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Wednesday, September 18th: "Lurong Paleo Challenge WOD #1"

jilljonesJill B. and Jones M.

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up A: 100 double-unders

2. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips.

3. Technique review: jumping and landing mechanics.

4. "Lurong Paleo Challenge WOD #1" 21-18-15-12-9-6-3 reps for time of: Wall Balls Deadlifts Box Jumps

Competitors: 20/14lbs medicine ball, 115/75lbs deadlifts, 24/20" box jumps CrossFitters: 20/14lbs medicine ball, 105/65lbs deadlifts, 20/16" box jumps Novices: 10/6lbs medicine ball, 85/55lbs deadlifts, 16/12" box jumps

Competitor and CrossFitter difficulty are the equivalent of Lurong's specified Level 1 and Level 2. Novice level is their level 3; however, novices should scale as appropriate.

Scoring: Any 1 REP not completed within the 18-minute time cap will be added on as 1 additional second. A completed workout is 252 reps total. For example, if an thlete completed 240 reps in 18 minutes (leaving 12 uncompleted), his score would be 18:12.

Have fun!

NO 7:20 CLASS IN HADLEY ON WEDNESDAY. Dr. Laura Christoph will be giving a lecture on the Paleo diet. All PVCF members are welcome!

Sean's Quick and Dirty Guide to Doing the Lurong Paleo Challenge

BEFORE BEGINNINGRead the rules. Print out the dietary guidelines and post them in your kitchen. Get rid of all the non-Paleo food in your house. Go grocery shopping. Get ready to rock!

PHASE I: Get your measurements taken). Ryan and Liz have been taking care of this in Hadley; by the end of the week we'll be doing measurements in Northampton, too.(You do NOT have to weigh yourself. Your Lurong profile does not include your weight.) After you login to the Lurong Challenge site, you'll see a window labeled "Open Items". That's where you enter your WOD results, measurements, and goals. Data must be entered by 9/29; it's definitely helpful to enter your clean/cheat records day-by-day.

Eat clean. Write down everything, BUT EVERYTHING, you eat and drink. Keeping a food journal is very helpful! Record your daily record (enter your results in your profile by 9/29). Remember, you get Challenge points for every clean meal. Remember, your instructors are NOT the Paleo Police! Nor are we Paleo lawyers or Paleo dispute mediators. If there's a question about whether a food is's not :)

Do the WODs. Lurong workouts will be the daily PVCF WOD after they're announced. If you have to miss that day, you can make the WOD up later, but must get an L1 trainer (not necessarily a PVCF red shirt) to count your reps. Results must be entered by 9/29.

And that's it. Get to work!

Tuesday, September 17th: Shoulder-to-overhead and "Skyler"

eileenEileen M.

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Competitors, do three rounds of Warm-up F: deadlift x 3, power clean x 3, front squat x 3, press x 3, push press x 3, push jerk x 3.

CrossFitters and Novices: start by reviewing the press. Under the direction of the instructor, drill its three positions (set-up, passing, overhead support). By instructor permission only, trainees may advance to warming up for the push press and push jerk.

2. Shoulder-to-overhead 5x3. Work up to a challenging triple, and then repeat for a total of five work sets.

Competitors: Push jerks. CrossFitters and Novices: press, push press, or push jerk as per instructor direction.

3. "Skyler"

All levels: AMRAP in 12 minutes of 200m sprint relay.

Teams of two. Teams must make physical contact (high five) to hand off. Every laps counts as a point.

Have fun!

ALSO! Dr. Laura Christoph will be giving a lecture on the Paleo diet on Wednesday, September 18th at 7:30pm in our Hadley location. No 7:20 class in Hadley. See you then

Protein Basics

This is a very good primer on the basics of protein intake for CrossFitting athletes:

A general rule of thumb regarding protein consumption is to eat 1 gram per lb. of bodyweight you carry. For people with bigger frames lean body mass is also an option, so it’s slightly less than overall body weight. An individual in need of more repair, or someone looking for increased muscle mass may want to add extra protein.