Giving Thanks

Thank YOU! Thank YOU! Thank YOU!
SOOOO many thanks!


I want to start off by saying thank you all for being part of #TeamTrue. Honestly, you allow me to have the best job ever (i’m sorry your job is not as awesome as mine). Truly, it is an honor to be able to coach and help people everyday from hitting a snatch personal best to being able to provide nutrition information and an outlet to destress.


But enough about me….

let’s talk about you and all that you have to be thankful for…mainly how well you’ve been treating your body and all the things your body has allowed you to accomplish!


It’s common practice to say everything you are thankful for and usually goes something like…”I’m thankful for my family & friends, for my home and food, and my health” and that’s usually about it.


So, today (and because we are all about that fitness)

I want you to really think about more than just your health but all the amazing things you were able to accomplish by keeping your health and fitness a priority.


These maybe things in the gym (think about all those PR postcards you’ve received) or maybe it’s things outside the gym…running a road race, moving something heavy in your house with ease, staying active with your family, picking up a new sport, or something as simple as having more energy.


Today, pat yourself on the back

and thank yourself for all the hard work you have put in over the past year.


Leave your favorite accomplishments in the comments…

Killing the Fat Man

For those of you who have been around the CrossFit community for awhile you may remember the “Killing the Fat Man” series that was published back in 2012. The series followed Gary Roberts as he began his life transforming journey with CrossFit.   Gary was a 187 lbs. Marine who had gained nearly 100 pounds over 20 years.  When CrossFit began following him he weighed in at 270 lbs. and was having real fears of suffering an early death from a heart attack.  Over the course of the multi part series Gary makes an incredible transformation.  He drops nearly 70 lbs. and changes his life completely.  He makes the full transformation from a self described couch potato to taking the CrossFit level 1 trainer course and getting his 67 year old father into the gym with him where he makes his own transformation.

Fast forward 5 years and I hear Gary on the CrossFit Radio podcast just last week.  Gary has gone through some very stressful life situations over the past 2 years and has fallen off the wagon.  He talks about how he tries to keep then nutritional habits but hasn’t really worked out in nearly 2 years.  He says that for most of that time “he was living off of past gains”.  Meaning he was able to not gain too much weight even though his fitness was slipping because he had a very good fitness level. However it catches up with him and he has lost nearly all of the progress that he made during his initial transformation 5 years ago.  The podcast is very emotional and Gary really lets you into his life and how he feels.

While describing his experiences Gary says something that I felt was very powerful.  He said he thought that the fat man was dead.  He thought he killed him those years ago and that he wouldn’t come back.  He realized though that “he will never be dead.  He wants to keep getting up, so you have to keep fighting and make sure he stays down.  You can never stop.”  In his own words he stopped fighting the “fat man” and he came back.  He realized that he was stressed out and not as happy as he was so he made the decision to get back to CrossFit and begin the fight again.

Don’t let yourself fall into that trap that you have made a change and it’s “fixed”.  Transformation is a journey and it can take you in several directions.  Sometimes that direction is backwards.  Once you realize that you are going the wrong way, that maybe you have given up the fight, you need stop and assess your situation.  Identify what changed, what happened, how did you get here.  Then you can backtrack to get back to where you were when you went off track.  Then you can continue pushing forward.

If you have never watched the “Killing the Fat Man” series you can check it out on youtube.  It is incredibly motivating.  Here is the link for episode 1

If you want to give the podcast a listen it’s on itunes under “The CrossFit Podcast” episode 17.05.


WINNERS: Lurong Nutrition Challenge

We just wrapped up another successful Lurong Nutrition Challenge. Twice a year we host these nutrition and lifestyle challenges to give our members the tools they need to make the best decisions for a healthier future. This empowers them not only to create healthier habits for themselves, but also their families.


Each challenge we love hearing the stories about how our members found new ways to approach their diet and exercise. From switching up the type of oil they use in their cooking (no more vegetable oil…say hello coconut oil) to using new kitchen gadgets (crockpot & instapots) and becoming aware of how they maybe over or under eating. These are all invaluable lessons that they will be able to continue and build upon.


Check out our amazing results from this past challenge:


Over 22 pounds lost & 30+ inches!!!


Here are our Top Finishers:

Sarah Gagne

Meghan Fitzpatrick

Jessica Suraci

Lou Mihalakos


Congratulations to everyone!


If you missed this challenge don’t worry our next challenge starts January 15th. Early registration begins on December 4th. The earlier you sign up the deeper the discount.

Learn more at Lurong Living Resolution Challenge


Goals Part 2: How Long Will it Take You to Reach Your Goals

If you haven’t read “Goals Part 1: a new way of looking at goal setting” take a moment and check it. I promise it’s a quick read.


Having read part 1, you know that when thinking of goals we want to move away from the outcome based goal and focus on our behavioral based goal. Not that your outcome based goals won’t exist, but rather they are the big picture and we are working at all the small details. (in part 3 we will discuss how to set & achieve your goals).


One thing that outcome and behavioral based goals have in common is that they should follow the format of S.M.A.R.T goals; Specific, Measureable, Achievable, Relevant, & Time-bound.

Today we are going to focus in on the “timebound” aspect and how it relates to behavioral goals.


Setting a time-frame for your goals can be tricky. On the one hand you need to set if far enough into the future that it will be Achievable, but on the other hand if it is too far in the future you might lack the discipline & motivation to stay on track.


But setting behavioral goals can change all that.


To set your behavioral based goals you first need to look at the big picture, your outcome based goals. For instance, say your outcome based goal is to do a pullup. Depending on where you are at in relationship to getting that pull up it could be days, months, or years to achieve that goal. Setting a goal that far in the future can be daunting.


So, we switch our mindset to focusing on behavioral goals. With the help of a coach (don’t forget about our $30 for 30 minutes skill sessions) you can write out a plan which might look something like this:


For the next 6-weeks you are going to spend 2-3 days/week working on the skills/strength/mobility you need to achieve your (outcome) goals by setting behavioral goals. These behavioral goals so be short and directly associated to your needs.


Outcome Goal: Pull UP


Behavioral Goal:

Day 1: 3 x 30 sec hollow hold + 3 X 12 Ring Rows

Day 2: 3 X Amrap hanging from pull up bar + 3 X 6 Kip Swings

Day 3: 3 X 20 sec Chin over bar hold + 3 X 8 banded pull up


Each day you complete your work, your are completing another step of your behavioral goal. At the end of the 6-weeks it is not a matter of if you achieved your goal (a pull up) or not, but that you were able to stick to the plan & develop discipline.

A 20 minute workout is so much more than what it seems

At the end of one of the morning classes the other day we were talking about discussions we have had with coworkers regarding CrossFit.  A theme that came up multiple times was the “You only workout for 20 minutes?” question.  When we tell others what we did at CrossFit we tell them about the WOD, or workout of the day, which for us is the most exciting part of the class.  We say things like “we did 20 minutes of push-ups, rowing and deadlifts.”  Then those we are talking to usually respond with something like “you only exercises for 20 minutes?”  In their mind they are most likely relating it to something they know, like running or walking.  Leaving your house for a run or walk and returning 20 minutes later does not seem like enough exercise to most people.

What they don’t get from the explanation of your WOD is everything else that happens in the 60 minute class.  Your WOD starts with a 5-10 minute warm up designed to get the blood flowing.  Then we move onto 5-10 minutes of mobility work specifically targeting the joints that will be used later in the workout.  After that there is 10-20 minutes of instruction and warm up of the specific exercises you will perform that day.  Finally after all of that you will do the 20 minute piece.

We can easily compare this to the running example that we used earlier since running is something that most people can relate to.  The equivalent of our WOD would be something like this…

  • Start things off with an easy 3 minute walk to get the blood flowing.
  • Perform 5 minutes of joint prep. Things like:
    • Leg Swings
    • Hurdler Stretches
    • Calf Stretches
    • etc.
  • Do an easy 3 minute jog to continue warming up
  • Perform 5 minutes of dynamic running drills. Things like:
    • High Knees
    • Butt Kicks
    • Hurdle Hops
    • Ladder Speed Work
    • Agility Drills
    • etc.
  • Work on some accelerations.
    • 20s easy jog, run faster for 15s, then run even faster for 10s
    • Walk for 60s
    • Do the above sequence 3 times
  • Do your 20 minute main set. Running as far as your possibly can in 20 minutes
  • Follow this up with an easy slow job for 5 minutes
  • Continue to cool down with a 3 minute easy walk
  • Spend 10 minutes static stretching. Focusing on the hamstrings, hip flexors, quads and calves.

The above should take just about 60 minutes to complete.  If someone asked what your workout was that day you would probably tell them you did a 20 minute hard run.  When in reality it was 60 minutes of work.  A CrossFit class is exactly the same.

Goals Part 1: A New Way of Looking at Goal Setting

Goals are great, they keep us motivated to become a better version of ourselves, to learn and grow. Throughout life we will have thousands of different goals. Some of our goals will be big life-altering goals….graduating high school/college….getting your dream job….buying a beautiful house…and raising an amazing family.  Other goals won’t seem like goals at all…finish the laundry when you get home from work rather than sit on the couch….get to the gym….and don’t be late for work are all examples.


When setting goals, most of the time people set “outcome” based goals, that is, what you are expecting when you accomplish your goal. Examples of this would be to lose 10lbs or do a pullup. Although, these are wonderful goals there are a few problems with linking your goals only to their outcome:


  • You don’t have 100% control over how your body will respond or life’s obstacles. Even if you do everything perfect there is no guarantee that you will achieve you goal.
  • They don’t reinforce taking action
  • They don’t celebrate the little victories which create the habits needed to achieve the goals.


“Behavioral” based goals however are the actions (behaviors) that you are going to take in order to reach your goals. Examples of behavioral goals are exercising X number of days per week, not hitting the snooze button, or only eating out once a week.


Behavioral goals put you on the path to achieve your outcome based goals. They make you take action (the biggest thing missing from achieving goals) and because you have more control, every time you accomplish your behavioral goal you are laying out the foundation of discipline.


It is that discipline that you develop that is responsible for the switch in mindset. From not knowing if you are making progress to being able to check off each behavioral goal and realizing your accomplishment each time you do so. This develops the habit which will snowball into carrying out your goals.

October Committed Club

What do I have to do to get into the Committed Club?

It’s easy! Just attend classes 12 times during the month or an average of 3 days/week and you’re in. 3 days/week is that sweet spot where you can really make some serious progress and not get burnt out. As you continue to develop as an athlete you will be able to handle more days and really accelerate your progress.

October 2017 Committed Club

Jess T. 25 Classes
Nick S. 25 Classes
Kristin 22 Classes
Raysa 20 Classes
Dave 19 Classes
Elaine 17 Classes
Sue 17 Classes
Landis 13 Classes
Lou 13 Classes
Jess S. 13 Classes
Meg F. 13 Classes
Gina 12 Classes
Dana 12 Classes
Wil 12 Classes
John S. 12 Classes
Ben K. 12 Classes
Joe A. 12 Classes

Congratulations everyone who has made the choice to prioritize their health and fitness. If you want to be a good parent, spouse or friend you have to be healthy. If you choose to let your health suffer in order to take care of others you may not be around when they need you the most. Just like on a plane put the mask on yourself first before putting it on others.

We have a battle at the top this month! Congrats to Jess and Nick both with 25 classes

Runners Up with 11 classes.
Keep pushing and you all will be there next month!

Tracy T.

Keep Going!

Overweight? You need to read this.

Above is a link to a great story that we all need to read no matter what your fitness status is currently.


Because there is a lesson we all need to hear and learn.

We have all had that moment where we don’t recognize change we are working hard and everyone around us seems to be making these amazing improvement but we haven’t lost weight, our measurements are still the same, we still can’t do X, Y, or Z, our times aren’t any faster, and we haven’t added weight to the barbell in months.

But progress is not limited by those few things.

Read this article. 

You’ll find that success lies right around the corner in the consistent choices you make each day.


Barbell for Boobs “Crush for a Cause”

I met Meghan at a Crossfit certification a few months back. She was warm and funny. Plus, I knew she had to be cool since she was at a Strongman course. Her middle name on Facebook was “Bacon”. My instincts were right. This woman was awesome. We spent the day flipping tires, shouldering heavy atlas stones and carrying heavy yokes. We hung out during our lunch break and got to talking about the pink patch on her gym bag. She shared her story with me. She had fought breast cancer and cervical cancer. This woman was so strong. She inspired other women to be strong. And she inspired me.

In short, Meghan helps to set up fundraising events for Barbells for Boobs. The organization provides resources for early detection services and resources after diagnosis (RAD). They believe that fitness and wellness should be part of the treatment plan. All of the funds collected in Connecticut, stay in Connecticut and go directly towards detection and resources. This was the type of organization that I could get behind and fully support.
When you tell someone that you are going to raise money for breast cancer by crushing pumpkins with your thighs you typically get one of two responses. One being enthusiastic support, the other is more of a puzzled, almost worried look as the person slowly backs away from you. Fortunately, I’ve come across more folks who were willing to help. Through the generosity of local businesses we received donations of pumpkins for our fundraising event.
Crush for a Cause will take place on Saturday November 4th. The crushing begins at 10am. There’s no wrong way to crush a pumpkin. Launch it. Slam it. Or there’s my personal favorite, crush it with your big strong muscles! This is a family friendly event. So let the kids smash those pumpkins. We’ll take care of the clean up. A suggested donation of $5 will go to Barbells for Boobs.
Can’t make it? Still want to help? Donate here:
See you on Saturday!
p.s. if you want to try crushing the pumpkin with your thighs….I highly recommend wearing pants

Veteran’s Day Hero Workout’s


On Veterans Day, Saturday November 11th we will be running an entire days worth of workouts each in honor of a fallen veteran.

We will start the day at 9am with our normal class and then proceed to complete 4 additional workouts throughout the day.  All of the workouts will be modified versions of the hero WODs and will be performed in teams. The workouts will start every 90 minutes beginning at 11am (11, 12:30, 2, 3:30)

You can stay for all the workouts or come throughout the day and jump in for 1 or 2.  You can even start at 9 and then come back at 3:30 for the final one.  It doesn’t matter.  Bring some snacks/potluck style food to munch on throughout the day.  After the final WOD we will head out for some dinner and drinks (hopefully pizza!)

Read below for the list of workouts…

9am – “Nate”

In honor of U.S. Navy Chief Special Warfare Operator (SEAL) Nate Hardy, who was killed Sunday, Feb. 4, 2008, during combat operations in Iraq.

Nate is survived by his wife, Mindi; and his infant son, Parker.

20 min AMRAP of:
2 MU
8 KBS [70/53]

We will complete this workout in teams of 3 relay style for each round.  P1 will do a full round while 2 & 3 rest.  Once 1 is finished they will tag P2 who will then complete a round.  P2 will tag 3 who will do a round before tagging in P1.  The team will continue in this fashion for 20 minutes.

11 am – “McGhee”

U.S. Army Cpl. Ryan C. McGhee, 21, was killed in action on May 13, 2009, by small-arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia. This was his fourth deployment, and his first to Iraq.

He is survived by his father, Steven of Myrtle Beach, South Carolina; his mother, Sherrie Battle McGhee; fiancee, Ashleigh Mitchell; and his brother, Zachary.

30 minute AMRAP of:
5 Deadlifts [275/195]
13 Push Ups
9 Box Jumps [24/20”]

We will complete this workout in teams of 3 relay style for each round.  P1 will do a full round while 2 & 3 rest.  Once 1 is finished they will tag P2 who will then complete a round.  P2 will tag 3 who will do a round before tagging in P1.  The team will continue in this fashion for 20 minutes.

12:30 – “Josh”

U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.

He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.

For time:
21 OHS [95/65]
42 Pull Ups
15 OHS
30 Pull ups
18 Pull Ups

We will complete this workout in teams of 3. It will be completed in 3 rounds of:

14 Pull Ups
10 Pull Ups
6 Pull Ups

Person 1 will do 7 OHS while Person 2 & 3 Rest.  Once Person 1 is done then person 2 will do 7 OHS while person 1 & 3 Rest.  Finally person 3 will go while 1 & 2 rest.  Once the OHS are complete Person 1 will then complete 14 Pull ups, followed by 2 and then 3 in the same manner as the OHS.  Once the pull ups are done the team will continue in this fashion until they complete the final set of 6 pull ups each.  That will complete round 1.  They will then complete it again for rounds 2 and 3 in the same exact fashion.

2pm – “Thompson”

U.S. Army Capt. David J. Thompson, 39, of Hooker, Oklahoma, commander of Operational Detachment Alpha 3334, Company C, 3rd Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, was killed on Jan. 29, 2010, while supporting combat operations in the Wardak Province of Afghanistan.

Thompson is survived by his wife, Emily; two daughters, Isabelle and Abigail; parents, Charles and Freida; and sister, Alisha Mueller.

10 rounds for time of:
1 Rope Climb
29 Back Squats [95/65]
10m BB farmer Carry [135/95]

We will complete this in teams of 2, modifying it to 5 rounds of 1 rope climb each, 29 back squats total as a team, 10m FC each.

3:30 pm – “Carse”

U.S. Army Cpl. Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on Feb. 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device.

He is survived by his mother, Janis; and sisters, Megan Brown and Kristin Purdy.

21-18-15-12-9-6-3 Reps for time of:
Squat Cleans [95/65]
double unders
Deadlifts [185/135]
Box Jumps [24/20”]
*Each round starts with a 50m Bear crawl*

We will complete this workout in teams of 3.  Each person will complete 1/3rd of the reps and we will substitute bear crawls for buddy carries. P1 will buddy carry P2 15m down, run back and grab P3 and carry them 15m down.  Then P1 will complete 7 reps of every movement while 2 & 3 rest.  Once P1 completes 7 Box Jumps P2 will carry P3 and P1 then move on to their 7 reps of each.  Once P2 finishes their 7th BJ P3 will go.  Once P3 finishes then P1 will go again this time doing 6 reps.  It will continue with 2 buddy carries to start each round and the reps going 7-6-5-4-3-2-1.

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