Workout of the Day
"Jackson"
For time:
8 movements - 30 reps of each movement
Thruster 95/65#
Box Jump 24/20"
Sumo-Deadlift High-Pull 95/65#
Burpee
Power Snatch 95/65#
Double-under
Overhead Squat 95/65#
Wall Ball 20/14#
In honor of the newest member of the LF Family -Jackson Drake LaLanne- born 8/30/10

We are very proud to introduce our newest member of the LaLanne family, Jackson Drake LaLanne. After 23 long days of preterm labor... at 4:31 this afternoon, Maribel delivered a healthy baby boy. Our journey to bring him into this world started the day we were married, July 7th 2007. A miscarriage and years of trying was a rough, rough road that brought us closer together, only to become stronger and more determined. This little guy may be the most wanted baby ever. He will surely be loved and cherished by many... none more than mommy and daddy. We owe so much to our family, friends and students at the Brickhouse for all their love and support along the way. We couldn't have done it without you. Can't wait to cross the bay bridge with Jackson and meet his amazing CrossFit family at LALANNE FITNESS.



Jackson Drake LaLanne - 7 lb. 1 oz. / 18.5 in.

She joined LALANNE FITNESS looking for a change and a challenge! CrossFit was the answer and she's taken every workout head on. KATIE S. is our "Student Athlete of the Week." Her athleticism was obvious when she quickly acquired the kipping pull-up, a skill that takes months for some students to nail down. While working around a bum shoulder she continues to get stronger every week. It's been a pleasure to watch her progress and become more engaged in the CrossFit methodology!



KATIE has become a strong member of this community and we appreciate her energy and enthusiasm. She has even recruited her dad, a former NAVY SEAL to represent TEAM LALANNE at the upcoming TOUGH MUDDER event - GO KATIE!

Lately, I've been doing a lot of short, simple, single modality workouts. Basically, you just pick a move and get after it! I really like this approach for two reasons; it's efficient and effective. Over the past few weeks I haven't had access to free weights so bodyweight exercises have been working really well...

Workout of the Day
FGB FRIDAY
"Fight Gone Bad 420" by Natalie
Three rounds for time:
20 Sumo-Deadlift High-Pull 75/55#
30 Push Press 75/55#
40 Box Jump 20"
50 Wall Ball 20/14#
Row 250 meters

If you are interested in taking your fitness to the next level, you do not want to miss this upcoming week-long event. LALANNE FITNESS will conduct an entire week of tests/workouts, every 8 weeks. The first ATHLETIC LEVEL TESTING will take place Monday, Sept. 13th thru Saturday, Sept. 18th. Our class schedule will remain the same and all classes will be managed accordingly. Programming will not be interupted as each test or class will include 1, 2 or 3 movements that you're all familiar with. Movements will be modified as needed and all students will participate. Once again, if you are one of those students that would like to get to the next level (from LEVEL 1 to 2), I highly recommend you attend these classes. Below is an example of what to expect... (Test 1 = Class 1, etc.)



Workout of the Day
Front Squat
3,3,3,3,3
-break
30-25-20-15 and 10 rep rounds for time of:
Burpees
Box jumps, 24 inch box
Toes to bar

The LALANNE FITNESS program is for ALL LEVELS. Our students start as a BEGINNER and over time, move on to LEVEL 1, 2 and then 3. Progressing from BEGINNER to LEVEL 1 is a learning process that includes understanding and demonstrating competence within a pool of functional movements. The ATHLETIC LEVEL ASSESSMENT sheet was created to provide our students with a list of functional movements and spaces to record consecutive repetitions, load and time for each performance. The ATHLETIC LEVEL KEY determines approximate level. This "self-assessment" is fairly passive and ultimately not very effective. Recently, I decided to put all of this in to practice. A group of LEVEL 2 students attempted to complete a series of movements known as the "RX Checklist." This was a bit more effective but limited participation due to the skill and strength needed to compete all 30 TASKS. I am now focusing my efforts on TESTING for BEGINNER / LEVEL 1 students, in addition to our more advanced group.

In an effort to provide each one of our students the opportunity to be TESTED, I am currently developing a system of which the design and scoring will be modeled after the CrossFit Journal article. How fit are you? There will not be any specific days/times dedicated to the new LEVEL TESTING, it will be integrated in to our programming and classes. All you have to do is keep showing up to class!

Workout of the Day
Deadlift
3,3,3,3,3
-break
For time:
15 Deadlift 225/155#
400m run
15 Kettlebell Swings 1.5/1#
10 Deadlift
400m Run
10 Kettlebell Swings
5 Deadlift
400m Run
5 Kettlebell Swings