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?
 

One Week Down, Seven to Go!

Well, day 9 of the challenge and I'm feeling great!  We were kind of all over the place with our meal plan (I bought some bone-in chicken because I couldn't pass up the deal, had to throw out a ton of beef due to freezer burn, etc.) but we made due and ate compliant all week.  I did do some cheating on Saturday with some cheese in a shared restaurant meal and a comfort food feast at a friend's house and I may or may not have had some mimosas since champagne is pretty much mandatory at all my bridal party events ;)  But I got back on track Sunday and did a ton of meal prep to start the week strong!

Eating Paleo was easy compared to the three grueling CrossFit workouts that kicked off the challenge!  Monday's workout was wall balls (throw a medicine ball up a wall, catch it and squat), deadlifts, and box jumps/step ups.  We did 21 of each, then 18, 15, 12, 9, 6, 3.  We had 18 minutes to complete the workout.  I did this workout at Level III, which is the highest level(!) so for women it was a 14 lbs medicine ball, a 75 lbs deadlift, and a 20 inch box.  Lurong (100 burpees & 100 kettlebell swings) used to be my most hated CrossFit workout...  but now this workout earned the title!  I am proud to say I finished in 17:08 (many people didn't finish) and then I promptly tossed my cookies, which is a first!  I completely lost my technique on the deadlifts as the workout went on and I paid for it!  My back was in a world of pain.  Thankfully a trip to the chiropractor combined with lots of foam rolling and stretching made it feel better, but I was hurting for an entire week.

Wednesday's workout was fine.

• 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

It had a 5 minute cut off, I finished in 4:18.  I did Level II, which had me cleaning 65 lbs.  It was a sprint, it left me winded, but nothing like Monday!

Friday was Lurong and I was dreading it.  Last time I completed the workout in 15:18, so I didn't expect to finish within the 12 minute cutoff time.  I was swinging a 26 lbs kettlebell (Level II).  I ended up completing 183 reps, so close!  I felt beat afterwards, but nothing like last time.  Yay for getting stronger!

We will do these three workouts again at the end of the challenge to see if we improved.  I am NOT looking forward to doing that first workout again!  I guess if I don't hurl afterwards, I'll know that I've improved.

This week kicked off with some snatching. 

I'd recommend turning your volume down for the video.

It was only my second time snatching and we were trying to max out.  I lifted 65 lbs, skipped 70 since I ran out of time, and went for 75 twice without success.  I was so close but I just couldn't get it up!  So frustrating.  The WOD was 7 rounds of 5 snatch, 10 sit ups, 200 meter run.  I snatched 45 lbs and it was pretty tough, but I focused on my form and finished in 19:15.  My shins are super bruised, but I guess that means I kept the bar close to my body, like I'm supposed to!

I did make a meal plan for the week... perhaps I'll get a chance to post it before the week is over.

What's the most intense workout you've ever done?

Vball & CrossFit & Coaching... Oh My!

Monday, 5/13/13

2 hours of volleyball - We play vball at Dave's church and it's pretty competitive!  I never played organized volleyball growing up, but I was friends with some vball players and played a ton of backyard volleyball over the years.  Playing at church I've learned a lot more technique and strategy.  My objective is no longer just to get it over the net, but instead set up an awesome spike for someone or read where someone is going to hit it and position myself defensively.  I've been working on my overhand serve for a while, but things have seemed to click recently!

Tuesday, 5/14/13

CrossFit (before work!)
Skill: Double Unders
WOD: Annie (Benchmark)
50-40-30-20-10
- Double Unders
- Sit-ups

I completed the workout in 15:11!  If you couldn't get doubles then three singles counted for one double.  I typically do three singles between each double, so I counted each double attempt as two.  Double unders are not my friend, I did a few consecutively but they got worse and worse as I got tired.  I was the second to last person to finish the workout, but I was glad I kept attempting the dubs.  Last time we did double unders Dave just couldn't get the timing right, but he got his first one and many more!

Wednesday, 5/15/13

CrossFit
WOD: Lurong (Benchmark)
Complete 5 Rounds of:
- 20 Burpees
- 20 KB Swings (36, 53) - I did 26 lbs
For Time!

I finished in 15:18 and OMG, this was absurd.  When I looked it up on the website I thought, oh that's not too bad, burpees kind of suck but it's just my body weight and I kind of like kettlebell swings.  WRONG.  This workout was so hard.  I realized how hard it was going to be when I was winded after the first round.  Dave said he thought he was going to throw up afterwards.  Burpees suck!  There were quite a few times when I got down to my belly during the burpees, and I just laid there trying to catch my breath, contemplating never getting back up.  My partner really pushed me through this one, he kept repeating "just keep moving" and somehow I did.

Thursday, 5/16/13

Coached cheerleading - Practice has been pretty low impact for me these days because we're gearing up for some performances, so I'm doing a lot more shouting (counts, cues, and corrections) than anything else.  I still manage to work up quite a sweat, but I'm not sure how much of a workout I'm really getting.

Unfortunately, this weekend was majorly lacking in fitness.  My time was spent socializing with friends and family, attending church, and sitting around at the airport.  I really want to get to CrossFit three times a week (at least!) but I'm finding it difficult.  I'm definitely busy, but more often than not it's not my schedule that's holding me back, it's my super sore muscles!  I am so sore after every CrossFit workout.  I know that using my muscles would help to loosen things up, but at the same time I know that rest is important and I don't want to do too much too soon and end up injured.  Combine super sore muscles with the temptations of sleeping in, going to happy hour, walking on the trail with my dog, taking my sweet time getting dinner on the table, etc... and well, a lot of the time CrossFit just doesn't win that battle.  I probably should be more diligent about stretching and foam rolling but I'm also hoping as I get stronger and more used to the different exercises, I will be less sore and going three or four times a week will turn into a habit.

Do you workout when you're sore?  How do you combat sore muscles?