Lurong Wrap-up

Over all, I ranked:
15 of 40 in women’s masters Northwest
155 of 628 women’s masters overall
For workouts (benchmarks phase 2) I ranked 13 of 40 and 152 of 628
For diet I ranked 9 of 40 and 93 of 628
Overall I ranked 1165 out of 7183 total participants who finished.
I took a first place in my region and division in two performance WODs: the max pull-ups in 6 attempts in 8 minutes (86), and the max double-unders in 5 minutes (303). And I lost two pounds, and I got my first muscle-ups. The latter was the big surprise!

“Christine” and other benchmarks

Today: Rings workout starting week 3, above the rings. Then after teaching my class I did today’s repeat of CrossFit Games Open 2011.1 which was AMRAP 10 minutes 55# power snatch and 30 double-unders. I got 4 rounds + 41 extra reps. In 2011 I got 5 rounds and some extra reps. Today I was by myself and in 2011 I had Stephanie counting for me and hollering at me. I still remember how intense that was!

After today’s WOD I did some stiff leg deadlifts, ending with 2 sets of 5 at 135.

On Sunday this week, we finished out the Lurong Paleo Challenge. I did “Christine” scaled the same way as at the start of the challenge and finished faster – 11:10 this time, 11:47 last time. After that I also did a rings workout, below the rings.

Deadlifts and rings workout

Yesterday I deadlifted up to 6 reps at 230 lbs. I feel good about making my goal of 260 this year. I had planned to do four reps at 230 because that’s what is indicated for 88 percent of the 1 rep max (ie, 260). Like last time, when I lifted 204 x 10 instead of 8, lifting two extra reps yesterday helps me feel confident about the next workout that will be heavier.

On heavy deadlifts, before I start the lift, I mentally cue myself to push the floor away with my feet. Thinking this explicitly, as if saying it aloud, really helps me start the bar off the floor. Yesterday I found myself continuing the “silent but verbal” self-talk, and it sounded like this: “Push the floor away AND KEEP PUSHING. Keep pushing. Keep pushing. You can do it!” The length of time it took to “say” all this in my head was how long it took to finish the lift and lock it out. On the way down I was thinking, “You’re not hurting yourself. You did it.”

My set of six was a broken set. I reset normally for rep 2 and 3 and missed rep 3 on its first try. I then took a few more seconds between reps (breaking the set a bit) to relieve any lightheadedness or chalk my hands. Next workout I may lift the same 230 for just the four intended reps, and try to do it without breaking the set.

I’m happy, though, with the determination I summoned to finish each of these lifts. I would feel my legs shaking and had to override the temptation to drop the bar. I had told myself before starting the workout: you have to make all these lifts. If you don’t, you won’t reach your goal. Do it. Then when I missed my first attempt at rep 3, I cursed a little bit, because it’s very rare I’ve ever missed a deadlift and then succeeded with the same weight on the next try. I just really had internalized that I had to do it, and I did.

Last night and today I’ve felt pleasantly spent and relaxed. A few heavy lifts don’t make you nearly as sore as a whole conditioning workout.

Afterward I did two sets of all the rings drills on my GMB list for that day. It was my fourth one of their rings workouts. These are challenging and feel really great.

Rings workouts, Lurong workouts

I repeated the scaled “Randy” and the scaled “Lurong Original” (burpees and kettlebell swings) this week. Today’s Lurong Original burpeefest: 12:23. Last time: 14:04.

Thursday’s “Randy”: 4:02. Last time: 5:51.

Also in the past week — not having been able to do any more muscle-ups after two on Oct. 28 — I’ve started working my way through the Rings 1 program from Gold Medal Bodies. I’ve done three workouts 48 hours apart. The format for each workout so far is either above the rings or below the rings, or what I’d call pushing or pulling. Doing 3 x 8 or 3 x 10 reps of each of several fundamental or assisted exercises is surprisingly hard. I think this will improve strength in end-ranges of motion and strength-endurance in my shoulders and torso in general. My goal is to be able to do (at least) a single muscle-up on demand. The less kip I need, the better, because that’s the part I haven’t normally been able to get right.

This coming week I’ll be doing the repeat of “Christine,” the same scaled version as in September, and I’ll be doing another heavy deadlift workout as I try to zero in on my goal of lifting 260. I’m confident I can do that by the end of the year if I stay focused on it and don’t drift off like I so often do.

Lurong performance WOD 5 and deadlift, etc

Lurong Paleo Challenge Performance WOD 5 of 5:

Women’s Rx- 25 Calorie Row, 100 Double Unders, 80 Kettle Bell Swings at 35 lbs, 100 Air Squats, 60 Push Ups, 100 Double Unders, 40 AbMat Situps, 100 Walking Lunges, 20 Burpees. AMRAP 25 minutes.

I got part way through the walking lunges for total reps of 561. I got a really slow start and was slow and winded on the first three things. I’d had a migraine for two days and was banged up from two days earlier’s MovNat workout. I did pick up speed by the time I got to the second round of jumprope. My score overall right now based on all three benchmark WODs plus all 5 performance WODs is 2nd in my region and division; 15th in my division overall out of more than 500 women.

Today I deadlifted up to 10 reps at 204 for a calculated 1 rep max of 274. I’m proud of this, it was hard and made me lightheaded between some of the lifts. I did 1 and stopped; 1 and stopped; 1 and stopped; 2 and stopped; 2 and stopped; 3 and was done. When I stopped it was only to get down and wait for the lightheadedness to go away. I’ve got to make a plan for when to try the 260 that I want to lift for one time as an all time PR. That will be double my usual body weight.

I also did a bunch of MovNat related stuff today including a “transitions” routine I’m trying to figure out and smooth out. I have a video I should put here.

I couldn’t do a muscle-up today  but I made a bunch of tries. I also worked on skin the cats and lots of rolls and run-and-roll.