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Lurong Living Paleo Challenge: WODs 1 & 2

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

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

  • 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?

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2 Responses to Lurong Living Paleo Challenge: WODs 1 & 2

  1. Nice job!! Those wod’s do NOT sound fun!
    Jenn recently posted…Race Recap! Disneyland Half Marathon / Dumbo Double DareMy Profile

  2. My goat? Burpees. and Running. And I don’t do box jumps. My second month at crossfit I ate it HUGE and my legs literally took three months to heal. Won’t do them anymore.

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