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- Ellen
Workout of the Day (WOD)
A. Power Snatch: In 15 minutes work up to a heavy single
B. 12-9-6 Rep Rounds for Time: [12 Minute Time Cap]
Power Snatch (m = 75/105/135 w = 55/75/95)
Ring Dips
Burpees over bar
Post load for Snatch and time for WOD. Ex 190#, 7:50 L3.
Jay’s Mom visiting from CF Perimeter for the Bring-A-Friend Day WOD
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Tom
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
Workout of the Day (WOD)
A. Squat Clean: In 15 minutes work up to a heavy single.
B. Death by Squat Clean: EMOM for 15 minutes.
1st Minute: 1 Squat Clean (m = 75/100/135, w = 55/70/95)
2nd Minute: 2 Squat Clean (m = 75/100/135, w = 55/70/95)
3rd Minute: 3 Squat Clean (m = 75/100/135, w = 55/70/95)
and so on…
Continue increasing by 1 rep every minute, until unable to complete all reps in the minute. Then start back at 1 and increase by 1 rep every minute until the 15 minutes is up.
Post max load for squat clean and total reps completed for WOD. Ex: 275#, 80 L3.
And coming tomorrow…
A. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.
B. “Resilience”
20 Minute EMOM
ODD: 15 Cal Row
EVEN: 15 Burpees
The first 2 minutes each athlete will work for 40 seconds totaling as many burpees and calories as possible. For the remaining 18 minutes you will try to match those numbers you established during the first 2 minutes.
Post load and reps for Bench and score lowest number of cals and burpees completed in a minute.
Ex: 230#, 8 reps, 12/12 Rx.
Click here to reserve your classes in advance.
Wed: Regular Morning Schedule, 6pm evening class only
Thur: Thanksgiving!! Gym Closed
Fri: 7am and 12pm Class, 1pm Open gym
Sat: 10am Class only. 11am Coach Dyer’s Birthday Party. (No Yoga)
Sun 10am Class, 11am Open gym.
Anastasiya double kettlebell thruster
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Tom
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
Workout of the Day (WOD)
A. Weighted Pullups: 3 sets of 5 reps. Worksets. Max reps on final set.
B. “PT2” [22 Minute Time Cap]
4 Rounds
400m Run
15 Kettlebell Swings (m = 16/24/32kg, w = 12/16/20kg)
12 AbMat Situps
9 Pushups* (L2/L3) (L1 incline 13/24”)
*(+scale up option = Ring Dips)
Post max load and reps for Pullups and time to complete WOD.
Compare to Tuesday 11.03.15
Ex: 53# 6 reps, 14:53 L3+
And coming tomorrow…
A. Weightlifting Sets:
Pause Front Squat: Work up to a heavy set of 3
High Hang Squat Clean: Work up to a heavy set of 2
Squat Clean: Work up to a heavy single
B. 6 minute EMOM
10 Weighted Situps (45/25# plate)
Max Double Unders in remainder of the minute
Post load for each lift and total Double Unders for AMRAP. Ex: 225#, 205#, 275#, 184 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
Strict Pullups? Indeed. Nandan working a set to improve to his first strict chest to bar pullup!
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Tom
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
Workout of the Day (WOD)
A. Hang Clean: In 18 minutes work up to a 3 rep max Hang Clean
B. 5 Rounds For Time [12 Minute Time Cap]
5 Power Clean (m = 95/135/185, w = 65/95/125)
200m Run
Post load for Clean and time for WOD. Ex: 195#, 6:57 L2
And coming tomorrow…
A. Bench Press: 3 sets of 3 reps. Worksets. Max reps final set.
B. 3 Rounds (Not for time):
3 Deadlift (90% of 1 RM)
15 Strict Toes-to-bar
Accrue 1 minute Handstand Hold each round
Post load and reps for Bench and load for Deadlift. Ex: 255#, 4 reps, 420#.
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.
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- Travis
Workout of the Day (WOD)
A. Push Jerk: EMOM for 7 minutes 1 Push Jerk (80% of 1 rep max)
B. Rep Rounds For Time: [17 minute time cap]
10-8-6-4-2
Clean and Jerk (m = 100/135, w = 70/95)
After each set, complete 2 Rounds** of:
4 Pull-Ups
8 Pushups
12 Air Squats
**Rx+=5-10-15 rep count for pull-ups, pushups, squats
Post load for push jerk and time to complete WOD. If time capped post total reps completed (330 max).
Ex1: 235#, 13:38 Rx+
Ex2: 185#, 272 Rx+
And coming Saturday… Halloween WOD and Party!:
9am and 10am Class: “Super Triple Shot”
Teams of 2 at Level 3** [40 Minute Time Cap]
40-30-20-10
Power Clean (95/65), Box Jump Overs (24/20)
40-30-20-10
Front Squats (95/65), Toes to Bar
40-30-20-10
Wallballs (20/14), Burpee
Wear a costume or t-shirt of a favorite movie, fiction, or tv character. One partner working at a time. All reps are teams totals. Complete the first couplet of 40-30-20-10, then move to the second and then to the third. **Scaling options available (L1, L2, L3).
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit-Lurong “The Olympian”- 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
Center Maria reaching full depth on her overhead squat during “Nautical Nancy”
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: In 10 minutes work up to a heavy complex:
1 Power Clean
2 Push Press
B. “Bomba” [18 minute time cap]:
3 Rounds:
400 Meter Run
30 Box Jump (m = 12/20/24, w = 10/16/20)
20 Push Press (m = 65/95/115, w = 45/65/80)
Post load for complex and time to complete WOD Ex: 185#, 12:26 L3
And coming Saturday…
9am and 10am Class: Teams of 3
20 minute AMRAP
10 1-Arm Kettlebell Snatches (alt) (m = 20/24, w = 12/16)
15 Calorie Row
At the start partner 1 does 10 snatches, and then advances to the rower. As soon as partner 1 advances, partner 2 may start snatches. Continue the pattern for partner 3. Once partner 1 has finished the row they will rest and will then start on round 2 as soon as partner 3 finishes first set of 10 snatches.
Score is total calories on the rower. Ex: 278 Rx+.
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit-Lurong “Champion Test”- 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
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 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.
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.
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
