Recently, I challenged our students with a difficult WOD..."EVA" Five rounds for time of: Run 800 meters, 30 kettlebell swings, 2 pood (75 lb), 30 pull-ups! Great Job to those who made it to the end like champs! Got some great shots of all those Kettlebell Swings...Here's a short SLIDESHOW!


Gerard handles the 2 pood (75lb) KB!

Workout of the Day
21, 15, 9 rep rounds for time:
Hang Squat Cleans #155
Box Jumps 24"

"You have to put in many, many, many tiny efforts that nobody sees or appreciates before you achieve anything worthwhile." -Brian Tracy

Please READ #1-10... Leave comments below!



Workout of the Day
"EVA"
Five rounds for time of:
Run 800 meters
30 kettlebell swings, 2 pood (75 lb)
30 pull-ups

The good teacher discovers the natural gifts of his pupils and liberates them." -Stephen Neil

The sport of weightlifting allows men and women to display amazing feats of fitness. The video below is from a CrossFit certification, showing Josh Everett, Clean (split) & Jerk, over 300 pounds. This guy is an amazing athlete who will be very competitive at the CrossFit Games 2009.



Workout of the Day
"NANCY"
Five rounds for time:
Run 400 meters
15 overhead squats, 95 lbs

"I am not discouraged, because every wrong attempt discarded is another step forward."-Thomas Edison

Over the weekend, a small group of us visited Roger Harrell, the authority on gymnastics within the CrossFit community. It was an action packed three hours which consisted of multiple progressions on hollow rocks, rolling, handstands, rings and high bar. Flexibility at the shoulder is critical to most of these athletic exercises which are important for overall fitness... Pressing, pulling and controlling your own body weight transfers over to a better physical performance immediately. It is powerful, fun stuff!


The 'Nature Boy' gets a few EXTRA tips from Roger.

Workout of the Day
"TOMMY V"
For time:
21 thrusters, 115 lbs
12 rope ascents, 15’
15 thrusters, 115 lbs
9 rope ascents, 15’
9 thrusters, 115 lbs
6 rope ascents, 15’
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, who died in a training accident in Arizona, on February 13.

"In teamwork, silence isn’t golden, it’s deadly". Mark Sanborn

I am very proud to announce Chris as our "Student Athlete of the Week." This one means far more to me on a personal level. He is my "STUDENT ATHLETE OF THE YEAR"! Exactly ONE year ago, Chris started his weight loss journey with me! This was an outdoor CrossFit class. The first day consisted of light jogging, a few movements and some stretching. Nothing serious but he still had a hard time and was struggling. We can both laugh thinking back because it was nothing compared to what he does now! At the end of this initial, 6-week period, Chris had lost just over 10 lbs, winning the challenge. The following week I opened the doors of LALANNE FITNESS, he signed up and became one of the founding students at our school of elite fitness. I gave him a basic plan, provided the tools (journal + goals) to make it happen and he has NEVER STOPPED. Chris continues to rack up the meters on a time-less old C2 rower of mine. Here's Chris 65lbs. ago... CHECK him OUT below, leaner, stronger and more athletic than ever before! Keep it up my friend.


Chris is much lighter on his toes now, "flying high" with a clean burpee!

Workout of the Day
Three rounds for time:
10 C&J 60/40kg
15 Ring Dips
20 KB Swings 24/16kg

"A true friend is somebody who can make us do what we can." -Ralph Waldo Emerson

For many of our students, the Handstand Push-Up (HSPU) is an elusive exercise. First of all, the athlete must have a solid handstand before any progressions are attempted. Then we gradually increase the range of motion. The upper body must control this descent, slowly bringing the head towards the floor. It is an incremental process... inch by inch the head is lowered to the floor then pressed out returning to the locked-out position. I require each student to practice these three basic gymnastics movements, including the Handstand Push-Up, Kipping Pull-Up and Hollow Rock! One needs only a few minutes each day to refine their skills here... consistency is the key!

This shall serve as an invitation to all LALANNE FITNESS students (Beginner & Level 1) to show-up 5-10 minutes before class to PRACTICE these moves MORE often, then demonstrate performance for our coaching staff!

As for the Level 2 & 3 students, your focus should be on all of the above including Handstand Walking, the Muscle-Up and Front Lever!


Natalie nails a PR Handstand Hold...2:05!!!

Workout of the Day
Three rounds for time:
Row 500m
12 Handstand Push-Ups
21 Kettlebell Swings 2pood

"Every problem has a gift for you in its hands." -Richard Bach