WOD - TUESDAY, OCTOBER 16TH 2012

* WE WILL BE ANNOUNCING A NICE PARTY WE HAVE PLANNED.  IT WILL TAKE PLACE A WEEK BEFORE THANKSGIVING SO IT WILL BE A POST LURONG/1 YEAR ANNIVERSARY/PRE THANKSGIVING/WE ARE REALLY AWESOME PARTY.  DATE WILL BE ANNOUNCED TOMORROW.

** OLYMPIC LIFTER AARON ADAMS IS COMING ON SATURDAY AND SUNDAY.
SATURDAY BEGINNER CLASS WILL BE BETWEEN 12-4 AND SUNDAY WILL BE BETWEEN 8-11.

*** GREAT JOB ON "JT" TODAY.  AWESOME TO SEE A MONDAY PACKED HOUSE AND PEOPLE COMING IN AND GIVING THERE ALL OUT EFFORT.  REALLY FUNNY SEEING THE "OH SHIT" FACE ON THE FIRST ROUND OF PUSHUPS.


WARM-UP
1 MIN DOUBLES
10 SQUAT CLEANS - BAR
10 KIPS
DYNAMIC STRETCH

ENDURANCE
400M RUN
1K ROW
400M RUN


- READY TO GET HUMBLED - CHECK OUT THESE WOMEN KILLIN IT!


STRENGTH
FIND 3RM SQUAT CLEAN BELOW THE KNEE
THEN: 3X3 @ 90%

WOD
AMRAP 8 MIN
5 SQUAT CLEANS (165/105)
10 PULLUPS

RESULTS FROM 10/15/12

WOD - MONDAY, OCTOBER 15TH 2012

* ANOTHER CLASSY PERV SUNDAY.  WELL DONE BY ALL TEAMS INVOLVED!

** HAPPY BIRTHDAY SAM!

ELEMENTS CLASS GRADUATED!  SEE YOU GUYS MONDAY. PHOTO BOMBED!!!!

THE LOVEBIRDS - AKA VA AVE 69ERS FINISHING THEIR WOD!

WARM-UP
400M RUN
20 WEIGHTED ABMAT SITUPS
10 BACK SQUATS
10 SHOULDER PRESS
10 KIPS
DYNAMIC STRETCH

STRENGTH
WENDLER - WEEK 2 - CYCLE 2
BACK SQUAT - ADD 10# TO ORIGINAL 1RM
70%X3
80%X3
90%X3+ (AMRAP)

WOD
"JT" (REPEAT FROM 1/10/12)
21-15-9
HSPU (WE CAN ONLY USE 1 ABMAT) - SUB SHOULDER PRESS (USE AS CLOSE TO BW AS POSSIBLE)
RING DIPS
PUSHUPS

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.
"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

WOD - SUNDAY, OCTOBER 14TH 2012

- CJ KNOWS HOW TO CLEAN UP BETTER THAN MOST OF YOU WOOOOOO!

SUNDAY PERV WOD
"HANGING LOW"
15-12-9-6-3
PUSH PRESS (95/65)
BOX JUMPS (24/20)
KB SWINGS (53/35)

* W/ A PARTNER 1 PERSON HANGS ON A BAR
**WHILE THE OTHER PERSON COMPLETES THE ENTIRE WOD.
*** EVERY DROP OF THE BAR = 5 TEAM BURPEES FOR BOTH PEOPLE.
**** AFTER PARTNER 1 COMPLETES THE ENTIRE WOD - PARTNER B DOES THE WORKOUT AND PARTNER A HANGS.

RESULTS FROM SATURDAYS MOBILITY WOD!

WOD - SATURDAY, OCTOBER 13TH 2012

* PULLUPS RULE!

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

8AM - ELEMENTS 3

9AM - MOBILITY WOD + BODY WEIGHT METCON

10AM - GROUP WOD

11AM - GROUP WOD

RESULTS 

WOD - FRIDAY, OCTOBER 12TH 2012

ADAM WELCOME TO THE MUSCLEUP CLUB BUDDY! ATHLETE #58 WOW.  BY THE WAY WHEN ARE THE LADIES GONNA REPRESENT?

HS HOLDS! - 8:30AM

HS HOLDS! 5:00PM

- THIS IS WHAT HAPPENS WHEN YOU BET ME.  YOU EAT CHALK!

WARM-UP
400M RUN
20 HAND RELEASE PUSHUPS
20 ABMAT SITUPS
10 BACK ROLLS AND STRETCH
10 GOOD MORNINGS
10 DEADLIFTS
10 KIPS
DYNAMIC STRETCH

STRENGTH
WENDLER WEEK 1 - CYCLE 2
DEADLIFT - ADD 10# TO YOUR CURRENT 1RM
65%X5
75%X5
85%X5+ (AS MANY REPS AS POSS)

WOD
"LURONG PERFORMANCE WOD"
MAX PULLUPS WITH IN 6 ATTEMPTS WITH A 8 MIN TIME CAP!

RESULTS FROM 10/11/12

WOD - THURSDAY, OCTOBER 11TH 2012

ERIC AND KERRI GOING OH!

LOOK AT THE DEPTH!

CONGRATULATIONS, YOU ARE ON THE WINNING TEAM.  THAT'S RIGHT, OUR INJUNCTION HEARING ABOUT YOUR "GRUNTING, CURSING, SLAMMING WEIGHTS AND KETTLEBALLS (<- THAT'S NOT A TYPO, THEY WROTE THAT IN THE COMPLAINT) HAS BEEN HEARD AND DECIDED ON... WE WON ON ALL ACCOUNTS!!!!!!!

WE APPRECIATE THE SUPPORT AND CONCERN YOU HAVE ALL EXPRESSED DURING THIS DISASTER OF A SITUATION AND WE LOOK FORWARD TO ASS KICKING WORKOUTS WITH YOU ALL FOR EVER.  WE ARE THRILLED TO HAVE EACH AND EVERY ONE OF YOU AND CAN'T WAIT TO GET BACK IN THE GYM TOMORROW TO ENJOY IN THIS VICTORY WITH YOU.

WARM-UP
2 MIN DOUBLES
1 MIN HS HOLD
10 KB SWINGS - LIGHT
10 WALLBALLS
DYNAMIC STRETCH

STRENGTH
WEEK 1 - CYCLE 2 WENDLER 5-3-1
SHOULDER PRESS - ADD 5# TO YOUR 1RM
65%X5
75%X5
85%X5+

WOD
AMRAP 12 MIN
10 HSPU
15 WALLBALLS (20/14) - EVERYONE 10FT
25 KB SWINGS (53/35)

RESULTS FROM 10/10/12

NEW PR BOARD FOR NANCY!

WOD - WEDNESDAY, OCTOBER 10TH 2012

* GREAT DAY WITH THE BURPEE PULLUPS.  AWESOME TO SEE SO MANY PEOPLE GETTING UP TO THAT BAR AND HITTING SOME PULLUPS!  SECONDLY ABOUT 90% OF YOU PR'D ON YOUR 5RM HIGH HANG CLEAN! REALLY PUMPED ABOUT THAT.

HIGHLIGHTS FROM 10/9/12

WARM-UP
200M RUN
10 OHS - PVC
10 OHS - BAR
DYNAMIC STRETCH

ENDURANCE
500M ROW X 2
REST 2 MIN WALKING IN BETWEEN EACH SET.
* PENALTY THAT WILL BE DISCUSSED AFTER FIRST ROW!

STRENGTH

WEEK 3

10 MIN TO FIND 5RM HIGH HANG SNATCH

THEN 2X5@90%

* NO HINGING

* MUST HOOK GRIP

NANCY - LAST DID ON 3/7/12 (PR BOARD WORTHY!)

5 ROUNDS

400M RUN

15 OHS 95/65

RESULTS FROM 10/9/12