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LaLanne FitnessThursday – December 24: Gym is Open 1:00 – 4:00
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Monday – November 23, 2015 Mobility: Hip mobility Skill Practice Warm Up: None. Strength: 9×1 deadlift – 12 of 14. Same weight as Thursday. (9 sets of 1 rep, “across,” same weight for each set) Super Set: 9×1 weighted pull up (9 sets of 1 rep, “across,” same weight for each set) Metabolic Conditioning: “Asteroid” 7 minute AMRAP (As many rounds as possible): 5 left hand dumbbell presses (Performance: 45lbs, Athletic*: 25lbs, Health: 15lbs), 5 right hand dumbbell presses, 15 ‘heavy kettlebell swings (Performance: 70lbs, Athletic *: 53lbs, Health: 35lbs), 20 abmat sit ups *Women’s “As Prescribed” weights and reps (Rx) Scaling Guide: 3-6 rounds. [ 68 more words. ] http://lalannefitness.com/asteroid-monday-november-23/
12 WODers WODding The LaLanne Fitness CrossFit Annual Holiday WOD, Potluck, Party and Ugly Sweater Contest December 11, 2015 WOD at 6:00pm (come in early to warm up) party to follow at 7:00pm Join us for an evening of fun and fitness, full of tomfoolery and many shenanigans! EVERYONE WELCOME! BRING A GUEST OR INVITE ALL YOUR FIT FRIENDS! Please click here to let is know if you are coming and how many guests you plan to bring! http://lalannefitness.com/the-lalanne-fitness-crossfit-annual-holiday-wod-and-party-friday-december-11/
Wednesday – November 18, 2015 Mobility: Shoulder mobility Skill Practice Warm Up: Spend 10 minutes working up to a challenging jerk, out of the rack (push or split), or working on jerk drills. Shoot for the 70-80% range. 1-1-1-1-1-1-1 Strength: None. Super Set: None. Metabolic Conditioning: “Reckless Recluse” 5 rounds, for time: 4 Jerk ‘heavy’ (Performance: 155lbs / Athletic: 95lbs* / Athletic: 65lbs), 8 ring rows, 8 toes-to-bar, 16 burps, 1 min rest. [ 114 more words. ] http://lalannefitness.com/wednesday-november-18-reckless-recluse/
Tuesday – November 3, 2015 Jo Lara “Land-Shark” Mobility: Shoulder mobility (If you are reading this now, show-up early and spend at least 5-10 minutes on shoulder mobility to get ready for muscle-ups.) Skill Practice Warm Up: For 8 minutes perform 4 sets, of 5 reps, of either scaled ring dips, muscle up transitions (feet on the floor or box), or muscle ups. [ 78 more words. ] http://lalannefitness.com/tuesday-november-3-like-a-russian-race-horse/
Mobility: None. Mobilize shoulders and/or hips before class. Skill Practice Warm Up: Spend 10 minutes working up to a challenging squat snatch + 1 OHS. Try to get to 70-80% of your max snatch. 1-1-1-1-1 Strength: none Metabolic Conditioning: “Wolfthorne” 3 rounds for time:, 4 squat snatches (Performance: 115lbs / Athletic: 65lbs* / Health: 35lbs) PS to OHS acceptable 5 overhead Squats (same), 6 clean and jerks (same), 7 thrusters (same), 18 burpees over the bar, 1 min rest. [ 145 more words. ] http://lalannefitness.com/wednesday-october-21-wolfthorne/
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