Workout and Words For August 19th – Lurong Paleo Challenge


“Everything is easier said than done. Wanting something is easy. Saying something is easy. The challenge and the reward are in the doing”

Sometimes things are easier said than done.  In the case of eating healthy it might be the easiest said than done of them all!  We are constantly tempted everyday by foods we know are not good for us but know how good they taste!
As much as we would like to think that we eat well balanced meals, the truth to the matter is that things such as stress, work and school hinder us from truly “eating clean”.  We find excuses one way or another on why its okay to have a meal lacking in micro-nutrients.  Maybe its because “you just don’t have time”, or how about “Its been a stressful day, i deserve a good meal”, and my personal go too “I just did Welded, I am good to go!”.
Whatever the case may be, we can all admit that eating clean and healthy can be difficult and sometimes extra motivation is needed.  This is where the Lurong Living Paleo Challenge comes in quite handy!
The Lurong Living Paleo Challenge is a 8 week online diet and fitness competition for individuals and gyms across the nation. Participants earn points for their diet (Clean/Cheat) 6 time periods per day, and performance in workouts, but they also rack up points for how much improvement in performance and body composition they see.
This challenge not only helps you stay on track with your diet, but it also helps to build our community by having members constantly supporting each other through the 8 week long process. The results from years past have shown that through accountability and teamwork results will follow!  On average, people who participated in the 8 week challenge lost 5.5 inches!
We invite everyone to join us by signing up at  The challenge begins September 15th, so don’t delay sign up today!
For more information about this event you can contact [email protected]



Warm Up:

2 Rounds 4 Stretching Lunges, 12 goblet squats, 12 v-ups, 12 walking lunges



6×4 Back Squat @75% (Every 2 Minutes)




18 Min Time Cap

5 Rounds for Time

5 Push Press @115/75

12 Burpees to Rig

20 Ab Mat Sit Ups



4 Rounds for Time

10 DB Push Press

12 Burpees

20 Ab Mat Sit Ups



Pre – Olympic Wall Squat (pg. 343)

Post – Banded Bully (pg. 268)