WOD #4

10 Min Time Cap:

• 50 Thrusters
• 50 Toes-to-Bar 

 The athlete must complete all 50 Thrusters before moving on to the next movement
 

Movement Details - Men

Level III (3)
50- 95 lb Thrusters
50- Toes-to-Bar

Level II (2)

50- 65 lb Thrusters
50- Ab Mat Sit-Ups

Level I (1)

50- 45 lb Thrusters
50- Anchored Ab Mat Sit-Ups 

 

Movement Details - Women

Level III (3)

 50- 65 lb Thrusters
50- Toes-to-Bar

Level II (2)

 50- 45 lb Thrusters
50- Ab Mat Sit-Ups

Level I (1)

 50- 30 lb Thrusters
50- Anchored Ab Mat Sit-Ups

 

Movement Standards

Thrusters

(All Levels)

This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body. If you fail to do so then it is a no rep. You must complete all the thrusters before moving onto the next movement.

Toes-to-Bar

(Level 3)

In the toes-to-bar, the Athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body. If both feet don’t touch simultaneously then the rep is no good.

Ab Mat Sit-Ups

(Level 2)

In the ab-mat sit-up you must start in a seated position in front of the mat. Feet are butter flied so that the bottoms of your heels are touching. The athlete must lay all the way back until shoulder blades make contact with the ground. Arms may not swing pass your head. In order to complete a rep the athlete must touch the top of their toes for the rep to count.

Anchored

Ab Mat Sit-Ups

(Level 1)

 

In the anchored ab-mat sit-up the athlete starts in a seated position in front of the mat. Feet are flat on the ground anchored under any weighted object, knees are to chest. The athlete must then lay all the way back until shoulder blades make contact with the ground. Rep is completed once the athlete sits all the way up and touches their fingers to their toes. Athlete may not swing their arms over their head.

Scoring

• Any 1 REP not completed within the 10-minute time cap will be added on as 1 additional second.
• A completed workout for WOD 4 is 100 REPS
• 90 Completed REPS would be 50 Thrusters + 40 Toes-to-Bar = 10 uncompleted REPS
• The total time that the system would calculate is 10:10

Benchmark WOD #3

This WOD has a 5 min time cap:

Descending ladder of hang power cleans, ascending ladder of shuttle sprints

•  Round 1 = 10 HPC, 20m sprint
•  Round 2 = 8 HPC, 40m sprint
•  Round 3 = 6 HPC, 60m sprint
•  Round 4 = 4 HPC, 80m sprint
•  Round 5 = 2 HPC, 100m sprint

MEN
Level 3:  135# HPC
Level 2:  95# HPC
Level 1:  65# HPC

WOMEN
Level 3:  95# HPC
Level 2:  65# HPC
Level 1:  45# HPC

Each shuttle sprint is done in 10m increments.  

Be sure to submit your name/time/LVL or mods.
If you do not finish within the 5 min time cap, submit 5:00 for your time and put what work you completed.

Benchmark WOD#2

This WOD has a 12 min time cap:

• 100 burpees
• 100 KB swings

MEN
Level 3:  53# KB
Level 2:  35# KB
Level 1:  26# KB

WOMEN
Level 3:  35# KB
Level 2:  26# KB
Level 1:  18# KB 


Athletes may break up the exercises and reps in any order they choose.
Please submit your name/time/how you divvied up the wod.
If you hit the 12min cap, submit 12:00 for your time and what you were able to complete.

Benchmark WOD #1

This WOD has an 18 minute time cap

21-18-15-12-9-6-3 of:

• Wall Balls
• DeadLifts
• Box Jumps

MEN
Level 3:  20# WB, 115# DL, 24" box
Level 2:  20# WB, 105# DL, 20" box
Level 1:  12# WB, 85# DL, 16" box

WOMEN
Level 3:  14# WB, 75# DL, 20" box
Level 2:  14# WB, 65# DL, 16" box
Level 1:   8# WB, 55# DL, 12" box
 

Pick a level at which to complete this WOD. If you do not finish within the 18 min window, please submit a time of 18min and what work you were able to complete. Be sure you input your name/time/LVL or mods!

Be sure to go to the WHAT DID YOU EAT? Page and input what you've been eating

 

The Benchmark WODs are announced

The first 3 benchmark WODs have been announced! You'll have until 11:59pm Saturday evening, 9/28 (that 2 weeks!) to make sure you upload your results from each WOD. In other words, all 3 WODs need to be completed between now and Sept 28. Every week hereafter, there will only be 1 wod that needs to get completed in the 7 day window. Each WOD will be in a separate post so everyone will be able to update it with their results.

For anyone doing it that needs further modifications than what the scaling has provided, please see me or Jax at the box to get your actual work out and to ensure it gets recorded properly. There are 3 different scaling versions of the WODs this year. You can pick any category, but the trick is that at the end of the challenge you do each WOD the same exact way you did it the first time, so you can see your progression.

Be sure -- if you haven't done so already -- that you capture your measurements, weight, & 'before' photos, too!

Challenge Introduction

WHAT IS IT?
The LuRong Living Paleo Challenge is a 9-week period that is to assist in kickstarting an endeavor to create a lifelong transformation and improve performance. A few folks from our box participated last year & enjoyed what they accomplished, BUT this year we thought we'd participate in parallel for free within our own box (it's $50 for individual registration at the LuRong Challenge website).

WHAT DO I HAVE TO DO?
During that timeframe you will participate in:

• baseline WODs 
• weekly challenge WODs
• record your food intake while adhering to a paleo[-ish] diet
• repeat the baseline WODs at the end to see how you've done 

 HOW IS PROGRESS MEASURED? 

• before & after photos
• before & after measurements
• and the difference between your baseline wods at the beginning and end of the challenge 

WHAT DO I GET OUT OF IT? 
Well, aside from the fact of feeling like part of the 'gang', AND doing it for the sheer pleasure of it, AND giving yourself a chance to indulge in a laid-back competitive atmosphere, it's a fun way to experience the paleo[-ish] side of things.

Many ppl don't realize how much food affects their gym performance and their daily lives until they eat properly for an extended period of time.And more than likely if you stick with it, you'll see improvement in your WODs, maybe set a PR or 2, lose some inches, and gain a better understanding of what to fuel your body with in the future! What do you have to lose?