CrossFit is defined as “Constantly Varied, Functional Movements performed at Relatively High Intensity.”
Constantly Varied. CrossFit workouts (WODs, as in Workout of The Day) are different every day. Sometimes longer, sometimes shorter. Sometimes we program heavier weights, sometimes body weight. This keeps it interesting – no more monotonous gym routines – and challenges the entire body in different ways on any given day.
Functional Movements. These are the exercises which have functions in everyday life; they work more than one muscle group at a time, as opposed to those machines we all know from the other gyms. CrossFit makes you better at the movements life requires. In effect, it makes you stronger, faster, more resilient, improves endurance. The weightlifting movements we program activate numerous muscle groups, mimicking common real life movements like squatting, lifting, pushing, and pulling. CrossFit, like most sports, increases bone density, fires up the nervous system, and promotes cardiovascular health.
Performed at a Relatively High Intensity. CrossFit workouts are measured, typically timed. The exercises in a WOD are completed as fast as possible, helping you build a higher level of fitness and watch yourself progress over time. The best part? Every WOD is scalable, so you’ll always get a challenging workout, no matter your personal fitness level.
Do you have to be in great shape to start CrossFit? Not at all. Every exercise can be adapted to your personal abilities, even if you have never worked out in your life. It is not uncommon for us to see new members with no athletic background whatsoever progress to high performance levels within a year. Our motto is: “Show Up. Never Quit.” Get in the door, and your body’s natural tendency toward greater health takes over.
Is CrossFit just a trend? CrossFit is a revolution in fitness, which in a very short period of time it has evolved into a full-fledged sport, with even ESPN coverage.
Doesn’t CrossFit cause a lot of injuries? No, this is a common myth. The sport with highest injury rate is Football, followed closely by Basketball and Baseball. CrossFit isn’t even in the top twenty. The two most common types of injuries in CrossFit programs occur from improper form, and over-training, i.e. the same causes as for any other sport. At LaLanne Fitness, our coaches emphasize the importance of proper technique and scaling to ﬁt your skill level. We discuss proper sleep, nutrition, and planning regular rest days into your workout routine so you can give your muscles a chance to recuperate.
A new method of fitness training: bootcamp-style workouts guaranteed to burn maximum calories in minimum time. Exclusive to LaLanne Fitness.
What is LFChallenge?
“CrossFit Without The Scary Stuff? What?”
After eight years of owning the top CrossFit gym in the Bay Area, as well as a CrossFit Games athlete, Chris LaLanne recognized that there was a need for a program that included CrossFit’s high-intensity, constantly varied strength and endurance aspects, but with an immediately-accessible combination of movements and exercises.
The Goal: A fitness program in which everyone, regardless of their skill level, can immediately join in, and where everyone can see dramatic improvement.
The Result: A dynamic, explosive workout that incorporates many of the CrossFit endurance-enhancing, muscle-building exercises – without the sometimes-intimidating heavy barbell lifts and gymnastic bar movements. A program that anyone, from a beginner to a more experienced athlete, can easily participate in.
With its motivating atmosphere, great music, and an “in-the-trenches-together” supportive community, LFChallenge is a winning recipe of fitness, friendship, and yes, fun! Simply said, LFChallenge improves your fitness levels, lean body mass, and physical appearance far beyond what you can achieve in a “regular” gym.
What is a typical LFChallenge Workout Like?
LFChallenge workouts, similar to CrossFit, are constantly varied. Each day will be something different to keep you challenged, energized, and always engaged. A typical hour begins with mobility exercises, a warm-up, and review of the workout. Following is the core of the class: a kick-ass, high-intensity, burn. The class ends with a cool-down and stretching to keep your recovery time short: alert, ready for the the day, and for the next workout.
100% Women. 100% Fitness.
We are the only gym in San Francisco that now offers CrossFit classes for women only, instructed by women coaches. This program is for everyone, from those beginning their journey in fitness, to those who have experience in CrossFit. This is a highly supportive and welcoming group that is taught by two of our women coaches, Caroline Paty and Maridehl Mather (see their bios here). They both started CrossFit without being able to do a single pull up, and are experienced in helping women to be stronger, fitter, and more empowered in everyday life. They understand CrossFit from a woman’s point of view, and can translate every movement, every exercise, and every workout into an immediately-understandable and scale-able option. Don’t let this fool you though; this is not some watered-down workout that does not provide results. Within a month you will feel better, look better, get inspired to become part of the new “Strong Is Beautiful” movement sweeping the nation. See the Class Schedule for LFWomen here, and come on in! Here, both Caroline and Maridehl competing in the CrossFit Games Open Competition.
There is a reason why Olympic Weightlifting plays a huge part in CrossFit.
The Clean, the Jerk and the Snatch — three technical lifts incorporate so many of the ten general physical skills required of optimal physical competence. That is why you see them often in CrossFit programming. While only three movements, they embody everything we strive for: speed, agility, balance, accuracy, and strength, to name a few. In our ninety minute classes, you will learn and practice the intricacies of these lifts. You will also incorporate accessory weightlifting progressions to get you stronger and more effective in performing the lifts. You’ll get special attention to improve your technique and form while you gain both mobility and stability. And finally, you’ll conquer your personal obstructions to lifting more and moving better — all of which translates into being a more well-rounded athlete. Olympic Weightlifting is one of the more fun and exciting parts of CrossFit, and we welcome everyone, regardless of their experience.
You love CrossFit, and are ready to take it to the next level: Competitions.
You love CrossFit, and are ready to take it to the next level: Competitions.
Our Comp Classes are designed to build skill and strength that will up your game in the sport of CrossFit. There are many local competitions, both for the beginning competitor and the advanced athlete. Our focused, progressive programming exposes you to strength training, conditioning, and skills that will help you excel at the next competition you decide to sign up for, or if you are in it to just better yourself with more challenging classes.
Contact Chris to find out the schedule and how to join in the Comp Class.
Members are invited to train during non-class hours providing they follow a few simple rules.
At LaLanne Fitness, our coaches have a rich body of knowledge — each one we employ has a deep understanding of the different aspects of fitness and the human body, not just CrossFit.
That translates into you getting better in any area of fitness. Our coaches also provide a range of services including:
Our members choose private training for different reasons. Some want a refresher on a specific aspect, others seek to dramatically improve a particular movement. Some even choose private training only. One-on-one sessions are effective because:
Contact Chris to find out more and book your next appointment
One of our most popular and well-attended classes. This is good old-fashioned CrossFit, great for both the beginner and the seasoned athlete.
Programmed and run by T.J. and Joey: two of our most entertaining and fun-loving coaches, means You WILL have a blast! Partner Saturdays usually have two or three, fun, high-intensity WODs. You will meet new people or pair up with those you already know: a great way to push yourself with team support right along with you. Classes are held at 8:30am, 9:30am, and 10:30am.
Click here to sign our waiver so you are ready to go when you come in!