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

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

WOD - TUESDAY, SEPTEMBER 18TH 2012

* GREAT JOB ON THE FIRST WOD OF THE LURONG CHALLENGE.  CHRISTINE WAS A TOTAL BITCH BUT YOU GUYS GAVE HER HELL!  GOOD FIRST DAY BACK FROM THE WEEKEND.

SO HOW WAS THE FIRST NUTRITION DAY OF THE CHALLENGE??
-IF YOU MISSED THIS WOD, YOU CAN MAKE IT UP DURING OPEN GYM...REMEMBER YOU HAVE UNTIL SEPTEMBER 29TH TO SUBMIT YOUR SCORES IN AND YOU MUST SUBMIT THEM ALL AT ONCE.
-MEASUREMENTS WILL BE DONE AGAIN TOMORROW, BEFORE AND AFTER GROUP WOD!
-LOTS OF NUTRITION QUESTIONS OUT THERE BUT TRY TO STICK TO REAL FOOD AND YOU SHOULDN'T HAVE A PROBLEM! LOOK AT YOUR DASHBOARD (ON LURONG WEBSITE) THERE ARE LOTS OF RESOURCES TO HELP YOU!
-YOU ONLY HAVE TO SUBMIT YOUR CHEATS ON YOUR PROFILE BUT IF YOU WANT TO TRACK YOUR MEALS USE THE JOURNAL TO KEEP TRACK!


WARM-UP
1 MIN DOUBLES
10 KIPS
PISTOL MODIFICATIONS
DYNAMIC STRETCHES

ENDURANCE
1200M RUN
REST 3 MIN
400M RUN
REST 3 MIN
800M RUN

WOD
10-9-8-7-6-5-4-3-2-1
C2B PULLUPS
HAND RELEASE PUSHUPS
PISTOLS

RESULTS FROM 9/17/12

WOD - MONDAY, SEPTEMBER 17TH 2012

* MONDAY STARTS THE LURONG CHALLENGE.  THIS BEGINS THE 9 WEEKS OF EVERYONES LIFE CHANGING TRANSFORMATION.  CHRISTINE IS THE FIRST WOD OF THE LURONG CHALLENGE.  LETS COME IN AND REALLY GET AFTER IT THIS WEEK.

MARY - AJ CONGRATS ON FINISHING ELEMENTS.  WELCOME TO THE KOB FAM.

WARM-UP

20 PUSHUPS

20 AIR SQUATS

15 DEADLIFTS (BAR)

DYNAMIC STRETCHES

STRENGTH

WEEK 2 WENDLER PROGRAM

SQUAT

70%X3

80%X3

90%X3+ (AS MANY REPS AS POSSIBLE)

WOD

3 ROUNDS

500M ROW

12 BODYWEIGHT DEADLIFTS

21 BOX JUMPS(2420)

RESULTS FROM 9/16/12

WOD SUNDAY SEPTEMBER 16TH 2012

WOD

"PERV SUNDAY PARTNER WOD"

10 ROUNDS FOR TIME OF:

20 HANG CLEANS(135/95)
1 CORNER TO CORNER RUN (PARTNER 1)
10 BURPEES(PARTNER 2)
SWITCH

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