"Though the "Workout of the Day" is designed to meet the needs of elite athletes readying for the highest levels of competition, they can be toned down to provide an acceptable challenge for even the novice exerciser. Choose lighter loads, reduce reps, slow the pace, and substitute one pulling, pushing, or leg exercise for tamer versions of the same function. The "Workout of the Day" is engineered to elicit an adaptive response consistent with the CrossFit philosopy (see CrossFit Foundations). Following the workout daily provides a substantial volume of exercise at HIGH intensity while minimizing the likliehood of burnout and overtraining or orthopedic over-stress. Considerable thought and energy has been given to the precise order and nature of the workouts. Alterations of this pattern potentially risks burnout, injury, or gaps in your fitness." -Greg Glassman (quotes from February 24, 2001 archives)



Hang pull-through to skin the cat pull-out - Roger Harrell



Check out Viani getting off to a great start during her first week of classes. As a seasoned "Dragon Boat" racer, we are all very excited to see her performance going to the next level with the addition of CrossFit training here at LALANNE FITNESS. Here she is looking strong on a set of "Thrusters", one of many signature CrossFit moves!

CrossFit Housewives

Workout of the Day
Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

"Live as if you were to die tomorrow. Learn as if you were to live forever." -Gandhi

There are many reasons for making Preston, our "Student Athlete of the Week". He is now a LEVEL 1 student and this man has been on a mission ever since joining our CrossFit program! Consistency, effort and a positive attitude have proven to be the keys to his success. Prior to making a commitment to LALANNE FITNESS, he had little success at 24 hour fitness and says he wishes he had found us sooner. Below is a shot of Preston... who was one of only a few guys Snatching the prescribed 95 lbs. on Friday!



"I felt pretty strong during the Power Snatch at the Rx weight which just goes to show how much stronger my shoulder has become since joining."-Preston

Here's a few more bites from Preston's journey over the last 3 months...

"Crazy to think how 2 months ago I couldn't do a single pull up on my own, then 2 weeks ago Chris had me do 30 pull ups 1 at a time till i finished (which took about 15 mins in itself), to today where I could do 3 rounds of 12 and still pull off a decent Helen time! Freakin Sweeet!"

"Basically what I learned today is that a) when you get 8 hrs of sleep it really helps, b) don't forget to sign in! After the 100 sit ups then the burpees I already wanted to throw up (and that was just the warm up) and c) I'm one step closer to one day beating Trenor and Joe at a WOD...I'm right behind you guys!"

"First off I want to say THANK YOU to everyone that waited around for me to finish today, you guys were really inspirational to me and are what got me through the WOD! Also thank you to Mike and Chris for making me do the RX and pushing me to do the Pull Ups without a band. I started at Lalanne exactly 2 months ago and when I started I could not do a single pull up, and now you got me to do 30!"

"I did the stairs to the Coit Tower 3 weeks ago before I join Lalanne Fitness and I was completely out of breathe and breathing harder than I ever have in my life after doing it...now it's been 3 weeks and well I was still out of breathe and breathing harder than I ever have in my life after getting to the top, but after resting and making my way back down, I felt like I had the energy to do it again! Boo Ya!"

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.

"Your health account is like your bank account, the more you put in, the more you can take out"-Jack LaLanne

Our FITNESS program is very REAL. What we do has direct application to real LIFE activities. For example, have a look at the photo below... The "400 meter Dumbbell Farmer's Walk" is an exercise that mimics situations you could be faced with everyday of your life. Have you ever had to walk through an airport terminal with an unpleasantly heavy suitcase? How about a few groceries bags? This drill improves your grip strength, forces you to maintain good posture all while engaging the core muscles (hips, low back and abdominals) involved with every thing we do on a daily basis. The result is an individual that is less prone to injury and more functional in life!


Brandy, Kelly and the rest of the gang looking like farmers downtown San Francisco!

Workout of the Day
Five rounds for time:
Run 400m
21 Squat Snatch (#95/65)

"The Olympic Snatch is gymnastics with a bar".-Mark Rippetoe

I'm thrilled to announce that I have joined The Paleo Diet Team. Click HERE to read about the author and the other "Paleo" professionals. I will be sharing our Paleo Diet success stories and providing guidance and leadership for participants of The Paleo Diet Implementation Program, as well as contribute to The Paleo Diet Update, a monthly newsletter which features information that will help you optimize your diet and health, improve your athletic performance, and reduce your risk of disease. Our objective with the implementation program is to make it happen. We guide you step-by-step on what to eat. This will help you overcome the challenges of wondering what to have for breakfast, or what to shop for at the grocery store; recipes, meal ideas, prep tips, food lists, meal plans and journaling. For six consecutive weeks starting on June 18th, we will conduct a live teleconference to help you put these eating habits into practice, covering multiple topics each week including; The Paleo Diet concept, which foods to eat, weight loss and weight gain, how to cook vegetables and autoimmune disease!

Our mission is...
-To accelerate the widespread recognition of the evolutionary basis for the optimally healthful diet.
-To generate publicity, discussion, and research on this topic.
-To inspire individuals and healthcare practitioners to follow and recommend this way of eating.
-To promote a new paradigm of the nutritional basis for health.
-To help people reduce their risk of lifestyle-based diseases.

This program will be led by Dr. Loren Cordain, Wiley Long, Nell Stephenson, Pedro Bastos, Jessica Kuzman, Maelán Fontes Villalba and Myself. This is a big step for me on a personal and professional level. I am excited about this opportunity to continue helping people, by teaching how a diet based on lean meats, seafood, fresh fruits, and fresh vegetables can lead to ideal body weight, optimum health, and peak athletic performance!



A good shot of Ty, handling her CrossFit business!

Workout of the Day
Three rounds for time:
Run 200m
15 Kettlebel Swings(#1.5p)
Run 200m
15 Thrusters(#95)

"As a general rule the most successful man in life is the man who has the best information."-Benjamin Disraeli

Hunters & Gatherers

Workout of the Day
"Erin"
Five rounds for time:
15 Dumbbell Split Clean (#40/25)
21 Pull-Ups

"Would you get your dog up in the morning to coffee and a cigarette?"- Jack LaLanne

Have you ever wondered which movements are most common in CrossFit? Well, based on some research done by a member of the CrossFit community, here is a list of functional movements that appeared on the crossfit.com workout of the day (most common in order): Pull-Ups, Air-Squats, Deadlifts, Hand-Stand Push-Ups, Running-400 meters, Push-Up, Sit-Ups, Back Extensions, Kettlebell Swings, Back Squats!

Todd M. gets his 1st BAR MUSCLE-UP! Who's next?



Pooja is a kipping machine. What a nice tape job!

Workout of the Day
Thruster
3, 3, 3, 3, 3
rest-
Tabata Burpees

"An ounce of practice is worth more than tons of preaching."- Gandhi