Friday 160212

Amy M, CF OPEN 15.3

AMY Signed up for her 2nd CF OPEN!!! Did you? I asked Amy what she remembers most about her first experience with the CF Open and she in Amy fashion said, “Going at 5pm and meeting a bunch of new people that I usually don’t see!!! Cheering everyone on and watching people work hard and giving their all….and it was super inspiring!!! AND…making sure Bailey C showed her true colors of being the bad ass that we all know she is!! I always thought that I had her beat on every workout but somehow she beat me by a few points every time!!!! I love the competition part of it all!!!”  Thanks Amy for being an amazing member of our LCF TEAM!!! We can’t wait to hear about your PR’s you hit this open season. 

TJ CF Open 15.5

TJ signed up for his 4th CF Open!! TJ’s first CF Open, 2013, he finished 1588 out of 7017 for his category (not masters, more like young pups), 2014 he finished 920 out of 5860 and in 2015 he finished 909 out of 7255!! Each year TJ got stronger and faster. TJ doesn’t go in to WIN, he registers for the CF Open to be better than yesterday, last month or last year, he registers to be part of the awesome community and he enjoys the fun and the comrade it brings. 

What you can expect from signing up for the 2016 CF Open? Every Friday we will be doing the WOD’s during each class time AND we will be hosting a Friday Night Throwdown each Friday at 615pm. We have partnered with Structura Body Therapies and they are providing a FREE 30 minute voucher for a massage therapy session as well as a chance to win a $70 Voucher for everyone who registers for the Open. We have other fun things planned for each week of the open, prizes, awards (not just awards for top scores either), parties etc…DO IT, YOU WON’T REGRET IT!! 

Dynamic Warm-Up – Mobility
Prepare for..

WOD: “Lurong Living Challenge DEAD SPRINT”
Level 3

15 Deadlifts (275/215)
5 Muscle Ups
12 Deadlifts
4 Muscle Ups
9 Deadlifts
3 Muscle Ups
6 Deadlifts
2 Muscle Ups
3 Deadlifts
1 Muscle Ups

Level 2
15 Deadlifts (185/135)
15 Straight Leg Box Dips
12 Deadlifts
12 Straight Leg Box Dips
9 Deadlifts
9 Straight Leg Box Dips
6 Deadlifts
6 Straight Leg Box Dips
3 Deadlifts
3 Straight Leg Box Dips

Level 1
15 Deadlifts (115/75)
15 Bent Knee Box Dips
12 Deadlifts
12 Bent Knee Box Dips
9 Deadlifts
9 Bent Knee Box Dips
6 Deadlifts
6 Bent Knee Box Dips
3 Deadlifts
3 Bent Knee Box Dips

*Choose a level of weight, movements as needed for progression and smooth speed through Dead SPRINT. Ask your coach for help.


Competitors or athletes wanting to improve your Fitness level: recover,hydrate 6-8 mins after above WOD, then:
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 90%
Build to today’s 2-RM Snatch
Drop back down to 65%, and then…
Build to today’s 1-RM Snatch
Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate
volume of PERFECT repetitions from the various positions as you build to your
heaviest loads. Please understand that “today’s 1-RM” may not mean your
lifetime PR. The purpose is productive training, so keep the focus on good
mechanics, and push only when it feels good to do so. If your mechanics start to
breakdown, you have achieved “heavy” for the day.
Complete as many rounds and reps as possible in 10 minutes of:
50 Calories of Rowing on Concept 2 Erg
40 Toes-to-Bar
30 Wall Ball Shots (30/20 lbs)
20 Muscle-Ups
Rest exactly 3 minutes, and then…
Complete as many rounds and reps as possible in 8 minutes of:
40 Chest-to-Bar Pull-Ups
30 Alternating Pistols
20 Strict Handstand Push-Ups


2 thoughts on “Friday 160212

  1. Lurong WOD 4
    5:18 :/ wanted sub 430 but DL got to me at the 9, and failed last MU

    A based off 315, did singles at 285, position felt super strong
    B just did light clean technique work. shoulders no happy
    C 1+2, did 30 pistols, 20 strict hspu, 20 C2B instead of wall ball and mu
    D skip
    E 2 rds in 7:15

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