If you are participating in the LuRong Paleo Challenge and have missed one of the first three challenge WODs, you will be able to make it up on Saturday!
If you’ve missed multiple challenge WODs, please try and get one in tomorrow (Friday) during class AND on Saturday. Just let the coach know you need to make up a LuRong WOD. This is important for our team’s points!
3 rounds for time:
400m Run
15 Squat Snatches (95/65)
15 Toes-to-Bar
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REMINDER: Order by Wednesday night (25SEP13) for Kettlebell Kitchen delivery on Monday!
Top 10 reasons to come to the 6am class
1. Smaller class sizes, more 1-on-1 attention.
2. Coach is still half asleep, you might get to count those first few quarter squats.
3. Crossing Tompkins Square Park at 5:45am is kind of like a Warrior Dash.
4. Coach’s Epic Bed Head.
5. You haven’t had time to cheat on your Paleo Diet yet.
6. Your boss or the person who annoys you at work is still asleep, which makes you superior to them in every way.
7. You’re almost guaranteed a ridiculous CASH OUT.
8. All Michael Jackson from 6-7 (Prince may make an appearance from time to time).
9. Deep discussion of the latest “Breaking Bad” episode (also “Sons of Anarchy” and Steven Seagal Movies).
10. Hashtag Free Environment #nohashtags
LuRong Living Triplet Teaser
18min time cap to complete:
21, 18, 15, 12, 9, 6 and 3 reps of:
Wall balls
Deadlifts
Box jumps
Level 1
Men 14# ball, 85# deadlift, 16″ box
Women 10# ball, 55# deadlift, 12″ box
Level 2
Men 20# ball, 105# deadlift, 20″ box
Women 14# ball, 65# deadlift, 16″ box
Level 3
Men 20# ball, 115# deadlift, 24″ box
Women 14# ball, 75# deadlift, 20″ box
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Wear long socks…
Overhead Squat
3-3-3-3-3-3-3
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Here comes number two…
The LuRong Living Original REMIX
12min time cap to complete:
100 burpees
100 kettlebell swings
The athlete may break up the movements and rep scheme in any order they choose.
Movement Details – Men
Level III (3)
100 – 53 lb Kettlebell Swings
100 – Burpees
Level II (2)
100 – 35 lb Kettlebell Swings
100 – Burpees
Level I (1)
100 – 25 lb Kettlebell Swings (we will use a 26# KB)
100 – Burpees No Press
Movement Details – Women
Level III (3)
100 – 35 lb Kettlebell Swings
100 – Burpees
Level II (2)
100 – 25 lb Kettlebell Swings (we will use a 26# KB)
100 – Burpees
Level I (1)
100 – 15 lb Kettlebell Swings (we will use an 18# KB)
100 – Burpees No Press
*Any 1 REP not completed within the 12-minute time cap will be added on as 1 additional second.
*A completed workout is 200 reps total.
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1) 6am classes start this week!
2) The Taste of Paleo event is tonight, Monday, at 7pm! Kettlebell Kitchen will be here to talk Paleo and let us sample food for humans. Please RSVP on our Schedule Page under the “Seminars” tab.
3 rounds for time:
500m Row
12 Deadlifts (BW)
21 Box Jumps (20″)
Great athlete, bad form.
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Heavy Barbara
3 Rounds for Time:
20 C2B Pull-ups
30 Deficit Push-ups
40 GHD Situps
50 Goblet Squats (53/35)
Rest 3 minutes after each round.
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Last day of squats, for now.
Back Squat
Rest 2-3 minutes between sets. Use your original 1RM.
1X5@70%
1X5@80%
1X2@85%
1X3@90%
1X1@100%
Then,
For total reps:
16 Tabata Rounds (20s work, 10s rest), Alternating Between:
Double Unders
Front Squats 95/65
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We added a Facebook comments widget below!
Feel free to post anything, from your time on the WOD to a paleo recipe…
For time:
Run 800 meters
10 rounds of the couplet:
Pull-up, 10 reps
Ring dip, 10 reps
Run 800 meters
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Team, we’re almost through our squat cycle. Hang in and go heavy, don’t fear the squats!
Back Squat
7×5 @ 75%
The following is in ADDITION to the weight you added last week. In other words, if you added 10 lbs last week, add another 10 lbs, 20 lbs total, this week.
If you failed at all on ANY reps during last week’s squats, add no weight. (70%)
If you found last week’s squats challenging yet doable, add 5-10 lbs. (70% + 5-10 lbs)
If last week’s squats were a breeze, add 10-20 lbs. (70% + 10-20 lbs)
Then,
Rowing Helen
3 Rounds for Time:
500m Row
21 Kettlebell Swings
12 Pull ups
We will be doing our first LuRong Living workout today.
Athletes competing in the challenge must upload their scores in order to have us validate them in time. Scores for workouts 1-3 must be uploaded no later than 29SEP13. Each workout has three levels, with Level III being the hardest. For scoring, it’s actually better to score in the 90th percentile of a lower level than come in last for a harder level. Rx wisely. Also keep in mind that you must do the WOD at the same level as when we revisit it at the end of the challenge.
Push Press
5-5-5-5-5
LuRong Living WOD #3
(yes we’re going out of order 🙂 )
For Time (5 minute time cap):
10 Hang Power Cleans (135/95 LIII or 95/65 LII or 65/45 LI)
20m Sprint
8 Hang Power Cleans (135/95 LIII or 95/65 LII or 65/45 LI)
40m Sprint
6 Hang Power Cleans (135/95 LIII or 95/65 LII or 65/45 LI)
60m Sprint
4 Hang Power Cleans (135/95 LIII or 95/65 LII or 65/45 LI)
80m Sprint
2 Hang Power Cleans (135/95 LIII or 95/65 LII or 65/45 LI)
100m Sprint
