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2016 Reebok CrossFit Games - The countdown begins!!

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CrossFit and ART

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Trainer - Suzie Weirick

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Thank you CFM athletes.  We love you!
Don’t be afraid to stand for what you believe in, even if that means standing alone.
Replace fear of the unknown with curiosity.
Perspective is everything.
You can’t live a positive life with a negative mind.
It’s Test Time Again! Lurong Retest # 2
Good things happen.
Believe you can and you are halfway there.
Optimism is the foundation of courage.
Excuses will always be there for you, opportunity won’t.
If you don’t practice you don’t deserve to win.
Don’t let yesterday take up too much of today.
Make it simple. Make it memorable. Make it inviting to look at. Make it fun to read.
If plan A doesn’t work, the alphabet has 25 more letters!
We cannot become what we want by remaining what we are.
If the plan doesn’t work, change the plan, not the goal.
It takes courage to let go of the familiar and embrace the new.
Believe in yourself a little more.
Don’t let idiots ruin your day.
SORE the most satisfying pain.
LIfe begins at the end of your comfort zone.
Body under construction, mind on a mission.
It’s just you against you.
Hustle beats talent when talent doesn’t hustle.
Progress is impossible without change.
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.

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Testimonial - Athlete Profile:  Jonnai Mauch

Progress is impossible without change.



CrossFit Classes
Tuesday September 27, 2016
4:30 CrossFit
5:30 Mobility
6:00 -7:30 Open gym (Lurong WOD Make -up)

WOD

Tabata 8x 20 ON / 10 OFF
1 Minute Rest between stations

Alternating DB Snatches
Waiter Lunges (1 plate - alternate hand each round)
Push Press DB

THEN:

10 Minutes AMRAP Push Ups

PERFECT PUSH-UPS - no muscle beach push-ups!!!
No reps will be given for....chest NOT hitting the floor, must have full lock-out at the top!

 


 


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

 


 


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