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Fun Fact about the “Names” of Metabolic Conditioning workouts; The naming conventions used to be: Hanging workouts (toes to bar, pull ups, ring dips, ring push ups … anything that needs a rig) was named after old hit songs. Barbell workouts (mainly the ones with running and / or rests) – classic cars and car references Rope climbs – pirates Rowing – nautical themed names Dumbbells – rock, sand, dirt references KBs – Russian cultural references (it used to be video games) Jump Rope / Double Unders: Rocky movie references Running – Outdoor references Lately we have been doing more random names, but I think we are going to go back to some basic themes. Jeremy Jones – diablocrossfit.com

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We were INSANELY impressed with @sunbasket As BUSY entrepreneurs, we need to be able to make a healthy meal for our family that doesn’t take up much of our time. @sunbasket makes it possible for us to do just that! Sun Basket is a healthy meal delivery service offering fresh, organic, seasonal ingredients and delicious, easy-to-make recipes for cooking at home. They have a paleo meal option & they’re offering LaLanne members a special deal, $30 off (or 50%) your meals. Enjoy! Click on this link to redeem: http://www.sunbasket.com/home?offer=lalanne

LaLanne Fitness posted on Facebook

As a reminder the gym is closed for Easter – Sunday, April 5th. Make an extra effort to attend class today (Friday) or tomorrow (Saturday)! Heres a few nutrition tips to help you survive the weekend; “If you get melted chocolate all over your hands, you’re eating it too slowly. Chocolate covered raisins, cherries, orange slices and strawberries all count as fruit, so eat as many as you want. Weight loss tip: Eat an Easter egg before each meal. It’ll take the edge off your appetite, and that way you’ll eat less. If you can’t eat all your chocolate, it will keep in the freezer. But if you can’t eat all your chocolate, what’s wrong with you? If calories are an issue, store your chocolate on top of the fridge. Calories are afraid of heights, and they will jump out of the chocolate to protect themselves. Money talks. Chocolate sings. Chocolate has many preservatives. Preservatives make you look younger!”

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Workout 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds. Men clean 185 lb. Women clean 125 lb. Notes Prior to starting this workout each athlete will need to stand against the wall and measure and mark their foot line for the handstand push-ups (details to the left). At the call of “3-2-1 … go,” the athlete will kick up into a handstand and perform handstand push-ups. Once 3 handstand push-up reps are complete they will move to the barbell for 3 cleans, then back to the wall for 6 handstand push-ups, then 3 cleans, etc. Each round, the number of repetitions of the handstand push-ups will increase by 3. After every 3 rounds, the number of clean reps will increase by 3. Athletes will continue following this pattern for as many reps as possible within the 8 minutes. Your score will be the total number of repetitions completed before the 8-minute time cap. Tiebreak In this workout, we are using a special tiebreak method. Time should be marked after every third set of cleans (the last set before increasing the clean reps), i.e., after the third set of 3 cleans, after the third set of 6 cleans, after the third set of 9 cleans, etc. Whichever occurred last will be your tiebreak score. For example, a male athlete finishes 5 handstand push-ups in the round of 24 reps for a total of 125 reps. During his workout he finished his third set of 3 cleans at 1:31 and his third set of 6 cleans at 5:25. In this case, he will submit 125 reps for his score and also enter 5:25 as his time in the tiebreak field. This athlete would be ranked above someone who got 125 reps and a tiebreak time of 6:00, but below someone with 125 reps and a tiebreak time of 5:15. Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up. For Scaled options there is no tiebreak. Equipment • Wall with a line at the appropriate height for the handstand push-up • Barbell • Collars • Plates to load to the appropriate weight for your division For each workout, be sure the athlete has adequate space to safely complete the event. Clear the area of all extra equipment, people or other obstructions. *The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 84 / 56 kg for Rx’d, 43 / 29 kg push press and 52 / 34 kg clean for Masters 55+ and Scaled, 52 / 34 kg clean for Teens 16-17, 43 / 29 kg clean for Teens 14-15, 29 / 20 kg push press and 34 / 24 kg clean for Teens Scaled and Masters 55+ Scaled. Video Submission Standards Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. Also film the process of measuring the line for the handstand push-ups. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Workout 15.4 Variations Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54) Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds. Men clean 185 lb. Women clean 125 lb. NOTE: Athletes in all Masters categories who choose to perform the scaled version of this workout will still be eligible to advance to the Masters Qualifier. They will be ranked below all athletes who performed the Rx’d version, but will not be ineligible for the next stage of competition. Masters 55+ (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+) Complete as many reps as possible in 8 minutes of: 3 push presses 3 cleans 6 push presses 3 cleans 9 push presses 3 cleans 12 push presses 6 cleans 15 push presses 6 cleans 18 push presses 6 cleans 21 push presses 9 cleans Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds. Men push press 95 lb. and clean 115 lb. Women push press 65 lb. and clean 75 lb. Teens (Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17) Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds. Boys 14-15 clean 95 lb. Boys 16-17 clean 115 lb. Girls 14-15 clean 65 lb. Girls 16-17 clean 75 lb. Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54) Complete as many rounds and reps as possible in 8 minutes of: 10 push presses 10 cleans Men push press 95 lb. and clean 115 lb. Women push press 65 lb. and clean 75 lb. Scaled Masters 55+ (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+) Complete as many rounds and reps as possible in 8 minutes of: 10 push presses 10 cleans Men push press 65 lb. and clean 75 lb. Women push press 45 lb. and clean 55 lb. Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17) Complete as many rounds and reps as possible in 8 minutes of: 10 push presses 10 cleans Boys push press 65 lb. and clean 75 lb. Girls push press 45 lb. and clean 55 lb.

LaLanne Fitness shared an image on Facebook

New PR board for March up. All these PRs happened in our evening classes tonight! Awesome job everyone! Get in and get yours on the board!

LaLanne Fitness shared an image on Facebook

Team Adorable placed 4th at yesterday’s Moxie Madness Pairs competition! They missed 3rd place by only 10 points! We are proud of you ladies! Now…. Caption this photo.

LaLanne Fitness shared an image on Facebook

Awesome classes this morning to bid farewell to two of our favorites Lauren and David. Thanks for all you brought to our community. You will definitely be missed!

LaLanne Fitness shared an image on Facebook

From our family to yours, Merry Christmas and Happy Holidays. ❤️ Love, The LaLanne Family

LaLanne Fitness posted on Facebook

The hoodie pre-order has officially ended. For those who placed their order, you should receive it next week!

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General Information

NameLaLanne Fitness
OwnerChris and Maribel LaLanne
Websitewww.lalannefitness.com
Phone415.512.7645
Emailinfo@lalannefitness.com
Address960 Howard St.
San Francisco, CA

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candra posted on CrossFit CSA
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CrossFit Silicon Valley shared a link on Facebook

CrossFit Iron Mary's shared a link on Facebook

CrossFit Iron Mary’s – CrossFit EnduranceWarm up (No Measure)500 meter row 400 meter runMetcon (AMRAP – Rounds and Reps)Emom x 20 (1 min break after 10) 5 pull ups 10 kbdc&p. 35/25

CrossFit Future shared a link on Facebook

"CINDY" 20min AMRAP 5 - Pullups 10 - Pushups 15 - Air Squats http://www.crossfitfuture.com/cindy-benchmark-4/

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CrossFit Elysium shared an image on Facebook

8/4/15 WOD- Got some new Kill Cliff drink options in stock for you all... cold brew coffee! Be sure and read the August events and announcements, including info about the next T-shirt order and the athletes of the month! Warmup: CF x 1, group shoulder mobility strength: push press 4 x 4 @ 80% metcon: "Annie" 50-40-30-20-10 reps of double unders, sit ups, for time. Post loads and times to comments.

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CrossFit Proper posted on Facebook

Habits are developped. Whether they are good or bad is the choice you make! Here are a couple of great ones that I do daily outside of the gym, that helps me inside the gym! http://ow.ly/OL9N7

CrossFit Coronado shared a link on Facebook

Tuesday 4 August

Walnut Creek CrossFit shared a link on Facebook

Whoa, got some press...just have to scroll half way down! It Counts! http://www.mercurynews.com/my-town/ci_28561752/walnut-creek-and-lamorinda-local-happenings-july-31

Fu Barbell shared an image on Facebook

If you are in the Brooklyn (New York) area, be sure to go check these guys out! They're great coaches and involved in some really cool projects with the local community. By @brooklynbarbell: Chinese Weightlifting Seminar success!! Big thank you to coach @wuchuanfu and @dianefu !! Two passionate coaches sharing the knowledge and inspiring others. @crossfitvirtuosity #FuBarbell #BrooklynBarbellClub #JustNice

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CrossFit Proper shared an image on Facebook

Never miss a Monday! #buildafitcommunity

Bodyrocc CrossFit shared a link on Facebook

Last week to turn in money for Dodger Trip on Friday, August 28th. Tickets are $40 for the Right Field Pavilion (all you can eat section). Party Bus is $25 (optional). http://www.bodyrocccrossfit.com/wod/1227

CrossFit Surf City shared a link on Facebook

In Today's Mobility Monday video, Coach Anthony demonstrates several strategies for working out tension near the top of the calf. The primary muscle we are targeting here is Gastrocnemius, and is one of the main muscles that creates the lower leg. Gastrocnemius runs the entire length of the calf, originating from the behind the knee and inserting behind the heel. [ 194 more words. ] http://www.cafitusa.com/upper-calf-rock-roll-2/

CrossFit Surf City posted an article
noellelliott published the post The Gym is My Sanctuary on Tabata Times
On Sunday morning I go to church. Well, on most Sunday mornings. I have since I was a kid. I sit in...
CrossFit Invictus shared a link on Facebook

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CrossFit Intersect shared an image on Facebook

All new #intersectone cycle starts today! Read all about the program in the training section of the Intersect Athletics Mobile App. Available in your App Store for iPhone and Android. Get it free now!

Trojan CrossFit shared an image on Facebook

#Warriors, start your Monday off right by squatting your face off! Oh, and if you see this friendly face around, please say hello! Introducing, Derby! #TrojanCrossfit #Crossfit #Squats #Wallballs #PullUps #boxdog #DTLA

CrossFit Proper shared an image on Facebook

Ohana, one of our gym dogs is missing! If you could spread this around that'd be great. #buildafitcommunity

CrossFit Coronado shared a link on Facebook

I reposted this in any case anyone missed this. This is seriously the best thing out there for your shoulders. Everyone needs more scapular strength.

CrossFit Black Diamond shared an image on Facebook

***Athlete Profile*** Larissa Murray-25, Project Assistant/Contract Administrator – New Wave My very first experience with Crossfit was with a box back home in PA about 5 years ago. I had a friend from high school who had just started coaching, so I went there a couple of times to see what it was all about. I didn’t continue at that box after those first couple classes. Black Diamond is where my real Crossfit journey began at the end of May 2014. I believe my first WOD involved KBS, GHD sit-ups & one other movement that I can’t think of at the moment. I remember feeling like if that workout was just a small taste of what Crossfit had in store for me, I was excited for more. My favorite type of movement would have to be the snatch, because it’s for me it’s the most challenging & rewarding. As for my favorite WOD, definitely a chipper. Least Favorite movement: Thrusters, thrusters thrusters, & any WOD that involves thrusters. One day we’ll like each other :) Sports background: I’ve played soccer since I could play, so about 5 years old up until I graduated high school. I’ve continued playing in adult leagues here & there. Before Crossfit, I went to a “globo gym” & worked out a few times a week. Since being at Black Diamond, I’ve started playing in a softball league as well. My favorite moments at Black Diamond would be seeing people reach personal goals/records. Some of the movements we do aren’t necessarily a walk in the park for most people just getting started, so to see people make the strides with fundamentals & see them payoff in the form of PR’s is exciting. The friends I’ve made are also one of my favorite takeaways from my experience at CFBD. Any advice for people just getting started? Focus on those FUNdamentals, especially for the Olympic lifts. They’re challenging, but if you continue to practice them the safe & correct way, you’ll be reaching your personal goals & records quicker than you might think. Also take full advantage of the coaching quality we have at Black Diamond, there’s no better box to just be getting started. Have fun! Interests outside of CrossFit: I enjoy pretty much anything outdoors. My wife & I try to stay pretty active with our 3 pups. I love football, so when the NFL season starts, I’m watching that every Sunday, Monday & Thursday.

CrossFit Coronado posted on Facebook

This is the wod after the snatch. I will fix it online today. 400m run 10 Box Jumps24/20 7 Power Snatch 115/75 1 round every 5 minx4

CrossFit Mission Gorge shared an image on Facebook

Great job CFMG!

CrossFit Intrepid shared a link on Facebook

Hopefully many of you completed the July pull up challenge and found major improvements. Post your results to comments! We'd love to hear about how your hard work and dedication paid off. With that, I'd like to offer another challenge for the month of August, PUSH UPS! We'll do two push ups for every day of the month, so today do 6. Who's in?! WOD 08.03.2015 Back Squat AMRAP 10 1,2,3,4,... Ground to shoulder (185/123) Toes 2 bar Push up (w/feet on 45# plate) http://www.intrepidathletics.net/mon-8-3-2015/

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A holistic approach of treatment, Naturopathy cures or heals all individuals in a natural way and...
Nick Porterfield, D.C. published the post The Paradox of Watching the CrossFit Games on
The CrossFit Games got great coverage this year on the ESPN.  It's the best and the worst thing to...
CrossFit Fortius posted an article
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CrossFit Intersect shared a link on Facebook

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CrossFit San Diego posted an article
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CrossFit Belmont Heights shared a link on Facebook

http://www.crossfitbelmontheights.com/wodsnblogs/2015/8/2/cfbh-83

Vault CrossFit shared a link on Facebook

Monday, August 3 - http://www.vaultcrossfit.com/2015/08/monday-august-3/

Vault CrossFit posted an article
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Vault CrossFit shared an image on Facebook

Vault 2.0 is landed! Get ready to rock this joint! We open Monday August 3 at 6 am! Check it out! We can't wait to meet all the cool #crossfit kids in #vannuys and #shermanoaks - lets get this! 14942 Delano St! Stay tuned for our grand opening party!!!

CrossFit Carpinteria posted on Facebook

WOD for Monday 8/3/15: *2 min: quad mash, couch stretch *1 min: doorway stretch, hamstring mash 1. Warm Up (200M then 15 pass throughs, 1 rd body, 1 rd barbell then 15 pass throughs) 2. Strength: 3,3,3,3,3 of; -Back Squat 3. WOD 1- 21,15,9 of: -Goblet Squats (1.5,1) -Push Ups -KBS 4. WOD 2- 21,15,9 of: -Burpees -OH KB Lunge (21 each leg then switch, then 15, etc.) -Ring Dips *no rest between WOD 1 and WOD 2

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CrossFit Central shared an image on Facebook

"Every workout is about how hard you can kick your own ass and still keep going." CrossFit Central Athlete Nick Brown getting it in yesterday morning.

CrossFit Surf City shared a link on Facebook

Function 8/3/2015 Beginner Intermediate Advanced Roll Out Outer Quad Warm Up 2 mins. 1 Shuttle Run, 3 NPU Burpees 2 mins. 20 Single Unders, 5 Squats 20 Duck Walk Steps 10 Scorpions 10 Iron Cross Mobility Criss Cross Pigeon Skill Spotting and Ditching the bar on a Back Squat WOD A. Build up to 1RM Front SquatB. Build up to 1RM… [ 74 more words. ] http://www.cafitusa.com/function-fitness-august-3/

Trojan CrossFit posted an article
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Aliso CrossFit shared a link on Facebook

The new programming cycle starts tomorrow. This is initial test week. Start the cycle off right, get in the gym every day this week. http://www.alisocrossfit.com/blog/acf-fall-programming

CrossFit Marina shared an image on Facebook

Monday: Happy birthday Kristina!! 3 Rounds 15 Wall Balls 14#/10# 15 Burpees Then: 3 Rounds 10 Med Ball sit ups 10 Overhead Lunges w/Med Ball Then: 3 Rounds 200 meter Run 10 DB Hang clean & jerk 35#/20#

Silverdale CrossFit shared an image on Facebook

Monday, 3 August 2015 I. Strength Back Squat 2 - 4 sets of Warm Up 5 x 5 (50% of 2RM) II. WOD Death by... Burpees - Odd minutes Wall Balls (20/15) - Even minutes

CrossFit 818 shared a link on Facebook

CrossFit Hollywood posted on Facebook

Monday, Aug. 3rd WOD: A. Find a new 1RM Back Squat B. For reps: Tabata squats Tabata ab mat sit ups

CrossFit Central shared an image on Facebook

Thanks to all who turned it up yesterday at our Free Community WOD. You're welcome to come sweat with us anytime!

CrossFit Los Angeles shared a link on Facebook