Workout And Words For October 27th – The Home Stretch

29
Nov

Workout And Words For October 27th – The Home Stretch

After 6 weeks of workouts and “clean eating” we have made it to the home stretch of the 2014 Lurong Living Paleo Challenge!   Its now time to see how much we have improved through the final “benchmark” workouts along with our body measurements and weight.  There is a total of 600 points possible with the “Performance Improvements” which is more than half of the total points for the 8 weeks of tracking your diet (1,008).  Needless to say these next 2 weeks are going to be what makes or breaks us!

Also, for those who might not have had a spot free diet throughout the 8 weeks there is a chance at gaining “bonus points” by recording your goals, recipes and more.  Here is a quick look at the points break down.

Bonus Point Title Why Points Possible
Benchmark Workout Completion 5 points for completing each benchmark workout 30
Performance Workout Completion 15 point for each workout completed 60
Goals 5 points each for your first 6 tracked goals 30
Recipe Explorer 4 points for up to 5 recipes submitted 20
Written Experience Submitting a written experience 10
Video Experience Recording and submitting a video of your experience 20
Total Bonus Points Possible 170

 

As you can see there is still a lot of points out there for us to grab for these final two weeks!   We will be completing two of the benchmark workouts this week on Monday and Wednesday while next Monday we will be completing the third and final workout.  You must complete and record all three of the benchmark workouts by November 10th, which means that you will have plenty of time to get these workouts done!

Lastly, starting today you can record your body measurements and weight.  Your measurements and weights must be done by either Sabrina or Joel in which you will have until November 7th to get them done.  The measurements and weight must also be recorded no later than November 10th.

We are close to the finish line and we couldn’t be more excited to fight for a top finish and most importantly finish the challenge!  If you have any questions or concerns about the challenge you can contact [email protected]

 

 

GROUP CLASS WORKOUT

 

Warm Up:

2 min row

2 Rounds: 15 PVC Pass throughs, 5 burpee broad jumps, 15 air squats

 

Strength:

Find 1RM Front Squat (14 Minutes)

 

Metcon:

Lurong WOD Repeat

Capacity Test

4 Min Row

1 min Rest

3 Min Pullups

1 Min Rest

2 Min Back Squats

1 Min Rest

1 Min S2OH

 

Mobility:

Pre – Hip Capsule Mobilization (pg. 315)

Post – Adductor Smash (pg. 340)

 

 

COMPETITORS CLASS WORKOUT

 

Warm Up:

2 min row

2 Rounds: 15 PVC Pass throughs, 5 burpee broad jumps, 15 air squats

 

Strength:

12 Singles of: 1 Power Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk

 

Metcon: 

“DT”

5 Rounds of:

12 Deadlifts @ 155/105

9 Hang Cleans

6 Push Jerks

 

Mobility:

Super Friend Lat Smash

 

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