Everyday there's a chance for our students to get stronger and perform better than yesterday! Below is a shot of PAT setting another PERSONAL RECORD... Over the past few months, he has set PR's for Split Jerk, Front Squat, Back Squat and DEADLIFT (see photo).



Workout of the Day
Clean & Jerk
5 - 5 - 5 - 5 - 5
-break
As many rounds as possible in 15 minutes of:
3 C&J #95/65
6 Burpees
9 KB Swings #1.5/1

PALEO RESOURCE
Nutrition for athletes: make it alkaline - A review by Loren Cordain, a professor in the Department of Health and Exercise Science at Colorado State, outlined the proven health benefits of a more basic diet; including preventing osteoporosis, kidney stones, high blood pressure, and most importantly to our population, muscle wasting (the loss of muscle). Though both fruits and vegetables improve the alkaline environment in your blood, the review showed a three to five times greater effect from vegetables compared to fruits, particularly green leafy varieties such as broccoli and spinach. Because of the lower caloric value of vegetables, the effects on your blood can also be more dramatic from an increased vegetable intake rather than fruits."-Mercury News

“Youngsters of the age of two and three are endowed with extraordinary strength. They can lift a dog twice their own weight and dump him into the bathtub.”-Erma Bombeck

Our "Student Athlete of the Week" is RICKY. Ricky and I go way back! We first got started with CrossFit training at a local health club before I decided to open the Brickhouse. Over the past 3 years, with the help of his fellow students Regina, Lavinia and Alyssa (former Student Athlete's of the Week), along with the other coaches here, we've celebrated many CrossFit milestones including: KIPPING PULL-UPS, HANDSTAND PUSH-UPS and 24" BOX JUMPS. In addition to mastering these skills, he's stronger than ever and definitely in the best shape of his life!



We love you Ricky and appreciate your loyalty to the LALANNE FITNESS family!

Below is a clip of TONY's 20 REP BACK SQUAT PROGRAM (Workout #8 of 12). If you remember, he started at 315 pounds. We added 5 pounds every workout, which means he ended up with a 375 pound BACK SQUAT for 20 REPS! Wouldn't you like to add 60 pounds to your squat in 6 weeks?



Workout of the Day
Hang Power Clean
3 - 3 - 3
-break
"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

PALEO RESOURCE
"A modified paleolithic diet that can improve your health by duplicating the evolutionary metabolic milieu. How do you do it? Here is a 12- step list of what to do. Go as far down the list as you can in whatever time frame you can manage. The further along the list you stop, the healthier you will be. There is no counting, measuring, or weighing. You are not required to purchase anything specific from me or anyone else. There are no special supplements, drugs or testing required.*
1. Eliminate sugar (including fruit juices and sports drinks) and all foods that contain flour.
2. Start eating proper fats - Use healthy animal fats or coconut fat to substitute fat calories for carbohydrate calories that formerly came from sugar and flour. Drink whole cream or coconut milk..."-PaNu

“Failure will never overtake me if my determination to succeed is strong enough.”-Og Mandino

For the front squat, take the barbell from the floor, not a rack. The hips must drop below the level of the knees at the bottom, and full extension of the knees and hips must be attained at the top. For the muscle-up, full lock out and turnout at the bottom must be attained, and full extension with the elbows straight must occur at the top... (see below)



TIME: 3:54... "Given that I weigh 185#, this was a perfect body weight test for me. I was mostly concerned with the front squats...managed to pull thru unbroken. Good day!"-Scott Mainini

Workout of the Day
Front Squat
3-3-3
-break
Three rounds for time:
185 pound Front squat, 7 reps (115lbs for women)
7 Muscle-ups

PALEO RECIPE
Grilled Jerk Chicken Kabobs
6 boneless skinless chicken thighs (about 1 1/4 lb), cut into 1-inch cubes
1/3 cup jerk seasoning sauce
1 cup canned or fresh pineapple chunks
2 medium red bell peppers, each cut into 12 wedges
1/2 medium onion, cut into 12 wedges, separated into chunks
In shallow glass or plastic dish or resealable food-storage plastic bag, mix chicken and 1/4 cup of the jerk sauce. Cover dish or seal bag; refrigerate 1 hour to marinate, stirring occasionally. Heat gas or charcoal grill. Drain chicken; discard marinade. On each of 6 (15-inch) metal skewers, thread chicken, pineapple, bell peppers and onion alternately, leaving space between each piece. Brush vegetables with remaining jerk sauce. Place kabobs on grill over medium heat. Cover grill; cook about 15 minutes or until chicken is no longer pink in center and vegetables are tender.

"The greatest education in the world is watching the masters at work."-Michael Jackson

"The muscle-up is astonishingly difficult to perform, unrivaled in building upper body strength, a critical survival skill, and most amazingly of all, virtually unknown. This movement gets you from under things to on them. Let your imagination run. Though containing a pull-up and a dip, its potency is due to neither. The heart of the muscle-up is the transition from pull-up to dip - the agonizing moment when you don’t know if you’re above or below."- The Muscle-Up
 


Workout of the Day
The Burgener Warm-Up
The sequence is as follows, always in this order:
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch
-break
Five rounds for reps:
1 min. Hang Power Snatch (#95/65)
1 min. Handstand Push-Up
Run 400m

PALEO RESOURCE
"The basic premise of Dr. Cordain’s research on paleolithic nutrition is that certain foods are optimal for humans and others are nonoptimal. The optimal foods are those that we have been eating for most of our time on Earth—more than 4 million years. Only in the last 10,000 years, a mere blink of the eye relative to our species’ existence, have we been eating nonoptimal foods. Unfortunately, these foods
comprise the bulk of what western society eats today and include such foods as grains, dairy and legumes. Given that our bodies have not changed, we are simply not welladapted to these nonoptimal
foods and they moderate health and peak performance."-A QUICK GUIDE TO THE PALEO DIET FOR ATHLETES


"I know the price of success: dedication, hard work, and an unremitting devotion to the things you want to see happen."-Frank Lloyd Wright

1. Doug Spillane - LOST= 10.9 % BODY FAT, 42 POUNDS, 9 INCHES


2. Pat Ford - LOST= 9.4 % BODY FAT, 22 POUNDS, 4.5 INCHES


3. Marty Courson - LOST= 8.1 % BODY FAT, 23 POUNDS, 7 INCHES


4. Kieran Fitzpatrick - LOST= 5.8 % BODY FAT, 11 POUNDS, 4 INCHES


5. Achai Broner - LOST= 4.8 % BODY FAT, 20 POUNDS, 3.5 INCHES


6. Stefan Sain - LOST= 4.2 % BODY FAT, 2 POUNDS, 1.5 INCHES


7. Destry Miller - LOST= 3.9 % BODY FAT, 25 POUNDS, 6.5 INCHES


8. Chris Fife - LOST= 3.1 % BODY FAT, 4 POUNDS, 2.5 INCHES


9. Kurt Grundman - LOST= 3 % BODY FAT, 11 POUNDS, 2 INCHES


10. Matt Rubin - LOST= 2.5 % BODY FAT, 7 POUNDS, 1.5 INCHES


Workout of the Day
Push Press
5-5-5
-break
"BETTY"
Five rounds for time:
12 Push Press #135/95
20 Box Jump "24/20

PALEO RESOURCE
"A gluten-free diet is a diet completely free of ingredients derived from gluten-containing cereals: wheat (including kamut and spelt), barley, rye, and triticale, as well as the use of gluten as a food additive in the form of a flavoring, stabilizing or thickening agent. It is recommended amongst other things in the treatment of coeliac disease, non-coeliac gluten intolerance[citation needed], dermatitis herpetiformis[1], migraines[citation needed], and wheat allergy[citation needed]. Additionally, the diet may exclude oats. Some people for whom the diet is recommended can tolerate oat products and some medical practitioners say they may be permitted,[2] but there is some controversy about including them in a gluten-free diet because studies on the subject are incomplete.[3] Even if oats are included, it is important to source these from a facility that is gluten free, as most oats are contaminated during processing."-wiki

"Health nuts are going to feel stupid someday, lying in hospitals dying of nothing."-Redd Foxx