Tune in for the CrossFit/USAW Open STREAMING LIVE WEBCAST tomorrow morning. The LALANNE FITNESS community is very excited because our very own SARAH VERESS is making the trip up north to participate in this inaugural event. The 2010 CrossFit / USA Weightlifting Open, to be held from Oct. 1-3 at the Cheyenne Mountain Resort in Colorado Springs...



The athletes will compete in three disciplines: the Olympic-style Snatch and Clean & Jerk as well as a third CrossFit event called the Triplet. The Triplet will be as many rounds as possible in 10 minutes of 6 Squat Cleans (55kg men / 30kg women), 12 Pull-Ups and 24 Double Unders. Let's hear it for SARAH as she the arena with some of the best athletes on earth... 3, 2, 1, GO SARAH!!!

Workout of the Day
Box Squat
2,2,2,2,2,2,2,2
Three rounds for quality:
10 DB Bulgarian Split Squat
10 GHD Sit-Up
-break
Animal
For time:
150 Kettlebell Swings 2/1.5#

Some of you have been interested in the new WORKOUTS and MOVEMENTS on the whiteboard. Others just show-up to make it happen regardless. To create awareness, education and encourage discussion about how the conjugate method will be influencing our program here SOUTH of MARKET, I've attached an excellent, brief Power Point courtesy of world renowned Strength and Condiditoning coach, Eric Cressey. Here's a look at how we will implement the WESTSIDE PRINCIPLES:

WORKOUT ROTATION (sample)
MONDAY-Maximum Effort Lower Body + CrossFit
TUESDAY-Maximum Effort Upper Body + CrossFit
WEDNESDAY-Repetition Effort Oly-Lifts + CrossFit
THURSDAY-Dynamic Effort Lower Body + CrossFit
FRIDAY-Dynamic Effort Upper Body + CrossFit
SATURDAY-Repetition Effort Oly-Lifts + CrossFit
(Monday is never the same movement)

MOVEMENT POOL (sample)
Maximum Effort Lower Body: Squat, Front Squat, Deadlift
Maximum Effort Upper Body: Press, Bench Press, Weighted Pull-Ups
Dynamic Effort Lower Body: Box Squat, Box Jump, Deadlift
Dynamic Effort Upper Body: Bench Press, Med Ball Throw, Clapping Push-Up



Workout of the Day
Power Snatch
3-3-3
Overhead Squat
3-3-3
-break
Ten rounds for time:
10 Hang Power Snatch 95/65#
10 Box Jump 20"

Hi Chris, I just wanted to personally thank you for making me student athlete of the week (see post below). It is certainly an honor considering the caliber of athletes that attend your classes and that I have personally worked out with. Seriously the list is long but distinguished!!! I remember the first day that I walked into the Brickhouse. I arrive out of shape, nervous and felt like an outsider. Within a few weeks I started to feel the results and the LaLanne CrossFit community has become somewhere I can’t wait to be and with people I want to be around. The positivity, encouragement, challenges I face each session it was keeps me engaged and coming back. You have created a great gym with a superb atmosphere, you should be very very proud...



SARAH gets a kick out of judging GARETH'S, FGB 5 performance!

I can whole heartedly say that I have only achieved my results as a result of the culture, ethos and environment you have created. I honestly feel like I am just the tip of the iceberg, with the LaLanne community being the remainder. Thank you for that! Finally, it was great to see Jackson for the first time on saturday, he is a great looking kid… clearly takes after from his mum! I would like to give one shout out if I may and that is to Natalie…. She is a super coach/trainer and without her I wouldn’t have someone to bounce dietary ideas around with and for someone to give me that all important kick up the arse from time to time. Cheers, G

Workout of the Day
Max Effort Press
5,5,5,5,5
-break
Five rounds for quality:
10 Chins
10 Ring Dips
Three rounds for time:
30 Wall Balls 20/14#
200 meter Sandbag Sprint 65% BW

Workout of the Day
Max Effort Deadlift
3,3,3,3,3
-break
Three rounds for quality:
10 Dumbbell Split Squats
10 Reverse Hypers
As many rounds as possible in 8 minutes:
10 Dumbbell Snatch 40/25#
10 Burpee

GARETH is our "Student Athlete of the Week." He is well known for his sense of humor at The Brickhouse. Not only does he have a great attitude, he's making real progress every day. Below is a shot from yesterday where he delivered a valiant effort at The FGB 5 experience. Keep up the good work and good jokes!



Here's a clip from his WOD LOG..."was a real "moana lisa" yesterday about the heat, but seruiously the brickhouse was like a thermo nuclear factory, i assume seen as though i have never been to said facility... Apologies for all who attended the 4:30pm class, i hope me bearing my milk white torso half way through the session has not left you with any mental scars!!!"