Workout of the Day
“12 Days of Christmas”
1. 200 m run
2. KB Turkish get-ups (1.5/1pd)
3. Bear Complex (115#/75#)
4. HSPU
5. Lateral jump burpees over the barbell
6. C2B pull ups
7. KB swings (1.5/1pd)
8. SDLHP (115#/75#)
9. Box Jumps (24”/20”)
10. DU
11. CF push ups
12. Squat Snatch (115#/75#)

Last week I got an email from CrossFit Courage, "Dear Bay Area CrossFitters,...From January 1-31 I will travel the Bay Area visiting as many CrossFit affiliates as I can, meeting and interviewing coaches and athletes, getting in workouts, putting together a little video, and writing all about the journey on my site/blog. I can either train with a class, with the coaches, or by myself. The goal with this is to showcase each affiliate..." COURAGE decided to DROP-IN first and check us out. See what he thought below:



Workout of the Day
Deadlift
3-3-3-3-3
-break
Three rounds for time:
30 Deadlift 135/95#
30 Toes to Bar

Workout of the Day
Find your 1 rep max Thruster
-break
As many rounds as possible in 10 minutes of:
7 Thrusters 135/95#
12 Kettlebell Swings 1.5/1#
7 Pull-ups

Workout of the Day
Find your Max Handstand hold.
Weighted Push-ups
5-5-5-5-5
-break
Three rounds for time:
Run 200 meters
100 Double Unders
50 Air Squats

The entire LALANNE FITNESS family has a lot to look forward to in 2011. In addition to re-locating into a much larger facility with more space and equipment, we'll be adding coaches and expanding our class schedule from 40 to 50 per week. In a recent survey (see results below) students were asked to choose which classes they are most likely to attend in the new year. Due to the demand, we'll be adding more CrossFit classes, as well as Mobility, Weight Lifting and a few others. TEAM LALANNE will be training to dominate in more competitions including; local CrossFit throw-downs, Strong-Man, Olympic Style, Power Lifting and Endurance events. All of which will literally make our program the biggest - baddest CrossFit gym in San Francisco. We are very excited about the new year!



Workout of the Day
Power Clean
5-4-3-2-1
-break
2009 NorCal Qualifier - WOD #2
As many reps as possible in 10 minutes:
Power Clean 185#/115#
Muscle Ups
* Accumulate AMRAP in 10 minutes of both the power clean & MU. Athlete must have a minimum of 10x reps of each exercise in 10 minutes or DNF

RICKY is one of the very first members of LALANNE FITNESS and he's been a fixture at the morning classes for a few years now. This former "Student Athlete of the Week" is a great student with a fantastic attitude. He's just as successful in business and was recently featured in the San Francisco Chronicle for his presence on eBay as a leading vintage clothing dealer. Check-out the article below. Congrats RICKY - We look forward to seeing you more often after the busy holiday season!




Workout of the Day
Front squat
5,5,5,5,5
-break
Three rounds for time:
8 1-Arm DB Snatch 50/30#
14 Lateral jumps over paralette
21 Knees to Elbow
Hold dumbbell overhead for the time it took to complete the first round.