How many of you have experienced the euphoria of a "post-WOD, ZEN moment?" This feeling is elusive for many simply because they do not push beyond their COMFORT ZONE, into the REDZONE. New-comer Jay (below), is a natural athlete that has jumped into our program head first. His knowledge of CrossFit and the intensity required to get results landed him between two babell in a ZEN moment!


Great Job Jay... Keep bringing it!

Workout of the Day
"MURPH"
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005.
For time:
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
Partition the pull-ups, push-ups, and squats as needed.
Start and finish with the mile run.
If you’ve got a twenty pound vest or body armor, wear it.

"Minds, like bodies, will often fall into a pimpled, ill-conditioned state from mere excess of comfort." -Charles Dickens

Diagram courtesy of CrossFit Vancouver

Workout of the Day
"BEAR COMPLEX"
Five rounds, seven sets of the sequence per round:
Power Clean #95
Front Squat
Push Press
Back Squat
Push Press
No resting on the ground between sets (even to re-grip)
Rest between rounds as needed.
Max load on each round

"Ninety percent of the game is half mental." -Yogi Berra

The Wall Ball move encompasses all 10 physical skills! Here's why this medicine ball exercise is so important at LALANNE FITNESS. It is ideal for cardiovascular conditioning, while strengthening your entire body. For starters, flexibility is needed for a deep front squat, coming up with a powerful push press, tossing the ball to a 10 foot target! This requires agility and accuracy with each repetition. Maintaining balance with smooth coordinated rhythm... thrashing about is wasteful energy. As the repetitions add up, form is compromised and stamina is challenged, speed deteriorates, then you drop the ball. Stop for a few breathes, get under the ball again and go... Now that's "cardio" and MORE!!!


Mike, Natalie and Megan get into a rhythm at LALANNE's "cardio" class!

Workout of the Day
Three rounds for time:
15 Deadlift #225
30 Overhead Walking Lunges #45
60 Wall Ball #20

"A fine quotation is a diamond in the hand of a man of wit and a pebble in the hand of a fool." -Joseph Roux

Our friend Matt is back! For most of us, including him, getting into good habits in the new year hasn't been easy. Matt is ready for the comeback, understanding that making the commitment and sticking to it will change your life. Matt it on a mission to change his times on the whiteboard as well, pictured above during "The Animal" Time: 23:47. WELCOME BACK!!!



Workout of the Day
10, 9, 8, 7, 6, 5, 4, 3, 2, rep rounds of :
Push Press #95
Overhead Squat
Ring Dips

"Never doubt that a small group of thoughtful, committed people can change the world. Indeed. It is the only thing that ever has." -Margaret Mead

More video's HERE!

Workout of the Day
For time:
150 Squats
50 Pull-Ups
Run 1mile

"A teacher can be referred to as a instructor, a coach, a mentor, an educator, but a good teacher influences us and shapes our lives bringing out our potential and allowing us to be all that we can be."
-Catherine Pulsifer

The KING of lower back strengthening exercises is the Glute-Ham Developer "Hip Extension." This move can fix your back issues and prevent further discomfort due to everyday stress and impact. Make a few sets of Hip Extensions a consistent part of your warm-up at the "Brickhouse", you will be smarter, safer and stronger as a result!




This is what teamwork looks like!

Workout of the Day
"Travel WOD #17"
For time:
21 Pushups
42 Squats
15 Pushups
30 Squats
9 Pushups
18 Squats

"Do not wait for extraordinary circumstances to do good action; try to use ordinary situations." -Jean Paul Richter