Tuesday 151006


Lurong Nutrition Challenge THROWDOWN #1 will be held this upcoming Friday October 9th at 7:15p at J&J Nursery. You will need to come prepared with a PVS-14  Night Vision JK 🙂 . Night lamp, pruners and clothes and shoes you don’t mind getting DIRTY!

LCF Mini Games Week 4 – 125 Ab-Mat sit ups for time. Hands must touch behind head and elbows pass the knees in front of toes,  for each rep to count.

MARK YOUR CALENDAR’S FOR Letrono CrossFit’s “THE WODDING DEAD” 2015 Halloween party….FUN for the whole family!  The MORE the merrier!

Saturday October 24th at 4PM.  WOD begins at 4:30 followed by a BBQ at approx 5:30ish.
Keep an eye out for a flyer at the gym. 
Burgers, hot dogs and drinks provided- keep an eye out for sign ups for food.
Pumpkin contest  (must be pre-carved!) for kids and adults- prize for each
No burpee penalty if you don’t dress up like the walking dead or better the WODDING Dead, but it is highly recommended……….hint….hint…..wink……wink!!!
If anyone has a fog machine or any large Halloween decorations they would like to let us borrow that would be great as well- just let Coover, Mindy, Scott T or Mario know and we will pick it up!!  Hoping to have a few activities for the little kids as well!

Dynamic Warm-Up – Mobility
Prepare to honor…

U.S. Navy Chief Petty Officer Christian Michael Pike, of Peoria, Arizona, died March 12, 2013, in Landstuhl, Germany. Pike, 31, sustained combat-related injuries days earlier while conducting stability operations in the Maiwand District of Kandahar, Afghanistan. He was assigned to the West Coast-based Naval Special Warfare unit in California. The Chief Cryptologic Technician was posthumously awarded the Bronze Star with Valor. Pike is survived by his mother, Diana; his sister, Denise; and his fiancée, Morgan Lakner.

WOD:  “Pike”
5 Rounds for time of:
20 Thrusters 75/55, (15) 75/55, (10) 55/35
10 Strict ring dips  5 Int , 5 Box dips beginner
20 Push-ups  15 Int, 5 box push-ups beginner
10 Strict handstand push-ups 5 Int, 5 box HSPU beginner
50m Bear crawl , 50m Int , 25m beginner

*Scale weight and movements as needed in progression . Ask your coach for help.

Cool Down
600m walk with an odd object

Competitors or athletes wanting to improve your Fitness level:
4×8 “Fat bar”- Front Rack Step ups.  Start @ 50% 1rm Front squat climbing in lbs
Set up a stack of plates or box 12-20″ off the floor and do 8 step ups on one leg before moving to the next.
Don’t push off the trailing leg.
EMOM x4  2 C2Bar Pull ups + 2 T2Bar + 2 Bar Muscle ups+ 2 T2Bar 
Focus on skill, smooth mechanics

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