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  • 9/3/2015

     

    So there are 11 Days left till the challenge begins. I see we have a nice group of folks already signed up. Lets add to it. I know I've personally spoke to some folks about the challenge and if your on the fence then take the leap. I honestly believe you will not regret the decision. Why join the challenge? Well here are a few good reasons.

     1. EMPOWER YOURSELF

    You will be educated on how to change your diet, empowered with tools to make change happen, and be supported and held accountable every step of the way. The Lurong Living Championship Challenge is about testing your fitness and making a lifestyle transformation. It provides a methodical, structured, and rewarding experience that produces results. This is where good intentions, dreams, and aspirations are given life and the opportunity to be fulfilled. There is a champion in all of us. This is where you find yours.

    2. PROVEN RESULTS

    Luring Living can speak confidently, because thousands have come before you and have succeeded beyond their expectations. In fact, the only way not to improve is to refuse to take the Challenge. Our platform is 3rd party university tested and proven to improve both body composition and performance. That means the closer you follow the dietary guidelines, workouts, and other components of the challenge, the better your results will be.

    Whether you are trying to shed some unwanted pounds and inches, learn how to control your diet and improve your health, the Lurong Living Championship Challenge will help you achieve your goals.

    3. COMMUNITY

    No one has ever become a champion on their own accord. The Challenge combines the strength of the CrossFit community and the power of the challenge platform to empower you beyond anything you have ever experienced. It is about accountability to yourself and to others. It is being pushed to get one more rep, to hit a PR, and in return do the same for someone else. It is about making better decisions with your diet, knowing that there is someone to your left and your right taking the same journey with you. The Lurong Living Championship Challenge will help build deeper community in our gym through competition, accountability, support, and teamwork.

    The Challenge also provides a unique quality in that it brings people together from across the nation with a common goal. In this community you will learn from others, be inspired by their stories, and become an inspiration to those around you. Take the Challenge and be a part of something bigger than yourself.

    4. CHARITY

    Inches and pounds are lost, PRs are set, prizes are won, and lives are transformed. However, at the end of the day, the real winners are the thousands of lives that are impacted through the dedicated work of Luring Livings Family of Charities. A portion of every registration goes to charity. In fact, for every registered athlete Lurong Living provides 5 meals for those in need . To date, Luring Living Challenges have raised more than $83,000 for charities. Life transformations don't stop with your personal results. Your success leaves a legacy.

    So what are you waiting for? Join us for some fun challenges and the chance to win prizes and most importantly to live a healthier lifestyle.

    General Programming:

    1. Coach led Warm-up

     

    2) 500 Double unders for time every time you stop or mess up complete 10 mountain climbers

     

    3) Mobility/stretching

     

    Competition Programming:

    Rest Day

     

     

     


  • 9/2/2015

     

    Here are a few things we have going on at the gym right now. We are just finishing up a Fundamentals course this Friday and the new one will start next Tuesday September 8th at 6:00PM. We are starting it on Tuesday because we are only going to hold one class on Monday the 7th (Labor Day) and that will be the 5:00PM class. If you guys know anyone looking to start CrossFit and are on the fence, the fundamentals course is a great place to start. It goes over in detail the 9 fundamental movements of CrossFit and will get you prepared to join the regular classes. If anyone is interested and has questions they can email us at garagestrong@comcast.net.

    That being said if you guys see these new faces around welcome them to our CrossFit family and help them along their way if possible. They all have been putting in 100% effort and there is no doubt in my mind they will be crushing it with the normal classes real soon. 

    Labor day schedule: Saturday we will hold our normal classes at 9AM and 10AM. Parking might be a little tricky because Pioneer way will be closed down due to the street fair and music festival. We will be there though and hope you'll come join us for a workout that day. Monday the 7th we will have only one class and it'll be at 5PM. Come 1 come all and we will have a fun workout.

    Finally starting next Tuesday we are going to start holding a class from 12PM-1PM. Please help us pass the word on this. Its going to be lead by CrossFit games competitor and awesome coach Melissa Dixon. If this timeframe works for you, you don't want to miss out.

    That is all I got for now. Again I ask for you guys to help me spread the word about these things if at all possible. Thanks

     

    General Programming:

    1) Coach led Warm-up

     

    2) Weighted pull-ups 5-5-5-5 reps AHAP

     

    Notes: If you can’t do weighted pull-ups use the least resistance band as possible.

     

    3) For time complete

    500m Row

    30 Muscle-ups

    500m Row

     

    Notes: if you can’t do muscle ups do bar muscle ups if you can’t do bar muscle ups then do 1 C2B pull-up and 1 dip per muscle up

     

    4) Mobility/stretching

     

    Competition Programming:

    1) C&J  1x3@ 70%, 2x3@ 75% 2x2@ 80%, 2X1@ 85%, 1x1@ 90% 1x3@ 75%  of 1RM Clean and Jerk

     

    2) Front Squat 3X5 at a tempo of 3303 (so thats 3 seconds in the descent 3 seconds in the bottom up fast 3 seconds in the top) Heavier than last week.

     

    3) 2xME set of MU then 4x4 with a 1:00 rest between sets

     

    4) EMOM for 21 minutes

    Minute 1 10 cal cycle

    7  Sit-us

    Minute 2  7 HSPU

    7 T2B

    Minute 3  30 Double unders

    7 V-ups

     

    5) Mobility/stretching

     

     

     

  • 9/1/2015

     

    Nice job to all who came in and got their squats in. It looked like it was a full house today. Seeing all those big numbers on the board certainly motivated me and I made sure to get the work in myself. Again nice job to all and on to the next one!!

    General Programming:

    1) Coach led Warm-up

     

    2) Burgener Warm up

    1. Down and finish x5

    2. Elbows high and outside x5

    3. Muscle snatch x5

    4. Snatch lands 2”,4”,6”

    5. Snatch drops x5

    Skill Transfer exercises

    1. Snatch grip push press x5

    2. Overhead squat x5

    3. Snatch drops x5

     

    3) for time complete

    8 KB clean and press 4 each arm 70/53

    200m run

    14 KB clean and press 7 each arm 70/53

    400m run

    20 KB Clean and press 10 each arm 70/53

    800m run

    14 KB clean and press 7 each arm 70/53

    400m run

    8 KB clean and press 4 each arm 70/53

    200m run

     

    4) Mobility/stretching

     

    Competition Programming:

    1) EMOM for 5 minutes complete 1 3 Position Snatch @ 60% of your 1RM +10 lbs and adding 5lbs each minute

     

    2) EMOM for 5 minutes complete 1 3 Position clean @ 60% of your 1RM + 10lbs adding 5 lbs each minute

     

    3) Rack jerks 1X3@ 65%, 1x3@ 70%, 2x3@75%, 2x3@80%, 2x3@ 85%

     

    4) For total reps Complete 3 Rnds of

    1 min of box jumps 30/24

    1 min rest

    1 min of KB swings 70/53

    1 min rest

    1 min of SDHP with KB 70/53

     

    5) Mobility/Stretching


     


  • 8/31/2015

     

    Happy Monday everyone!!! Heavy back squats, who isn't excited for this? Come in ready to go hard and lets see if anyone can top there old three rep max. If you don't have one then this is the time to find it. Just to reiterate what I wrote last week these heavy days are important so give 100%. 

    General Programming:

    1) Coach led Warm-up

     

    2) Back Squat 5-5-3-3-3-3-3 reps AHAP

     

    3) EMOM for 14 min

    even min 10 Bulgarian split squats 5L/5R AHAP

    odd min 7 box jumps

    30/24

     

    4) Mobility/stretching

     

    Competition Programming:

    1) Snatch 1x3@ 70 %, 2x3@ 75%, 2x2 @ 80%, 2X1 @ 85%, 1x1@ 90%, 1x3@ 75%

     

    2) Back Squat 1x5@ 70%,  1x5@ 75%, 2x5@ 80%, 2X3@ 85%, 2x1@ 90%

     

    3) Take ten minutes to work on handstand walks

     

    4) 15 min AMRAP of

    5 strict pull-ups

    10 Pushups

    15 squats

     

    Notes: use a weight vest for this



    5) Mobility/stretching



  • 8//29/2015

     

    General Programming:

    1) Coach led warm-up

     

    2) Burgener Warm up

    1. Down and finish x5

    2. Elbows high and outside x5

    3. Muscle snatch x5

    4. Snatch lands 2”,4”,6”

    5. Snatch drops x5

    Skill Transfer exercises

    1. Snatch grip push press x5

    2. Overhead squat x5

    3. Snatch drops x5

     

    3) For Time and rounds

    15 power snatches 95/65

    then a 4 Min AMRAP of

    5 HSPU

    5 Push presses 95/65

    then

    15 Power Snatches 95/65

    then a 3 min AMRAP of

    5 HSPU

    5 Push Presses 95/65

    then

    15 Power snatches 95/65

    then a 2 Min AMRAP of

    5 HSPU

    5 Push Presses 95/65

     

    4) Mobility/Stretching

     

    Competition Programming:

    1) Find a 1RM snatch

     

    2) Find a 1RM clean and jerk

     

    Notes: No more than 3 fails at the maximal weight

     

    3) 1 MIle run followed by 7 hill sprints rest on walk down (use the hill on dock street and run to fraisers)

    3 min rest then

    1600m Row followed by TABATA row for meters (20 seconds on 10 seconds of active rest. By that I mean keep the fly wheel spinning during the 10 second rest)

     

    4) Mobility/stretching




  • 8/28/2015

      

    Master The Single­under, Double­under, and the Triple­under.

    Dave Newman is the resident expert on double­unders. In the January 2015 issue of T​he CrossFit Journal ​Hilary Achauer captures the basic skill as Dave teaches double­unders. He breaks the movement down into three parts: bounding, rotational mechanics and timing.

    Bounding is the upward movement and posturing of the body. It is crucial for the jumper to have a solid midline stabilization. Just follow Dr. Kelly Starrett's bracing technique: screw your feet into the ground, squeeze your butt, take a breath, balance you rib cage over your pelvis and tighten your belly as you exhale. Finally, set your head and shoulders in a neutral position. If you sustain this position (sans the grounded feet) your posture will be just right for success.

    Bounding is the actual movement off the ground, your single, double, or triple jump is determined by your height in the jump, not your rotation of the rope. Jump up and down: singles, slight heel touch, doubles, only your toes and 90% calves, triples, all toes and your amazing!

    Rotation is your rope movement. If your posturing is right, then you establish your rotation with your single unders. Follow Dr. Starrett's' posturing as outlined above and relax your hands by your sides, palms forward and wrists turned out. You should see your hands slightly in your peripheral vision. Don't move your arms, just your wrists. The body and appendage positioning shouldn't change. Ever. Turn the rope and try not to let your hands travel outward, away from your body.
    Lastly, the jumper will need to work on the timing. Most people jump too soon; right as they see the rope, but the trick is to jump right after the rope passes the knees.

    Auchner's article is a great read. She offers techniques to improve your bounding as well as tips to find out how to improve your rotation and perfect your timing She also reveals the secret of the triple under.

    Achauer, H. (2015). Double, Double, Toil And Trouble. The CrossFit Journal. January.

    Starrett, K., Cordoza, G. (2015). Becoming A Supple Leopard. Victory Belt Publishing Inc., 40­41.

    General Programming:

    1) Coach led Warm-up

     

    2) for time complete

    1600m run

    100 Double unders

    1600m run

    50 Pull-ups

    1600m run

    25 Broad Jumps

     

    3) Mobility/stretching

     

    Competition Programming:

    1) EMOM for 5 minutes complete 3 power snatches starting at 55% + 5Lbs of your max snatch and adding 5 lbs each minute.

     

    2) EMOM for 5 minutes complete 3 power cleans plus 1 jerk starting at 55%  + 5lbs of your max and adding 5 lbs every minute

     

    3) Back Squat 1X5@ 70%, 1x5@ 75%, 2x3@ 80%, 1x3 85%, 2x1@ 90%

     

    4) 3 rounds for time of

    20 wall balls 30/20

    15 box jumps 30/24

    10 C2B pull-ups

     

    5) Mobility/stretching


     


  • 8/27/2015

     

    General Programming:

    1) Coach led Warm-up

     

    2) Tabata Plank holds (20 second hold 10 seconds of rest for 8 rounds)

     

    Rest 2 minutes then

     

    3)For time complete

    800m row

    50 sit-ups

    800m row

    40 sit-ups

    800m row

    30 sit-ups

     

    Rest 2 Minutes

     

    4) Tabata hollow holds (20 second hold 10 seconds rest for 8 rounds)

     

    5) Mobility/stretching

     

    Competition Progrmming:

    Rest Day

     

     

  • 8/26/2015

      

    Alright tomorrow is a heavy day for the Clean and Jerk. Be ready to lift. Give these heavy days 100% effort, its important to work on our lifting to lock down technique and to get stronger. 

     General Programming:

    1) Coach led Warm-up

     

    2) Burgener Warm up

    Down and finish x5

    Elbows high and outside x5

    Muscle snatch x5

    Snatch lands 2”,4”,6”

    Snatch drops x5

    Skill Transfer exercises

    Snatch grip push press x5

    Overhead squat x5

    Snatch drops x5

     

    3) Clean and Jerk (only jerk the last rep of each set)  5-5-3-3-3-3-3 reps AHAP

     

    4) EMOM for 10 minutes complete 2 power cleans  + 2 Front squats + 2 Jerk @ 80% of your heaviest clean and jerk today

     

    5) Mobility/stretching

     

    Competition Programming:

    1) C&J  1x3@ 65% 1x3@ 70%, 2x3@ 75% 2x1@ 80%, 2X1@ 85%, 1x3@ 75%  of 1RM Clean and Jerk

     

    2) Front Squat 3X5 at a tempo of 3303 (so thats 3 seconds in the descent 3 seconds in the bottom up fast 3 seconds in the top) Heavier than last week.

     

    3) 1xME set of MU then 5x3 with a 1:00 rest between sets

     

    4) EMOM for 21 minutes

    Minute 1 10 cal row

    7  Sit-us

    Minute 2  10 hand release push-ups

    7 V-ups

    Minute 3  10 KB snatch 5L/5R

    7 KB twists (AKA Russian Twists)

    Notes: 53/35 for both KB movements but of course scale as necessary


    5) Mobility/stretching


     

  • 8/25/2015

     

    Registration has begun for the 2015 CrossFit Team Series!

    What To Do
    1. Go to Games.CrossFit.com and click “register now.”

    2. Login using the same email address and password you used during the Open or Judges Course. This is your CrossFit ID. By using the same CrossFit ID, we can keep your competition history together and improve your experience on the site.

    3. Pay to register your team. The team manager will pay the total cost, and it will be up to the manager to collect from their teammates as they see fit. Registration costs $80 for any team that isn’t sponsored. Sponsored teams pay $500.

    4. Send email invites to teammates. This step is built into the registration process. Make sure your teammates know to check their inboxes, and click the link provided to complete their registration.

    5. Compete! Workouts will be released Sept. 8 and Oct. 6. After the release of each set of team workouts, teams will have six days to get together, complete the work and submit their scores online.

     

    Team Series Basics

    • Any two men and two women can form a team. Athletes don't have to be members of the same affiliate but they do have to complete the Team Series workouts together at the same location at the same time.
    • There will be three divisions: Open (all ages), Masters (40+) and Teenage (14-17). 
    • Each workout will come in two versions: prescribed (Rx'd) and scaled. Choosing to do one workout scaled will not prevent a team from doing the next workout as prescribed. One rep as prescribed will beat the highest scaled score. 
    • Each competition week spans six days, from Tuesday until the following Monday (at 5 p.m. PT). There will be two competition weeks (Sept. 8-14, Oct. 6-12).
    • Teams can complete the workouts at a participating affiliate or submit video of the workouts online.
    • The 2015 Team Series will be scored as a single competition. Points will be awarded based on placement in a workout—1 point for first place, 2 points for second place, and so on. The overall winner in each division will be the team that has accumulated the fewest points after all of the workouts have been completed.
    • $151,000 dollars is on the line. Earn a spot in the top 10 overall in the Open Division and your team will win up to $30,000 dollars.
      1st - $30,000
      2nd - $25,000
      3rd - $20,000
      4th - $17,000
      5th - $14,000
      6th - $11,000
      7th - $10,000
      8th - $9,000
      9th - $8,000
      10th - $7,000
    • We recommend all teams video record their performances of the Team Series workouts. All sponsored teams must have their workouts validated by video submission, and any team that lands in the top 10 overall must provide video in order to claim their prize money.
    • There will be filters! See where your team stands in relation to your peers by using filters. There will be two filters on the Open Leaderboard: Pro and Elite.


      Pro = Any team with a 2015 Games individual competitor.

      Elite = Any team with a 2015 Games team competitor, or 2015 regional individual competitor.

      Uncheck the Pro box, and all Pro teams will disappear from the leaderboard. Do the same for Elites, and the field will be further cut to teams with athletes who did not advance beyond the first stage of last year's Games season.

      There will be three filters on the Masters Leaderboard: 40s, 50s and 60s.

      40s = The youngest teammate is in their 40s.

      50s = The youngest teammate is in their 50s.

      60s = The youngest teammate is in their 60s.

      So a team with four athletes in their 40s will be on the 40s filter, and so too will a team with three 60-year-olds and one 40-year-old.



    We had a couple teams participate last year and it was a good time. I'm definitely wanting to do this so if there are others lets get it figured out. 

     General Programming:

    1) Coach led Warm-up

     

    2) for time complete the  “Filthy Fifty”

    50 box jumps 24/20

    50 Jumping pullups

    50 KB swings 35

    50 walking lunges

    50 knees to elbows

    50 push presses

    50 back extensions

    50 wall balls

    50 burpees

    50 double unders

     

    3) Mobility/Stretching

     

    Competition Programming:

    1) EMOM for 5 minutes complete 3 snatches from the hang position starting @ 60% of your 1RM +5 lbs and adding 5lbs each minute

     

    2) EMOM for 5 minutes complete 3 cleans from the hang position starting @ 60% of your 1RM + 5lbs adding 5 lbs each minute

     

    3) Rack jerks 1X2@ 65%, 1x3@ 70%, 2x3@75%, 2x3@80%, 2x2@ 85%

     

    4) For total working time

    6 rounds of

    20 calorie cycle

    30 double unders

    5 man makers 30/20

    Rest 2 minutes between rounds

    5) Mobility/Stretching

     

  • 8/24/2015

     

    Happy Monday everybody. I hope you all had a wonderful weekend and now its back to the grind. Lets start off this week with an exciting partner WOD. 

    General Programming:

    1) Coach led Warm-up

     

    2)  In teams of 2 complete 3 rounds of

    50 Hand release Pushups

    30 Hang power cleans 135/95

    400m Run as a team

     

    Notes: While partner “A” is working on push-ups partner “B” has to hold the plank position, and vice versa. When doing the hang power cleans partner “A” does the cleans while partner “B” holds the bar, and vice versa. Partners can break up the reps between themselves however they see fit.

     

    3) Mobility/stretching

     

    Competition Programming:

    1) Snatch 1x3@ 65%, 1x3@ 70%, 2x3 @ 75%, 2x1@ 80%, 2X1 @ 85%, 1x3@ 75%

     

    2) Back Squat 1x10@ 70%,  1x8@75%, 2x5@80%, 2X3@85%

     

    3) Take ten minutes to work on handstand walks

     

    4) For time complete 21-15-9 reps of

    OHS 115/80

    T2B

     

    5) Mobility/stretching



  • 8/22/2015

     

    General Programming:

    1) Coach led warm-up

     

    2) For time complete

    1 min plank hold

    800m Run

    1 min hollow body hold

    800m Run

    1 min plank hold

    800m Run

    1 min hollow body hold

    800m Run

     

    Notes: You will accumulate a minute each time you hold the hollow body or plank position. If it has to be broken up into 30 second intervals or whatever thats fine as long as you hold it for 60 seconds

     

    3) Mobility/stretching

    1a) Calf Stretch/Calf smash

    1b) Global gut smash

     

     

    Competition Programming:

    1) Find a 1RM snatch

     

    2) Find a 1RM clean and jerk

     

    Notes: No more than 3 fails at the maximal weight

     

    3) 3 Rounds for time of

    10 Deadlifts 135/95

    7 Hang power cleans 135/95

    4 Push Jerks 135/95

    200m Run with a 20lb med ball

     

    4) Mobility/stretching



  • 8/21/2015

      

    Right now we have 6 folks signed up for the Lurong Challenge. With Seasha and myself we will have 8, lets see how many more we can get to participate. Go and sign up folks I don't think you'll regret it. Yes it'll cost some money but it'll pay for itself with the money you'll be saving from not getting those Lattes and Mochas. Not to mention a portion of all of the proceeds go to amazing foundations. To date, Lurong Living Challenges have raised $85,000, and they don't plan on stopping anytime soon. In fact, for each athlete who registers, they are able to provide 5 meals for those in need. That being said lets keep the list growing!!

    General Programming:

    1) Coach led Warm-up

     

    2) Take 10 Minutes to find a 1RM weighted Push-up (by placing plates on your back)

     

    3) EMOM for 6 minutes complete 5 push-ups using 60% of the max you just found

    Rest: 3:00

     

    4) 15 MIn AMRAP of

    10 Burpees

    15 Jumping squats

    20 Walking Lunges

    Notes: If you can’t do a weighted push-up than you will do the EMOM at body weight and will make the push-ups as perfect as possible

     

    5) Mobility/Stretching

     

    Competition Programming:

    1) EMOM for 5 minutes complete 3 power snatches starting at 55%  of your max snatch and adding 5 lbs each minute.

     

    2) EMOM for 5 minutes complete 3 power cleans plus 1 jerk starting at 55%  of your max and adding 5 lbs every minute

     

    3) Back Squat 1X10@ 70%, 1x8@ 75%, 2x5@ 80%, 2x3 85%

     

    4) For time complete

    2 mile cycle

    20 Jumping squats 45/35

    1 Mile cycle

    15 jumping squats 45/35

    .5 Mile cycle

    10 jumping squats 45/35

    .3 Mile cycle

    5 jumping squats 45/35

     

    Notes: use barbell on back for jumping squats

     

    5) Mobility/stretching


     


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720 SE Pioneer Way Oak Harbor Wa 98277