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Category Archives: Yoga

TUES 10.20.15 “Champion Re-Test”

By | Lurong Living Championship Challenge, WOD, Yoga | No Comments
Anne-Marie and Jeannette pressing out Thrusters during partner Holbrook.

Anne-Marie and Jeannette pressing out Thrusters during partner Holbrook.


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Lana Wilson
Sign up for yoga this week and next. Click here to reserve

Challenge WOD 5 "The Motivator"

Challenge WOD 6 "Champion Re-Test"


Workout of the Day (WOD)

“Champion Test”

The workout is an AMRAP (As Many Reps as Possible) in 2 rounds of 6 movements each with an equal 60 seconds of work to rest ratio.

Deadlift (m = 75/115/155, w = 55/75/100)
1 minute rest
Box Jump Overs (m = 20/24/30”, w = 12/20/24”)
1 minute rest
Hang Power Cleans
1 minute rest
Muscle Ups*
1 minute rest
Thrusters
1 minute rest
Row for Calories
1 minute rest

Repeat for round 2

Weights and heights are designated (L1/L2/L3). *L2 Box dips straight legs / L1 Box dips bent knees.

At the sound of 3, 2, 1 Go the athlete will perform as many Reps as possible of deadlifts in 60 seconds followed by 60 seconds of rest. When the clock hits 2 minutes the athlete will perform as many reps of Box Jump Overs in 60 seconds followed by 60 seconds of rest…and the pattern continues through 2 complete rounds. The workout is over when the clock hits 23 minutes. Overall there is 12 minutes of work time and 11 minutes of rest built into the workout.

**Click here to see WOD description:
"Champion Test" WOD Description and Standards

Post total reps completed in 2 rounds of the AMRAP. Ex: 204 L3.

And coming tomorrow...

A. Power Clean: In 20 minutes working up to a heavy single.

B. 10 minute EMOM:
40 seconds work:
2 Power Clean (75%)
AMRAP Bar facing burpees
20 seconds rest

Post load for Power Clean. For EMOM post total reps of burpees and weight for clean.
Ex: 245#, 52 (185#).

FRI 10.16.15

By | WOD, Yoga | No Comments
Do you lift?

Do you lift?


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Michael

Workout of the Day (WOD)

A. Back Squat: 3 sets of 3 reps. Worksets. Max reps final set.

B. 6 rounds [18 minute time cap]:
12 Russian Kettlebell Swings (32/24 kg)
7 Toes to Bar
200 Meter Run

Post load and reps for Squat and time to complete WOD Ex: 325# x 4 reps, 9:56 Rx

And coming Saturday...

9am and 10am Class: Partner WOD
30 Rounds For Time [24 Minute Time Cap] 1 Wall Climb
2 Squat Cleans (m = 95/135, w = 65/95)
3 Burpees

All rounds and reps are team totals and movements may be completed in a leap frog with one partner working at a time.

Score is time to complete WOD or rounds and reps if time capped. Ex: 17:10 Rx.

11am Class: Lurong "The Motivator"
Click here for complete WOD details.


Saturday Schedule

9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit/Lurong "The Motivator"- Travis
12:15p: Yoga- Monica Miller Click here to reserve

Sunday Schedule

10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve

TUES 10.13.15 “The Motivator”

By | Lurong Living Championship Challenge, WOD, Yoga | No Comments
Maria

Maria


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Lana Wilson
Sign up for yoga this week and next. Click here to reserve

Challenge WOD 5 "The Motivator"

Challenge WOD 5 "The Motivator"


Workout of the Day (WOD)

A. Clean & Jerk Complex: In 12 minutes work up to a heavy complex:
1 Power Clean
1 Push Press
1 Push Jerk

B. “The Motivator”
9 minute AMRAP
Shoulder-to-overhead (m = 65/95/115, w = 35/65/85)
20 double under penalty (Singles = L1/L2)
Front rack lunge steps (m = 65/95/115, w = 35/65/85)
5 burpee penalty

At 3, 2, 1 Go the athlete picks up the bar and completes as many reps of Shoulder to Overhead as possible. The athlete can rest the bar in the front rack position or overhead, but once the bar touches the ground the athlete must serve the penalty of 20 Double Unders. Once the penalty reps are completed the athlete moves on to performing as many Front Rack Lunges as possible. Once the barbell hits the ground the athlete will serve the penalty of 5 Burpees, and then the athlete returns to Shoulder to Overhead. The pattern continues until the clock expires. Double Unders must be completed between Shoulder to overhead and lunges. Burpees must be completed between lunges and shoulder to overhead.

Scoring Notes: Penalty Reps do not count towards the athlete’s score. The total score is the total number of repetitions of Shoulder to Overhead and Front Rack Lunges completed in 9 minutes.

**Click here to see WOD description:
"The Motivator" WOD Description and Standards

Post load for Complex and total reps of S2OH and Lunges completed. Ex: 210#, 104 L3

And coming tomorrow...

A. Deadlift: 3 Rep Max

B. 12 minute AMRAP:
2 Rope Climb**
5 1-arm kettlebell thruster (L) (m = 16/24, w = 12/16kg)
5 1-arm kettlebell thruster (R)
15 AbMat Situps

**Wear long socks or pants to protect your shins when climbing rope.

Post load for Deadlift. Post total rounds for AMRAP. Ex: 415#, 7 + 4 Rx+.

FRI 10.09.15

By | WOD, Yoga | No Comments
Weekend Yoga Class

Weekend Yoga Class


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Michael

Workout of the Day (WOD)

A. Deadlift: In 12 minutes work up to a heavy set of 7 unbroken.

B. 3 Rounds For Time [15 minute time cap]:
60 Double-Unders
30 Wallballs (20/14) to 10ft
15 Deadlifts (185/125) or (65% Part A.)

Post load for Deadlift and time to complete WOD Ex: 295#, 9:45 Rx

And coming Saturday...

9am and 10am Class: Partner WOD
Team of 2
20 minute AMRAP with Static Holds
20 Pullups while partner holds elbow plank
10 Power Cleans (135/95) while partner dead hangs on pullup bar
200m Run

All reps are team totals. One partner working at a time while the other is in a static hold. Both partners run at the same time and once both are finished they may start the next round.

Score is total number of pullups and power cleans completed (30 points per round). Ex: 189 Rx.

11am Class: Lurong "Nautical Nancy"
Click here for complete WOD details.


Saturday Schedule

9a: All Levels CrossFit- Ellen
10a: All Levels CrossFit- Ellen
11a: All Levels CrossFit/Lurong "Nautical Nancy"- Ellen
12:15p: Yoga- Monica Miller Click here to reserve

Sunday Schedule

10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve

FRI 10.02.15

By | Lurong Living Championship Challenge, Partner WOD, WOD, Yoga | No Comments
Saturday morning circle up.

Saturday morning circle up.


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Ellen
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael

Workout of the Day (WOD)

A. Squat Clean: Every minute on the minute for 7 minutes:
1 Squat Clean
1 Hang Squat Clean
(80% of 1 rep max Squat Clean)

B. For Time [11 minute time cap]:
9-7-5
Squat Clean (m=95/135 w=65/95)
Strict Handstand Pushups

Post load and reps for Squat Clean Complex and time to complete WOD Ex: 235#, 6:38 Rx+

And coming Saturday...

9am and 10am Class: “Big Boat Race Relay”
Teams of 3
Two Rounds:
9 x 200 Meter Run
9 x 200 Meter Row
One teammate works while the others rest

Post time to complete WOD. Ex: 31:34 Rx

11am Class: Lurong "50's Chipper"
Click here for complete WOD details.


Saturday Schedule

9a: All Levels CrossFit- Justin
10a: All Levels CrossFit- Justin
11a: All Levels CrossFit-Lurong "50's Chipper"- Justin
12:15p: Yoga- Monica Miller Click here to reserve

Sunday Schedule

10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve

TUES 09.29.15 “50’s Chipper”

By | Lurong Living Championship Challenge, WOD, Yoga | No Comments
Lauren gliding through kettlebell swings

Lauren gliding through kettlebell swings


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Lana Wilson
Sign up for yoga this week and next. Click here to reserve

Challenge WOD 3 "50's Chipper"

Challenge WOD 3 "50's Chipper"


Workout of the Day (WOD)

“50s Chipper"

Level 3**
50 Wallballs (20/14) at 10/9ft
50 1-arm Dumbbell Snatch (alt) (70/50)
50 Pistols
50 Chest-to-bar Pullups

Levels 1 and 2 Options:
Wallballs: L2 = 20# at 9ft / 14# at 8ft, L1 = 20#/14# Medball Cleans
DB Snatch: L2 = (50/35), L1 = (25/15)
Pistols: L2 = Single leg squat touchdowns, L1 = Air Squat
C2B Pullups: L2 = Pullups, L1 = Bent knee ring row

**Click here to see WOD description for Level 1 and 2:
"50s Chipper" WOD Description and Standards

Post time to complete the WOD or every unfinished rep when time expires results in a 1 second penalty per rep. Ex: 14:27 L3

And coming tomorrow...

A. Deadlift: 7 minute EMOM 1 Deadlift. 80% of 1RM at tempo (3-0-3-1)

B. 3 Rounds For Time:
200m Front Rack Kettlebell Carry (2) (24/16kg)
40 AbMat Situps

Post load for load for Front Squat and time to complete WOD. Ex: 245#, 8:20 Rx

FRI 09.25.15

By | Lurong Living Championship Challenge, Partner WOD, WOD, Yoga | No Comments
Champion Test. We'll repeat this workout in 6 weeks as part of our Fall fitness and nutrition Lurong Living Challenge.

Champion Test. We'll repeat this workout in 6 weeks as part of our Fall fitness and nutrition Lurong Living Challenge.


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Michael

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5. Worksets. Max reps final set.

B. For Time [16 minute time cap]:
OPEN: 100 Double Unders**
21-15-9
Kettlebell Swings (24/16kg)
Burpees
CLOSE: 100 Double Unders

**Scale 1:1 Singles, 1:1 Speed Step, 35 (DU + Single)

Post load and reps for Bench and time to complete WOD Ex: 185#, 9:38 Rx.

And coming Saturday...

9am and 10am Class: Team “Hammer”
5 Rounds
5 Power Clean
10 Front Squat
5 Jerk
20 Pullups

L1/L2/L3 Weight: (m = 75/105/135, w = 50/75/95). Rounds and reps are team totals. Partners may partition reps any way. One person working at a time. All 5 Power Clean must be finished before starting the 10 Front Squat, and so on.

Post time to complete WOD. Ex: 13:45 L3.

11am Class: Lurong "The Olympian"
Click here for complete WOD details.


Saturday Schedule

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit-Lurong "The Olympian"- Michael
12:15p: Yoga- Monica Miller Click here to reserve

Sunday Schedule

10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve