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UPCOMING EVENTS

FIGHT GONE BAD 5
Saturday, September 26th @ 9 AM
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THE “Rx CHECKLIST”
Class 01 - Wednesday, August 25th @ 6:30PM
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DEATH-BY-BARBELL CHALLENGE
PRELIM RESULTS HAVE BEEN POSTED @ GYM FINALS: Saturday, July 31st @ 8:30-11:30AM
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CPAT - TEST PREP CLASSES
100% PASS RATE
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Testimonial - 12-WEEK FAT LOSS CHALLENGE RESULTS!

LaLanne Fitness, powered by Crossfit and inspired by the legendary Jack LaLanne, announced the winners of its most recent 12-week Fat Loss Challenge. Participants were required to attend classes at least 2x/week and to maintain workout and nutrition logs on the LaLanne website. On-going nutritional guidance and support was provided via an online discussion forum, and prizes were awarded to 1st place male and female. Initial measurements were taken on Saturday, January 16th with follow-up measurements on Saturday, April 10th. Each entrant participated in hydrostatic body fat testing and received a full blood workup for Ph-balance/C-Reactive Protein . Leading the men with a remarkable loss of 42 pounds is Doug Spillane who also shed more than 9 inches off his waistline and reduced his bodyfat percentage from 23.5% to 12.6%. Liz Broner led the way for the ladies by reducing her body fat by 5.1% and lost 3 ½ inches from her waist/hips. The top 10 male participants lost 167 pounds and 42 inches and 55.7% of body fat...



Recent

TONY MIRANDA’S 5X5 BACK SQUAT PROGRAM 385 LB (#3 of 8)
Get ready for FGB 5… Sat. Sept. 26th
GOALS SEMINAR TONIGHT @ 7:30PM
Describe CrossFit in less than 10 words?
Student Athlete of the Week
Scott Mainini takes LALANNE’s Rx CHECKLIST
The View from the Bay
LAST CHANCE TO EXPERIENCE HELL…
“Rx CHECKLIST” Challenge TONIGHT @ 6:30 PM
ACTION SPORTS Investment Opportunity…



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Trainer - Chris LaLanne

"On any given day, I'm ready to swim from Alcatraz, run the Bay to Breakers or enter a weightlifting competition."
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6 Pack Bags
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CrossFit Kids




From Personal Trainer to PERSONAL COACH…

Friday, October 17, 2008

Ok...What's the difference? Let me explain...Personal Training is an individual, one on one relationship. Personal Coaching is a group, community driven experience. At LALANNE FITNESS, each student is coached as part of a team. The 'Workout of the Day' is a physical challenge that we overcome collectively, while the coach supports, encourages and ensures the success of the everyone!
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A team effort.

NEW 5-STAR REVIEWS
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Workout of the Day
"CHELSEA"
Complete as many rounds as you can in 30 minutes, starting each minute on the minute:
5 pull-ups
10 push-ups
15 squats

"Energy and persistence conquer all things." -Benjamin Franklin

Most recent comments
  1. Maribel LaLanne  on  10/17   at  05:45 AM
    Happy Birthday Love!! I am so proud of all that we have accomplished together! Thanks for being such an awesome coach and wonderful husband!!! xoxoxoxo.....

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FITNESS and FRIENDS at LALANNE FITNESS!!!

Thursday, October 16, 2008

Everyday we overcome a physical challenge as a team. This experience is what makes LALANNE FITNESS so empowering, allowing each one of us to get more out of life! Together we do far more than we thought possible, forging a friendship through accomplishment, we become stronger and more confident.
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Together we are CrossFit

Workout of the Day
For time:
Run 400 meters
200 Squats
Run 800 meters
150 Squats
Run 1200 meters
100 Squats
Run 1600 meters
50 Squats

"Don't let others change your life, be your own change agent and implement the changes you want! And if an unexpected change occurs in your life, find the positive in it. -Catherine Pulsifer

Most recent comments
  1. Chad  on  10/16   at  06:31 PM
    Hey Chris - just wanted to say thanks for the great workout tonight for my drop in from CrossFit Chicago. The team rowing and team Cindy workout was a lot of fun and you've got a great box with cool people (Jerome, Alwyn, Andrea and the rest of the 5:30 crew). Keep up the awesome…
  2. Eugene  on  10/16   at  02:09 PM
    I thought "Eva" was the worst... now I do not know what to say. Can't walk today, my back is aching and I have to cheer myself before getting up from a chair smile Awesome workout!

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The American SWING

Wednesday, October 15, 2008

At CrossFit we swing the kettlebell overhead while the kettlebell community swings to eye or shoulder height. No matter how many times we’re admonished for our excessive swing we proceed unabated? What gives? Are we in need of additional, more “qualified”, kettlebell instruction? Find out why...NOT!
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Dena swings 'confidently' overhead.

Workout of the Day
"HELEN"
Three rounds for time:
Run 400 meters
21 Kettlebell Swings, 1.5 pood (55 lb)
12 Pull-Ups

"The secret of success in life is for a man to be ready for his opportunity when it comes." -Earl of Beaconsfield



Most recent comments
  1. Eugene  on  10/15   at  05:24 AM
    While the article is nice I'm a bit surprised because as long as I can remember everyone I saw swinging KB in Russia were doing it with full range, "American swing", and I'm talking 1980+ One of my best friends was seriously into powerlifting and actually earned a quite high level in KB disciplines (I…

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The versatility of DUMBBELLS

Tuesday, October 14, 2008

In looking at dumbbell training I break it down at a couple of levels. First, it’s going to be either single arm or double arm. It’s pretty basic after that. We are going to pull, push, lunge, squat, twist or work some gait mechanics. Now you can roll out your bench, balls or your wobble boards, but I generally prefer the stuff where you are standing on your feet. The prime movers get much more work when you train on terra firma. -Michael Rutherford

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Sean gets a new appreciation for dumbbells.

Workout of the Day
Back Squat
5, 5, 5, 5, 5
Press
5, 5, 5, 5 ,5
Chins
5 x Max. Rep.

"Change is inevitable. Change is constant." -Benjamin Disraeli



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A CrossFit CLASSIC!!!

Monday, October 13, 2008

Thank you ALL for an AMAZING 'Fran' CHALLENGE Finals! Every one of you demonstrated MORE FITNESS. Fran is a classic Workout of the Day that is very well recognized in the community. The short length of this workout makes for an exciting event. This opportunity to measure your performance improvement is extremely important. The motivation of the crowd watching the challenge is rewarding, I encourage each student to participate. Don't worry, you will have another chance to compete soon. We are all looking forward to the next one!
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An exciting day.

Workout of the Day
Five rounds for time:
Run 400 meters
25 GHD Sit-ups
25 GHD back ext.

"A group becomes a team when each member is sure enough of himself and his contribution to praise the skill of the others." -Norman S Hidle




Most recent comments
  1. Maribel  on  10/13   at  05:37 PM
    I love our LF family! grin

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Student Athlete of the Week

Sunday, October 12, 2008

Our "Student Athlete of the Week" is Richard. Richard's positive attitude and bright smile are a pleasure have at LALANNE FITNESS. In addition to having the right mindset, his attention to mechanics and correct form are always a priority. He is attending class on a consistent basis and recently made an effort to make better food choices. An obvious increase in strength and confidence has allowed him to ramp up the intensity of his workouts. This is the formula for success; mechanics, consistency and intensity.

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Richard demonstrates a 'Perfect Push-Up'!

NEW 5 STAR REVIEW
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Workout of the Day
"Fran"
21-15-9
Thrusters(#95)
Pull-Ups

"Teaching is more than imparting knowledge, it is inspiring change." -William Arthur Ward

Most recent comments
  1. Richard  on  10/14   at  06:39 PM
    Whoo Hoo. Thanks Chris and Maribel. I've been inspired to move to the next step and go 3 times a week...starting in November. HA-HA

    The amazing workouts and great group of people is what makes it so fun to go every week. I already lost 5lbs (it took a month I…
  2. Maribel  on  10/13   at  09:54 PM
    Way to go Richard!! Richard has been making huge gains in his performance. He comes to class ready to learn, but never forgets to have a good time. He fills the brick house up with laughter every time he is there. His energy is so uplifting!!! LOL

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PRESS for STRENGTH

Saturday, October 11, 2008

Picking up a weight and pushing it overhead is so basic a movement that one suspects some sort of DNA-type explanation for it. Children can be observed doing this to show off for their buddies. Preliterate civilizations in Borneo probably have a name for picking up logs from endangered rain forest trees and then pressing them overhead, completely unaware of the threat this poses to the planet. I’m quite sure the first thing ever done with a barbell was a standing press, because it is the logical thing to do with a barbell.- READ ARTICLE

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Calvin and Richard Press.

Workout of the Day
Three rounds for time:
21 Dumbbell Snatch, Rt.
21 Push-Up
21 Dumbbell Snatch, Lt.
21 Push-Up

"It's easy to make a buck. It's a lot tougher to make a difference." -Tom Brokaw

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