If you’re wondering about the subject line, don’t worry — I’ll explain it in a while.
First, let’s get a couple of things out of the way.
- Today begins the Summertime Lurong Challenge. It’s a combination nutrition and workout competition that they do every year. This year they have both a Paleo and a Macro option for nutrition tracking, so we’re doing it again. I tried Macros a while back and I think it can be effective, but it requires a lot of preparation, which is something we kind of fall down on…
- Today is my birthday, so I’m a bit more lenient than I should be on some of the tracking. That said, so far I have to admit I’ve kept to the program pretty well. The only slight slip was going with a gluten-free brownie with my tasty, tasty lunch at Progressive Paleo. But I’ll still count myself as on track. 🙂
Evie took the day off to spend it with me, which was awesome. And we started the day by heading into CrossFit Continuum for the first workout of the Lurong Challenge.
Coach Jimmy had Ev & I, Sarah, Joe, Jenny, Carrie, and Nic to contend with. We started with a bit of mobility as everybody arrived, then had an episode of “Jimmy’s Torture time”…
- 3 rounds
- 1 minute jump rope (single or double)
- 10 PVC pass-thrus
- 10 PVC overhead squats
When that was done, we did some work on overhead squats with a PVC pipe before shifting to an unloaded barbell. And that was over, we grabbed a foam roller and the torture really began… Lay on the floor, put the barbell over your head and the foam roller under your shoulder/upper back… Then let the torture begin.
Honestly though I’ve done that particular stretch before I’ve never felt it like I did today. Definitely shifted some muscles in different directions than normal.
And we also did some runner’s lunges with some pushing and pulling of knees. That was a challenge as well. I think I was already sweating pretty good when we got through the warm-up.
Once all that was done, we started warming up our power snatches and overhead squats with weight and then it was off to the races.
- 12 minute double AMRAP
- 95/65# barbell
- 5 minute AMRAP of
- 10 power snatches
- 10 box jumps @ 24″
- 2 minute rest
- 5 minute AMRAP of
- 10 Overhead squats
- 10 box jumps @ 24″
So a couple of things off the bat.
- Overhead squats are not my favorite. Though I’ve improved a ton with them over the last four years, it’s still uncomfortable in a workout. (Yeah, I know – I’m supposed to get comfortable with being uncomfortable. Still working on that.)
- I forgot my knee sleeves. Didn’t think about taping my knees. And my knees didn’t like step-ups. But I did 20″ step-ups anyway.
It was a good push. Breathing was a challenge, but we pushed through the first chunk ok. The second chunk wasn’t as good however. I struggled with the overhead squats and my knees were starting to complain about the step-ups.
So how’d we do?
- I got into the 3rd round of step-ups (53 reps)
- I got into a 3rd round of overhead squats (43 reps)
- Total: 96 reps
Ev did better than I did with 55# on the barbell and 20″ step-ups:
- 3 rounds + 2 reps (power snatches) (62 reps)
- 3 rounds + 2 reps (overhead squats) (62 reps)
- Total: 124 reps
She did awesome. I did ok. Been a while since we’ve done overhead squats. And I honestly think that sometimes the warm-ups do a great job of wearing me out before I actually get to the workout itself.
That said, I have a couple of fun things:
- Jimmy really likes the idea of “elbow pits” — I think he said that particular phrase so much that Jenny even looked at me at one point and said that “Elbow Pits” had to make its way into my write-up. Here it is. 🙂 We had to focus on turning our Elbow Pits out quite a bit, that’s all I’m saying. 🙂
- And one thing that may have finally stuck is how we’ve been dropping the bar from overhead during workouts where we’re doing multiple reps in a set. Instead of lowering both arms slowly, stressing the joints and muscles as you take the loaded barbell back down the bar path — roll the wrists forward and just let gravity get it. That saved me quite a bit of wear and tear today even though I was slow as molasses.
So thanks Jimmy! Between torture time, elbow pits, and learning how to drop the bar more effectively, I think I learned something even if I didn’t do all that hot during the workout itself. 🙂
Great work everybody else! Y’all killed it!