Tuesday, February 28, 2017

Wednesday, March 1, 2017

Strength:  Bench Press

                 5 x 8 @ 60% 1RM

                 *Last set AMAP

WOD:  7 Minute AMRAP

             30 Double Unders
             15 Thrusters (75/45)

Finisher:  Ring Dips, 5 x 5

                or

                HSPU, 50 Reps for Time

At the start of BBC C. Joe stressed the importance of the accessory movements. If you want to be able to do strict pull ups, push ups, dips, etc you need to do them each week. Simply working on these when they are programmed is not nearly as effective. Every single time I see Bianca at the box she is working on push ups. She has worked her way through every progression and has stayed incredibly determined. Not long ago she was doing them with a green band around her arms. As of today she has worked her way down to a purple band. Congrats B! You'll be knocking out RX push ups very soon!

Monday, February 27, 2017

Tuesday, Febuary 28, 2017

Strength:  Snatch

                 3-3-3-3-3, use heaviest weight you can for each set

WOD:  5 Cycles

            3 Minute AMRAP

            3 Power Snatch (135/95)
            6 Push Ups
            9 Air Squats

            *Rest 1 minute between each cycle. For each cycle restart the AMRAP


And just like that this one is done! Congrats to Gianna who killed it on her redo tonight! She was a bit disappointed  after Friday night. She made a plan and came in and executed it. So proud!

Sunday, February 26, 2017

Monday, Febuary 27, 2017

Strength:  Back Squat

                5 x 8 @ 60% 1RM

WOD:  15 Minute AMRAP

             5 Front Squats (135/95)
             10 Pull Ups
             15 Box Jumps (24/20)

Finisher:  Tabata Wall Sit


If you have not done 17.1 yet you have until Monday at 7pm. The team points will be announced before Thursday night. However you feel this wod went it is time to shake it off and get ready for week two!

Friday, February 24, 2017

Saturday, Febuary 25, 2017

Team WOD:  It's a Surprise!

                      *just come in and have some fun


The first Friday Night Lights of 2017 is in the books! Congrats to everyone who completed the WOD.

Friday, February 24, 2017

WOD:  17.1

            For time:
      
           10 dumbbell snatches (RX 50/35) (SC 35/20)
           15 burpee box jump-overs (RX 24/20) (SC 20/20 can step)
           20 dumbbell snatches
           15 burpee box jump-overs
           30 dumbbell snatches
           15 burpee box jump-overs
           40 dumbbell snatches
           15 burpee box jump-overs
           50 dumbbell snatches
           15 burpee box jump-overs

           *20 minute time cap



The Open has officially started! Congrats to our guys who have already tackled this. Please be patient while we get the Friday Night Lights Heats in Zen. If you have any questions about how to approach this WOD please talk to the coaches. I can't wait to see everyone tomorrow!

Wednesday, February 22, 2017

Thursday, Febuary 23, 2017

All Classes:  Open Gym


Join us tomorrow at 7pm to watch the announcement of 17.1! Immediately after C. Jimmy, C. Josiah, Jeremy and Bryan will be doing the WOD. Stop by and cheer them on.

Tuesday, February 21, 2017

Wednesday, Febuary 22, 2017

Strength:  Strict Press

                5 x 8 @ 60% 1RM

                *Last Set AMAP

WOD:  3 Rounds

            20 Front Squats (95/65)
            20 Push Press (95/65)
            20 Pull Ups

Finisher:  Farmers Walk (KB), 2 Minutes


If you have not meet Mehwish please make a point to introduce yourselves. She joined us recently and signed up for Lurong right away. Despite a crazy hectic schedule she has made getting to the box a priority. She lost weight and inches and more importantly learned a lot about nutrition to sustain a healthy lifestyle. I can't wait to see what this young lady accomplishes in the next few months.

Monday, February 20, 2017

Tuesday, Febuary 21, 2017

Strength:  Deadlift

                 5 x 8 @ 60% 1RM

WOD:  For Time

             60 AbMat Sit Ups
             50 Wall Balls (20/14)
             40 KB's, AM (53/35)
             30 Push Ups
             20 Sumo Deadlift High Pulls (95/65)
             10 Lateral Burpees (over barbell)

Finisher:  Good Morning, 3 x 10


Congrats to Jeff on his first T2B this morning!! Perfect timing with the open starting this week. Keep up the great work

Sunday, February 19, 2017

Monday, Febuary 20, 2017

Strength: Toes to Bar Clinic, 3x10 Practice

WOD:  "White"

              5 Rounds

              3 Rope Climbs
              10 T2B
              21 Overhead Walking Lunges with Plate (45/25)
              400 M Run

              (Note: Strict 30 minute time cap.)


U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

Friday, February 17, 2017

Saturday, February 18, 2017

Team WOD:

25 Minute AMRAP - "Partner DT"

12 Deadlift (155/105)
9 Hang Power Cleans
7 Push Jerk


Partner 1 works on the AMRAP while Partner 2 runs 400 Meters. When Partner 2 returns, they take over where Partner 1 left off, and Partner 1 runs 400 Meters. Choose a weight that will enable you to get at least one full round in while your partner is out running the 400 Meters.

(We HAVE to take advantage of the weather, wouldn't you agree?!)





Good luck to the 5 Teams we have competing in the Reckless Rowathon! If you can, please stop in to cheer them on. Here are the details:

Place: CrossFit Leverage in West Chicago
Opening Ceremony: 9:45 AM
Rowing Begins: 10:00 AM
Time Cap: 1:30 PM




Thursday, February 16, 2017

Friday, Febuary 17, 2017

Strength:  Dumbbell Power Snatch 5-5-5-5-5 (each arm)

WOD:  For Time

            20 DB Power Snatch (50/35) *alternating arms
            20 Burpees
            16 DB Power Snatch
            16 Burpees
            12 DB Power Snatch
            12 Burpees
            8 DB Power Snatch
            8 Burpees
            4 DB Power Snatch
            4 Burpees

Finisher:  Back Extensions. 3x15


Starting next week the Endurance Class will be moved to Thursday at 5:30am and 6:00pm. After the Open it will return to Fridays.

Wednesday, February 15, 2017

Thursday, Febuary 16, 2017

Strength:  12 Minute EMOM, Alternating

                8 Chin Ups
                12 Hollow Rocks

WOD:  20 Minute AMRAP

             5 Chest to Bar Pull Ups
             10 Ring Dips
             15 OHS (95/65)

Finisher:  Plank Hold, 3 x 60 seconds


Congrats to Crystal on a crazy high box jump! I'm pretty sure that was almost as tall as she is. Very impressive!

Tuesday, February 14, 2017

Wednesday, Febuary 15, 2017

Strength:  12 Minute EMOM

                1 Hang Squat Clean + 1 Squat Clean

WOD:  9 Minute AMRAP

            2 Power Cleans (135/95)
            2 Burpee Box Jump Overs (24/20)
            4 Power Cleans
            4 Burpee Box Jump Overs
            6 Power Cleans
            6 Burpee Box Jump Overs
            8 Power Cleans
            8 Burpee Box Jump Overs

            *Add 2 Reps per round until 9 minutes are up

Finisher:  Box Jump, Max Height


Some of our Lurong crew turned tonight's benchmark retest into date night! Every single athlete beat their old wod score. If you see them around the box be sure to congratulate them!

Monday, February 13, 2017

Tuesday, Febuary 14, 2017

Strength:  Dumbbell Manmaker, 5-5-5

                *Use the heaviest weight you can for each set

WOD:  For Time

            50 KB's, AM (53/35)
            40 Double Unders
            30 Wall Balls (20/14)
            20 T2B
            10 Goblet Squats (53/35)
            Rest 2 Minutes
            10 Goblet Squats (53/35)
            20 T2B
            30 Wall Balls (20/14)
            40 Double Unders
            50 KB's, AM (53/35)

Finisher:  AbMat Sit Ups, 3 x Max Reps

The only thing we know for certain about this years Open is that dumbbells will make an appearance. Make sure to get in tomorrow to start feeling comfortable with them.
    
        

Sunday, February 12, 2017

Monday, Febuary 13, 2017

Strength:  Hang Snatch + Snatch (Squat)

                 1-1-1-1-1, use heaviest weight you can for each set

WOD:  14 Minute AMRAP

             3 Muscle Ups
             6 HSPU's
             9 Power Snatch (95/65)

Finisher:  Crossover Symmetry


BBC Athletes, this is your first deload week! If you need to make up a lift please do it early in the week. Your sheets need to be completed and in the folder by Thursday morning.

Friday, February 10, 2017

Saturday, Febuary 11, 2017

Team WOD:  24 Minute AMRAP with a Partner

                       50 Push Ups
                       50 Wall Ball Squat Cleans (20/14)
                       50 Lunge Steps
                       50 Burpees
                       50 AbMat Sit Ups
                       50 Double Unders

                       *one partner works while the other rests

 
Four short weeks ago Jenny set a goal to row a half marathon. Today she accomplished it in a very speedy fashion. Congrats, Jenny! I am so proud of the rower you have become!

Thursday, February 9, 2017

Friday, Febuary 10, 2017

Strength:  Thruster, Find 1RM

WOD:  Death by Thruster (95/65)

            *1 thruster in the first minute, 2 in the second minute and so on. Continue this for as long as you are able

Finisher:  Hip Mobility


I hope everyone was able to take away at least one tip to improve their rowing today. It was great to see people working on this skill that can be easy to ignore. These wods may not be as fun as others but really go a long way in building your gas tank. Great Job!

Wednesday, February 8, 2017

Thursday, Febuary 9, 2017

Skill:  Row Clinic

WOD:  4 Rounds
            
             4 Minute AMRAP
             20/15 Cal Row
             15 Burpees
             Max 10 Meter Shuttle Runs
             Rest 4 Minutes

            *score is total shuttle runs

Finisher:  Chin Ups 4x10


Congrats to Aaron on his first RX on a muscle up wod! This guy works incredibly hard and I loved watching him kill this wod.

Tuesday, February 7, 2017

Wednesday, Febuary 8, 2017

Strength:  Bench Press

                1x5 @ 50%
                1x5 @ 55%
                3x10 @ 60%

                *Last set AMAP

WOD:  18 Minute AMRAP

             2 Bar Muscle Ups
             10 Push Ups
             20 ABMat Sit Ups

Finisher:  2 Mins max ring dips


Congrats to Rory (and Mark) on their first wod with RX pull ups! Both of these guys have been consistent high points earners during lurong. I can't wait to see how their final numbers look. Great job!

Monday, February 6, 2017

Tuesday, Febuary 7, 2017

Strength:  Front Squats

                1x5 @ 50%
                1x5 @ 55%
                3x10 @ 60%

                *Last set is AMAP

WOD:  For Time

            20 Front Squats (115/75)
            30 Box Jumps (24/20)
            40 KB's, AM (53/35)
            50 Wall Balls (20/14)

Finisher:  Overhead Walking Lunge, 3x10


BBC Athletes! This is the big week. Please remember to write down the amount of reps you get on the last set. This number will drive the next phase.

Sunday, February 5, 2017

Monday, Febuary 6, 2017

Strength:  Squat Clean and Jerk, 1-1-1-1-1

WOD:  2011 CrossFit Games Event 3

            For Time

            5 Rope Climbs
            5 Clean and Jerks (145/115)
            4 Rope Climbs
            4 Clean and Jerks (165/125)
            3 Rope Climbs
            3 Clean and Jerks (185/135)
            2 Rope Climbs
            2 Clean and Jerks (205/145)
            1 Rope Climb
            1 Clean and Jerk (225/155)

Finisher:  Back Extensions, 3x20


You have now heard from all the team captains and tomorrow is the big day! Please text C. Rebecca with your choice at some point Monday.

Saturday, February 4, 2017

Saturday - Team - February 4, 2017

Team WOD:  For Time with a Partner

                       100 DU's
                       100 Kb's, AM (53/35)
                       100 AbMat Sit Ups
                       100 Overhead Walking Lunges (45/25)
                       10 Rope Climbs

                       *one partner works while the other rests










The Open team captains will be at the box this weekend. Be sure to make it in and hear why you should join their teams. 










Friday, February 3, 2017

Saturday February 4, 2017

Team WOD:  For Time with a Partner

                       100 DU's
                       100 Kb's, AM (53/35)
                       100 AbMat Sit Ups
                       100 Overhead Walking Lunges (45/25)
                       10 Rope Climbs

                       *one partner works while the other rests






The Open team captains will be at the box this weekend. Be sure to make it in and hear why you should join their teams.  Especially "Raising the Bar".  Now that we have had the chance to check out each team the Mob Wodders fully endorse "Raising the Bar".  We in the Mob wish we could switch and be part the most AWESOME team in the Open.  Hats off to you "Raising the Bar" - you truly are the greatest!!!









Saturday February 04,2017

Team WOD:  For Time with a Partner

                       100 DU's
                       100 Kb's, AM (53/35)
                       100 AbMat Sit Ups
                       100 Overhead Walking Lunges (45/25)
                       10 Rope Climbs

                       *one partner works while the other rests






The Open team captains will be at the box this weekend. Be sure to make it in and hear why you should join their teams. I'd  NEVER try and unfairly sway anyone but I have heard that The Mob Wodders will be handing out some enticing swag to new recruits...











Thursday, February 2, 2017

Friday, Febuary 3, 2017

Strength:  Deadlift

                1x5 @ 50%
                1x5 @ 55%
                3x10 @ 60%

                *Last set AMAP

WOD:  5 Rounds

            10 Deadlift (155/115)
            10 Wall Balls (20/14)

Finisher:  Back Extension, 3x15

Congrats to everyone on the January PR board! It has been cleaned off and I am excited to see what you guys accomplish this month.

Wednesday, February 1, 2017

Thursday, Febuary 2, 2017

Skill:  Kipping and Pistols

WOD:  "Mary"

              20 Minute AMRAP
              5 HSPU
              10 Pistols, alternating
              15 Pull Ups

              -or-

             "Cindy"

              20 Minute AMRAP
              5 Pull Ups
              10 Push Ups
              15 Air Squats

Finisher:  2 Minutes Max Ring Dips


Team recruiting is now in full swing. If you have not heard from a captain yet you will in the coming days. Keep your eyes on the athlete's page for instructions.