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GROUP CLASS WORKOUT   Warm Up: 2 min machine, 20 pass throughs, 1 min plank, 15 pushups, 2 lap run   Strength: 14 Power Cleans (Every 40 Seconds) Dynamic: Heavy Foundational: 2 Cleans   Metcon: Dynamic 18 Min Time Cap 2 Rounds 800 Meter Run 10 Front Squats @115/95 15 Burpees   Foundational 2 Rounds 400m Run 15 Goblet squats 20 Burpees   Mobility: Pre – Bilateral Shoulder Flexion (pg. 259) Post – Suprapatella Smash and Floss (pg. 327)     COMPETITORS CLASS   Warm Up: 2 min machine, 20 pass throughs, 1 min plank, 15 pushups, 2 lap run   Strength: Requirement Practice   Metcon:   15 Snatches @ 135/95 2 Rounds 20 Pull Ups 40 Wall Balls Finish With 15 Snatches @ 135/95   Mobility: Posterior Chain Smash (pg. 351)          Read more

The time has come to let the rubber hit the road with the first Lurong Challenge workout.  Whether you are part of the challenge or not we will all be participating in the workout because it is the WOD of the day!  There are a few things that we will need you to be prepared for before you come to class tomorrow.  First, visit www.lurongliving.com/challenge and read the rules of the workouts, you will need to decide whether you are going to compete at level 1, 2 or 3.  After you decide what level you are please familiarize yourself with the workouts.  The workouts are available in the blog section on your main profile page. When you arrive to class tomorrow please let your instructor know if you are participating in the Lurong Challenge so that he knows to give you a scorecard.  Everyone who is doing the challenge will...Read more

GROUP CLASS WORKOUT   Warm Up: 2 min machine, lunge around first rig, then bear crawl twice around first rig, 15 air squats, 15 v-ups   Strength: Dyn: 50 Push Ups (Advanced-Banded) Found: 40 Pushups Dyn: 100 Tricep Extensions Found: 80 Tricep Extensions Dyn: 30 DB Lunges Each leg(Adv OH DB) Found: 20 DB Lunges Each leg   Metcon: Dynamic: 10 Rounds For Time (Partner) Alternate Rounds 3 Cleans 135/95 7 DB Thrusters @35/20 Sprint Workout!   Foundational 10 Rounds For Time (Partner) Alternate Rounds 6 KB Swings 6 DB Thrusters Sprint Workout!   Mobility: Pre – Anterior Compartment Smash (pg. 264) Post – Super Couch (pg. 331)     COMPETITORS CLASS WORKOUT   Warm Up: 2 min machine, lunge around first rig, then bear crawl twice around first rig, 15 air squats, 15 v-ups   Strength: 8×3 Touch and go power cleans   Metcon: 3 Rounds of: 4 Minute...Read more

GROUP CLASS WORKOUT   Warm Up: 2 min machine 3 Rounds 10 PVC good mornings, 7 goblet squats, 10 walking lunges   Strength: 1 Rep Max Deadlift 14 Min Time Cap Focus on bracing sequence and form before weight Foundational: 6×3 Moderate Weight   Metcon Lurong Triplet Tester 11 Min AMRAP 3-6-9-12-15-18… Wall balls Box Jumps Deadlifts   Mobility: Pre – Hip Capsule Mobilization (pg. 315) Post – 5 Minute cool down on a machine     COMPETITORS CLASS WORKOUT   Warm Up: 2 min machine 3 Rounds 10 PVC good mornings, 7 goblet squats, 10 walking lunges   Strength: Deadlift 24 singles every 15 seconds at 70%   Metcon: 2 Rounds:90 sec Max repsMuscle ups (3 minimum*)Rest 1 min 90 sec max cals Rowingrest 1 min 90 sec max Overhead squats 95/65rest 1 min *every rep that athlete does not complete the minimum 15 burpee penalty  Read more

I don’t think there is a week that goes by that i don’t have someone come up to me in the gym and ask me how to fix their shoulder pain.  My answer is always easy and simple, fix your mechanics!   Now i understand that can be easier said then done sometimes, but the answer still doesn’t change.  To fix shoulder pain we must first look into the mechanics of the movement. The movement that usually is the culprit to the pain is the pull up.  In Welded we are often hanging from a bar weekly if not daily during a workout, warm up or strength session.   So since we hang from the bar so much you would think that we all would be well versed on how to maintain a safe and proficient position through the entirety of the pull up.   Unfortunately this is not the...Read more