Thursday

“The attacks of September 11th were intended to break our spirit. Instead we have emerged stronger and more unified. We feel renewed devotion to the principles of political, economic and religious freedom, the rule of law and respect for human life. We are more determined than ever to live our lives in freedom.”  –Rudolph W. Giuliani.

"Community" is the secret to the success of CrossFit.  When our members finished their 1-mile time trial yesterday,  you often saw them go back outside to encourage the rest of their classmates.

“Community” is the secret to the success of CrossFit. When our members finished their 1-mile time trial yesterday, you often saw them go back outside to encourage the rest of their classmates.

WOD:
*Teams of 2-3, 1 person working at a time.
Row 2001 meters
Then 11 reps of the following:
Box Jumps (36″/24″)
Thrusters (#125/85)
Burpee Chest to Bar Pull-ups
Power Cleans (#175/120)
Handstand Push-ups
Russian Kettlebell Swings (#70/53)
Toes to Bar
Deadlifts (#170/120)
Push Jerk (#110/75)
Row (or Run) 2001 meters

The workout itself is completely symbolic of 9/11. The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning.

The 125 pound thrusters represents the number of deaths that occurred at the Pentagon. The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower. The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110 pound push jerk represents the number of floors in each tower of the World Trade Center.

Wednesday


WOD:
A. Three sets of:
DB/KB rows x 8-10 each arm
Rest 60 seconds
Turkish Get-Ups x 2 reps each arm
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B. 1 mile run time trial

Tuesday

“…we define a Paleo Diet as eating meat, nuts, veggies, seeds, some fruit, little starch, no sugar, and no dairy. While you are not judged on the following proportions, the Paleo recommended serving consists of 40% carbohydrate, 30% Protein, and 30% Fat. We also encourage Participants to balance their meals and snacks with a protein, good carbohydrate, and a healthy fat.”
See the complete rules here
The LuRong Paleo Challenge is a few days away, how are you getting prepared?

7am group session

7am group session

WOD:
‘Diane’
21- 15- 9 reps for time: (15 min. cap) goal is sub 10!
Deadlift (155,225) *scale to 55-60% of 1 rm.
Handstand pushup *box/wall- no more than 2 abmats

Monday

Thank you to all of the athletes, spectators, vendors, and volunteers who made our competition a great success!

Thank you to all of the athletes, spectators, vendors, and volunteers who made our competition a great success!

WOD:
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
*Goal is to build over the duration of each rep and each set, so if I finish my 5th set of ohs at 100#, the goal would be to begin the FS at 101# or more…etc.

Friday

funny friday pictures 3

WOD:
3 rounds for time of:
Run 800 meters *scale to 600/400 if needed
Rest 2 minutes