"The only 'BAD' exercise is the one you don’t do" so reads the signature line on Rich's WOD LOG. As a Lieutenant in the San Francisco Police Department RICH joined our community at LALANNE FITNESS looking to get back to the fitness level that would allow him to perform his job to the highest of his ability and he is well on his way...



The commitment to his fitness can be seen day in and day out at the gym, but RICH takes the time to continue making progress at home using his new home gym. Constantly varied, functional movements, performed at high intensity - is the CrossFit method. Rich is our "Student Athlete of the Week" and he's on a fast track to reaching his 2011 Fitness Goals. Keep it up RICH, your hard work and positive energy will continue to serve you well as you protect and serve the people of this great city! -Will

SAVE THE DATE! Exactly 2 weeks from today on Saturday, Feb. 26th, we will be moving LALANNE FITNESS - FOR TIME. There will not be any classes that day, as we will be moving to our new location at 414 Brannan Street. If you are up for lending a hand and being a part of this CRAZY workout, please comment on this post! All students are invited to come down and grab the kettlebells, medicine balls, barbells, plates, dumbbells, etc.. and help load all of our equipment onto a truck and then unload it at our new location as FAST and as “SAFELY” as possible. We can use all the help we can get. We will start the "MOVING WOD" at 10 AM. Also, if your office has any boxes laying around waiting to be recycled, please bring them into your next class so we can start packing!



BRIANNE - making the Kettlebell Swing look easy!

Last month Mike M. (seen below) decided to share his thoughts about our program. Here's what he had to say... "I've been a member at Lalanne Fitness for about 6 months. It's by far the best training method and environment I've ever used (and I've been long-term at Equinox, 24-hour fitness, etc... in the past). You will definitely work very very hard every time you train, but the coaches like Chris and Will always take lots of time to teach you every detail and skill to improve quickly. It's also a very welcoming group at the gym which makes newcomers feel comfortable. Anyway, I think highly enough of LF that I finally created a yelp account to post this."-Mike



Workout of the Day
Sotts Press
3-3-3-3-3
-break
Five rounds for time:
50m bear crawl
15 SDHP(85/65#)
15 box jump (24/20")

Have you checked out our FLICKR pics lately? Thanks to Academy of Art student - KELSEY, there will be plenty of photos uploaded every week... If you see her in class, be sure to say hi and let her know what you think of the pics. Watch for that camera at your next class, we'll be doing our best to capture a variety of classes throughout the week. Below is a great shot of Dan "The Man" on the rings!

Workout of the Day
20 REP BACK SQUAT #6
Climb the rope.
-break
Five rounds for time:
Row 250m meters
20 Push-Ups

Do you cringe when you see... HANDSTAND PUSH-UPS on the whiteboard? Well, you're not alone. Let's face it - this movement takes a ton of practice and a degree of upper body strength that can only be developed through training a series of progressions. Join us on Wed, Feb. 23rd @ 5:30 PM. We'll spend a full hour disecting the HANDSTAND PUSH-UP and all of these progressions and you'll learn exactly which drills are specifically for YOU, based on your current level of strength and fitness. This FREE SKILL CLINIC is open to all students and just one element of our comprehensive CrossFit program. This SKILL CLINIC will replace the regular CrossFit class at this time - RSVP (.(JavaScript must be enabled to view this email address)) if you would like to attend.



Workout of the Day
Find your 1 Rep Max Strict Press
-break
As many rounds as possible in 20 minutes of:
12 Kettlebell Swings 1.5/1pood
9 Toes through Rings
6 Burpees

LALANNE FITNESS has teamed up with Hands On Gourmet to bring you THE PALEO DIET COOKING CLASS - March 11th @ 7:30PM. HOG is a leading Bay Area company that specializes in private cooking parties and culinary team building. "Everything we do is rooted in our passion for fresh, authentic, soul-warming food and there is nothing more fun than cooking together"... says, Chef Stephen Gibbs, co-founder of Hands On Gourmet. His culinary career has included work at such acclaimed restaurants as Wolfgang Puck's Postrio, Roland Passot's La Folie, and Jeremiah Tower's Stars restaurant. Participants in this class will walk away with some powerful skills along with great recipes, shopping lists and direction on where to buy their Paleo Diet groceries. This class will begin with a brief Paleo Diet lecture followed by a hands on cooking class with professional chefs!



Workout of the Day
Squat Clean
3-3-3-3-3
-break
"Elizabeth"
21-15-9 rep rounds for time:
Squat Cleans 135/95#
Ring Dips