Strength:
1.) Snatch (full squat)
5 sets x 3 reps at 80% of your 1 rep max
Rest up to 1 minute
2.) Tempo Low Bar Back Squat
3 sets x 3 reps at 70% of your 1 rep max
Rest 1 minute
Note: Tempo for the back squat is a normal paced decent, rest 5 seconds in the absolute bottom position, then a quick bounce and then up.
WOD:
3 rounds for time
20 Wallballs (20/14)
20 Slamballs(30/20)
20 Hip Extensions
Article of the Day:
Reminder:
Today is the first day of the Lurong Living Paleo Challenge! If you have signed up and are participating there will be some workouts that you need to complete and enter your score online. Coaches will be available to help with weighing and measuring. If you have any questions ask a coach the next time you are at the box! Best of luck with your challenge. We are all in this together!
E-towners,
Great day here. Lots of hard work and solid effort! Awesome class sizes, camaraderie and team spirit! Just a friendly reminder, the Lurong Paleo Challenge starts TODAY. If you want to register, you must do so by 11:00pm TONIGHT! You can do so here at http://www.lurongliving.com/challenge/login?dialog=1016. You can do you measurements here at the gym…just as a coach.
See you all tomorrow,
Cap’n
5:30am
Nichelle – 10:06 Rx
Gregg –
Rich – 10ish Rx
6:30am
Beth – 11:26 Rx
Katie – 10:30
Melissa – 9:16 Rx
Jim – 9:54 Rx
7:30am
Matt – 6:45 Rx
Luis – 11:19 Rx(1st Rx!!!)
8:30am
Jenna – 9:52 Rx
Andree – 10:21 (Rx weight)
John -10:04 Rx
Mo – 10:34 (Rx weight)
Tory – 10:14 Rx
Noon
David – 11:30
Bobby – 9:26 Rx
Robin – 11:43
Simon – 8:18
Heidi – 8:38 Rx
Brella
Rachel – 7:06 (1:46 improvement)
Amanda – 7:06 (2:37 improvement)
Luis – 5:08 (0:40 improvement)
Mark – 7:52 (100% improvement)
Ray – 9:48 (100% improvement)
4:30pm
Ben – 9:59 Rx
Lee – 10:40 Rx
Sotir – 9:28 Rx
Brittney – 9:15
Heather – 7:59 Rx
Jen – 7:58 Rx
Mitchel – 10:28 Rx
Mike – 10:34
Josh – 8:22 Rx
Rob – 7:20 Rx
5:30pm
Todd – 6:20Rx
Flair 10:30
David K –
TJ – 5:21 Rx
Sal – 11:03 Rx
Steve – 10:58 Rx
Nate – 8:00 Rx
Dusty – 7:58
Chris – 10:06 Rx
Elisha – 6:48 Rx
Kyll – 9:21 Rx
JME – 10:20
6:30pm
Imran – 8:28 Rx
Maria – 11:10 Rx (1st RX!!!!)
Liam – 8:57
Jose – 8:54 Rx
Jenni – 9:52 Rx
Sparrow – 9:45 Rx
Katie – 9:13 Rx
7:30pm
Wendy – 12:26 Rx
Mitch – 11:53
On Ramp
6:00am
Ellie – 4:14
Ken – 5:37
Will – 3:58
Emily – 18:21 (Day 11)
7:00pm
Jessica – 4:03
Manik – 5:35
I entered the Paleo Challenge. Yikes!
I’m thinking of starting the Paleo Support Group. How is Thursday, September 27th at 6:30? We can start there and decide when and how often. Vegans welcome!
If there are 3-4 peeps that want to do it, let’s get er done.
Bo
Has anyone figured out where to enter diet on the dashboard?
Beth,
After you log in, scroll down to the section that says “What you need to enter” then you can click on the tab that tells “record you diet for 9/17/2012.” This will be available every day after 5pm ET.
Kevin
Bo,
Cap’n here. Great idea. Maybe we could also do a “take one, leave one” sort of thing in the fridge with meals. Also we can compile a recipe list!