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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

Recent

You want me to do something…..tell me I can’t do it!
Strive for progress, not perfection.
Wine is constant proof that God loves us and loves to see us happy.
I always wanted to be somebody, but now I realize I should have been more specific.
Why do they call it rush hour when nothing moves?
Tim, I know you’re bored BUT today we test for the last time;0)
Always remember that you are absolutely UNIQUE!!  Just like everyone else.
Courage is not simply one of the virtues, but the form of every virtue at the testing point.
Life has many ways at testing a person’s will, either by having nothing happen at all….
You can’t start the next chapter in your life if you keep re-reading the last one.
Heroes are ordinary people who make themselves extraordinary.
Never get so busy making a living that you forget to make a life.
I love you to the moon and back.
Hard times don’t create heroes. It is during the hard times when the ‘hero’ within us is revealed.
One rep at a time…..that is today’s focus!!!
God is love.
Relax. Picnic. Enjoy. Family. For tomorrow we work…...
Reminder:  We are CLOSED today.
In honor of the CrossFit Games Team Series competition…...
Labor Day Hours Announced
Be who you are and say what you feel because those who matter don’t mind…...
Why I love CrossFit….need I say any more than this does?
Love. Joy. Peace. Patience. Gentleness. Kindness. Self Control.
Oops, I almost forgot….
“Do you not know that your body is a temple of the Holy Spirit…
A little nutrition humor….
“He gives power to the faint, abundant strength to the weak…
Don’t make exercise a half-hearted endeavor!
Hate is too easy.  It take courage to love….
The world moves at such a rapid rate that waiting to implement changes…

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Testimonial - Athlete Profile:  Jonnai Mauch

You want me to do something…..tell me I can’t do it!



Lurong WOD#1 is in the books. For those of you that did it and are not a part of Lurong - we truly thank you for your patience in getting everyone through this WOD (particularly the 8:30 am class)
We will revisit this exact same WOD in 6 weeks, looking for signs of improvement.

1 week today for Lurong athletes - 7 weeks to go. Stay strong team CFM!! We've got this.

CrossFit Classes
Sunday September 21, 2014

10:30 am Mobility
11:00 am Skill and Thrills
12:00 pm Yoga

Skill:
Today we shall re-visit the SQUAT....and then shall practice it in the WOD, with a KB.

WOD:

6 Alternating rounds of 45 secs on : 15 secs off:

Goblet squats 55/35
Shuttle sprint (10m out, 10m back)
Wall balls 20/14
Pull-ups

Meaning you will do 45 seconds of goblet squats- rest 15- then 45 seconds shuttle sprint - rest 15 - then 45 seconds of wall ball - rest 15 - then 45 seconds of pull-ups - rest 15. Repeat 5 more times for a total of 6 rounds.

 


 


Strive for progress, not perfection.



Today the gym will perform Lurong WOD 1:
We will change our Friday hours for the next 8 weeks to accommodate these workouts. We will be open on Friday at 515 and 830 am and 600 pm. Lurong athletes you should be signed up and ready for these wods- make sure you are familiar with the moves and what level you will be doing.

CrossFit Classes
Friday September 19, 2014
515, 830 am and 600 pm

Lurong Benchmark #1 - The Capacity Test

Level 1:

4 Min Calorie Row
1 Min Rest
3 Min Jumping Pullups
1 Min Rest
2 Min Squats
1 Min Rest
1 Min Shoulder to Overhead 65/45

Level 2:

4 Min Calorie Row
1 Min Rest
3 Min Pullups
1 Min Rest
2 Min Back Squats 115/80
1 Min Rest
1 Min Shoulder to Overhead 95/65

Level 3:

4 Min Calorie Row
1 Min Rest
3 Min Chest to Bar Pullups
1 Min Rest
2 Min Back Squats 165/115
1 Min Rest
1 Min Shoulder to Overhead 135/95

 


 


Wine is constant proof that God loves us and loves to see us happy.



Just Saying.

I don't drink wine.

I may start.

CrossFit Classes
Thursday September 18, 2014
515, 830 am 430, 6 pm

So, about those tests.....
we have a few more;0)

Power Snatch
Max Reps in 1 Minute

Adv: 135/95
Rx: 115/75
Int: 95/55
Beg: 75/35

Rest 10 Minutes

Power Clean and Jerk
Max Reps in 1 Minute

Adv: 135/95
Rx: 115/75
Int: 95/55
Beg: 75/35

Then:
Time Trial

Max Effort 500 M Row

This is an ALL OUT effort on the rower.

Endurance @ 7:00 pm
TBA



 


 


I always wanted to be somebody, but now I realize I should have been more specific.



This Saturday is our FREE Community Workout - Come one come all and join in the fun.

CrossFit Classes
Wednesday September 17, 2014
515, 830 am and 6, 7 pm

WOD
"The Gauntlet"


In 30 minutes:

"Jackie”

1km Row
50 Thrusters 45/35
30 Pull-ups

then

“Karabel”

10 rounds
3 Power Snatches 135/95
15 Wall Ball 20/14

then

AMRAP of “Cindy” in the remaining of time

5 pull ups
10 push ups
15 squats

Your score for this workout is your total number of rounds (and repetitions) of Cindy

 


 


Why do they call it rush hour when nothing moves?



Pictured above you see Kevin. This is Kevin's final lift in the dead lift 1RM - this is his first time EVER dead lifting. He hit 405# today - Kevin we're excited to have you on board and just as excited as you were when you did your dead lift today. Congratulations!!

CrossFit Classes
Tuesday September 16, 2014
4:30 pm CrossFit
5:30 pm Mobility
6:00 pm Competition Team

Barbell complex
(one barbell, unbroken set)
for heaviest weight possible:

5 Deadlift
5 Hang Squat Clean
5 Shoulder to overhead
5 Front squat

Rest as needed between attempts and add load each round to find your max load
All movements need to be performed unbroken using the same bar in one set for the set to count

 


 


Tim, I know you’re bored BUT today we test for the last time;0)



Well the day is finally here. CrossFit Michiana has 31 athletes officially signed up and starting the Lurong Paleo Challenge 2014. You will notice in each of your classes people that are participating in this challenge. Please be kind to us this week as we begin our transition from sugar burners to fat burners. We may appear grumpy, foggy, cranky, distraught, unorganized, unclear, abrupt, bossy, etc.....just give us some time to adjust and show us your support.

Good luck to Angel, Ashley, Brooke, Carole, Carolyn, Cheryl, Debbie, Denise, Doug, Elizabeth, Gracie, Greg, Janet, Jason, Jena, Joe, Katie, Kim, Lindy, Maranda, Marty, Meghan, Myra, Patrick, Seth, Stacy, Suzie, Tami, Tim F., Traci and Troy. Let the games begin.

CrossFit Classes
Monday September 15, 2014
515, 830 am and 430,6,7 pm

WOD

1 Rep Max
Front Squat

5-3-2-1-1-1

wait 10 minutes
1x 80% AMAP

Max Rep HSPU

If time allows - 3K-7K on the rower....
or 20- 30 minutes of running for distance.

The rowing or running should only take place if you have your max lifts done in the back squat, press, deadlift and front squat...if you have not got these lifts done you will do this instead of row/run.

 


 


Always remember that you are absolutely UNIQUE!!  Just like everyone else.



CrossFit Classes
Sunday September 14, 2014
10:30 am Mobility
11:00 am Skills
12:00 Yoga

Skill: Box Jumps

WOD

15minutes, get as far as possible:

Run 800m

30 Over the box jumps (or box step overs)
40 Toes to bar (or sit-ups)
50 Thrusters 45/35
60 Push-ups
70 Squats
80 Burpees

 


 


Courage is not simply one of the virtues, but the form of every virtue at the testing point.

I will be at the gym this evening from 4:30 -6:00 pm if anyone needs to come on in and get any of their lifts done you are welcome to.
Thanks, Carole

CrossFit Classes
Friday September 12, 2014
8:30 am

Deadlift

Find your 1RM
5-3-2-1-1-1

REST 10 minutes

1 x Max repetitions @ 80%

Then:

20 empty barbell Bear Complex

 


 


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