Overcoming physical challenges can be a mental and physical battle. Often, the biggest obstacle we face on game day is ourselves. Pushing through sticking points requires an iron-will and a desire to do more and be better than yesterday. Taking time to 'visualize' your performance while creating a strategy can allow for better results. We've decided to explore this 'mental' side of training. LALANNE FITNESS will host a Sports Psychology Seminar, Saturday 22nd at 11:45PM.

Workout of the Day
Four rounds for time:
Run 400 meters
Row 500 meters

"The superior man is modest in his speech, but exceeds in his actions." -Confucius

The image above is an unfortunate reality for many and a growing waistline is an American epidemic. There is no secret that waist size is linked to health in both men and women. Are you concerned about your waistline? Of course you are. At LALANNE FINTESS, there is a group of a students that have decided to do something about it. View the athlete (horse) profiles HERE to pick your winner of this 8-week challenge. The BIG MAN CHALLENGE is on!

Workout of the Day
"AB MADNESS"
As many rounds of possible in 20 minutes of:
5 Knees to Elbows
10 GHD Sit-Ups
15 Ab-Mat Sit-Ups
Run 400 meters

"What ever the mind of man can conceive and believe, it can achieve." - Napolean Hill

There are several types of 'Squats' we included in our program, all of which have been highlighted in previous entries. The 'Back Squat' is by far the best exercise for improving 'absolute' strength. Not only does this movement improve lower body power, but it also helps strengthen the core and muscles in the back and shoulders. Here's a review of the squat variations we perform at LALANNE FITNESS...
Air-Squat, Back Squat, Front Squat, Overhead Squat!

The “slow lifts”—the squat, the press, the deadlift, and the bench press—form the basis of any effective program to improve strength. And strength is very important. It is the difference between a very successful varsity athlete and a bench warmer, an independent older person and a nursing home resident, a correctly chosen gym membership and a waste of money.-Mark Rippetoe

Workout of the Day
"BROOMSTICK MILE"
For time:
Run 400m
50 Back Squats
50 Front Squats
50 Overhead Squats
Run 400m
50 Press
50 Push Press
50 Push Jerk
Run 400m
50 Squat Clean
Run 400m
50 Snatch

"If you can imagine it, you can achieve it; if you can dream it, you can become it." -William Arthur Ward

The Overhead Squat is the ultimate functional exercise to test flexibility and strength. If you have never performed this lift, you should start out with a light weight. You can use an empty bar or a dowel.

Here are the steps broken down:
1. The bar should start on the lifter's back just as in a back squat, use a squat rack if you have one.
2. Your hands should be in a snatch grip. To determine the appropriate grip width, stand with your arms out to the sides. The distance between the elbows is the same as the desired distance between the first/second fingers on each hand.
3. Jump the weight up. The weight should be jerked from the upper back to above the head. LOCK THE ELBOWS OUT! ! If you keep a slight bend then you will not be able to stabilize the weight, as the shoulders will begin to fatigue.
4. With the weight above the head pull the shoulder blades back and concentrate on flexing the lats. This will help stabilize the shoulders and keep the bar from moving too far forward during the squat. As you squat, the bar will want to travel forward so it is crucial to keep the chest up and the shoulder blades squeezed.
5. Keep the eyes straight ahead and slowly begin bending the knees. Remember to keep the weight on your heels. A good cue is to have the big toes up in your shoes.
6. If you become unstable and feel as though you may fall, throw the bar forward as you back way from the bar.

Workout of the Day
"NANCY"
5 Rounds for time:
Run 400 meters
15 Overhead squats

"Nothing we achieve in this world is achieved alone. It is always achieved with others teaching us along the way." -Lee J. Colan

At LALANNE FITNESS, we begin by learning several basic movements. Two of the most important are the "Air-Squat" and the "Push-Up". When performed correctly, they will build the foundation from which you progress to more complicated and more challenging exercises. If you can not execute PERFECT FORM on these two moves, you should not be concerned about how "fast" you are completing the "Workout of the Day." The same is true of every exercise we teach at LALANNE FITNESS. As we all know, mechanics are number one when it comes to CrossFit. Unfortunately, far too often, beginner and even some advanced students, sacrifice form, range of motion and dynamic posture, just to finish the WOD faster. This is unsafe and unacceptable. In fact, it may be a better idea for you to forget about the clock and seek the approval of your coach. This concept of FORM over TIME is so refreshing, don't be surprised if the next WOD is measured by how well you perform each repetition vs. how long it takes you to complete them!


KIDS AT PLAY!

Workout of the Day
Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters


"All of the top achievers I know are life-long learners. Looking for new skills, insights, and ideas. If they're not learning, they're not growing... not moving toward excellence." -Dennis Waitley

The LALANNE FITNESS, "Student Athlete of the Week" is Brendhan. This man is on a mission. By far the most consistent student we have, he is now attending class two times a week and performing another 2-3 WOD's at home... impressive to say the least! His fantastic attitude, intensity, focus and enthusiasm makes everyone around him more productive. We are lucky to have a such a team player.


Keep it up B!

Workout of the Day
"EVA"
Five rounds for time of:
Run 800 meters
30 kettlebell swings, 2 pood (75 lb)
30 pull-ups

"It's lack of faith that makes people afraid of meeting challenges, and I believed in myself." -Mahummad Ali

Here's one of my favorite motivational pieces from uncle Jack's show. This message is for everyone! YES...including YOU!



Workout of the Day
"Fight Gone wicked Bad"
Three rounds of:
Jump Squats
KB Swings
Med.Ball Cleans
Push-Ups
Double-Unders

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.

"Choosing a goal and sticking to it changes everything." -Scott Reed


LALANNE FITNESS