1st Lurong WOD – CrossFit Oakdale

A major component of the Lurong Living Paleo Challenge is it provides competitive workouts and a leader board. If you are thinking about competitive CrossFit, ailment it’s a cool way to test your fitness and even prepare for the Open in the “off-season.” We will perform the first WOD of the challenge on Friday (and Saturday at 9am). We will perform WODs 2 and 3 – a burpee/KBS couplet and a hang clean/shuttle sprint couplet – next week.
WOD 1 is an 18 min capped WOD that attacks your legs and lungs – it is very similar to Open WOD 13.2.
Another cool aspect of this challenge is it provides scaling options for 3 ability levels. I’ve posted the advanced, sildenafil or level 3 version, but take a look at the other options.
A quick word – you may find your energy is slightly depleted in the coming days as you fully adjust to 100% Paleo. This is not always fun and I ran into it Wednesday night. It is normal, and your body will adjust to your new nutrition. In my experience, it takes 7-14 days to adjust.

My sweet tooth was curbed this morning with a fresh Cross Bar from Paleo Sweet Tooth. (Cross Bar is my FAVORITE) Almond butters are at the gym for sale and bars can be ordered and delivered to the gym. Let me know what you want! — My sweet tooth was curbed this morning with Chemex coffee(black of course) and a fresh Cross Bar from Paleo Sweet Tooth. (Cross Bar is my FAVORITE) Almond butters are at the gym for sale and bars can be ordered and delivered to the gym. Let me know what you want!

Workout of the Day
21-18-15-12-9-6-3
Wallball Shot 20/14
Deadlift 115/75
Box Jump 24/20