Monthly Archives: December 2014

The Lurong Resolution Challenge

January is the time for new year’s resolution, but a resolution without a plan is just a good idea. The Resolution Challenge provides what you need to not only make healthy new year’s resolutions, but it gives you the community, accountability, structure, motivation, competitive atmosphere, and education you need to making your resolutions become your reality. Real change starts here.

The Challenge allows for individuals to compete simultaneously as an individual and for their Affiliate Team. This 5 week Challenge tracks your diet, progress in achieving your New Year’s Resolutions, body composition, weight, personal goals, workout performance, and improvements. Whether your resolution is to lose a few lbs. from the holidays, improve your diet, or prepare for the Open, the Resolution Challenge is built for you.

Sign up here: https://challengeseries.lurongliving.com/resolution15/register

WHAT’S INCLUDED IN MY REGISTRATION
  • Access to our proven 5 week Challenge platform
  • Complete tracking of your diet, performance, and improvements
  • Donation to 2 amazing charites
  • More than 50 recipes, and a one-month meal plan
  • Access to the forum and exclusive blog content
  • Compete against athletes and affiliates across the country
  • Opportunity to win prizes
GIVING BACK

A portion of all of the proceeds go to a few amazing foundations. To date, Lurong Living Challenges have raised more than $75,000, and we don’t plan on stopping anytime soon.

PREVIOUS CHALLENGE HIGHLIGHTS
  • More than 25,000 participants
  • 1,500 + Affiliates
  • Average person will lose more than 5.5 inches
  • To date more than 62,000 inches have been lost (that is just under a mile or 3 1/2 Empire State Buildings stacked on top of each other)
  • In 2014, athletes lost more than 32,000 lbs.
  • Scientifically proven to produce results in body composition and performance

Barbell

Every for 1:30 for 6:00-

5 Clean & Jerks (full – from floor – T&G is the goal, but you may reset to complete at heavier loads)*

*Begin at 50% of 1RM C&J and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the effort.

Conditioning

5 rounds of:

:45 ME Thrusters 95/63#
:45 ME UB C2B Pull-ups*
1:30 Rest

*The goal is as large of an UB set as possible. If you fail before the :45 allotted, rest for as long as it takes to complete another large set and finish out the :45.

 

Tuesday!

#crossfitkids in full force. #crossfit #fitness #workout #WOD #canal #indy #Indianapolis

A photo posted by Jared Paul Cantrell (@crossfit_infiltrate) on

Strength/Skill

*Sequence ends on 5th set of BS.

1a) Back Squat (Based on 1RM Squat): 1X5@50%, 1X5@60%, 1X5@65%, 1X5@70%, 1X5@65% – rest exactly 90 seconds

1b) 4XME Strict + ME Kipping UB HSPU (do not come off wall, at first Strict failure switch to a Kip) – rest exactly 90 seconds

Conditioning

3 Rounds for time:

100 Double-Unders
50 Ball Slams 30#/20#

Monday!

Family #crossfit workout.

A photo posted by Jared Paul Cantrell (@crossfit_infiltrate) on

Strength/Skill

1 set of ME UB TTB

then

EMOM for 7:00-

5 Power Snatches*

*Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

then

1 set ME UB TTB

Conditioning

5 rounds for total time of:

15 6″ Target Burpees (absolutely as fast as possible)
20 Wall Balls 20/14

Rest 1:00 after each round.

 

Sunday Funday!

Looking to get back into the swing of things? Today is the day. Open gym from 1-3, but I’ll be running a little kettlebell circuit from about 12:15-12:45 if you’d like to join. This will be designed to shake off some of the rust from the last couple weeks. Also, I mentioned the a challenge coming up for this January, and I’ve been working toward this. It will be a great way to start the year off right and to get the community working together in the right direction!

O yeah, and check out the new paint job.

Yoga is cancelled for tonight!

Team Work!

Canal Fitness. #crossfit #infiltrate #kettlebell #kettlebells #Indianapolis #canal #fitness #workout

A photo posted by Jared Paul Cantrell (@crossfit_infiltrate) on

1RM Clean and Jerk

then, teams of 2 (one person working at a time):

For time:
50-calorie row
50 box jump overs, 24 / 18 in.
50 deadlifts, 165 / 105 lb.
50 wall-ball shots, 20 / 14 lb.
50 hand-release push ups
50 wall-ball shots, 20 / 14 lb.
50 deadlifts, 180 / 120 lb.
50 box jump overs, 24 / 18 in.
50-calorie row

Time cap: 21 minutes

 

Friday

Strength

1) Push Press: 5 attempts to establish a 3RM – rest as needed

2) Back Squat: 5 attempts to establish a 1RM – rest as needed

Conditioning

Class Choice!

Christmas Eve!

1) 1 RM Power Snatch

2) 1 mile run

3) 1:30 AMRAP HSPU

4) 2k Row

 

Tuesday!

seriously.

A photo posted by Ashley Brand (@abrand817) on

Barbell

1) Hang Clean (from power position): 5 attempts to work to a max single.

2) Bench Press: work to a 3RM – warm up and rest as necessary

Conditioning

1) 2:00 ME Double-Unders

Rest 3 minutes.

2) 2:00 ME Rope Climbs

Rest 3 minutes.

3) 7 minute AMRAP of burpees

4) Don’t let any of the above stop you from coming in :)

Testing Week!

Great work to everyone who competed and thanks for the member support! It was great to see everyone!

A photo posted by Jared Paul Cantrell (@crossfit_infiltrate) on

BBG

Hang Snatch (from power position): 5 attempts to work to a max single.

BB Cycling

1X1:00 ME T&G Snatches (full) @ 135/95#

Note: The goal is to go the full minute UB as fast as possible. Obviously, warm up before your ME attempt.

Conditioning

6 min AMRAP:

  • 5 Power Cleans 135/95
  • 15 Air Squats

3 minute break

6 min AMRAP:

  • 5 Power Cleans
  • 15 Sit Ups