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LaLanne Fitness shared a link on Facebook

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!”

LaLanne Fitness shared an image on Facebook

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!

Fitness and Intelligence

Fitness and Intelligence

Remember the Presidential Fitness Test from PE? Research shows that increased physical activity improves cognitive performance, from young up to old.
From tabatatimes.com

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!

LaLanne Fitness posted on Facebook

Congratulations to our PRE-HOLIDAY PALEO CHALLENGE winners; Ryan Tobin and Caroline Paty!!! These two made some serious progress in just 28 DAYS. Way to go guys, enjoy the holidays!

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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

Like, Tweet or +1 LaLanne Fitness

CrossFit Envy shared an image on Facebook

Happy Birthday America!

CrossFit Envy posted on Facebook

Competitors Program Week 3, Day 6: 6x3 Hang Power Clean (go by feel and the keep weight light to moderate, and the movement fast. If you use a weight that forces you to regrip and reposition in between reps, then it's too heavy. The sets of three should be "touch and go" to the thighs... I.e. Cycled very quickly) -then- 6x3 Weighted pull-up @ 80-85% -Alternating with- 6x3 Weighted dip @ 80-85% -then- 3 rounds for time: 40 air squats 30 cal row 20 toes to bar 10 hang squat snatches (135/95) or 60-65%

CrossFit Folsom Lake shared an image on Facebook

Big Ass fan!

Samie published the post Broadening Beauty on Tabata Times
“Why are you trying to be so large?” “More yoga, less weightlifting.” “You are so...
coachk published the post Coaching Isn't all Selfies and Hashtags on
You may want to sit down, because I have a news flash that is going to rock your world. Are you...
CrossFit Envy shared an image on Facebook

Just a heads up everyone! There will only be one class tomorrow at 8:30am. Please have a fun and safe 4th of July!

CrossFit Folsom Lake shared an image on Facebook

If this is important to someone, tell me now or it's going in the trash at 7pm :)

South Sacramento CrossFit shared an image on Facebook

Just cross-pollinating with my buddy Travis Cassidy. We're both equally thoroughly unimpressed with each other.

CrossFit Determination shared a link on Facebook

Location to the BBQ/swim wod tomorrow

CrossFit Anywhere shared an image on Facebook

Huge Open Gym today with a number of groups getting after hero wods, monster mashes and barbell work. So cool to see so many bodies doing work before Independence Day weekend!

CrossFit Envy posted on Facebook

Hey Everyone! Just wanted you to know that I'm going to begin offering one-on-one Nutrition and Recovery Counseling. I'll be working with anyone who needs help developing a solid foundation of understanding proper dietary practices and recovery methods, as well as how it relates to your type and level of exercise and/or activity. As someone who's been involved in the health and fitness industry for over fifteen years, I have had my share of experience counseling clients with a wide variety of goals on diet and exercise. I also currently teach nutrition to aspiring fitness trainers. Together, we'll formulate a plan for you to accomplish your goals, whether that's reaching your desired weight, improving body composition, and/or attaining improved performance levels. You can schedule an initial consultation with me to review your individual circumstances, history, and anything else that will allow me to better customize your program. We will then develop a comprehensive program and dietary guide that can help you, whether you're looking to simply lose weight, manage chronic disease expression, and/or optimize overall performance and energy. Sessions can be done in person, via phone, or Skype. I'm currently scheduling appointments now for sessions beginning after July 15th. Fees: Initial consultation: (60-90 minutes) 70$ / Non-Members 50$ / CrossFit Envy Members 30 minute follow up sessions: 40$ / Non-Members 30$ / CrossFit Envy Members To schedule, you can email me at Matt@inceptionathletics.com, or shoot me a text or call at 916-833-0347.

Jefferson State CrossFit shared an image on Facebook

Morning scores! Can you beat them? RX+ is teams of 2 with no rest!

Jefferson State CrossFit shared a link on Facebook

Ask Coach Sam what you can do! http://journal.crossfit.com/2015/06/gymnastics-the-long-journey-worth-taking.tpl

Jefferson State CrossFit shared an image on Facebook

Browns killing the WOD RX + style!!! The couple that WODs together stays together!!

CrossFit Determination shared an image on Facebook

This girl (our favorite hashtagging spicy beast) thought she could get away without a birthday shout out. Jacklynn, your passion and dedication are admirable and contagious. Happy birthday from your CFD fam! #birthdaygirl

Jefferson State CrossFit shared an image on Facebook

7 am killed the WOD and got some great mobility done! Get in here today! With coach Claudia Waite!!

CrossFit Bios shared a link on Facebook

CrossFit Merced shared an image on Facebook

Today for his birthday, Travis did Bradshaw: 10 rounds - 3 HSPU, 6 dead lifts, 12 pull ups, 24 double unders. Happy birthday Travis!!

CrossFit Valley View shared an image on Facebook

It's simple!!! It's like a walk in the park........ing lot with a lot of weight over head. Great job tackling Paul 5:15am crew.

Battle Born CrossFit posted an article
Battle Born CrossFit posted an article
Battle Born CrossFit posted an article
CrossFit Campbell shared a link on Facebook

There's only one legitimate synonym for Friday: BOOM SHAKA LAKA http://t.co/6Y2Waimknf

Jefferson State CrossFit shared an image on Facebook

FRIDAY 7/3/15: Gymnastics Skill Work TEAM WOD- NO LEVELS 12 min AMRAP athlete 1 (pacer) - 15 abmat situps athlete 2 (counter) - wallballs for reps athlete 3 - rest REQUIRED MOBILITY

CrossFit CSA posted on Facebook

Power WOD 7/3/15 Deadlift 3x5 at 80% Asst: 21-15-9-15-21 Wall Ball (20/30) Box Jump (24/30) **200m Run after each set including the last 21 reps

CrossFit CSA posted on Facebook

FRIDAY 7/3/15 Quick REMINDER!! CSA Will Be CLOSED Sat. July 4th to observe the holiday. Regular Scheduled programming on Friday and Sunday. FRIDAY WOD- TEAMS of 3 * one person works at a time/ split reps as you like 1200m team row 120 pull ups (scale is team asst. be as creative as you like but the standard is lockout to chin over bar- all team members must use the same bar) 120 Slam Ball (30/20) 120 Toes To Bar ( scale is Toes to Rings/ or V up touching a med ball to your toes) 1200m team row

CrossFit Valley View shared a link on Facebook

CrossFit Redding shared an image on Facebook

Thank you to our very amazing athlete and newest coach @mikilah for taking the 6p class! We'll be seeing a lot more of her skills! #crossfitredding #crossfitcoach #bumplife

CrossFit 580 shared a link on Facebook

FRIDAY WOD 7/3/15

CrossFit Redding posted on Facebook

Reminder 4th of July Schedule: Friday: Business as usual Saturday: 9a Freedom-fest One WOD to celebrate America!

South Tahoe CrossFit shared a link on Facebook

CrossFit San Ramon posted on Facebook

tanks and t-shirts are in!

CrossFit Danville shared a link on Facebook

CrossFit Danville posted an article
CrossFit Valley View shared an image on Facebook

Big plans for the 4th? One of them better be crossfit at 9am.

dinah published the post Smoked Paprika Grilled Tuna Steaks on Nutrition WOD
We've been more serious than ever about what we are eating around here since Central East Regionals...
dinah published the post Paleo Mango Bars on
Someone gave me a perfect mango for my birthday and this is what I did with it today. I made up...
CrossFit San Ramon posted on Facebook

We're just waiting on the word from Big Frog on the shirts and tanks. We will post and let you know as soon as Cam gets them here today! Thanks again Cam Murillo for getting this done!

Lifeworx Fitness posted on Facebook

Split Jerk 3 x 1-1-1 (70%-75%-80%) WOD ALT EMOM 12 7 Thrusters (95/65) 30sec Max Double Unders

MBS Crossfit shared a link on Facebook

jbumg4919 published the post WOD for S.U.R.V.I.V.A.L on
One of the reasons I love Cross Fit is because you are only competing against yourself. Well, guess...
CrossFit Roots shared a link on Facebook

CrossFit Roots Women's Only July 2015 Newsletter http://conta.cc/1LKl7Qq

CrossFit Roots shared an image on Facebook

Roots Crew! - don't forget! Kick off your 4th of July at Roots! Get ready for a fun holiday workout. Class kicks off at 10am. Please sign up in MBO. Join us after for the annual shop breakfast cookout afterward! Details on the website. @roots_cfe @cfrootswmn #CrossFit #Boulder

I Am CrossFit shared an image on Facebook

Be sure to check out today's #CrossFit #WOD on the I AM CrossFit site! http://iamcrossfit.com/

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Grassroots CrossFit shared an image on Facebook

Whiteboard 7/1/15 "DT" Retest Congrats on all the PRs, everyone! Your hard work paid off.

Grassroots CrossFit shared a link on Facebook

To those of you who work out in the evening, tomorrow is Manuel's last day! Manuel has been a staple of the gym for a long time, and his infectious energy will be missed. Come on by at 5:30pm tomorrow and wish him luck as he moves back to Europe!

Big Horn CrossFit posted on Facebook

HAPPY BIRTHDAY, Dennis B.! We hope you have an fun, burpee-kinda day! :-)

Mat-Su CrossFit shared a link on Facebook

CrossFit Soul posted an article
Grassroots CrossFit shared an image on Facebook

Don't forget to follow @grassrootscrossfit on Instagram for the latest spirit week pics like this gem! Show us your spirit week photos by tagging #grcfspiritweek

CrossFit Danville posted an article
Big Horn CrossFit shared a link on Facebook

Review the requirements, grab a buddy, signup next Wednesday, get to work!

Grassroots CrossFit shared an image on Facebook

Congratulations to all of you who PR'd your "DT" time this month! In case you didn't know, the benchmark workout "DT" is a CrossFit Hero WOD. It was made in honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. (Description and photo from crossfit.com)

CrossFit Verve posted on Facebook

New WOD: Back squat 3-3-3-3-3 Then, as many back squats as possible in 5 minutes @ 65% of 3 RM. Bar must stay on back for full 5 minutes. Post loads to comments and BTWB Leo Jameson Lubbert was born July 1st. Monic and baby are doing great. Congrats Lubbert family!!! *This Friday we have an...... Click for more: http://www.crossfitverve.com/?p=18372

CrossFit Downtown Miami shared an image on Facebook

That's right!!!

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Front Range CrossFit shared a link on Facebook

CrossFit Refinery posted an article
Big Horn CrossFit shared an image on Facebook

First Mobility class...what a great way to end the evening! Come on out every Wednesday at 7:30 pm and get your body and mind right!