http://www.lalannefitness.com/index.php/Main/index/ LaLanne Fitness workouts and News en lalannelife@yahoo.com Copyright 2008 2008-11-21T08:12:00-08:00 http://www.lalannefitness.com/index.php/Main/get_your_head_in_the_game/ http://www.lalannefitness.com/index.php/Main/get_your_head_in_the_game/#When:08:12:00Z Overcoming physical challenges can be a mental and physical battle. Often, the biggest obstacle we face on game day is ourselves. Pushing through sticking points requires an iron-will and a desire to do more and be better than yesterday. Taking time to 'visualize' your performance while creating a strategy can allow for better results. We've decided to explore this 'mental' side of training. LALANNE FITNESS will host a Sports Psychology Seminar, Saturday 22nd at 11:45PM. Workout of the Day Four rounds for time: Run 400 meters Row 500 meters "The superior man is modest in his speech, but exceeds in his actions." -Confucius 2008-11-21T08:12:00-08:00 http://www.lalannefitness.com/index.php/Main/your_waistline_is_your_lifeline/ http://www.lalannefitness.com/index.php/Main/your_waistline_is_your_lifeline/#When:08:00:00Z The image above is an unfortunate reality for many and a growing waistline is an American epidemic. There is no secret that waist size is linked to health in both men and women. Are you concerned about your waistline? Of course you are. At LALANNE FINTESS, there is a group of a students that have decided to do something about it. View the athlete (horse) profiles HERE to pick your winner of this 8-week challenge. The BIG MAN CHALLENGE is on! Workout of the Day "AB MADNESS" As many rounds of possible in 20 minutes of: 5 Knees to Elbows 10 GHD Sit-Ups 15 Ab-Mat Sit-Ups Run 400 meters "What ever the mind of man can conceive and believe, it can achieve." - Napolean Hill 2008-11-20T08:00:00-08:00 http://www.lalannefitness.com/index.php/Main/get_back_to_squats/ http://www.lalannefitness.com/index.php/Main/get_back_to_squats/#When:10:59:00Z There are several types of 'Squats' we included in our program, all of which have been highlighted in previous entries. The 'Back Squat' is by far the best exercise for improving 'absolute' strength. Not only does this movement improve lower body power, but it also helps strengthen the core and muscles in the back and shoulders. Here's a review of the squat variations we perform at LALANNE FITNESS... Air-Squat, Back Squat, Front Squat, Overhead Squat! The “slow lifts”—the squat, the press, the deadlift, and the bench press—form the basis of any effective program to improve strength. And strength is very important. It is the difference between a very successful varsity athlete and a bench warmer, an independent older person and a nursing home resident, a correctly chosen gym membership and a waste of money.-Mark Rippetoe Workout of the Day "BROOMSTICK MILE" For time: Run 400m 50 Back Squats 50 Front Squats 50 Overhead Squats Run 400m 50 Press 50 Push Press 50 Push Jerk Run 400m 50 Squat Clean Run 400m 50 Snatch "If you can imagine it, you can achieve it; if you can dream it, you can become it." -William Arthur Ward 2008-11-19T10:59:00-08:00 http://www.lalannefitness.com/index.php/Main/the_overhead_squat/ http://www.lalannefitness.com/index.php/Main/the_overhead_squat/#When:08:00:00Z The Overhead Squat is the ultimate functional exercise to test flexibility and strength. If you have never performed this lift, you should start out with a light weight. You can use an empty bar or a dowel. Here are the steps broken down: 1. The bar should start on the lifter's back just as in a back squat, use a squat rack if you have one. 2. Your hands should be in a snatch grip. To determine the appropriate grip width, stand with your arms out to the sides. The distance between the elbows is the same as the desired distance between the first/second fingers on each hand. 3. Jump the weight up. The weight should be jerked from the upper back to above the head. LOCK THE ELBOWS OUT! ! If you keep a slight bend then you will not be able to stabilize the weight, as the shoulders will begin to fatigue. 4. With the weight above the head pull the shoulder blades back and concentrate on flexing the lats. This will help stabilize the shoulders and keep the bar from moving too far forward during the squat. As you squat, the bar will want to travel forward so it is crucial to keep the chest up and the shoulder blades squeezed. 5. Keep the eyes straight ahead and slowly begin bending the knees. Remember to keep the weight on your heels. A good cue is to have the big toes up in your shoes. 6. If you become unstable and feel as though you may fall, throw the bar forward as you back way from the bar. Workout of the Day "NANCY" 5 Rounds for time: Run 400 meters 15 Overhead squats "Nothing we achieve in this world is achieved alone. It is always achieved with others teaching us along the way." -Lee J. Colan 2008-11-18T08:00:00-08:00 http://www.lalannefitness.com/index.php/Main/perfect_form_vs_faster_time/ http://www.lalannefitness.com/index.php/Main/perfect_form_vs_faster_time/#When:09:58:00Z At LALANNE FITNESS, we begin by learning several basic movements. Two of the most important are the "Air-Squat" and the "Push-Up". When performed correctly, they will build the foundation from which you progress to more complicated and more challenging exercises. If you can not execute PERFECT FORM on these two moves, you should not be concerned about how "fast" you are completing the "Workout of the Day." The same is true of every exercise we teach at LALANNE FITNESS. As we all know, mechanics are number one when it comes to CrossFit. Unfortunately, far too often, beginner and even some advanced students, sacrifice form, range of motion and dynamic posture, just to finish the WOD faster. This is unsafe and unacceptable. In fact, it may be a better idea for you to forget about the clock and seek the approval of your coach. This concept of FORM over TIME is so refreshing, don't be surprised if the next WOD is measured by how well you perform each repetition vs. how long it takes you to complete them! KIDS AT PLAY! Workout of the Day Five rounds for time of: 95 pound Hang Power Snatch, 15 reps Run 400 meters "All of the top achievers I know are life-long learners. Looking for new skills, insights, and ideas. If they're not learning, they're not growing... not moving toward excellence." -Dennis Waitley 2008-11-17T09:58:00-08:00 http://www.lalannefitness.com/index.php/Main/student_of_the_week/ http://www.lalannefitness.com/index.php/Main/student_of_the_week/#When:10:55:00Z The LALANNE FITNESS, "Student Athlete of the Week" is Brendhan. This man is on a mission. By far the most consistent student we have, he is now attending class two times a week and performing another 2-3 WOD's at home... impressive to say the least! His fantastic attitude, intensity, focus and enthusiasm makes everyone around him more productive. We are lucky to have a such a team player. Keep it up B! Workout of the Day "EVA" Five rounds for time of: Run 800 meters 30 kettlebell swings, 2 pood (75 lb) 30 pull-ups "It's lack of faith that makes people afraid of meeting challenges, and I believed in myself." -Mahummad Ali 2008-11-16T10:55:00-08:00 http://www.lalannefitness.com/index.php/Main/are_you_going_uphill_or_downhill/ http://www.lalannefitness.com/index.php/Main/are_you_going_uphill_or_downhill/#When:10:26:00Z Here's one of my favorite motivational pieces from uncle Jack's show. This message is for everyone! YES...including YOU! Workout of the Day "Fight Gone wicked Bad" Three rounds of: Jump Squats KB Swings Med.Ball Cleans Push-Ups Double-Unders In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep. "Choosing a goal and sticking to it changes everything." -Scott Reed LALANNE FITNESS 2008-11-15T10:26:00-08:00 http://www.lalannefitness.com/index.php/Main/stay_focused/ http://www.lalannefitness.com/index.php/Main/stay_focused/#When:11:00:00Z You've got 10 KB Swings to go in your 2nd round of HELEN. Hold ON! You can finish the set. Don't listen to the voices inside your head. DO NOT STOP! YOU can do this. Just stay focused and keep breathing. You have found the "REDZONE". This is where we are tested mentally and physically. Finding your limits, means looking for the edge. Percevere. Discover new capacity. Do MORE! We must be better than yesterday. Workout of the Day "Fight Gone Bad!" Three rounds of: 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) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. "A goal is a dream with a deadline." -Napoleon Hill 2008-11-14T11:00:00-08:00 http://www.lalannefitness.com/index.php/Main/the_glute_ham_developer_sit_up/ http://www.lalannefitness.com/index.php/Main/the_glute_ham_developer_sit_up/#When:10:45:00Z The GHD sit-up was once a gym staple. In the gym today only rarely will someone be found doing other than back extensions on the GHD. In no small measure the decline of the GHD or roman chair sit-up coincided with the advent of the crunch. The crunch came to fashion on warnings and claims in popular media of the traditional sit-up’s destructive impact on the back. It was argued that the GHD style sit-up’s primary movers were the hip flexors and not the abs and consequently this sit-up, and sit-ups like it, were actually not good abdominal exercises. It was further argued that recruiting the hip flexors to lift the torso was destructive to the lumbar spine. Once every couple of years we get lucky and find an exercise physiologist to repeat this message of poor ab recruitment and lower back destruction standing in front of the GHD apparatus. What we do is ask them to mount the GHD and perform a set of thirty sit-ups for us while rehashing the poor recruitment claim. The fun comes the following day when the report comes back from the exercise scientist that they are almost too sore to sit upright. Laughing, walking, standing, and moving are all excruciating. Where are they hit? The abs. -Glassman ........... Workout of the Day "TABATA SOMETHING ELSE" Tabata interval for reps: Pull-ups Push-ups Sit-ups Squats "My greatest satisfaction comes when my students find the success they never thought they could have." -Addie Rhodes Lee 2008-11-13T10:45:00-08:00 http://www.lalannefitness.com/index.php/Main/why_squat/ http://www.lalannefitness.com/index.php/Main/why_squat/#When:10:04:00Z "The squat is essential to your well-being. The squat can both greatly improve your athleticism and keep your hips, back, and knees sound and functioning in your senior years. Not only is the squat not detrimental to the knees it is remarkably rehabilitative of cranky, damaged, or delicate knees. In fact, if you do not squat, your knees are not healthy regardless of how free of pain or discomfort you are. This is equally true of the hips and back. The squat is no more an invention of a coach or trainer than is the hiccup or sneeze. It is a vital, natural, functional, component of your being. The squat, in the bottom position, is nature’s intended sitting posture (chairs are not part of your biological make-up), and the rise from the bottom to the stand is the biomechanically sound method by which we stand-up. There is nothing contrived or artificial about this movement. Most of the world’s inhabitants sit not on chairs but in a squat. Meals, ceremonies, conversation, gatherings, and defecation are all performed bereft of chairs or seats. Only in the industrialized world do we find the need for chairs, couches, benches, and stools. This comes at a loss of functionality that contributes immensely to decrepitude. Frequently, we encounter individuals whose doctor or chiropractor has told them not to squat. In nearly every instance this is pure ignorance on the part of the practitioner. When a doctor that doesn’t like the squat is asked, “by what method should your patient get off of the toilet?” they are at a loss for words. In a similarly misinformed manner we have heard trainers and health care providers suggest that the knee should not be bent past 90 degrees. It’s entertaining to ask proponents of this view to sit on the ground with their legs out in front of them and then to stand without bending the legs more than 90 degrees. It can’t be done without some grotesque bit of contrived movement. The truth is that getting up off of the floor involves a force on at least one knee that is substantially greater than the squat. Our presumption is that those who counsel against the squat are either just repeating nonsense they’ve heard in the media or at the gym, or in their clinical practice they’ve encountered people who’ve injured themselves squatting incorrectly. It is entirely possible to injure yourself squatting incorrectly, but it is also exceedingly easy to bring the squat to a level of safety matched by walking. In the accompanying article we explain how that is done. On the athletic front, the squat is the quintessential hip extension exercise, and hip extension is the foundation of all good human movement. Powerful, controlled hip extension is necessary and nearly sufficient for elite athleticism. “Necessary” in that without powerful, controlled hip extension you are not functioning anywhere near your potential. “Sufficient” in the sense that everyone we’ve met with the capacity to explosively open the hip could also run, jump, throw, and punch with impressive force. Secondarily, but no less important, the squat is among those exercises eliciting a potent neuroendocrine response. This benefit is ample reason for an exercise’s inclusion in your regimen." -Greg Glassman SQUAT clinic. How to Squat Here are some valuable cues to a sound squat: 1. Start with the feet about shoulder width apart and slightly toed out. 2. Keep your head up looking slightly above parallel. 3. Don’t look down at all; ground is in peripheral vision only. 4. Accentuate the normal arch of the lumbar curve and then pull the excess arch out with the abs. 5. Keep the midsection very tight. 6. Send your butt back and down. 7. Your knees track over the line of the foot. 8. Don’t let the knees roll inside the foot. 9. Keep as much pressure on the heels as possible. 10. Stay off of the balls of the feet. 11. Delay the knees forward travel as much as possible. 12. Lift your arms out and up as you descend. 13. Keep your torso elongated. 14. Send hands as far away from your butt as possible. 15. In profile, the ear does not move forward during the squat, it travels straight down. 16. Don’t let the squat just sink, but pull yourself down with your hip flexors. 17. Don’t let the lumbar curve surrender as you settle in to the bottom. 18. Stop when the fold of the hip is below the knee – break parallel with the thigh. 19. Squeeze glutes and hamstrings and rise without any leaning forward or shifting of balance. 20. Return on the exact same path as you descended. 21. Use every bit of musculature you can; there is no part of the body uninvolved. 22. On rising, without moving the feet, exert pressure to the outside of your feet as though you were trying to separate the ground. 23. At the top of the stroke stand as tall as you possibly can. Watch VIDEO Workout of the Day "KAREN" For time: 150 Wall Balls(#20) "The most important things are the hardest to say, because words diminish them." Stephen King 2008-11-12T10:04:00-08:00