WOD

Monday 16SEP13

September 15, 2013

Back Squat
6×6 @ 70%

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)

5 rounds for time:
50′ Farmers’ Carry (53/35 KB in each hand)
50′ Walking Lunge (53/35 KB in each hand)
10 Deficit Push-ups on KBs
10 Renegade Row (5 on each arm)

Saturday 14SEP13

September 13, 2013

This Hero workout will be performed in a 2-3 person team.

-Only 1 team member may work at a time.
-Each team member must complete at least 11 reps every attempt.
-Each team member may not complete more than 22 reps every attempt.

“The Don”

For time:
66 Deadlifts, 110 pounds
66 Box jump 24″/20″
66 Kettlebell swings 53/35
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters 55/35
66 Wall ball shots 20/14
66 Burpees
66 Double-unders

U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.

Thursday 12SEP13

September 11, 2013

Once you join, you’ll get an invite to the super exclusive FB group. Not sure if you can go Paleo for 8 weeks? Just hold your breath and jump into the deep end.

Death by…

Hang Power Cleans (135#/95#)
Then,
Burpee-Pull-ups

With a continuously running clock, perform 1 HPC the first minute, 2 HPCs in the second minute, 3 HPCs in the third, and so on, until you cannot perform the number of prescribed HPCs for the given minute. Rest one minute after failing on HPCs. Repeat the sequence for burpee-pull-ups.

Wednesday 11SEP13

September 10, 2013

Okay, big announcement! Drum roll please… We now have jump ropes for sale!

While we do provide jump ropes in the gym, it’s kind of like using the smelly skates at the ice rink versus having your own pair. They’re not bad, but there’s nothing like your own skates.

They’re $10 each. Show up early before class and we can size it to your height. Despite Eric’s objections, we even have them in colors other than black.

Back Squat

7×5 @ 75%

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)

“Annie”

50-40-30-20-10 reps of:

Double-unders
Sit-ups

Tuesday 10SEP13

September 9, 2013

“Without challenge, there is no change.”

Are you ready for change? Join us for the LuRong Living Paleo Challenge. Register here.

21, 15 and 9 reps of:
Box jump (24″/20″)
HSPU
Kettlebell swing (53#/35#)

Monday 9SEP13

September 8, 2013

Agree or disagree? Post thoughts to comments. Courtesy CFHQ.

Back Squat
6×6 @ 70%
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)

“Jackie”
1000m row
50 thrusters (45#)
30 pull-ups

Saturday 7SEP13

September 6, 2013

We are meeting at the East River Park track!

View Larger Map

Allow yourself extra time to show up to the park on time!

There will only be a 9:30am class today.

Griff

For time:
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards

Griff

Friday 6SEP13

September 5, 2013

This Saturday we will be running a 9:30 a.m. regular WOD only. There will be NO Foundations at 10:30 or regular WOD at 11:30 a.m.

We’re sorry for any inconvenience!

Snatch Balance
3-3-2-2-2-1-1-1-1-1

10 min AMRAP
10 Deadlifts 225/155
10 Ring Pushups

Thursday 5SEP13

September 4, 2013

Reminder: order by tonight (Wednesday) for Kettlebell Kitchen delivery on Monday, 9/9!

Speaking of paleo, are you registered for the LuRong Paleo Challenge yet? The 8-week challenge starts 16SEP. Register HERE.

In brief, eating paleo means sticking to meat, vegetables, some fruit, nuts and certain fats (EVOO, avocado). You do NOT eat breads, grains, processed sugars, dairy, legumes, peanuts or soy products. Whew, that was brief! Please note: This challenge has specific rules that we will go over with our team prior to 16SEP.

Questions? See Melissa or Eric.

Hang Power Clean
2-2-2-2-2-2-2

Back Squat
8×4 @ 80%

How much chalk is enough? Is it paleo?

Wednesday 4SEP13

September 3, 2013

It’s nice out; lets run!

3 Rounds for time:
800m Run
20 Push Press 95/65
20 Pull-Ups