WED SEPTEMBER 28, 2016 | HANG WITH ‘EM
Hang squat clean thrusters
Bar facing burpees
16-minute time cap
This is the third workout of the Lurong Championship Challenge, and I liked it!
For the first time in a very long time, I was sore this morning. My lats were tight! As I had warmed up with the early morning sessions that I coached, I spent time on the foam roller whilst the 9:30 athletes completed the programmed warm up.
The prescribed weight for Level 3 for male masters+ was 75#. Yay! I’ve mentioned numerous times how much I love burpees and how much I detest thrusters.
Laura S. was my judge. She learned a few lessons about judging. Ha!
My goal was to complete the workout in fewer than 10 total minutes. I knew I’d have to work at a very steady pace in order to do so. I also knew that I’d have to complete all rounds in unbroken reps.
For a change of pace, I worked out closest to the garage door. ‘Twas again a full house at the 9:3o session.
I was quite oblivious to everyone whilst working out, and to ensure that I remained so I began the workout with my back to my counterparts, i.e., I faced the garage door for the first round of thrusters. I did, however, face my counterparts for odd-numbered rounds of thrusters, as I didn’t want to waste time moving to the other side of the barbell to face the garage door.
I completed the round of 10 thrusters in unbroken reps and began 10 burpees. I was counting to myself as Laura was counting out loud. She did, however, count at the beginning of the rep, and this threw me off. I had to play out the burpees in my mind to determine that I was indeed on rep 9 and not 10. When I completed rep 10 I asked her to count a rep when finished, i.e., after I jumped over the bar and landed on both feet simultaneously.
I completed burpees by placing hands on floor and jumping feet to plank and then ensuring that thighs and nipples (yes, nipples) were on the floor. I’d then step up with one and then the next leg. Why? To save energy. Did it? Hell, yes! I wasn’t winded when I completed rounds of burpees.
I completed round of 9 as well as remaining rounds of thrusters and burpees in unbroken reps. The last rep of each round of thrusters was indeed the most challenging.
Time = 9:50
Slow and steady won the race. At no point during the workout did I feel so winded that I needed to rest more than a brief moment. I didn’t walk away from the bar, I didn’t pause to take a drink, and I didn’t pay attention to anyone else.
THU SEPTEMBER 29, 2016 | BRENTON
5 Rounds For Time:
100′ Bear Crawl
100′ Standing Broad Jump
Do 3 Burpees after 5 Broad Jumps
If you have a 20# vest or body armor, wear it.
To learn more about Brenton click here
I worked out at 6 am! Coach Evelyn led the session. Whilst I have completed this workout before (when the box first opened), I can’t find a record of my time. I do know, however, that I did not wear a weight vest. I wore a 20# weight vest today!
I had it in my mind that there were 10 and not just 5 rounds to the workout. I had been so busy getting Jaclyn and Stephen set up with weight vests that I didn’t pay close attention when Coach Evelyn reviewed the workout. My fault entirely.
The workout began and, as if often the case, folks went out fast. I yelled, “Coach Evelyn, take a picture of Jaclyn and Stephen beating me, as they won’t be in the lead for very long.” And that’s what happened.
I finished the 100′ (50′ up and back) bear crawl and began broad jumps. I completed 3 and 2 burpees and Jaclyn said, “It’s 5 broad jumps and 3 burpees.” I stopped, completed 2 more broad jumps, and then completed 3 burpees. As it was my own fault, I did not count previous 2 burpees. For whatever reason I had it in my mind that we were to complete 5 instead of 3 burpees, and I did just that 2 or 3 times. I didn’t, however, subtract those burpees on subsequent rounds.
I had decided by the 3rd round that I was going to complete 10 rounds. Psychologically that’s what I had prepared for anyhow. I worked steadily through round 5 but did call time at 13:30.
My shoes had come untied so I had to pause between the 8th and 9th rounds. Dammit. Stupid Nike shoe laces.
I took 60 “steps” each round of bear crawls each and every round. I jumped at a very consistent pace and distance, and always completed burpees at same location. I completed 18 broad jumps and 9 burpees each and every round.
I completed 10 rounds in a time of 27:50; it took me 50 more seconds to complete last 10 rounds, and that’s to be expected.
It took me less than 3 minutes to complete a round. My brain hurts, so I’m not even going to attempt to do the math. I just attempted. Did it take me 2:45 to complete a round? Did it? I need to know. I NEED TO KNOW!
Jaclyn pleaded with me to let her know if I was going to do “that jump rope workout” later in the day. I told her I’d post it on the interwebs.
RUN AND JUMP
Run 2 miles
Run whilst jumping rope; when you miss, run 50 steps (25/leg)
Jaclyn and Alex met me for the workout! Yay! We met at the White Oak Church entrance of the ATT at 11 am, began at the 16.75 mile marker, and ran North a mile, turned around and (you guessed it) ran South a mile.
My strategy was to run at an easy pace whilst jumping rope, and that’s what I did. I ran farther than 400m before breaking! Wow! Whilst I don’t have an exact number of times that I broke, I’d estimate that it was between 10 and 12 times. To disassociate I’d count in multiples of 10, e.g., 1, 2, 3, 4, 5, 6, 7, 8, 9, 220. There are many fallen leaves on the course, and a leaf or 2 would often get caught on the rope.
I attempted to turn around whilst jumping rope and, well, failed. I almost made it to the quarter mile marker but my sweaty right hand slipped off the handle. Dammit. I had jumped 440 steps without missing. I had quite a few long runs without missing, and the shortest number of steps was 21 at about 1.5 miles. That was by far the fewest number of jumps I took before missing, and it was significantly lower than all other jumps/runs.
The 3 or us were neck and neck most of the way. Keep in mind, however, that the longer you are able to run whilst jumping rope the slower your time is going to be, as running 50 steps doesn’t take very long but puts you closer to the finish.
I jumped rope/ran the first mile in just under 14 minutes and completed the 2-mile workout in exactly 28 minutes. That’s a pretty even split, particularly since the 2nd mile was mostly uphill.
What a fun workout!
Selfies are also fun to take.