A big THANK YOU to Robb Wolf from all of us at LALANNE FITNESS!!!

"In an effort to get more information out to folks I paid someone to mine the CrossFit message board and the Performance Menu message board for old threads I’ve participated in. It’s a boat load of information and I think will help to answer a lot of the questions that pop up for folks." -Robb Wolf

I recommend printing the following "pdf" links and reviewing in detail. If you have any questions or comments, please contact me at the gym 415.512.7645 or email .(JavaScript must be enabled to view this email address)

Q & A- CrossFit (message boards)

Q & A- Performance Menu (message boards)


Stephanie in the REDZONE!!!

2009 CrossFit Games Regional Qualifiers - Australia
We made the standards for range of movement very strict. We had judges from all over Australia, and a couple of them let certain athletes get away with bad form. I told all the athletes at the beginning that if they did not complete the workout as required, they would have to do it again. After reviewing one woman's workout, I decided to give her the option to take the 15min timeout option or redo the workout. She had 30min to decide. She chose to redo the workout, and four other women joined her. -Mike Shaw of CrossFit Effects in Australia

Workout of the Day
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

"I'm so fast that last night I turned off the light switch in my hotel room and was in bed before the room was dark!"-Muhammad Ali

A sandwich, burrito or pastry made of processed meats and dirty grains will make you fat, sick and unhealthy. Most fast food or lunch stops don't provide the nutrients your body needs to perfrom well and reach your physical goals. If you are interested in having high-quality (lean meats, veggies, fruits, etc...) food delivered at a reasonable cost, check out Lance Valasquez's FUEL2GO catering service! These meals are prepared for the CrossFit athlete in Zone ratio's. Check out the link above to view menu's and prices, then contact Lance to try out some mmm... good food!



Workout of the Day
Seven rounds for time:
7 DB Thruster Rt #40
7 DB Thruster Lt.
15 Push-Ups
5 Knees to Elbows

"A good teacher is like a candle - it consumes itself to light the way for others".-Author Unknown

Andrew focused on form!

I recently got back into the habit of drinking 1 gallon of water every day and I can't tell you how great I feel. I am telling you, it was like MAGIC, over nite my waist got tighter and leaner! There are many reasons to drink lots of water. On a physiological level, every chemical reaction in the human body requires one water (H2O) molecule! This means that the more water you have in your system, the faster your body will digest food, breakdown bodyfat and build lean muscle. If you are dehydrated, both perfromance and health will decline. When I forget to stay hydrated, I feel fatigued and do not recovery at the same rate. If you want to get lean, have more energy and just feel better in general, make the effort to drink more water. The way I make sure to get a full gallon each day is by using a crystal geyser (see below) jug which can be found at your local grocery store.



Workout of the Day
21, 18, 15, 12, 9, 6, 3 rep rounds for time:
Sumo-Deadlift High-Pull 1.5 pood
Kettlebell Swing 1.5 pood
GHD Sit-Up

"We can change our lives. We can do, have, and be exactly what we wish." -Anthony Robbins

"I've been at the Brickhouse for going on 10 months now. The journey has been unbelievable to say the least. Since the age of 5, I've been in competitive sports that range all over the board. When my collegiate days ended, so did that hard training I was accustomed too. Then I found Chris LaLanne and Crossfit....

In under a year, I've found myself close to the best shape of my life at the age of 32. I know that in another 6mths I WILL be in the best shape of my life. This is quite an accomplishment considering how I looked when I walked in my first day. Chris and his trainers have taken the Crossfit method and made it their own along with building a community of people that make everyday in the gym a pleasure.

People constantly ask me to explain what it is I do all the time at Lalanne. All I can say is "Do you want results? Just show up."

I've made HUGE gains in strength, flexibility, metabolic conditioning, and mental toughness. Everyday that you walk into Lalanne Fitness is something new and challenging. I've tried dozens of different workout schemes and nothing comes close to what you get here.

If you're an athlete that wants to get better at your sports, you've got the right place. If you're not traditionally an athlete and you'd like to be one, you've got the right place. If you're somewhere in between, you've got the right place.

There's nothing that really compares to the experience. You get far better results in less time and you get to be part of an amazing community of like minded people."-Eric


"Like-minded" people!

Workout of the Day
"CANDY"
Five rounds for time of:
20 Pull-Ups
40 Push-Ups
60 Squats

"If man made it, don't eat it!"-Jack LaLanne

In 1996, Dr. Izumi Tabata published the results of a study demonstrating, with speed skaters, that the aerobic and anaerobic pathways could be trained simultaneously (Medicine and Science in Sports and Exercise 28). This was a significant finding, as most authorities had Dr. Tabata examined several different protocols but settled on eight sets of twenty-second work intervals alternating with ten-second rest intervals as the most effective interval times for improving VO2 max. In the original study the intervals were performed at a quantifiable 170 percent of VO2 max. (Just think max effort.) In the field, where measurements are more subjective, the effort should be such that on the eighth set the trainee is nearing exhaustion. In the original study, the test subjects doing 4-minute “Tabata” intervals saw greater VO2 max improvement than the control group that did 60-minute sessions of moderateintensity exercise. Moreover, as Greg Glassman points out, these high-intensity efforts produce this dramatic aerobic benefit without the muscle wasting brought about by endurance training.- READ ARTICLE


Tabata BOX JUMPS.

Workout of the Day
"BETTY"
Five rounds for time:
12 push press, 135 lbs
20 box jumps, 24” box

"Go for it now. The future is promised to no one." -Wayne Dyer

Way to go Dan... You are the LALANNE FITNESS "Student Athlete of the Week". Your consistency and hard work over the past month have put you on the fast track to Elite Fitness. We recognize your effort and desire to learn, which makes progress a slam dunk. Stay hungry!... You are AWESOME!


Dan sets a PR going overhead!

Workout of the Day
For time:
Run 1 mile
100 Lunges
Run 1 mile

"Adversity cause some men to break; others to break records." -William A. Ward