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Thursday, September 15, 2016

Lurong Baseline Plus Test

It looks like Grant has left Thursday’s open in his programming for LuRong workouts. This will help keep us on track with the squatting program as well. 
If you need to make up a LuRong WOD because you can’t make it tomorrow, just ask a coach if you can do it off to the side during class or come in and do it during Open Gym. 
There is a time cap for the lurongers 17:00 ugh I just realixed
Paul Mantz 1:00AM on Sep 15, 2016
There are also three different levels per each age group, just FYI.
Angel Anderson 1:09AM on Sep 15, 2016
Yeah I know. I didn't feel like posting all of them.
Justin Peterson 11:16AM on Sep 15, 2016
What age is considered masters +
Anne Hoffman 2:03AM on Sep 15, 2016
I am rounding up to 35
Chris Ness 4:40AM on Sep 15, 2016
50 & ovee
Theresa Rosenquist 12:52PM on Sep 16, 2016
Doing a situp on the wall seems difficult
Ty Krueger 3:12AM on Sep 15, 2016
1.) 15 minutes alternating every 1:30 Handstand Walk/L-sits
2.) Lurong
Men
2 Rounds for Time:
Opens
500 Meter Row
40 Goblet Squats at 53 lbs.
30 Wall Sit Ups
20 Deficit Push Ups
10 Strict Pull Ups
Masters
500 Meter Row
40 Goblet Squats at 53 lbs.
30 Wall Sit Ups
20 Push Ups
10 Pull Ups
Master
500 Meter Row
40 Goblet Squats at 35 lbs.
30 Wall Sit Ups
20 Push Ups
10 Pull Ups

Women
2 Rounds For Time:
Opens
500 Meter Row
40 Goblet Squats at 35 lbs.
30 Wall Sit Ups
20 Deficit Push Ups
10 Strict Pull Ups
Master
500 Meter Row
40 Goblet Squats at 35 lbs.
30 Wall Sit Ups
20 Push Ups
10 Pull Ups
Masters
500 Meter Row
40 Goblet Squats at 26 lbs.
30 Wall Sit Ups
20 Push Ups
10 Pull Ups
3.) 7 min. alternating every 30 seconds Hollow
Rock/Superman

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Alli Nowak
Literally 16:59πŸ˜…
Rx besides Kipping pull-ups
6
0
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Amanda Zeamer
Much needed rest day
10
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Amy Zynda
15:10
Kipping PU
10
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Andy Glawe
17:48 masters
11
0
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Angel Anderson
16:18 II
My legs are toast! But I DID get about 4 steps of a HS walk towards the wall gracefully, once.. And ungracefully about 6 more times πŸ˜‚
2
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Ashley King
12:11
11
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Ashley Peterson
13:34 RX
3
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Betsy Soletski
13:12 II γ€°
5
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Bill Hoisington
20:28 Masters
13
0
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Brandi Binsfeld
1 round + 23 sit-ups at 17 min time cap--mostly kipping PU
Finished workout after time cap
9
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Chris Ness
13:37 RX+
6
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Cindy Opichka
15:00 with one pull up left.😩
Masters with green band on strict pull up, roughly 1/2 if all push ups were on kneesπŸ™„
8
1
It was a 17:00 cap dearest 😜
Angel Anderson
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Dana M Koziol
15:00, but my dumbass forgot a round of push-ups. Made up for it after the fact.😬 It was fun working out in non-workout attire...Sweaty and nasty!!!😜
6
2
Thanks for the vinegar water.
Chris Ness
Bring your own water if you don't like mine.
Dana M Koziol
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Jenni Phillips
19:45 RX
12
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Jennifer McFall
5:47
Level 1
0
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Jill Schumacher
16:58. Masters +. black band /PU . Thanks Don for cheering me for the last few minutes. πŸ˜…
7
1
Congrats to you!!
Donn Johnson
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Jim Koehler
14:33. Masters plus
11
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Marcie Kyllonen
15:10 rx
8
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Mary Stueber
Run, so much nicer without heat and humidity
Work=brutal
12
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Paul Mantz
18:29 Rx.
My butt hurts!
12
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Pauly VanderKelen
Rest Day
Viewed apartments!
1
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Rachel Meyers
14:35
#30 KB, kipping pull ups
5
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Sam Scherwinski
13:51 RX
3
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Shane Hanson
12:10
4
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Sylvia Christensen
I woded (5 situps at cap)
Strict anything no bue(no)
5
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Theresa Rosenquist
16:14 (Master's + Rx)
Finally back to M+rx'd! Shoulder held up!!! 2nd row & squats Sucked!πŸ˜„ Also gymnastics w/ St. Thomas.
5
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Tina Schmidt
13:13
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Yvonne Otero
19:51
26# gob squat, wasn't bad until I realized after the first round that we had to do it twice...
10
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