Sunday, September 30, 2012

WOD - MONDAY, OCTOBER 1ST 2012

** HERE ARE A COUPLE VIDEOS/PICS FROM THIS WEEKEND.
- MIKE AND IAN TEAM STEPBROTHERS TOOK 1ST OVERALL WINNING 4 OF 5 EVENTS AND MOLLY AND KAIT TOOK 2ND PLACE OVERALL!



POST VICTORY CELEBRATION CINNAMON ROLL!  SORRY PALEO GROUP I PUT MY CHEAT IN. 





COOL POST ON SQUATTING SEE IF SOMETHING THAT YOU SAY IS ON THIS LIST!


WARM-UP
400M RUN
20 AIR SQUATS
20 WEIGHTED ABMAT SITUPS
20 HAND RELEASE PUSHUPS
DYNAMIC STRETCHES

STRENGTH 
WENDLER WEEK 4 DELOAD WEEK
BACK SQUAT
40%X5
50%X5
60%X5 (NOT AS MANY AS YOU CAN)

WOD
5 ROUNDS
400M RUN (ARIZONA)
15 BACK SQUATS (185/115) (BAR WILL BE CLEANED FROM FLOOR)

Saturday, September 29, 2012

WOD - SUNDAY, SEPTEMBER 30TH 2012

MOLLY-KAIT-MIKE-IAN
- MIKE AND IAN ARE IN FIRST PLACE WHILE MOLLY AND KAIT ARE IN A 3 WAY TIE FOR 1ST!

KAIT CRUSHING SOME THRUSTERS!

OUR NEICE!  HER SHIRT RULES!

SATURDAYS CLASS!

JAY IS THE MAN!  WELCOME TO THE MUSCLEUP CLUB!


YAYYYYYYY PAT! FINALLY GETS ONE AFTER 150 BURPEE PULLUPS!

MOBILITY WOD

- ALEX FIRST MUSCLE-UP! GREAT REACTION.


* GREAT DAY AT KOB!  3 MORE ATHLETES WITH MUSCLE-UPS, PUTTING THE COUNT UP TO 56!  WHERE ARE THE FEMALES AT???


* HAPPY BDAY JACK AND EIDENS!!!!!

PARTNER PERV SUNDAY
12 ROUNDS
10 C2B PULLUPS
10 LATERAL BURPEES
15 FRONT SQUATS (95/65)
- EVERY MIN ON THE MINUTE 5 KB SWINGS(70/53) 

RESULTS FROM 9/29/12





Friday, September 28, 2012

WOD- SATURDAY SEPTEMBER 30, 2012


- WHO IS SMARTER SEAN OR KELLY?




BARBELLS FOR BOOBS 2012- OCTOBER 29TH, SUNDAY AT 9:30AM

SIGN UP AND REGISTER UNDER "CROSSFIT KING OF THE BEACH"
Any individuals raising $80.00 or more – representing the estimated cost to provide ONE MAMMOGRAM – we will send you a Barbells for Boobs Support Team shirt (provided by Reebok).


RULES OF OPEN GYM
#1. IF YOU DONT KNOW HOW TO DO THE MOVEMENT DON'T DO IT.
#2. IT IS NOT A COACHING SESSION IT IS FOR YOU TO WORK ON MOVEMENTS OR DO A WOD OF YOUR CHOICE.
#3. GO INTO THE OPEN GYM KNOWING WHAT YOU WANT TO DO. EXAMPLE IF YOU MISSED MONDAYS WOD THIS WEEK GO TO THE WEBSITE, LOOK UP WHAT MONDAYS WORKOUT WAS, WARMUP, SET UP YOUR GEAR AND HIT IT HARD. 
#4. YOU MUST SIGN IN FOR THE OPEN GYM. THIS WILL BE LIKE A REGULAR CLASS IF YOU DO NOT SIGN IN YOU WILL NOT BE PERMITTED TO COME TO CLASS. GUYS WE ARE ALL ADULTS EXCEPT ROB! MAKE SURE YOU SIGN IN BEFORE YOU COME. IF YOU SIGN IN TO THE 9AM SLOT AND SHOW UP AT 9:55 YOUR CLASS ENDS AT 10!

SEE EVERYONE TOMORROW!

CLASS TIMES
9AM - MOBILITY WOD + BODY WEIGHT METCON
10AM - GROUP WOD
11AM - GROUP WOD

RESULTS FROM 9/28/12




Thursday, September 27, 2012

WOD- FRIDAY SEPTEMBER 28, 2012



Do you think someone is deserving of KOB Athlete of the Month?? Put their name in the nominations box! We want your input for next months inspiring KOB athlete!!

TURKISH GETUPS!!!!!


  • There are really only 2 types of Athletes when it comes to Integrity; those who have it and those who don’t. Yes, I believe that you fit in to 1 of 2 categories… But remember, you can always change…The first step is admitting you have a problem.
  • There will be CrossFitters who cut corners, go through the motions, and are okay with not fully completing a task.  There will be those that might lie just a little and only some of the time. Big cheating, small cheating, big lies, little lies, cutting some corners or just one, missing a lot of reps or a few reps…IT IS ALL THE SAME.
  • This topic has been discussed lots of times throughout the CrossFit Community and people often say ‘who really cares, because that person is just cheating themselves and their results’.  But maybe, just maybe, this article will help some individuals recognize what type of athlete they are, and the type of athlete they want to become.
  • When I am watching athletes or coaching it is VERY easy to tell what type of person I would want to surround myself with, who I would trust, and which athlete I would want on my team. 
  • What type of athlete are you? Are you okay with it?
Type I Athletes: Fully commit to whatever the WOD is for them for that day, whether it is on-ramp, rx’d, rx’d+, foundations or a warm-up.
Type II “Athletes”: Complain about a movement or 2 in a WOD, try to modify the on-ramp or tone-up/tone-down their WOD & quickly identify movements that ‘suck’.
Type I Athletes: Complete an extra couple of double-unders, pull-ups or wall balls when they have lost count or think they may have missed a couple of full reps.
Type II “Athletes”: Think that when they mess up at 48 double unders, it is ‘good enough’& move to the next exercise before finishing the last 2 reps, or are okay with not getting their chin over the bar on the final hard rep.
Type I Athletes: Work up to the buzzer, even if it means they will only get 20 meters of the next 200 m run because there is only 10 seconds left.
Type II “Athletes”: Finish the round they are currently on and lay down with a little time remaining on the clock.
Type I Athletes: Never ever would consider lying, not even 1 single rep when the coach asks “how many did you get” before writing the score on the whiteboard.
Type II “Athletes”: Justify lying that they got an extra rep, an extra round or lifted a few more pounds because they think “they could have, or should have” or don’t want to look bad.
Type I Athletes: Ask their coach to closely judge them, give them pointers and makes necessary adjustments when given a ‘no rep’ call for not getting full depth on a squat.
Type II “Athletes”: Roll their eyes at a coach for correctly judging them, scoring them, or giving pointers on how to get full reps. They try to ignore the coach, hide from the view of a coach and continue to ‘sneak’ through bad reps.
  • Okay, okay, you get the point. It is easy to cheat… we all get tired. Someone is beating you, the class is waiting for you to finish, you are sick of doing burpees, your elbows got close enough to full extension, or you forgot what number you were on.
  • THE LIST GOES ON & ON PEOPLE. It is plain and simple it takes a great deal of INTEGRITY to be a Type I Athlete, the reward is also plain & simple…deeply fulfilling, gratifying, humbling & satisfying.  Not to mention the physical reward of becoming a faster, stronger, more dominating badass.

“I will never cheat reps, cut corners or finish early…no matter how bad I may want to, I deserve better than that.” Commit today to your coach, your workout buddies, your box and yourself. Those of you who are already Type I Athletes… keep rocking on.
Copyright FletcherFitness: Dawn Fletcher has an M.A. in Kinesiology with a focus on Sport Psychology. She is a CrossFit Coach and Certified Strength and Conditioning Specialist (NSCA) in San Diego, CA. She specializes in the mental aspect of performance and works with CrossFitters on achieving elite fitness.


Starting this Saturday we will be changing our morning schedule.  Many of you have asked about stretching and mobility so our resident nerd, Sean, will be offering a mobility class Saturday mornings at 9am.  This class will feature a 20-30 minute mobility warm up that will loosen you up in your functional end range of motion (ex. the bottom of your squat, shoulder flexion in your kips, hip extension in your deadlifts, etc.).  Immediately following the mobility warm up there will be a MetCon (body weight WOD).  YOU MUST SIGN IN TO THIS CLASS ON THE SCHEDULE.

** People have also been asking a lot of nutrition questions lately.  Sean will be giving a talk on Saturday at noon (12pm).  There is a sign up sheet on the cork board for it.  Sign in under the inevitable list of ridiculous names so we have an idea how many people are coming.  The talk will cover the following topics:  The science side of diet; why eat paleo at all?  Eating paleo for health vs. eating paleo for weight loss.  The impact diet has on your workout recovery and inflammation. 


WARM-UP
400M RUN
THEN:
10 GOODMORNINGS (BAR)
10 DEADLIFTS (135/95)
DYNAMIC STRETCHES

STRENGTH
WEEK 3 DEADLIFT
75%X1
85%X1
95%X1+ (AS MANY REPS AS POSSIBLE)

WOD
2K ROW FOR TIME (PR BOARD WORTHY!)


***** IF YOU WANT SOME ACCESSORY WORK HIT
3 SETS OF 15 SUPER-SETTED:
HAND RELEASE PUSHUPS
BACK EXTENSIONS
GHD SITUPS
RESULTS FROM 9/27/12-

Wednesday, September 26, 2012

WOD - THURSDAY, SEPTEMBER 27TH 2012

* Starting this Saturday we will be changing our morning schedule.  Many of you have asked about stretching and mobility so our resident nerd, Sean, will be offering a mobility class Saturday mornings at 9am.  This class will feature a 20-30 minute mobility warm up that will loosen you up in your functional end range of motion (ex. the bottom of your squat, shoulder flexion in your kips, hip extension in your deadlifts, etc.).  Immediately following the mobility warm up there will be a MetCon (body weight WOD).  YOU MUST SIGN IN TO THIS CLASS ON THE SCHEDULE.

** People have also been asking a lot of nutrition questions lately.  Sean will be giving a talk on Saturday at noon (12pm).  There is a sign up sheet on the cork board for it.  Sign in under the inevitable list of ridiculous names so we have an idea how many people are coming.  The talk will cover the following topics:  The science side of diet; why eat paleo at all?  Eating paleo for health vs. eating paleo for weight loss.  The impact diet has on your workout recovery and inflammation. 


ATHLETE NUMBER 53 TO GET A MUSCLE-UP!  CONGRATS BRIAN AND WELCOME TO THE MUSCLE-UP CLUB FINALLLLLLY!


WARM-UP
2 ROUNDS
6 TURKISH GETUPS - LIGHT KB
10 T2B
10 SHOULDER PRESS - BAR
DYNAMIC STRETCH

STRENGTH
SHOULDER PRESS - WEEK 3
75%X1
85%X1
95%X1+ (AS MANY REPS AS POSSIBLE)

WOD
AMRAP 15 MIN
5 TURKISH GETUPS (R-ARM)(53/35)
200M RUN
5 TURKISH GETUPS (L-ARM)
200M RUN
10 PULL-UPS
RESULTS FROM 9/26/12

Tuesday, September 25, 2012

WOD - WEDNESDAY, SEPTEMBER 26TH 2012


* Starting this Saturday we will be changing our morning schedule.  Many of you have asked about stretching and mobility so our resident nerd, Sean, will be offering a mobility class Saturday mornings at 9am.  This class will feature a 20-30 minute mobility warm up that will loosen you up in your functional end range of motion (ex. the bottom of your squat, shoulder flexion in your kips, hip extension in your deadlifts, etc.).  Immediately following the mobility warm up there will be a MetCon (body weight WOD).  YOU MUST SIGN IN TO THIS CLASS ON THE SCHEDULE.

** People have also been asking a lot of nutrition questions lately.  Sean will be giving a talk on Saturday at noon (12pm).  There is a sign up sheet on the cork board for it.  Sign in under the inevitable list of ridiculous names so we have an idea how many people are coming.  The talk will cover the following topics:  The science side of diet; why eat paleo at all?  Eating paleo for health vs. eating paleo for weight loss.  The impact diet has on your workout recovery and inflammation. 

*** GYMNASTICS IS ON THE SCHEDULE! SIGN IN AND GET READY TO ROCK.  DID THE FORWARD ROLLS HURT YOU TODAY?  WERE YOU NOT A TALENTED ROLLER?  COME GET SOME COORDINATION, BALANCE AND CORE STRENGTH AT THE GYMNASTICS CLASS!




WARM-UP
3 ROUNDS
1 SQUAT CLEAN
5 FRONT SQUATS
20 ABMAT SITUPS


ENDURANCE (12 MIN TIME CAP)
800M RUN - 20 RING ROWS
400M RUN - 15 RING ROWS
200M RUN - 10 RING ROWS

STRENGTH 
12 MIN TO FIND 5RM HIGH HANG POWER SNATCH
* SHOULDERS BEHIND THE BAR
* NO HINGING

WOD
3 ROUNDS
10 FRONT SQUATS - ELITE: (225/135) RX: (185#/115#)
10 OVER THE BAR BURPEES

RESULTS FROM 9/25/12


Monday, September 24, 2012

WOD - TUESDAY, SEPTEMBER 25TH 2012

* GUYS AWESOME JOB TODAY.  ENERGY WAS GREAT AND EVERYONE ABSOLUTELY CRUSHED HELEN.  HERE ARE SOME COOL STATS FROM TODAY.  CASEY HITS A 2:30 PR, JLP TAKES 3 MIN OFF HIS TIME, DOES IT RX'D AND BACK LAST NOVEMBER DID IT WITH JUMPING PULLUPS AND A 26# KB.  LAST BUT NOT LEAST JEN BELLA DOES THE WORKOUT IN THE SAME TIME SHE DID LAST NOVEMBER WITH A BLUE BAND AND 5 MONTHS PREGNANT! LAST NOVEMBER SHE WAS DOING JUMPING PULLUPS.  SO HAPPY WITH ALL YOU GUYS.

WARM-UP
1 MIN DOUBLES
3 WALL CLIMBS
FORWARD ROLL PRACTICE
DYNAMIC STRETCHES

STRENGTH (12 MIN) (MUST HOOK GRIP!)
FIND 5RM HIGH HANG POWER CLEAN - SHOULDERS BEHIND THE BAR - NO HINGING

ENDURANCE (12 MIN TIME CAP)
ROW 1K
RUN 800
30 HAND-RELEASE PUSHUPS

WOD
"ADRIAN" 
7 ROUNDS 
3 FORWARD ROLLS 
5 WALL CLIMBS 
7 T2B 
9 BOX JUMPS(30/24)
U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device. He is survived by his parents, Jorge and Teresa Elizalde, sister Rachel, and daughter Sydney Grace.



Sunday, September 23, 2012

WOD - MONDAY, SEPTEMBER 24TH 2012

WARM-UP
400M RUN
20 WEIGHTED ABMAT SITUPS
15 KIPS
10 BACK SQUATS (BAR)
DYNAMIC STRETCH

STRENGTH
WEEK 3 - BACK SQUATS
75%X1
85%X1
95%X1+ (AS MANY AS YOU CAN)

WOD
"HELEN"(REPEAT FROM FRI, NOV 4TH!)
3 ROUNDS
400M RUN
21 KB SWINGS
12 PULLUPS

RESULTS FROM PERV SUNDAY.

Saturday, September 22, 2012

WOD - SUNDAY, SEPTEMBER 23RD 2012

* AWESOME JOB TO ALL OUR CIVILIAN MILITARY COMBINE PARTICIPANTS.  I HEARD YOU GUYS KICKED ASS!
SAM - MOLLY AND KAIT SHOWING OFF SOME HANDSTAND WORK!

THE CIVILIAN MILTARY CROWD!


** IF YOU ARE MAKING UP THE LURONG WORKOUTS YOU CAN COME BETWEEN 9-10.  PLEASE COME PREPARED WITH THE WORKOUT AND WHAT MOVEMENT STANDARDS YOU NEED TO UPHOLD.

PERV SUNDAY WOD

"PAUL AND DANAS WEDDING WOD" 

9/22/12 AND 65 NUMBER OF YEARS OF HAPPINESS. 

9 ROUNDS
22 CAL ROW
12 RING DIPS
65 DOUBLES

* WHILE ONE PERSON WORKS ONE PERSON IS HOLDING A 65#/45# BAR OVERHEAD.  ONCE THE BAR IS DROPPED THE PERSON WORKING MUST STOP AND YOU MUST SWICTH.  YOU MAY NOT START WORKING AGAIN UNTIL ONE PARTNER HAS THE BAR OVERHEAD.



Friday, September 21, 2012

WOD - SATURDAY, SEPTMEBER 22ND 2012


* IF YOU ARE DOING THE LURONG CHALLENGE AND NEED TO MAKE UP SOME WORKOUTS YOU HAVE A FEW OPTIONS.  IF YOU GO TO GROUP  CLASS AND IT IS PACKED AND EQUIPMENT IS NEEDED YOU WILL HAVE TO WAIT TO DO YOUR WORKOUT.
#1 - COME TO SUNDAYS PARTNER WOD AT 9AM.
#2 - COME TO EITHER THE 7AM, 4PM, 7PM OR 8PM CLASS TO REDO.

** REMINDER THERE IS A 9AM OPEN GYM ONLY SATURDAY MORNING.

*** GOOD LUCK TO ALL THE CIVILIAN MILITARY COMBINE RACERS.  DOMINATE!



PAUL AND DANA ARE GETTING MARRIED SATURDAY!  WE LOVE YOU GUYS AND WISH YOU A GREAT DAY!

NICOLE'S SWEAT ANGEL!


* READ THIS ON THE OUTLAW WAY! JUST IN TIME FOR THE LURONG NUTRITION CHALLENGE!
The “skinny latte” trend.
I have had the same experience three times in the last two weeks. I’m waiting for my “Black Eye” (drip coffee with two shots of espresso), and I see the barista place a drink on the counter and then call out “skinny vanilla latte”. All three times the person who has walked over to pick up the drink—to my surprise—has been a “dude”.
I’m not trying to be an ass, and make fun of your particular drink of choice. I frankly don’t give a fuck if you drink a pink tea hibiscus unsweetened Refresher (Colm), that’s your business. The only reason this stands out to me, as a matter of fact, is because the first time I witnessed the skinny trend was when it caused my six-year-old daughter, Nona, to burst into laughter.
True story… She was waiting on her kid’s hot chocolate, and I was putting cream in my coffee. The barista called the “skinny latte”, and the dude next to Nona grabbed it like he was Carmelita Jeter grabbing the baton on the anchor leg of the 4X100m relay. Nona, reacting without filter (in an awesome kid moment), looked at the dude, then the barista, exclaimed “SKINNY!?”, then burst into laughter. The barista, realizing that a KID was making fun of this mufucka’, immediately burst into laughter himself (in an awesome barista moment). I, being the stoic disciplinarian I am, waited until dude huffed out, then burst into my own wave of laughter—just so Nona would know it’s not appropriate to make fun of adults to their face, only behind their backs (it’s called parenting, people).
I would have thought this was some sort of an aberration, or maybe the guy was taking a drink to his girl because he already had nine cups of the blackest, most bitter coffee on earth, and just couldn’t take another drop because his tongue was going to disintegrate. Then it happened again. And again. I am only left with one assumption—this is a full on phenomenon. Many, many “men” around the world are ordering this drink because they are trying to be…skinny?
Let me tell you how my father, Ed, drinks his coffee. He drinks it black; as black as the inside of the guy from Anthos’s soul (kidding of course). I can actually hear him calling me a pussy every time I put half and half in my coffee. This is a man who got a tattoo IN THE FOURTIES, rode an Indian motorcyle when it was new, fought in the Korean war, and to this day has never weighed more than 175 pounds. He’s in his eighties now, and still drinks approximately nineteen cups of coffee a day. He hates Starbucks, and any other “burnt, overpriced coffee”, because he can have Folgers at home for about $.05 a cup. He has stayed fit enough throughout his life that he once challenged me to a foot race, when I was a college basketball player, and he was IN HIS MID-SIXTIES. I wouldn’t race him.
If a six-year-old girl thinks your drink order is funny, you should probably re-think your drink order. At the very least you sound like a pussy, at worst you sound like an absolute fucking idiot. Why? Because there’s still 160 calories in your “skinny” drink. You might as well get half of a doughnut and have a black coffee—which has ZERO calories in it. At least you’ll be having some fun, and my little girl won’t laugh in your face.
Being a pussy is the new skinny.


CLASS TIMES
8:00AM - 9:00AM (ELEMENTS)
9:00AM - 10:00AM



RULES OF OPEN GYM
#1. IF YOU DONT KNOW HOW TO DO THE MOVEMENT DON'T DO IT.
#2. IT IS NOT A COACHING SESSION IT IS FOR YOU TO WORK ON MOVEMENTS OR DO A WOD OF YOUR CHOICE.
#3. GO INTO THE OPEN GYM KNOWING WHAT YOU WANT TO DO. EXAMPLE IF YOU MISSED MONDAYS WOD THIS WEEK GO TO THE WEBSITE, LOOK UP WHAT MONDAYS WORKOUT WAS, WARMUP, SET UP YOUR GEAR AND HIT IT HARD. 
#4. YOU MUST SIGN IN FOR THE OPEN GYM. THIS WILL BE LIKE A REGULAR CLASS IF YOU DO NOT SIGN IN YOU WILL NOT BE PERMITTED TO COME TO CLASS. GUYS WE ARE ALL ADULTS EXCEPT ROB! MAKE SURE YOU SIGN IN BEFORE YOU COME. IF YOU SIGN IN TO THE 9AM SLOT AND SHOW UP AT 9:55 YOUR CLASS ENDS AT 10!

SEE EVERYONE TOMORROW!
RESULTS FROM 9/21/12

Thursday, September 20, 2012

WOD - FRIDAY, SEPTEMBER 20TH 2012

GOOD LUCK TO THOSE RUNNING IN THE CMC MILITARY COMBINE ON SATURDAY! MAKE SURE TO PRINT AND FILL OUT THE FORM THAT WAS EMAILED TO YOU...YOU MUST BRING THIS WITH YOU ON SATURDAY!

SATURDAY (JUST THIS SATURDAY 9/22) SCHEDULE:
8AM ELEMENTS AND 9AM OPEN GYM ONLY!!

6AM WALLBALLS!

**LURONG NOTES- LOTS OF QUESTIONS ABOUT NUTRITION GOING AROUND...KEEP CHECKING THE LURONG WEBSITE FOR UP TO DATE CHANGES AND CLARIFICATIONS. IF YOU FIND OUT THAT YOU DID END UP HAVING A "CHEAT", EVEN THOUGH YOU "DIDN'T KNOW", MAN UP AND TAKE THE NEGATIVE POINTS FOR IT. YOU ARE ONLY CHEATING YOURSELF NOT OWNING UP TO MISTAKES!
**THIS WILL BE THE LAST BENCHMARK WOD...YOU WILL BE ABLE TO SUBMIT WOD TIMES FOR ALL 3 AFTER IT. IF YOU NEED TO MAKE UP A WOD, TRY TO COME TO OPEN GYM THIS SATURDAY OR CONTACT MIKE OR MOLLY TO FIGURE OUT WHEN YOU CAN DO IT.
**LET US KNOW IF YOU NEED YOUR MEASUREMENTS DONE!



LuRong Living Original- LuRong Living Paleo Challenge Benchmark WOD 3 from LuRong Living on Vimeo.


WARM-UP
1 MIN DOUBLES
15 KB SWINGS - 1 WEIGHT LIGHTER THAN THE WORKOUT
15 DEADLIFTS (BAR)
DYNAMIC STRETCHES

STRENGTH
DEADLIFT - WEEK 2
70%X3
80%X3
90%X3+

WOD
"LURONG CHALLENGE"
5 ROUNDS
20 BURPEES
20 KB SWINGS (53/35) (ARMS STRAIGHT OVER HEAD)

RESULTS FROM 9/20/12



Wednesday, September 19, 2012

WOD - THURSDAY, SEPTEMBER 20TH 2012

ANOTHER REMINDER WE ARE ONE MONTH OUT OF HAVING ONE OF THE COUNTRIES TOP LIFTER TO COME IN AND SHOW US SOME AWESOME TECHNIQUE.  SOME SPOTS ARE STILL AVAILABLE.




WARM-UP
400M RUN
20 CEILING WALLBALLS
15 SHOULDER PRESS PVC PIPE
DYNAMIC STRETCHES

STRENGTH
WEEK 2 - SHOULDER PRESS
70%X3
80%X3
90%3+ (AS MANY REPS AS POSSIBLE)

WOD
500M RUN (MINNESOTA)
50 WALLBALLS (20/14) (10FT TARGET)
400M RUN (NEW HAMPSHIRE)
40 WALLBALLS
300M RUN (TENNESSEE)
30 WALLBALLS
200M RUN (VERMONT)
20 WALLBALLS
100M RUN (VIRGINIA)
10 WALLBALLS
RESULTS FROM 9/19/12

Tuesday, September 18, 2012

WOD - WEDNESDAY, SEPTMEBER 19TH 2012

MARY AND ZAYRA AFTER CRUSHING THE RUN IN THE RAIN!  MARYS 2ND CLASS TODAY AND KICKIN ASS.

* IF YOU HAVE BEEN WISHING YOU JOINED THE LURONG CHALLENGE ON MONDAY YOU NOW HAVE UNTIL WEDNESDAY AT 5PM TO REGISTER! JOIN THE OTHER 47 ATHLETES AT KOB!!

**MAKE SURE YOU LOG YOUR CHEATS IN AT LEAST EVERY OTHER DAY...YOU WILL LOSE POINTS IF YOU DON'T!

***BENCHMARK WOD SCORES WILL BE ENTERED WHEN YOU COMPLETE ALL 3

****USE YOUR JOURNAL!

HERE IS A EASY PIC CHART TO FOLLOW THE PALEO DIET!


***** HERE IS A MESSAGE FROM KEVIN BRADY ON OUR FB GROUP PAGE,  A LOYAL 6AMER, THE STRONGEST GUY IN OUR GYM, AND A MAN THAT HAS LOST 50+ POUNDS SINCE MAY.
KEV REPRESENTING KOB AT THE PUMP GAMES THIS WEEKEND.  HE FINISHED IN 40TH PLACE OUT OF 108 COMPETITORS! LOOK OUT FOR THIS GUY!

Hello Everyone, The one thing this page has shown me is how few people outside of the 6 A.M. group at the gym I actually know. But I thought I would share my Paleo experience with you all. I've been doing Paleo since May and I have lost about 50lbs. The first couple of weeks will be the toughest as your body detoxes all of the sugar and processed food out of your system. Once that is over you won't believe how you ate the way you did before your started. I would also suggest getting some almond butter to ease that sweet tooth (which I am sure none of you have) make sure its natural and doesn't contain any conola oil, added sugars or peanuts. Dip in some apples, celery or just a finger and enjoy. Good luck and don't worry it gets much easier as you learn what you can eat and get the bad stuff out of your system. I look forward to seeing everyone succeed and rock their thanksgiving six packs.



WARM-UP
200M RUN
THEN
GO OVER SNATCH COMPLEX AND WORKOUT
THEN:
3 ROUNDS
3 HANDSTAND TO WALL
3 SNATCH COMPLEX  (POWER SNATCH/OHS/SNATCH BALANCE)
DYNAMIC STRETCHES

ENDURANCE
TEAM ROW IS BACK!!!!
4 ROUNDS - EACH PERSON ROWS 250M THEN SWITCH FOR 4 ROUNDS.  REST IS WHILE PARTNER WORKS.
*SCORE = TOTAL TIME

STRENGTH
12 MIN TO FIND 1RM POWER SNATCH

WOD - (2ND WOD FOR THE LURON CHALLENGE)
"RANDY"
75 POWER SNATCHES (75/55)

* SCALED WEIGHTS ARE (45/30) FOR THE LURONG CHALLENGE CONTESTANTS.



RESULTS FROM 9/18/12