Workout of the Day
CHAMPIONSHIP
"Fight Gone Bad!"
This is our famous "Fight Gone Bad" workout. It has been used extensively to prep fighters for the UFC. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. Today is a 5 round championship fight. The stations are:
*Wall-ball 20 pound ball, 10 ft target. (Reps)
*Sumo deadlift high-pull 75 pounds (Reps)
*Box Jump 20" box (Reps)
*Push-press 75 pounds (Reps)
*Row (Calories)
The clock does not reset or stop between exercises. On call of "rotate", the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

The LALANNE FITNESS "Student Athlete of the Week" is TARUN. He's coming off a strong showing at the CrossFit Total over the weekend that displayed some real progress on all 3 lifts... TARUN is a CrossFit veteran now that has always worked extremely hard. Below is the shot of his PR Deadlift...



TARUN showed me some real character in a class I was coaching about 1 1/2 years ago... the WOD "MURPH." He was one of the only students that day that NEVER QUIT and finished every last rep. We are pleased to have him as a representative of our program and look forward to his next "Total" early next year!

Workout of the Day
"CrossFit Total"
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Last Call... there is plenty of room but please reply to (.(JavaScript must be enabled to view this email address)) confirm a heat time: 8:30 AM (Beg/L1) - 10:00 AM (Beg/L1) - 11:30 AM (L2/3) See the SIGN-UP sheet at the gym. You'll be given approximately 90 minutes to find your 1 REP MAX... Back Squat, Press and then Deadlift. The CrossFit Total is the sum of the best of three attempts at these 3 lifts. Let's go for a Total (tomorrow)...

Event 20: Best out of 7 - Tug of war - The first team to amass four wins, would win the event. There was a 2 minute rest period after the first round, during which the teams switched sides. Rest time was shortened by 15 seconds as rounds progressed.-ROGUE VS AF TAHOE THROWDOWN



Workout of the Day
Weighted Pull-Ups
-break
As many rounds as possible in 20 minutes of:
6 Sumo-Deadlift High-Pull 95/65#
8 Knees to Elbows
12 KB Swing 2/1.5#

"The muscle-up is astonishingly difficult to perform, unrivaled in building upper body strength, a critical survival skill, and most amazingly of all, virtually unknown. This movement gets you from under things to on them. Let your imagination run. Though containing a pull-up and a dip, its potency is due to neither. The heart of the muscle-up is the transition from pull-up to dip - the agonizing moment when you don’t know if you’re above or below. That moment - the transition - can last from fractions to dozens of seconds. At low, deliberate speeds, the muscle-up takes a toll physically and psychologically that can only be justified by the benefit. No other movement can deliver the same upper body strength. Period."-CFJ