Friday, November 29, 2013

Saturday November 30th, 2013

Saturday Team WOD!

Warm up:  Coach Lead

WOD:  20 Minutes    

             Sumo Dead Lift High Pulls
             Slam Balls
             Sit Ups
             Goblet Squats

 Finisher:  Goof off, watch a ball game or nap on the couch for time!!!!

While working as a team, perform the max of each movement for 1 minute.  While one team member works the other has the choice of (1) Hanging from the Bar or (2) Wall Sits.

After totally rocking the workout Flora decided to give Coach Ponce some box jump lessons.  47 ", no problem!!!! 


Thursday, November 28, 2013

Friday November 29th, 2013

Strength/Skill:  15 Minutes Strength or Skills of Your Choice
                        -Find a 1RM that you Missed!
                        -Dead Hang Pull Ups
                        -Ring Dips
                        -Hand Stand Holds/Push Ups

WOD:  15 Minute AMRAP
             10 Push Ups
             20 Kettle Bell Swings
             30 Double Unders

Finisher:  30 Hollow Rocks
               30 Ab Mat Sit Ups
               20 Hollow Rocks
               20 Ab Mat Sit Ups
               10 Hollow Rocks
               10 Ab Mat Sit Ups

Don't forget to weigh yourself today!  I know...bad timing.  But part of our Holiday Challenge is weighing in every Friday in order to add up your points for the week.  Remember, our goal is to MAINTAIN!

Thursday November 28th, 2013

Thanksgiving Team WOD!

In Teams of Two - 20 Minute AMRAP

30 Lateral Burpees Over Barbell
20 Barbell Front Lunges 95/65, Scale with Bumper Plate Overhead
30 Push Ups
20 Power Snatch 95/65

Fun times out on the town Wednesday night!  What a good looking group, right>!

Tuesday, November 26, 2013

Wednesday November 27th, 2013

Strength:  Deadlift 3-3-3-3-3 with Increasing Weight

WOD:  5 Rounds of

             30 Air Squats
             20 Deadlifts (155/105)
             10 Shoulder to Overhead (155/105)

A new round will start every three minutes.  Complete the triplet and then perform as many Double Unders as possible in the remaining time for each round.  Score is total Double Unders.

Finisher:  Ring Dips 5-5-5-5-5

For those of you who are NOT on Facebook please check out Zen Planner for some updates to the schedule.  We will be having two WOD's on Thanksgiving, 8:00 AM and 9:00 AM.  Also, you missed a great video post about "Double Undies".  Look it up!

Monday, November 25, 2013

Tuesday November 26th, 2013

Strength:   Clusters, 5-5-5-5-5 with Increasing Weight

WOD:  12 Minute AMRAP
             8 Power Cleans (115/75)
             6 Push Press
             4 Front Squats

Finisher:  50 Superman/100 Ab Mat Sit Ups for Holiday Challengers

Sunday, November 24, 2013

Monday November 25th, 2013

Strength:  Push Jerk, Find 1 RM

WOD:  4 Rounds for Reps:

            1:00 ME Wall Balls
            0:30 Rest
            1:00 ME Kettle Bell Swings
            0:30 Rest
            1:00 ME Burpee Box Jumps
            0:30 Rest
            1:00 ME Slam Balls
            0:30 Rest
           Note:  "ME" stands for Max Effort meaning as many reps as possible.

Finisher:  100 Ab Mat Sit Ups (These will count for the Holiday Challengers since not part of WOD.)

I saw this on Facebook and thought I should get it to you as quickly as possible so that you could plan!  Minus the stuffing, this is a perfect Paleo Turkey. much to be thankful for!

Friday, November 22, 2013

Saturday November 23, 2013

Saturday Team WOD!

With a Partner for Time:

     60 Wall Balls
     50 Double Unders
     40 KB Swings
     30 Box Jumps
     20 Burpee Pull UPs
     10 HSPU's
     20 Burpee Pull Ups
     30 Box Jumps
     40 KB Swings
     50 Double Unders
     60 Wall Balls

One partner works at a time.  Movements must be done in order but partners can split reps in any way they would like.

Brody wishes everybody luck...and may the Force be with you!

Thursday, November 21, 2013

Friday November 22nd, 2013

Strength:  2-2-2-2-2 Hang Power Cleans with Increasing Weight

WOD:  Chipper
            15 Hang Squat Cleans (95/65)
            30 Pull Ups
            30 Box Jumps
            15 Ring Dips
            30 Push Press (95/65)
            30 Double Unders
            15 Thrusters (95/65)
            30 Knees to Elbows
            30 Burpees

Finisher:  3 x Max Ring Dips

Shirts are at the Box, finally!  It's been a rough ride but I think they turned out great.  Please ask your Coach if you are interested in buying one.

Wednesday, November 20, 2013

Thursday November 21, 2013

Strength:  Back Squat, Find 1 RM

WOD:  12 Minute AMRAP

             5 HSPU's
             10 Front Squats (95/65)
             15 Box Jumps (24/20)

Finisher:  30 V-Ups

Saturday we will be a busy day at the Box!  Here is the schedule:

8:00  Barbell Club Meeting
9:00  Team WOD
10:00  Holiday Challenge Kick-Off

Please check the athlete's page for details.  If you have any questions and/or are not on FB, feel free to text or call!

Tuesday, November 19, 2013

Wednesday November 20th, 2013

Strength:  25 Dead Hang Pull Ups

WOD:     6 Minute AMRAP
                8 KB Swings (53/35)
                8 Air Squats
                8 Push Ups
                Rest 2 Minutes
                8 Over the Barbell Skiers (2-sided)
                8 Burpees
                8 Mountain Climbers (2-sided)
                Rest 2 Minutes
                8 Sumo Deadlift High Pull (95/65)
                8 Pull Ups
                8 Jumping Alternating Lunges

Finisher:  50 Superman


Monday, November 18, 2013

Tuesday November 19th, 2013

Skills:  Bergener Warm-Up, Movement Review and WOD Explanation

WOD  "The Bear Complex"

             5 Sets of 7 Reps of:

             1 Power Clean
             1 Front Squat
             1 Push Press
             1 Back Squat
             1 Push Press

Each combination of the five movements is considered 1 Rep.  There are 7 Reps in each Set.  You should try to increase the weight with each Set.  You will be completing 5 Sets in total.  This is not a timed WOD, this is
for max weight only.  Rest as needed BETWEEN each Set but during the Set the bar must only tap the floor between cleans.  If you need to rest the bar needs to be held somewhere on the body.  If the bar is set down on the ground at any point during the 7 Reps there will be a 3 Burpee penalty (each time).  Burpees are to be competed at the end of the 5 Sets.

 Finisher:  Back to Back AMRAP’s – 2 Minutes K2E, then 2 Minutes Ab Mat Sit Ups

Sunday, November 17, 2013

Monday November 18th, 2013

Strength:  Bench Press, 1 RM

WOD:  14 Minute AMRAP

             7 Snatches (95/65)
             14 Pull Ups
             21 Wall Balls

Finisher:  3 x 10 Good Mornings, AHAP

Lizzie was representing her CrossFit Will County Kids program at Team on Saturday!  Imagine what she will be doing in a few years.  Go Lizzie!

Friday, November 15, 2013

Saturday November 16th, 2013

Saturday Team WOD!

OPTION 1  (You have two options this Saturday!)

"Air Force WOD", Team Version

With a Partner:

Start with 4 Burpees and EMOM stop and complete 4 Burpees.  With remaining time in each minute, complete the following:

40 Thrusters (95/65)
40 Push Jerks
40 Overhead Squats
40 Front Squats

Each team gets one barbell.  Both team members must do the 4 Burpees EMOM.  Reps are broken out between partners in any way they wish.  One works while the other rests.


 Replace the barbell work above with the following:

60 Box Jumps
60 Ring Rows
60 Wall Balls
60 Sit Ups
60 Slam Balls

Thursday, November 14, 2013

Friday November 15th, 2013

Strength:  Clean 3-3-3-3-3 @ 75% of 1RM

WOD:  "The Chief"
              3 Minute AMRAP of:
              3 Power Cleans (135/95)
              6 Push Ups
              9 Air Squats

Rest 1 Minute.  Repeat for a total of 5 Cycles.  Pick up where you left off each cycle.  Score is total rounds in all 5 AMRAPs.

Finisher:  3 x Max Ab Mat Sit Ups

We saw some impressive numbers today!  Jessica and Kendra worked together during the 9:30 and both managed huge PR's.  I just LOVE Deadlift! 

Wednesday, November 13, 2013

Thursday November 14th, 2013

Strength:  Deadlift, Find 1 RM

WOD:  14 Minute AMRAP

            10 Goblet Squats (53/35)
            15 Knees-to-Elbow
            30 Kettle Bell Swings (53/35)

Finisher: 2 x 10 Good Mornings (AHAP)

 We had a  fun day filled with skills work!  Almost everybody got up on the wall and we saw quite a few first-time double unders.  Now we get to take the barbells out and do some serious kind of day!

Tuesday, November 12, 2013

Wednesday November 13th, 2013

Skill:  Double Unders/Handstand Holds

WOD:  For Time

             50 Double Unders
             20 Ab Mat Sit Ups
             6 Handstand Push Ups
             35 Double Unders
             35 Ab Mat Sit Ups
             6 Handstand Push Ups
             20 Double Unders
             50 Ab Mat Sit Ups
             6 Handstand Push Ups

Finisher:  3 x 3 TGU's on Each Side

If you weren't there it is probably better not to ask, haha!  I can tell you that Katie, along with our other LuRong Ladies, was ready to let loose Monday night after the LuRong Challenge finished on Sunday.  Of course there was a Hero WOD to get through beforehand and, as you can see, Katie had fun while doing it!

Monday, November 11, 2013

Tuesday November 12th, 2013

Strength:  Strict Press, Find 1 RM

WOD:  10 Minute AMRAP, Ascending Ladder

             3 Clean and Jerks (135/95)
             3 Wall Ball Squat Cleans (20/14)
             6 Clean and Jerks
             6 Wall Ball Squat Cleans
             Increase the reps by increments of three each round until end of AMRAP.

Finisher:  3 x 15 Russian Twists (2-sided) with Wall Ball

Time to start finding our new 1 Rep Maxes!  We will cover the four major lifts (Press, Bench, Deadlift and Back Squat) over the next few weeks.  Try to make it in to find your max numbers.  If you are unable to make it on the scheduled day, come in during open gym or do it during another WOD.  We want to get new numbers for everybody before we start our new lifting cycle in December.

Sunday, November 10, 2013

Monday November 11th, 2013

Skill:  Review Deadlift, Find WOD Weight

WOD:  "McGhee" Hero WOD

             30 Minute AMRAP
             5 Deadlifts (275/185)
             13 Push Ups
             9 Box Jumps (24/20)

Finisher:  50 Superman

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Friday, November 8, 2013

Saturday November 9th, 2013

Saturday Team WOD!

For Time and Reps:

400 Meter Run
Air Squats
400 Meter Run
Double Unders
400 Meter Run
Push Ups
400 Meter Run
Kettlebell Swings

Partner 1 runs while Partner 2 does as many reps of the exercise as possible.  Once Partner 1 gets back from run they switch.  Score is time and total reps.

The morning classes were crazy today!  This is a pic of the 9:30 crew getting after the WOD.  The 5:30 AM was busy also.  Just a reminder to everybody that our 5:30 AM will be expanding to 5 days a week starting Monday.  Very exciting stuff!

Thursday, November 7, 2013

Friday November 8th, 2013

Strength:  EMOM 8 Minutes - Hang Snatch + Power Snatch + Squat Snatch (as heavy as possible)

WOD:  12 Minute AMRAP

             6 Deadlifts
             9 Hang Power Cleans
             12 Box Jumps
             15 Slam Balls

Finisher:  50 Superman or GHD Extensions (ask your Coach)           

Josh...this pic is for you!              

Wednesday, November 6, 2013

Thursday November 7th, 2013

Strength:  Back Squat 5-3-1+ @ 75, 85, 95% of Working 1 RM

WOD:  For Time

            15, 12, 9, 6, 3

            Front Squats (95/65)
            Between Sets, 3 Rounds of:
                3 Pull-Ups
                6 Toes-to-Bar
                9 Ab Mat Sit-Ups

Finisher:  Spend time with Foam Roller

Great job to all of our LuRong Challengers!  We just completed the last of the repeat WOD's and there were some impressive improvements.  Sunday is the last official day of the challenge.  Stay strong ladies...there may be treats for you at the Box Monday evening.  Actually, there WILL be treats for you!

Tuesday, November 5, 2013

Wednesday November 6th, 2013

Strength:  25 Dead Hang Pull-Ups

Skill:  Bergener Warm-Up, Hang Power Clean - Work up to WOD Weight

WOD:  LuRong WOD #10 - 5 Minute Time Cap

            Descending/Ascending Ladder

            Hang Power Cleans 10, 8, 6, 4, 2  M135/95/65, W 95/65/45
           10 Meter Shuttle Sprints 2, 4, 6, 8, 10

Finisher:  "Annie"
                For Time:
                50, 40, 30, 20, 10
                Double Unders
                Ab Mat Sit Ups

Break out your jump ropes folks!  Our finisher today is a Benchmark WOD that is popular among those that have conquered Double Unders.  For everybody else it is an opportunity for plenty of practice.  Get hoppin!

Monday, November 4, 2013

Tuesday November 5th, 2013

Strength:  Thruster, Find 1 RM

WOD:  For Time

            30 Thrusters (95/65)
            30 Box Jumps
            30 Push Ups
            30 Wall Balls
            30 Shoulder to Overhead (95/65)
            30 Kettlebell Swings (54/35)

Finisher: 5 x ME Ring Dips

Kettlebells and Burpees all day!  LuRong WOD #9 is in the books and only one more left.  Remember the Hang Power Cleans and Shuttle Runs?  We will see that one again on Wednesday.

BTW, I have to give a huge High Five to James!  He was the only person today to finish all 200 reps within the time cap.  Nice job!

Sunday, November 3, 2013

Monday November 4th, 2013

Strength:  Bench Press 5-3-1+ @ 75, 85, 95% of Working 1 RM

WOD:  LuRong #9 - 12 Minute Time Cap

            100 Burpees
            100 Kettlebell Swings

            Level III/II, M 53/35, W 35/26

            Note:  Movements and reps can be broken out in any way.

Finisher:  3 x Max Knees-to-Elbows

EARLY BIRDS!!!  I sure hope you remembered to turn your clocks back because I will NOT be there if you forgot.  Enjoy that extra hour of sleep!

Friday, November 1, 2013

Saturday, November 2nd, 2013

Saturday Team WOD!

Complete the following with a Partner:

100 Push Ups
100 Hang Power Cleans (95/65)
100 Ab Mat Sit Ups
100 Push Press (95/65)
100 Ring Rows

Both Partners must run 200 Meters together every five minutes, starting at the beginning with a run.

Who doesn't love to see a cup of Starbucks on a Saturday morning?!