Lurong Paleo Challenge

(1) Randy = 75 Power Snatches for Time

• 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.

(2) Christine = 3 Rounds for Time

• 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.

(3)LuRong Living Original= 5 Rounds for Time

• 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 vertica.l
  • This will continue  for 5 total rounds.

Good luck to everyone!!

I will be in the box at 8:45am Monday, and 6pm-7:30pm to do photos and body measurements for everyone.  I will also be available Wednesday and Thursday 6pm-7:30pm to do photos and body measurements for everyone.  If you are unable to make it any of these days, please email me at crossfitboyntonbeach@gmail.com to reschedule. 

Welcome to our first Paleo Challenge!  For a full list of Rules & Regulations please click on the following link:

Paleo challenge001

The scoring should go as follows:

Each day you should try to eat 6 small meals, including snacks. Make it a point to eat a balanced meal every time you eat (Protein-Carbs-Fats). For every cheat that you have during the day, deduct the corresponding points and keep a running total until your day is done, then tally your points for the day in the appropriate box. You should not have a hard time keeping your tally accurate for the day because you are writing your meals in your FOOD JOURNAL. FOR EXAMPLE:
My Food Journal:
B) 2 eggs cooked in olive oil W/pepper, shrimp and spinach. 2 med strawberries & 9 almonds
S) 1 small apple, 2 tablespoons of natural almond butter
L) 6oz grilled chicken, plum tomato sliced, 1 cup steamed broccoli with kerry butter & garlic
S) Fruit cup of 3 strawberries, 2 oz blueberries, 10 walnuts, 12 grapes, 5 med shrimp cocktail
D) Baked mild fresh fish (or fresh/frozen, with no salt or preservatives added) seasoned with garlic, fresh basil and pepper. Serve over arugula and spinach salad, dress with olive oil & balsalmic drizzle, cherry tomatoes, crumbled walnuts, fresh black pepper, a few red grapes and blueberries, one strawberry diced.