We are proud to present TOM as our "Student Athlete of the Week"!!! This guy is one heck of an athlete and works his butt off at every class. Below is a detailed account of his most recent workout, progressing in general and how he's really making it happen!



"In deciding the weight I would lift for the thruster (when I thought that it was my decision) I was leaning toward 65#, or 80#. Knowing I could do 90# well, I did not think that it was the best choice for 50 reps, and keeping good form. Well, who tells Chris "no"? Riiiiight? 90# was a challenge. But, I have been thinking that it is time to push myself with weights, and this was the day to do it. I did the 50 in 10,8, then 5's and 3's. I was not quick. But, proud of my form. Kelly was very complimentary concerning form. The pull ups were tough. Did 8, then 3's. The kipping usually comes easier when I am fresh and not fatigued. Today I fumbled with it. Once fatigued, I lost all rhythm. Fun workout. Noticed progress in a few areas: Ability to push to a higher limit. Lifting more weight that I anticipated doing well with. Run went better than most. Stretching my foot has helped. Swinging 1.5 KB."-!!!Tom

Workout of the Day
"FIGHT GONE BAD"
Three rounds, for reps
(calories on rower):
20 lb wall-ball, 8’ target
75 lb sumo-deadlift high pull
20” box jump
75 lb push-press
Row
One five minute round is comprised of one minute at each station. One minute of rest is allowed between rounds. Clock does not stop between exercises or rounds. Each round is scored by the sum total of reps.

"Next to being witty yourself, the best thing is being able to quote another's wit". -Christian Nevell Bovee

When the clock starts......YOU work as hard as you want to on that day. We recommend training at a high INTENSITY, however, this is all relative to the individual. What does "high" intensity mean to you? Faster pace, heavier weights and shorter rest intervals are all associated with increased intensity. The key here is to find a way to push yourself harder at each workout of the day. Keep in mind that proper mechanics, consistency and this RELATIVE intensity, all lead to the RESULTS we are after!


Julian is one of the hardest working students and brings INTENSITY to every class!

Workout of the Day
From time:
Run 800m
50 Thrusters #95
30 Pull-Ups (chest to bar)

"He who believes is strong; he who doubts is weak. Strong convictions precede great actions." -Louisa May Alcott

Every time you walk through our door you will be guided by one of our professionals, who will lead you through our “Workout of the Day”. Unlike most gyms we provide quality coaching, direction, supervision and motivation enabling you to work safely at your full potential - all you need to do is show up. If you can do this we will GUARANTEE RESULTS!


Steve gets a few pointers from Scott.

One more look at the FINAL WOD at the Regionals!

Workout of the Day
Three rounds for time:
Run 400m
21 Squat Snatch #95

"Don't look back. Something might be gaining on you." -Satchel Paige

"Our program not only works but has me doing things I would never do otherwise. I am eternally grateful to not only Chris and Maribel, but Mark, Scott, Joan, Jake, Kurt, Misha, Jenny, Justin, Brendhan, Calvin, Olivia, and Dr. Lord, for an amazing experience and for their support. Being part of a group like this is truly special."
...read the rest of Gerard's account of the weekend!



Gerard making that 315 pound Deadllft look easy!

Workout of the Day
For time:
Row 500m
21 Deadlift #225
21 Knees to Elbows
Row 500m
15 Deadlift
15 Knees to Elbows
Row 500m
9 Deadlift
9 Knees to Elbows

"It is health that is real wealth and not pieces of gold and silver." -Gandhi

The NorCal Regional competitors that did not make it to the final workout on day 2, were given the option to complete this workout following the award cermony. Almost everyone bailed because of the rain or whatever, while Jake, Gerard, Mark and Chris stuck around to make it happen! Below is a shot of the Dumbbell Farmers Walk (downhill). Here's a VIDEO describing the FINAL WOD.

Checkout over 200 pics of the weekend...


Another great photo by Isaac!


Here's a map of the FINAL WOD in Aromas, Ca...

"Catch 22"
1. 22 Deadlifts #315/185
Run 200m
2. DB Farmers Walk 200m #45/25 (Uphill)
3. 22 DB Thrusters #45/25
DB Farmers Walk 200m #45/25 (Downhill)
4. 22 Chest to Bar Pull-Ups
Run 400m (Uphill)
5. 22 Overhead Squats #95/65
Run 400m (Downhill)

Workout of the Day
"Danny"
Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

"The day you decide to do it is your lucky day." -Japanese Proverb

Thank you to ALL who came out to support the LALANNE FITNESS athletes at the NorCal Regionals. The energy and enthusiasm was fantastic! For those of you interested in participating in this years Affiliate Cup TEAM competition, please contact .(JavaScript must be enabled to view this email address) We will be holding TRY-OUTS on Friday May 22nd & 29th @6:30PM.



The LALANNE FITNESS family was a strong presence in Aromas over the weekend!

Workout of the Day
"Hansen"
Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups

"The main ingredient of stardom is the rest of the team. John Wooden" -Brian Tracy