9.12.16 “Lurong Baseline Plus”

September 11, 2016

It’s Game Time!!!

The Lurong Championship Challenge is Finally Here!!! If you haven’t signed up, it’s not too late. Visit challengeseries.lurong.com/champ16 and sign up now. You will actually have till thursday to finally sign up. The challenge is a great way to get back into tip top shape and test your fitness against others across the country in weekly challenge workouts.

Today will be the first day of the challenge and we will be taking measurements and weigh-ins for all the participants. It is up to YOU to take those numbers and enter them into the Lurong Challenge site. Remember you will also be required to fill out your food log for each day, just a simple “cheat” or “no cheat” to answer for each meal. The best part is that you will be allowed 1 GLASS of WINE a night, YAY!!! No, you can not save them up all for one day, but at least it takes the edge off!!! For best results we always suggest to limit or eliminate the alcohol.

Definitely, explore the Lurong Platform. There are many tips, articles, recipes, and even a 5 week meal plan and shopping list. Keep current with your daily entries and record all your Workout scores into the platform before the deadlines, as well.

Last tip, remember when your body switches from carbs as a primary fuel source to fats as a primary fuel source you may feel a little bit off, and you may have low energy and even a headache. It’s like you are having withdrawals from being a carboholic your whole life, but it goes away within a week or two and then you we feel amazing and your energy levels will go through the roof. Trust us and trust the process!!!

7 Weeks!!! We can do this!!!

Paleo has been the best and most effective diet I have ever used personally and with any of my clients over the last 19 years of being a personal trainer and coach!!! It just works!!!

Paleo has been the best and most effective diet I have ever used personally or with any of my clients over the last 19 years of being a personal trainer and coach!!! It just works!!!

 

Today’s WOD

“Lurong Baseline Plus”
Level 3

2 Rounds for Time:
Open Division
500 Meter Row
40 Goblet Squats at (53,35)
30 Wall Sit Ups
20 Deficit Push Ups
10 Strict Pull Ups

Masters (40-49) KB (53,35) – Regular Pushups
Masters+ (50+) KB (35,26) – Regular Pushups

Level 2
2 Rounds for Time:
Open – Masters – Masters+
500 Meter Row
40 Air Squats
30 Wall Sit Ups
20 Push Ups
10 Pull Ups (kipping/butterfly allowed)

Level 1
1 Round for Time:
Open – Masters – Masters+
500 Meter Row
40 Air Squats
30 Wall Sit Ups
20 Knee Push Ups
10 Ring Rows

***Deficit Pushups***
The deficit push up is a normal push up performed with the athlete’s hands planted on a raised platform. A straight body position must be maintained throughout. No snaking, sagging, or pushing up from the knees. The elbows and shoulders must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest must make contact with the floor. In the press the chest may not come off the ground before the knees. (Tip: most no-reps occur when the athlete loses the straight line in their core, so focus on not allowing the knees to touch the ground at any point during the movement.) For the raised platform, men may use 45 lb. standard bumper plates (min 3.5 inches) and women may use 25 lb. bumper plates (min 2.5 inches).

***WALL SITUP-(only athletes in the challenge, other athletes may perform a regular abmat situp)***
In the wall sit-up you must start in a seated position with or without the support of a abmat. Feet are butterflied so that the bottoms of your heels are touching and both feet(toes) are touching the wall. The athlete must lay all the way back until shoulder blades touch the ground and the hands make contact with the ground above the head. In order to complete a rep the athlete must touch the wall with both hands. Swinging the arms forward is permitted.

 

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
4 Rounds of:
15 Terminators
–add weight each set

ENDURANCE
Choose ONE of the following sports:
(M-Tu-W)
4 Rounds
Row 1500m
or
Run 1200m
or
Airdyne Max Cals in 5 Mins
Rest 4 Minutes between rounds

OLY
5-5-5-5-5 Strict Press
3-3-3-3-3 Push Press
1-1-1-1-1 Push Jerk

 

PERFORMANCE & SPORT

WE ARE STARTING THE HATCH SQUAT PROGRAM THIS WEEK. TUESDAY AND FRIDAY WILL BE !!SQUAT DAY!!!!

1. STRENGTH
5-5-5-5-5 Strict Press
3-3-3-3-3 Push Press
1-1-1-1-1 Push Jerk

2. METCON
“Lurong Baseline Plus”

3. Today’s Core

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  1. Willhuntforfood Reply

    Team rac
    Pete 15:00 rx
    Boob 16:30 rx
    Andy 19:15 rx
    Tim 19:45 rx

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