WOD - SATURDAY, SEPTEMBER 15TH 2012

CLASS TIMES
8:00AM - 9:00AM (ELEMENTS)
9:00AM - 10:00AM
10:00AM - 11:00AM
11:00AM - 12:00AM


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 CMC COMBINE!

RESULTS FROM 9/14/12

WOD - FRIDAY, SEPTEMBER 14TH 2012

Welcome to the 2012 LuRong Living Paleo Challenge from LuRong Living on Vimeo.

* LINKS TO DIFFERENT QUESTIONS AND RULES TO THE LURONG CHALLENGE.

WHAT IS PALEO - FAQ

FAQ FOR THE WORKOUTS

FAQ FOR THE LURONG CHALLENGE

FAQ NUTRITION

THE LURONG CHALLENGE RULES

*CLEAN AND JERK/SNATCH CLINIC POSTER.  REMEMBER TO SIGN UP AT THE GYM.   SPOTS ARE ALMOST FILLED.

WARM-UP
1 MIN DOUBLES
10 DL (BAR)
10 KIPS
DYNAMIC STRETCHES

STRENGTH
DEADLIFT
65%X5
75%X5
85%X5+ (AS MANY REPS AS POSSIBLE)

WOD
BUY IN
800M RUN
THEN:
21-15-9
T2B
BOX JUMPS (24/20)

RESULTS FROM 9/13/12

WOD - THURSDAY, SEPTEMBER 13TH 2012

* SERIOUSLY GREAT JOB TO EVERYONE WHO CAME OUT AND SMACKED ANNIE TODAY.  THERE WERE SO MANY PR'S TODAY IT WAS CRAZY TO SEE.  WE HAD SOME PEOPLE SHAVE OFF ANYWHERE BETWEEN :30 TO 20 MIN(YES THIS IS TRUE BRIAN COOK 20 MIN PR)

7PM - GYMNASTICS CLASS

* WE WILL HAVE A LURONG LIFE CHALLENGE MEETING THIS THURSDAY NIGHT AT 7PM. THERE WILL STILL BE CLASS, WE WILL MEET ON THE THRIVE SIDE!

WARM-UP
400M RUN
10 AIR SQUATS
10 SHOULDER PRESS (BAR)
10 HANG CLEANS (ABOVE THE KNEE - BAR)

STRENGTH
SHOULDER PRESS
- 7 MIN TO FIND YOUR 1RM SHOULDER PRESS
THEN:
65%X5
75%X5
85%X5+ (AS MANY AS YOU CAN)

WOD
"NASTY GIRLS"
3 ROUNDS
50 AIR SQUATS
7 MUSCLE-UPS (SUB - 15 PULLUPS AND 15 CLAP PUSHUPS PER ROUND)
10 HANG CLEANS (135/95)

RESULTS FROM 9/12/12

WOD - WEDNESDAY, SEPTEMBER 12TH 2012

* WE POSTED THIS YESTERDAY.  SPOTS ARE GOING FAST.  I MENTIONED THIS TO SOME PEOPLE TODAY BUT I WORKED OUT W AARON FOR 2 HOURS A COUPLE MONTHS BACK IN THOSE 2 HOURS I STARTED WITH A 195# SNATCH AND WALKED OUT AND HIT 210# 2 HOURS LATER.  I HIGHLY ADVISE EVERYONE TO SIGN UP FOR THIS AND TAKE ADVANTAGE OF A TRUE OLYMPIC LIFTER TEACHING YOU MECHANICS.
SATURDAY, OCTOBER 20TH (BEGINNER SESSION) AND SUNDAY, OCTOBER 21ST (ADVANCED SESSION)WE WILL HAVE OLYMPIC LIFTER AARON ADAMS COMING TO THE GYM.  THERE WILL BE A SPOT FOR 15 BEGINNERS(SATURDAY) AND 8 ADVANCED (SUNDAY) ATHLETES TO GO OVER THE CLEAN AND JERK AND SNATCH IN DETAIL.  THE COST IS $100 FOR THE SESSION.  THIS WILL BE ON A FIRST COME FIRST SERVE BASIS.  SPOTS WILL BE RESERVED UPON PAYMENT. 

**  WE WILL HAVE A LURONG LIFE CHALLENGE MEETING THIS THURSDAY NIGHT AT 7PM. THERE WILL STILL BE CLASS, WE WILL MEET ON THE THRIVE SIDE!

*** ANOTHER REMINDER THAT WE HAVE ADDED A 8PM CLASS WEDNESDAY NIGHT.

**** GYMNASTICS WEDNESDAY NIGHT AT 7PM.  MESSAGE FROM KAIT "WE ARE PLANCHHHHHING!"

***** HAPPY BIRTHDAY TO JEFF AND EILEEN (BELATED BDAY)

NYPD FINEST!

5PMERS GETTING AFTER THERE 2001 M ROW.

JESSE HIT HIS SHIN ON THE BOX AAAAAGAIN!

HOW ABOUT ANNEMARIE HITTING SOME PISTOLS ON HAY IN NORTH DAKOTA.  LOVE THE SHOTS REPRESENTING KOB!

WARM-UP
400M RUN
10 LIGHT KB SWINGS
DYNAMIC STRETCHES

ENDURANCE
"DEATH BY 10M"
MIN 1 = 10M SPRINT
MIN 2 = 2 - 10M SPRINTS
MIN 3 = 3 - 10M SPRINTS
- CONTINUE UNTIL YOU CAN NO LONGER COMPLETE THE MINUTE

STRENGTH
EMOM FOR 14 MIN
EVEN MIN - 7 STRICT RING DIPS (USE WEIGHTED VEST)
ODD MIN - 10 KB SWINGS (70/53)

WOD (REPEAT FROM TUESDAY, MAY 15TH 2012)
"ANNIE"
50-40-30-20-10
DOUBLE UNDERS
SITUPS

RESULTS FROM 9/11/12

WOD - TUESDAY, SEPTEMBER 11TH 2012

* SATURDAY, OCTOBER 20TH (BEGINNER SESSION) AND SUNDAY, OCTOBER 21ST (ADVANCED SESSION)WE WILL HAVE OLYMPIC LIFTER AARON ADAMS COMING TO THE GYM.  THERE WILL BE A SPOT FOR 15 BEGINNERS(SATURDAY) AND 8 ADVANCED (SUNDAY) ATHLETES TO GO OVER THE CLEAN AND JERK AND SNATCH IN DETAIL.  THE COST IS $100 FOR THE SESSION.  THIS WILL BE ON A FIRST COME FIRST SERVE BASIS.  SPOTS WILL BE RESERVED UPON PAYMENT.



WARM-UP
- GET YOUR SHIT TOGETHER!  THE COACH OF YOUR CLASS WILL GO OVER MOVEMENTS FOR THE ATHLETES WHO HAVE QUESTIONS ABOUT MOVEMENTS. 

9/11 THROWDOWN WOD

DISPOSABLE HERO PROJECT


BUY IN = 2K ROW
11 BOX JUMPS (36/24)
11 THRUSTERS (125/85) (DEATHS @ PENTAGON)
11 BURPEE CHEST TO BAR PULL-UPS
11 POWER CLEANS (175/120) (AA FLIGHT #175 (SOUTH TOWER))
11 HAND STAND PUSH UPS
11 KB SWINGS (70/53)
11 TOES TO BAR
11 DL (170/120)  (FLIGHT 77 AND FLIGHT 93)
11 PUSH JERKS (110/75) (NUMBER OF FLOORS IN EACH TOWER)
CASH OUT = 2K ROW

* DUE TO EQUIPMENT AND SPACE ISSUES WE WILL HAVE SOME RULES FOR THE WOD TOMORROW.  EVERYONE WILL CHOOSE ONE WEIGHT FOR ALL THE MOVEMENTS.  SECONDLY ALL WEIGHT WILL NEED TO BE PLACED DOWN TOMORROW.   WE ARE FULLY AWARE TOMORROW IS GONNA BE ORGANIZED CHAOS BUT ITS FOR A GREAT CAUSE, SO COME ON IN, GIVE IT YOUR ALL AND DEAL WITH IT!
- WE HAVE 8 ROWERS AT THE GYM TOMORROW SO WE WILL BE STARTING IN 2 HEATS.  GUYS UP FIRST - GIRLS UP SECOND.

RESULTS FROM 9/10/12

WOD - MONDAY, SEPTEMBER 10TH 2012

TEAM SANDY BALLS ARE THE SUNDAY CHAMPS!

THE LIFT.

THE DIP.

THE HALF SQUAT.

THE RIP!

FITZ-JANEY-MOLLY AFTER THE HEMPSTEAD TRI.

THE GIRLS ON A WINE TOUR PRACTICING THERE HSPU!

WARM-UP
400M RUN
25 WEIGHTED ABMAT SITUPS
10 BACK SQUATS
10 STRICT PULL-UPS
DYNAMIC STRETCHES

KOB STRENGTH PROGRAM - PRINT AND USE FOR TRACKING!

STRENGTH
- NEW STRENGTH PROGRAM WILL BE THE WENDLER 5-3-1 PROGRAM.
BACK SQUAT
65%X5
75%X5
85%X5+(DO AS MANY REPS AS YOU CAN)

WOD
AMRAP 15 MIN
200M RUN
MAX REPS PUSHUPS

- ONCE YOU DROP TO THE GROUND YOU RUN!

RESULTS FROM CREEPY SUNDAY.

WOD - SUNDAY, SEPTEMBER 9TH 2012

PERV SUNDAY!

"LETS GET CREEPY"

WITH A PARTNER COMPLETE THE FOLLOWING:

300FT BURPEE BROAD JUMP (PARTNER 1)

50 WALL BALLS (20/14)

300FT BURPEE BROAD JUMP (PARTNER 2)

50 WALL BALLS PARTNER 1)

300FT PARTNER WHEEL BARREL - SWITCH AT EVERY TURNAROUND (50FT TURNAROUNDS)

100KB SWINGS(70/53)

800M RUN WITH KB (70/53) (NY AND BACK)

-PARTNER 1 STARTS OFF WITH THE 50M BURPEE BROAD JUMP WHILE PARTNER 2 COMPLETES THE WALL BALLS. AFTER BOTH PARTNERS ARE FINISHED THEIR TASK, THEY SWITCH. PARTNER 2 THEN COMPLETES THE 50M BURPEE BROAD JUMP WHILE PARTNER 1 COMPLETE THEIR 50 WALL BALLS. AFTER YOU COMPLETE THE 2ND SET OF WALL BALLS AND BURPEE BROAD JUMPS YOU THEN MOVE ON TO THE PARTNER WHEEL BARREL. AFTER THE WHEEL BARREL, BOTH PARTNERS MOVE  TO THE KB SWINGS. AT THE END OF THE KB SWINGS BOTH PARTNERS WILL TAKE TURNS CARRYING THERE KB 800M TO FINISH THE WOD!