Hi again Pride RXers and Pride RX Allies,
Before I begin, a word about the importance of our allies. In my experience (both in and out of the box), many of my great moments have been shared with those people in my life that are not LGBT. They have given me support beyond imagination.
I am, and continue to be, humbled and grateful for every ounce of support and encouragement from our allies. They believe and support the Pride RX philosophy by promoting tolerance and acceptance through their everyday actions.
:)
I've got some catching up to do...
SO- last Friday I (for the 1st time ever) achieved a bar muscle up and it was awesome. I have mentioned several times my need to improve upper body strength (particularly in pushing movements and anything involving grip). I have learned to use explosiveness from the hip on several skill movements (Oly lifts, handstand pushups, and now bar muscle ups) making what seemed impossible, possible. I'm just another step closer to achieving a (ring) muscle-up by the end of 2012.
:)
Here's a recap of what my week has looked like:
Monday 12.10.2012
WOD: Filthy Fifty
For those of you who are new to CrossFit, Filthy Fifty is a chipper style
benchmark WOD which combines the following ten (10) different movements for
time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunges, (1,2,3)
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
38:48 RX
It's these type of WODs that give me trouble. The weights are light and it's about endurance and pacing throughout the WOD that adds up to a great score. A good scroe is sub 30 minutes. I still have work to do.
Tuesday 12.11.2012
SWOD: 2 rep max Thruster- 205 LBS (PR)
My former 1 rep max was 185, so this was quite encouraging. I made an
attempt at 210 lbs and failed to stabilize on the way up losing control of the
bar as it fell behind me. I'll get it soon.
WOD:
3 rounds of 3 minutes with 1 minute rest in between rounds
(Total of 9 minutes of work, 2
minutes of rest)
Like Fight Gone Bad..1 minute at each station and immediately move to the next
one as the clock runs.
1 min MAX reps at each station of:
-C2B Pullups
-Thruster (95, 65)
-Calorie Row
…continuous running clock, continuous count of reps
115 reps (45, 38, 28)
As evidenced by the reps per round and the significant decrease in achievement, it's clear that my stamina/endurance/intensity/motor/engine/gas/call-it-what-you-may needs help.
SKILL WORK
Snatch 70% (135) 3x1
Snatch pull 90% (160) 3x3
Clean and Jerk 70% (180) 3x1
Oly lifts are fun and working on getting the technique down pat is the focus. I feel like I can speed up the transition from the initial pull on the clean into my squat (especially as I add more weight to the bar) for increased efficiency.
Today is a rest day.
Today we also celebrate two lovely special men's birthdays!
Happy Birthday to Orlando B. Looking forward to all the festivities this
evening.
A special Happy Birthday wish goes to my dear friend and roommate Carlo C. I love you.
:)
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