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Thursday, September 18, 2014

9.19.14 WOD


Ok Team Series Competitors, your WODs were released today. Check out the 3 WODs that were released. We will be taking teams to get judged, from the 1:30 class time to the 4:30 open gym time. Please sign in for the class time or open gym time that you will be coming to, to get judge. This still counts as a weekly visit. 

We will also be taking a few teams on Saturday. We will start judging at 8:30am and stop judging at 10am due to the double under clinic. 

I will also be judging a few teams on Sunday. The time will be posted this saturday so keep your eyes out. It is first come first serve. I will only be there for 1 to 2 hours to judge. 

We will have a sign up sheet for you to sign in on both Saturday and Sunday. So make sure to get your name on it if you would like to go first. 

If you have any questions please let me know. 

Coach Leo

WOD:
11 Minute AMRAP of:
Ascending Ladder (3, 6, 9, 12, 15, 18..... of the following movements:
Wall Balls
Box Jumps
Deadlifts

The Rep Sequence
Round 1
3 Wall Balls
3 Box Jumps
3 Deadlifts

Round 2
6 Wall Balls
6 Box Jumps
6 Deadlifts

Round 3
9 Wall Balls
9 Box Jumps
9 Deadlifts

Round 4 +
Add 3 Reps each round
Continue with 12, 15, 18, 21, 24, 27, 30.... until time expires

Movement Details - Men
Level III (3)
Wall Balls- 20 lbs with a 10 foot target
Box Jumps- 24 inches
Deadlifts- 115 lbs

Level II (2)
Wall Balls- 14 lbs with a 10 foot target
Box Jumps- 20 inches
Deadlifts- 105 lbs

Level I (1)
Med Ball Cleans- 14 lbs
Box Jumps- 16 inches
Deadlifts- 95 lbs

Movement Details - Women
Level III (3)
Wall Balls- 14 lbs with a 9 foot target
Box Jumps- 20 inches
Deadlifts- 75 lbs

Level II (2)
Wall Balls- 10 lbs with a 9 foot target
Box Jumps- 16 inches
Deadlifts- 65 lbs

Level I (1)
Med Ball Cleans- 10 lbs
Box Jumps- 12 inches
Deadlifts- 55 lbs

Wednesday, September 17, 2014

9.18.14 WOD




Someone needs to try this! Who will step up?

Also this weekend is the double under clinic. If you haven't signed up yet, there is still time. You will be allowed to sign up till the day of the clinic. 

Strength:
5xME Chin Ups

WOD:
20-16-12-8-4 of:
Front Squat 125/90
100m Run

Cash out: 10 Pistols 

Tuesday, September 16, 2014

9.17.14 WOD

Lurong athletes, we will not be judging this Saturday due to the double under clinic. Sorry for the short notice and inconvenience. We will be judging on Friday from 1:30 to 4:30 so if you can make it in then we will be there to help you out. If not we will have next week as well. 

Also Team Series competitors, week two of WODs are from the 18th to the 22nd. We will post times on when you can get judged. 

Last thing Coach Mary purchase eggs and we have a ton for you all to buy. they are a dollar a dozen.  We also have some raw honey from our very own Todd Nelson. 10 bucks per jar. 

If you have any questions please let me know. 

Coach Leo 

WOD:
9 Minute AMRAP of:
Complete as many reps as possible in the time limit of the following movments:
Ground to Overhead (G2OH)
Bar Facing Burpees

Movement Details - MenLevel III (3)
20 G2OH- 95 lbs
7 Bar Facing Burpees
15 G2OH- 135 lbs
7 Bar Facing Burpees
10 G2OH- 155 lbs
7 Bar Facing Burpees
5 G2OH- 185 lbs
7 Bar Facing Burpees
AMRAP G2OH- 225 lbs

Level II (2)
20 G2OH- 65 lbs
7 Bar Facing Burpees
15 G2OH- 75 lbs
7 Bar Facing Burpees
10 G2OH- 95 lbs
7 Bar Facing Burpees
5 G2OH- 135 lbs
7 Bar Facing Burpees
AMRAP G2OH- 155 lbs

Level I (1)
20 G2OH (Med Ball)- 20 lbs
7 Bar Facing Burpees
15 G2OH (Barbell)- 45 lbs
7 Bar Facing Burpees
10 G2OH- 65 lbs
7 Bar Facing Burpees
5 G2OH- 95 lbs
7 Bar Facing Burpees
AMRAP G2OH- 115 lbs

Movement Details - WomenLevel III (3)
20 G2OH- 65 lbs
7 Bar Facing Burpees
15 G2OH- 85 lbs
7 Bar Facing Burpees
10 G2OH- 105 lbs
7 Bar Facing Burpees
5 G2OH- 135 lbs
7 Bar Facing Burpees
AMRAP G2OH- 155 lbs

Level II (2)
20 G2OH- 45 lbs
7 Bar Facing Burpees
15 G2OH- 55 lbs
7 Bar Facing Burpees
10 G2OH- 65 lbs
7 Bar Facing Burpees
5 G2OH- 95 lbs
7 Bar Facing Burpees
AMRAP G2OH- 105 lbs

Level I (1)
20 G2OH (Med Ball)- 14 lbs
7 Bar Facing Burpees
15 G2OH (Barbell)- 35 lbs
7 Bar Facing Burpees
10 G2OH- 45 lbs
7 Bar Facing Burpees
5 G2OH- 65 lbs
7 Bar Facing Burpees
AMRAP G2OH- 85 lbs

Monday, September 15, 2014

9.16.14 WOD

Athletes, I want you all to be prepared for next years 9/11 WOD. Check this 9/11 tribute WOD out.

-Coach Leo-

Strength:
Overhead Squat 6x2
AHAP with perfect form

WOD:
4 Minute EMOM of:
8 Wallballs 20/14 @ 10/8 + 10 Deadlift 135/95

Rest 1 Minute

4 Minute EMOM of:
8 Lateral Burpee over the bar + 12 Jumping Lunges

Sunday, September 14, 2014

9.15.14 WOD

Lurong athletes, weigh-ins, measurements and WODs 1, 2, and 3 are all due on Sep. 29, 2014 at 11:59pm EDT. 

We will be running WOD 1 tomorrow (9/15/2014) so if you would like to be judged please come in and let us know. We will be weighing in, measuring, and judging WOD 1 from 1:30pm to 7:30pm. We will have a sign in sheet for the order of judging. 

WOD 2 will be judged on Wednesday (9/17/14) from 1:30pm to 6:30pm. Weigh-ins and measurements will also be taken at this time. 

WOD 3 will be judged on Saturday (9/20/14) from 10am to 12pm. Weigh-ins and measurements will also be taken at this time. 

WOD 1 will be judged on Monday (9/22/14) from 1:30pm to 7:30pm. Weigh-ins and measurements will also be taken at this time. 

WOD 2 will be judged on Wednesday (9/24/14) from 1:30pm to 6:30pm. Weigh-ins and measurements will also be taken at this time. 

WOD 3 will be judged on Saturday (9/27/14) from 10am to 12pm. Weigh-ins and measurements will also be taken at this time. 

Saturdays will also be used to make up any missed WODs. You will only be allowed to make up 1 WOD per Saturday so if you miss the days we are judging please plan accordingly. Also please do not take advantage of this Saturday make up day. This is for those who can not get in due to work or emergencies. 

If you have any questions Please post them to our NSXFit Lurong Paleo Challenge Competitors Group.

If these times do not work AT ALL for you, please get with Coach Leo. Just remember he might have some motivational consequences for you. 

WOD:
13 Minute AMRAP of:

10 minutes of work time with 3 minutes of built in rest time. The athlete's score is the total number of reps completed.

4 Minutes of Max Calorie Row
1 Minute Rest
3 Minutes of Chest to Bar Pull Ups
1 Minute Rest
2 Minutes of Back Squats
1 Minute Rest
1 Minute of Shoulder to Overhead

Movement Details - Men
Level III (3)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Chest to Bar Pull Ups
1 Minute Rest
2 Minutes- 165 lb Back Squat
1 Minute Rest
1 Minute- 135 lb Shoulder to Overhead

Level II (2)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Pull Ups
1 Minute Rest
2 Minutes- 115 lb Back Squat
1 Minute Rest
1 Minute- 95 lb Shoulder to Overhead

Level I (1)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Jumping Pull Ups
1 Minute Rest
2 Minutes- Air Squats
1 Minute Rest
1 Minute- 65 lb Shoulder to Overhead

Movement Details - Women
Level III (3)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Chest to Bar Pull Ups
1 Minute Rest
2 Minutes- 115 lb Back Squat
1 Minute Rest
1 Minute- 95 lb Shoulder to Overhead

Level II (2)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Pull Ups
1 Minute Rest
2 Minutes- 80 lb Back Squat 
1 Minute Rest
1 Minute- 65 lb Shoulder to Overhead

Level I (1)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Jumping Pull Ups
1 Minute Rest
2 Minutes- Air Squats
1 Minute Rest
1 Minute- 45 lb Shoulder to Overhead

Thursday, September 11, 2014

9.12.14 WOD

Thank you to all those who came out for the 9/11 Memorial WOD yesterday. We do these (and other hero WODs) not because they are brutal workouts, but to honor those who have given the ultimate sacrifice for our country. Instead of thinking how awful it is and how much you want to quit, think instead of those who gave their lives and who would give anything for the CHANCE to do a workout like that.

In honor of those who lost their lives and the heroes who were on the ground, we will never forget.

Flexablilty: 
3 Rounds for time:
15 Squats
Hold bottom of Squat, 20 seconds
15 Sit Up to Straddles Demo
Hold Pancake Split, 20 seconds Demo

WOD:
For time:
100 Squats
100ft Handstand walk

Note: if you get spoken to about the depth of your squat or the full extension of your knees and hips of your squat, you must start your 100 squats over. If you can not do handstand walks you will do 100 kick up attempts.  

Wednesday, September 10, 2014

9.11.14 WOD


Thirteen years ago on September 11, 2001, the United States was brutally attacked. Four planes were hijacked by terrorists. Two of the planes were sent crashing into the Twin Towers in New York, New York; the third plane into the Pentagon in Washington D.C.; and the fourth into a field near Shanksville, Pennsylvania. By the end of the attacks, the death toll had mounted to nearly 3,000 souls, including the 227 civilians and 19 hijackers aboard the four planes and 343 and 72 police and firemen respectively.

The damage done during these attacks has had a lasting effect on our country, and tomorrow we will recall the full impact of those events that unfolded a sleepy Tuesday in September. We will remember to pay tribute to those civilians’ whose lives were taken from us too soon; we will remember to honor those police and fire who fought to protect us; and we will remember as a way to remain united as a nation.

Please join us tomorrow to complete the following workout:

9/11 Tribute WOD

For Time:
2001m Row or 2001m Run (1.25 miles)
11 Box Jumps 30/24
11 Thrusters 125/85
11 Burpee Chest to Bar Pull-Ups
11 Power Cleans 170/120
11 Handstand Push-Up
11 KB Swings 70/53
11 Toes to Bar
11 Deadlifts 170/120
11 Push Jerks 110/75
2001m Row or 2001m Run (1.25 miles)

******If athletes begin the WOD with a Row, they finish with a Run and vice versa.

The workout symbolizes the events that unfolded on September 11, 2001, in its design. The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.

Join us tomorrow to WOD, to sweat, and to pay a small tribute to those who were lost. Never forget – 9/11.