WOD - FRIDAY, NOVEMBER 8TH 2013

- HOW NOT TO SNATCH! - AWESOME COMMENTARY!

JON!

SKUDINNNSSSS!

JP!

9:30!

- VIDEO OF TURKISH GETUPS!

** NOVEMBER 16TH, WE WILL BE HOSTING BARBELLS FOR BOOBS AND A END OF THE LURONG CHALLENGE PARTY STARTING AT 9AM.  AFTER BARBELLS FOR BOOBS WE WILL HAVE FOOD AND BOOZE. BARBELLS FOR BOOBS WILL HAVE DIFFERENT HEATS.  WE WILL DO SCALED WEIGHTS/RX WEIGHTS (135/95)/ELITE WEIGHTS(225/155) DOING "GRACE" (30 CLEAN AND JERKS FOR TIME).

*** PLEASE NOTE THERE WILL BE A STRICT CLASS CAP FOR THE WEEKENDS OLYMPIC LIFTING AND ENDURANCE CLASS.  THE CLASSES ARE UP ON MIND BODY ONLINE SO MAKE SURE YOU SIGN IN TO RESERVE A SPOT. THE OLYMPIC LIFTING CLASS WILL BE HEAVY AND WE WILL NOT BE TEACHING BREAKDOWNS OF THE MOVEMENT.  IT WILL BE A GUIDED WARM-UP AND THEN YOU WILL BE SET LOOSE!

WARM-UP
500M ROW
10 PULLUPS (HOW YOU WILL DO THEM IN WORKOUT)
10 WALLBALLS (20/14)
YOKE WALKS (NO WEIGHT) (THERE AND BACK)
REVIEW AND DRILL OHS

STRENGTH
OHS OFF OF LAST WEEKS 5RM(WARM-UP = 5 MIN)  (1 SET EVERY 2:30)
1X3@60% (HOLD AT BOTTOM OF LAST REP FOR 5 SEC)
1X3@70% (HOLD AT BOTTOM OF LAST REP FOR 5 SEC)
1X3@80%
1X5@85%
1X5@90%
1X5@95%

**PLEASE FIGURE OUT YOUR WEIGHTS PRIOR TO COMING TO CLASS!**

WOD
3 ROUNDS - 1 MINUTE ON :30 SEC OFF
WALLBALLS (20/14)
ROW FOR CALS
PULL-UPS
YOKE WALKS (180#/90# ON YOKE)
10M SPRINTS

RESULTS FROM 11/7/13

RESULTS FROM CROSSFIT LITE!

ELEMENTS AND 2014 PREP TEAM MAKE-UPS!

WOD - THURSDAY, NOVEMBER 7TH 2013

* REMEBER THE CROSSFIT LITE CLASS WE OFFER MON,TUE, AND THUR AT 1PM.  THIS IS A CLASS THAT INVOLVES A MORE ENDURANCE BASED WARM-UP, ABDOMINAL AND CORE TRAINING, MOBILITY AND A WOD.  THERE WILL BE NO STRENGTH OFFERED.

** NOVEMBER 16TH, WE WILL BE HOSTING BARBELLS FOR BOOBS AND A END OF THE LURONG CHALLENGE PARTY STARTING AT 9AM.  AFTER BARBELLS FOR BOOBS WE WILL HAVE FOOD AND BOOZE. BARBELLS FOR BOOBS WILL HAVE DIFFERENT HEATS.  WE WILL DO SCALED WEIGHTS/RX WEIGHTS (135/95)/ELITE WEIGHTS(225/155) DOING "GRACE" (30 CLEAN AND JERKS FOR TIME).

*** PLEASE NOTE THERE WILL BE A STRICT CLASS CAP FOR THE WEEKENDS OLYMPIC LIFTING AND ENDURANCE CLASS.  THE CLASSES ARE UP ON MIND BODY ONLINE SO MAKE SURE YOU SIGN IN TO RESERVE A SPOT. THE OLYMPIC LIFTING CLASS WILL BE HEAVY AND WE WILL NOT BE TEACHING BREAKDOWNS OF THE MOVEMENT.  IT WILL BE A GUIDED WARM-UP AND THEN YOU WILL BE SET LOOSE!

WARM-UP
400M RUN (EVERYONE)
20 STRICT T2B
STRENGTH GROUP - 10 OF EACH (PUSH PRESS/PUSH JERK/SPLIT JERK) LAX BALL/ROLLER ON LATS AND UPPER BACK
ENDURANCE GROUP - LEG KICKS/QUAD PULLS/COUCH STRETCH/HIPS/CALVES

STRENGTH
5X5@80% OF 3RM SPLIT JERK

ENDURANCE
- CHOOSE WHAT YOU DIDNT DO LAST WEEK
2K ROW OR 1 MILE RUN

WOD
50 TURKISH GETUPS FOR TIME (53/35)
* A REP COUNTS AS COMING TO FULL HIP/KNEE AND ELBOW EXTENSION AT STANDING AND THEN LAYING DOWN WITH ELBOW EXTENDED AT BOTTOM SHOWING CONTROL OF KB!

RESULTS FROM 11/6/13

RESULTS FROM 11/6/13

2014 PREP TEAM RESULTS!

WOD - WEDNESDAY, NOVEMBER 6TH 2013

* REMEBER THE CROSSFIT LITE CLASS WE OFFER MON,TUE, AND THUR AT 1PM.  THIS IS A CLASS THAT INVOLVES A MORE ENDURANCE BASED WARM-UP, ABDOMINAL AND CORE TRAINING, MOBILITY AND A WOD.  THERE WILL BE NO STRENGTH OFFERED.

1PM CLASS!

** NOVEMBER 16TH, WE WILL BE HOSTING BARBELLS FOR BOOBS AND A END OF THE LURONG CHALLENGE PARTY STARTING AT 9AM.  AFTER BARBELLS FOR BOOBS WE WILL HAVE FOOD AND BOOZE. BARBELLS FOR BOOBS WILL HAVE DIFFERENT HEATS.  WE WILL DO SCALED WEIGHTS/RX WEIGHTS (135/95)/ELITE WEIGHTS(225/155) DOING "GRACE" (30 CLEAN AND JERKS FOR TIME).

*** PLEASE NOTE THERE WILL BE A STRICT CLASS CAP FOR THE WEEKENDS OLYMPIC LIFTING AND ENDURANCE CLASS.  THE CLASSES ARE UP ON MIND BODY ONLINE SO MAKE SURE YOU SIGN IN TO RESERVE A SPOT. THE OLYMPIC LIFTING CLASS WILL BE HEAVY AND WE WILL NOT BE TEACHING BREAKDOWNS OF THE MOVEMENT.  IT WILL BE A GUIDED WARM-UP AND THEN YOU WILL BE SET LOOSE!

 

TOMORROWS LURONG WOD!

WARM-UP
EMOM FOR 10 MIN
EVEN = 30 SEC PLANK HOLD
ODD = 10 PLATE TO OH (45/25)
REVIEW AND DRILL DEADLIFTS

STRENGTH
FIND 5RM WEIGHTED STRICT RING DIPS
NO RING DIPS = PUSHUPS
THEN 1 SET ME RING DIPS OR PUSHUPS

WOD
5-4-3-2-1 - DEADLIFTS (295/185)
2-4-6-8-10 - LATERAL BURPEES OVER BARBELL

RESULTS FROM 11/5/13

RESULTS FROM 11/5/13

2014 PREP TEAM RESULTS

WOD - TUESDAY, NOVEMBER 4TH 2013

* TOMORROW IS ELECTION DAY IN LONG BEACH. DECISIONS ARE MADE BY THOSE WHO SHOW UP -- IF YOU DON'T VOTE, YOU CAN'T COMPLAIN. OUR GOOD FRIEND CITY MANAGER JACK SCHNIRMAN IS APPOINTED BY THE MEMBERS OF THE CITY COUNCIL WHO ARE UP FOR ELECTION. SO IF YOU LIKE JACK, YOU HAVE TO SHOW UP AND SUPPORT HIM, IF YOU DON'T LIKE JACK, THEN THAT'S UP TO YOU. VOTE LIKE THE CITY'S COMEBACK DEPENDS ON IT... BECAUSE IT DOES.

CONGRATS TO JEREMY FOR COMPLETING THE NYC MARATHON!!!

JOHNNY'S BACK!

KURT!

9:30 SQUATS!

9:30 SQUATS!

BULL AND CJ!

6PM SQUATS!

MELISSA!

PARENTS AT KIP - SCHEDULE FOR NEW CF KIDS! SIGN YOUR KIDS UP!!!!
15 KID CLASS LIMIT! NO EXCEPTIONS!

WARM-UP
1 MIN DOUBLES
10 BOX JUMPS
CLEAN COMPLEX WORK - ALL MOVEMENTS X 7
FRONT SQUATS
GROUND TO ABOVE KNEE W PAUSE
CLEAN PULLS
HANG SQUAT CLEAN
SQUAT CLEAN
PUSH PRESS/PUSH JERK/SPLIT JERK


STRENGTH
BIG CLEAN COMPLEX
1 COMPLEX = 9 LIFTS
HANG SQUAT CLEAN/SQUAT CLEAN+PUSH PRESS
HANG SQUAT CLEAN/SQUAT CLEAN+PUSH JERK
HANG SQUAT CLEAN/SQUAT CLEAN+SPLIT JERK

WOD
AMRAP 10 MIN
5 HSPU (DEF/FLAT)
10 BOX JUMPS (24/20)
15 ABMAT SITUPS

RESULTS FROM 11/4/13

RESULTS FROM 11/4/13

YEAAAA BABY! 2014 PREP TEAM.

WOD - MONDAY, NOVEMBER 4TH 2013

- COOL VIDEO!

SIZE 10 FOR SALE $130!

LURONG WOD FOR TOMORROW! IF YOU ARE SIGNED UP YOU WILL DO THE SAME LEVEL YOU DID LAST TIME.

WARM-UP
400M RUN
35 PUSHUPS
35 ABMAT SITUPS
20 AIR SQUATS
10 KB SNATCHES - LIGHT
10 KB SNATCHES - MEDIUM
10 KB SNATCHES - WEIGHT FOR WORKOUT

STRENGTH
* THE FOLLOWING BELOW IS YOUR WARM-UP FOR YOUR 20RM*
PERCENTAGES ARE OFF YOUR 1RM (PLEASE KNOW YOUR WEIGHTS BEFORE YOU COME IN!)
50%X5
60%X4
70%X3
80%X2
90%X1
(1 SET EVERY 2 MIN)

THEN:
ADD 5# FROM LAST WEEKS 20RM FOR 1 SET
*** THIS WILL BE OUR LAST 20RM WEEK! END ON A HIGH NOTE AND METALY PUSH THRU ALL 20!

WOD
6 ROUNDS 
200M RUN
10 KB SNATCHES (70/53)

PERV SUNDAY RESULTS!

WOD - SUNDAY, NOVEMBER 3RD 2013

SIZE 10 NANO' 3.0 FOR SALE FOR $130. FIRST COME FIRST SERVE!

BARBELLS FOR BOOBS COMING UP NOVEMBER 16TH! LETS KEEP RAISING MONEY FOR A GOOD CAUSE! REMEMBER THIS WILL START AT 9AM AND DO 30 CLEAN AND JERKS.  AFTER THE WORKOUT WE WILL HAVE A BEER BQ!

PERV SUNDAY 
"LETS GET REAL EFFING CREEPY"
* ONLY 1 PERSON WORKS AT A TIME!
3K ROW
200 DOUBLES
50 BOX JUMPS
40 RING ROWS 

* REDO FROM MARCH, 2013.

RESULTS FROM OLYMPIC LIFTING CLASS!

RESULTS FROM ENDURANCE CLASS!

2014 PREP TEAM RESULTS!

WOD - SATURDAY, NOVEMBER 2ND 2013

9:30AM PACKED!

9:30AM PACKED!

*****REMEMBER NEW SCHEDULE SATURDAY STARTS TOMORROW!*****

9:00AM - 10:00AM - OLYMPIC LIFTING CLASS (CLASS CAPS AT 20)
9:00AM - 10:00AM - ENDURANCE CLASS (CLASS CAPS AT 15)
10:00AM - 11:00AM - OPEN GYM AND COMPETITORS

* IF YOU DO NOT SIGN IN YOU WILL NOT BE PERMITTED TO COME IN TO ANY CLASS.  WE WILL BE SUPER STRICT WITH SIGN IN POLICY.

OLYMPIC LIFTING CLASS

WARM-UP
BARBELL WORK X 5 OF EACH MOVEMENT
STRICT SHOULDER PRESS
PUSH PRESS
SPLIT JERK
BACK SQUAT
FRONT SQUAT
OVERHEAD SQUAT
HANG SQUAT SNATCH
SQUAT SNATCH

A. 20 MIN TO FIND 1RM SQUAT SNATCH
B. 4X5 - SNATCH BALANCE @ 80% OF SNATCH (1 SET EVERY 3 MIN)
C. 20 MIN TO FIND 1RM CLEAN AND JERK


ENDURANCE CLASS
WARM-UP
400M RUN
500M ROW
20 BURPEES
DYNAMIC STRETCHES

WOD
"JERRY"
1 MILE RUN
2K ROW
1 MILE RUN

RESULTS FROM 11/1/13

2014 PREP TEAM RESULTS!