Once a week, we'll be meeting for an OUTDOOR WORKOUT on Thursday @ 12 NOON, starting July 22nd... We'll announce the location on Wednesday. Here's a video of some fun in the sun last year..."LUNCHTIME with PATRICK on the EMBARCADERO." Check the LaLanne Fitness "Upcoming Events" for our next outdoor WOD!



Workout of the Day
Complete 3 rounds for time of:
Back Squat bodyweight 20 reps
Run 800 meters

Workout of the Day
10 rounds of:
5 Handstand Push-Up
10 One-Legged Squats, alternating
Every 2 minutes.
-break
"Annie are you OK?"
21-15-9 rep rounds for time:
Row (Calories)Thrusters (#75)
Sumo Deadlift Hihg Pull (#75)
Burpee
Medicine Ball Clean (#20)
Wall Ball (#20)

Dave Werner of Level 4 CrossFit Seattle (2nd CrossFit Affiliate) has created an impressive following up north. Not only did he develope the Athletic Skill Levels, he also created this video (below) that does a fantastic job answering this common question... What is CrossFit?



Workout of the Day
Squat Clean
5,4,3,2,1
-break
As many rounds as possible in 20 minutes of:
5 Squat Cleans #135/95
10 Kettlebell Swings #1.5/1
15 Wall Balls #20/14

"Most of us have heard that 65% of American adults are overweight or obese, and a shocking 45% of our children and teens are as well - and it's getting worse everyday. With conflicting messages from the government, trade industries, and diet gurus surrounding us, we really don't know what to do, or who to believe. Tragically, nearly 400,000 of our friends, families and loved ones are dying each year simply because we are more confused about what's right to eat than any time in our history; and in ten years, four million more will be dead. Clearly, finding the perfect human diet is one of the most important quests of our time... and the time to do it is now." CJ Hunt, Executive Producer

Workout of the Day
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

NO CLASS MONDAY MORNING @ 7 or 9:30 AM... See you at 12, 1, 5:30 or 6:30 PM

Where were you celebrating the 4TH this year? Here's a shot of Pacific Beach, where I was lucky to have spent 3 years as a SAN DIEGO LIFEGUARD.

Workout of the Day
Front Squat
5, 5, 5, 5, 5
-break
10,9,8,7,6,5,4,3,2,1 rep rounds for time:
Front Squat #135/95
Shoulder to overhead anyhow
Run 200m

Molly walks in the other day and hands me a CD with 170 great shots of TEAM LALANNE at THE 2010 NORCAL SECTIONAL. This focused look on JULIAN'S FACE during the Thruster - KB Swing - Pull-Up WOD is just one of many intense moments RE-VISITED...



BIG THANKS to Chyna Cho's father for this fantastic SLIDESHOW.

Workout of the Day
20 Rep Back Squat #12 of 12
Deadlift
3, 2, 2, 1, 1, 1
-break
Death By Tabata
Alternating Double Tabata:
Deadlift #275/165
Burpee