If you are interested in taking your fitness to the next level, you do not want to miss this upcoming week long event. LALANNE FITNESS will conduct an entire week of tests/workouts, every 8 weeks. The first ATHLETIC LEVEL TESTING will begin Monday, Sept. 13th thru Saturday, Sept. 18th. Our class schedule will remain the same and all classes will be managed accordingly. Each test or class will include 1, 2 or 3 movements that you will all be familiar with. Movement will be modified as needed, all students will participate. Once again, if you are one of those students that would like to get to the next level (from LEVEL 1 to 2), I highly recommend you do not miss these classes. Below is an example of what to expect... (Test 1 = Day 1)



The LALANNE FITNESS program is for ALL LEVELS. Our students start as a BEGINNER and over time, move on to LEVEL 1, 2 and then 3. Progressing from BEGINNER to LEVEL 1 is a learning process that includes understanding and demonstrating competence within a pool of functional movements. The ATHLETIC LEVEL ASSESSMENT sheet was created to provide our students with a list of functional movements and spaces to record consecutive repetitions, load and time for each performance. The ATHLETIC LEVEL KEY determines approximate level. This "self-assessment" is fairly passive and ultimately not very effective. Recently, I decided to put all of this in to practice. A group of LEVEL 2 students attempted to complete a series of movements known as the "RX Checklist." This was a bit more effective but limited participation due to the skill and strength needed to compete all 30 TASKS. I am now focusing my efforts on TESTING for BEGINNER / LEVEL 1 students, in addition to our more advanced group.

In an effort to provide each one of our students the opportunity to be TESTED, I am currently developing a system of which the design and scoring will be modeled after the CrossFit Journal article. How fit are you? There will not be any specific days/times dedicated to the new LEVEL TESTING, it will be integrated in to our programming and classes. All you have to do is keep showing up to class!

Fight Gone Bad began as a fundraising event in 2006. From those humble beginnings and with the support of the CrossFit community, we’ve proven what a small, totally committed group of people can accomplish. The first four editions of Fight Gone Bad have raised a combined total of more than $2 million. This year it will benefit three charities: LIVESTRONG, Wounded Warrior Project and the CrossFit Foundation. Fight Gone Bad 5 takes place on Saturday, September 25, 2010... REGISTER TODAY!

The LALANNE FITNESS community is very excited about an upcoming event. The 2010 CrossFit / USA Weightlifting Open, to be held from Oct. 1-3 at the Cheyenne Mountain Resort in Colorado Springs. Our very own SARAH VERESS will be making the trip up north to participate in this inaugural event that will feature athletes competing in three disciplines: the Olympic-style snatch and clean & jerk as well as a third CrossFit event called the Triplet. The Triplet will be as many rounds as possible in 10 minutes of six squat cleans (55kg men / 30kg women), 12 pull-ups and 24 double unders Let's rally around SARAH over the next few months as she prepares for this awesome event!

Tough Mudder is the TOUGHEST one day event on the planet. This is not your average mud run or boring, spirit-crushing road race. Our 7-12 mile obstacle courses are designed by British Special Forces to test all around toughness, strength, stamina, fitness, camaraderie, and mental grit. Forget about your finish time. Simply completing the event is a badge of honor. Not everyone will finish, but those who do make it to our post-event party will have truly earned the right to call themselves a Tough Mudder. All Tough Mudder sponsorship proceeds go to our exclusive charity partner, The Wounded Warrior Project. Post-event party sponsored by Dog Fish Head Brewery.



If you are interested in joining TEAM LALANNE @ TOUGH MUDDER, please refer to this forum thread. Currently, we've got Oleg, Maneesh, Ty and Scott ready to make it happen!

Join me Sunday, October 17th for my upcoming BIRTHDAY SWIM & CELEBRATION. The RCP Tiburon Mile is considered by many to be the most competitive open water swim in the world. Not only is there a $10,000 cash prize, it's a blast and it'll be my 4th consecutive entry. If you know how to swim, start swimming a few times a week. I will be setting up a few training swims in September over at Aquatic Park! LET'S DO THIS... REGISTER HERE

WHAT IS THE CPAT?
The Candidate Physical Ability Test (CPAT) is a new minimum requirement for the position of Firefighter. The job of a Firefighter is one of the most physically demanding jobs in the world. It requires high levels of cardiopulmonary endurance, muscular strength and muscular endurance. LALANNE FITNESS has designed classes that simulate the physical demands of this test. Our functional movements and CrossFit workouts will develop the fitness and skill needed to pass the CPAT your first attempt. The CPAT is a timed pass/fail test that consists of eight (8) critical physical tasks that simulate actual job duties on the fire ground...

During the CPAT, you must progress along a predetermined path from one event to the next in a continuous manner. Participants wear a 50-pound (22.68-kg) vest to simulate the weight of self-contained breathing apparatus (SCBA) and firefighter protective clothing. An additional 25 pounds (11.34 kg), using two 12.5-pound (5.67-kg) weights that simulate a high-rise pack (hose bundle), is added to your shoulders for the stair climb event. You have 10 minutes and 20seconds to complete all eight tasks. It is your responsibility to schedule and pay for your own CPAT. CLICK HERE for a video of the CPAT course from the California Fire Fighter Joint Apprenticeship Committee (CFFJAC).