Saturday, November 9, 2013

Lurong Living Paleo Challenge - Workout Results

Well, our 8 week Lurong Living Paleo Challenge is coming to an end tomorrow!  I haven't posted much throughout the challenge, but I know everybody wants to hear those results.

Workout Results

I typically made it to CrossFit twice per week during the challenge which is similar to how often I was going before.  I took two weeks off in the middle of the challenge to let my shoulder heal, and oh yeah, I had poison ivy on my face too!

Workout 1:
Wallballs, Deadlifts, Box Jumps/Step Ups
21 of each, then 18, 15, 12, 9, 6, 3
Level III - 14 lbs medicine ball, 75 lbs deadlift, 20 inch box
9/16/13 - 17:08
11/4/13 - 13:23 (that's 3 minutes and 42 seconds off my time, say what?!)

This was the workout that made me hurl.  I really wasn't looking forward to it and my only goal was to beat my original time... and not throw up.  Did I mention that I did this workout at 7 am on a Monday?  I had cheerleading at night and I knew I needed to get this one out of the way, so I sucked it up and started my week with an intense workout.  I felt strong during this one!  I lost my rhythm and struggled on some wallballs midway, but otherwise I kept huffing and puffing along.  I was completely shocked when I finished almost 4 minutes before my previous time (and without feeling sick at all).  I was wiped, but I was so pumped!

Workout 2:
10 hang power cleans, 20 meter sprint
8 hang power cleans, 40 meter sprint
6 hang power cleans, 60 meter sprint
4 hang power cleans, 80 meter sprint
2 hang power cleans, 100 meter sprint
Level II - 65 lbs cleans
9/18/13 - 4:18
11/2/13 - 4:06

My shoulder was hurting before this workout, so again, my only goal was to beat my time.  This workout was the easiest of the three since it was so short.  With a 5 minute cap, this workout was a sprint and a 12 second improvement was enough to make me happy!

Workout 3:
Lurong (Benchmark)
100 Burpees, 100 KB Swings
Level II - 26 lbs kettlebell
9/20/13 - 12:17 (12 minute time cap, didn't finish 17 reps)
11/8/13 - 11:42 (FINISHED!)

Dave had been sick with a cold all week and despite my best efforts, I started showing symptoms on Friday morning.  I also had pain in my shoulder throughout the week that I was trying to heal with some hot tub sessions.  I was seriously debating not participating in this workout.  I didn't want to further injure my shoulder and my sore throat was the icing on the cake.  I sat in the hot tub after work and decided I was at least going to try to do the workout.  I kept my skill lifting light, since I wanted my shoulder to feel fresh.  I was worried the kettlebell swinging motion was going to give me the pinching feeling in my shoulder, but when I warmed up it felt ok!  I went all out.  I felt no pain in my shoulder!  I noticed I was more than halfway at the 6 minute mark and I decided I HAD to finish.  I just kept thinking only a few more minutes, just push through!  The burpees were actually easier than the kettlebell swings (maybe because I haven't done much with my arms lately).  I was so excited to finish!

I loved that we could see our progress by retesting these workouts.  I didn't really think I had gotten much stronger but improving all 3 WODs definitely says something!  I still can't believe how much better I felt during the wallball/deadlift/step up workout.  I'm really hoping my shoulder pain will subside for good in the near future so I can work on getting my pull up!  I'm planning on really resting it for a few weeks.  I took two weeks off before, but I filled in for a missing girl at cheer practice right after that, overly confident that my shoulder was fully healed.  I should've given it more time.  I'm definitely still loving CrossFit and don't plan on stopping any time soon.

Stay tuned for some before and after pictures!

How do you track your fitness improvements?

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