ATTENTION: GYM CLOSED Saturday May 2nd...COME WATCH US compete!



Which of these exercises seems MORE FUNCTIONAL and more useful in life??? The FRONT SQUAT (below)... Or the "CrossFit Style" LEG PRESS? (above) Post COMMENTS .



Workout of the Day
Three rounds for time:
Row 500m
30 Bench Press #135
30 Squats

"You gotta stay focused." -Phil, from the movie Hercules

ATTENTION: GYM CLOSED Saturday May 2nd...COME WATCH US compete!

I have been studying The Paleo Diet for some time now and funny when I first saw this video, I made a connection to the athletic PALEOLITHIC hunter & gatherers of the stone age. Climbing trees for fruit and berries, may look like Pull-Ups, Dips and Muscle-Ups on the PLAYGROUND. I imagine these humans with amazing physical capacity. Far from what we have become. Modern civilization has made us sedentary and weak! This can change... We must keep moving as nature intended. Use your heart, lungs and muscles every day or you will become sick, tired and lifeless. KEEP MOVING!



Workout of the Day
For time:
Run 800m
three rounds-
10 Squat Clean & Jerks (#155)
20 Pull-Ups (C2B)
30 Box Jumps ("24)
Run 800m

"People don't die of old age... they die of inactivity."-Jack LaLanne

Football is a game of seconds and inches. CrossFit Football knows the demands placed on players during the game and the distances they will have to travel. With this in mind, we can replicate the stresses and situations a player will face on the field. By combining high intensity movements with a comprehensive strength and speed program, the result is a training program that is unparalleled in the industry. How do we know CrossFit Football's programming works? Because it has been designed by NFL players and some of the top coaches in the world. Not only has it been created by top athletes, but it has been used to compete at the highest levels of professional sports. The utility of this program is not theoretical; it has not been designed by someone that thinks it might work, but by athletes and coaches that have dominated at the highest levels of competitive athletics. The CrossFit Football program is designed to work for all players regardless of age or experience. The loads, distances, times, intensity, and programming can be scaled, and the program has been designed to meet the needs of athletes at all levels of training advancement.



John Welburn of CrossFit Football talks about how it all got started!

Workout of the Day
For time:
Row 500m
30 Burpees
10 Shoulder-to-Overhead #165

"Anybody can do just about anything with himself that he really wants to and makes up his mind to do. We are capable of greater things than we realize." -Norman Vincent Peale

Come WATCH US compete in the CrossFit Games 2009! There are 6 athletes at LALANNE FITNESS getting ready to "make it happen" this coming Saturday May 2 at the NORCAL Regional Qualifier.



Click here for DIRECTIONS & MAP

The WORKOUTS for Day 1 (Saturday, May 2nd):
Workout A - 9AM
For time:
Row 500m
30 Burpees
10 Shoulder-to-Overhead (Men: 165#, Women: 95#)
It's up to you to decide on the technique to employ for the shoulder-to-overhead movement (shoulder press, push press, push jerk, etc.). Efficient technique will be rewarded.
Workout B - 12PM
Max reps in 10 minutes of:
Muscle-Up
Ground-to-Shoulder (Male: 185#, Female: 105#)
It's up to you to decide on the technique to employ for the ground-to-shoulder movement (power clean, squat clean, deadlift-and-curl, etc.). Efficient technique will be rewarded.

Workout of the Day
Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps
21 Ring dips

"An optimist is a person who sees a green light everywhere, while the pessimist sees only the red stoplight...
The truly wise person is colorblind." -Albert Schweitzer

Patrick is the LALANNE FITNESS "Student Athlete of the Week." As a former NAVY S.E.A.L., he is one tough dude! The energy, enthusiam and effort he brings to class is a real example for many of his peers that are much younger. He's very competitive and is always "in the game." On top of being a great athlete, Patrick is a great guy!


Look for Patrick in our "Swimming WOD" (COMING SOON).

Workout of the Day
For time:
Run 800m
75 Wall Balls
Row 1,000m
75 Wall Balls
Run 800m

A leader is a dealer in hope."-Napoleon Bonaparte

The Air Squat
All our athletes begin their squatting with the “air squat,” that is, without any weight other than body weight. As a matter of terminology when we refer to the “squat” we are talking about an unladen, bodyweight only squat. When we wish to refer to a weighted squat we will use the term back squat, overhead squat, or front squat referring to those distinct weighted squats. The safety and efficacy of training with the front, back, and overhead squats, before the weightless variant has been mastered retards athletic potential.



How to perfrom the Air Squat:
Here are some valuable cues to a sound squat. Many encourage identical behaviors.
1. Start with the feet about shoulder width apart and slightly toed out.
2. Keep your head up looking slightly above parallel.
3. Don’t look down at all; ground is in peripheral vision only.
4. Accentuate the normal arch of the lumbar curve and then pull the excess arch out with the abs.
5. Keep the midsection very tight.
6. Send your butt back and down.
7. Your knees track over the line of the foot.
8. Don’t let the knees roll inside the foot.
9. Keep as much pressure on the heels as possible.
10. Stay off of the balls of the feet.
11. Delay the knees forward travel as much as possible.
12. Lift your arms out and up as you descend.
13. Keep your torso elongated.
14. Send hands as far away from your butt as possible.
15. In profile, the ear does not move forward during the squat, it travels straight down.
16. Don’t let the squat just sink, but pull yourself down with your hip flexors.
17. Don’t let the lumbar curve surrender as you settle in to the bottom.
18. Stop when the fold of the hip is below the knee – break parallel with the thigh.
19. Squeeze glutes and hamstrings and rise without any leaning forward or shifting of balance.
20. Return on the exact same path as you descended.
21. Use every bit of musculature you can; there is no part of the body uninvolved.
22. On rising, without moving the feet, exert pressure to the outside of your feet as though you were trying to separate the ground beneath you.
23. At the top of the stroke stand as tall as you possibly can.



Workout of the Day
As many rounds as possible in 20 minutes of:
10 Sumo-Deadlift High-Pull
10 Knees to Elbows

"The dictionary is the only place where success comes before work." -Mark Twain