October 2015

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WOD – October 30, 2015

Tonight – Come to the gym to help prep for the Sunshine kids event!  We will start at 6:30pm and will go until whenever.  Bring some food to share and whatever you feel like drinking.  All members are invited!!!  If you’re new to the gym, this is a great time to relax and meet everyone!

 

Saturday, 10/31 – Sunshine Kids fundraiser at S2CF!!  Go to www.eventbrite.com and search “sunshine” to sign-up!! Please share the FB invite.  The event is open to everyone…CF experienced or not!

  • Raffle tickets are on sale all week!!  Prices for raffle tickets are posted at the gym.  Please see a coach to purchase.

 

Our new endurance class will meet on Sundays from 10-11am.  If you’re interested, make plans to be there!

 

 

Next on-ramp starts Monday, 11/16/15.  Tell your friends!  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process.

 

 

Kayla, our physical therapist, will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Prep:

Bulletproof shoulder complex

then,

Kipping pull-up progression

  • if able to successfully perform kipping pull-ups, work on kipping C2B pull-ups
  • If unable to hang from bar or poor shoulder mobility, work on ring rows

then,

Review rowing technique

then,

row 250

10 thrusters (45lb)

10 pull-ups

 

 

Training:

**Benchmark Friday**

“Jackie”

For time:

row 1000m

50 thrusters (45lb)

30 pull-ups

 

Post time to comments!

(last completed 5/15/15)

 

Accessory work:

Rest 3 min from WOD then 150 double unders or DU attempts

 

 

Scaling options:

General

  • scale volume (ie row 500m + 25 thrusters + 15 pull-ups)

pull-ups

  • sub ring rows
  • scale jumping pull-ups from lowest possible box

 

WOD – October 29, 2015

Saturday, 10/31 – Sunshine Kids fundraiser at S2CF!!  Go to www.eventbrite.com and search “sunshine” to sign-up!! Please share the FB invite.  The event is open to everyone…CF experienced or not!

  • Raffle tickets are on sale all week!!  Prices for raffle tickets are posted at the gym.  Please see a coach to purchase.

 

Friday, 10/30 – Come to the gym to help prep for the Sunshine kids event!  We will start at 6:30pm and will go until whenever.  Bring some food to share and whatever you feel like drinking.  All members are invited!!!  If you’re new to the gym, this is a great time to relax and meet everyone!

 

Our new endurance class will meet on Sundays from 10-11am.  If you’re interested, make plans to be there!

 

 

Next on-ramp starts Monday, 11/16/15.  Tell your friends!  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process.

 

 

Kayla, our physical therapist, will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Prep:

Review OHS

then,

2 sets with an empty barbell of:

  • 5 behind neck strict press

  • 5 drop snatch or snatch balance

  • 5 OHS

then,

1-2 warm-up sets of 3 OHS working up to 60% 1RM

 

 

Strength:

Overhead squats – 5, 4, 3, 2, 2, 1

  • set 1: 60% 1RM
  • set 2: 65% 1RM
  • set 3: 70% 1RM
  • set 4: 80% 1RM
  • set 5: 80-90% 1RM
  • set 6: 90-100% 1RM
  • rest 2 min between sets
  • If you’re new to this lift or struggle with form, perform 6 sets of 3 reps at 60%
  • If you fail a set, reduce weight to last successful lift and stay at that weight for the remainder of the workout

 

Training:

“Thigh-o-licious”

For time:

10 OHS (115/75) / 1 burpee box jump (24/20)

9 OHS / 2 burpee box jumps

8 OHS / 3 burpee box jumps

etc, until

1 OHS / 10 burpee box jumps

 

Post time to comments!!

(compare to 7/28/15)

 

 

Scaling Options:

OHS

  • scale to 105/65, 95/55 or as low as needed based on ability

Burpee box jumps

  • scale to burpee box step-ups

  • scale box height

  • sub burpees only

WOD – October 28, 2015

Saturday, 10/31 – Sunshine Kids fundraiser at S2CF!!  Go to www.eventbrite.com and search “sunshine” to sign-up!! Please share the FB invite.  The event is open to everyone…CF experienced or not!

  • Raffle tickets are on sale all week!!  Prices for raffle tickets are posted at the gym.  Please see a coach to puchase.

 

 

Friday, 10/30 – Come to the gym to help prep for the Sunshine kids event!  We will start at 6:30pm and will go until whenever.  Bring some food to share and whatever you feel like drinking.  All members are invited!!!  If you’re new to the gym, this is a great time to relax and meet everyone!

 

Our new endurance class will meet on Sundays from 10-11am.  If you’re interested, make plans to be there!

 

Next on-ramp starts Monday, 11/16/15.  Tell your friends!  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process.

 

Kayla, our physical therapist, will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Prep:

Part 1:

Review handstand push-ups and strict pull-ups

then,

2-3 sets of:

2 HSPU (strict or kipping)

2 strict pull-ups

**Use this preparation to determine most appropriate scaled movement(s)

 

Part 2:

EMOM x 10 min:

even minutes: 4 strict pull-ups

odd minutes: 4 HSPU (strict or kipping)

 

 

Training:

“Chrome Colored”

For time:

run 800m

75 Russian KBS (1.5/1)

75 double unders

75 air squats

75 sit-ups

run 800m

 

 

Post time to comments!

 

 

Scaling Options:

General

  • Scale run distance and rep scheme based on ability
    • for example: run 200m, 25 of each movement, run 200m

Run

  • scale distance per above
  • row 1000m

double unders

  • scale max double-unders in 3 minutes
  • sub 150 singles

 

 

Accessory work:

3 sets of 7 bent over barbell rows (supinated hand)

  • set 1 – warm-up set

  • set 2&3 – working sets (goal weight = 50% deadlift 1RM)

WOD – October 27, 2015

Saturday, 10/31 – Sunshine Kids fundraiser at S2CF!!  Go to www.eventbrite.com and search “sunshine” to sign-up!! Please share the FB invite.  The event is open to everyone…CF experienced or not!

  • Raffle tickets are on sale all week!!  Prices for raffle tickets are posted at the gym.  Please see a coach to puchase.

 

Friday, 10/30 – Come to the gym to help prep for the Sunshine kids event!  We will start at 6:30pm and will go until whenever.  Bring some food to share and whatever you feel like drinking.  All members are invited!!!  If you’re new to the gym, this is a great time to relax and meet everyone!

 

Our new endurance class will meet on Sundays from 10-11am.  If you’re interested, make plans to be there!

 

Next on-ramp starts Monday, 11/16/15.  Tell your friends!  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process.

 

Kayla, our physical therapist, will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Prep:

Part 1:

Review squats and deadlifts

then,

3 sets (with an empty barbell) of:

3 front squats

3 deadlifts

20m high knees

Part 2:

2 sets of 5 back squats increasing to starting “strength” weight (50% 1RM)

 

Strength:

Back squats (2 sec pause at bottom) – 5, 5, 3, 3, 2, 2, 1+

  • set 1 – 50% 1RM

  • set 2 – 60% 1RM

  • set 3 – 65% 1RM

  • set 4 – 70% 1RM

  • set 5 – 75% 1RM

  • set 6&7 – >80% 1RM

rest 2 min between sets.  Pause squats can be sneaky, so follow the percent increases and only add weight if able to maintain position!

 

 

Training:

“Cotton Balls”

For time:

9-6-3

Front squats (135/95)

Deadlifts (135/95)

run 200m after each set

 

 

Post squat weight and “Cotton balls” time to comments!

 

 

Scaling Options:

Front squats

  • scale weight to 40-60% 1RM (mod weight)

Deadlifts

  • scale weight to same weight used for FS.  Should be fairly light.

Run

  • sub 250m row

 

Accessory work:

20m overhead barbell carry x 3

  • set 1 – warm-up set

  • set 2&3 – working sets (goal weight = 50% jerk 1RM)

 

WOD – October 26, 2015

Saturday, 10/31 – Sunshine Kids fundraiser at S2CF!!  Go to www.eventbrite.com and search “sunshine” to sign-up!! Please share the FB invite.  The event is open to everyone…CF experienced or not!

  • Raffle tickets are on sale all week!!  Prices for raffle tickets are posted at the gym.  Please see a coach to puchase.

 

Thank you to John Connelly, Kathy Donnelly and the rest of the EH Volunteer Ambulance Service for hosting our CPR training this past weekend!!

 

Our new endurance class will meet on Sundays from 10-11am.  If you’re interested, make plans to be there!

 

Next on-ramp starts Monday, 10/26/15.  Tell your friends!  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process.

 

Kayla, our physical therapist, will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Prep:

Review ground to overhead (G2OH) movements

then,

3 sets of

5 G2OH (increasing weight set until you reach the starting weight for the WOD)

3 bar facing burpees

 

 

Training:

“The Olympian Retest”

9 Min AMRAP:

Complete as many reps as possible in 9 minutes of the following movements:

  • Ground to Overhead (G2OH)

  • Bar Facing Burpees

 

Movement Details – Men

Level III (3)
20 G2OH- 95 lbs
7 Bar Facing Burpees
15 G2OH- 135 lbs
7 Bar Facing Burpees
10 G2OH- 155 lbs
7 Bar Facing Burpees
5 G2OH- 185 lbs
7 Bar Facing Burpees
AMRAP G2OH- 225 lbs
Level II (2)
20 G2OH- 65 lbs
7 Bar Facing Burpees
15 G2OH- 75 lbs
7 Bar Facing Burpees
10 G2OH- 95 lbs
7 Bar Facing Burpees
5 G2OH- 135 lbs
7 Bar Facing Burpees
AMRAP G2OH- 155 lbs
Level I (1)
20 G2OH (Med Ball)- 20 lbs
7 Bar Facing Burpees
15 G2OH (Barbell)- 45 lbs
7 Bar Facing Burpees
10 G2OH- 65 lbs
7 Bar Facing Burpees
5 G2OH- 95 lbs
7 Bar Facing Burpees
AMRAP G2OH- 115 lbs

Movement Details – Women

Level III (3)
20 G2OH- 65 lbs
7 Bar Facing Burpees
15 G2OH- 85 lbs
7 Bar Facing Burpees
10 G2OH- 105 lbs
7 Bar Facing Burpees
5 G2OH- 135 lbs
7 Bar Facing Burpees
AMRAP G2OH- 155 lbs
Level II (2)
20 G2OH- 45 lbs
7 Bar Facing Burpees
15 G2OH- 55 lbs
7 Bar Facing Burpees
10 G2OH- 65 lbs
7 Bar Facing Burpees
5 G2OH- 95 lbs
7 Bar Facing Burpees
AMRAP G2OH- 105 lbs
Level I (1)
20 G2OH (Med Ball)- 14 lbs
7 Bar Facing Burpees
15 G2OH (Barbell)- 35 lbs
7 Bar Facing Burpees
10 G2OH- 45 lbs
7 Bar Facing Burpees
5 G2OH- 65 lbs
7 Bar Facing Burpees
AMRAP G2OH- 85 lbs

 

Post time and level achieved to comments!  If participating in the Lurong Challenge, please enter your score online!!

(last completed 9/21/15)

 

 

Extra credit:

3 sets of:

run 200m

50 double unders / 150 single unders

 

WOD – October 23, 2015

***CORRECTION: Thanks to Coach Steve for offering to keep the gym open this Friday, 10/23, for the 5:30pm class time.  This class will be OPEN GYM.  Feel free to come and hit the WOD or whatever.  We will be open, but will have limited instruction during that time.

 

Saturday, 10/31 – Sunshine Kids fundraiser at S2CF!!  Go to www.eventbrite.com and search “sunshine” to sign-up!! Please share the FB invite.  The event is open to everyone…CF experienced or not!

 

For those attending the CPR training on Sunday, 10/25, please grab your booklet on the desk.  John has requested that everyone read the booklet before attending the certification.  We will meet at the EH Volunteer Ambulance building on Rt 16 at noon.

 

Our new endurance class will meet on Sundays from 10-11am.  If you’re interested, make plans to be there!

 

Next on-ramp starts Monday, 10/26/15.  Tell your friends!  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process.

 

Kayla, our physical therapist, will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Prep:

Review Clean and Jerk

then,

5 sets of:

1 clean + 1 push jerk + 1 split jerk

  • start low weight/empty barbell and increase each set up to WOD weight

  • rest 30-60 sec between sets

 

Training:

**Benchmark Friday**

“Grace”

For time:

30 C&J (135/95)

(Work in pairs so each partner can provide peer coaching and assist with rep counting. Help one another out!)

 

Rest 5 min, then

 

REPEAT!

(that’s right…Grace twice!)

 

Post times to comments!

(“Grace” last completed on 6/26/15)

 

 

Scaling Options:

General:

  • Scale weight to something that allows you to complete the first “Grace” in under 6 min

 

 

Accessory work:

bench press – 3 x 7

  • 1 warm-up set, 2 working sets
  • goal = bodyweight+

WOD – October 22, 2015

***CORRECTION: Thanks to Coach Steve for offering to keep the gym open this Friday, 10/23, for the 5:30pm class time.  This class will be OPEN GYM.  Feel free to come and hit the WOD or whatever.  We will be open, but will have limited instruction during that time.

 

Saturday, 10/31 – Sunshine Kids fundraiser at S2CF!!  Go to www.eventbrite.com and search “sunshine” to sign-up!! Please share the FB invite.  The event is open to everyone…CF experienced or not!

 

For those attending the CPR training on Sunday, 10/25, please grab your booklet on the desk.  John has requested that everyone read the booklet before attending the certification.  We will meet at the EH Volunteer Ambulance building on Rt 16 at noon.

 

Our new endurance class will meet on Sundays from 10-11am.  If you’re interested, make plans to be there!

 

Next on-ramp starts Monday, 10/26/15.  Tell your friends!  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process.

 

Kayla, our physical therapist, will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Prep:

Review strict press

then,

1-2 sets of 2-3 strict press working up to “strength” weight (50-70% 1RM)

 

Strength:

EMOM x 10 min:

odd minutes – 5 strict press (50-70% 1RM or moderately heavy)

even minutes – 5 strict pull-ups

 

Training:

“Dog on a coach”

4 rounds for time of:

Run 400m + 1 movement from below (must do all 4 by end of WOD)

  • 50 push-ups

  • 50 sit-ups

  • 50 air squats

  • 50 supermans

**You pick of order of the movements

Post time to comments!

 

 

Accessory work:

barbell bent over rows – 3 x 5

  • set 1 – warm-up
  • set 2&3 – 50% DL 1RM

 

WOD – October 21, 2015

***CORRECTION: Thanks to Coach Steve for offering to keep the gym open this Friday, 10/23, for the 5:30pm class time.  This class will be OPEN GYM.  Feel free to come and hit the WOD or whatever.  We will be open, but will have limited instruction during that time.

 

Saturday, 10/31 – Sunshine Kids fundraiser at S2CF!!  Go to www.eventbrite.com and search “sunshine” to sign-up!! Please share the FB invite.  The event is open to everyone…CF experienced or not!

 

For those attending the CPR training on Sunday, 10/25, please grab your booklet on the desk.  John has requested that everyone read the booklet before attending the certification.  We will meet at the EH Volunteer Ambulance building on Rt 16 at noon.

 

Our new endurance class will meet on Sundays from 10-11am.  If you’re interested, make plans to be there!

 

Next on-ramp starts Monday, 10/26/15.  Tell your friends!  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process.

 

Kayla, our physical therapist, will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Prep:

Part 1:

Review squat cleans

then,

With an empty barbell:

  • 5 muscle cleans

  • 5 front squats

  • 5 high hang squat cleans

  • 5 squat cleans from above the knee

  • 5 squat cleans from below the knee

  • 5 squat cleans from mid-shin

 

Part 2:

2-3 sets of 1-2 squat cleans building to “Strength” starting weight

 

Strength:

Squat/Full Clean

  • 5 x 50% 1RM (this set should be ‘tap and go’)

  • 3 x 60% 1RM

  • 3 x 70% 1RM

  • 2 x 80% 1RM

  • 2 x >80% 1RM

  • 1 x >90% or max effort for today (may repeat x 1-2 times depending on how things look and feel!)

  • Go for a new PR if you’re feeling it!!

  • Rest 2 min between sets.  Rest between reps as needed.  Focus on great form and execution!

 

Training:

“Conceptualize”

AMRAP 6 min of:

3 squat cleans (115/85)

20 DU

Post clean 1RM and “Conceptualize” rounds completed to comments!

 

 

Scaling Options:

Squat clean

  • sub power clean + FS
  • scale weight to 30-40% 1RM (light-moderate weight)

double unders

  • sub 40 singles
  • sub max double unders in 30 sec

 

WOD – October 20, 2015

***We will be cancelling the 5:30pm class on Friday, 10/23.  TJ is fighting at Mohegan Sun and many are attending (including most of the coaches).  4:30pm class will take place as scheduled.  Sorry for the inconvenience!

 

Saturday, 10/31 – Sunshine Kids fundraiser at S2CF!!  Go to www.eventbrite.com and search “sunshine” to sign-up!! Please share the FB invite.  The event is open to everyone…CF experienced or not!

 

For those attending the CPR training on Sunday, 10/25, please grab your booklet on the desk.  John has requested that everyone read the booklet before attending the certification.  We will meet at the EH Volunteer Ambulance building on Rt 16 at noon.

 

Our new endurance class will meet on Sundays from 10-11am.  If you’re interested, make plans to be there!

 

Next on-ramp starts Monday, 10/26/15.  Tell your friends!  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process.

 

Kayla, our physical therapist, will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Prep:

Bulletproof shoulder complex

then,

 

Part 1:

review turkish get-ups

then,

turkish get-ups x 15 per arm (alternating arms)

  • Use light/no weight if new to this movement

  • choose weight that is challenging but allows good form throughout

 

Part 2:

review movements in “Training”

  • perform 1-2 sets of 2-3 reps of each movement

 

Training:

“Rope Clip”

50 Russian KBS (1.5/1)

50 air squats

run 1 mile

50 pull-ups

50 burpees

 

Scaling Options:

General

  • Perform 25-30 of each movement and scale run to 800m/row 1000m or less

KBS

  • reduce weight to 1/0.5

Run

  • sub 2000m row

pull-ups

  • sub jumping pull-ups
  • sub ring rows

 

WOD – October 19, 2015

Saturday, 10/31 – Sunshine Kids fundraiser at S2CF!!  Go to www.eventbrite.com and search “sunshine” to sign-up!! Please share the FB invite.  The event is open to everyone…CF experienced or not!

 

Our new endurance class will meet on Sundays from 10-11am.  If you’re interested, make plans to be there!

 

Next on-ramp starts Monday, 10/26/15.  Tell your friends!  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process.

 

Kayla, our physical therapist, will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Prep:

Perform 3-4 reps of each movement in the WOD

  • for barbell movements, perform 2-3 sets of 2-3 reps working up to the weight in the WOD

 

 

Training:

“Lurong Champion Retest Benchmark”

With a running clock, complete 2 rounds of the following

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:

MINUTE Level 3 Level 2 Level 1
0-1 Deadlift Deadlift Deadlift
1-2 Rest Rest Rest
2-3 Box Jump Overs Box Jump Overs Box Jump Overs
3-4 Rest Rest Rest
4-5 Hang Power Cleans Hang Power Cleans Hang Power Cleans
5-6 Rest Rest Rest
6-7 Muscle Ups Straight Leg Box Dips Bent Knee Box Dips
7-8 Rest Rest Rest
8-9 Thrusters Thrusters Thrusters
9-10 Rest Rest Rest
10-11 Row ror Cal Row for Cal Row for Cal
11-12 Rest Rest Rest
Repeat for Round 2

Movement and Load Details – Men

Level III (3)
Deadlift- 155 lbs
Box Jump Overs- 30″ (no step ups allowed)
Hang Power Cleans- 155 lbs
Muscle Ups
Thrusters- 155 lbs
Row for Calories

Level II (2)
Deadlift- 115 lbs
Box Jump Overs- 24″
Hang Power Cleans- 115 lbs
Straight Leg Dips
Thrusters- 115 lbs
Row for Calories

Level I (1)
Deadlift- 75 lbs
Box Jump Overs- 20″
Hang Power Cleans- 75 lbs
Bent Knee Dips
Thrusters- 75 lbs
Row for Calories

Movement and Load Details – Women

Level III (3)
Deadlift- 100lbs
Box Jump Overs- 24″ (no step-ups allowed)
Hang Power Cleans- 100 lbs
Muscle Ups
Thrusters- 100 lbs
Row for Calories

Level II (2)
Deadlift- 75 lbs
Box Jump Overs- 20″
Hang Power Cleans- 75 lbs
Straight Leg Dips
Thrusters- 75 lbs
Row for Calories

Level I (1)
Deadlift- 55 lbs
Box Jump Overs- 12″
Hang Power Cleans- 55 lbs
Bent Knee Dips
Thrusters- 55 lbs
Row for Calories

Post total reps and level performed to comments!!  Lurong folks, don’t forget to enter your score online!

(last completed 9/14/15)