Sep 212014
 

Schedule for Today

11am – 2pm: Open Gym

thomas

Tom AKA “The Promise” put on a great show last night!!

 Posted by at 12:01 am
Sep 202014
 

Schedule for Today

10am, 11am, & 12pm: CrossFit Classes

1pm: Mobility Class

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Lurong WOD 1

as many rounds as possible in 13 minutes

-4 minute row (cal)

-1 minute rest

-3 minute chest to bar pull ups

-1 minute rest

-2 back squats (165#/115#)

-1 minute rest

-1 minute shoulder to overhead (135#/95#)

note: if you’re signed up for the challenge and need to scale the workout – login to your Paleo Challenge page and check out the different levels.

Wrestling

Tonight is the night!   I hope to see a bunch of you there!  All the details are in the above picture.

 Posted by at 12:01 am
Sep 192014
 

Nikita’s Weightlifting Class is full today but a lot of you have not paid.  Please don’t forget to bring cash for your class today.

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Partner WOD

for time:

descending reps 21, 18, 15, 12 of shoulder to overhead (110#/70# axle bar)

there will be a 200 meter sprint before each set of s2oh

note: member 1 will do a 200 meter sprint and 21 shoulder to overhead (s2oh) then will tag off member 2 to do the same round.  after member 2 finishes the 21 s2oh member 1 will sprint 200 meter and do 18 s2oh. etc.

715

Brett, Mike, and Liam pushing hard!

 Posted by at 12:01 am
Sep 182014
 

Check out the frequently asked questions about this Paleo Challenge (HERE).  Even if you did not sign up for the challenge there is some good information about the Paleo Diet and how to make it work for you.

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Lurong Paleo Challenge WOD 3 

as many rounds as possible in 11 minutes

ascending rep ladder of 3, 6, 9, 12, 15, 18, etc

-wall balls (20#/14#)

-box jumps (24″/20″)

-deadlifts (115#/75#)

jason

Jason flew through “Grace” for a new PR!

 Posted by at 12:01 am
Sep 172014
 

If you’re doing the Lurong Paleo Challenge your first Benchmark workout is today.  We’ll do WOD 3 tomorrow and WOD 1 on Saturday.  If you’re going to miss any of these benchmark workouts this week – please try to make them up before the 29th of this month.

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WOD

3 rounds each for time

-100 meter handstand walk (1 minute cap, rest 2 minutes after each time cap)

rest 6 minutes

Grace or Lurong WOD 2

Grace

for time:

-30 clean & jerk (135#/95#)

or

Lurong WOD 2

9 Min AMRAP:

Complete as many reps of possible in the time limit of the following movments:

Ground to Overhead (G2OH)

Bar Facing Burpees

Level III (3)
20 G2OH- 95/65
7 Bar Facing Burpees
15 G2OH- 135/85
7 Bar Facing Burpees
10 G2OH- 155/105
7 Bar Facing Burpees
5 G2OH- 185/135
7 Bar Facing Burpees
AMRAP G2OH- 225/155

515p

The Again Faster rig getting some good use

 Posted by at 12:01 am
Sep 162014
 

WOD

3 strict press every 2 minutes for 10 minutes at 85-88% of your 1 rm strict press

rest 5 minutes

3 rounds for time: (12 minute cap)

-25 toes to bar

-25 push ups

-25 sit ups

-25 squats

Wrestling

We will definitely be going to watch one of our members-Tom, AKA Antonio “The Promise” Thomas live in Hadley this Saturday at 7pm.  Come and join us! All the information is listed in the picture.

The Promise


Stacy Keibler, Hurricane, & Rosey vs… by Jokerwilds

 Posted by at 12:01 am
Sep 152014
 

Iron Will Times

What an awesome day yesterday!

Please take a moment and send a shout out to all the volunteers, coaches, and your fellow athletes who competed!!!

A great event like yesterday only happens when good people get together with good intentions.  Thank you to everyone who competed, to everyone who judged, volunteered, and to the Regional team athletes who did an outstanding job coaching!

2015 Internal Affairs… Oh yah!

-

The Lurong Paleo Challenge starts today!  You have until the end of today to sign up!  Lets get our nutrition right together!  It’s a great challenge to get your food intake on track.  You’ll find tons of support through this nutrition improvement journey! You can sign up (HERE).

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WOD

for time

-10 squat snatch (145#/95#)

-30 ring dips

-400 meter run

-15 squat snatch (115/80#)

-20 ring dips

-400 meter run

-20 squat snatch (95#/65#)

-10 ring dips

-400 meter run

 final

Great work by all teams yesterday!!!  There will be tons of pictures released soon.

 Posted by at 12:01 am
Sep 142014
 

IT’S GAME TIME!!

I’m really excited for today!  Please do another final review of the schedule and workouts for today.  The more you know the smoother the day will flow.  Please show up somewhere between early and early.

Schedule for Today

8:00am: Doors open

8:00am-8:30am: Volunteer show time.

8:30am – 9:00am: Athlete Check in.  Volunteer meeting.

9:00am:  Athlete Briefing

10am-1pm: Competition

2:00pm-6:12pm: Post competition BBQ

-

Event 1

for time:

member 1 does 30 deadlifts and 30 burpees while member 2 does 30 thrusters 30 burpees

once member 1 and 2 are done

member 3 does 30 deadlifts and 30 burpees while member 4 does 30 thrusters 30 burpees

once member 3 and 4 are done

member 5 does 30 deadlifts and 30 burpees while member 6 does 30 thrusters 30 burpees

notes: time is stopped once members 5 and 6 are done but there is a 18 minute cap.

any reps not finished in the time cap will have one second added to the 18 minute cap for every rep short.

each team will have 2 bars (45# each), 2-45# plates, 2-35# plates, 2-10# plates, and 2-5# plates. all the weight has to be used for each couple.  it can be distributed between the two bars/two movements anyway as long as all the weight is loaded.

Event 2

for time:

150 kettlebell swings (53#/35#)

150 burpees

notes: event 2 will start immediately after event 1 and is only for members 7, 8, and 9 (members who did not do event 1).  all three members for event 2 can share the reps anyway they wish. they can have one or two working members at a time, not all three can be going at the same time. time for this event will start right at the 18 minute mark and will have a cut off time of 12 minutes (at the 30 minute mark)

15 minute transition period

Event 3

30 minute clock for each member to establish a 1 rep max clean (power or squat)

first three members (any three) have 10 minutes for each to establish a 1 rep max clean

the next three members (other than the first three) will have 10 minutes for each one to establish a 1 rep max clean

the remaining three members will have 10 minutes for each one to establish a 1 rep max clean

notes: the team score will be the best lift by each team member+added together.  each member will only be allowed 3 attempts.  however, your coach can buy an individual another attempt if they do 45 burpees on the spot.  all attempts (including bought attempts) must be completed in the given window.

8 minute transition period

Event 4

as many rounds as possible in 27 minutes (each person will work for 3 minutes)

-7 shoulder to overhead (45#)

-7 squats

-7 box jumps (20″)

notes: coaches can rotate their members in 1 or 3 minute increments, each member must do a total of 3 minutes.  the next member to start the amrap will pick up where the last one left off. step ups are allowed.

5 minute transition period

Event 5

as many points as possible in 20 minutes

-muscle ups (7 points)

-pull ups (2 points)

-ring rows (1 point)

notes: one working member at a time.  rotate every 30 seconds.  come up with a rotation order and stay in that order for the entire workout.

Event 6

as many meters as possible in 2 hours and 15 minutes

-row

notes: this row will start when Event 1 kicks off and will end at the end of Event 5

rotate as needed.  there needs to be someone rowing at all times.

scoreboard precomp

We are all ready for today!

Thank you to everyone who came yesterday to help get the place ready.  You all were a huge help!

 Posted by at 12:01 am
Sep 132014
 

Tomorrow is going to be a blast!  Please check out the past week of posts so you know all the workouts and the schedule for tomorrow.  

The more you know the smoother the day will flow which will allow us to stay on schedule!

INTERNAL AFFAIRS UPDATE:

The competition will take place at our current location.  The permanent spot is not ready yet.

There will be a cleaning party today at 3:30pm to get this place ready for tomorrow.  If you can swing by and help out that would be greatly appreciated!

-

Schedule for Today

10am, 11am, 12pm: CrossFit Classes

1pm: Mobility Class

-

WOD

10 minutes to establish a heavy 1 rep snatch (only take 3-5 attempts)

10 minutes to establish a heavy 1 rep clean & jerk (only take 3-5 attempts)

rest 5 minutes

for time:

1000 meter row

Prep

I take my hat off to those men and women who put their life on the line for us on a daily basis.

 Posted by at 12:01 am
Sep 122014
 

Schedule for our Competition this Sunday

8:00am: Doors open

8:00am-8:30am: Volunteer show time.

8:30am – 9:00am: Athlete Check in.  Volunteer meeting.

9:00am:  Athlete Briefing

10am-1pm: Competition

2:00pm-6:12pm: Post competition BBQ

-

INTERNAL AFFAIRS UPDATE

Event 6

as many meters as possible in 2 hours and 15 minutes

-row

notes: this row will start when Event 1 kicks off and will end at the end of Event 5

rotate as needed.  there needs to be someone rowing at all times.

Winner takes it Final Event

Tire Flip Race

The details will be released after Events 5/6.

1st place vs 2nd place. Winner will take 1st place.

3rd vs 4th.  Winner will take 3rd place.

5th vs 6th.  Winner will take 5th place.

7th vs 8th.  Winner will take 7th place.

Open Gym this Sunday will be cancelled for the Internal Affairs Competition.

All competitors should have been contacted by this point.  If you have any questions at all about this Sunday please ask your coach or myself.

Everyone is invited to check this out and enjoy the BBQ with us!  Beef and beer is on us.  Please bring a side dish or a dessert.

GOOD TIMES AHEAD!

-

The Lurong Paleo Challenge starts Monday!  Don’t miss out on this one!  We won’t have another Challenge until the Spring.  I highly encourage YOU to join us.  You can join our team (HERE).   If you have any questions email me!

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Partner WOD

every minute on the minute for 10 minutes

-10 shoulder taps in the handstand.  try this freestanding or against the wall.  use your partner for balance if you need to. member 1 will do their 10 taps during the odd mins and member 2 will do theirs during the even minutes

rest 3 minutes

as many rounds as possible in 12 minutes

-10 kettlebell swings (70#/53#)

-10 box jumps (24″/20#)

note: one member will finish a full round then the next

515

Ian and the rest of the 515 honoring 9/11

 Posted by at 12:01 am