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What is Lugal?

Move with the heart of a lion and the power of a king.

This cuneiform is pronounced ‘lugal’ (loo-gawl), from the time of the Sumerians. Our earliest known civilization from 7000 years ago. This was their word for king or master.

At Lugal we balance the intensely physical practice of CrossFit and the internally focused practice of meditation to achieve physical and mental health.  All action begins from our heart and expands out to the world and the power and speed of every functional movement begins at our core and moves out to our extremities.  Fitness is achieved through movement and nutrition, strengthening the heart, the body and the mind to live a healthy life.

Our goal at Lugal is creating a space that offers support and recognition of an individual’s efforts in becoming better through raising awareness of their strength and abilities.

Through the practice of CrossFit and Meditation we train ourselves to become not only stronger but also to overcome obstacles and even surprise ourselves with our achievements.

Becoming virtuosic in our movements and minds changes how easily we move through our lives.  Virtuosity is an attainable way of being allowing us to move through life with courage, confidence, perseverance, resilience and grace.  Virtuosity is the ability to do the common uncommonly well.

Moving well grants us a better quality of life in our community, at home, at work, and at Lugal.

What is CrossFit at Lugal?

A core strength and conditioning program for anyone at any age and at any level of fitness with the desire to learn how to move safely, effectively and with efficacy.

The movements that are learned and used in everyday life are the focus.  These are functional movements.  We have to pick up objects, carry objects, and move our bodies throughout our day.  Whether we just want to move better and feel better than we do now or we want to see how well we can move, learning the proper mechanics of functional movement provides us with increased work capacity.

Increased work capacity is the ability to do more of the things we want to do more easily and more often.

CrossFit combines the functional movements that are utilized in gymnastics, olympic weightlifting and metabolic conditioning, beginning with the basic elements of these movements.  Meaning they are broken down to their bare bones so we can practice the movements at our own level of ability

These movements are performed in a constantly varying program that is specifically designed to make us better.  The more variations and combinations of movements that we do, the more efficient we become in doing anything we want to do.

We perform these movements scaled to our ability so that we may move through them fluidly which allows us to reach a high intensity.  This intensity is the stimulus that activates our growth to become better physically and mentally.

CrossFit is constantly varied functional movements performed at high intensity.

It begins by developing our 10 general physical skills: endurance, stamina, strength, flexibility, speed, power, balance, accuracy, coordination, and agility.

CROSSFIT SCHEDULE + MEMBERSHIPS

What is Westside Barbell’s Conjugate Method?

Westside Barbell was created by world renowned powerlifter Louie Simmons. Through experience and constant relentless research of many different methods - some of which include percent, conjugate, dynamic, maximum effort, lifting technique, work capacity, rehabilitation and restoration, reactive and contrast, and special strengths - Louie created and continued to evolve the Westside Conjugate Method that became adaptable for all athletic needs with a firm commitment to scientific research, cited material references, and applying physics, biomechanics, and physiology principles to strength training.

The Conjugate Method is a weekly strength and conditioning training system that decreases physical weakness. It switches through different exercises, variations, and physical effort levels to ensure you continuously get as strong and athletic as necessary for whatever objective you set and avoiding overuse injuries. Its success relies on a training hierarchy that constantly rotates stimulus and intensities to increase positive changes to your physical health while reducing injury risk.

Louie Simmons was widely recognized as the strength coaches, strength coach. Louie's contributions to the field of strength training have influenced and inspired athletes, coaches, and trainers worldwide. On March 24th, 2022, Louie Simmons passed away.

At Lugal, we have incorporated the Conjugate Method into our strength and skills programming of CrossFit and Lugal Strength. Following 3 week cycles of progressive load, daily variation from hip hinge (squat/deadlift, etc.), upper body push, upper body pull, olympic weightlifting, handstand work, plyometrics, accessories, provides focused work on weaknesses, many variations and reduction of overuse injuries.

CROSSFIT SCHEDULE + MEMBERSHIPS

What is Meditation at Lugal?

By definition, meditation is to think, contemplate, or ponder; or to think deeply about.

There are two broad categories of meditative practices:

Open methods, where awareness is expanded. One popular practice is called mindfulness.

Focus methods, where awareness is concentrated. The focus may be on the breath, an object, a word or phrase, or a concept, etc.

We practice both methods separately and in conjunction. The purpose of this practice is to increase awareness and understanding of the self and how the mind works. Meditation may significantly reduce stress, fear, anxiety, depression, and pain, and enhance peace, perception, self-concept, and well-being.

As in CrossFit, meditation develops our 10 general mental skills: endurance, stamina, strength, flexibility, speed, power, balance, accuracy, coordination, and agility.

MORE INFORMATION + CLASSES

What is Reiki at Lugal?

Reiki can be defined as a universal and sacred energy of the universe which sustains all life, also being a subtle, refined level of ki. Ki has a variety of names all over the world from ancient times. It is called ‘Chi/Qi’ in China, ‘Ki’ in Japan and Korea, ‘प्राण-Prana’ in India, ‘Mana’ in Hawaii and Polynesia, 'རླུང-Lung’ in Tibet, ‘Orenda’ of Iroquois, ‘אור-Ohr’ in Kabbalah, etc. It is the essential energy for all beings to exist and live healthy and happy lives.

Usui Mikao Sensei (1865-1926) founded Reiki in 1922 with the opening of the Usui Reiki Ryoho Gakkai in Tokyo to spread his knowledge and help others to heal and, with the ultimate goal of entering anshin ritsumei (spiritual peace).

Reiki Ryoho is a Japanese therapeutic healing art and path to self-realization, to improve and balance the mind and body by channeling the inexhaustible and unlimited energy of the universe. It can be experienced through a therapeutic session with a trained practitioner, where the ki get balanced and any concerns get addressed, or one can train to become a Reiki practitioner.

REIKI SESSIONS + TRAINING