If you are ready for a challenge and would like to push yourself harder than ever before, this is your LAST CHANCE TO EXPERIENCE HELL. A select group of LALANNE FITNESS students will be tested, similar to the NAVY SEALS HELL WEEK (see video below). They will be pushed to their physical limits over the course of 5 days as they face 5 of the most challenging workouts of their life. HELL WEEK is not for the beginner student. This event is for intermediate to advanced students only. If you are brave enough to test your limits and would like to participate, please send an email to .(JavaScript must be enabled to view this email address) explaining why you believe you're ready to go through this torturous experience. This will not guaranteed you a spot. Space is limited and names are drawn at random!



Workout of the Day
Deadlift
3,3,3
-break
Max rounds in 3 minutes of
3 Deadlift #225/135
6 Kettlebell Swing #1.5/1
9 Box Jump "24
Rest 1 minute. Repeat for a total of 5 cycles.

The first "LALANNE's Rx CHECKLIST" Challenge is ON TONIGHT @ 6:30 PM. ALL STUDENTS are welcome to show up and watch this impressive feat. Let's support this group of athletes attempting to complete all 30 TASKS within a 90 minute period. On the roster are: Scott, Tony, Rob, Grant, Julian, Molly, Sarah, Ty, Natalie, Aaron, Rob and Will. We'll see who step's up to the Challenge...



Created by Bryant Powers (CrossFit Oaho), The Original “Rx" Checklist is a test of skills commonly used in CrossFit style workouts. It was recently brought to the mainland by Freddy Camacho (CrossFit One World), who described it as “The greatest One World event ever.” This is how the challenge works: A small number of students will be selected for the Challenge to be held on a specific day and time. All athletes will turn their checklist card into the moderator. The cards will be shuffled and the order will be set for the entire Challenge. The participants will go one after another through each skill. Each skill will be set up immediately after completion of the previous skill. There are a few skills where two or more participants will perform at the same time. The moderator will determine how many participants will move at one time. All 30 TASKS (see below) must be performed in order, one after another. If the athlete fails an attempt, you get a second attempt before the class moves onto the next skill. If you fail more than two first attempts, you do not pass the Challenge. If you fail your second attempt on one exercise, you will get one more chance at the end of the Challenge to attempt the skill again. Here are the movements in order, along with movement standards we uphold:

“LALANNE's Rx CHECKLIST”

1. 5 reps - Front Squat (185/135).
Crease of hip below parallel and full hip extension at top of squat.

2. 5 reps - Overhead Squat (135/95).
Crease of hip below parallel and full hip extension at top of squat.

3. 5 reps - Deadlift (275/185).
Full extension at top of lift and hands must stay on bar for all five reps... FULL CHECKLIST

Workout of the Day
Push Jerk
5,5,5,5,5
-break
For time:
Run 800 meters
50 Wall Ball #20/14
25 Push Jerk #95/65
Run 800 meters
25 Push Jerk
50 Wall Ball
Run 800 meters

The CrossFit Games: An Action Sports Investment Opportunity in the Making: This is the language of a fast growing action sport that may be a 'diamond-in-the-rough' investment opportunity for sports sponsors in coming years. This is the language of CrossFit. This past weekend I had the privledge of witnessing The 2010 CrossFit Games. In its 4th year, this international competition markets their athletes as the fittest in the world. And this translates into the potential for commercial appeal both domestically and abroad..."-Forbes.com


2010 CrossFit Games Women - Heat #1 / WOD #1 (Photo by Tom Cho)

Workout of the Day
Back Squat #2 of 8
5,5,5,5,5
-break
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Workout of the Day
Power Snatch
Find your 1 Rep Max
-break
For time:
10 Power Snatch #95/65
20 Double-Unders
8 Power Snatch
30 Double-Unders
6 Power Snatch
40 Double-Unders
4 Power Snatch
50 Double-Unders
2 Power Snatch
60 Double-Unders

The LALANNE FITNESS "Student Athlete of the Week" is TYLER. He's a competitive lacrosse player that has taken his game to another level with CrossFit training. The increase in strength (see below) has allowed him to simply overpower the opposition. Like they say in CrossFit... "stronger people are harded to kill and more useful in general." Keep it up TYLER!

Workout of the Day
2010 CrossFit Games WOD #2
For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

This guy Kendrick Farris is freaky strong and he's got an unorthodox JERK style, I call the 2-STEP that a few of us can relate to here in the box...



Workout of the Day
Chin Ups
5,5,5,5,5
Bench Press
3,3,3,3,3
-break
Three rounds for time:
10 Body weight Bench Press
15 Pull-ups
Run 800 meters