Lurong Living Paleo Challenge: WODs 1 & 2
|September 21, 2013||Posted by Sarah under CrossFit, Fitness, Paleo Challenge|
As part of the Lurong Living Paleo Challenge, all competitors must complete 10 WODs (workouts of the day). During Phase I of the challenge (Weeks 1 & 2), three of those WODs must be completed. These will be used as a benchmark and will then be repeated in Phase III to determine body composition improvement. Each WOD has 3 levels of difficulty and athletes can choose which level they want to do based on their current skill level.
I’ve tackled WODs 1 & 2 already and here’s how they went…
WOD 2 – The Lurong Living Original Remix (Level II)
Time Limit: 12 minutes
- 100 Kettlebell Swings, 25#
- 100 Burpees
Athletes are allowed to partition the reps any which way they like.
I decided to start with off with WOD 2 on Friday because it is clearly the worst out of the bunch and I just wanted to get it over with. I dread burpees (they always give me bruised knees!) and knew there was no way I was going to get through all 100, but I gave it my all. My game plan going in was to break up the reps 10 x 10, but after talking with Coach Ryan prior to the workout he suggested 20 reps. Hmmm… I knew I couldn’t hold that up for the whole WOD, but I figured if I could bang out 20 burpees right off the bat that would give me a good start.
Not the best idea. I was fine after 10 burpees, but by 15 I was feeling it. I stopped the first round at 18 and moved onto some swings. Well that 25# kettlebell now felt insanely heavy! I did 15 reps and moved back to the burpees…12 more to bring me to 30, then 15 more swings. I was already shot at this point and probably more than halfway through the time cap. From then on I switched to 5 burpees and 10 swings for the rest of the time and ended up finishing with 50 burpees and 80 swings complete. Not what I was hoping for. This WOD was the suck! I think if I stuck with the 10 x 10 method or even 5 x 5 I would’ve been much better off, but I’m not redoing this one…no way!
WOD 1 – The Triplet Teaser (Level II)
Time Limit: 18 minutes
- Wall Balls, 14#
- Dead Lifts, 65#
- Box Jumps, 16″
Step up or down is allowed for the box jumps.
I had been going back and forth on whether to do Level II or III for this WOD. The difference between the 2 is a 10# increase in the dead lift and a 4″ increase in the box jump, the wall ball weight is the same. I know the dead lift weight wouldn’t be a problem since I can lift well over 200#, but it was the box jumps that were holding me up. Box jumps are my GOAT (a movement you just plain suck at). I can barely jump on a 16″ box and 20″ is just out of the question. Thankfully we were able to step up on the box for this WOD, so I tried them out beforehand. 16″ was fine to step on but 20″ seemed very difficult. Add in the wall balls and dead lifts and I knew my legs would be shot. So I went with Level II.
Those initial 21 wall balls were a doozy. If you’re not familiar with a wall ball, basically you drop down into a squat and throw a weighted ball into the air, catch, repeat. They look like this:
These always make me a bit dizzy from the up and down movement while looking up, so when I turned to do my first set of dead lifts I was a little disoriented for a second. The dead lifts were fast as expected and the box step ups weren’t too bad as I alternated the leading leg every 5 reps. I moved through the entire workout pretty steadily and by the time I finished the 12 rep set, I knew I was in the clear and just flew through the rest. I finished the entire WOD in 13:53 and was really happy with that. But when I finished, I was kind of wishing I had done Level III. It probably would’ve taken me 15-16 minutes to finish, but I could’ve done it. I really need to start pushing myself harder!
All that’s left for this week is WOD 3 which is a combination of hang power cleans and sprints…should be interesting.
What is your GOAT?