Strength and conditioning should be challenging and safe. You should also have a good time! Many of the drills we perform is class are considered unorthodox. We make an effort to include physical challenges that help you become more capable outside the gym. Jon and Marcus (seen above) work together in our "Buddy Carry" drill, which may be a real life situation. Could you RESCUE someone in an EMERGENCY? The next time you want to add a little excitement to your warm-up, try running 400 meters with someone on your back!

Workout of the Day
As many rounds as possible in 20 minutes:
12 Thrusters #65
10 Pull-Ups

"Difficulties strengthen the mind, as well as labor does the body." - Seneca

LaLanne Fitness Powered by CrossFit from LaLanne Fitness on Vimeo.

My new favorite website: Modern Forager

Workout of the Day
Front Squat
5 x 5

"DIRTY THIRTY"
For time:
30 Double Unders
30 KB Swings 1pood
30 Jump Squat
30 Ab-Mat Sit-Up
30 Push-Ups
30 Wall Balls #20

“Genius is one percent inspiration and ninety-nine percent perspiration.” -Thomas Alva Edison

As a leader in physical culture it is my mission to provide concrete evidence supporting our program at LALANNE FITNESS. My entire career as a fitness professional can be thought of as one big RESEARCH project. Therefore, this post serves as the announcement of results and progress of an 8 month STUDY on implementation and practice of CrossFit at 590 Howard Street. To date more than 200 individuals have safely and successfully demonstrated improvements in performance and health measures. We have observed more physical fitness and power OUTPUT in each individual when participating in group training vs. isolation. Individual productivity has proven to be much higher in a group setting, when compared to a solitary experience. The group dynamic has a direct impact on the intensity... thus the results. Reports of increased work capacity across broad time and modal domains has been overwhelming. Improvements in endurance, strength and posture, as welI, decreased body fat is typical! If you've never had the opportunity to experience a group CrossFit workout, try a class...on us! The class size is controlled, on average 8 students. We've conducted over 1,000 small GROUP classes at the "Brickhouse"... so far! If you would like to follow along as we progress, visit our forum or join us by tracking your own progress on paper!



Here's a shot at one of our more popular classes!

Workout of the Day
For time:
21 DB Snatch Rt 35#
21 DB Snatch Lt
42 Pull-Ups

18 DB Snatch Rt
18 DB Snatch Lt
30 Pull-Ups

9 DB Snatch Rt
9 DB Snatch Lt
18 Pull-Ups

"You are what you eat, drink, think say and do!" -Paul Bragg

High on the list of many athletes at LALANNE FITNESS is the ability to crank out Pull-Ups without breaking a sweat. There are many variations, including, dead-hang, weighted, kipping, butterfly and L pull-ups. As a coach, I challenge my athletes by teaching, then training and practicing all of these from day to day, week to week and month to month. A beginner may need to perform band-assisted dead-hangs and drill the basics of kipping through a full range of motion, while an advanced student may be on their way to a max. rep. set of butterfly pull-ups. Everyone starts at a different level of fitness and skill, however, when it comes to pull-ups we must all get our CHIN OVER the BAR, one way or another!



A great photo by Mark, recent graduate of the LALANNE FITNESS "Ritz Camera" course!

Workout of the Day
"Deadlifting Daniel"
50 Pull-Ups
400m Run
21 Deadlift #225
800m Run
21 Deadlift
400m Run
50 Pull-Up

"A day will never be anymore than what you make of it. Practice being a "doer"! -- Josh S. Hinds

The quest for optimum performance in the CrossFit community is never ending. Major progress has been made in the advancement of both performance and health through the recognition and implementation of a nutrition and lifestyle practice known as Intermittent Fasting. A group of LALANNE FITNESS students and coaches will be sharing their IF experiences HERE. If you would like to join us or learn more about IF, I have provided some resources below.
-Miracles of Fasting, Paul Bragg
-Intermittent Fasting, Robb Wolf
-The IF Life, Mike O'Donnell
-Fast-5, Bert W. Herring
-Wiki, Intermittent Fasting



Dynamic posture is the ability to maintain body control and mechanics while performing a movement through a full range of motion. John, Isaac and Scott (above) demonstrate the push-up with good mechanics, maintaining a rigid body through a full range of motion. All of the movements we perform at LALANNE FITNESS require a degree of mid-line stabilization, which increases core strength and functionality.

Workout of the Day
"BETTY"
Five rounds for time:
12 Push Press #135
20 Box Jump 24"

"Goals allow you to control the direction of change in your favor." -Brian Tracy

On a recent 2 DAY trip to southern california, I was faced with the creative task of programming 2 WOD's for myself, my wife, my sister and her husband. Upon checking in to the hotel, we happened to pass by the "fitness center" and noticed it had been appointed with brand new treadmills, stationary bikes, ellipticals and resistance training machines. A mini-24 hour fitness. However, all of these "flashy machines" were of no use to me, I was after functional movement. Our CrossFit workout would include either body-weight (gymnastics) or free-weight (weightlifting) exercises only. We were lucky! In addition to the machines, there was a rack of dumbbells up to 50 lbs. The next morning, all four of us began with a functional warm-up which consisted of Squats, Pistols, Push-Ups and Handstand Holds for ten minutes. After a short dynamic stretch, we were split into teams of two. Dumbbell Hang Squat Cleans and Burpees were demonstrated and practiced briefly. Each team was to complete three rounds of these two movements for time: 40 DB Hang Squat Cleans, 40 Burpees, 30 DB Hang Squat Cleans, 30 Burpees, 20 DB Hang Squat Cleans, 20 Burpees. Alternating 5 reps each through the entire workout. This WOD was short and sweet and lasted only 15 minutes. Check out what happened on DAY 2. All you need is a bit of creativity to make it happen ON THE ROAD. There is no shortage of TRAVEL WORKOUT ideas here!


Next time you are faced with this, become a leader of functional movements!

Workout of the Day
For time:
200 Kettlebell Swings
200 Walking Lunges
150 Kettlebell Swings
150 Walking Lunges
100 Kettlebell Swings
100 Walking Lunges
2-person team, alternate sets of 20, 15, 10

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

The LALANNE FITNESS "Student Athlete of the Week" is Bong. He has been a major presence at the "Brickhouse" since our first month of classes. This guy has a real passion for CrossFit and is always looking to improve on his previous performance. Bong is very friendly and makes everyone feel at home from day one. We are lucky to have such a positive individual walking into the gym each week. We thank you for all of your effort and enthusiasm in the community!


Bong "pulling his own weight"... plus a few extra!

Workout of the Day
"ELIZABETH"
21-15-9 reps for time:
135 lb clean
Ring dips

"Live your life and forget your age." -Norman Vincent Peale