6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Overhead Squat: In 15 minutes working up to a heavy single
B. Teams of 2. For Time Complete [16 Minute Time Cap]:
60 Pullups (C2B = Rx+)
60 Cal row
30 Overhead Squats (m = 55/95, w = 45/65)
20 Overhead Squats (m = 75/115, w = 50/80)
10 Overhead Squats (m = 95/135, w = 65/95)
All reps are team totals. One partner working at a time.
Post load for Overhead Squat and time for WOD. Ex: 215#, 12:40 Rx.
And coming tomorrow…
A. Power Snatch: 2-2-2-2-2 work ups.
B. “Snatch & Go”
4 Rounds for Time [11 Minute TIme Cap]
10 Toes to bar**
10 Snatch (m = 65/95/135, w = 45/65/95)*
**L2 = knees to 90, L1 = situps
*For L1 the movement may be ground to overhead
Lurong Resolution Challenge:This is the last week to sign up for New Year Nutrition Challenge. Click here for details and to register CFM Dinner & Social Night: Friday 1/22 8:00pm at Marlow’s Tavern Fresh Meal Plan Tasting: Tuesday 1/26 5-8pm, Wednesday 1/27 6-8am and 5-8pm at CFM. Come try samples of freshly prepared healthy meals.
Mike and company getting comfortable in the front rack before sets of push press.
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. Push Press: 4 sets of 5. Workups. 75-80-82-85% of 1 RM.
B. 21-15-9 Rep Rounds: [12 Minute Time Cap]
Deadlift (m = 185/225, w = 125/155)
Kettlebell Push Press (m = 20’s/24’s w = 12’s/16’s)
Post load for push press and time for WOD. Ex: 210#, 7:48 Rx+.
And coming Saturday…
9am and 10am Class: Teams of 2
Rep Rounds 20-16-12-8-4 [28 Minute Time Cap]
Power Snatch (m = 65/75/95, w = 45/55/65)
Burpee
Power Clean (m = 65/75/95, w = 45/55/65)
Toes to Bar (L3), (K2A = L2, MBSU = L1)
One partner working at a time. All reps are team totals.
9a: All Levels CrossFit- Tom
10a: All Levels CrossFit- Tom
11a: All Levels CrossFit-Lurong “R16 Cluster Test”- Tom
12:15p: Yoga- Monica Miller Click here to reserve
Sunday Schedule
10a: All Levels CrossFit- Justin
11a: Open Gym- Justin
12:15p: Yoga- Annie Harbison. Click here to reserve
Be present, learn something new, work hard in the WOD, and after take a seat, rest, and talk with friends at the box.
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
Workout of the Day (WOD)
A. Banded Squats: 3 x 8. Tempo (2222)
B. Partner WOD
20 Minute AMRAP
Teams of 2 or 3
Station 1 – AMRAP of Cindy: 5 Pullups, 10 Pushups, 15 Air Squats
Station 2 – 15/12 Calorie Row
Station 3 – 25 Situps
Athletes start at different stations. Partner #1 will perform the AMRAP of Cindy. Partner #2 will row for 15/12 calories, and Partner #3 with perform 25 situps. Once Partner #2 and #3 finish the Row and Situps each will advance to the next station. Partner #1 will then start on the 15/12 Calorie Row. Partner #3 continues work on the AMRAP of Cindy wherever #1 left off. Partners may only advance to the next station once their partner has finished the movement. Only one person at each station at a time.
Post total rounds and reps of Cindy for team.
Ex: 22 (team of 3) Rx.
And coming tomorrow…
A. Push Press: 4 sets of 5. Workups. 75-80-82-85% of 1 RM.
B. 21-15-9 Rep Rounds: [12 Minute Time Cap]
Deadlift (m = 185/225, w = 125/155)
Kettlebell Push Press (m = 20’s/24’s w = 12’s/16’s)
Post load for push press and time for WOD. Ex: 210#, 7:48 Rx+.
January Events
Lurong Resolution Challenge:This is the last week to sign up for New Year Nutrition Challenge. Click here for details and to register Bring-A-Friend Day: Thursday 1/21 All Classes CFM Dinner & Social Night: Friday 1/22 8:00pm at Marlow’s Tavern Fresh Meal Plan Tasting: Monday 1/25 6am, Tuesday 1/26 5-8pm, Wednesday 1/27 5-8pm at CFM. Come try samples of freshly prepared healthy meals.
CFM Paintball: Saturday 1/9 at 3pm Dosser Works Paintball. Meet at the gym at 2:15pm to carpool. Lurong Resolution Challenge: Monday 1/18 Registration deadline for New Year Nutrition Challenge. Click here for details and to register Dunk Trunk Body Composition Testing: Wednesday 1/20 4-8pm Bring-A-Friend Day: Thursday 1/21 All Classes CFM Social Night: Friday 1/22 7:30pm
“I’m going to beat you in today’s WOD just so you know.” Sarah and Rodrigo
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Travis
Workout of the Day (WOD)
A. Back Squat: 3 sets of 5 reps. Worksets. Max reps final set.
B. 4 Rounds:
24 Air Squats
12 Pushups
24 Walking-Lunge Steps
250 Meter Row
Post load for Squat and time for WOD. Ex: 335, 12:18 Rx.
And coming Saturday…
Teams of 2 [28 Minute Time Cap]
40-30-20-10:
Power Clean (m=95/120, w=65/85)
Box Jump Overs (24/20)
Push Jerks (m=95/120, w=65/85)
Toes to Bar
One partner working at a time. All reps are team totals.
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+
Bring-A-Friend Day: Saturday 12/19 All Classes 9, 10, 11am Lurong Resolution Challenge: Monday 12/28 early registration deadline for New Year Nutrition Challenge. Click here for more details and to register
Maria and Emilio
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. Clean & Jerk: 5 sets of 2. Workups.
B. “Open 13.4”
Climbing Ladder for 7 Minutes:
3 Clean and Jerks (135/95), 3 Toes to Bar
6 Clean and Jerks (135/95), 6 Toes to Bar
9 Clean and Jerks (135/95), 9 Toes to Bar
Continue to add 3 repetitions per round until the 7 Minute Cap.
Post load for C&J and total reps for WOD. Ex: 185#, 93 Rx.
And coming Saturday…Bring-A-Friend Day!!
“Macarena”
Teams of 4-5 Athletes
AMRAP 20:
12/8 Calorie Row
10 Kettlebell Swings (m = 16/24/32, w = 12/16/20)
50ft Walking Lunge
Once the first athlete clears the rower, the second athlete can start conga line style. Reps are individual totals.
Post total rounds of the team + repetitions. 50ft = 1 rep. Ex: 31 + 38 L3.
CFM Star Wars VII Premiere Thursday 12/17 9:30pm at Midtown Arts Cinema Bring-A-Friend Day: Saturday 12/19 All Classes 9, 10, 11am Lurong Resolution Challenge: Monday 12/28 early registration deadline for New Year Nutrition Challenge. Click here for more details and to register
Coach Travis knocking down some thrusters
Today’s schedule
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. Power Snatch:
8 Minutes EMOM
1 Hang Power Snatch
1 Power Snatch
80% of 1 RM Snatch
B. Teams of 2:
5 minute AMRAP
10 Pullups
10 Hand Release Pushups
10 Power Snatch (m = 45/75/95, w = 35/55/65)
Rest 1 minute after 5 minutes and repeat at beginning twice.
All reps are team totals. 1 partner working at a time. Partners may partition the reps and rounds any way. Restart each AMRAP at the beginning.
Score total reps completed in WOD. Ex: 390 Rx.
And coming tomorrow…
A. Deadlift: In 15 minutes work up to a 5 rep max
B. 21-15-9 Rep Rounds:
Deadlifts (185/125)
Box Jump Overs (24/20)
Post load for Deadlift and time for WOD. Ex: 405#, 6:08 Rx.
Congrats to everyone who completed our first Lurong Challenge. We announced the winners this week at the gym. Here are the results: 1st Place Overall- Hope Hunt 2nd Place Overall- Michael Aaron 3rd Place Overall- Sarah McColley Most Improved Female- Christina De Giulio Most Improved Male- Kevin Moylan Best Diet- Hope Hunt
“Awesome job everyone!”
Congratulations to all of our Lurong participants for completing the challenge! Thanks to our sponsors for donating prizes throughout the challenge and for the CFM winners: Reebox, FitAid, Hylete, and Lurong Living. Participants who successfully completed the challenge receive a commemorative T-shirt, “Test your limits, then break them” and the top winners receive prize apparel from Hylete. Special shout out to Kevin Moylan and Christina De Giulio who were our male and female “most improved.” They showed the greatest change on both the workouts and their weight/measurements. Another shout out to Hope Hunt who also had awesome improvement across the board and the highest overall score (Diet, Workout Performance, and Improvement)!
These 7 weeks tested our discipline and commitment and we emerged with some awesome results:
Measurements
The average person lost 5 1/4 inches over 7 body measurements. The waist was the number 1 area for losses- hips were number 2. The average person saw 5% of their waistline disappear which is more than 1 1/8 inches per person.
Weight Loss
The average person lost more than 6 1/4 lbs. As a whole CFMers lost over 100 lbs and that’s all excess body fat (How do we know that isn’t muscle loss? See Performance Gains). 100% of people lost weight and the ones with the best results did it thanks to the use of Meticore.
Performance Gains
The average person improved their performance and work capacity by more than 15% measured in the 23 minute Champion Test Benchmark. In the Olympian Workout, participants improved their strength and ability to move large loads quickly by more than 4%. These improvements shatter the fallacy that eating “strict or clean” results in performance loss. Said differently, you don’t have to sacrifice performance when eating right or losing weight.
At the end of every Challenge we like to take a minute to reflect on what we have accomplished. Our goal is to gain strength from our achievements in order to give us direction and drive for the next Challenge. That the end of the Challenge is just the next step in our journey. Now that we are riding high from our success from the Championship Challenge, we can carry that momentum into the new year and setting goals for 2016! Great job everyone!
Christina De Giulio front squat happiness
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Ellen
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Michael
Workout of the Day (WOD)
A. Clean & Jerk Complex: Every 90 seconds for 6 rounds
1 Hang Power Clean
1 Push Jerk
1 Power Clean
B. Rep Rounds for Time [15 Minute Time Cap]
10-9-8-7-6-5-4-3-2-1
Pushups
Clean & Jerk (m = 75/100/120, w = 55/70/85)
Pullups
Post load for C&J complex and time for WOD. Ex: 205#, 8:49 L3.
And coming Saturday…
A. Deadlift: 10-8-6-4-2 working up to a heavy set of 2 (90% of 1RM) Superset: 6 single arm dumbbell bent row (alternating R+L=1)
B. Partner WOD
14 Minute AMRAP
12 Air Squats
10 Kettlebell Deadlift (m = 16/24/32’s, w = 12/16/24’s)
8 AbMat V-Ups
1 partner working at a time. All reps are team totals. Partners may partition the reps and rounds any way.
Post load for Deadlift and DB Row. AMRAP score is total number of rounds + reps completed.
Ex: 370#, 25#, 15 + 14 L3
Double the fun. Emilio & Jin. Bring-A-Friend Day today!!
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Tom
4p: Open Gym- Justin
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Tom
7p: All Levels CrossFit- Tom
1-arm kettlebell thruster fun with Sarah, Steven, and Lauren
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Ellen
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 5. Worksets. Max reps final set.
B. 3 Rounds For Time [12 minute time cap]:
50 Double Unders
7 Ring Pushups (Rx+ = Muscle Up)
10 Cal Row
Post load and reps for Back Squat and time to complete WOD. Ex: 335#, 7 reps, 7:18 Rx
And coming Saturday…
Teams of 2
10 minute AMRAP
20 Cal Row
20 Plate ground to overhead (45/25)
20 Wallball Shots 10 ft (20/14)
20 Pullups
Rest 4 minutes and repeat.
One partner working at a time. All reps are team totals. Teams will start the 2nd AMRAP on the rower.
