HEAT 10 - 1:45 PM
Curt Manning 135 8:53
Shaun Eagen 135 10:38
Justin Moles 135 11:54
Todd Weygandt 135 13:11
Scott Mainini 135 13:20
Gali Manwell 135 14:03
Russell Webb 135 14:24
Nick Becerra135 14:31
Jordan Smith 135 14:33
Adam Vollmer 135 14:45
Maurice Dotson 135 14:52
Welcome to the Muscle Up Club!
Thursday, February 02, 2012
NORCAL 40’s RESULTS…
Monday, January 30, 2012
KILLER CARBS…
Sunday, January 29, 2012
"One of the most utterly surprising scientific findings of recent decades has got to be that fat isn’t so bad for you after all. (Apart from, you know, potentially bringing on serious heart conditions.) In fact, if you’re looking for a reason for America’s ballooning girth, you’ve got to lay the blame on carbohydrates--in other words, bread and pasta, the very things that the government once advertised as the foundation of a healthy diet in the food pyramids we all grew up with..." -READ MORE
Fresh LALANNE FITNESS GARAGE GAMES pics…
Saturday, January 28, 2012
Go… BIG SEXY!!!
Friday, January 27, 2012
Attention all LF students... Do you know T.J.? He's a member of this community that has made an incredible transformation over the past year or so. Basically, CrossFit changed his life... He used to be an overweight, out of shape "older" guy, that is now a serious BAD ASS. Well, this Sunday is your chance to come out with us to support T.J. as he enters his first CF competition; The "NorCal 40's", an event for 40+ men/women. WE ARE REALLY HOPING TO SEE YOU ALL THERE. See below for the email I received from him earlier today...
Hey All -
They posted the heat times for Sunday. There are three WODs they announced and there will be four "floater WODs" which are smaller that will be sprinkled throughout the day. We won't know those until Sunday morning. They published that the competition starts at 8am, but the first heats are not until 9am, so not sure what is happening that first hour (maybe the first floater or orientation etc.).
I am Athlete (sounds weird huh?) #125 and my times are:
WOD 1: 1.1 Mile Run in a 20 pound weighted vest - 9:30am
WOD 2: 30 Squat Snatch at #125 (20 DU penalty for every missed rep) - 11:57am
WOD 3: 7 Minute AMRAP of 7 C2B Pull-Ups, 10 DB Push Press #40, 10 KB Swings 1.5 pood - 2:48pm
There are 92 athletes competing, 61 of which are men! So I have my work cut out for me. I am most nervous about the squat snatch but it seems that is a source of concern for many of the athletes. A few have said they may not even be able to do one rep at that weight. Even Freddy Camacho says it will be hard for him! Hopefully I won't be doing too many double unders! So remembering what Chris told me, I am just going to do the best I can, give it my all and HAVE FUN!
Event Info Published by the Gym:
Check-in time is 7:00am
Competition begins at 8:00am
Location: Craneway Pavilion (http://www.craneway.com)
1414 Harbour Way South, Richmond CA 94804
(Free parking)
There will be food for sale, provided by Craneway, that is protein friendly but not all paleo. You ARE allowed to bring your own food into the facility. There will be a full bar, also for sale by Craneway. There will be a $5 spectator fee (kids 15 and under free). Thanks Guys for all the amazing encouragement and feeding my needy ego, LOL! I am going to do my best to represent LaLanne Fitness and make you all proud! If someone would have told me two years ago I would be entering a fitness competiton, I would have laughed my ass off, wiped the frosting off my face and mooched a smoke. Yet here I go!
This was by far the most competitive and most fun I have ever had in a team comp... we finished 9th Overall. Lee Pappas and crew down at Brethren CrossFit put on a first class event. Highlight of the day was our 5th place finish in WOD 3 where Sarah knocked out a ton of Muscle ups including 3 consecutive reps!!! Way to go Sarah, Amy and Julian. That was a blast!
TEAM LALANNE is ready to battle NorCal’s best…
Friday, January 20, 2012
PLEASE COME OUT TO SUPPORT US (SEE DIRECTIONS HERE)... TEAM LALANNE is ready to battle NorCal's best TOMORROW (Sat Jan 21st)... Chris, Julian, Sarah and Amy will go up against the best teams in our region. This is going to be an action packed (see WODS below) watching the Bay Area's top teams and individual athletes. Here's an email I just received from Brethren CrossFit (host) located down in Morgan Hill...
"This Saturday (tomorrow) January 21st starting at 8am - 1pm we are going to be Hosting 20 CrossFit Affiliates from all over Northern California including Rocklin CrossFit and Diablo CrossFit ranked 3rd and 7th in the world respectively not to mention the hometown favorites Brethren CrossFit who finished last year with a 5th place ranking in the NorCal regionals! In a competition format similar to that seen recently on ESPN, teams will be competing for a $1000 cash Grand prize. This is an event you will not want to miss..."
Brethren Throwdown WODS released…
Thursday, January 19, 2012
Brethren CrossFit Team Throwdown
PLEASE COME OUT TO SUPPORT TEAM LALANNE (email .(JavaScript must be enabled to view this email address) for questions) SEE DIRECTIONS HERE
(Sat Jan 21st - 8:00am)
Theme: "Workouts that are not STRENGTH related are Weak." LP
Scoring: All teams will complete 3 workouts, lowest points scoring system. Top 4 teams advance to WOD 4 (winner) of WOD 4 is the Grand Prize winner = $1000
WOD 1 (15 min cap) for time:
Girls go first and complete 25 Thrusters @105 one moving at a time then Guys complete 25 Thrusters @175 same sequence, once complete foursome run to start of Buddy Carry.....foursome continue to move at the same time carrying and rotating at the cones for an approximate distance of 800m once all members return to start, run back to gym and complete ....Girls 25 Thrusters @105, Guys 25 Thrusters @175 same sequence as the beginning of WOD...
WOD 2 (15 min cap) for time:
Foursome run mile, upon return members will move 1 @ a time lunging w/weight length of gym down and back in order of 1,2,3,4 once complete members will then do Max Rope Climbs in order of lunge 1,2,3,4 guys are legless girls any how. ************Each Guy that runs mile under 6min will add 1 rope climb to team total********Each Girl that runs mile under 6:30 will add 1 rope climb to team total.
WOD 3 (14 min AMRAP) for reps:
Guys 7 min AMRAP...Guy A gets 205 OH then Guy B completes Max Muscle ups..... as long as 1 M.U. is complete rotate on dropping of bar, continue rotations until 7 min is elapsed. Girls start immediately into there 7 min AMRAP Girl A gets 135 OH then Girl B completes Max Muscle ups " "
TOP 4 TEAMS ADVANCE TO WOD 4
WOD 4 for time:
Guys- prowler weight + (2) 45's, (2) 35's & (2) 25's Guy A pushes prowler down and back then completes 30 Double Unders then Guy B does same task for a total of 3 ROUNDS each.....then Girls- prowler weight + (2) 35's, & (2) 25's in the same sequence as the guys for a total of 3 ROUNDS each.
WHAT IF FITNESS WAS A SPORT?
Wednesday, January 18, 2012
This is CrossFit
SHAUN EAGAN - 1ST PLACE OVERALL
Tuesday, January 17, 2012
ALAN STRANGE - 2ND PLACE OVERALL
BRENDON MAHONEY - 3RD PLACE OVERALL
SARAH HOPPING - 1ST PLACE OVERALL
Monday, January 16, 2012
ASHLEY VRIEZE - 2ND PLACE OVERALL
ANNIE SAKAMOTO - 3RD PLACE OVERALL
Sunday, January 15, 2012
FINAL RESULTS
LALANNE FITNESS GARAGE GAMES - FINAL RESULTS
LALANNE FITNESS GARAGE GAMES MOVEMENT STANDARDS
Saturday, January 14, 2012
EVENT INFO…
Friday, January 13, 2012
LALANNE FITNESS GARAGE GAMES 2012 KICK-OFF
ATHLETE CHECK-IN: Athlete Check-in is from 6:30 AM - 7:30 AM. Check-in will close at 7:30 AM. The first WOD is at 8:00 AM. We will NOT accept late check-ins; failure to register by 7:30 AM will result in a forfeit of your spot, so... ARRIVE EARLY. Please note that there will be NO SAME DAY REGISTRATION and NO SUBSTITUTIONS. You must have pre-registered.
JUDGE / VOLUTEER CHECK-IN: Check-in is at 7:00 AM – 7:30 AM We are still looking for judges and we need help. If there are folks in your crew that would like to help judge and/or volunteer, let me know (.(JavaScript must be enabled to view this email address)) and arrive along with your competitors and crew.
PARKING: All day parking ($10.00/space) is available in the parking lot adjacent to our gym on Ritch Street. You're welcome to pay for additional spaces in setting up canopies, tents, etc. Parking on Ritch Street is free, if you can find a spot. There is plenty of metered parking on Brannan Street.
FOOD: The Brickhouse Cafe is next door if you get hungry and
Starbucks is 1 block away.
Everyone is participating in at least 4 WODs… The FINAL WOD will feature the Top 8 men and Top 8 women and determine our winners (Top 3 men and Top 3 women).
ATHLETE CHECK-IN: 6:30 AM – 7:30 AM
JUDGE / VOLUTEER: CHECK-IN: 7:00 AM -7:30 AM
WOD #1 BRIEF: 7:55 AM (see HEAT TIMES below)
HEAT#1: 8:00 AM - 8:10 AM
HEAT#2 8:15 AM - 8:25 AM
HEAT#3: 8:30 AM - 8:40 AM
HEAT#4: 8:45 AM - 8:55 AM
(10-MINUTE BREAK)
WOD #2 BRIEF: 9:05 AM (see HEAT TIMES below)
HEAT#1: 9:05 AM - 9:15 AM
HEAT#2: 9:20 AM - 9:30 AM
HEAT#3: 9:35 AM - 9:45 AM
HEAT#4: 9:50 AM - 10:00 AM
(10-MINUTE BREAK)
WOD #3 BRIEF: 10:05 AM (HEAT TIMES TBD)
HEAT#1: 10:10 AM – 10:38 AM
HEAT#2: 10:50 AM – 10:58 AM
HEAT#3: 11:10 AM – 11:18 AM
HEAT#4: 11:30 AM – 11:38 AM
(2-MINUTE BREAK)
WOD #4
HEAT#1: 10:40 AM
HEAT#2: 11:00 AM
HEAT#3: 11:20 AM
HEAT#4: 11:40 AM
(10-MINUTE BREAK)
HEAT #1 (WOD #1 / #2)
Alan Strange
Brendon Mahoney
Chris Castillo
Christopher Robertson
Cory Boyd
Dominic Griego
Jake Nuebauer
James Wolfe
Judd Xavier
Larry Pastor
HEAT #2 (WOD #1 / #2)
Boris Fridlib
Matthew Barnes
Patrick Thompson
Sean Fowler
Shaun Eagan
Timothy Johnson
Tony Martinez
Travis Pederson
Harlan Karnofski
Richard Lam
HEAT #3 (WOD #1 / #2)
Leah Bennett
Kelly Morlock
Anna Lutz
Emily DeRohan
Whitney Chandler
Stacey Hunter
Aaron Morales
Adam Volmer
Anthony Villareal
For those of you that are new to our program and/or interested in following the The Paleo Diet guidelines, here's your chance to jump on board. Our good friend Loren Cordain has expanded his popular writing with this latest offering... "The Paleo Answer." We are most excited about this book because he talks about uncle Jack and mentions our CrossFit Gym in the first chapter...(see below) Thank you Loren!
"On the whole, I have to say that I personally loved Loren Cordain's new book The Paleo Answer. The reason why I enjoyed it so much is that it was based purely on science." -Review of The Paleo Answer by www.thepaleocure.com
Hip mobility: Deep squat
Wednesday, January 04, 2012
Shoulder mobility: External rotation
Tuesday, January 03, 2012
4 KILLER WODS - 1 WINNER…
Monday, January 02, 2012
WOD Club OPEN starts tomorrow…
Saturday, December 31, 2011
Hey guys,
The WOD Club OPEN starts tomorrow... There are a handful of LF students ready for this online competition and everyone is welcome to participate... SEE MORE INFO HERE
Annie Sakamoto coming to LaLanne Fitness…
Friday, December 30, 2011
Attention CrossFit Women: Would you like the chance to compete along side Annie Sakamoto!!! She just registered for our upcoming - LaLanne Fitness Garage Games - Sat. Jan 14th... REGISTER HERE
FEBRUARY COMPETITIONS…
Thursday, December 29, 2011
DEATH BY BARBELL 8-WEEK CHALLENGE
Finals: Saturday, February 4th MORE INFO
SAC-TOWN THROWDOWN
Saturday-Sunday, February 11th-12th MORE INFO
2012 REEBOK CROSSFIT OPEN
Wednesday, February 22nd MORE INFO
JANUARY COMPETITIONS…
Wednesday, December 28, 2011
LALANNE FITNESS GARAGE GAMES
Saturday, January 14th MORE INFO
BRETHREN THROWDOWN
Saturday, January 21th MORE INFO
NOR-CAL 40's (We will all be there standing behind our very own...T.J.)
Saturday, January 29th MORE INFO
Sotts Press
Tuesday, December 27, 2011
This is very simply a shoulder press from the bottom of a back squat. In the bottom of the back squat, with the bar racked on the upper back and the hands in a snatch grip, press the bar straight overhead, reaching toward the ceiling. Keep the shoulders active, chest up, glutes and hamstrings engaged, and a good lumbar curve in the back. Start with a dowel and add weight in small increments. This movement both requires and develops flexibility and comfort in the bottom of the squat...
2012 CrossFit GOALS…
It's time to put some thought into your 2012 CrossFit GOALS. I created the ATHLETIC LEVEL ASSESSMENT sheet (below) to help you see the big picture. Feel free to print this out and start making notes...
FIND A WEAKNESS. MAKE IT YOUR STRENGTH. REPEAT.
SEASONS BEATINGS (MON. DEC. 26TH @ 4:30PM)
Saturday, December 24, 2011
The gym will be closed Saturday, Sunday and on Monday there is one class @ 4:30 PM. All LaLanne Fitness students are invited and welcome to join us for our 1st annual SEASONS BEATINGS... Show-up a few minutes early and jump in on the action. This will be a holiday inspired, spirit filled workout - for all levels!
HAPPY HOLIDAYS
Friday, December 23, 2011
The LaLanne Family would like to wish the entire LaLanne Fitness community a warm and cozy holiday, may it be filled with cherished loved ones, friends and family!
HAPPY HOLIDAYS
Chris, Maribel, Jackson & Hope
TOUT OF THE WEEK
Thursday, December 22, 2011
Should You DO IT RX’d?
Wednesday, December 21, 2011
Intensity in CrossFit: Should You Do It RX’d?
You RX’d that WOD? BEASTMO… wait. Should you have even done it as prescribed? Back the fuck up. CrossFit is intensity and intensity is relative to our individual physical abilities. I saw you snail through “DT” and you had no business doing push jerks with 155 pounds on the goddamned bar. That’s why you started the WOD clean shaven and yelled, “DONE!” with a full beard. Congrats on writing RX’d on the whiteboard, but no one saw it because you’re the only one left in the gym, Rip Van Wodkilla...
(Matt , seen above at our DEATH BY BARBELL PRELIMS - knows when to scale and when to DO IT RX'd. This is the key to being successful as a CrossFit athlete... long-term!)
...intensity is probably the most recognizable of CrossFit’s charter which includes mechanics and consistancy. Since intensity is relative to what you are capable of, don’t get ahead of yourself and try to do something that is going to slow you down to the point of not bringing the fucking lumbuh. According to Pat Sherwood in the CrossFit Journal:
Intensity, as we define it, is exactly equal to average power (force x distance / time). In other words, how much real work did you do and in what time period? The greater the average power, the greater the intensity. This makes it a measurable fact, not a debatable opinion. Intensity and average power are the variable most commonly associated with optimizing favorable results. Whatever you want from exercise comes faster with intensity. It’s not volume or duration or heart rate or even discomfort. Do more work in less time (without overdoing it), and you’ll get fitter faster.
So why are you resistant to scaling? Pride and ego. Those two things are the downfall of many. Ask yourself this: “Who am I competing against everyday in the box? The monsters that finish everything RX’d faster than those who scale? If that isn’t you, don’t be retarded and try to use loads that will slow you down and impede your progression. You are competing against you. Intensity is a truth only you will know, based upon your output.
First of all, there is nothing wrong with scaling. Everyone needs to check their egos. I sit up on my high horse and talk about BEASTMODE, and truly want to inspire you to flip your fucking switch. If that means you bite off more than you can destrominate and take too long to finish the metcon (or worse- do stupid shit), you are missing the point. You’re not elite because your T-shirt says so. You are elite because you bust your fucking ass.
Intensity demands you identify the ranged time domain based upon your coach’s intentions in the programmed WOD. Knowing your capabilities (with guidance from your coach), select loads that will allow you to complete the WOD at full intensity relative to the intent. That’s why coaches like WODs with time caps. If it takes you 3 hours to complete “Eva”: stop, punch yourself in the genitals and go train for marathons instead.
This shit goes both ways. There are athletes who, when a coach suggests they should go heavier on a WOD, choose to do it RX’d instead. I have been guilty of this. I want to do it as RX’d so I compete on a level playing field with everyone else in the box. Unless it’s an actual competition, that is dumb. Listen to your coach. You can do a metcon anywhere, but you can only get CrossFit coaching at a CrossFit affiliate. I pay for the coaching, not for the workout.
Either way, when a coach suggests you scale and you don’t like it (because you want to do it RX’d): do what they say anyway. They know what they are talking about and they know your capabilities. If you want to prove them wrong, mouthfuck that WOD at the weight they told you to use and do it with a level of intensity that will make the coach say, “Damn. I should’ve let them do it RX’d.” -Beat Modal Domains
EXPECT THE UNEXPECTED…
Tuesday, December 20, 2011
CrossFit Olympic Lifting Trainer Course
Sunday, December 18, 2011
DEATH BY BARBELL PRELIMS by George Boe
Friday, December 16, 2011
The Reverse Hyper
Thursday, December 15, 2011
DEATH BY BARBELL - PRELIM PICS
Wednesday, December 14, 2011
Curt Manning…
Tuesday, December 13, 2011
DEATH BY BARBELL LEADERBOARD (OFFICIAL)
Monday, December 12, 2011
MEN (ADV)
MEN (INT)
WOMEN (ADV)
WOMEN (INT)
DEATH BY BARBELL PRELIM RESULTS
Sunday, December 11, 2011
CLICK IMAGE TO ENLARGE
DEATH BY BARBELL PRELIM RESULTS
Saturday, December 10, 2011
CLICK IMAGE TO ENLARGE
DEATH BY BARBELL MOVEMENT STANDARDS
Thursday, December 08, 2011
DEATH BY BARBELL HEAT TIMES (OFFICIAL)
"DEATH BY BARBELL"
Five rounds for time: Men (135 or 115) Women (95 or 75)
15 Deadlift
12 Hang Power Clean
9 Front Squat
6 Push Jerk
HEAT 1 - 10:00 AM
Cody DeArkland (Roseville)
Shannon DeArkland (Roseville)
Ioan Ghibanescu (Roseville)
Kerri Ghibanescu (Roseville)
Brooke Orendorff (Roseville)
Jim Orendorff (Roseville)
Camille Perkins (Roseville)
Randy Perkins (Roseville)
Lynn Weddle (Roseville)
Nathan Weddle (Roseville)
HEAT 2 - 10:25 AM
Ryan McKIllen (LaLanne)
Charles Martin (LaLanne)
Pat Ford (LaLanne)
Marty Courson (LaLanne)
Matthew Sullivan (LaLanne)
Walker Thompson (LaLanne)
Glenn Strid (LaLanne)
Katie Smith (LaLanne)
Alyssa Hershkowitz (LaLanne)
Jen Levine (LaLanne)
HEAT 3 - 10:50 AM
Ej Brooks (Roseville)
Justin Arnest (Roseville)
Krista Richardson (Roseville)
Andy MAssi (Roseville)
Connie Schmidt (Roseville)
Danene Tushar (Roseville)
Courtney Sargent (Roseville)
Dirk Ellene (Roseville)
Caleb Johnson (LaLanne)
HEAT 4 - 11:15 AM
Brianne Donahue (LaLanne)
A.J. Samadani (LaLanne)
Benji Shine (LaLanne)
Sam Ritchie (LaLanne)
Scott Mainini (LaLanne)
Natalie Bower (LaLanne)
Sarah Hopping (LaLanne)
T.J. Istvan (LaLanne)
Dallas Gotschall (LaLanne)
Andrew Brothwell (LaLanne)
HEAT 5 - 11:40 AM
Brandon Banks (Oakland)
Brian Carlson (Oakland)
Lydia Encinas (Oakland)
Gali Manwell (Oakland)
Tamara Holmes (Oakland)
Melanie Wade (Brethren)
Roxy Trujillo (Brethren)
Terry Poshoian (Brethren)
Nick Becerra (Brethren)
Nick Bonfiglio (Brethren)
HEAT 6 - 12:05 PM
Lauren Mancuso (North Marin)
Amy Thompson (North Marin)
Nicole Barnes (North Marin)
Matt Barnes (North Marin)
Adam Vollmer (North Marin)
Loryn Cabrera-Coronado (One World))
Anna Locke (One World)
Aaron Gutman (DCF)
Jeniffer Huie (DCF)
Al Vega (DCF)
HEAT 7 - 12:30 PM
Tuan Nguyen (San Mateo)
Amanda Tredger (UFA)
Candace Banks (UFA)
Ivan Alarcon (CSA)
Doug Buttner (CSA)
Jackie Perez (CSA)
Ashley Rincon (CSA)
Mary Roman (CSA)
Elisabeth Santos (CSA)
HEAT 8 - 12:55 PM
Larry Pastor (Silicon Valley)
Mary Ann Sharf (Inferno)
Dallas Walden (SSF)
Jessica Relei (Sweat Shop)
Katie Lindsey (Moxie)
Ryan Lippmann (E. Sac)
Jessica Santos (E. Sac)
REMINDER:
This is a two-part competitive event that gives everyone a chance to see measurable results over an 8 WEEK period... at the "PRELIMS" you'll complete the workout as fast as possible. Exactly 8-WEEKS later (Sat. Feb. 4th), we come back and battle it out awarding CASH PRIZES FOR FASTEST TIME AND MOST IMPROVED in each category. (BTW - at the FINALS you'll be ranked and placed in heats accordingly so, if you sandbag it at the PRELIMS you will look like an A$$). The Intermediate and advanced categories for both men and women give everyone the opportunity to participate.
PLEASE NOTE:
Parking is your responsibility. Hourly/metered street parking or day/rate parking is in the lot next door. Also, anyone registered after 11:00am on Friday Dec. 2nd will not recieve an event T-shirt until the Final on Feb 4th.
The 4:30 Sausage Crew…
Wednesday, December 07, 2011
Posted by A.J.
The 4:30 Sausage Crew. My teammates. My motivation. My inspiration.... Three, two, one, go! STFU and MTFU! The Honey Badger, Little Femur, Beast Mode, Stretch, Thumper, Big Sexy and a few other teammates with handles TBD. Lots of MOJO and MOXY with this crew. Every morning by 7am, there’s already at least five emails from the crew, talking about the WOD today, last night’s WOD, who crushed it, or who needed to take off their skirt and MTFU (Man The F’ Up)...
...By 12:00pm, maybe 35 emails have gone back and forth, making sure everyone got to chime in and get their shots in on one another. How can you not love this shi*?! It’s a family and community that keeps on giving! We all have different personalities and backgrounds, but when we step into the box, our purpose is focus and driven work. We show up every day, ready to put in work and ready to destrominate whatever WOD is on that damn board. This crew pushes one another to our limits. No excuses, no bullshit. From any of us. It’s a way of life. A conscious decision to take not the path of least resistance, but to instead take the hard road and make yourself better for the journey. The coaching staff, the athletes, the comradery, teamwork, motivation, and support we give each other every day is like no other community I have ever been a part of. - I’m out! A.J.(aka-Beast Mode)
CrossFit: The Magic is in the Movements
Posted by Chris
CrossFit: The Magic is in the Movements
Unlike the pec deck, leg extensions, curls, and lateral raises which you never see in the real world, the athletic field, or combat, functional movements are not the exclusive property of the gym. If the only place you do a particular movement is at the gym, it probably doesn’t have particularly potent transfer to the challenges of sport and life outside the gym. Functional movements are universal motor patterns that you find in your every day life...
...Putting the heavy dog food bag on the shelf over the washing machine is every bit the clean and jerk as doing the movement with a barbell. Proper muscle recruitment is like a symphony. Training in segmented fashion develops a segmented capacity. You must not try to develop your muscles separately but rather in the fashion in which they are designed to be used. Functional movements are common, universal motor recruitment patterns, the things you see and use all the time. Functional movements are efficient and effective. They are not single-joint movements but rather multi-joint movements. They are safe, develop very powerful and useful core strength, provide tremendous neuro-endocrine response, and are the best cardio and best rehab training you can do!
Knee Job!
Sunday, December 04, 2011
WODTOYS.COM
Toys for the mini lifters, CrossFitters and fitness fanatics! www.wodtoys.com
REGISTRATION CLOSING - MIDNIGHT SATURDAY, DECEMBER 3RD
SKILL OF THE WEEK: DOUBLE UNDERS
Holiday Wish List…
Wednesday, November 30, 2011
Garage Games Kickoff - Jan. 12th, 2012
Tuesday, November 29, 2011
Wendler’s 5/3/1… coming to LF in January 2012
Monday, November 28, 2011
Wendler's 5/3/1... coming to LF in January 2010 - "Jim Wendler's 5/3/1 powerlifting system is rapidly growing into one of the most popular powerlifting and strength building training routines on the planet..." READ MORE
CROSSFIT TOTAL… next Wednesday Dec 7th
Sunday, November 27, 2011
Before starting Wendler's 5/3/1 in January 2012, we all need to establish 1 RM's of several lifts including the Squat, Press, Deadlift and Bench. Every one of you are encouraged to attend class on Wednesday, Dec 7th to participate in a CrossFit Total. Show up to any class a few minutes early to warm-up. You'll be given approximately 65 minutes to find your 1 rep max on each lift - Back Squat (approx. 20 min.), Shoulder Press (approx. 15 min.) and then Deadlift (approx. 20 min.) and Bench (approx. 10 min.)
Yes, the gym is open tomorrow, Saturday (12/26) and Sunday (12/27). Get in there... and GET SOME!!! However, if you are still on Holiday and want to do something productive, see the "CrossFit Bodyweight Workout Resource" below. Recently, several LF students including; Scott, Nat, Ty and Molly handled "October Breeze" (see page 18), one of the most challenging and longest on the list...
GYM CLOSED - THURSDAY & FRIDAY
Thursday, November 24, 2011
HAPPY THANKSGIVING
GYM CLOSED - THURSDAY & FRIDAY
GYM OPEN - SATURDAY & SUNDAY
The barbells are next…
Wednesday, November 23, 2011
Please enjoy your first workout with the new Barbell Collars by Lock Jaw, you are now training in a much safer environment. Take note that they will be a bit stiff for a few months and you may need to use two hands (press the red tab down) when removing them from your bar. The barbells are next to be replaced!
Follow us on Twitter…
Tuesday, November 22, 2011
Training Staff…
Monday, November 21, 2011
GOT GOATS?
Sunday, November 20, 2011
The "GOAT" is a functional movement or CrossFit skill you suck at, hate... or both. This can include anything from double-unders, muscle-ups, running, handstands or mobility. The point is, we should all work much harder at things we suck at instead of always trying to improve and training what we're already good at...
If you're planning to compete in the CF OPEN this year, what would you least like to see in a workout? Spending time before or after class to improve these "GOATS", will make a HUGE difference in how fast you progress and your overall CrossFit performance. Take a moment and state your top 3 GOATS to the comments below!
Keeping a WOD LOG?
Saturday, November 19, 2011
ATTENTION ALL LALANNE FITNESS STUDENTS...
Keeping a WOD LOG (Workout of the Day LOG) is required. If you do not have a username/password login to the FORUM (http://www.lalannefitness.com/index.php/forums/), please comment below... See you in class!
GROUP ENERGY…
Friday, November 18, 2011
Posted by Chris
When I first got started with CrossFit several years ago, I would rarely workout with other people. It was a solitary, often boring experience, for years. As a trainer, it was many, many years of the same... approximately fifteen. That ended nearly 3.5 years ago when I opened the doors of LALANNE FITNESS powered by CrossFit. Now I operate a GROUP fitness training program...
It is very similar to what happens at a collegiate level strength and conditioning facility, where the entire team will train together. Have you ever played sports? Well, the collective ENERGY of our classes is what you will experience as part of a team. Everyday, I witness individuals empowering themselves and their peers through physical achievement and real accomplishment. This is what you will find if you are looking for a challenging and rewarding experience!
Workout of the Day
Power Clean (75%)
2 reps on the minute for 10 minutes.
-break
"Elizabeth"
21-15-9 rep for time:
Squat Clean 135/95
Ring Dip
CustomVehicleWraps.com
Thursday, November 17, 2011
Workout of the Day
20 Rep Back Squat
8 of 12
-break
For time:
Run 400m
21 Handstand Push-up
Run 400m
15 Handstand Push-up
Run 400m
9 Handstand Push-up
BE REAL…
Wednesday, November 16, 2011
Posted by Rob
BE REAL...
I love this place. It holds great memories, friends, and accomplishments. Long before I was a coach here I was a novice student, trying to learn the movements and techniques to help me progress to a fitter Rob (ah, the 3rd person reference). A good portion of my understanding of and respect for CrossFit came from the athletes who were doing the WODs with me daily. Watching them move well, scale appropriately, and complete WODs with intensity and integrity was critical in my own development...
Because I respect this place, and the people that come in every day to better themselves, I want express a message that I think is paramount as we grow and welcome new faces. My message is this – BE REAL. Be real with yourself and your training. It’s the only way you’ll improve past inevitable plateaus, and it’s crucial to the positive gym culture we aim to foster.
The WOD calls for push presses? Don’t load the bar at Rx and push jerk your way to self-impressed status. You can’t push press every rep without jerking? Then you, my friend, don’t move properly yet. Scale down and learn to do it correctly and with maximum efficiency. Don’t count 13 reps when the WOD says 15 (hey, no one’s really counting right?), don’t round 19 up to 20 and call it close enough, and don’t tell yourself that wherever you are in the rep count is good enough for now because so-and-so, who’s about the same level as me, is already out the door on their next round.
Similarly, if the intended time domain of the WOD is 15 minutes don’t scale to the point where you’re done in 6 just so you can proudly write your time on the board while everyone’s still working (suckers!). No one is impressed by your sandbagged performance, dude.
There’s a word for all that – cheating. And if you don’t care about cheating yourself, you should at least care about cheating a gym environment that thrives on integrity, commiseration in the daily challenge, and camaraderie in both our collective and individual accomplishments.
Molly kicks ass because she strips weight off the bar to learn things correctly, and repeated over time it makes her the shit. Ty and Natalie run circles around me because they don’t sandbag in the name of faster times. It’s no coincidence that Will’s skinny ass can snatch more than nearly everyone reading this post – he moves correctly and makes it a priority. If any of you had the pleasure of knowing Manza, you knew he always counted to 50 if the board said 50 (even when it was a movement he hated). Scott, Tony, Sarah, Aaron, Julian, Grant, Blake – all “pain in the ass” STRONG, and all some of the hardest, most honest workers you’ll ever meet.
That’s who made me better by being real. Their integrity pushed me beyond what I could ever accomplish alone. Pay it forward. Be real.
To shed some light on our programming…
Tuesday, November 15, 2011
I've decided to shed some light on our programming. Below is a shot of the whiteboard we use to lay it down every 30 days. There are numerous guidelines we are using this month to determine what is posted on the board each day including;
1. The LaLanne Warm-up - 2 rounds, 8 movements, 30 seconds each: Sampson Stretch, Lunge, Hollow, Push-up, Superman, Dead Hang, Overhead Squat, Dislocate.
2. Skill of the Week - Practiced for 10 minutes every day.
3. Strength Training - Total Body/Lower Body/Upper Body rotation (TB/LB/UB).
4. Reduced Volume: Sub 15 minute couplets and triplets.
5. M-WOD - Mobility drill to be practiced 5 -10 minutes before class begins.
Here' a bit more info about WHY WE DO WHAT WE DO!!!
Workout of the Day
Push Press
3-3-3-3-3
-break
For time:
Run 400 meters
20 Push Press 135/95
Run 400 meters
15 Push Press
Run 400 meters
10 Push Press
Run 400 meters
5 Push Press
Coming soon… Lock Jaw Barbell Collars
Monday, November 14, 2011
After 3 years of putting up with the poor performance of "Muscle Clamps", we're replacing our barbell collars with the best in the business... Lock Jaw Barbell Collars. They're sponsoring our upcoming DEATH BY BARBELL 8 WEEK CHALLENGE where you definitely don't want to worry about your bumper plates coming off!
Workout of the Day
20 Rep Back Squat #8 of 12
-break
21-15-9 rep rounds for time:
Front Squat 155/105
Box Jump 30/24
CrossFit Craze: The Garage Games
Saturday, November 12, 2011
The Garage Games is a successful CrossFit competition that started on the east coast in 2010-2011 and it's coming to California, starting here at LALANNE FITNESS on January 14th.... Stay tuned for more info!
Workout of the Day
Deadlift
5-5-5-5-5
-break
For time:
Run 800 meters
30 Deadlift 185/115
Run 800 meters
Lost & Found
Wednesday, November 09, 2011
RECOGNIZE ANY OF THESE ITEMS? CLAIM IT BY THE END OF THE WEEK OR SAY GOODBYE!
WOD requests anyone?
WOD requests anyone? What WOD would you like to see on the whiteboard soon??? Try to choose one you've done here before, from previous CrossFit Games competitions or one that has appeared on http://www.crossfit.com, http://www.crossfitfootball.com or http://www.sealfit.com archives... Or how about one of THE GIRLS? To get you all in the right frame of mind, I've picked one out for today's WOD.
Workout of the Day
Power Clean
5-5-5-5-5
-break
"Grace"
For time:
30 Clean and Jerk 135/95
10 FEET or NO REP…
Tuesday, November 08, 2011
Let's all give Thanks to Anthony... the Wall Ball lines are finally up! 10 FEET or NO REP. In celebration of this addition to the gym, I am issuing a "Karen" (For time: 150 Wall Ball Shots) Challenge at tomorrow's class.
My favorite Strength coach…
Monday, November 07, 2011
Mark Rippetoe is my favorite Strength coach. Here he is talking about cyclist Chris Ronan, then he goes off on a tangent about Cyclists which is pretty funny. I did a search and still don't know who he is talking about. Do you?
Workout of the Day
Front Squat
10-10-10-10-10
-break
Double Tabata:
Front Squat 95/65
Toes to bar
Annie in slow motion…
Sunday, November 06, 2011
Ugly Sweater Holiday Party…
Saturday, November 05, 2011
This is the latest and greatest fun event at our box... following the Death by Barbell 8 Week Challenge (see below for details) on Dec. 10th it's our Ugly Sweater Holiday Party @ 6pm: Come in your UGLIEST Holiday sweater for sh*ts and giggles and a prize will be given to the most HIDEOUS holiday sweater. So raid your mom’s closet and get ready to party. It will also be a potluck, Paleo or not, bring on the yummy! We will have a keg (why am I thinking Keg Stands for time). We will have fun adult games…. beer pong anyone? The sweater may come off during a few CrossFit "Call-Outs." Just be sure to come in a cab or bring a DD. We will also be playing a white elephant game where the gift limit will be $25-30. If you wish to participate be sure to bring a gift... IN CASE YOU MISSED ANY OF THAT:
SAT. DEC. 10TH:
10:00 AM
DEATH BY BARBELL
6:00 PM
UGLY SWEATERS
PALEO POTLUCK
BEER PONG
KEG HEADSTANDS
CROSSFIT CALL-OUTS
WHITE ELEPHANT GIFTS
Dave Newman coming to the box…
Friday, November 04, 2011
For those of you signed up for the JUMP ROPE CLINIC - you'll be happy to learn that Dave Newman, founder of Rx Jump Rope is coming to LaLanne Fitness. Here he is on technique - teaching us how to fix some common flaws
Workout of the Day
"Jeremy"
21-15-9 reps of:
Overhead Squat 95/65
-break
Three rounds on 3 minutes rest:
Run 400 meters
ONE WARM COAT DRIVE…
Thursday, November 03, 2011
Our anual “One Warm Coat Drive” has starting again. We'll be collecting new and used coats to donate to those in need from now until Thanksgiving. Last year we collected over 100 coats thanks to your donations. Please take the time this week to clean out your closet and help someone in need stay warm this winter. Ask your friends and relatives to do the same. You'll see the donation bin located at the entrance of the gym. Thank you all in advance for your consideration!
Workout of the Day
20 REP BACK SQUAT #4 of 12
-break
21-15-9 reps of:
Back Squat 135/95 (no rack)
Kettlebell Swing 1.5/1
Clean Complex…
Wednesday, November 02, 2011
Workout of the Day
Find your 1 RM Clean Complex
(1 Clean Complex = 1 Power Clean / 1 Hang Power Clean / 1 Hang Squat Clean)
-break
Five rounds for time:
5 Clean Complex 115/75
5 Muscle-Up
What is the DEATH BY BARBELL - 8 WEEK CHALLENGE?
Tuesday, November 01, 2011
What is the DEATH BY BARBELL - 8 WEEK CHALLENGE? This is a two-part competitive event that gives everyone a chance to see measurable results over an 8 WEEK period... at the "PRELIMS" you'll complete the workout as fast as possible. Exactly 8-WEEKS later, we come back and battle it out awarding CASH PRIZES FOR FASTEST TIME AND MOST IMPROVED in each category. (BTW - at the FINALS you'll be ranked and placed in heats accordingly so, if you sandbag it at the PRELIMS you will look like an A$$) Intermediate and advanced categories for both men and women give everyone the opportunity to participate!
Workout of the Day
Power Snatch
5-5-5-5-5
-break
10-1 Box Over
1-10 Power Snatch 95/65
INSIDE THE CULT OF CROSSFIT…
The RED ZONE is the key to getting RESULTS!
Monday, October 31, 2011
Lack of intensity is why most fitness programs lack results. Imagine being on the edge of a cliff. This is the RED ZONE, where you are fully engaged, this is where the RESULTS are! No magazine, No iPod, No ESPN! It takes practice and experience to find this "trail" on the edge of the cliff. Aside from increased muscle tone and decreased body fat, the benefits are tenfold. To be more specific... cardio-respiratory endurance, flexibility, strength, stamina, power, speed, co-ordination, agility, balance and accuracy. Sorry, I got a little side tracked there. The bottom line is, if you want to look like an athlete - you have to train like one... Bring it today!
Mike in the "RED ZONE" with Cindy!
Workout of the Day
20 REP BACK SQUAT #3 0f 12
-break
WOD #1
"Fran"
21-15-9 rep rounds for time:
Thrusters 95/65
Pull-ups
WOD #2
10 rounds for time:
10 Sumo Deadlift High Pull 75/55
10 Push Press
"Performance is directly correlated with intensity. Intensity is directly correlated with discomfort." - Greg Glassman
HOW TO MEASURE A JUMPROPE…
Friday, October 28, 2011
Workout of the Day
20 REP BACK SQUAT #2/12
-break
AMRAP 10 MINUTES:
10 Deadlift #135/95
10 Hang Power Clean
then,
10 MINUTE CINDY
5 Pull-up
10 Push-up
15 Squat
JUMP ROPE CLINIC
Thursday, October 27, 2011
Workout of the Day
Overhead Squat
Find your 15 Rep Max
-break
For time:
Run 400 meters
21 Overhead Squat 95/65
21 Box Jump 24/20
Run 400 meters
15 Overhead Squat
15 Box Jump
Run 400 meters
9 Overhead Squat
9 Box Jump
Workout of the Day
21-15-9 reps for time:
Push Jerk 165/115
Burpee
-break
Three rounds for time:
30 Push Press 95/65
Run 400 meters
Coaching challenges…
Tuesday, October 25, 2011
Workout of the Day
20 REP BACK SQUAT (1 of 12)
-break
"Team Stacey"
For time:
300 Air Squats (150 each)
4000m Row
300 Air Squats (150 each)
The 20 REP PROGRAM is BACK…
Monday, October 24, 2011
The 20 REP PROGRAM is BACK... Starting tomorrow, Tuesday, Oct. 25th we'll be getting under the bar 2 times a week for 6 weeks, that's 12 workouts total. To refresh your memory on how/why this program works: It's a simple linear progression. You'll be adding 5 lbs. to the bar on every 20 REP SQUAT day. At the end of 6 weeks (if you show-up to every workout) you'll have addded 60 lbs. to your 5 rep max. If you're on board this time around and committed to showing up, find a way to make it happen. So... if you happen to miss one of these classes, get to a gym and get under a bar if you are serious about making real progress over this 6 week period. You've seen it before but this clip of TONY's 20 REP BACK SQUAT PROGRAM (Workout #8 of 12) is always worth another look. If you remember, he started at 315 pounds and ended up with a 375 pound BACK SQUAT for 20 REPS. Wouldn't you like to add 60 pounds to your squat in 6 weeks?
Workout of the Day
Squat Clean
Find your 1 Rep MAx
-break
Five rounds for time:
7 Squat Cleans 155/105
14 Kettlebell Swings 1.5/1
America’s Cup Oracle Racing Team…
Saturday, October 22, 2011
Are you a regular in our morning classes? If so, then you may have noticed a bunch of big strong guys standing next to you over the past several weeks. These studs are members of the America's Cup Oracle Racing Team and they've jumped head first into our CrossFit program...
If you know anything about sailing, you'd understand why they have chosen to join our gym. Strength, endurance, coordination, balance, etc... are all physical skills they're developing at LaLanne Fitness and they've embraced the CrossFit method of training to help prep them for the rigors of sailing. Their Skipper - James Spithill (see below) has been one of the most consistent here and the other day he climbed up on the rings to see if a Muscle-Up was possible?
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