Monday
“My point to all this is that it is up to each of us to know our bodies and our minds, to know when we need more gym time and when we need less. Not all of us want to compete. Not all of us are in our 20′s or 30′s. Not all of us […]
WOD
Saturday and Sunday
Sat. Dec. 13 6-8p: Holiday Party This is one of the best events of the year! We will kick off the evening with a Tacky Sweater Christmas WOD (you’ve gotta be tacky) and enjoy snacks and spirits during the White Elephant gift exchange. Bring a gift under $10. If you would like to bring snacks
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Friday
WOD: A. 3 sets of: Romanian Deadlift x 6-8 reps @ light-mod Rest 60 seconds Dumbbell/plate External Rotations x 8-10 reps each arm Rest 60 seconds B. Two rounds for time of: 500 Meter Row Hand-Release Push-Up x 20 reps Russian Kettlebell Swings (35,53#) x 30 reps 400 Meter Run
Thursday
Almost everybody has goals and resolutions set for themselves every New Years. Unfortunately, most of these goals are never reached. The world we live in encourages us to dream big, but rarely gives us what we need to get where we want to go. Lurong Living has built a Resolution challenge precisely for that reason.
Wednesday
WOD: A. 3 sets of: Single Arm KB/Dumbbell Shoulder Press x 6-8 reps (each arm) Rest 45 seconds Step-Ups x 10 reps each leg Rest 45 seconds Hollow Rocks, Hollow Holds or Flutter Kicks x 30-45 seconds Rest 45 seconds B. Five rounds for time of: Push-Press x 10 reps (65,95#) Lateral Jump Overs x
Tuesday
“Like a loaded gun, a race car, and a scalpel, the intensity prescription comes with ample warnings. Its potential for abuse at the hands of the selectively ignorant is not due to a lack of prudence on the part of its purveyor. Indeed, intensity is the holy grail of training: efficacious, efficient and necessary. Its
Monday
WOD: Five sets for times: Single-Arm KB Ground-overhead + 2 Lunge Steps w/KB Overhead x 10 reps (5 per side) Pull-Ups x 15 reps Run 400 Meters Rest 3 minutes between sets
Saturday and Sunday
Sat. Dec. 6 NO classes- Winter Rendezvous! See Results Here Sun. Dec. 7 TBA
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Friday
“The purpose of training is to make you better. Your improvement should be specific, measurable, and repeatable. Make no conditions; if you are stronger, faster, and can accomplish tasks better, you are improving. Henry Rollins wrote it best in “The Iron.” In his own objective measure of truth, he explains that truth is performance, and
Thursday
“There are certain injuries sustained by WODing that are a by-product of what we do. I’m talking about ripped hands, rope burn, deadlift/clean/snatch shin bruising and often sore hands from way too many high fives post WOD. So we use hand covers, chalk, shin covers and we avoid high fiving the 110kg ‘brick-wall-of-a-coach’ who’s ridiculously
