WOD - TUESDAY, SEPTEMBER 9TH 2014

CROSSFIT KIP WILL BE PARTICIPATING IN THE 2014 LURONG PALEO CHALLENGE...IT BEGINS SEPTEMBER 15 AND RUNS FOR 8 WEEKS (ENDS NOVEMBER 9, 2014). CHECK OUT THE WEBSITE AND READ EVERYTHING THAT IS INVOLVED...THIS CHALLENGE IS INTENSE AND YOU NEED TO BE PREPARED, DON'T THINK YOU CAN START CHANGING YOUR DIET AND MINDSET MONDAY. START CLEANING OUT THE JUNK FOOD AND PREPARING MEALS FOR THE UPCOMING WEEK!

IN PREVIOUS YEARS WE HAVE HAD PEOPLE DROP OFF AND NOT FINISH THE CHALLENGE...THAT IS NOT AN OPTION THIS YEAR, YOU MUST FINISH THE ENTIRE 8 WEEKS! NO EXCUSES...WITHOUT CHALLENGE THERE IS NO CHANGE! ALL WORKOUTS WILL BE DONE AT KIP, DEPENDING ON NUMBER OF PARTICIPANTS WILL DETERMINE DAYS THAT WE DO THE WORKOUTS. 

The Lurong Living Paleo Challenge platform allows for athletes to compete as an individual and for their Affiliate Team. This is a diet and fitness competition that features a balanced scoring system, making it possible for anyone to win. Participants earn points for their diet (Clean/Cheat) 6 time periods per day, and performance in workouts, but they also rack up points for how much improvement in performance and body composition they see. In addition there are several other engaging features which help earn bonus points such as submitting new recipes and tracking personal goals. During the Challenge there are 3 benchmark WODS which are performed at the beginning an end of the Challenge and 4 separate performance WODS. Each WOD has 3 skill levels with standardized movements, making them accessible for everyone from competitive athletes to on-rampers. So yes, we are all doing this together. And to make things more exciting, building a team of at least 20 athletes qualifies the affiliate for a host of team prizes. Overall, there is more than $100,000 in prizes on the line.

MIKE ROCKIN AFTER THE GHOST!

PAT HURTIN!

WARM-UP
400M RUN
20 STRICT T2B
REVIEW AND DRILL PUSH PRESS AND THRUSTERS

STRENGTH
PUSH PRESS 4X5@90% OF 5RM

WOD
4 SETS
400M RUN
20 UB THRUSTERS (YOU CHOOSE WEIGHT EACH ROUND)

* SCORE = TOTAL POUNDAGE OF THRUSTER WEIGHT + TOTAL TIME TO COMPLETE WOD
* MAY INCREASE OR KEEP THE SAME  WEIGHT EACH ROUND BUT CANNOT DECREASE
* IF YOU DO NOT GET 20 REPS UB YOU GET 0 POUNDS FOR THAT ROUND.

RESULTS FROM 9/8/14