Elite Fitness is an athletic ability or a 'ready' state in which one is capable of performing relatively well at any physical task thrown his way. Load a hopper with athletic tasks and the better athlete is able to do more of them better than the other guy. CrossFit is designed for this type of general physical preparation. Nature, on average, punishes the specialist. The more specialized you are the less cross-adapted you are likely to be in other measures of physical prowess. The CrossFit athlete is better able to deal with a variety of athletic demands than the athlete training with other fitness modalities.


"Today's Workout"
Four rounds for time:
Run 400 meters
50 Squats

"They can because they think they can." -Virgil

Every class we hold is an athletic event here at LALANNE FITNESS. Our students show-up and make it happen! Individual and team efforts are what make the experience so unique. If you are looking for a change in what you are doing physically and would like an exciting, fun and challenging environment, CALL us!


"Today's Workout"
For time:
Row 1,500 meters
50 Burpee's
Row 1,000 meters
35 Burpee's
Row 500 meters
20 Burpee's

"The food you eat today is walking and talking tomorrow." -Jack LaLanne

At LALANNE FITNESS we train exclusively with Universal Motor Recruitment Patterns, which get the body (body weight exercises), or an external object (free weight exercises) moved, efficiently, effectively and quickly from one place to another. These movements are universal in that they are found everywhere, in everything we do from gardening to recreation and sports. Jumping, pushing, squatting, pulling, throwing, running, climbing... are movements that mimic what we do in life. As opposed to single-joint, isolation, machine based, body-building, rehab, 'health' club exercises, which are non-functional, segmented, artificial movements. These are not natural, thus inherently unsafe. Think about that one for a minute! Real world, athletic, powerful movements require a core to extremity connection. UMRP's are safe and in fact the safest type of exercises you can perform. They are the best rehab possible. The metabolic conditioning from high-intensity UMRP's is the very best 'cardio' available. The potential to increase work capacity is far greater than machine based 'cardio'. For example, instead of 20 minutes of circuit training on machines, try "Cindy"; as many rounds as possible in 20 minutes of: 5 pull-ups, 10 push-ups and 15 squats. Let me know if you felt a cardio workout? UMRP's are total body, compound, multi-joint, multi-muscle exercises. You can not break them down into separate (lateral raise, pec deck, leg curl) movements and get the same effect. Training in a segmented fashion develops a segmented capacity!

Here's a great article on CrossFit!

"Today's Workout"
"Fran"
21,15,9 reps for time:
Thruster (#95/65/45)
Pull-Ups (Assisted/Jumping)

"Work capacity is to fitness what location is to real estate." -Greg Galssman

My Mission in life is to help people, help themselves. Through CrossFit training, not only are the students here helping themselves, they are collectively helping each other! As the community grows here at LALANNE FITNESS, it becomes more clear to me that the need for support and a sense of belonging is what fosters success! It gives me great pleasure to see such a diverse number of individuals come together with a common goal..."Elite Fitness"!


"Today's Workout"
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/3 body weight
Set up three bars and storm through for time.

"Never let the fear of striking out get in your way." -George Herman "Babe" Ruth

CrossFit Manifesto:
Regimens built from functional exercises at high intensity and constantly varied structure-
•Produce a superior cardiorespiratory adaptation
•Are essential to fitness and health
•Constitute the most effective rehabilitation from injury
•Comprise the only truly safe protocols
•Elicit an inordinate neuroendocrine response
•Are singularly unique in developing core strength
•Yield unparalleled general physical preparedness or fitness

CrossFit is a strength and conditioning system built on constantly varied, if not
randomized, functional movements executed at high intensity.

Let’s give life to this description and see how this program, honed from years of
clinical experience, goes about forging elite fitness....READ HERE! -www.crossfit.com


Today's Workout
Run 800 meters
21 Overhead Squats
21 Sumo-Deadlift High-Pulls
Run 800 meters
15 Overhead Squats
15 Sumo-Deadlift High-Pulls
Run 800 meters
9 Overhead Squats
9 Sumo-Deadlift High-Pulls

"Don't exceed the feed limit." -Jack LaLanne

Functional movements are motor recruitment patterns found in everyday sports and life. For example, squatting is standing from a seated position and deadlifting is picking any object off the ground. Basic body weight exercises such as burpee's(below), pull-ups, push-ups, lunges and squats, make you a more capable in natural activities of daily living! Natural movement typically involves the movement of multiple joints for every activity. Where as, machine based exercises; leg extensions and leg curls, for example, do not have equivalents in nature and the bulk of these isolation movements are known as 'non-functional'. The importance of functional movements is primarily two-fold. First, functional movements are mechanically sound and therefore safe, and second, they are the movements that elicit a high neuroendocrine response and physiological adaptations. The USMC recently updated their physical training to include a more functional approach. It is impossible to overstate the importance of the neuroendocrine response to exercise protocols. This is why it is one of the four defining themes of the CrossFit Program. Heavy load weight training, short rest between sets, high heart rates, high intensity training, and short rest intervals, though not entirely distinct components, are all associated with a high neuroendocrine response. The superiority of training with functional movements is clearly apparent with any athlete within weeks of their incorporation. Start functional training now! -cf.com

Kari and Jenny in tandem burpee's

"Today's Workout"
"CrossFit TOTAL"
Back Squat 1
Soulder Press 1
Deadlift 1
(find your 1 rep max. for ea. movement)

"Let he him who would be moved to convince others, be first moved to convince himself." -Thomas Carlyle