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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!

LaLanne Fitness shared an image on Facebook

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

How Do You #ExpressYourFitness?

How Do You #ExpressYourFitness?

Most likely, the reason you work on your fitness is not simply to be good at fitness. It's when we leave the gym that we experience the best benefits.
From tabatatimes.com

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!

LaLanne Fitness shared a link on Facebook

Post your list now! Who from our Community do you recognize on this list?? Which one are you?

LaLanne Fitness posted on Facebook

10.29.14 Yurp!!! It must be done. WOD 2014 CrossFit Games – Triple 3 For time: Row, 3000 m 300 Double Unders Run, 3 mi Everyone will spend 15 minutes max at 3 separate stations. Best time for this WOD at the Games was Rob Forte in 33:03. Good luck!!!

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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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Mahoney CrossFit shared a link on Facebook

Once again Mahoney Crossfit North Salem is supporting and participating in the Burpee 350 challenge! Teams ------------------------------------------- Alexis Lara, Jeff Parnell, Josef Henry, Shawna Henry, Teal Carter, Viviana Lara Chris Cuevas, Tyler Carter, Karen Blocksom (PAID) Jim Simpson, Mason, Justin? Team Egli Melanie, Amy, Tiffany Solo --------------------------------------------- Wyatt Don Wall (PAID) ???????????????????????? Adriana Miranda Chuy Sandoval Karma Krause Kelli Snyder Maegan Lamb Mark Obert Melissa Byres Cedar Heinle -- tentative ========================================================= This is a one day event to raise money and awareness for Multiple Sclerosis. The WOD consists of 350 burpees for time. There are several ways you can participate: Do 350 burpees - AKA individual or firebreather class Team of two -- 175 burpees each Team of three -- ~ 117 burpees each Team of four -- ~ 88 burpees each Team of seven -- 50 burpees each Note if you don't want to participate in the burpee challenge, you can still contribute at the Eventbrite site below or the day of the event. And please come cheer us on! smile emoticon The current amount raised to date is $86,113 to the National MS Society - help us reach the $100,000 mark. The entry fee of $15 (tax deductible contribution!) can be paid here: https://www.eventbrite.com/e/burpee-350-for-multiple-sclero… There is a $1.82 Eventbrite fee for site and cc services. ... or pay me prior to the event ... or pay me the day of the event If you pay at the Eventbrite website, PLEASE 1 - Let me know 2 - Make sure you enter Mahoney Crossfit in the Local Crossfit Box or Gym Name text box. More details here: http://www.burpee350.com/ (scroll down and check out the picture for Flyers & Events! https://www.facebook.com/burpees4ms https://www.facebook.com/burpee350 BURPEE 350 FOR MULTIPLE SCLEROSIS This is a one day event to raise money and awareness for Multiple Sclerosis. Event takes place at your local Crossfit Box, gym or even your home. WOD consists of 350 burpees for time. You can... EVENTBRITE.COM

CrossFit Roseburg shared a link on Facebook

Level 1 and Level 2 Every four minutes, for 16 minutes (4 sets): Weighted Pull-Ups x 1-2 reps At the top of the next minute… 30 Seconds of Strict Pull-Ups for Max Reps At the top of the next minute… 20 Walking Lunges with Overhead Plate Carry (45/25 …

CrossFit Southwest Portland posted an article
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mindcoach published the post Social Facilitation and CrossFit on Tabata Times
For over a year and a half, I’ve been actively involved in CrossFit and this has positively...
Bridgetown CrossFit shared an image on Facebook

Who's your training buddy? #MotivationMonday tip: Have a training partner! As a coach, we instruct you in the movement, ensure you are staying safe and make suggestions on weights/rounds/goals. We make the assumption you will push yourself and make choices that make you better. We know this isn't always the case. Having a training partner keeps you accountable, calls you out on your bullshit and encourages you when things feel impossible!! #bridgetownbarbell #trainingbuddy #kbswings #kettlebell #accountability

CrossFit Break Through shared an image on Facebook

CONGRATULATIONS Lawrence Cox and Tammy Gover for winning the transformation challenge!! Lawrence lost 4.65% body fat (lost 13.48 lbs body fat, gained 1.52 lbs lean mass!). Tammy lost 4.64% body fat (lost 6.07 lbs body fat, gained 13 lbs muscle!). GREAT job to everyone who made a decision to eat cleaner and work harder! Your success no matter how big or small is moving you in the right direction! Proud of you guys! Shout out also to Denise and Jayci who lost 3% and to Scott White who lost 4%!

Michael Ray published the post The first cue for a new CF athlete. on
Ok, before we get started I first want you to sit back, close your eyes, and take in three deep...
CrossFit Train shared a link on Facebook

http://crossfittrain.com/blog/2015/4/26/masters-qualifier

Beaverton CrossFit posted an article
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Telegraph CrossFit shared a link on Facebook

http://www.telegraphcrossfit.com/monday-4272015/

CrossFit A.P.E. posted on Facebook

Monday, 4/27/2015 Warm up: Choice Strength: None WOD: AMRAP 20 minutes -Run 200m -5 Pull ups -10 Push ups -15 SQUATS POST # OF ROUNDS COMPLETED

Telegraph CrossFit posted an article
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Telegraph CrossFit shared a link on Facebook

99$ weightlifting shoes https://www.facebook.com/MuscleDriverUSA/posts/10153213026490270:0

CrossFit Portland posted an article
CrossFit Southwest Portland posted on Facebook

WarmUp Run or Row 600m 1 Len Inchworm 1 Len SpiderMan 3 Rounds 9 PushUp 9 SupineRow 9 GobletSquat 1) BenchPress ** Base the percentages from 90% of your 1RM Set 1 40% x 5 reps Set 2 50% x 5 reps Set 3 60% x 5 reps 2) AMRAP20 10 DB PushPress 35/20# 10 DB Burpee 35/20# Run 200m Cool RestWalk 200m / Roll / Stretch

Mahoney CrossFit shared a link on Facebook

Monday Loading April 27th/19th Edi/wods/tier-2 Alright folks we are officially in our loading phase for the next 3 weeks. I know for some of you this is not the funniest part of training for you. smile emoticon But being here everyday and pushing through the grind will have it's benefits for those that have discipline to achieve their individual greatness. 1. Nothing in life comes easy 2. Persistence brings success 3. Don't be a Sissy

CrossFit All Terrain posted an article
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CrossFit Grants Pass posted an article
Rogue Valley CrossFit shared a link on Facebook

Rogue Valley CrossFit posted an article
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Anonymous shared a link on Facebook

4/27/15 http://wp.me/sWAja-42715

Anonymous posted an article
Beaverton CrossFit shared an image on Facebook

Look! Another cute CrossFit couple joins our family! Welcome Brian and Kelly!!! #CrossFit #crossfitcouples #bulldogstrong

CrossFit Southwest Portland shared an image on Facebook

Nice work Sunday Funday crew! Welcome Laura, Shane and Mohammed to our regular CrossFit program.

CrossFit Train shared an image on Facebook

Steve killed the thrusters on Masters Qualifier Event 3: 2 rounds for time of: 1,000-meter row 50 thrusters 65 lbs. 30 chest-to-bar pull-ups

Beaverton CrossFit shared an image on Facebook

Great day of competition! #bulldogstrong

CrossFit Oakland posted on Facebook

Sunday is a Recovery Day.

Max Fitness CrossFit shared a link on Facebook

Gymnastics WOD 11 am 4/26/15 http://www.maxfitnesscrossfit.com/?p=8886

Max Fitness CrossFit posted an article
CrossFit Potrero Hill shared a link on Facebook

WOD- Sunday Apr 26 (repeat from 11/22/14) SKILL: Max Handstand walk distance Lv1 Max HS hold on wall Lv2 Max free HS hold WOD: Teams of 2 80 Air Squats 10 wheelbarrow walks 60 Pull-ups 8 wheelbarrow walks 40 T2B 6 Wheelbarrow walks 20 Burpees 400 m …

CrossFit Potrero Hill posted an article
Max Fitness CrossFit shared an image on Facebook

What an INCREDIBLE morning we had at the SWAB-n-WOD! 29 athletes (plus kids and dogs) came out and experienced Lori's WOD. Most importantly, we signed up 15 people for the Be The Match bone marrow donor registry! Stephanie finished as the top woman with 339 reps and Ian finished as the top male with 368 at RX. Way to go! Lori (SASS- Swab and Save Someone), this is us sending you all of our good vibes for your fight against cancer. We will continue to search for your bone marrow match here in SF and beyond! Now, we challenge San Francisco CrossFit, United Barbell, Telegraph CrossFit, Flagship CrossFit, LaLanne Fitness CrossFit, CrossFit Potrero Hill, CrossFit Alinea, CrossFit 415, and Arena Ready Performance | CrossFit to host your own SWAB-n-WOD and see if you can collect more swabs and complete more reps than our athletes. Send us a direct message if you're in! -

CrossFit 101 shared an image on Facebook

Our Instructors at CFHQ's Gymnastics seminar teaching us how weak our cores are lol. #coachseanhasmilfadmirerershere #coachmarcialhasmaleadmirerershere #continuingeducation

CrossFit Burlingame shared an image on Facebook

Napa Stay Ready Team CFBG is coming for you! Family time outside the gym is important. #dressedtoimpress #cfbgfamily #crossfit #CFBG #napa

Berkeley CrossFit posted an article
CrossFit Oakdale shared a link on Facebook

http://cfoakdale.com/2015/04/25/normal-ish-saturday/

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New Era CrossFit posted an article
CrossFit Echelon shared a link on Facebook

04/25 WOD Day of Strongman Yoke Work and Tire Flips The post 04/25 WOD appeared first on Crossfit Echelon.

CrossFit Echelon posted an article
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cfsausalito shared an image on Facebook

Friday night boys' club with a little "Bear Complex." #sausalitostrong

CrossFit Oakdale shared an image on Facebook

CrossFit birthday gifts!

CrossFit Oakdale shared an image on Facebook

Friday 4/24/15 #crossfitoakdalewhiteboard

Morgan Hill CrossFit shared an image on Facebook
Morgan Hill CrossFit shared an image on Facebook

Barbell club Friday's at 430-6! Drop Snatch/ Snatch/ clean+ front squat+ jerk/ back squat/ RDL http://ift.tt/1PxktVP

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@christine.clark.775

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CrossFit Avalanche shared a link on Facebook

Truckee-Donner Recreation and Park District Presents: Help bring WARM WATER to Truckee by dipping in some COLD WATER! All proceeds go to the new Truckee Aquatic Center. Come enjoy an afternoon of free prizes, learning a new Crossfit routine, stand-up & prone paddling, taking a dip in Donner Lake and raising money for a great cause! Saturday May 2: Schedule Of Events: Ongoing | Watermans 100 yards Sprint Paddle Challenge 2-2:30pm | Registration 2:30-3:15pm | Workout w/ Crossfit Blizzard & Avalanche 3:15-3:25pm | Raffle with prizes from Finis 3:30-3:40 | Donner Dip! 3:40pm-4pm | Group Picture and snacks https://apm.activecommunities.com/tdrpd/Activity_Search/donner-dip-fundraiser-adult/1012

CrossFit Avalanche shared a link on Facebook

CrossFit Avalanche, CrossFit Blizzard - CrossFit Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats

CrossFit Anywhere shared a link on Facebook

Spring Newsletter http://conta.cc/1GgFsW7