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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 –

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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:

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!

Why I Compete

Why I Compete

If you wait until you are the best you can be, then you will never compete.

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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NameLaLanne Fitness
OwnerChris and Maribel LaLanne
Address960 Howard St.
San Francisco, CA

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Concord CrossFit posted on Facebook

Don't forget 9:30 Sunday class tomorrow! A great chance to get one more WOD in before the week is over :) See ya there - Coach T

Concord CrossFit shared an image on Facebook

What an epic day! We had 8 athletes compete and a ton of support for them all! Everyone did great. Our very own Jeff Cortez made it to the podium for 2nd place in masters division! Great job everyone!

CrossFit East Sacramento shared an image on Facebook

Thomas and Cherie pics from the SacFit Games. It was a tough but very fun event. Those circus dumbells were no joke. Great job to both of you!

CrossFit Mill Valley shared an image on Facebook

Three of the sweetest people you'll ever meet putting on their penitentiary faces. So cute. @shannaguz @zoeelyse5 @briannalamb #tjsgyms #charliesangels #betterthanduckface

CrossFit Mill Valley shared an image on Facebook

#tjsgyms @sarahadkins with @repostapp. ・・・ Testing week was brutal. But pr'ed my back squat, power clean and bench press. And my deadlift is slowly returning despite a back tweak last week. All in all, happy with the progress. So now, it's pool time! @tjsgyms cc: @delia.adkins #madebycff

CrossFit East Sacramento shared an image on Facebook

Huge congrats to Mangela for wining the best #4# Bench Press with an easy 116 press at 108# BW. She would have gone heavier but squeezed in 2 rushed attempts in between the male dominated lifting platform. Also hats off to Marques Morgan who smashed a 400 bench at 206# then went on to unofficially lift up to 425. Over 2x BW on the bench press is insanely strong.

Concord CrossFit posted on Facebook

We have one athlete in first for scaled and one in second for men's masters before the last WOD! Stay tuned...

CrossFit East Sacramento shared an image on Facebook

How much ya bench, bro?

American River Crossfit shared a link on Facebook

TODAY'S PARTNER WOD In 7 minutes: Establish a Thruster 3 rm (from the rack) 2 minute rest Then, AMRAP 7 minutes: A. 5 hspu 15 ttb B. 5 hang power clean (155/105) 40 double-unders *one partner starts on A and the other on B. Once the 7 minutes is up, the partners switch and continue on for another 7 minutes (14 minutes total). Score is total number of rounds/rep + thruster total.

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frankmuch posted on CrossFit CSA

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CrossFit Echelon shared a link on Facebook

WOD 08/29 Hey CFE’rs, So we have been thrown a bit of a wrench. Both Rocklin and Roseville schools have delayed the earliest drop off times for the ’15-’16 school year. With our kiddos headed back to school this week, we are addressing some concerns about being able to get to class after the drop off routine. We will be pushing the start of the mid morning class back to 845 as of August 31st. Saturday’s Focus: Something EXTRA Special from Coach Beth! The post WOD 08/29 appeared first on Crossfit Echelon.

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CrossFit RAD shared an image on Facebook

Friday night WOD: Get all the boxes out for time.

CrossFit Redding shared an image on Facebook

Rob and @crenshawbe flipping at the 6p class @crossfitredding #wod #tireflips #reddingcrossfit #redding #crossfitredding #crossfit #nofilter

CrossFit Redding shared an image on Facebook

Fun day flipping tires @crossfitredding #crossfit #crossfitredding #partnerfriday #tireflips #strongnotskinny #strongwomen #stephisjacked #wod #witnessthefitness #wherestroy

CrossFit Danville shared a link on Facebook

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CrossFit 580 shared a link on Facebook

SATURDAY WOD August 29, 2015

CrossFit Valley View shared an image on Facebook

Look Better Naked Challenge #areyouready

San Francisco CrossFit shared a link on Facebook

Support Courtney Walker! Go watch the Grid League!

San Francisco CrossFit posted on Facebook

Taco Social Tonight!

CrossFit Danville shared an image on Facebook

Want your children to live a healthy and active lifestyle too? Lead by example. Our CFD moms setting an example to their little ones during the 9:30am class! Great job ladies!!!

CrossFit Redding shared an image on Facebook

Flippin' tired today... @crossfitredding #crossfitredding #crossfit #wod #wodhint #partnerfriday #icrackmyselfup #tireflips

San Francisco CrossFit shared an image on Facebook

Today's WOD at 5pm before the taco social is Barbara! Keeping it simple, tough and all bodyweight! If you're abs can't handle another sit-up from yesterday's workout, you have the option of subbing kb swings for them. #sfcf #fitness

Lifeworx Fitness posted on Facebook

Over Head Squat x3 WOD 5-3-1 Bar Muscle Up Dead Lift (315/225)

CrossFit Campbell shared a link on Facebook

CFC get ready for your latest #fasttrackgrad and #badass #newgirl Liz. How do I know she's a #badass?…

808 CrossFit shared a link on Facebook

If you missed Hawaii News Now Jennifer Robbin's "On the Radar" at CrossFit 808, here's the link to the story:

CrossFit Undeniable shared a link on Facebook

Don't forget - we are hiking the Manitou Incline TOMORROW! Meet at the gym at 6:30AM, we will be leaving as a group at 7:00.

Regan Kohler published the post From the barre to box on
Sometimes while leading a fitness class, I tell people to plié. I mean squat, of course. But the...
CrossFit Campbell shared a link on Facebook

In give myself permission to fail. I wouldn't give myself permission not to try. SPavlina #crossfitcampbell

CrossFit Deco shared an image on Facebook

The workout for 8/28 is... Pull Ups/Dips: 5-5-4-3-2 Tabata: Russian KB Swings (70/53). Rest 2 min then Tabata: Double Unders. Count total reps for each WOD - 5 Rounds for QUALITY: - 10 Kipping Swings (adv: on rings or muscle up transitions) - 5 Candlesticks - 10 Hollow Hold to Arch/Superman Rolls Jeopardy! Category: Documentaries Answer: Michael Moore's documentary about the American health care industry had this five-letter title

I Am CrossFit shared an image on Facebook

Be sure to check out today's #CrossFit #WOD on the I AM CrossFit site!

Amanda Stewart published the post Why Am I Doing This? on
[pullquote align="right"]It's really easy in life to get caught up in the daily craziness. CrossFit...
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Mat-Su CrossFit shared a link on Facebook

Mat-Su CrossFit posted on Facebook

It's official...we have the WASILLA pool rented from 11-12 this Saturday for a run through of the state comp wods! Come on out and play! Cost- $5 per person

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Whiteboard 8/27/15 Row, Wall Ball, KB Swing

CrossFit Soul posted an article
Antioch CrossFit posted on Facebook

Fran Denim is also sponsoring our event and will be there on Saturday in addition to all the other great vendors!

Andrew Magness published the post The SHIIT App: For When Your Workout Doesn't Leave You 'Feeling Great.' on
I have a few FB friends whose workouts appear automatically in their timelines (and thus in my...
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816 (8/28/15) *Skill Day* Choose a skill to work on for 15 min. Conditioning: 10 min Ladder *Going up by 3's Hang Pw. Snatches #115/80 Toes to Bar

CrossFit Verve posted on Facebook

New WOD: For Time: 5 Muscle-ups 10 Deadlifts 245#(165#) 15 GHD Sit-ups Sprint 50 yards 5 Muscle-ups 10 Deadlifts 245#(165#) 15 GHD Sit-ups Sprint 100 yards 5 Muscle-ups 10 Deadlifts 245#(165#) 15 GHD Sit-ups Sprint 150 yards 5 Muscle-ups 10 Deadlifts 245#(165#) 15 GHD Sit-ups Sprint 200 yards Post time...... Click for more:

Iron Temple CrossFit shared an image on Facebook

Weightlifting with @leo_hernandez87 at 430pm tomorrow!!! Don't miss out!! #irontemplecrossfit #irontemple #irontemplecf #irontemplefamilia #ilovemybox #weightlifting #irontempleoly #fitness #miamilakes #hialeah

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Another great job today kickin it and taken names! BAM!

CrossFit Peachtree posted on Facebook

WOD for Friday, August 28th, is... A. 5x6 Overhead Lunges(3 each leg) start light and work up 5-10# each set B. Strict Weighted Pullups 5x3 C. For Time 3 Rounds 800m Run 50 KB Swings 53/35

CrossFit Dojo posted on Facebook

Friday 8/28 2,000 meter row buy in ---Then— 25 Min AMRAP 50 Wall Balls Rx(20@10/14@9) Elite(20@12/16@10) 40 DL Rx(185/125) Elite(225/160) 30 S2O Rx(95/65) Elite(135/95) 20 Ring Dips 10 Bar MU 5 Rope Climbs

Boise CrossFit posted an article