Check out what Coach Chris put on HIS wish list this year!

Chris’ Holiday Wish List

This is a list of items that would enhance my life personally from day to day, making every part a bit more fun. I’ve started small and then went big… real big. It all just depends on how much extra cash we’ve got on hand…or shall I say how much “Santa” is willing to spend! Some of these are over the top and others are quite necessary!

Here goes…

1. Lock-Jaw Barbell Collars – $45.00

This will be the latest addition to the LaLanne Fitness free weight stack. Over the years I’ve been through many variations of barbell collar and this one is the best, hands down!

2. RX Jump Ropes – $34.95

If you want to master double-unders, a custom jump rope is the key. RX Jump ropes are the best. Owner Dave Newman is also a CrossFit coach so he works hard to make sure you get better – “One size does not fit in all in the world of jump ropes. Having a jump rope that is properly fitted to your body and jumping mechanics makes all the difference in the world. Every Rx Jump Rope is custom made when ordered by the athlete.”

3. Super Franks – $100.00

This is our son Jackson’s favorite place to go for entertainment and they’ve also got a few games for daddy – “Super Franks was created ‘By Parents, For Parents’ which means we want to enjoy this place as much as our kids.” He’s now 14 months old and spending time with him gets more fun every day. I don’t think they offer it but if I could buy a season pass, I sure would.

4. Kelty Satellite 30°F Sleeping Bag – $139.95

A camping trip is in my near future and I’m going to neep a cozy sleeping bag – “Bringing the sleeping comforts of home into the backcountry, the Kelty Satellite 30°F double-wide rectangular bag is designed for camping couples.”

5. Strength Training with Mark Rippetoe – $100.00-300.00/hour

Mark Rippetoe is my favorite strength coach. Not only does he have a great sense of humor, he’s an author, lecturer, and owner of Wichita Falls Athletic Club. If you are serious about getting stronger, read his book Starting Strength 2^nd Edition today! It is on my bucket list to get a few workouts in with the man himself!

6. RayBan RB 2027 Predator 2 Sunglasses – $165.00

Raybans are my favorite. According to their website – “The unapologetic wrapped fit sunglasses create a sporty look that is both casual and athletic. The end result is an authentic statement piece that is bold, iconic, and unmistakably Ray-Ban.”

7. Bose 901 Direct/Reflecting Speaker System – $1,398.95

The addition of new stereo speakers could instantly enhance the experience in our new 6,000 square foot CrossFit gym. Awesome music would equate to awesome workouts. Everyone knows there is nothing better than Bose systems. If these bad boys are capable of rocking your favorite night club, imagine what they could do for your next workout!

8. Inov-8 Bare-X Lite 150 – $110.00
The best shoe for CrossFit, hands down – “The lightest, most minimalist shoe in the Road range. Quick lace and perfect for race day. The 3D Air Mesh upper is tongue-less and stretchy to ensure a secure, comfortable fit.”

9. 2XU Men’s Elite Compression Tights – $185.00
I never thought wearing tights would make me faster and stronger but I was wrong. Get them and you’ll see why – “During exercise your muscles are exposed to vibration. This major cause of muscle fatigue is called muscle oscillasion and can be reduced by wearing 2XU compression tights. This leads to greater strength, endurance and overall performance.”

10. Vantare Platinum Plus Class A Motorcoach by Featherlite – $2.5 Million

I’ve always wanted to go on tour. What better reason to go on tour than to visit CrossFit affiliate across the country? Especially in the world’s most expensive RV! “Your home on wheels…or maybe a Beverly Hills mansion on wheels! The Vantare Platinum Plus Class A Motorcoach is luxury at its finest.That’s what you get for $2.5 million.”

The post Holiday Wish List – Coach Chris LaLanne appeared first on Breaking Muscle.

To learn more about Chris, read our feature interviews:

Part 1: “The Family Tradition”

Part 2: “Coaching Challenges”

Upper Body Workout

Strength:

Shoulder Press

5-5-5-5-5

5 sets of 5 reps, ascending in weight.

Conditioning:

For time:

500m Row

25 Push Press

400m Run

Suggested Weights:

Men 65-95#

Women 35-65#

Post heaviest set of bench press and time on conditioning workout to comments below.

The post Strength & Conditioning – Chris LaLanne: Week 3, Day 4 appeared first on Breaking Muscle.

To learn more about Chris, read our feature interviews:

Part 1: “The Family Tradition”

Part 2: “Coaching Challenges”

Lower Body Workout

Strength:

Back Squat

Find your 20 Rep Max

Warm up and increase weight to find the heaviest you can do 20 reps straight.

Conditioning:

As many round as possible, in 20 minutes:

5 Back Squat

10 Push Ups

15 Ab-Mat Sit Ups

Suggested Weights:

Men 105-155#

Women 65-105#

Post 20 rep max for back squat and number of rounds completed on conditioning workout to comments below.

The post Strength & Conditioning – Chris LaLanne: Week 3, Day 3 appeared first on Breaking Muscle.

To learn more about Chris, read our feature interviews:

Part 1: “The Family Tradition”

Part 2: “Coaching Challenges”

Total Body Workout

Strength:

Thruster

5-4-3-2-1

Pyramid up to your 1 rep max.

Conditioning:

For time:

800m Run

30 Thrusters

Suggested Weights:

Men 45-75#

Women 30-55#

Post 1 rep max for thruster and time for conditioning workout to comments below.

The post Strength & Conditioning – Chris LaLanne: Week 3, Day 2 appeared first on Breaking Muscle.

To learn more about Chris, read our feature interviews:

Part 1: “The Family Tradition”

Part 2: “Coaching Challenges”

Upper Body Workout

Strength:

Bench Press

10-10-10-10-10

5 sets of 10 reps, same weight across all sets.

Conditioning:

For time:

10-9-8-7-6-5-4-3-2-1

Burpee Box Jumps

1-2-3-4-5-6-7-8-9-10

Pull Ups

Do 10 burpee box jumps, then 1 pull up, 9 burpee box jumps, 2 pull ups, etc.

Post time for conditioning workout to comments below.

The post Strength & Conditioning – Chris LaLanne: Week 3, Day 1 appeared first on Breaking Muscle.

To learn more about Chris, read our feature interviews:

Part 1: “The Family Tradition”

Part 2: “Coaching Challenges”

Lower Body Workout

Strength:

Front Squat

5-4-3-2-1

Pyramid up to your 1 rep max.

Conditioning:

3 rounds, for time:

50 Double Unders

15 Front Squats

Suggested Weights:

Men 95-135#

Women 65-95#

Post 1 rep max for front squat from strength workout and time for conditioning workout to comments below.

The post Strength & Conditioning – Chris LaLanne: Week 2, Day 4 appeared first on Breaking Muscle.

To learn more about Chris, read our feature interviews:

Part 1: “The Family Tradition”

Part 2: “Coaching Challenges”

Total Body Workout

Strength:

In 6 minutes:

Complete a 1000m Row

Then, Max Reps Push Jerk until time runs out.

Score is number of push jerks completed.

Suggested Weights:

Men 95-135#

Women 65-95#

Conditioning:

As many round as possible, in 12 minutes:

12 Dumbbell Bench Press

12 V-Ups

Suggested Weights:

Men 30-50# (each dumbbell)

Women 20-35# (each dumbbell)

Post max reps of push jerk from strength workout and total rounds completed for conditioning workout to comments below.

The post Strength & Conditioning – Chris LaLanne: Week 2, Day 3 appeared first on Breaking Muscle.

To learn more about Chris, read our feature interviews:

Part 1: “The Family Tradition”

Part 2: “Coaching Challenges”

Upper Body Workout

Strength:

Strinct Ring Dip

10-10-10-10-10

Perform 5 sets of 10 reps, with perfect form

Scale to ability level by switching to bar dips or adding rubber band assistance.

Conditioning:

3 rounds, for time:

400m Run

21 Kettlebell Swings

12 Plate Burpees (watch at :40 into this video)

Suggested Weights:

Men 1-2 pood for kettlebell swings, 25-45# for plate burpees

Women .75-1.5 pood for kettlebell swings, 10-25# for plate burpees

Post time for conditioning workout to comments below.

The post Strength & Conditioning – Chris LaLanne: Week 2, Day 2 appeared first on Breaking Muscle.

To learn more about Chris, read our feature interviews:

Part 1: “The Family Tradition”

Part 2: “Coaching Challenges”

Lower Body Workout

Strength:

In 8 minutes:

Complete an 800m Sandbag Run

Then, Max Reps Dumbbell Walking Lunges until time runs out.

Score is number of walking lunges completed.

Suggested Weights:

Men 40-80# for sandbag, 30-50# for lunges (each dumbbell)

Women 20-40# for sandbag, 20-35# for lunges (each dumbbell)

Conditioning:

As many round as possible, in 8 minutes:

8 Stiff Legged Deadlifts

8 Ab-Mat Sit Ups

Suggested Weights:

Men 95-135#

Women 65-95#

Post max reps of lunges from strength workout and total rounds completed for conditioning workout to comments below.

The post Strength & Conditioning – Chris LaLanne: Week 2, Day 1 appeared first on Breaking Muscle.

Total Body Workout

Strength:

Find your 1 rep max of Split Jerk

Conditioning:

As many rounds as possible, in 15 minutes:

10 Wall Ball

10 Toes-to-Bar

10 Box Jumps

Suggested Weights/Heights:

Men 16-20# for wall ball, 20-24″ for box jump

Women 8-14# for wall ball, 16-20″ for box jump

Toes-to-bar may be modified – simply raise your toes as high as you can get them each rep.

Post weight of heaviest successful split jerk and time for conditioning workout to comments below.

The post Strength & Conditioning – Chris LaLanne: Week 1, Day 4 appeared first on Breaking Muscle.

Upper Body Workout

Strength:

Weighted Pull Up

Make 7 attempts at your 1 rep max for weight

Conditioning:

10-9-8-7-6-5-4-3-2-1

Kipping Pull Ups

1-2-3-4-5-6-7-8-9-10

Dumbbell Push Press

Do 10 kipping pull ups, 1 dumbbell push press, 9 kipping pull ups, 2 dumbbell push press, etc.

Suggested Weights:

Men 25-50# (each dumbbell)

Women 15-35# (each dumbbell)

Post weights of heaviest successful pull up and time for conditioning workout to comments below.

The post Strength & Conditioning – Chris LaLanne: Week 1, Day 3 appeared first on Breaking Muscle.

Lower Body Workout

Strength:

Max Height Box Jump

Make 7 attempts at your 1 rep max for height

Conditioning:

Five rounds, for time:

10 Pistols

10 Good Mornings

10 Hollow Rocks

Suggested Weights:

Men 45-75#

Women 35-55#

Post height of highest successful box jump and time for conditioning workout to comments below.

The post Strength & Conditioning – Chris LaLanne: Week 1, Day 2 appeared first on Breaking Muscle.