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!

Workout of the Day
Three rounds for time:
10 Pull-Ups
15 Front Squat #135/95
15 Push-Ups
30 Box Jumps "24/20

Our purpose here is to show specifically how a simple goal, like rowing a seven-minute two thousand meters, can not only be systematically and deliberately approached from multiple protocols, but can generally encourage similar thinking in pursuing other fitness milestones...



Workout of the Day
One-Arm DB Push Press
5, 5, 5, 5, 5
-break
Five rounds for time of:
10 DB Walking Lunge #50/30
10 DB Swing

Most of you have noticed the snazzy sign out front by now. Not only is it an effective advertisement for CrossFit, TIRE FLIPPIN' is a fantastic functional movement. Get down here tomorrow (Friday) and give it a flip. I'll be in the gym all day and I'm offering a free class to anyone that flips it down to First Street and back (400m) under 8 minutes. GET SOME!!!



Workout of Day
Hang Squat Clean
Ladder #135/95
1 rep 1st min.
2 reps 2nd min.
3 reps 3rd min...
-break
As many rounds as possible in 8 minutes:
10 DB Thruster #40/25
10 Knees to Elbow

The Bar-barians are a team of elite bodyweight specialists, founded on the goal of achieving physical perfection while providing the ability to motivate, inspire, train and treat our members and guests with respect and professionalism. Bar-barians was founded in 2004, in Brooklyn, New York...



BAR-BARIAN REQUIREMENTS:
1. 5 Muscle Ups
2. 45 Dips
3. 25 Pull-ups
4. 55 Push Ups
5. and 5 Muscle Ups, within 6 mins.



Updated Bodyweight Workouts List HERE: CrossFitBodyweightWorkoutResourcev2.0-1__.pdf!

Workout of the Day
Overhead Squat
5, 5, 5, 5, 5
-break
For time:
50 Wall Ball #20/14
40 Kettlebell Swing #1.5/1
30 Overhead Squat #95/65
20 Pull-Up
10 Muscle-Up