HAPPY BIRTHDAY RUTH!!!

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HAPPY BIRTHDAY RUTH!!!!!!

Friday, January 22, 2016

Warm Up

5 ROUNDS

6 shuttle runs
30 double unders

STRENGTH
Push Press
2×8 @ 65%
2×6 @ 70%
2×4 @ 75%

***If you are doing the Lurong Challenge you are responsible to do your own video and submit it according to Luring’s requirements.***

WOD

11 MIN AMRAP:

Complete as many reps of possible during the following sequence:

  • 3 Minute Max Calorie Row
  • 1 Minute Mandatory Rest
  • 3 Minute Max REPS Cluster
  • 1 Minute Mandatory Rest
  • 3 Minute Max Calorie Row

Movement Details – Men

Level III (3)
3 Minute Max Calorie Row
1 Minute Rest
3 Minute Max REPS Cluster at 155 lbs
1 Minute Rest
3 Minute Max Calorie Row
Level II (2)
3 Minute Max Calorie Row
1 Minute Rest
3 Minute Max REPS Cluster at 95 lbs
1 Minute Rest
3 Minute Max Calorie Row
Level I (1)
3 Minute Max Calorie Row
1 Minute Rest
3 Minute Max REPS Ground to Overhead at 55 lbs
1 Minute Rest
3 Minute Max Calorie Row

Movement Details – Women

Level III (3)
3 Minute Max Calorie Row
1 Minute Rest
3 Minute Max REPS Cluster at 105 lbs
1 Minute Rest
3 Minute Max Calorie Row
Level II (2)
3 Minute Max Calorie Row
1 Minute Rest
3 Minute Max REPS Cluster at 65 lbs
1 Minute Rest
3 Minute Max Calorie Row
Level I (1)
3 Minute Max Calorie Row
1 Minute Rest
3 Minute Max REPS Ground to Overhead at 35 lbs
1 Minute Rest
3 Minute Max Calorie Row

Skill Work

Double Unders

Core

4 rounds

plank 1 minute

20 v-ups

Testimonials

*Courage, inspiration and ambition. While they are simple words to say, their execution is no easy task. I walked into CrossFit Lighthouse I in May of 2014 having exhausted the usual gym routines, home personal trainers and multiple home training video’s. Looking around the facility, I saw members engaged in box jumps, pull ups and jump ropes? I knew this was going to be something unique. What I didn’t expect was to be welcomed, embraced and motivated beyond compare.
The courage I drew upon to begin this training regimen was equally matched by my gym-mates, each with their own story, reasons and at a point in their lives wanting to be better. We arrive at CrossFit after approaching life’s crossroad of personal or professional uncertainty. Some are students, young and eager to build a mind and body, to compete, train or perform. Some are young parents, newly enthusiastic about life and the hopeful legacy they nurture. Others like myself with older children, hoping to recapture some youth, strength and physique. Regardless, our endpoint is the same: good health=good life.
Inspiration predominantly comes from the owners, trainers and the facility. The new modern, state of the art facility of Lighthouse II allow Dan and Jack and their brilliant staff to teach, encourage, motivate and compel each member’s improvement. From barely finishing a WOD scaled to ability, my personal progression to Rx, acquiring skills of double-under jump rope, muscle-ups and the endurance achieved has improved my health immensely. The comradery, friendships, encouragement and insights are the Box’s double bonuses.
Ambition in life transcends all we do. Ambition is fueled by self-confidence and achievement. These two elements begin with a daily dose of discipline which I define as simply doing what you don’t want to do when you don’t want to do it. Having CrossFit in my day clearly puts the remainder of the day in perspective. Regardless of how imaginative or grand your ambitions are, the physical and mental fitness necessary to achieve them for me are encouraged by CrossFit.*
*Results will vary on each individual*

Dr. Larry Kessler *Results will vary on each individual*,

Quick Contact Information

2450 Charles Court,
Bellmore, NY 11710.
Phone: 516-308-4070
Fax: 516-809-9949