Workout of the Day
20 REP BACK SQUAT #2
-break
Oklahoma Sectional WOD #3
For time (20 minute cap):
Run 250m
25 Snatches (75/45lbs)
25 Kettlebell Swings (55/35lbs)
25 Overhead Squats (75/45lbs)
25 Box Jumps (20"/16")
25 Sumo Deadlift High Pulls (75/45lbs)
25 Wallballs (20#@10ft / 14#@8ft)
25 Thrusters (75/45lbs)
Run 250m

Workout of the Day
Push Jerk
5, 4, 3, 2, 1
-break
For time:
Run 800m
50 Push Jerk #135/95
Run 800m
No rack! 10 burpee penalty every time the bar comes down from shoulders.

When you see someone wearing a CrossFit shirt, you feel instantly connected to them even if you've never seen them in your life! There is an unspoken bond, like a brotherhood/sisterhood. Chances are you have both suffered through the same grueling workouts and strive to hit PR's daily. Whenever I wear my shirt, I get stopped, it's a conversation piece. When I am driving down the freeway and another car sees the huge "CrossFit" logo on the back of my truck, I get honks and two thumbs up, everything shy of them yelling out their Fran time to me. So in a very Jeff Foxworthy way, I have posed this statement on Facebook for people to finish and got some funny responses. -Maribel


Courtesy of Firepower CrossFit

"You know you're a CrossFitter if... you are nervous about your workout, feel like crap during it, curl up into the fetal position after it and come back the next day for more." -Maribel LaLanne

Workout of the Day
Bench Press
5, 5, 5, 5, 5
-break
"Run-a-way Volkswagon"
21, 15, 9 rep rounds for time:
Bench Press #135/95
Pull-Up

The LALANNE FITNESS community seems to grow stronger every day. As our number of CrossFit students continues to multiply, so does the need for quality instruction. This week TY joins our COACHING staff. Not only is she an experienced fitness professional, TY is a super athlete and we're very excited to have her energy and enthusiasm on the floor. Welcome aboard TY!

Here's a few answer's to questions you may have: What should my 20 REP SQUAT starting weight be? Take your current 5RM and subtract 5 pounds for every workout that you'll do in the 6 period. So if your current 5RM is 375 pounds and you plan to squat 2x/week (6 weeks, 12 workouts total), that would be 375 - (5x12) = 315 pounds. How in the heck does one squat their 5RM 20 times? These are also called "breathing squats", so you'll be taking in air between reps. You'll add 5 pounds each workout! The next 20 REP BACK SQUAT PROGRAM OFFICIALLY STARTS TOMORROW... If you're not coming to class on the dates below, make it happen on your own!

#1- 5/25/10
#2- 5/28/10
#3- 6/1/10
#4- 6/3/10
#5- 6/6/10
#6- 6/11/10
#7- 6/14/10
#8- 6/17/10
#9- 6/22/10
#11- 6/25/10
#12- 6/28/10

Workout of the Day
Seven rounds:
2 Snatch Grip Deadlift
1 Power Snatch
2 Overhead Squat
-break
SD/AZ Sectional WOD #2
Seven rounds for time:
7 Power Snatch #95/65
21 Double-Unders

The LALANNE FITNESS "Student Athlete of the Week" is JOHN. He's been very consistent and works his tail off at every class. It was impressive to see just how much stronger he is at this ONE REP MAX Deadlift day (see below)!



John has also been developing his CrossFit skills including muscle-ups and handstand push-ups! BTW... it's also JOHN birthday today... HAPPY BIRTHDAY JOHN, you're doin' great, keep it up!