"If you’re like most of us, you were taught the importance of warm-up exercises back in grade school, and you’ve likely continued with pretty much the same routine ever since. Science, however, has moved on. Researchers now believe that some of the more entrenched elements of many athletes’ warm-up regimens are not only a waste of time but actually bad for you. The old presumption that holding a stretch for 20 to 30 seconds — known as static stretching — primes muscles for a workout is dead wrong." -READ ARTICLE

Workout of the Day
"narF"
9-15-21
Pull-Ups
Thrusters

"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack in will." -Vince Lombardi

Have you ever wondered “What is proper running form?” or “Am I doing this right?” while getting some in a CrossFit workout or just out on leisure run? If you watch track and field runners, you might become even more confused. Some runners are smooth like gazelles; some are awkward like fish out of water. Some have powerful knee drives while others have none and shuffle their feet. So why is there so much variance in running technique and form? Because every person has their own running style depending on their individual physical differences...Read more about FORM for RUNNERS, from HEAD to TOE



Workout of the Day
"DIANE"
21-15-9 reps for time:
225 lb deadlift
Handstand push-ups

"One reason so few of us achieve what we truly want is that we never direct our focus; we never concentrate our power. Most people dabble their way through life, never deciding to master anything in particular." -Anthony Robbins

In commercial gyms everywhere, warming up constitutes little more than spending fifteen or twenty minutes on a bike, treadmill, or stair climber. While better than nothing, this approach to warming up is largely a waste of time in that it will not improve flexibility, does not involve the whole body or major functional movements, misses an ideal opportunity for reinforcing and practicing some critical exercises, and poorly prepares an athlete for rigorous athletic training...A BETTER WARM-UP

Workout of the Day
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

"It is better to offer no excuse than a bad one." -George Washington

The rowing stroke consists of four phases: the catch, the drive, the finish, and the recovery. Your body position in each phase is outlined below.

The Catch
Extend arms straight toward the flywheel.
Keep wrists flat.
Lean your upper body slightly forward with back straight but not stiff.
Slide forward on the seat until your shins are vertical (or as close to this as your flexibility will allow).

The Drive
Begin the drive by pressing down your legs.
Keep your arms straight and hold your back firm to transfer your leg power up to the handle.
Gradually bend your arms and swing back with your upper body, prying against the legs until you reach a slight backward lean at the finish.

The Finish
Pull handle all the way into your abdomen.
Straighten your legs.
Lean your upper body back slightly.

The Recovery
Extend your arms toward the flywheel.
Lean your upper body forward at the hips to follow the arms.
Gradually bend legs to slide forward on the seat.

The Catch
Draw your body forward until the shins are vertical.
Upper body should be leaning forward at the hips.
Arms should be fully extended.
You are ready to take the next stroke.

Watch TECHNIQUE VIDEO

Workout of the Day
For time:
Row 1,500 meters
50 Burpees
Row 1,000 meters
35 Burpees
Row 500 meters
20 Burpees

"The person who sends out positive thoughts activates the world around him positively and draws back to himself positive results."-Norman Vincent Peale

John is our "Student Athlete of the Week". He is a model student here and there is no secret to why he is making such amazing progress at LALANNE FITNESS. He is very consistent, keeps a meticulous food log and has a fantastic attitude. John is most supportive of the community and makes each class more enjoyable for everyone.




ps...John, please post a comment here, sharing your experience since joining the LALANNE FITNESS team. Thanks...We love you JOHN!

Workout of the Day
"ANNIE"
50-40-30-20-10 reps for time:
Double-unders
Sit-ups

"In a moment of decision the best thing you can do is the right thing. The worst thing you can do is nothing." -Theodore Roosevelt

The newest member of the LALANNE FITNESS team is Jenny. She was recently certified as a Level 1-CrossFit Trainer and we are proud to have helped her along the way. Many of you may know Jenny from the impressive performances in class. Starting today you will have the chance to learn from her as she brings a ton of energy and enthusiasm for CrossFit. Welcome aboard Jenny, we are excited to have you on the team!

Workout of the Day
"GRACE"
For time:
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed.

"Coming together is a beginning. Keeping together is progress. Working together is success." -Henry Ford

This past monday was the 150th day since opening our doors at 590 Howard Street. We've also enrolled our 150th student! We continue to be recognized as the fastest growing CrossFit affiliate, worldwide! I am sharing this milestone, because it would not have been possible without the support and collectivity of such amazing people. The 'student wall' will soon run out of space (seen above), coincidentally at which point we will have to cap the enrollment, ensuring that the product we're known for remains. So...if you know of anyone that is interested in joining the community, they must act fast. Our rapid growth has been a combination of quality programming, an incredible training experience and all 150 of YOU. The LALANNE FITNESS family welcomes any one that is ready for a challenge. A challenge of mental and physical fortitude, for those willing and able to become more physically fit than ever before.

Workout of the Day
"THE CHIEF"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles. Your score is max rounds completed for each of the 5 cycles. Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities.

"Do not wait for extraordinary circumstances to do good action; try to use ordinary situations."-Jean Paul Richter

CrossFit workouts are composed of three distinct modalities: metabolic conditioning (“M”), gymnastics (“G”), and weightlifting (“W”). The metabolic conditioning is monostructural activities commonly referred to as “cardio,” the purpose of which is primarily to improve cardiorespiratory capacity and stamina. The gymnastics modality comprises body weight exercises/elements or calisthenics and its primary purpose is to improve body control by improving neurological components like coordination, balance, agility, and accuracy, and to improve functional upper body capacity and trunk strength. The weightlifting modality comprises the most important weight training basics, Olympic lifts and powerlifting, where the aim is primarily to increase strength, power, and hip/leg capacity. For metabolic conditioning the exercises are run, bike, row, and jump rope. The gymnastics modality includes air squats, pull-ups, push-ups, dips, handstand push-ups, rope climb, muscle-ups, presses to handstand, back/hip extensions, sit-ups, and jumps (vertical, box, broad, etc.). The weightlifting modality includes deadlifts, cleans, presses, the snatch, the clean and jerk, medicine ball drills and throws, and kettlebell swings. The elements, or exercises, chosen for each modality were selected for their functionality, neuroendocrine response, and overall capacity to dramatically and broadly impact the human body...READ ARTICLE


The magic is in the movement, the science is in the explanation...
the fun is in the community!.

Workout of the Day
As many rounds as possible:
15 Sumo-Deadlift High-Pull
10 Ring Dips
100 meter Farmers Walk
15 Push Press

"Try to realize it's all within yourself no one else can make you change, and to see you're only very small and life flows on within you and without you."
-George Harrison

Recovery time.

Our fitness program is very well-rounded! In addition to the short, high-intensity workouts we perform, integration of relaxation, flexibility and stress reducing practices can be expected in the gym. We also consider these a personal responsibility outside the gym. Try closing your eyes and breathe deep for 60 seconds at least once every day. We use this( above) simple meditation/relaxation exercise to improve recovery time following the WOD, allowing you to continue the day feeling peaceful and more productive!

Workout of the Day
For time, 21-18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps
95 pound Barbell thruster
Pull-ups
Knees to elbows

"Your attitude, not your aptitude, will determine your altitude." -Zig Ziglar

Starting blocks!

Distillation of every workout to a single value turns PT into sport. Relative and absolute measures readily convert to “points”, and “men will die for points”. Colonel Jeff Cooper observed in “Principles of Personal Defense” that, “fear of sporting failure is usually greater than the fear of death.” We routinely watch warriors push themselves harder for a “win” or “placing” than any coach would ever consider wise or prudent to push the athlete. Our scoreboards (whiteboards) inspire each round of competitors to ask, “What are we doing today?” “Who did what?” and then internally, “What do I have to do to take it?” -Greg Glassman

Workout of the Day
For time:
Run 400 meters
75 Wall Balls(#20)
Run 400 meters
50 Wall Balls
Run 400 meters
35 Wall Balls

"In everything we do, our own thoughts can help us succeed, or they can help us fail. Maintain a positive attitude." -Catherine Pulsifer

Saturday's three hour Olympic Style Weightlifting seminar was great! We covered the the Snatch, Cleans, Pulls, Jerks and many other assistance exercises. Jim Schmitz is a walking encyclopedia on the sport of Weightlifting. He shared his stories from years of coaching elite level athlete's, offering tons of interesting information about the history of fitness and physical culture. We enjoyed every minute of it (as you can see below). Thank you Jim, from all of us at LALANNE FITNESS, we look forward to having you back!


Jim describes the benefits of 'Weightlifting'!

Workout of the Day
"HELEN"
Three rounds for time:
Run 400 meters
21 kettlebell swings, 1.5 pood (55 lb)
12 pull-ups

"Nothing feels as good as a nice snatch." -Jim Schmitz

Congrats Richard, you have earned the "Student Athlete of the Week" award.

As an avid boxer, Richard has come to LALANNE FITNESS with a ton of boxing experience. He is a natural athlete with an impressive amount of fitness; coordination, speed, power, agility, etc. He is tireless and has more energy than students half his age!

Keep up the hard work, the consistency will pay-off, I promise.


Did I say Richard is very strong?

Workout of the Day
Four rounds for time:
Run 400 m
25 Sit-Ups
Row 500 m
25 Back Ext.

"It's not so much knowing when to speak, when to pause." -Jack Benny

The design and crafting of workouts is CrossFit’s primary concern. Factors like impact, motivation, perception, recovery, and timing combine with decades of experience seasoned by luck and intuition to create our daily fare, the “Workout of the Day”...Read ARTICLE


Bryan, meets HELEN.

Workout of the Day
Three rounds for time
Run 400 meters
21 Thrusters (#45)
21 Sit-Ups

"If you resist change, you will face challenges on a daily basis. If you consciously refocus your attitude to see the benefits of change, your outlook becomes positive and life becomes easier." -Catherine Pulsifer

Do you like INTENSITY in your WORKOUT? Intensity is relative to every individual. We work as hard as possible to get into the RED-ZONE. If you are willing to work hard enough, on a consistent basis, the results are ten-fold. This means more FITNESS, allowing you to be better at sports, recreations and physical hobbies. You just become STRONGER. Getting more out of LIFE!


Pooja, has surprised us all with her AMAZING intensity!

Workout of the Day"
"MARY"
Complete as many rounds as you
can in 20 minutes:
5 handstand push-ups
10 one-leg squats (5 ea)
15 pull-ups

"You have to put in many, many, many tiny efforts that nobody sees or appreciates before you achieve anything worthwhile." -Brian Tracy

Progressing toward 'Elite Fitness' is the outcome of learning new skills, finding your limits and challenging yourself! At LALANNE FITNESS, we have set standards for performance. We provide attainable goals, for a variety of SKILL LEVELS and each student is encouraged to do what ever they are capable of, reaching higher everyday! Remember...We are only as good as our last performance!


If YOU are not getting stronger, YOU are getting weaker.

Workout of the Day
Seven rounds for time:
Run 200 meters
25 Push-ups
25 Squats

"The best way out is always through." -Robert Frost