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Trainer - Suzie Weirick

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Most of us spend too much time on what is urgent and not enough time on what is important.
The best way to predict the future is to invent it.
If you want to achieve greatness stop asking for permission.
Change is hard at first, messy in the middle and gorgeous at the end.
The pain you feel today is the strength you feel tomorrow.
I’m on the hunt for who I’ve not yet become.
Don’t be afraid to change.  You may lose something good, but you may gain something better.
I’m gonna make the rest of my life, the best of my life.
It only takes one person to change your life. you!
It’s ok to be scared.  Being scared means you’re about to do something really really brave!
Wether you say you can or say you can’t, you’re right!
working out with a partner increases the chance of success
Welcome to the community of people that have decided that easy will no longer suffice.
This is my happy hour.
Popeye had spinach, I have CrossFit
Workout.  Because talking about how you feel never helps anyway.
CrossFit - the only sport where the loudest cheers are for the last to finish.
Don’t look back you’re not going that way.
Great things are done by a series of small things brought together.
Do or do not… there is no try.
If you light a lamp for someone it will also brighten your own path.
Never give up on something that you can’t go a day without thinking about.
A negative thinker sees a difficulty in every opportunity.
Never give up.  Great things take time.
If you want to get fit, you have to give away ONLY 1 thing! Your EXCUSES.
It’s not how good you are it’s how good you want to be.
Eat like a caveman, train like a beast.
Every day may not be good, but there is something good in every day.
Start where you are.  Use what you have.  Do what you can.
Train your mind to see the good in every situation.

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Testimonial - Athlete Profile:  Jonnai Mauch

Most of us spend too much time on what is urgent and not enough time on what is important.

CrossFit Classes
Monday September 26, 2016
515, 830 am and 430, 600 pm
615-800 am open gym
700 Calisthenics

WOD

Lurong Hang with em'
16 Minute Time Cap

10-1
Hang Squat Clean Thruster
Bar Facing Burpee

Open/Masters/Master+

Level 3
95/95/75 Men
65/65/55 Women
2 feet jump, 2 feet land ONLY

Level 2
75/75/65 Men
55/55/45 Women
2 feet jump, 2 feet land ONLY

Level 1
45/45/45 Men
35/35/35 Women
@ this level you may step or one foot jump over the bar

 


 


The best way to predict the future is to invent it.



CrossFit Classes
Friday September 23, 2016
8:30 am
Open Gym 615-800 am

WOD

3 rounds for time:
7 Cleans 155/115
14 Toes to bar
400m Run

(15 minute time cap)

Saturday September 24, 2016
7:30 am Super Strength
8:30 am Mobility or Make up for Lurong WOD 2
9:00 am Lurong Team WOD

Sunday September 25, 2016
9:00 am Mobility
9:30 am CrossFit
10:30 am Yoga

WOD

“Auggie”

In teams of two, 25 minutes AMRAP:
52 Wall Ball 20/14
52 Power cleans 95/65
52 Burpees
52 Kettlebell Swings 55/35

 


 


If you want to achieve greatness stop asking for permission.

CrossFit Michiana
Thursday September 22, 2016
515 am and 430, 600 pm
700 pm Endurance

WOD

EMOM for 16 minutes, alternate between:
3-5 Muscle-ups
(or low-ring muscle-up transitions)
10 Arch to hollow rolls
10 Ring rows, with false grip
45-60 seconds of handstand walking (or 45-60 second wall facing handstand hold)

5 x 2 minutes on : 2 minutes off
400/300m Row
In remaining time complete as many sandbag squats (with bear hug hold) as possible

Endurance


5 Rounds:

400m Run
5 pull-ups
10 wall balls
15 KB swings
20 Russian twists

 


 


Change is hard at first, messy in the middle and gorgeous at the end.



CrossFit Classes
Wednesday September 21, 2016
515, 830 am and 6 pm
Open Gym 615-800 am & 4-6 pm
Calisthenics 700 pm

WOD

Deadlift
1 x 5 @ 75-80%
1 x 3 @ 80-85%
1 x 1 @ 85-90%
1 x 5 @ 80-85%
1 x 3 @ 85-90%
1 x 1 @ 90+%

3 rounds for time:
400m Run
20 Box jumps 24/20
10 Handstand Push-Ups (or strict dumbbell press)

 


 


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


CrossFit Classes
Tuesday September 20, 2016
4:30 CrossFit Class
5:30 Mobility
6:00-7:30 Open Gym

WOD

Shoulder Press 6 x 2
Warm-up to 70%, start first set from there and build

Rest 2 min between sets.

Then:

8 minute AMRAP:
10 Pull-ups
15 Shoulder to Overhead 115/75
30 Double-unders

 


 


I’m on the hunt for who I’ve not yet become.



With Lurong...we can't help but share our awesome food choices...pic above Matt and Tami: Garlic sage butter (ghee) pork chops for dinner. YUMMY!!!

Lurong WOD 2 has been announced and will be on the whiteboard for Monday: Please make yourself familiar with the movements and the standards as they will only be touched on briefly before you WOD. Remember you will be responsible for WODDING AND STAYING TO JUDGE ANOTHER ATHLETE!!

Things to be aware of: There is no putting these movements together. A deadlift is just that a deadlift. A hang power clean starts at the standing position and means you take from above the knee to the shoulder. Then you front squat. Then you put the weight overhead - this CANNOT be a thruster!! Now your ground to OH is any way you can get it...so this CAN be put together...a snatch or clean and jerk or cluster are all permitted!!

CrossFit Classes
Monday September 19, 2016
515, 830 am and 430, 600 pm
700 pm Calisthenics
615- 800 am Open Gym

WOD

8 MINUTE AMRAP

Complete as many rounds and reps as possible in 8 minutes of 5 deadlifts, 4 hang power cleans, 3 front squats, 2 shoulder to overhead, & 1 ground to overhead.
Athletes may not change or modify any of the movements, weights, or standards beyond what is listed in these standards.

Open/Masters/Masters+

Level 3 Men 185/135/115
Level 3 Women 125/85/65
Level 2 Men 135/115/95
Level 2 Women 85/65/55
Level 1 Men 65/45/45
Level 1 Women 35/35/35

 


 


Don’t be afraid to change.  You may lose something good, but you may gain something better.



Happy Weekend Everybody

CrossFit Classes
Friday September 16, 2016
8:30 am CrossFit
615-800 am Open Gym

WOD

Tabata –

Row for calories
Wall ball
Burpee 20/14
Kettlebell swing 55/35

CrossFit Classes
Saturday September 17, 2016
7:30 am Super Strength
8:30 am Mobility
9:00 am Team WOD Lurong Athletes

CrossFit Classes
Sunday September 18, 2016
9:00 am Mobility
9:30 am CrossFit
10:30 am Yoga

WOD

Skill: Rope Climb

Then:

5 rounds for time of:
10 Clean and jerk 155/115
2 Rope climbs

 


 


I’m gonna make the rest of my life, the best of my life.



CrossFit Classes
Thursday September 15, 2016
515 am and 430, 600 pm
700 pm Endurance

WOD

Bench Press 5 x 5
Rest as needed

4 rounds for time:
10 Ring dips
20 Toes to bar
30 Double unders

Endurance WOD -

You'll have to come in to see it;0)

 


 


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