Happy Birthday Ariel S!! (Sunday)
Warm Up and Mobility
Lurong Challenge WOD # 3
10-9-8-7-6-5-4-3-2-1
Hang Squat Clean Thrusters 95/65
Bar Facing Burpees
“Briefcase”
20-17-14-11-8-5-2
Hang Squat Clean Thrusters 95/65
Burpees over bar (Lateral)
Lurong Challenge WOD has a 16 minute time cap, then Heat 2 will go.
HANG WITH ‘EM LEVELS 1-3
WORKOUT: The workout starts with the athlete standing next to a preloaded barbell. At 3,2,1 Go the athlete
begins by performing 10 Hang Squat Clean Thrusters (SCT). After completing the SCT the athletes then performs
10 Bar Facing Burpees. Then the athlete moves on to the next round with 9 SCT and 9 Bar Facing Burpees. The
patter continues down the ladder until the round of 1 is complete or the 16 minute time cap is reached. Every rep
that is not completed in the time cap will count as a 1-second penalty.
MEN (M)
WOMEN (W) Complete Rounds
10,9,8,7,6,5,4,3,2,1 of:
Hang Squat Clean Thrusters
Bar Facing Burpees
10 9 8 7 6 5 4 3 2 1
10 9 8 7 6 5 4 3 2 1
LEVEL 3 95/65 95/65 75/55
LEVEL 2 75/55 75/55 65/45
LEVEL 1 45/35 45/35 45/35
Lurong WOD #3
12:50 (Level 3)
For these types of wods I have figured out that breaking it up early works way better for me. Good work 5am, thanks gaff!
Great work, Liv – good, solid pacing start to finish, way to keep yourself moving throughout!
Lurong WOD3
11:25 (L1)
Kept moving at a reasonable pace throughout. Stepped in/out all the burpees and stepped over the bar. May have been able to do L2 or L3, but would have been really close to the Cap. And, my legs didn’t feel like jumping today.
Great job by all the stars. And again the non-Lurongers looked way envious 🙂 🙂
Great class Coach Gaffney! You never stop, so we never stop.
Great pacing, Janet. Constant motion throughout. I am brainstorming a playlist as we speak, stay tuned.
Hydrate up, excellent performance today 🙂
Looking forward to the new tunes.
And I forgot to thank my great partner, Cassie, for counting and keeping me moving.
I’m pretty sure Burt Reynolds sang a song or two back in the day. ;^)
LOL – probably. He did own a musical theater 🙂 🙂
Loved him in Best Little Whorehouse in Texas!!! He definitely sang in that one!
Briefcase- 14:40
Moral of this story, enter the Lurong Challange!!! This was a tough one early on a Monday morning. Great work 5 am and equally well done coordinating the chaos Gaff.
Great work, Stew. Way to stay on those HSC Thrusters and move through those burpees.
“Briefcase”: 17:50 (75#)
Coach Gaff (and Demo Squad), thanks for guidance on weight. Awesome work All-Stars on this chimera of a movement.
Enjoy the day!
Way to move, Rjae – constant motion.
Lurong WOD #3
15:53 (L1 – 35#)
Holy crap I still cannot believe I finished. I was sure I would be capped. On the tail end (I hope) of this head cold but I wanted to get it done. Having Coach Gaff and ALL the All Stars pushing me to finish was awesome. I wanted to stop but I couldn’t – definitely used the energy from every one to push till the end.
Thank you to the clean up crew!!!! I owe you guys…I couldn’t stand up to clean up.
Thanks Theresa for being my partner/judge.
Coach Gaff…You da’ MAN! Way to get us warmed up and set up and push us the whole time.
Monday Funday…I think. 🙂
Way to grind this out, Lori. Great job, this morning. Hydrate up!
“Briefcase”
21:10
The burpees sucked the life out of me today, just glad I woke up to my third alarm and showed up. Sometimes showing up if half the battle!!!
Great work to the Allstars and thanks for pushing us Coach Gaff!!!
Great work, Matt, you kept grinding away, way to stay tough and stay on it!
WOD
Lurong #3 (L2) w/ 75#
Got 11:30
This was a mental grind for me for sure. Felt like I was stuck in the mud. Shoulders were smoked early but pushed through as much as possible thanks for judging me and the motivation Monsini helped block out the fatigue. Thanks as well for the pushes Gaff really helped me today as I felt slow and tired, perfect warm up got us ready to get after it. Great work 5am way to get after this one.
Way to grind, Tony T. You kept yourself focused and finished strong.
Lurong WOD #3 – L2 55# – 13:40
That was definitely a mental workout for me – I kept saying to myself, “Pick up the bar! Stop staring at it and pick it up!” HA! I think Steph (my judge) was saying the same thing!!
Awesome energy at the 5am today – Everyone worked their butts off!!
Thanks Gaff for the music and motivation!! – Just keep moving!!
Great work, Keri – way to stay sharp with the mental game and gut out a tough one! Just keep moving.
Nik – 13:00 Lurong Level 1 35#, Lloyd – Lurong Level 2 75#
Thank you Gaff for the motivation, really helped get us through!
Lloyd – 12:15
Awesome push from both you two!
Lurong WOD: 14:00
55#, lateral burpees over bar
That was tough! Glad I did this one instead of “briefcase”!
You did right as always!
16:39, 55lbs doing the Lurong version.
Went in thinking I was going to do 35lbs, so even though it took me a longer time, I’m proud that I went with the higher 55lb weight and just slowly plugged away.
Awesome job 430pmers! Thank you Mike!
You should be proud, you grinded away just like the workout was intended!
16:12 #35
Lurong #3
Wow that was a tough one
That’s all I have to say on that !!!
Great 7 pm
Thanks Krystal
Lurong Challenge WOD #3
L2 Masters 75#
11:41
That one was a grinder for sure. Great job 7:00 pm! Thanks for partnering with me Christina! Thanks Krystle!
Briefcase
22:15 ( 95# )
Was a grind no doubt for me.I was feeling lazy after a long day and didn’t want to go and I’m glad I did big time even though it sucked in a good way!!
Great push everyone ! Lurong & non Lurong .
Thanks Krystle !!
Sorry for dropping in on you at the last minute Krystal. It was great to be back! Thanks!
Rita!!!!!!!!! Yay!
No need to apologize Rita it was awesome to have you in! And, you brought friends! The more the merrier 🙂
Riiiiittttttaaaaaaaa!!!!!!!!!!
😀
7PM PRs
>WOD ‘Briefcase’
19:39
Well that ended on that unavoidable dark place! …I wish I had realized it sooner and went for it a little sooner for a better time…
Thank you Krystle!
Lurong Wod #3
11:32
A tough one but I’m glad I came after all!
Thanks coach Phil and Krystel!
Lurong WOD (not competing): finished in 14:34 with 35#. Started off with 55# but quickly had to change my bar after the first set of 10, totally underestimated the thrusters! Thank you so much for the help Coach Krystle!
11:20 (lurong level 1, 35#) Those burpees… no words. Thank you Brian and Coach Krystle for giving me some motivation. Great job 7 pm.