The CrossFit Warm-Up has become an important aspect of our programming. Along the way we've discovered that this WARM-UP is very individual and each student has their own limitations, strengths and weaknesses. While focusing on QUALITY of MOVEMENT, this series of movements will depend largely on your current athletic level and it's our job to figure out "where you are" at each class.

"The essential features of our warm-up are that they include a stretch and major hip/leg extension, trunk/hip extension and flexion, and pushing and pulling movements. The combinations are limitless and might include more challenging movements like good mornings, hollow rocks, rope climb, or handstand push-ups in place of back extensions, sit-ups, pull-ups, and dips. The movements used will largely depend on your athletic development, but over time the more challenging movements can be included without being a whole workout."-CFJ

Here's 3 Levels of The CrossFit Warm-Up;

Beginner:
Air Squat
Back Extension
Knee Push-Up
Band Assisted Kipping

Level 1:
Overhead Squat
GHD Sit-Up
Ring Dip
Chest-to-Bar Pull-Up

Level 2:
Pistol
L-Sit
Handstand Push-Up
Rope Climb



Workout of the Day
Split Jerks
3-3-3-3-3
-break
As many rounds as possible in 20 minutes of:
5 Power Snatch 135/95#
10 Sandbag Get-Ups (5 each arm)
Run 400 meters

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... The CrossFit Jounal


Workout of the Day
Power Clean
3-3-3-3-3
-break
Death by Tabata
Deadlift 225/135#
Burpees
Alternating double tabata. Score is total reps.

Are you ready to make some real changes in the new year? Give me 12-WEEKS IN 2011 and I'll do my best to help you GET RESULTS. Last year Doug took me seriously and lost 42 POUNDS and 9 INCHES (see VIDEO & PHOTOS below). In addition to showing up for CrossFit classes 2-3 times per week and following The Paleo Diet, Doug took up running and never looked back. Earlier this year he finished the Alcatraz Triathlon.


Take the leap and jump on board the 12-WEEK FAT LOSS CHALLENGE - 2011. The entry fee of $100 includes the 1st and 2nd hydrostatic measurements. Participants are encouraged to attend CrossFit classes at least 2x/week and follow The Paleo Diet. Keeping a workout and nutrition log on our website is highly recommended, nutritional guidance and support will be provided via this forum. Prizes will be awarded to 1st place male and female finisher. The 1st measurements (Prelims) will be taken on Saturday afternoon (immediately following The Paleo Diet Seminar with Loren Cordain) or Sunday morning. The 2nd measurement (Finals) will be taken on Saturday or Sunday, April 2nd or 3rd. Hydrostatic body fat tests, will be done every 15 minutes - by appointment only. See the sign-up sheet at gym or RSVP .(JavaScript must be enabled to view this email address) if you want to make it happen. All participants must attend the 12-WEEK FAT LOSS CHALLENGE - kick-off seminar on Monday, January 10th @ 7:30 PM.

Workout of the Day
Pistols
10-10-10-10-10 (5 each leg)
Barbell Step-Ups
10-10-10-10-10 (5 each leg)
-break
As many rounds as possible in 20 minutes of:
5 1-Arm DB Thrusters Rt, 50/35#
5 1-Arm DB Thrusters Lt, 50/35#
7 Push-Ups
9 Box Jumps 24/20"

Workout of the Day
Press
5-5-5-5-5
Ring Dips
3 Sets for max reps
-break
Seven rounds for time:
Run 200 meters
7 DB Snatch Right Arm, 70/35#
7 DB Snatch Left Arm Arm, 70/35#
7 Pull-Ups

Like most of you - JIM had trouble doing pull-ups when he first started CrossFit. Last week he did 30 BUTTERFLY PULL-UPS in a row. GOT BUTTERFLY PULL-UPS? On Monday, December 13th @ 5:30 PM, join our BUTTERFLY KIPPING PULL-UP CLINIC. We'll be working a series of basic pull-up progressions, from band assisted to BUTTERFLY. If you would like to attend please RSVP (YES) .(JavaScript must be enabled to view this email address)



Workout of the Day
Muscle-Up Drills
-break
Deadlift
5-5-5
Four rounds for time:
Row 500 meters
20 1-Arm Kettlebell Power Clean & Push Press (10 each arm) 2/1.5#
10 GHD Sit-Ups or 25 Abmat Sit-Ups

This is our 3rd year in a row competing in the Fight For Air Climb event. Next to "Fight Gone Bad", this is the other major fundraiser we are really excited about. Each year LaLanne Fitness provides stair climb training to all climbers. Below is a shot of me leading the warm-ups in 2009. Join us as we battle local CrossFit gyms for the team title. The registration process is simple, SIGN-UP TODAY.



Workout of the Day
Box Squat
5-5-5-5-5
-break
Eight rounds for time:
3 Hang Power Cleans 155/105#
6 Jump Touches, 24" Above Max Reach
Sprint 150 meters