LuRong Benchmarks


Of all the Police Departments in the area the Naugatuck Department is probably the most well represented at Strongtown (thank you guys). This Saturday they’re hosting a benefit steak & cigar dinner and I wanted to share it on the blog for anyone who might be interested.  If you have any questions about the event please feel free to goto Colin or let me know and I’ll put you in contact with him. They are not selling tickets at the door so if you’re interested in going you must purchase them in advance.

LuRong Challenge people – we’ve programmed out this week and Tuesday & Friday will be the remaining two benchmark workouts. I believe you have till next Monday to complete the workouts so if Tuesday and Friday don’t work for you just let us know and we’ll figure out a time for you to make up the workouts.

Workout of the Day

  • Back Squat: 5-5-5-5-5
  • 4 Rounds: 
    • Run 200m
    • 15 Wall Ball (20/14 lbs)
    • 15 Russian KB Swings 
      • Rx1 = 16/12 kg
      • Rx2 = 24/16 kg
      • Rx3 = 32/24 kg & 11′ / 10′ WB Target

BVN lapping the atlas stone.


Stacey standing tall with the stone.

Friday 5:30

The Friday 5:30 class got to work out on polka dot mats.


Garrett powering the 120# stone.


Pat with a solid lockout on his hang power snatch.







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Swim – Shorts

Attention Saturday Swim WOD’ers – this Saturday will be our final Swim WOD for the season! The mornings are getting a bit cooler, the hoodies and sweat pants are starting to establish their place back in the wardrobe rotation and it’s time to say farewell to the pool. We’ll get in 1 last workout this Saturday at 8:00 for anyone willing to brave the morning  and after that we’ll be sleeping in just a little bit longer on Saturday mornings.

Also we’re happy to say we actually have some updates from our Apparel department! Men – there are new WOD shorts in the gym…they’re blue with white ink and look absolutely amazing.  These are going for $45 a pair and being sold on a first come, first serve basis. If you contact us and know your size we can try to put a pair aside for you. Ladies I promise we did not forget about you. We finally have a couple of sample pairs for people to see and try on for sizing, fair warning that I’ve been told they run small. If people like them then we can try to organize an order and get it placed asap. Also we did a general restocking on the white & neon blue t-shirts along with a few tank tops for the sizes we had ran out of.

Workout of the Day

  • Skill Work: Atlas Stones
  • 15 Minute Stone Cold Cindy:
    • +1 Stone to Shoulder (No Rx Weight)
    • 5 Pull-ups
    • 10 Push-ups
    • 15 Air Squats

Caitlin with an awesome pull on her hang power cleans.

Strongtown 5pm

The 5pm class waiting to start their 200m repeats.


Beth showing great elbows at the top of her lift.

Jay & Raff

Jay & Raff – coming around the corner hot!



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Shoe Deal

Alright guys its been at least a few months since my last shoe post. As we all know I have a slight problem when it comes to weightlifting shoes, and admitting it is the first step down that long road to recovery. Whether it actually goes any farther is another story, I’m pretty sure step 2 is buy more shoes. My collection (weightlifting shoes only) is now up to 7 pairs – it’s excessive I know but at this point it’s become more of a hobby then anything else. There are a few pairs that I lift with and others that are just vintage weightlifting awesomeness to be stared at and never worn. This didn’t happen overnight and for reference the first pair was bought about 8 years ago in 2006.

In addition to just having a lot of shoes, if there is one thing I’ve learned over the years it’s how to spot a deal. Generally speaking, it’s fairly difficult to find new weightlifting shoes on sale that aren’t either an odd size or a recently discontinued model. Well you’re all in luck – Adidas is currently offering a 15% off coupon code to anyone who signs up for their mailing list. I know it doesn’t sound like much but it does take $30 off the bad boy AdiPowers and it brings their PowerLift shoes down to $75’ish. To get the code you just have to goto and do a search for ‘Weightlifting’, at that point you should receive a prompt for it. You’re welcome.

 Workout of the Day

  • 4 x 200m Run
    • Rest = Walk through gym
  • 5 Rounds
    • 10 Hang Power Cleans
    • 30 Double Unders
      • Rx1 = 75/55
      • R2 = 95/65
      • Rx3 = 115/75

GereLu…PR’ing her deadlift at 69 years strong!

Strongtown 9:30

The 9:30 class class starting their 11 minute ladder.


Linda looking focused during her lift.

Adam & Bekcy

Adam & Becky making easy work of their box jumps.


Timmy with a solid lockout at the top.



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That Cross Cuisines

With the Paleo challenge now on-going I wanted to do a quick reminder / plug for Cross Cuisines today. For those who are a bit newer Cross Cuisines is a family run, CT based, paleo meal delivery service. They offer everything from weekly meal plans to individual meals & snacks. Everything is cooked fresh and delivered directly to our gym fridge twice a week on Monday and Wednesdays. The only caveat is that all orders must be placed online (select Southbury as your delivery location) and you have to order by Saturday evening for a Monday delivery and by Monday evening for a Wednesday drop-off. The quality and taste of the food is exceptional and at just under $9 per meal for the full meal plan it’s a hard deal to beat.

Workout of the Day

  • Deadlift: 3-3-3-3-3
  • LuRong Triplet Tester (11 Minute Ascending +3 Ladder)
    • Wall Ball (20/14 lbs)
    • Box Jumps / Step-ups (24/20″)
    • Deadlifts (115/75 lbs)
Strongtown 6am

Matt & the 6am class working through their 60 plate burpees.

Tim O'Tree

Tim O’Tree mod’ing his handstand push-ups with some DB shoulder press.


Scotty getting up close and personal with a 25# plate.


Rachie making easy work of her box jump overs.


Welcome back Sophia!



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2014 LuRong Benchmarks

My Dear LuRong’ers – this Wednesday will be the day we’re completing one of the following Benchmark workouts. As promised there are 3 Benchmarks associated with the challenge and without getting into all the different level they are:

  • WOD 1 – The Capacity Test (13 Minute Running Clock)
    • 4 Minutes Max Calorie Row
    • 1 Minute Rest
    • 3 Minutes Max Chest to Bar Pull-ups
    • 1 Minute Rest
    • 2 Minutes Max Back Squats (165/115 lbs) (squat rack is permitted)
    • 1 Minute Rest
    • 1 Minute Max Shoulder to Overhead (135/95 lbs)
  • WOD 2 – The Olympian (9 Minute As Many Reps As Possible)
    • 20 Ground to Overhead (95/65 lbs) / 7 Bar Facing Burpees
    • 15 Ground to Overhead (135/85 lbs) / 7 Bar Facing Burpees
    • 10 Ground to Overhead (155/105 lbs) / 7 Bar Facing Burpees
    • 5 Ground to Overhead (185/135 lbs) / 7 Bar Facing Burpees
    • As Many Ground to Overhead As Possible in Remaining Time (225/155 lbs)
  • WOD 3 – The Triplet Tester (11 Minute Ascending +3 Ladder)
    • Wall Ball (20/14 lbs)
    • Box Jumps / Step-ups (24/20″)
    • Deadlifts (115/75 lbs)
      • Round 1 = 3, 3, 3
      • Round 2 = 6, 6, 6
      • Round 3 = 9, 9, 9
      • Etc…

We’ve only set one of the workouts for now and will try to give people as much notice as possible regarding the other two. Since everyone loves a wildcard, consider this a fair warning that we’re not doing them in any particular order. There are a few workout levels with each of the Benchmarks. If you’re participating in the challenge please try your best to review the different movements / weights associated with whatever level you might be doing the workout at.

Workout of the Day

  • 18 Minute AMRAP
    • 60 Plate Burpees
    • 48 Box Jump Overs (24/20″)
    • 36 Calorie Row
    • 24 Pull-ups
    • 12 Handstand Push-ups

Holly getting set for her squat.


Dani looking strong deep in the bottom.

Strongtown 9:30

The 9:30 class at the turn around cone.

Squat Chairs

Jay & Timmy putting their lifting class skills to good use while Willie squats.


Stowe working through his kettlebell swings.



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LuRong Challenge Starts Today

Attention LuRong’ers – today is the start of your challenge and they released a whole bunch of info, including the benchmark workouts, late last night. Everyone participating must do an initial weigh in along with body measurements (waist, hips, chest, thigh, & upper arm). You can do your own measurements or we can do them at the gym for you. If you do them at the gym please try to make sure you get the measurements before working out…and not during your post-wod pump. They also released the bench-marks late last night night and we’re trying figure out how to incorporate them into our programming. We’ll let everyone know what’s happening with them tomorrow but for now it’s safe to say that they won’t be today, or tomorrow. I believe that registration is still open if anyone still wants to sign-up.

Workout of the Day

  • Overhead Squat: 3-3-3-3-3
  • For Time:
    • 400m Run Buy-in
    • 30-20-10
      • Kettlebell Swings
      • Sit-ups
    • Rx1 = 16/12 kg
    • Rx2 = 24/16 kg
    • Rx3 = 32/24 kg
Pat & Bill

Pat & Bill during Friday’s Bench & Rope Climb couplet.


Tammy making her way up the rope

Saturday 9:00

Saturday’s 9:00 class during their 2k partner row.

Jen & Stacey

Jen keeping solid form on her barbell lunges.


Kelly working through her toes to bar.


Dueling Babingtons facing off in the barbell lunges.







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Saturday Reminders

Attention Saturday Swim WOD’ers – we are on for tomorrow morning…it might be a little cool at 8:00 in the morning so make sure you dress in layers, the pool should be absolutely lovely. The workout on the other hand – ehhh, probably not so much. This is probably going to be one of the final Swim WODs for the season so if you’ve been on the fence about trying it there is no time like the present.  Also, we have a last call reminder for our Saturday Snatch Snatch Clinic. The clinic should be just shy of a couple of hours and will be an in depth review of the snatch and various accessory work, as well as giving people a lot of quality bar & platform time. If there is one thing I can talk about for hours on end, it’s definitely snatching. The seminar is open to anyone (you don’t need to belong to Strongtown) and if anyone has any question please let us know.

Workout of the Day

  • 5 Rounds
    • 3 Bench Press (same weight)
    • 2 Rope Climbs 
      • Not for time
Strongtown 9:30

Wolf & the 9:30 class warming up their squats.


It’s called levitation Holmes.



Chance getting deep into his squat.


Mangia Laura keeping great posture in the bottom.


Raff moving through yesterday’s wod so quickly the camera had a hard time catching up.



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