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
Workout of the Day (WOD)
A. Back Squat: 3 sets of 5 reps. Worksets at the same weight. Max reps final set.
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 on final set. Compare to 8/13.
B. 4 Rounds for Time [16 Minute Time Cap]
5 1-arm Kettlebell Thruster (R) (24/16 kg)
4 1-arm Overhead Lunge Steps (R)
20 situps
5 1-arm Kettlebell Thruster (L)
4 1-arm Overhead Lunge Steps (L)
200m run
Post load and reps for bench and time to complete the WOD.
Ex: 155#, 7 reps, 13:10 Rx.
The next Lurong Living Championship Pre-Challenge Prize WOD has been posted: http://challengeseries.lurongliving.com/champ15/blog/announcements/performance-contest-release-surprise-wod
The weights are Level 1, 2, and 3 respectively and how the competition will be scaled for all future workouts. The highest score in Level 1 would be weighted higher than the lowest score in level 3. This way athletes can choose week to week how they’d like to perform a given workout. The goal is to move well at your level: strength, work capacity, and movement proficiency.
Bring-A-Friend Day Is Tomorrow. Reserve your spot today by clicking here or contacting us.
Bring-A-Friend Day Thursday 8/27
This Thursday all classes will be a Fitness Startup (Beginners CrossFit Class). There will be an all-levels partner friendly Workout of the Day (WOD). Invite a friend, family member, or co-worker to join you for the WOD. Reserve you class in advance by clicking here or Contact Us to reserve a spot for a friend.
Seated L-sit support hold staring contest. Anne-Marie reigning champion.
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Strength Training/Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Shoulder Press: 3 sets of 5. Worksets. Max reps in final set.
B. 5 Rounds for Time: [16 minute time cap]
6 Pullups (C2B = Rx+)
12 Wallball shots 10ft (20/14)
200m Sprint
Post load and reps for Press and time to compete WOD. Ex: 160#, 6 reps, 10:18 Rx.
And coming tomorrow…Bring-A-Friend Day!!
A. Front Box Squat: 5 sets of 2. Worksets same weight (@ 60% of 1 rep max). Rest 90 seconds between sets.
Front Box Squat Demo Video from CrossFit Diablo:
B. Partner WOD:
15 minutes as many rounds as possible (AMRAP):
40 Medball Front Squats (20/14)
30 Kettlebell Swings (24/16 kg)
20 Mountain Climbers (R+L=1)
10 Medball Power Slams (20/14)
All reps are team totals. Teams will complete rounds and reps any way. Only 1 person may be working at a time.
Post load for squats and total reps of AMRAP. Ex: 185#, 288 Rx
CFM Team SouthernWODspitality at the 3rd Annual Dog Days of Summer Competition
Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Strength Training/Open Gym- Michael
12n: All Levels CrossFit- Michael
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. Back Squat: 3 sets of 5. Worksets. Max reps on final set.
B. Tabata It Again:
8 rounds each movement (20 seconds work : 10 seconds rest)
Double Unders
Pushups
Row for Cal
Double Unders
Post load and reps for Back Squat and total reps for each movement. Ex: 240#, 8 reps, 210, 55, 74, 188 Rx.
And coming tomorrow…
A. Power Clean: 10 minutes every minute on the minute 1 Power Clean. 80% of 1 rep max.
B. 3 Rounds for Time [12 minute Time Cap]
7 Power Clean (m = 95/120/155, w = 65/85/105)*
5 Front Squat
3 Push Jerk
15 Toes to Bar
Rest 1 minute between rounds
*3 levels of weights designated (L1 / L2 / L3). Select the weight that will be challenging but that you can do unbroken for the barbell complex (~70% of part A).
Post max load for Power Clean and time to complete WOD. Ex: 185#, 8:35 L2.
There is something in all of us that hungers for victory, to know in our heart that we have what it takes to be a champion. The Lurong Living Championship Challenge provides the opportunity for you to prove it to yourself. Whether you want to be a champion in your fitness prowess or to be the champion of your own health, this is your time. The Championship Challenge provides the structure, accountability, resources, education, and competition that you need to achieve your goals and become a champion.
Challenge tracks your diet, progress in achieving your diet and fitness goals, body composition, weight, key lifestyle markers, workout performance, and improvements. Whether your goal is to lose a few lbs., improve your diet, or looking to bump your performance to the next level, the Championship Challenge is built for you.
Don’t let the title scare you! You don’t have to feel like a champion to get started. The Challenge platform provides everything you need to have success including a 7 week meal plan with shopping lists and loads of educational content that will help you live out your new changes.
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
11a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis
Workout of the Day (WOD)
A. Back Squat: 3 sets of 5 reps. Worksets all at the same weight. Max reps on final set.
B. 7 Rounds For Time [Time cap 16 minutes]
7 Power Snatch (m = 75/95, w = 55/65)
7 Air Squats
**At end of 1st minute and every minute on the minute 5 Burpees (Rx+ = 7 Burpees).
Post load and reps for squat and time to complete rounds. Ex: 325#, 8 reps, 9:50 Rx+
And coming tomorrow…
A. Deadlift: 5 sets of 2 reps. Working up to heavy set of 2 touch and go. Start at 80% of 1 RM deadlift. Rest 2 minutes between sets.
B. Rep Rounds Ladder for 10 Minute AMRAP
3-6-9-12-15-18-21-24-…
Ring Rows
AbMat V-Ups
6 Deadlift (225/155)
Post final load for deadlift and total reps completed in AMRAP. Ex: 375#, 208 Rx
Gracie finishing her swim from Alcatraz across San Francisco Bay. Testing her fitness in the open waters. Great job!
Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Bench Press: 3 sets of 5 reps. Worksets at the same weight. Max Reps in the final set.
B. 14 Minute Every minute on the minute (EMOM):
ODD: 2x50m Shuttle sprint for time
EVEN: 20 seconds reverse plank hold
Post load and reps for Bench, and total time (seconds) for sprints. Ex: 245#, 6 reps, 148 seconds
And coming tomorrow…
A. Back Squat: 3 sets of 5 reps. Worksets all at the same weight. Max reps on final set.
B. 7 Rounds For Time [Time cap 16 minutes]
7 Power Snatch (m = 75/95, w = 55/65)
7 Air Squats
**At end of 1st minute and every minute on the minute 5 Burpees (Rx+ = 7 Burpees).
Post load and reps for squat and time to complete rounds. Ex: 325#, 8 reps, 9:50 Rx+
Sign up to participate in the WOD on Saturday, August 1st from 9am-12pm. This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. For more details of the event, WOD description, Open & Scaled divisions, heat times, and to register & donate click here. #workouttoremember
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- Michael
6p: All Levels CrossFit- Michael
Workout of the Day (WOD)
A. Bench Press: 3 sets of 5 reps. Worksets all at the same weight. Max reps on final set.
B. 3 Rounds [15 minute time cap]
8 Double Kettlebell Clean (24/16)
4 Tire Flips
250m Sprint
Rest 1 minute between rounds
Post load and reps for Bench. Post time to complete WOD. Ex: 175# 11 reps, 8:51 Rx.
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total number of rounds/reps (25 per round). Ex: 5+16 Rx.
This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.
Saturday Schedule
31Heroes Heat Times
8:30a: Doors Open
9:00a: Athlete & WOD Briefing
9:20a: 1st Heat
10:10a: 2nd Heat
11:00a: 3rd Heat
11:45a: Participant Raffle and Prize Giveaways
12:15p: Yoga- Monica Miller
Tuesday, July 21st: Marc Pro Representative David Melendez will be giving free muscle recovery and activation sessions (10-30 minutes) from 6am-1pm (morning and noon classes). There will be 3 stations set up and everyone is encouraged to try out a session either before class on the warmup setting or after the WOD for a recovery session. Click here to read more. Thursday, July 23rd: Bring-A-Friend Day. All levels beginner friendly partner WOD.
Rowing, Situps, Medball Passes. Sat/Sun, July 25th & 26th: CrossFit Games Viewing. Saturday, August 1st: 9am-12 noon. 31Heroes WOD.
Workout To Remember
31Heroes WOD Hosted by CrossFit Midtown
This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.
Sign up to participate in the WOD on Saturday, August 1st from 9am-12pm. For more details and to register click here.
Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
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. Front Squat: 3 sets of 5 reps. Worksets all at the same weight. Max reps in final set.
B. 3 Rounds: 1 minute each station
Toes to Bar
Box Jumps (24/20) Step downs only.
Plate Ground-to-Overhead (45/24)
200m Run + Hand release pushups (bonus)
Rest 2 minute between rounds
Post load and reps for Squat, total reps from 3 rounds. 200m Run = 1 rep: 6 reps 230#, 215 Rx.
And coming tomorrow…
A. Shoulder Press: 4 sets of 4 (80% of 5 rep max) (3-0-X-1)*
3 second negative. 0 seconds at the bottom (touch-and-go). *X = ½ second up (dynamic). 1 second hold at top.
B. 9 minute as many rounds as possible (AMRAP):
15 Double Unders
9 Air Squats
1 Rope Climb (15ft)**
**NOTE: All athletes must wear long socks or pants when climbing rope to protect their shins and prevent rope burn. Scale to 10ft rope climb 1:1, 1ft rope climb hold for 10 seconds, Knee-raise dead hang hold 10 seconds
Post load for Press. Post total rounds and reps from AMRAP. Ex: 135#, 7+10 Rx.
Coach Jason traveling Europe this summer. “See you at the gym when I’m back in July! Salute.”
Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Power Lifting/Open Gym- Michael
Workout of the Day (WOD)
A. Shoulder Press: 3 sets of 5. Worksets all at the same weight. Max reps in final set.
B. 5 Rounds (12 minute time cap)
9 Shoulder to overhead (S2OH) (95/65)
200m Run
CLOSE: 100 Double unders (scale speed step 1:1 R+L=1)
Post load and max reps for final set. Post time to complete WOD. If time cap reached post total reps. Each 200m run counts as 1 rep. (Max Score = 150).
Ex1: 165# 6 reps, 8:53 Rx
Ex2: 115# 9 reps, 96 Rx
And coming tomorrow…
A. Deadlift: In 18 minutes work up to a 5 rep max.
B. 8 minutes as many rounds and reps as possible (AMRAP) of:
5 Wallball Shots (20/14) 10ft target
5 Sumo Deadlift High Pull (32/24kg)
Rest 1 minute. Then at minute 9:00:
500m Row for Time.
Post load for Deadlift. Post total reps completed in 8 minutes and then time for 500m Row.
Ex: 385#, 116, 1:28
Hope working on her strict pullups with barbell variation
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Power Lifting/Open Gym- Michael
Workout of the Day (WOD)
A. Back Squat: 3 sets of 5. Worksets all at the same weight. Max reps in final set.
Post load and max reps for final set. Post time to complete WOD.
Ex: 330# 6 reps, 7:53 Rx
And coming tomorrow…
A. Snatch Complex: In 15 minutes work up to a heavy complex without dropping the bar.
1 Power Snatch
1 Hang Squat Snatch
B. “Escape Velocity”
10 Minute AMRAP
5 Double Unders (+5 per round for completing unbroken)*
5 Hang Power Snatch (75/55)
*If Double unders (DUs) are completed unbroken, +5 DUs per round. If athlete has 3 failed attempts at unbroken DUs, then there is no bonus and athlete must accrue a total of 5 Double Unders before going to Snatch. If able to complete 5 DUs unbroken in a round, continue to 10 next round, and again to 15, and so on. Stay at the same DU if unable to complete unbroken in 3 attempts, but must still complete total reps before going to Snatch. Example:
5-10-10-15-20-25-25-25-30-… Double Unders
5 Hang Power Snatch
Post load for Snatch complex and total number of Double Unders completed in 10 minutes.
Ex: 175#, 387
