The Kipping Pull-Up is a signature CrossFit movement! Eva Twardokens, an Olympic athlete and CrossFit trainer is well-known for her ability to teach the kipping pull-up progressions. Watch her coaching demonstration then try a few on your own!


John has developed an impressive kipping pull-up!

"Workout of the Day"
Five rounds for time:
10 Burpee
10 Sumo-Deadlift High-Pull
10 Box Jump
10 Pull-Up

"A life spent making mistakes is not only more honorable, but more useful than a life spent doing nothing." -George Bernard Shaw

If I had one suggestion for every one out there on a treadmill, stationary bike, eliptical machine or any other non-functional machine...it would be, to figure out how to develop some degree of intensity. First choose free-weight and body-weight based, functional movement(s) and combine them in a constantly varied pattern, executed at high intensity. We call it the "RED ZONE". If you're not in the RED ZONE than you're not working hard enough. Of course we don't jump right into this relatively high level of intensity...you must work your way into it! The three stages of performance improvement are 1. Mechanics (learning how to perform the exercises correctly!) 2. Consistency (showing up, not quitting!) 3. Intensity( think of this as a long on ramp to the free-way of INTENSITY!) Intensity is the secret to getting results! Watch this VIDEO for a better understanding of intensity! INTENSITY=RESULTS!

Marcus knows about intensity!

"Workout of the Day"
"NATE"
Complete as many rounds as you
can in 20 minutes of:
2 muscle-ups
4 handstand push-ups
8 kettlebell swings, 2 pood (75 lb)

"NO struggle, NO strength." -Maribel LaLanne

What is "Elite Fitness"? Elite Fitness is a higher level of fitness, skill and physical capability. At LALANNE FITNESS, students are placed in a category (beginner, level 1, 2 and 3) progressing as they demonstrate increases in fitness and skill. We train like athletes looking to achieve more and reach higher because each of us have recreational hobbies, sports, physical aspirations and athletic endeavors in which we want to improve upon. CrossFit is how we do that! By the way, the chances are that if you train like an athlete, you will look like one!

An ALL LEVELS class!

"Workout of the Day"
"ELIZABETH "
21-15-9 reps for time:
135 lb clean
Ring dips

"Jumping at several small opportunities may get us there more quickly than waiting for one big one to come along." -Hugh Allen

The story below is about a student that has come a long way since his first CrossFit workout at LALANNE FITNESS. A man that went from "Not-fit... to CrossFit."

Three weeks ago I signed up with Lalanne Fitness. This is a big deal for me because I told Chris when I met him that I would never buy a gym membership. Famous last words. Lalanne Fitness is unlike any other gym that I've seen. The workouts are focused and follow a get in, get out and get on with it approach.

The most interesting part of the Crossfit program and what Chris has done with it is that he uses the group dynamic in an extremely positive way. We all encourage each other to work as hard we can during the WODs--even if we don't say anything to one another. When one person is having a tough time with the WOD (usually me), the others rally around them to cheer them on. This competitive/community-minded approach makes me really want to be there....

Here's Chris perfecting his Overhead Squat!

"Workout of the Day"
Five rounds for time:
Row 500 meters
Run 400 meters

"Everyone thinks of changing the world, but no one thinks of changing himself." -Leo Tolstoy

Jack LaLanne's grand-nephew espouses fitness too...
Julian Guthrie, Chronicle Staff Writer
Tuesday, September 2, 2008
Maribel LaLanne works out with her husband's Crossfit Gym class on the Embarcadero on Thursday, August 28, 2008. Chris LaLanne, grandnephew of Jack LaLanne, the 93-year-old fitness guru who was born in San Francisco, is giving his famous relative a run for his fitness money. LaLanne, with ripped body and shaved head, has just opened his own gym in San Francisco's South of Market. LaLanne the younger trained for years with LaLanne the elder, but has tweaked his mentor's approach to make it his own.

Reporter Julian Guthrie wrote about her experience HERE!

"Workout of the Day"
TABATA SOMETHING ELSE
Tabata interval for reps:
Pull-ups
Push-ups
Sit-ups
Squats
There is no rest between exercises.
Score is total reps from all 4
intervals (32 sets).

"Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy." -Norman Vincent Peale

I'm an information junkie. When it comes to learning more about fitness and nutrition, I am constantly searching for new material in an effort to learn more and understand better, in turn, educating the community and the students at LALANNE FITNESS. After 15 years as a professional trainer, I have not come across more useful, practical information than what is published in the CrossFit Journal. Check out the brand new format for this priceless resource!

"The CrossFit Journal is a chronicle of the empirically driven, clinically tested, and community developed CrossFit program. Our mission is to provide a venue for contributing coaches, trainers, athletes, and researchers to ponder, study, debate, and define fitness and collectively advance the art and science of optimizing human performance." -Greg Glassman, CrossFit Founder

Jake and crew arrive at the Embarcadero for the "Workout of the Day".

"Workout of the Day"
As many rounds as possible in 20 minutes of:
10 Thrusters #65
10 Pull-ups

"Positive thinking will let you do everything better than negative thinking will." -Zig Ziglar