9.22.14 "Lurong Chalenge 14.3"

September 21, 2014


“Chicken Tortilla Soup”
Prep time
30 mins
Cook time
30 mins
Total time
1 hour

Serves: 6-8
For your chicken
3-4 large boneless, skinless chicken thighs (about 2.5lbs worth)
1 tablespoon cumin
2 teaspoons cayenne pepper
2 teaspoons garlic powder
salt and pepper, to taste
1 tablespoon olive oil
For your soup
2 tablespoons olive oil
2 garlic cloves, minced
1 yellow onion, diced
1 red bell pepper, diced
1 poblano pepper, diced
1 jalapeño, finely diced
1 (4oz) can diced green chiles
1 (14oz) can fire roasted tomatoes
2 teaspoons cumin
1 teaspoon chili powder
1 teaspoon garlic powder
salt and pepper, to taste
32 oz fluid chicken stock (I used low sodium, no sugar added)
juice of 2 limes
chopped cilantro, to garnish
crushed plantain chips, to garnish
sliced avocado, to garnish
Preheat oven to 375 degrees.
Place chicken on a parchment lined baking sheet. Pour on some olive oil and then sprinkle with cumin, cayenne pepper, garlic powder, and salt and pepper.
Bake for 20-30 minutes (depending on the thickness of the chicken breasts). Once your chicken is done baking, use two fork to shred the chicken.
While your chicken is baking, get your soup ready. Heat 2 tablespoons of olive oil in a large pot over medium-high heat then add your minced garlic.
Add onions, red bell pepper, jalapeño pepper, and poblano pepper. Mix around to help coat.
Once your onions begin to become translucent, pour in your green chiles and diced fire roasted tomatoes, along with the rest of your spices. Mix together.
Then add your shredded chicken and chicken stock to the pot.
Simmer on low heat for 30 minutes.
When your soup has simmered, add in your lime juice and a bit more salt and pepper.
Add your soup to a bowl along with avocado, cilantro, and plantain chips.
Stay warm. Being cold is stupid.


CONGRATS TO PAGE LOCKHART!!! She placed 2nd in her age group at the Northeast Masters Event Sunday!!!


“Lurong Challenge 14.3”
11 Minute AMRAP:
Ascending Ladder (3, 6, 9, 12, 15, 18….. of the following movements:
Wall Balls
Box Jumps

Movement Details – Men
Level III (3)
Wall Balls- 20 lbs with a 10 foot target
Box Jumps- 24 inches
Deadlifts- 115 lbs

Level II (2)
Wall Balls- 14 lbs with a 10 foot target
Box Jumps- 20 inches
Deadlifts- 105 lbs

Level I (1)
Med Ball Cleans- 14 lbs
Box Jumps- 16 inches
Deadlifts- 95 lbs

Movement Details – Women
Level III (3)
Wall Balls- 14 lbs with a 9 foot target
Box Jumps- 20 inches
Deadlifts- 75 lbs

Level II (2)
Wall Balls- 10 lbs with a 9 foot target
Box Jumps- 16 inches
Deadlifts- 65 lbs

Level I (1)
Med Ball Cleans- 10 lbs
Box Jumps- 12 inches
Deadlifts- 55 lbs

Movement Standards
Wall Balls
In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below the top of the knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a no rep. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted. The men’s target is at 10 feet and the women’s is 9 feet.

Box Jumps
The movement starts with the athlete standing upright. The hips and knees must open fully while in control on top of the box. Step ups and/or step downs are permitted for all levels. When jumping up the athlete must take off and land on the box with both feet. Use boxes, bumper plates, or other stable materials to achieve correct box height.

This is a traditional Deadlift with the hands outside the knees. Sumo-Deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. The Athlete may drop the barbell from the top of the lift, but the bar must be a rest before starting the next rep. Bouncing of the barbell will not be permitted.

Scoring and Details
The athlete’s total score is the sum of all reps completed within the 9 minutes time allowance.
The athlete may preload the barbell with the first set weight. Then that athlete is responsible to changing weights under their own power during the workout. It is recommended to set up the needed weight in a way that transitions are quick with the weights easily accessible.
The submission page for the workout will automatically calculate the athlete’s total number of reps based on how far he/she progressed through the workout.
Video Submissions are required in order to be eligible for performance prizes.
The submission page for the workout will automatically calculate your final time. you will simply need to enter in your completion time or how far you progressed before time ran out.
You many complete the 3 benchmark workouts at whatever skill level you want, but the benchmark performance prize will be awarded to the top man and woman in each division, skill level, and region based on the total number of reps completing in all 3 benchmark workouts. In order to be eligible the athlete must perform all 3 benchmark WODs at the same skill level.

(below is only extra credit if you need work in these areas)

4×20 Back Extensions


Choose ONE of the following sports:
Choose one Sport:
5 Rounds
750m Row
600m Run
60 Calories on AIrdyne
Rest 1:30 between Rounds


Muscle Snatch




A. 3 Rounds
750m Row
15 Back Extensions
Max UB Strict HSPU
rest as needed

B. Muscle Snatch

C. Todays WOD



About the Author
  1. Almen Reply

    18+1 L3

  2. Willhuntforfood Reply

    Team rac
    Strict press ladder
    4×20 back extensions
    Luorong 14.3
    Tim 18+42
    Paul 18+27
    Andy 15+40

  3. BrianC Reply

    263 (21+11) RX

  4. neon joe Reply

    235 reps level3

  5. CC Engine Reply

    Yeah Kathy & Tommy B’s Soup! Lol!

    197 – L2.

    Awesome great wod at cfb tonight! 🙂

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