Friday - August 18, 2017

NUTRITION CHALLENGE STARTS SEP 18

Question and Answer with Zach at 11am after the Saturday Class this week!

The early bird pricing is $40/athlete. If they've done the challenge before it's $30.

Early Bird ends August 28th and the price goes to $55.

https://challengeseries.lurongliving.com/champ17/register-athlete

Gym: Vickery CrossFit


WORKOUT OF THE DAY

Groups of 4
2 Members Run 300

...while...

2 Members Perform
5 RFT
40 KBS (53/35)
40 Front Squat from Ground (155/105)
40 Abmat Sit ups

Teams of two switch on the runs/work until 5 rounds are completed

Thursday - August 17, 2017

 

NUTRITION CHALLENGE STARTS SEP 18

Question and Answer with Zach at 11am after the Saturday Class this week!

The early bird pricing is $40/athlete. If they've done the challenge before it's $30.

Early Bird ends August 28th and the price goes to $55.

https://challengeseries.lurongliving.com/champ17/register-athlete

Gym: Vickery CrossFit


WORKOUT OF THE DAY

18min AMRAP
15 Burpees over box (30/24)
10 SA DB Jerks (65/45)
35 DU
2 MU
 

Monday - August 14, 2017

FALL CHALLENGE = STARTS TODAY!

Monday, August 14th - Sunday, September 17th

We're ALL participating! Every class you attend, simply place a gold star onto the beautiful boards in the front of the gym that Zach and Bri worked a whole afternoon to create for you. Ignore the sloppy bottom lines. Art is not our forte.

Each week, there will be a bonus activity for 2 points and signing up for the nutrition challenge or referring a friend gives you even more! 

Attendance = 1pt
Bonus Weekly = 2pt
Referral = 7 pts
Nutrition Challenge = 10 pts


THIS WEEK'S OFFICE HOURS: Wednesday 5:30p-6:30p

Email or text Bri to snag a 15-minute spot!


WORKOUT OF THE DAY

Snatch Technique : Getting under the bar
+
2min...
12 Pullups
9 Burpees over Bar
AMRAP OHS (135/95)

(Rest 1 min)

2min...
12 Pullups
9 Burpees over Bar
AMRAP OHS (135/95)

(Rest 1 min)

2min...
12 Pullups
9 Burpees over Bar
AMRAP OHS (135/95)

(Rest 1 min)

3min...
12 Pullups
9 Burpees over Bar
AMRAP OHS (135/95)

*Building to 75 OHS total

NUTRITION CHALLENGE

We are doing the 2017 Lurong Living Championship Challenge! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. We will be forming a team to work together and even compete against gyms across the country. Everyone can contribute, so we want everyone to make the commitment now. Whether your goal is to lose weight and look amazing in your swimsuit, or you are looking for serious performance gains, this Challenge is for you.

What is really cool about this Challenge is that all your points are calculated on the site and all the points you earn will benefit our team. You get to see exactly how much you improve your body composition and performance. There are 2 options for approaching your diet: Classic and Macro Focus Diet, and they give you all the tools you need to succeed. 

It comes with weekly meal plans, recipe books, and tons of online support. Bottom line, we want everyone to get involved and do it together. You can compete for the team and as an individual at the same time, so there is something for everyone. Early Bird Registration ends August 28th!

https://challengeseries.lurongliving.com/champ17/

FALL CHALLENGE

UPCOMING EVENT: FALL CHALLENGE!

Ok, so it will still feel like summer until October, but we're going to ride into fall with some extra incentives in the gym. Starting NEXT MONDAY, August 18th we'll be running a 5-week Fall Challenge...the best news? Everyone will be participating for free!

It's normal to lose some motivation and get carried away by the hustle of August to September craziness. To encourage consistency, you will be able to collect points in easy ways like...

  • Attendance (just come to class!)
  • Bonus activities (think 50 Burpee dessert)
  • Referring a friend
  • Registering for our upcoming nutrition challenge (spoiler alert! More deets on the blog tomorrow!)

Just to name a few. We'll be releasing more details this week on how you will be submitting points.

Oh, yeah what's in it for you? I mean other than fun and joy, the winner will receive a FREE month membership. No big deal.


Saturday Aug 5th to Sunday Aug 12th

TEST WEEK SCHEDULE.

THESE ARE ALL TESTS WE HAVE DONE.


Saturday Aug 5th

Members Only Open Gym 10am -12pm.

This is only meant for retesting or recovery


Sunday Aug 6th

Open Gym 11am - 1pm

This is only meant for retesting or recovery


Monday Aug 7th

Alternating Tabata (4min)
Hip Bridge Hold
Hip Bridge Reps
+
Alternating Tabata (4min)
Front Squat (45/33)
Good Morning (45/33)
+
Build to max Back Squat in 25min


Tuesday Aug 8th

4 sets
A1) 10/side Lawnmower Pulls
A2) 10/side Cossack Squat
+
15min Time Cap
"FLIGHT SIMULATOR":
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

*Have to stop between sets
*Restart same set if broken
+
Calf Mash 2min/side


Wednesday Aug 9th

Pre Class Warm Up
3 Rounds
5 Wall Squat
10 Air Squat
5 Goblet Squat @ 53/35
10 PVC Passthrough
...Then put your lifters on
+
Clean and Split Jerk Tech
+
Test
Build to Max Clean and Jerk in 25 min


Thursday Aug 10th

External Rotation Shoulder Holds
4 Sets each side of 10seconds
+
Build to max Strict Press in 15min
+
For Time
30/25 Calorie Row
40 Deadlifts at (135/95)
50 Wallballs (20/14)

*7min time cap


Friday Aug 11th

Test
5 Rounds for time
35 DU
300m Run
20 KBS (53/35)
20 Burpees

40min Time Cap


Saturday Aug 12th

COMMUNITY

For time
800m Run
Rest Double Work
800m Run
+
800m Row
Rest Double Work
800m Row


Sunday August 13th

Open Gym 11am - 1pm

This is only meant for retesting or recovery