Workout of the Day
Overhead Squat
Find your 15 RM
-break
As many rounds as possible in 20 minutes of:
5 Overhead Squat #95/65
5 Sumo-Deadlift High-Pull

"Intermittent fasting resulted in beneficial effects that met or exceeded those of caloric restriction including reduced serum glucose and insulin levels and increased resistance of neurons in the brain to excitotoxic stress...

Intermittent fasting therefore has beneficial effects on glucose regulation and neuronal resistance to injury in these mice that are independent of caloric intake..."-pubmed.com



Workout of the Day
Deadlift
1,1,1,1,1,1,1
-break
"Karen"
For time:
150 Wall Ball Shots #20/14

Workout of the Day
Push Press
5,5,5,5,5
-break
Three rounds for time:
Run 400 meters
25 Push Press #95/65
15 Burpee

HEAVY BACK SQUATS are the FOUNDATION of our strength training program. If you did not get a chance to benefit from any of our recent 20 REP workouts, not to worry... yesterday we started the 5 X 5 BACK SQUAT WORKOUT. You will get under the barbell once a week, the dates are listed HERE. I highly recommend that you attend these classes! For a better understanding of what we are doing, read on... "Training, like most things in the universe, tends to follow fads and trends. Popular programs go out of style and others become the ‘next best thing’. Sometimes that’s good, sometimes that’s bad. In recent years, people have gotten fairly fascinated with what is a truly classic program: the 5X5 program. Since this system happens to be an excellent way of training, this is one of those cases where the fad isn’t a bad thing at all..."-A Look at the Classic 5X5 Program

Can you guess which position the lifter is strongest, therefore capable of building the most overall strength?

Workout of the Day
Back Squat # 1 of 8
5,5,5,5,5
-break
Row 2K for time!

JON is our "Student Athlete of the Week." Just look at the photo below and you will see one reason why I have chosen him. He is focused and shows up every week, seen here at the Death by Barbell Challenge, getting some help from Ty and Tovah. His strength and conditioning are really starting to show and he continues to increase the load. JON deserves a pat on the back next time you see him in class!

If you're still puzzled by the pull-up or any other exercises, post your question in THE FORUM and you'll get help immediately. Did you attend the KIPPING PULL-UP CLINIC yesterday? If so, how many pull-ups were you able to string together? There's a video link in the post below that has Rob Miller get 67. Well, even if you've only got a few, have you recorded this in your WOD LOG? This is the way we track progress, so if 2-3 months go by and you haven't reached your PERSONAL GOALS, then we may know why. In order to provide a more transparent, central method of setting these goals, tracking progress and measuring overall fitness and strength, I have created the ATHLETIC LEVEL KEY for all metabolic conditioning, weight lifting, gymnastics movements and body weight exercises performed at LALANNE FITNESS.



So... you've mastered the kipping pull-up now and you can deadlift 1.5x's your bodyweight, then run a 7 minute mile.....now what? Although you are more physically fit than ever and excited about continuing to improve your CrossFit performance, do you know what level you belong in our program or amongst the CrossFit community? See the LALANNE FITNESS ATHLETIC LEVEL ASSESMENT. Print this PDF... complete at least %70 and your level will be determined within 3 days of submission!

Join us TONIGHT for an action packed hour as we explore the pull-up and all it's variations including: L pull-up, dead hang, kipping, chest-to-bar and butterfly. This FREE CLINIC, open to all students, will begin with a short HAND TAPING tutorial. Once we're all taped up and ready to roll, we'll begin a series of basic pull-up progressions. I promise every one of you will walk out of the gym with at least one pull-up...




Workout of the Day
PRACTICE PULL-UP VARIATIONS