OK... let's say you're on vacation and there's no gym, no equipment and no space. Unable to leave the confines of your room and nothing but energy to expend. What can you do? As a CrossFitter, you'll go down the list of functional movements: Push-up, Dip, Sit-up, Squat, Pistol, Handstand Push-up, Jump, Lunge, etc... surely you can add a few more to this list. Now that you've got a few moves in mind, create a workout. I'm a big fan of the single modality workouts like; 400 meters walking lunges or 1,000 Air Squats. This will ensure muscular fatigue and increases in both strength and conditioning. Keep it simple and choose movements that allow you to hold the intensity. The rep count should produce a workout lasting anywhere from two-minutes to no more than thirty. So, yesterday I went off like a "SHOTGUN" For time: 50 Burpees...



Workout of the Day
Thruster
5,4,3,2,1
-break
"JACKHAMMER"
For time:
150 Thrusters 95/65#

De-conditioned, over-weight and just plain out-of-shape is how I would describe him when we first met. Suffering from a series of injuries had caused his level of fitness to decline, unlike his athletic wife and kids. In January of 2010, he was ready to reclaim his body and his life... and I was there to help. He entered our 12-WEEK FAT LOSS CHALLENGE, finishing in 2nd Place with some impressive stats: LOST= 9.4 % BODY FAT, 22 POUNDS, 4.5 INCHES...



Recently he participated in our Death by Barbell Challenge and took his shirt off for the first time during a workout at the Brickhouse. This moment (see above) was a high-point in his CrossFit journey that we started over 2 years ago. PAT is our "Student Athlete of the Week" and he continues to get stronger, faster and leaner. I'm very proud of PAT and his commitment to change! Any one else ready for change?

This year I've decided to get a jump on the FIGHT GONE BAD prep and follow the lead of our good friends down at CrossFit Los Angeles. Over the next 5 weeks every Friday's, Workout of the Day will feature a variation on the original, submitted by the following coaches; Zack (Fri. Aug. 19th), Nat (Fri. Aug. 27th), Scott (Sept. Aug. 3rd), Mike (Fri. Sept. 10rd) and Will (Fri. Sept. 17th)... If you have not REGISTERED YET, please take a few minutes to make your participation official.



Here's a great shot of Molly getting after it at last years FGB IV.

Workout of the Day
Power Snatch
3,3,3,3,3
-break
Five rounds for time:
10 Power Snatch 95/65#
10 Burpee-Box Jumps
10 Pull-ups
then,
200 meter walking lunges

The LALANNE FITNESS community is very excited about an upcoming event. The 2010 CrossFit / USA Weightlifting Open, to be held from Oct. 1-3 at the Cheyenne Mountain Resort in Colorado Springs. Our very own SARAH VERESS will be making the trip up north to participate in this inaugural event that will feature athletes competing in three disciplines: the Olympic-style snatch and clean & jerk as well as a third CrossFit event called the Triplet. The Triplet will be as many rounds as possible in 10 minutes of six squat cleans (55kg men / 30kg women), 12 pull-ups and 24 double unders Let's rally around SARAH over the next few months as she prepares for this awesome event!
Workout of the Day
Deadlift
5,4,3,2,1
-break
55 Bodyweight Deadlifts
3 Burpees on every minute.

Last Friday we had a few big DEADLIFTS... Most impressive of all was the one below. Unfortunately we couldn't get anymore plates on the bar so you'll notice a couple 53 LB. kettlebells hanging from the bar, making it a 515 pound lift (it was actually a double). LALANNE FITNESS adds another super strong, powerful athlete to the roster. Welcome to THE BRICKHOUSE BLAKE!



Workout of the Day
Push Press
5,5,5,5,5
-break
Five rounds for time:
10 Push Press 135/95#
10 Ring Push-ups

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Workout of the Day
Back Squat
5,5,5,5,5
-break
Complete as many rounds as possible in 20 minutes of:
185 pound Back squat, 7 reps
45 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
45 pound dumbbell Overhead walking lunge, 10 steps (left hand)