Monday, January 4, 2016

Every New Year most of us set some kind of resolution. Often times we aim to clean up our diet, get in the best shape of our lives, and be a better person. No Matter how large or small our resolution seems to be, often times we get busy, we lose focus, and there is no one holding us accountable. This year all that can change with the Lurong Living Resolution Challenge! This challenge will provide the accountability and structure we all need. It is only a FIVE WEEK challenge that will start off 2016 as your best year yet! Learn to REFOCUS, REINVENT, and RENEW yourself!
Challenge begins JANUARY 18th. Go register atwww.challengeseries.lurongliving.com<//www.challengeseries.lurongliving.com>
LETS ALL DO THIS AS A TEAM. The more people we get on board, the more fun it can become!
Monday, January 4, 2016
Warm Up
2 ROUNDS
200m row
20 air squats
15 alt lunges
10 barbell strict press
5 burpee
STRENGTH
Push Jerk
5 x 5 @ 75%
IMG_7254
WOD
Even minutes:
4 power cleans +1 push jerk 155/105Odd minutes:
8 wall balls 20/14If you fail at anytime drop the weight and continue
Your score = the weight you complete the workout or round at which you fail with starting weight

Core
3 rounds
25 med ball sit ups, 25 med ball twists

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