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Lurong Living Challenge 2014

Hylete PROMO Code “CFMichiana25”

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Links I Love - Nutrition and Fitness Information

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Trainer - Carole Turnbo

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Will lift for bacon.
Change your thoughts and you’ll change your world.
Let’s squat until we’re big booty hoes!!
Strong people don’t put others down, they lift them up…..
OCD Obsessive CrossFit Disorder
Don’t stop when you’re tired stop when you’re done.
We are what we repeatedly do.  Excellence, therefore is not an act but a habit.
I forgot to post on Facebook that I was going to the gym..now this whole workout is a waste of time!
It’s hard to beat a person who NEVER gives up.
What you habitually think largely determines what you will ultimately become!
Good things come to those who work their asses off.
I can’t change the direction of the wind,......
CrossFit.  Making a new muscle hurt everyday.
Presenting WOD 5 Lurong - BOOMSAUCE
Celebrate every today.
With over 3 million women battling breast cancer today, everywhere you turn there is a mother,
The finish line is just the beginning of a whole new race.
Gym closed Sunday October 4th
The difference between a goal and a dream is a deadline.
Just do it.
Luck is a matter of preparation meeting opportunity.
Clear your mind of can’t.
The secret of getting ahead is getting started.
Ability is what you’re capable of doing. Motivation determines what you do.
Fear is what stops you.  Courage is what keeps you going.
We knew you would be here today, if heaven weren’t so far away.
I’d rather be a failure at something I enjoy than a success at something I hate.
Strength does not come from physical capacity. It comes from an indomitable will.
You live longer once you realize that any time being unhappy is wasted.
You want me to do something…..tell me I can’t do it!

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Testimonial - Athlete Profile:  Jonnai Mauch

Will lift for bacon.



The reason I love CrossFit....
What other sport can you finish after every else and get the most cheers, jeers, screams and encouragement.
Every one is a winner at CrossFit.
I LOVE this picture.

CrossFit Classes
Friday October 24, 2014
515, 830 am and 600 pm

Lurong WOD 7

AMRAP in 7 Minutes

6 Pushups
8 KB Swing
12 SDLHP

Level 1:
knee hand release pushups
russian kb swing
sumo dead lift (no high pull)

Level 2:
military hand release pushups
american kb swing 55/35
sumo dead lift (no high pull)

Level 3:
HSPU
american kb swing 70/55
SDLHP

 


 


Change your thoughts and you’ll change your world.



Tonight's endurance will be at a different location. Endurance will be meeting @ 6:15 at Northside track. The workout will be run on the track for this evening.

We have some big plans for this weekend.....
Saturday's schedule looks like this:
7:30 am Super Strength Saturday
8:30 am Mobility
9:00 am Competition Team
10:30 am Barbells for Boobs Fundraiser

CrossFit Classes
Thursday October 23, 2014
515, 830 am and 430, 600 pm

WOD


Barbell Cycling

10/7/5/3 Power Snatch
10/7/5/3 Push Jerk
10/7/5/3 Power Clean

6:15 pm
Endurance Class

Meeting at Northside Track
Email .(JavaScript must be enabled to view this email address) if you have any questions on where to go.

 


 


Let’s squat until we’re big booty hoes!!



Totally had to use this title for this girls birthday!!!

Happy birthday to you, happy birthday to you, happy birthday dear Meghan, happy birthday to you!!!!

Meghan we love you and hope you have a fantabulous birthday.

CrossFit Classes
Wednesday October 22, 2014
515, 830 am and 6, 7 pm

WOD

10 minute EMOM
Wall ball – 15 Wall 20/14


REST 5 minutes

5 Rounds for time

30 Double unders
15 KB Swings 70/53
12 Burpees

10 minute time cap

 


 


Strong people don’t put others down, they lift them up…..



I love this picture - we had SO much fun. It was awesome to see everyone working and cheering for each other. It was awesome to see and hear when new personal records were made!! We all worked together....as a family.

Congratulations go out to all of you....Hunter and Patrick men's rx, Troy and Joe men's scaled, Kim and Denise women's scaled, Jena and Elizabeth women's scaled.

And also to Maranda and Deb taking a second place finish in women's scaled division.....Nikole and Carole for taking a second place finish in women's rx division and

A super duper congratulations go out to Matty and Mark for taking first place in the men's rx division.

CrossFit Classes
Tuesday October 21, 2014
4:30 pm CrossFit Class
5:30 pm Mobility Class
6:00 pm Competition Team - The athletes that entered MFFL are welcome to join us today to work on our October masters workouts.

WOD

Set the timer for 30 minutes:

Back squat
4 − 8 rounds x 6 reps @ 74-79%
Rest 1 minute then:

DB Strict press – 4-8 rounds x 10 reps @ As Heavy As Form Allows
Rest 1 − 3 minutes before starting your next round.

 


 


OCD Obsessive CrossFit Disorder



Today I want to wish a VERY happy birthday to Aaron - Happy birthday to you, happy birthday to you, happy birthday dear Aaron, happy birthday to you!!! We hope you have a wonderfully awesome day.

Stay tuned to Facebook for some fantastic pictures of this past weekends competition at CF061 - where CFM was represented by 7 teams, 3 of which finished on the podium.
I'm hoping to have them up some time tomorrow.

This weekend October 25th 2014 at 10:30 is our Barbells for Boobs fundraiser at CFM - if you cannot make it to the actual workout it's not too late to make a donation to someone's fundraising efforts. Our team link is: https://fundraise.barbellsforboobs.org/fundraise/team?ftid=38240
You could either join the team or pick a person to donate to. Each member of the fundraiser must raise $80 (the price of one mammogram) in order to participate in the workout on Saturday.

CrossFit Classes
Monday October 20, 2014
515, 830 am and 430, 6, 7 pm

WOD

Alternating every 2 Min - for 20 Min:

Clean DL - 3 reps @ 100% of clean
Tempo 3033

Clean and Jerk @ 80-90%

Then:
10 Min AMRAP

200 M Run
4 Muscle Ups
8 Snatches 115/75#

 


 


Don’t stop when you’re tired stop when you’re done.

Today we will be running some of the Masters Functional Fitness League workouts at the gym, so please bear with all the details:

CrossFit Classes
Sunday October 19, 2014
10:30 am Mobility
11:00 am CrossFit
12:00 pm NO YOGA TODAY

Workout #5:

*3 MINUTE AMRAP
Back Squats (racked)
Men 35-49 and Women 35-49 (155/105lb.)
Men 50-59 and Women 50-59 (135/85 lb.)
Men 60-64 and Women 60-64 (115/65 lb.)
Men 65+ and Women 65+ (95/45 lb.)

Scaled Division
All Ages 95/45 lb.

And then:

Workout # 6: 21-15-9 Complex

For Time
8 deadlifts
7 hang power cleans
6 power snatches
8 pistols (alternating legs 4 + 4) or 16 Goblet Squats
7 ring dips
6 hand stand push ups (strict or kipping)

6 deadlifts
5 hang power cleans
4 power snatches
6 pistols (alternating legs 3 + 3) or 12 Goblet Squats
5 ring dips
4 hand-stand-push-ups (strict or kipping)

4 deadlifts
3 hang power cleans
2 power snatches
4 pistols or 8 Goblet Squats
3 ring dips
2 hand-stand-push-ups ((strict or kipping)

men 35-44 and women 35-44 (115/75 lb.)
men 45-54 and women 45-54 (105/65 lb.)
men 55-64 and women 55-64 (95/55 lb)
men 65+ and women 65+ (85/45 lb.)
Goblet Squat

35-59 Men and Women (53/35 lb. kb)
60+ (44/26 lb. kb)

HSPU:
men and women 50-59 1 abmat (2” riser)
men and women 60+ 2 abmat (4” riser)

Scaled
Men and women (75/45 lb.)
Jumping pull-ups above chin and to chest-to-bar respectively.
Toes to bar: Athlete will, while supported by holding bar, lift legs with feet rising above waist.

 


 


We are what we repeatedly do.  Excellence, therefore is not an act but a habit.



I LOVE this picture of Tami - She has worked SO hard at getting her form right on the snatch. I love that today she went for that 55# and did it over and over and over!!

So proud of you Tami.

REMINDER: The gym will be closed for regular classes on Saturday October 18 - please make a trip out to CF061 in Granger (Toscana Park) to cheer on your fellow athletes in the 061 Bash - Competition starts at 9:00 am on Saturday. We will be open for business Sunday as usual!!

CrossFit Classes
Friday October 17, 2014
8:30 am

Tabata

1 Arm KB Snatch
Hollow w. a twist
1 Arm KB Thruster
Plank w. a twist

 


 


I forgot to post on Facebook that I was going to the gym..now this whole workout is a waste of time!



Today we tackle Lurong WOD 6. Snatches and ABS!!!

CrossFit Classes
Thursday October 16, 2014
515, 830 am and 430, 600 pm

WOD

AMRAP in 8 Minutes

15-12-9-6-3-6-9-12-15-12-......

Snatches
Abs

Level 3: 95/65 and T2B
Level 2: 75/55 and Knees to 90
Level 1: 45/35 and abMat sit- ups

 


 


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