Workout of the Day
Five rounds for time:
20 Overhead Walking Lunges #45/25
15 Burpee
Run 400m

For the first time ever, CrossFit.com is going to stream live coverage of an event free at live.crossfit.com. They'll be streaming coverage all day Saturday and Sunday, now with six cameras, three full time announcers, and at least four guest announcers. For those of you not able to tune in live, we will also create archives of each hour's footage for download on demand....



Workout of the Day
Front Squat
5, 5, 5, 5, 5
-break
As many rounds as possible in 12 minutes:
10 Squat Clean Thruster #95/65
10 Pull-Ups

Originally created by Bryant Powers (CrossFit Oaho), The “Rx Checklist” Challenge is a serious test of skills commonly used in CrossFit style workouts. It was recently brought to the mainland by Freddy Camacho (CrossFit One World), who described it as “The greatest One World event ever.” This is how the challenge works: A small number of students will be selected for the Challenge to be held on a specific day and time. All athletes will turn their checklist card into the moderator. The cards will be shuffled and the order will be set for the entire Challenge. The participants will go one after another through each skill. Each skill will be set up immediately after completion of the previous skill. There are a few skills where two or more participants will perform at the same time. The moderator will determine how many participants will move at one time. All 34 SKILLS (see below) must be performed in order, one after another. If the athlete fails an attempt, you get a second attempt before the class moves onto the next skill. If you fail more than two first attempts, you do not pass the Challenge. If you fail your second attempt on one exercise, you will get one more chance at the end of the Challenge to attempt the skill again. Below are the movements in order, along with movement standards we uphold...

“The Rx Checklist”

1. 5 reps - Front Squat (155/105).
Crease of hip below parallel and full hip extension at top of squat.

2. 5 reps - Overhead Squat (95/65).
Crease of hip below parallel and full hip extension at top of squat.

3. 5 reps - Deadlift (225/155).
Full extension at top of lift and hands must stay on bar for all five reps.

4. 5 reps - Kettlebell Swing (32kg/20kg).
Arms must stay straight and ears in front of arms in overhead position.

5. 3 reps - Thruster (135/95).
Crease of hip below parallel and ears in front of arms in overhead position.

6. 15 reps - Wall Ball (20/14).
Hip crease below parallel. Ball OVER the 10’ mark. Dropped ball is a failed attempt.

7. 5 reps - Squat Clean (135/95).
Hip crease below parallel, full hip extension at top. Hands stay on bar for all five reps.

8. 5 reps - Jerk (135/95).
Ears in front of arms in locked out overhead position. Push jerk or split jerk.

9. 3 reps - Squat Snatch (135/95).
Catch in full squat with crease of hip below parallel to full hip extension.

10. 3 reps (each) - One Arm Dumbbell Snatch (50/35).
Catch in full squat with crease of hip below parallel to full hip extension. DB touches ground.

11. 5 reps - Dumbbell Hang Squat Clean (50/25).
Must catch in squat with crease of hip below parallel.

12. 5 reps - Press (95/65).
Ears in front of arms in locked out overhead position.

13. 5 reps - Push Press (135/95).
Ears in front of arms in locked out overhead position.

14. 5 reps - Sumo-Deadlift High-Pull (95/65).
Elbows above bar in high pull position.

15. 5 reps - Bench Press (BW/66% of BW).
Touch and go. Bar to chest full lock out at the top.

16. 5 reps (each) - Turkish Get-Up (40/25).
Lying flat on back to standing back to laying flat on back equals one rep.

17. 15 sec hold - Paralette L-Sit.
Toes above hips at start and end.

18. 15 sec hold - Freestanding Handstand.
No spotter.

19. 10 reps – Chest to Bar Pull-Up.
Full extension of arms at bottom. Chin over bar at top.

20. 5 reps - Strict Pull-Up.
Full extension of arms at bottom. Chin over bar at top.

21. 1 ascent - Rope Climb 15’.
Must start on with butt on ground. Using feet is okay.

22. 3 reps - L Pull-Up.
Toes above hips at start and end. May lower the legs each rep, toes above hip before start of rep.

23. 3 reps - Ring Muscle-Up.
Turn palms out at bottom prior to beginning and turn palms forward when over the rings.

24. 3 reps - Bar Muscle-Up.
Full extension of arms at the bottom. Arms locked out above the bar.

25. 25 reps - Push-Up.
On count of judge. Down, hold, up, hold. Chest to deck. Full extension of arms at top of push-up.

26.5 reps- Slapping Push-Ups.
Chest to deck, then both hands must touch the chest when at top of the push-up.

27. 5 reps - Ring Dip.
Shoulders below elbows at bottom position. Turn palms forward when over the rings at top.

28. 5 reps - Handstand Push-Up.
Forehead touches deck. At top position, head comes forward and ears are in front of arms.

29. 10 reps - Burpee.
Chest touches deck. 6” jump.

30. 10 reps - GHD Sit-Up.
One hand touches ground at bottom position. One hand touches foot post at top position.

31. 10 reps - Knees to Elbow.
Knees must go over the elbow. Arms must stay straight.

32. 10 reps - Rebounding Box Jump 20”.
Must jump as soon as feet touch the ground. Must get full hip extension jumping off box.

33. 3 reps (each) - Pistol.
Butt must go to ankle depth. You leg extended cannot touch ground for all three reps.

34. 10 reps - Double-Under.
Self explanatory.

There will be one “Rx Checklist” Challenge per month. Each month will be denoted as a graduating class. The first Challenge will be Class 01, the second Class 02, etc… There will be a framed photograph of each graduating class hung up at the gym. Upon successful completion you will receive a certificate and the coveted “Rx Checklist T-Shirt”.

Workout of the Day
Snatch
1, 1, 1, 1, 1
-break
Three rounds for time:
15 Handstand Push-Ups
Row 250m
15 Power Snatch #95/65

Individual Workouts:

Event #1 (On the grass throwing field outside the stadium – Vista Field)
The athlete FLIPS A TIRE (large truck tires / smaller tires for women) approx. 75m, from behind a start line or cone to beyond a destination line or cone. RUNS back to the start point. Then a LOG CARRY (10’ x 8” – approx. 85# - men; 7’ x 7” – approx. 65# women) from behind start cone so the entire log is past the destination cone. if any part of the log hits the ground the athlete must stop completely and re-shoulder the log before continuing. Then flip the tire back to start point, passing the start cone. Run back to the log and then return it, carrying it until the entire log is past the start cone. At all times during the log carry, it must be held above the shoulder.

Event #2 (Held on the grass outside the track – Crawford Field)
5 Rounds for time: 5 MUSCLE-UPS Men / 2 Women, 10 POWER CLEANS 135# / 85 #, 200m Run – around a barrier.

Floater Workout (On the Basketball Courts - Announced when the athletes register on Friday 5-7-10)
To be completed on Saturday, based on a time the athlete signs up for at check in: The athlete will have 7 minutes to complete a number of repetitions of two movements for the fastest time. If an athlete does not complete the event on Saturday he/she will receive a DNF and be disqualified.

Looks like there will be ROWING, OVERHEAD SQUATS, SHOULDER TO OVERHEAD and/or BURPEE TO BARRIER JUMPS according to this Movement Standard VIDEO HERE.



Team Competition

Event #1 (On the grass outside the track – Crawford Field)
A relay involving three stages. The first member of the team does a shuttle run to 10 yd, then 20 yd line/cones, then to 100m (If the ground is not touched with one hand completely beyond the line he/she will have to return and touch the ground completely past the cone/line.), to a set of 50# (m) or 30# (w) DB’s at the 100yd line. The first member does 30 DB Thrusters then runs back and touches the second athlete who starts the shuttle run to the DB’s. The first athlete then does 15 (m) or 10 (w) ring dips, sits down and is finished. The team continues with each returning member touching/starting the next member before the leading member does his or her ring dips to finish. The clock stops when the last team member finishes his/her dips (the last team member runs straight to the rings from the DB Thrusters, not to the start line).

Event #2 (Held in the track/stadium)
Teams begin on the track in the start positions for a 400m relay race. Each team member runs a 100m leg, passing one baton. The final leg runner runs his 100m, then runs a full lap, picking up his team members as he goes. Once all collected, the team completes another 400m lap from the original start point, together. First team finishing the run gets the pick of the work areas along the side of the track in front of the bleachers. Then only two members at a time work, doing the following: 250 One Arm DB Power Snatches – any member completes as many as they want with a 50 pound or 30 pound dumbbell. The leading edge of the DB touches the deck each rep, finish position is with the arm locked out overhead and the feet inside of 24” wide lines taped on the deck, each rep. 500 Double-Unders. When all reps are complete, the team runs together around the track in the same direction and lane they initially ran in, to a pull up bar complex where, one at a time, they complete a team total of 125 Pull-ups (chin over the bar). Their clock stops when the last pull up rep is done.

Workout of the Day
Bench Press
5, 5, 5, 5, 5
-break
Seven rounds for time:
Run 200m
7 Bench Press #135/95
7 Knees to Elbow
7 Wall Ball #20/14

This post goes out to all the STRONGWOMEN of LALANNE FITNESS. I have watched every one of you boost your power output and become more confident with every workout. You are all leading by example, demonstrating the physical and psychological benefits of our STRENGTH TRAINING program. Your participation in CrossFit is paving the way for WOMEN every where, as you open the door to say, YES. That's right... LIFTING heavy weights is the most effective way to shed unwanted body fat while building a tighter, leaner, stronger, more athletic physique!



Pictured in order: Tovah, Ty (black tank), Aisha, Lavinia, Sophie, Cara, Linda, Susan, Sarah and Regina who by the way did her first kipping pull-up yesterday... Way to go REGINA! Thanks to Sarah for her female presence at the Brickhouse and calling my attention to this fantastic CF Journal article titled: "Beyond the Body - CrossFit girls are beautiful - but it’s more about attitude and determination than appearance."

Workout of the Day
Box Squats
5, 5, 5, 5, 5
-break
"Animal"
150 Kettlebell Swings #2/1.5

ATTENTION ALL STUDENTS: This post includes some EXCITING UPDATES for upcoming DEATH-BY-BARBELL CHALLENGE. Please see below as we have made some changes to make this an awesome event! We are expecting a record number of participants... SIGN-UP at your next class!

1. There are now FOUR CATEGORIES instead of three:
Women: (Beg- 35#, Int- 55#, Adv-75#, Elite-95#)
Men: (Beg- 75#, Int-95# , Adv-115#, Elite-135#)
2. The entry fee of $35 will include a DEATH-BY-BARBELL CHALLENGE T-SHIRT.
3. Heats will run every 25 minutes starting at 8:30 AM with a 20 MINUTE CUT-OFF.
4. Each athlete will be JUDGED according to CrossFit Games movement standards.
5. CASH PRIZES will be awarded to "most improved" and "fastest" times (women/men) in all categories.



Workout of the Day
For time:
"ANGIE"
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats