The LALANNE FITNESS program is for ALL LEVELS. Our students start as a BEGINNER and over time, move on to LEVEL 1, 2 and then 3. Progressing from BEGINNER to LEVEL 1 is a learning process that includes understanding and demonstrating competence within a pool of functional movements. The ATHLETIC LEVEL ASSESSMENT sheet was created to provide our students with a list of functional movements and spaces to record consecutive repetitions, load and time for each performance. The ATHLETIC LEVEL KEY determines approximate level. This "self-assessment" is fairly passive and ultimately not very effective. Recently, I decided to put all of this in to practice. A group of LEVEL 2 students attempted to complete a series of movements known as the "RX Checklist." This was a bit more effective but limited participation due to the skill and strength needed to compete all 30 TASKS. I am now focusing my efforts on TESTING for BEGINNER / LEVEL 1 students, in addition to our more advanced group.

In an effort to provide each one of our students the opportunity to be TESTED, I am currently developing a system of which the design and scoring will be modeled after the CrossFit Journal article. How fit are you? There will not be any specific days/times dedicated to the new LEVEL TESTING, it will be integrated in to our programming and classes. All you have to do is keep showing up to class!

Workout of the Day
Deadlift
3,3,3,3,3
-break
For time:
15 Deadlift 225/155#
400m run
15 Kettlebell Swings 1.5/1#
10 Deadlift
400m Run
10 Kettlebell Swings
5 Deadlift
400m Run
5 Kettlebell Swings

Workout of the Day
Bench Press
3,3,3,3,3
-break
As many reps as possible in 15 minutes:
12 Push Press 95/65#
9 Sumo-Deadlift High-Pull
6 Burpees

Workout of the Day
Back Squat #6 or 8
5,5,5,5,5
-break
2010 AL/TN/MS Sectional WOD #3
"The Corps"
Five rounds for time of:
400m run
25 Pull-ups

Most of us know him as a rock solid CrossFit student, but over the past several months ZACK has had a tremendous presence as a coach at our mid-day, 12 and 1 o'clock classes. He's got a real passion for CrossFit and a desire to pass it on. Unfortunately, he won't be coaching regularly any longer because he's taken a full-time job in the corporate world. The good news is, he's MOVING ON BUT NOT OUT... We'll miss him as a coach, however, you can look forward to sweating it out along side him at your next workout. Good luck ZACK... See you in class!

The other night, Tony Miranda (aka) THE FORCE got some of ISABEL in his classic FAST and FURIOUS style. There were a handful of reps that may not have counted in competition but here's what I think about that: "Learning to race cars at high speed increases the likelihood of crashing. It is not the crashing that improves the driver's skill, however, but transiently increasing the likelihood of crashing is an essential part of decreasing the likelihood of crashing at any given speed."-CrossFit Founder, Greg Glassman



Workout of the Day
"ANGEL" (sealfit.com)
For time:
20 Thrusters 95/65#
20 Kettlebell Swings 1.5/1#
20 Pull-ups
Run 400
15 Thrusters
15 Kettlebell Swings
15 Pull-ups
Run 800
10 Thrusters
10 Kettlebell Swings
10 Pull-ups
Run 1 mile

Join me Sunday, October 17th for my upcoming BIRTHDAY SWIM & CELEBRATION. The RCP Tiburon Mile is considered by many to be the most competitive open water swim in the world. Not only is there a $10,000 cash prize, it's a blast and it'll be my 4th consecutive entry. If you know how to swim, start swimming a few times a week. I will be setting up a few training swims in September over at Aquatic Park! LET'S DO THIS... REGISTER HERE



Workout of the Day
FGB FRIDAY
"Fight Gone Bad Tabata Madness" by Zack
Wall Ball 20/14#
5 Burpees
Sumo-Deadlift High-Pull 75/55#
5 Burpees
Box Jump 20"
5 Burpees
Push Press 75/55#
5 Burpees
Row (CAL)
Tabata of each exercise with 1 minute between exercises, but must do 5 Burpees during that minute. The faster you finish the burpees, the more rest you get!