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Saturday 092413

Schedule change for Saturday! There will be no Noon Class. Instead, there will be classes at 9am, 10am and 11am (On Ramp is welcome at any of these today!)

So we can all get ready for the SUPER AWESOME POOL PARTY TODAY AT 1PM!!! 

Location: Sara’s House at 1600 Star Grass Rd, Va Beach. 

Bring a dish to share, a bathing suit/towel if you want to swim and your party hat! (figuratively speaking… though if you want to wear a party hat for real no one’s gonna hate :D) 

Workout of the Day


Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

For Time:

Run 1 Mile

Row 2K

Run 1 Mile


Friday 082313

Workout of the Day

Shoulder Mobility Targeting Full ROM! 


“Nothing Rhymes with Orange” 

6 Rounds [1:2 Work to Rest Ratio*]:

11 Ring Dips

11 Lateral Burpee Box Jumps

11 Pull-Ups 

*1:2 Work to Rest Ratio means that you will time your round, and if it takes you 2:32 to finish one round of the required work (33 total reps), you rest for 5:04  (aka 2:32 x 2)*

You should aim to maintain the same (or better) time for each round. Take the rest time to normalize your breathing and socialize with your fellow athletes :D 


Working on maintaining healthy shoulders today! Use these two.. Working on better shoulder extension followed by some work on full ROM work with Skin the Cats. 


What does your Overhead Squat say about your athletic structure ? 

The OHS: Decoding Your Physicality by Diane Fu


A yummy Crock-Pot recipe from Fast Paleo! This is my favorite Indian dish and I can’t wait to make it! 

Slow-Cooker Chicken Tikka Masala


Thursday 082213

Workout of the Day


See the mobility section for details… Put on your game face.


“Red Dizzy Izzy”

9:00 to Establish a Heavy Snatch Single

6:00 Max Effort Rope Climbs

3:00 Rest

9:00 to Establish a Heavy Snatch Single


Smashy smashy on peeps who can lift lots of weight. They smash their bits, so you should smash your bits! Grab a partner or a barbell and smash away!


A great article from Mark’s Daily Apple about something that dips in to every aspect of your life. What’s your purpose? And once you’ve found it, what kind of benefits does it have on your life? Read on.

Does Life Purpose Enhance Longevity?


Check out this LOADED recipe from Clean Eating With a Dirty Mind (love that blog name, hah!). To think, I’ve been eating mashed cauliflower without bacon all this time.

Paleo Loaded Mashed Cauliflower


Wednesday 082113

Are you coming to the gym party this weekend?!?

Saturday 1-?? (whenever)

It’s at Sara’s house @

1600 Star Grass Rd, Va Beach.

Please RSVP either on this post or on the board at the gym so Sara can know how much drinks, etc. to get. Her hubby is making yummy BBQ but please bring a side dish or dessert to share! 

Workout of the Day


3 x 3 @ 70% (Not Touch and Go)


Perform a 50m Sprint Every Minute on the Minute for 8 Minutes

Cash Out

Coach-Led Mobility


MOAR front rack mobility!!!


Hot Wings in a crockpot? Try this recipe from Civilized Caveman Cooking Creations for a whole new way to make some yummy yummy wings! 

Crockpot Hot Wings


Tuesday 082013

Workout of the Day

Front Squat

Establish a 1 Rep Max


50 Kettlebell Swings @ 1.5/1 pood

50 Wall Ball Shots @ 20#/14#

50 Push-Ups

50 Weighted Ab Mat Sit-Ups (45/25)


Get all up in that front rack mobility for your max out today. 


What the most important thing? What should take precedence over all the things we do to stay healthy? Can you guess? Watch this short little lecture from Dr. Mike Evans, it’s all animated so keeps your attention too. It’s cool. 


This recipe from Sprout & Pea looks wayyy too sophisticated for me to take on, but if you’re feeling classy… make this and invite me over for dinner.

Shaved Brussels Sprouts Salad with Pecorino, Toasted Hazelnuts, Lemon & Truffle Oil


Monday 081913

Workout of the Day

15 Minute Split Jerk Clinic


1×10@ 60%

2×4@ 70%

2×3@ 80%


5 Minute AMRAP:

5 Deadlifts @ 75%

200m Row

5 Pull-Ups

Rest 2 Minutes and Repeat AMRAP


How much better could you be? Are you waiting until something goes wrong with your structure/performance before you start mobilizing the right position? Mhmm. Change that way of thinking. Check it out. 


Keep things in perspective. This article reminds us that healthy living is what is important, but asks whether obsessing over minute details is worth it because, after all, the point is to live fully.

What’s the Point?


I swear this woman at I Breathe, I’m Hungry is trying to get me addicted to things I need not be addicted to.. Just look… 

Jalapeño Popper Cauliflower Casserole


Saturday 081713

Workout of the Day


Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

5 Rounds:

30 Kettlebell Swings (2pood/1.5 pood)

30 Burpees

30 GHD Sit-Ups


Friday 081613

Sign up for the LuRong Challenge here!

We are doing it as a gym and will have a great time together!! 

Workout of the Day


Establish a 5 Rep Max



Thrusters (95/65)

Run 400m after each set 


What to do with a Foam Roller…? Here’s a little insight from Charles Poliquin on how to use one. 

Foam Rolling 101


An article about chalk usage… is this you??

Raise Your Hand if You’re Addicted to Chalk


Don’t know how to get eggplant? Check out this yummy recipe from Wellness Mama for a yummy paleo take on a classic Italian recipe. 

Grain Free Eggplant Parmesan