6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Rope Climbs: In 15 minutes work on rope climbing technique**
B. Rep Rounds for Time:
5-4-3-2-1 Rope Climbs**
25-20-15-10-5 Wallball (20/14)
****Wear long socks or pants to protect your shins when climbing rope.
Post load for rope climb and time for the WOD. Ex: 20#, 10:07 Rx
And coming tomorrow…
A. Bench Press: 5-4-3-2-1 working up to a heavy single.
Coach Travis rounding up the Saturday morning class
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Lana
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Thruster: In 12 minutes work up to a heavy set of 2. From the ground.
B. Teams of 3: 25 Minute AMRAP
3K Row
100 One Arm Alternating Kettlebell Snatches (24/16kg)
30 Thrusters (75/55)
30 Thrusters (95/65)
30 Thrusters (115/80)
30 Thrusters (135/95)
30 Thrusters (155/105)
Max Thrusters (185/135) in Time Remaining
One partner working at a time
Post load for thruster and score total reps of thrusters from AMRAP.
Ex: 215#, 154 (4 thrusters at 185#) Rx.
And coming tomorrow…
A. Rope Climbs: In 15 minutes work on rope climbing technique**
B. Rep Rounds for Time:
5-4-3-2-1 Rope Climbs**
25-20-15-10-5 Wallball (20/14)
****Wear long socks or pants to protect your shins when climbing rope.
Post load for rope climb and time for the WOD. Ex: 20#, 10:07 Rx
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Squat Snatch: In 15 minutes work up to a heavy single
B. For Time: [18 Minute Time Cap]
21 Power Snatches (m = 45/75/95, w = 35/55/65)
21 Burpees
21 Pull-Ups
15 Overhead Squats (m = 45/75/95, w = 35/55/65)
15 Burpees
15 Pull-Ups
9 Squat Snatches (m = 45/75/95, w = 35/55/65)
9 Burpees
9 Pull-Ups
Post load for Snatch and time for WOD. Ex: 165#, 10:24 L3.
And coming tomorrow…
A. Thruster: In 12 minutes work up to a heavy set of 2. From the ground.
B. Teams of 3: 25 Minute AMRAP
3K Row
100 One Arm Alternating Kettlebell Snatches (24/16kg)
30 Thrusters (75/55)
30 Thrusters (95/65)
30 Thrusters (115/80)
30 Thrusters (135/95)
30 Thrusters (155/105)
Max Thrusters (185/135) in Time Remaining
One partner working at a time
Post load for thruster and score total reps of thrusters from AMRAP.
Ex: 215#, 154 (4 thrusters at 185#) Rx.
Tomorrow, we start 2016! As we reminisce on all the great experiences of this past year, our thoughts quickly turn to look ahead, and onto new year goals and resolutions.
What goals and benchmarks have you set for 2016? Have you met with your coach to discuss actionable steps to achieve these goals in 30, 60, and 90 day intervals? There is a reason we have our goal setting for 30 days for new members and each Quarterly Progress Check. 30-Day Goals just work! However, there is nothing wrong with annual goals. They are powerful in every sense, but we want to do the best we can to break up big goals into smaller, time-bound, specific, measurable benchmarks so we can reward ourselves along the path of fitness.
If you want something badly, you can do it for 30 days. Think about something you really want to get after… actually think about it. Yes, you could do it for 30 days, right? Now ask yourself – can you do it for 300 days? That extra “0” may have changed it up a bit. An annual goal doesn’t need to be tackled tomorrow, where a near-sighted goal has a burning fire inside of it.
Maybe you take a different approach this year. Maybe your annual goal is to have 12 independent months of goal setting, and accomplishment. In 30 days we can best our last set of goals in the month prior; we can focus purely on the process, and not solely on the end state. Because as we know, when we embrace this journey, and truly enjoy every second of it, we arrive at the destination before we know it. This place where the path and destination are the same for our happiness, health, and fitness.
As we think about new year goals, keep this in mind: Make every day count towards bettering ourselves and the people we care about. “Don’t be fooled by the calendar. There are only as many days in the year as you make use of.” -Charles Richard
Darcy breezing through speed step.
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Justin
8a: Open Gym- Justin
12n: All Levels CrossFit- Tom
Holiday Class Schedule
Thursday: Evening classes cancelled for New Year’s Eve
Friday: Gym Closed for New Year’s Day
Saturday: Resume regular schedule
Workout of the Day (WOD)
A. Front Squat: 4 sets of 3 reps. Workups. Complete 1 set every 3 minutes.
B. “Jazz Hands” [20 Minute Time Cap]
75 Kettlebell Swings (24/16kg)
2K Row
75 Kettlebell Swings (24/16kg)
Post load for Front Squat and time for WOD. Ex: 250, 13:18 Rx.
Holiday Travel Workout 9
5 Rounds:
Run max distance in 1 minute
Max rep sit ups in 1 minute
Use a watch to keep track of minute intervals. For the first 3 intervals run out, and for last 2 intervals run back. Walk cool down back to start. Use WalkJogRun.net to record distance covered.
Post distance and total situps. Ex: 1760m, 102 Rx.
And coming tomorrow… Holiday Travel Workout 10
Gym Closed: Happy New Year!!
For Time:
100 jumping jacks
75 air squats
50 pushups**
25 burpees
**Scale pushups to incline on chair, bed, or stairs.
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.
B. For Time [20 Minute Time Cap]
80 Double-Unders, 4 Rounds of Mini Cindy**
60 Double-Unders, 3 Rounds of Mini Cindy
40 Double-Unders, 2 Rounds of Mini Cindy
20 Double-Unders, 1 Round of Mini Cindy
1 Round of Mini Cindy = 3 Pull-ups, 6 Pushups, 9 Air Squats
**Rx+ = 1 Round of Cindy = 5 Pull-Ups, 10 Pushups, 15 Air Squats
Post load and reps for Bench and time for WOD. Ex: 245#, 6 reps, 11:55 Rx+
Holiday Travel Workout 8
7 Rounds For Time:
7 weighted front squats
7 burpees
For squats use any item that weighs more than 5#. A backpack loaded with heavy books or suitcase full of clothes is a good substitute for a 20/14# medball.
Post weight used for squats and time to comments. Ex: 40# Dumbbell, 6:48.
And coming tomorrow…
A. Front Squat: 4 sets of 3 reps. Workups. Complete 1 set every 3 minutes.
B. “Jazz Hands” [20 Minute Time Cap]
75 Kettlebell Swings (24/16kg)
2K Row
75 Kettlebell Swings (24/16kg)
Post load for Front Squat and time for WOD. Ex: 250, 13:18 Rx.
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Richard
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Hang Squat Clean & Jerk: In 15 minutes work up to a heavy complex:
1 Hang Squat Clean
1 Push Jerk.
B. Teams of 2
AMRAP 2: Squat Cleans (m = 100/135, w = 70/95)
AMRAP 2: Push Jerks
AMRAP 3: Squat Cleans
AMRAP 3: Push Jerks
AMRAP 4: Squat Cleans
AMRAP 4: Push Jerks
Running clock, with AMRAP’s immediately following each other.
Post load for complex and total reps from WOD. Ex: 265#, 192 Rx+.
Holiday Travel Workout 7
Complete for time with a running clock:
50 jumping jacks
Then, accumulate 4 minutes in a plank hold (time spent resting doesn’t count or time with hips below or above parallel doesn’t count either!). Rest as much as needed between sets of plank hold.
50 hollow rocks
Post total time for WOD. Ex: 8:48 Rx.
And coming tomorrow…
A. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.
B. For Time [20 Minute Time Cap]
80 Double-Unders, 4 Rounds of Mini Cindy**
60 Double-Unders, 3 Rounds of Mini Cindy
40 Double-Unders, 2 Rounds of Mini Cindy
20 Double-Unders, 1 Round of Mini Cindy
1 Round of Mini Cindy = 3 Pull-ups, 6 Pushups, 9 Air Squats
**Rx+ = 1 Round of Cindy = 5 Pull-Ups, 10 Pushups, 15 Air Squats
Post load and reps for Bench and time for WOD. Ex: 245#, 6 reps, 11:55 Rx+
The Resolution Challenge provides the structure, accountability, resources, education, and competition that you need to achieve your goals! Click here to sign up
We are doing the 2016 Lurong Living Resolution Challenge! If you are looking to make some serious improvements to your diet and fitness and achieve your New Year’s resolutions, this is your answer. We will be forming a team to work together and even compete against boxes across the country. Everyone can contribute, so we want everyone to make the commitment now.
What is really cool about this Challenge is that everything is tracked on the Challenge site and you earn points for everything. You get to compete in WODs like the Opens, and see exactly how much you improve your body composition and performance. There are 3 diet and WOD skill levels, so nobody has an excuse to sit this one out!
It comes with a 5-week meal plan, recipe book, and tons of online support. Bottom line, we want everyone to get involved and do it together. You can compete for the team and as an individual at the same time, so there is something for everyone!
“Any warm-up on the rower is 2 minutes to practice row technique and improve our stroke efficiency.”
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Justin
4p: Open Gym- Justin
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Strength Training/Open Gym- Justin
Workout of the Day (WOD)
A. Weighted Pullups: 3 sets of 5 reps. Max reps 3rd set.
B. 3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24/20) (step downs only)
Post load and reps for Pullups and time for WOD. Ex: 55#, 7 reps, 12:24 Rx.
Holiday Travel Workout 6
For time:
40-30-20-10
Walking lunges
Sit ups
Post time to complete WOD. Ex: 8:34 Rx.
And coming tomorrow…
A. Hang Squat Clean & Jerk: In 15 minutes work up to a heavy complex:
1 Hang Squat Clean
1 Push Jerk.
B. Teams of 2
AMRAP 2: Squat Cleans (m = 100/135, w = 70/95)
AMRAP 2: Push Jerks
AMRAP 3: Squat Cleans
AMRAP 3: Push Jerks
AMRAP 4: Squat Cleans
AMRAP 4: Push Jerks
Running clock, with AMRAP’s immediately following each other.
Post load for complex and total reps from WOD. Ex: 265#, 192 Rx.
Click here to reserve your classes in advance.
Thur: Christmas Eve! Gym Closed
Fri: Christmas!! Gym Closed
Sat: 11am Class only. (No Yoga)
Sun: 10am Class, 11am Open gym, 12:15pm Yoga
All I want for Christmas is more fitness
Holiday Travel Workout 3
12 Days of CrossFit: Body Weight Edition
1 burpee
2 air squats
3 push ups
4 sit ups
5 tuck jumps
6 mountain climbers (R+L=1)
7 hollow rocks
8 walking lunge steps
9 jumping jacks
10 supermans
11 high knees (R+L=1)
12 lateral hops (R+L=1) done over a towel rolled up.
Perform the workout like the song… 1 burpee, then 2 squats & 1 burpee, then 3 push ups, 2 squats & 1 burpee, then 4 situps, 3 push ups, 2 squats & 1 burpee, and so on.
Post time to complete WOD. Ex: 24:22 Rx.
And coming Saturday…
Teams of 2 [ 25 Minute Time Cap]
10 Rounds Total – 5 Rounds Each
10 Toes to Bar
10 Deadlifts (m = 135/185/225, w = 95/125/155)
10 Thrusters (m = 55/75/95, w = 45/55/65)
10 Air Squats
Partners complete full rounds before alternating.
Score total time to complete WOD. Ex: 18:44 L3.
Saturday Schedule
11a: All Levels CrossFit- Travis
Holiday Travel Workout 4
5 Rounds
10 Burpees as fast as possible
Rest for how long it took to complete the 10 burpees.
Post total time to complete 5 rounds. Ex: 4:33 Rx
Sunday Schedule
10a: All Levels CrossFit- Bri
11a: Open Gym- Bri
12:15p: Yoga- Annie Harbison. Click here to reserve
Click here to reserve your classes in advance.
Thur: Christmas Eve! Gym Closed
Fri: Christmas!! Gym Closed
Sat: 11am Class only. (No Yoga)
Sun: 10am Class, 11am Open gym.
Brett
Holiday Travel Workout 2
Christmas Eve: Gym Closed 10 Rounds
0:30 Handstand Hold**, then
0:15 Hold at bottom of squat
5 Air Squats
**Sub wall walk hold or plank hold.
Post time for WOD. Ex: 11:24 Rx.
And coming tomorrow… Holiday Travel Workout 3
12 Days of CrossFit: Body Weight Edition
1 burpee
2 air squats
3 push ups
4 sit ups
5 tuck jumps
6 mountain climbers (R+L=1)
7 hollow rocks
8 walking lunge steps
9 jumping jacks
10 supermans
11 high knees (R+L=1)
12 lateral hops (R+L=1) done over a towel rolled up.
Perform the workout like the song… 1 burpee, then 2 squats & 1 burpee, then 3 push ups, 2 squats & 1 burpee, then 4 situps, 3 push ups, 2 squats & 1 burpee, and so on.
