Wednesday 31, October 2012

HAPPY HALLOWEEN

Today is a recovery day from strength, and we have a long WOD for the Lurong Living Paleo Challenge, as well as it being a HERO WOD. If after the metcon you want to work on some strength, choose LITE weight skill work on an Olympic lift.


"Letendre"

25 min AMRAP

25 cal row
100 double unders
80 KB swings 24/16kg
100 air squats
60 push ups
100 double unders
40 sit ups
100 lunges
20 burpees

Results must be submitted by Sunday 11/04 11:59pm ET

Make no mistake, this workout will be a challenge, but we have added extra motivation for you to continue to push through barriers you once thought impossible. LuRong Living is proud to announce this week' Tribute WOD: Letendre. Your participation in this Tribute WOD honors Lt. Letendre and all those who have made the ultimate sacrifice in defending our freedom. When you tempted to stop, quit, or slow down, know that your temporary sacrifice honors the sacrifices that too many of our brothers and sisters have had to make to protect our freedom and way of life.
Lt. Brian Scott Letendre died May 3, 2006, while conducting combat operations against enemy forces in Al Anbar province, Iraq. He was assigned to the Marine Forces Reserve's Inspector and Instructor Staff, 1st Battalion, 25th Marine Regiment, 4th Marine Division, Plainville, Connecticut.


Who is Lt. Letendre?

In the family's statement, Letendre's parents, Milton and June Letendre, said "Several times throughout his life, Brian could have chosen the easier or more comfortable path, but he didn't," the statement read. "He . . . followed his heart to where he felt he could help make this world a better place."

Letendre trained at the Quantico Marine Base to become a military infantry officer. He was deployed to Okinawa, Japan; Guantanamo Bay, Cuba; and then to Kuwait in 2003. His son was born the day before he crossed into Iraq (March 19, 2003). He was with 1st Bn 2nd Marines in the battle for An Nasiriyah, Iraq where he earned the Navy and Marine Corps Commendation Medal with a Combat "V" for valor.

In 2006 Letendre volunteered for an 11-man "military transition" team that was to train Iraqi army recruits, who have been so relentlessly targeted by suicide bombers. Three weeks ago, the job took him to Tammin, in the Anbar province of Iraq -- the swath of desert west of Baghdad considered the heart of the Sunni Arab insurgent movement. Military officials did not specify where Letendre was in Anbar when the suicide bomber attacked. His survivors include his wife, Autumn, his 3-year-old son Dillon, his parents, and two brothers and those of us who were lucky to know him.

"For those who have fought for it, freedom has a taste the protected will never savor." -unknown

I know that Lt. Letendre would have never wanted a memorial workout named after him. He wasn't about being recognized or remembered. He wanted everyone to do their job to the best of their ability, and take pride in what they realize they can accomplish. So please, do this workout for every hero that has ever fallen in battle, those that were missing in action, and especially for those who weren't lucky enough to have a workout named after them. Real heroes are all around you. They are the old people behind the wheel on the freeway slowing you down. They are normal everyday looking people. Never underestimate anyone. Most importantly, don't underestimate yourself.

http://www.arlingtoncemetery.net/bsletendre.htm

REMINDER

IF YOU HAVE NOT TURNED IN YOUR EFT FORM - PLEASE DO SO NO LATER THAN WEDNESDAY THE 31st of OCTOBER!!!!

Tuesday 30, October 2012

Skill:

Ring dips 3x10

Ring push ups 3x10

Strength:

Back squats 1 rep max
5-5 light
3-3-3 medium
1-1-1 heavy PR hell yes!!!!

Metcon:

Main site WOD looked O.K.

2x

50 pull ups
75 sit ups
50 OHS 35/22.5kg
75 double unders

Monday 29, October 2012

This week we will be finding our 1 rep max "respectively" on our power lifts.

Monday - deadlifts
Tuesday - back squats
Wednesday - recover
Thursday - strict press
Friday - make up

Skill:

Headstand to a handstand

Strength:

Deadlifts

3 rep max - LOG ON YOUR CARD

5-5 light warm up
3-3-3 medium to heavy
3 PR max lift

Metcon:

Happy Birthday Mari!!!

10-29-85

12 min AMRAP

10 v-ups 24/16kg
29 burpees
85 KB swings 24/16kg

Friday 26, October 2012

NEVADA DAY - HOLIDAY SCHEDULE

Kettlebell Deck of Cards

NEVADA DAY OBSERVED FRIDAY 26, 2012 WEAR YOUR COSTUME DAY

HALLOWEEN WORKOUT

FRIDAY 26th, OCTOBER 2012

Class times

7,8,9,10 am
and 4pm

COME IN YOUR HALLOWEEN COSTUME, or suffer the scary consequences (LOL I crack myself up)

Whatever your costume is, put it on, and come in for a great workout.

SEE YOU ALL IN COSTUME, BE IT

Scary Zombie
Bloody ghost
Silly kitty
or even
Donatello, the Teenage Mutant Turtle

Monday 22, October 2012

Two birthdays to include into today's workout. We have our beautiful Elyse who turned 22 yesterday, and our soon to be graduated senior Aj who turned 18 today.

HAPPY BIRTHDAY GUYS!!! LOVE YOU!

Skill:

Bar muscle ups - everyone had sooooo much fun last week. No really!

Strength:

Snatch balance
3-3-3-3-3

Metcon:

2x

10 hang cleans 60/40kg
21 burpees
90 single jumps
22 med ball sit ups
10 front squats 60/40kg
22 pull ups
94m Sprint
18 supermans 5/2.5kg

Our Friend Mr Fructose!

 From www.StoneAgeFuel.com

This post is going to be dedicated to our friend Mr fructose.  He is generally seen as an acceptable choice because he is attained through the consumption of fruit, but he is also vilified for his evil form high fructose corn syrup.  Now read on as I take you through the fructose adventure!

Fructose (fruit sugar) is a monosaccharide found in many different plants it is a combination of glucose and sucrose.  In small amounts Fructose does not seem to pose significant problems, because our ancestors ate relatively small amounts of fructose, but the diet of today consists of much more fructose and thus can pose significant problems for overall health.

Fructose is processed in the liver and when too much is consumed it is no longer used as sugar and is converted to fats and is sent it into the bloodstream as triglycerides with uric acid and free radicals (reactive oxygen species) also being formed.  With high triglycerides comes a host of other issues including: heart disease, issues relating to appetite hormone regulation (weight gain), insulin resistance and non alcoholic fatty liver disease.

• Triglycerides can build up and cause damage to liver function and when released into the bloodstream can contribute to the growth of plaque in the arterial walls. 
• Uric acid can turn off the production of nitric oxide, which helps protect the artery walls from damage.
• Free radicals can damage cell structures and enzymes.

Basically with the new low fat craze and the increased fructose consumption we have reached a conundrum, which is the fact that with high levels of fructose consumed, we get higher levels of triglycerides produced and in essence this puts us on a high fat diet.  Whoops!

We like to keep fructose consumption to a minimum.  A small handful of fruit (mostly berries) is fine and absolutely zero high fructose corn syrup!

Saturday 20, October 2012

I love Saturday - You love Saturday - We all love Saturday!!!


"Deuce" - clever I know, I thought of it by myself


1 mile run
200 double unders or 600 singles
then

2 min AMRAPS of the following movements

Rope climbs
Wall balls
Kettlebell swings
Box jumps
Pull ups
Squats
Sit ups
Push ups
Lunges
HSPU

then (of course not done)

200 double unders or 600 singles
1 mile run

Friday 19, October 2012

Nic B. birthday is in effect today!

One of our youngest members, turning 17 today!

Skill:

5x10 Ring push ups
3x8 Ring pull ups

Strength:

Rack jerks
3-3-3-3-3

Metcon:

HAPPY BIRTHDAY NIC!!!!

17 min AMRAP

10 strict pull ups
19 wall balls
9 snatch 42.5/30kg
5 OHS 42.5/30kg

10-19-95 and turns 17 today!

Steph's Journey from fat to fit!

Nothing is impossible: "Fat to Fit"!

From www.StoneAgeFuel.com

I felt it was about that time to share with everyone my journey from "fat to fit"! Most of you reading this have only known me for the last couple years and know me as a fellow CrossFitter. What you may not know is that before I left Ohio in August 2010, needless to say i was very overweight and unhealthy!

I grew up competing in gymnastics and at 16 quit competitive gymnastics as a level 10. I finished out my high school years competing in a more relaxed environment for my school. After graduating, I coached for a couple years and by 20 was completely out of the gym. It was all down hill from there! There was lots of drinking with friends, fried bar food and NO working out! All fun! I won't bore you with the obvious, so fast forward to January of 2010.....

My parents had finally retired, the house was on the market and the thought of moving to a new state and having to start over where i knew absolutely NO ONE!, I started heeding the words my mom said... "Steph, you're not fat, but you've gained some weight." Well, i usually just rolled my eyes and went about my business. And i must say, I thank all my friends back home who always sugar coated for me and said, "Oh no, you look fine! You're not fat." The moving factor was sadly not enough motivation...

Ok, so I finally make it to Nevada and the new house has a beautiful in-ground salt water pool, and since I don't know anyone and have no intent on getting a job right away, I spend about a month swimming a couple hours everyday. That alone helped me lose about 10#. Well, unfortunately now, it's time to get a job. So I start working at Atlantis, where, minus all the mushy details, I meet Chandler, which took some work on my part but that's another story. Apparently, the way to that boys heart is by mentioning CrossFit and gymnastics in the same sentence and he's sold (sorry ladies, it won't work again though).

March 2011, I ventured to CrossFit where Chandler tried to kill me. My first WOD ended up as a 200m run, 15 KB swings, 10 Burpees and then 10 min posted outside against the wall, dizzy and about to pass out. LOL! After a little recovery, I went back in and redeemed myself by playing around with some old gymnastics. To Chandler's surprise I didn't give up and was in there again for round 2 a couple days later. Needless to say I became hooked!

So, those of us who know Chandler, know that he's a freak of nature and can do pretty much anything you throw at him. Well, I didn't want to be the girlfriend that couldn't keep up, so I stuck with it, he taught me Olympic lifts and I taught him gymnastics! (Yes, he should be crediting his gymnastics abilities to me!) While the hard work and regular time put into the gym each day was paying off, I needed more!

Phase 2: PALEO! Day 2 of having met Chandler, he invited me to a seminar: Mark Sisson's: Primal Blueprint. I was not interested, to say the least. It didn't last long, I got guilt tripped every meal, until i finally gave in. I didn't know how i was going to give up my breads and pastas! Eh, it wasn't too bad. I finally realized how much of a difference eating clean would help me keep getting closer to my goals!

Enough with the stories! I hope that I can provide a little inspiration, even if it's just one person! I look back now and realize how much I didn't care and I settled with the fact that I was going to be overweight. All i really needed was a little fire under my butt! While the numbers have changed, I know they mean nothing! I feel better about me, I have more energy, I have accomplished things -10k races, mud runs, Tough Mudder- things i never would have thought about doing. It has become a never ending journey and I still have a ways to go, but all the hard work, dedication, discipline, self  control, the overall lifestyle change, has and will continue to change my life for the better!

Oh and of course there are pictures to go with all this!!! =) Enjoy!
-Steph

Last year of competitive gymnastics...

Thursday 18, October 2012

Skill:

3x10 pistol squats
3x5 bar muscle ups

*** Glad to see everyone having so much fun on todays skill work! Makes my heart smile.

Strength:

We had so much fun on skill work today, some of us didnt finish - but hat is GREAT!

Snatch:

2-2-2-2-2-2

Strict Press

3-3-3-3-3

Metcon:

12 min AMRAP (thank Gawd I didnt make this 15)

15 KB swings 32/24kg
5 Goblet squats 32/24kg
10 upper cuts 24/16kg

Wednesday 17, October 2012

Skill:

3x10 GHD sit ups ( GET A COACH TO SHOW YOU!!!)
3x10 Ring dips

Strength:

Deadlifts
3-3-3-3-3

Metcon:

Luron Living Paleo Challenge Performance WOD:

"Diane Ladder"

7 min AMRAP

Deadlifts
HSPU

rest 3 mins

"Grace on a bar"

7 min AMRAP

1 clean and jerk 60/40kg
3 chin ups

Tuesday October 16, 2012

Skill:

3x30 hollow body rocks
3x30 arch body rocks
3x60 second plank holds

Strength:

6 sets of

1 power clean + 2 front squats = 1 set
@ 80% of max, or as Coach Adam put it - and I love this "build up in weight till you suck, then drop weight, so you dont suck anymore."

Metcon:

4x
100 double unders
15 KB swings AHAP
200m run
15 toes 2 bar

Monday 15, October 2012

Skill:

3x10 chin ups strict
3x15 pull ups

Strength:

Power snatch
3-3-3-3-3

Back squats
3-3-3-3-3-3

Metcon:

20 plyo push ups
20 sumo deadlifts 100/67.5kg
75 double unders
15 plyo
15 sumo
50 double unders
10 plyo
10 sumo
25 double unders
5 plyo
5 sumo

T-I-M-E!!!!!!

MOTIVATION - DESIRE - CHALLENGE - CHANGE - SUCCESS

You may not realize it when it happens, but a kick in the teeth may be the best thing in the world for you.” – Walt Disney

Push through the pain, and conquer the obstacles. Regardless of what you think today, it wont matter 5 years from now. SO DON’T BE AFRAID! – Unknown

Even the greatest was once a beginner. Don’t be afraid to take that first step. – Unknown

Do you give as much energy to your dreams as you do to your fears? – Unknown

Think outside of the box, create your own path in life. “You laugh at me because I am different; I laugh because you are all the same.” ~ Daniel Knode

Why have you not broken from the pack? You’re playing it safe. Safe aint gonna get you sh!t in this world” -Stone Cold Steve Austin (WWE Superstar)

Don’t always scrape & search for compliments. Criticism is what builds character & strength! – Unknown

There’s a thin line between losing & winning. Losing breeds winners. The main recipe to success is through failures & hardships! –Unknown

Don’t say you don’t have enough time. You have exactly the same number of hours per day that were given to Helen Keller, Bill Gates, Michelangelo, Mother Teresa, Leonardo da Vinci, Thomas Jefferson, and Albert Einstein. –Unknown

Many fear competition from others. But the biggest critic should be the person in the mirror. – Unknown

”Remember that everyone you meet is afraid of something, loves something, and has lost something.” – H. Jackson Brown Jr.

READ MORE

Waiting to develop courage is just another form of procrastination. The most successful people take action while they’re afraid! –Unknown

The pain you feel today is the strength you feel tomorrow. – Unknown

Life is short, fragile and does not wait for anyone. There will NEVER be a perfect time to pursue your dreams & goals. – Unknown

”When you want to succeed as bad as you want to breathe, then you’ll be successful.” –Eric Thomas

Gold medals aren’t really made of gold. They’re made of sweat, determination, and a hard-to-find alloy called guts. – Unknown

A heart is a muscle..and what do muscles do when they are torn? They grow back STRONGER! – Unknown

Remember that guy that gave up? Neither does no one else. – Unknown

”Nothing is impossible, the word itself says ‘I’m possible’!” -Audrey Hepburn

NEVER GIVE-UP: “So many people can be responsible for your Success. but only you are responsible for your failure.” – Unknown

There are two types of Pain in this world: Pain that hurts you, and Pain that changes you! –Unknown

Sometimes the wrong choices bring us to the right places. – Unknown

”Keep on going, and the chances are that you will stumble on something, perhaps when you are least expecting it. I never heard of anyone ever stumbling on something sitting down.” –Charles F. Kettering

If you can’t be criticized for it, it’s probably not remarkable. Are you devoting yourself to something devoid of criticism? – Unknown

“It’s human nature to start taking things for granted again when danger isn’t banging loudly on the door.” – David Hackworth

”You are afraid to die, and you’re afraid to live. What a way to exist.” – Neale Donald Walsch

”Sometimes the poorest man leaves his children the richest inheritance.” – Ruth E. Renkel

”Anything is possible. You can be told that you have a 90-percent chance or a 50-percent chance or a 1-percent chance, but you have to believe, and you have to fight.” – Lance Armstrong

“He who knows nothing is closer to the truth than he whose mind is filled with falsehoods and errors.” – Thomas Jefferson

its not up to you how you fall. Its up to you how far you let yourself fall and how long it takes you to get back up and stand on your own two feet” – Sr. Tac Jeffrey Mitchell

”The two most powerful warriors are patience and time.” …so remember: great achievements take time, there is no overnight success. – Leo Tolstoy

NO EXCUSES: 99% of the failures come from people who have the habit of making excuses. – Unknown

You cannot dream yourself into a character: you must hammer and forge yourself into one. Every successful person did, what no one else was willing to do! – Unknown

The so called negative feedback is often love in disguise. Take full advantage! – Unknown

You will get what you want, when you stop making excuses on why you don’t have it. –Unknown

Saturday 13, October 2012

"Glen"

For time:
135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

Friday 12, October 2012

Skill:

Chin ups - strit
3x10

Pull ups - strict
3x15

Strength:

Bench Press

5-5-5-5-5

Metcon:

150 burpees

OH GAWD WHY????

Thursday 11, October 2012

Skill:

Ring push ups
3x10

Ring dips
3x10

Strength:

Back squats

5-5-5-5-5

Metcon:

"Helen" - compare 4-1-12

3x
400m run
21 KB swings 24/16kg
12 pull ups

Wednesday 10, October 2012

Skill:
Lurong Living Paleo Challenge #2

8 minutes of pull ups with 6 attempts for as many reps as possible

Strength:

Strict press

3-3-3-3-3

Metcon:

4x
10 KB snatch 24/16 each arm
15 box jumps 30/24in
250m row

Tuesday 9, October 2012

Skill:

3x30 hollow rocks
3x30 arch body rocks
5x10 L-sits

Strength:

Deadlifts

3-3-3-3-3

Metcom:

5x

10 power snatch 50/30kg
10 over head squats
10 power cleans
10 thrusters
*** rest 60 seconds between rounds

Monday 8, October 2012

This week a rest on the shoulders from the Oly lifts - just good old power lifts :-)

Skill:

4x5 back levers
4x30's handstand holds - chest to wall

Strength:

Front squat

3-3-3-3-3

Metcon:

20-15-10-5 with a 400m run after each round

Kb swings 32/24kg
Burpees
Toes 2 bar
Pull ups

Saturday 6, October 2012

Saturday workout coming your way!

Had a few first timers today, and the return of a few who hadn't made it in for a while.

Metcon:

4x
400m run
20 push ups
20 situps
20 squats
20 box jumps 24/20in

3x
400m run
15 kb swings 24/16kg
15 deadlifts 60/40kg
15 dips
15 push press 20/10kg

2x
400m run
10 power cleans 42.5/30kg
10 thrusters 42.5/30kg
10 kb snatch  24/16kg
10 burpees

T-I-M-E!!!

Friday 5, October 2012

REMINDER NO 6PM CLASS TODAY!!!!

Skill:

4x10 second front lever holds
4x10 strict chin ups
3x15 strict pull ups

Strength:

Power snatch
2-2-2-2 @ 70%

Power clean
2-2-2-2 @ 70%

Metcon:

"Diane"

21-15-9

Deadlifts 102.5/70kg
HSPU

Thursday 4, October 2012

Skill:

Ring complex
5x
1 strict chin up
1 strict muscle up
1 tuck sit hold 10'sec
1 inverted hold 5'sec

If you have no idea what this is, or have not gotten a muscle up yet - your doing chin ups, and ring dips

Strength:

Squat snatch
2-2-2-2-2-2-2 @ 90%
and
OHS
3-3-3-3-3 @ 80%

Metcon:

Annie Gets Evil

50-40-30-20-10

Double unders
Evil wheels

Wednesday 3, October 2012

Lurong Living Paleo Challenge week 3 - how we feeling guys?

Skill:
Lurong Living Paleo Challenge Performance WOD #1

5 minutes of double unders
***everytime you messed up, it was 3 burpees done right then and there.

Metcon:

15-10-5

Thrusters 60/40kg
Muscle ups

***3:1 ratio of pull ups and dips if you can not do muscle ups

Tuesday 2, October 2012

Skill:

5x8 HSPU - hold the top for 5 seconds
4x12 ring dips
5x10 clapping push ups

Strength:

Power clean
2-2-2-2-2-2-2-2 @ 90%

Metcon:

30-20-10 with 75 double unders between each round of movements

Burpee pull ups
Toes 2 bar
OH walking lunges 20/15kg - total reps between both legs

so, just in case 30 of all three movements, then 75 double unders, then 20 of all three with 75, and so on.

Monday 1, October 2012

It is October already???
It is so amazing to me how quickly time just flies by. Sometimes it makes me sad to think my baby will soon be leaving the house to start down the path of his own life, knowing that in his head right now he thinks how slow time goes by, to one day be sitting in front of his computer looking at his 16 year old wondering where his babies and his own life went. O.K., that is enough from me right now, but just wanted to share.

Skill:

3x8 strict chin ups
3x8 strict pull ups
3x3 skin the cat

Strength:

Power snatch
2-2-2-2-2-2-2-2 @ 90%

Metcon:

500 m row
30 KB swings    32/24kg
10 push press 70/52.5kg
50 wall balls 20/16lbs
400m run
50 KB swings 32/24kg
10 push press 70/52.5kg
30 wall balls 20/16lbs

Friday 28, September 2012

Skill:

3x15 second false grip holds
5x6 second iron cross holds (I know)

Strength:

Squat Clean Complex
1 squat clean + 2 front squats = 1 rep

4 @ 65%
3 @ 75%
2 @ 80%
4 @ 85%

Metcon:

"Fran"

21-15-9

Thrusters 42.5/27.5kg
Pull ups

*** If when you finish Fran you do not have that blood taste in your throat, like it would feel if you had just ran for your life from a saber tooth tiger - you didn't do it right ;-)