Today's WOD

Your workout of the day!

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

Tuesday 3SEP13

September 2, 2013

With Labor Day behind us and the close of summer, it’s time to get down to serious work. The start of fall also means the start of a new cycle. After collecting a good amount of performance data over the past few weeks, we know what we are good at as a gym and what we’re lacking.

Our conditioning collectively is awesome:

68 second 400m runs
Matt Z. and Dan S.

Sub 9-min “Karen”
Erin and Margo

However what we are lacking in is strength:

Only 1 male has a 1,000+ CFT
Josh

Only 1 female did “Fran” Rx
Emily

So as a team, we are going to collectively work on getting stronger over the next few weeks. Specifically, we’re going to work on our back squat. It’s the mother of all lifts. When your back squat goes up, you’ll magically get better and stronger at other lifts, and shed body fat easier. There will be high volume weeks and deload weeks in our future. We have a road map to getting stronger and the trip begins tomorrow.

Back Squat
6×6 @ 70%
(refer to 23AUG13; please arrive knowing your number)

If you didn’t find your 1RM back squat, you will find it today and have it for future reference.

Then,

2 minutes Kettlebell Swings (53/35)
Rest 1 minute
2 minutes C2B Pull-Ups
Rest 1 minute
2 minutes Burpees
Rest 1 minute
2 minutes Row for Calories

Score is total reps for each movement.

Monday 2SEP13

September 1, 2013

Happy Labor Day!

Reminder: WODs are at 10 and 11:30 a.m. today (Monday). We’ll see you at the gym!

For time:
75 pound Thruster, 30 reps
15 foot Rope climb, 3 ascents
75 pound Thruster, 20 reps
15 foot Rope climb, 2 ascents
75 pound Thruster, 10 reps
15 foot Rope climb, 1 ascent

Saturday 31AUG13

August 30, 2013

Today’s WOD is to honor the 19 fallen members of the Granite Mountain Hotshots firefighting team who lost their lives on June 30 while fighting a fire in Yarnell, AZ.

You can donate to support the families of the fallen Hotshots here.