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Tuesday 091713

Workout of the Day

High Bar Back Squat

6 x 6 (Start at 55% of your 5RM)

6 x 5 Drop Sets


“Pop Locking Cindy”*

20 Minute AMRAP:

5 Pull Ups

10 Push Ups

15 Air Squats

*There is a 3 second pause at the top of each repetition, for each movement I.E. a 3 second pause with chin over bar, 3 second pause at the bottom of each push ups, 3 second pause at the bottom of each squat*


You got tight hips? Is your squat stance out wayy wide to try to get around it? Check out this video for a fix.


Would you rather have better muscle and cognitive performance or live longer? Catch 22 right? Check out this article for a discussion on the trade-off between performance and longevity. 

The IGF-1 Trade-Off: Performance vs. Longevity


Feeling like you need a yummy, little pick me up? If you’re on this challenge and you’re needing something to quell the need for sodas, mixed drinks and other flavored beverages, try this refreshing drink from Strictly Paleoish

Easy Virgin Colada Refreshers


Monday 091613

Today starts the Lurong Paleo Challenge! We’re all in it together. Stay tuned for when we will do the workouts! 

We will have measurements and a Q&A session at the gym onWednesday, Sept. 18th at 7pm.

We will have a super awesome kick-off party on Sunday, Sept. 22nd at 4pm at Cat’s house, complete with measurements, recipe sharing and chowing down while discussing the first week of the Challenge! 

Workout of the Day

15 Minutes to Build up to a 1RM of the Following Complex:

3 Low Hang Cleans + 3 Front Squats



Push Jerks @135/95

Over The Box Jumps @30”/24″


Got some elbow junkiness/pain when you get in the rack position? This MWOD is all about you. Gain some understanding and make some change :D 


Along the lines of elbows. Make sure your elbows are in an optimal position when you go through the jerk. We may not be doing them for load today but practice today and use it next time we get heavy. 

Elbow Position with Coach Burgener


Feeling like you may need a cereal fix mid-challenge? Have no fear, Pencils and Pancakes has a recipe to fill your craving! 

Paleo Honey-Nut Cereal


sunday 091513


rest day

Saturday 091413

Remember! The Lurong Paleo Challenge Starts Monday (there’s still time to sign up, go here:

We will have measurements and a Q&A session at the gym on Wednesday, Sept. 18th at 7pm.

We will have a super awesome kick-off party on Sunday, Sept. 22nd at 4pm at Cat’s house, complete with measurements, recipe sharing and chowing down while discussing the first week of the Challenge! 

Workout of the Day


U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

3 Rounds:

Row 1000m

50 Burpees

50 Box Jumps @24″/20″

Run 800m


Friday 091313

Workout of the Day

10 Minutes to Build to a Heavy Power Snatch

10 Minutes to Build to a Heavy Clean & Jerk

10 Minutes Rest Before WOD


75 Kettlebell Swings

75 Knees to Elbows

75 Hip Extensions


Do this! Spend 10 minutes in it. And be awesome. 


What should you be doing to recover? Check out this article from Tabata Times. 

Tissue Repair 101: What Should You Be Doing? 


Need a go-to meatball recipe that you can make a bunch of and even freeze for later? Try this recipe from Bravo For Paleo!

Paleo Mini Meatballs


Thursday 091213

Workout of the Day

High Bar Back Squat

7×4 (Start @ 50%)

7×3 Drop Sets


5 Sets:

Every 3 Minutes

Row 500M @100%

Immediately After the Last Interval

7 Sets:

Max Effort Unbroken Ring Dips


Be a better rower. How? Prep your hip capsule & calves and take some technique notes from an Olympian, duh. Check it out. 


Get out of your comfort zone, don’t miss out because you are avoiding what makes you a little uncomfortable. Unlock all life has to offer by getting comfortable with discomfort. 

Why Fear of Discomfort Might Be Ruining Your Life


Use this recipe from Naked Avocado for an easy and delicious lunch option!

Paleo Chicken Caesar Salad


Wednesday 091113

Two announcements about your membership!

If you pay The OC by check or cash PLEASE make sure your payments are turned in on the 1st or the 15th.

If you need help to figure out which is your due date please email Coach Sara.

ALL gym memberships automatically renew every 30 days regardless if you pay by cash, check or credit card. If you need to CANCEL OR FREEZE your account, you must submit a 30 days PRIOR NOTICE in writing to Coach Sara.

Workout of the Day

5 Minutes to Build up to a Tough Double in the Power Clean

3 Minutes Rest then…

5 Minutes Establish a Heavy Single in the Squat Clean

Immediately into…

3 Minutes Max Effort Front Squats @100% of Above Power Clean (NO rack allowed.)


5 Rounds:

15 Toes To Bar

1 Legless Rope Climb*

*Substitution is 10 Absolutely Horizontal Ring Rows*


You’re gonna want safe, stable shoulders and efficient hips capable of full flexion for today’s workout… Let K-Starr set you up right. 


What if you stopped going outside? Ever thought about it? Short answer: your body will not like it (or you for that matter.. Watch this.. 


Is it too early for pumpkin cookie recipes? I don’t care, cause this recipe from Allison Eats looks fool-proof and delicious!

Primal Pumpkin Spice Cookies


Tuesday 091013

Workout of the Day

8 Minutes to Build Up to a Heavy Heaving Snatch Balance (From Rack)

4 Minute Rest (Strip Bars and Move to Open Floor)

8 Minutes to Build Up to a Heavy Snatch Single


10 Minute AMRAP:


Max Effort Strict Pull Ups

(Score is Total Pull-Ups in 10 Minutes)


Get clear with your hips and set yourself up for the win.


A quick list from Poliquin for all you Paleo Challenge folks to keep you on track and get the most out of the challenge! Check it out. 

Ten Superior Diet Tips for Optimal Leanness & Performance


An easy peasy sweet &  garlicky chicken recipe from Paleaholic. Put it in the recipe box! 

Paleo Sweet Garlic Chicken


Monday 090913

Workout of the Day

High Bar Back Squat

6×4 – 6×3 Drop Sets (start @50% of 5RM)


As Fast As Possible:

100 Double Unders

25 Thrusters @135/95

100 Double Unders

25 Dead Lifts @135/95


Get all up in that posterior chain. Don’t be sticky and junky, be slidey and awesome.


It’s all about balance.

The Balancing Act of Crossfit


OMG. Are you kidding me? This recipe from The Urban Poser uses ingredients on the OK list for the Paleo Challenge. I think we can do this..

Belly-Friendly No Bake “Cheesecake” Bites


Sunday 090813


 FYI: Bob comes in 15 minutes prior to the WOD to do his “body saving” mobility!













 Nice week of WODs