Workout of the Day
Clean
3, 2, 2, 1, 1, 1
-break
"Elizabeth"
21-15-9 rep rounds for time:
Clean #135/95
Ring Dips

She was a young soul only 34 years old, but Heaven needed an Angel. Over the weekend, this group of students came down for a MEMORIAL workout "Cara": Three rounds for time: 34 DB Swings #35/50, 34 Push-ups, 34 Overhead Walking Lunges #25/45, Run 650m. Thank you all for coming to out to honor Cara!



The loss has only made us stronger, our community tighter and the competition fall harder. Here's a few shots of CARA'S CREW, honoring her with pride!

Workout of the Day
20 Rep Back Squat #11 of 12
Push Jerk
3, 3, 3, 3, 3
-break
"Betty"
Five rounds for time:
12 Push Press #135/95
20 Box Jump "24/20

This weekends "Deuces Wild", partner fitness competition was a blast! THANK YOU to everyone over at CrossFit Diablo for putting on a flawless event. SARAH and TY are the OVERALL WINNERS (see photo below)... They took home the 1st place - $300 cash prize and a trophy that'll be on display at the brickhouse. Check out the CrossFit Diablo website for more info and the workout details. Here's an email I got from Craig and Jeremy late Saturday night...

"Dear CrossFit Athletes, Thank you for participating in today's Deuces Wild event at Diablo CrossFit. It was a long day, but the competition was exciting. We hope you enjoyed the experience and look forward to having you back for our next one....just not sure when! We've published the workouts and results HERE. We had two minor errors in our results which we've corrected: Will Blaker and Jessica Fitzgivens score on the Stack the Deck event was inadvertantly left off the sheet earlier today. Once we put their score in for the event, Will and Jessica of CrossFit CSA ended up in 3rd Place in the Aces Overall, just edging out Chris LaLanne and Tony Miranda of LaLanne Fitness. Our sincere apologies to both teams for the error. Congratulations Will and Jessica! In addition, it turns out we had another Team with a combined age over 80! Dave D'Angelo and Katie Terhar of CF Lamorinda have a combined age of 85 and took 4th place overall in the Spades. Nice work Dave - glad to see both you and Katie in competiton! Once again, thanks to all of you for helping make this a fun event. The comraderie and competive spirit of CrossFit was in full force today. Cheers, Craig & Jeremy - Diablo CrossFit"



The complete LF DEUCES WILD slideshow!

The CFD slideshow...

Workout of the Day
"Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Dearest students of LaLanne Fitness... it is with a heavy heart that we must tell you that one of our own beloved students, Cara Gefner, passed away last week. She was such a precious angel. Cara was an amazingly strong woman, as she was battling cancer and a rare autoimmune disorder. If you know Cara, you know how much she suffered these past few years battling her disease. She referred to LaLanne Fitness as her "therapy," and she was happiest after tackling a hard workout... on May 30th we chose her as the "Student Athlete of the Week." She worked out with the 9:30 AM and Saturday crew. She never let her condition hold her back, pouring her heart and soul into every single workout. Cara is now in the heavens with the angels, flying above us all, free of pain.

Her funeral will be held this Sunday with her family, on the East Coast. Flowers will be sent on behalf of the students and coaches of LaLanne Fitness. We plan to honor her this Sunday @ 10 AM, here at LaLanne Fitness with a workout respectively named "Cara." All are welcome to attend this free class.



The guardian angels of life fly so high as to be beyond our sight, but they are always looking down upon us. ~Jean Paul Richter

Workout of the Day
Hang Power Clean
5, 4, 3, 2,1
-break
As many rounds as possible in 20 minutes:
5 Thrusters #95/65
7 Hang Power Cleans
10 Sumo-Deadlift High-Pull

What are your CrossFit GOALS? Are these fitness goals connected to your goals in life? Is there a plan of action? We all want to run faster, jump higher, push more weight and pull your own... but how do we get there? Open to all students, Tuesday, July 27th @ 7:30-9PM "Bridging the Gap", a free seminar by Sarah Veress, will help you set S.M.A.R.T. goals and give you the tools to get more out of CrossFit training and life! Please RSVP .(JavaScript must be enabled to view this email address) if you would like to attend.


Workout of the Day
Five rounds for time:
21 Bench Press #135/95
Run 400m

Friday, July 9th at 6:30 PM, join us for an action packed hour as we explore the pull-up and all it's variations including: L pull-up, dead hang, kipping, chest-to-bar and butterfly. This free clinic will begin with a short HAND TAPING tutorial. Once we're all taped up and ready to roll, we'll begin a series of basic pull-up progressions. I promise every one of you will walk out of the gym with at least one KIPPING PULL-UP...



Workout of the Day
20 Rep Back Squat #9 of 12
Shoulder Press
3, 3, 3, 3, 3
-break
"Dirty Dozen"
12 Strict Press #95/65
12 Ab-Mat Sit-Up
12 Box Jump "24/20
12 Double Under
12 Ring Dip
12 Kettlebell Swing #2/1.5
12 Handstand Push-Up
12 Wall Ball #20/14
12 Burpee
12 Knees to Elbows
12 Chest to Bar
Run 1,200m