9.17.12 Lurong WOD 1 "Randy"

September 16, 2012

Announcing The LuRong Living Paleo Challenge Benchmark WODs. During the first 2 weeks of the LuRong Paleo Challenge you will be completing the following 3 Benchmark WODs. You will also be taking Body Measurements, Uploading Before Photos, Beginning your Paleo Diet, and Making Goals.

At CFB we will start taking measurements and pictures TODAY and try to have these done by Wednesday the Latest. You are going to drop a lot of weight the first week so get your measurements done now.

As for the benchmark WODs we will be doing these on Monday Wednesday and Friday this week. You will have the ability to make these up anytime in the next two weeks but you must have a COACH verify your score.

This is going to be Amazing and I can’t wait to see what we can all accomplish!!!

“United we stand divided we fall”
Whether you are participating in the challenge or not the more support and encouragement we give each other the more successful this challenge will be!!!

WOD 1 “Randy”
For Time:
75 Power Snatches

Men’s Rx- 75lbs
Men’s Scaled- 45lbs
Women’s Rx- 55lbs
Women’s Scaled- 30lbs

Movement Standards:
Randy begins from the standing position with a loaded barbell. You must either Power Snatch or Split Snatch each rep.
In the Power Snatch, the barbell travels directly from the ground to overhead in one fluid motion without stopping at the shoulders. However, “Press outs” will be allowed. Each athlete must show control of the barbell overhead by standing all the way up before resetting one’s feet, in order for the movement to be considered a complete rep.

WOD 2 “Christine”
3 Rounds
500m Row
12 Deadlifts
21 Box Jumps

Men’s Rx- 500 meter Row, 12 Bodyweight Deadlifts, 21 Box Jumps at 24”
Men’s Scaled- 500 meter Row, 12 Deadlifts at 1/2 body weight, 21 Box Jumps at 16”
Women’s Rx- 500 meter Row, 12 Bodyweight Deadlifts, 21 Box Jumps at 20”
Women’s Scaled- 500 meter Row, 12 Deadlifts at 1/2 body weight, 21 Box Jumps at 12”

Movement Standards:
“Christine” starts from the standing position and off the rower. The athlete must step onto the rower quickly and start pulling for 500 Meters.
Both of the athlete’s damper setting and foot settings/straps can be set prior to starting the workout.
From there, the athlete will move onto their loaded barbell for 12 Deadlifts.
For the Deadlift, each athlete must clearly demonstrate full hip extension by coming to a full standing position on each rep. This includes the athlete’s knees and hips coming to a lock out and straight arms at the top of each rep. Bouncing the barbell will not be allowed.
Next, the athlete will transition to 21 Box Jumps.
For the Box Jumps, the athlete must jump onto the box with two feet and come to a standing position with knees and hips locked out on top of the box. NOTE: Step ups are allowed for the Scaled version but not at the RX level.
This will continue for three total rounds.

WOD 3 “Lurong Living Original”
5 Rounds
20 Burpees
20 KB Swings

Men’s Rx – 20 Burpees and 20 KB Swings at 53 lbs
Men’s Scaled – 20 Burpees and 20 KB Swings at 35 lbs
Women’s Rx – 20 Burpees and 20 KB Swings at 35 lbs
Women’s Scaled – 20 Burpees and 20 KB Swings at 25 lbs
Movement Standards:
This workout starts with the athlete in a full upright standing position and begins with Burpees.
For the Burpees, at the bottom each athlete’s hips and chest must make contact with the ground. At the top, the athlete’s hands must touch above or behind their head and both feet must leave the ground simultaneously. All Burpees must be completely vertical and show full hip extension in order for it to be considered a rep.
From there, the athlete will move onto their Kettle Bell Swings.
For the Kettle Bell Swings, the athlete’s arms must be fully extended and ears must be seen from their side profile. If an athlete cannot achieve full extension due to the lack off flexibility, then he or she must show their judge their range of motion before the workout begins. The Kettle Bell does not have to be vertical.
This will continue for 5 total rounds.

Your Benchmark score will be the total time it takes to complete all three of these workouts. You will have the option to complete all 3 workouts as Prescribed (Rx) or scaled. You must do all 3 workouts at the same level(Rx or scaled), which will be repeated again at the end of the challenge. Remember, your performance in these Benchmark WOD’s rewards you with performance points, so get ready to shine.

You must enter all three Benchmark WOD scores at one time. You can enter your times in your journal so you won’t forget them until you submit them all.

During this 2 week time period you have some additional assignments to complete. As you will see on your dashboard, you need to have your body measurements taken, along with before photos (front and side views). You will also be able to make personal goals to track during the challenge which will be rewarded with points just for making the effort.

Remember top performers during this Benchmark Phase will take home a brand new pair of Reebok Nano 2.0 shoes. Work hard and good luck!

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  1. CC Engine Reply

    Best of luck everybody with the challenge, and go for the gold!!! 😉

  2. Jeff Caylor Reply

    8:49 Rx – form actually got better towards the end….

  3. Maaike Reply

    foods are cooked..espresso was black!!! i’m ready!

  4. Andrea Reply

    Good luck everyone!

    I will be following along from home. I can’t make it today but will do “Randy” tomorrow.

  5. currin Reply

    Randy- 5:39 Rx (I think…it’s on the board)

    Pumped for the challenge.. Good luck everyone!

  6. Page Lockhart Reply

    Incredible effort by morning crews today already
    Wishing u all go out there and crush it!!
    Out w the bad, in w the good Paleo cookin!
    Randy: 6:55 RX.

  7. Peter Cipolletti Reply

    Team RAC:

    WOD 1 “Randy”
    Pete: 4:56
    Brian: 5:07
    Tim: 5:22
    Paul: 7:21

    WOD 2 “Christine”
    Pete: 10:54 — 500m Run, 185lb Deadlifts, 24″ BJ
    Brian: 12:22 — 500m Run, 185lb Deadlifts, 12 burpees (knee inj.)
    Paul: 12:30 — 400m Run, 185lb Deadlifts, 24″ BJ
    Tim: 15:34 — 500m Run, 225lb Deadlifts, 24″ BJ

  8. Joe Kelleher Reply


    4:40 (rx)

  9. Brian Del. Reply


  10. Kristin Reply

    7:06 RX, room for improvement.

  11. Cat Reply

    3:36 Scaled

  12. Andrea :) Reply

    7:58 Rx

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