Rabbi

Just 5 years in the making... w00t!

My photos disappeared somehow. Here they are...

A few years back!? How about never! I still can't believe it!

Haven't been here in the w00t room in ages, but today's WOD definitely merits a post... strung together 4 muscle ups on the rings in the first round of today's workout! Woohoo! https://goo.gl/photos/2BwiWtwdNow28EMs7

OK, I won't say it.;-) Here are all my secrets... 1) Consistency. I'm 100% Paleo 100% of the time. I don't miss training days. 2) I train hard and push hard — but I rarely go more than 80-90% because it isn't worth risking an injury. 3) I'm a nerd and I'm part of The Rebellion. I read stuff and do it. I break all the conventional wisdom. 4) I stopped the "diet and exercise" cycle. That's for too skinny girls with eating disorders. Instead, I fuel and train. 5) I'm an athlete. I'm not a guy who works out or tries to keep in shape. The change in mentality changes my focus in training. 6) I'm accountable. My friends and family would question me if I tried to eat something that's not part of my program. My training partners call me if I don't show up or don't try hard. They all help keep me motivated. 7) I have fun! Lifting heavy things is fun! Handstand practice is fun! Developing a "six-pack" — not because I'm starving myself but because I have a stronger core than ever in my life — is fun! Doing OHS a and FS because they are core exercises is fun! Muscle ups are really fun! 8) I enter competitions even though I know I'll be lucky to place above the bottom quartile — because competition makes me push harder, it's motivating, and it's part of being an athlete. 9) I spend lots of time doing things I'm bad at and less time doing things I'm good at. Attacking my weaknesses makes me grow and improve more than praising myself for previosuly developed skills and abilities. 10) I brag when I get a PR. OK, it isn't really bragging because a 135# snatch for a 180# man is nothing special. But it's my PR and so I get to brag about it. And that feels great!

Snatch PR today! 135#, a 10# PR, and >3/4 of my bodyweight.

Just double that a few more times and you'll have it!

Work hard! Blood, sweat, and tears produce results.

Well done!

I finally did my "outgoing test" today to finish this challenge. Got 35x DU unbroken! Not a PR, and I'm still inconsistent. :-( Scoring... Weekly Practice: 120/120 points Challenge Test: 70/100 points Total: 190/220 points = 86%, B OK, that's not bad. I'm used to being a straight A student, so I have to remind myself that a "B" is good even though it feels like a failure to me. Time to level up... I pick up 12 out of 15 points for this challenge... STRength 11 + 4 = 15 -- not only got my 5x95, even got 5x115! DEXterity 10 + 1 = 11 -- I improved my DU technique if not my max set; I can feel where the rope is now and have more control STAmina 4 + 1 = 5 -- still a weakness :-( CONstitution 11 + 2 = 13 -- persevered in both DU and OHS even though I felt like I was making no progress WISdom 10 + 3 = 13 -- met my life goals :-) CHArisma 9 + 1 = 10 -- those OHS are bad

Well, I finished the week with another perfect 20/20 for effort, so I've got 120/120 points on that front. I have to test out and level up though...

Updated... contributed another 15 pull-ups today. They were L-pull-ups, but it doesn't look like I get a bonus for those even though they're harder.

Yes, I saw this last week. Every single thing that guy is doing wrong is a problem I have too. Also watched Carl Paoli's progressions on DU. At the end of the day, I just have poor coordination and no rhythm — it's part of why I was never good at sports. :gloomy: On the other hand, I remind myself... When I first learned to jump rope 20 years ago, I couldn't even do single-unders... Practice!!!

Week 5, Thursday... struggled through 50 DU today. :-(

I can help! Yesterday's WOD included 45 pull-ups, and today's included 48 burpees and 20 pull-ups. Go Rangers! Oh, many thanks to ShadowLion who called this challenge to my attention!

Week 5, Wednesday... spent some time practicing DU with the new rope, and I definitely saw some improvement!

Week 5, Sunday... OHS: Got my first ever Sotts Press at 45, and did several of them, even got one doublet. I still need to get my torso more vertical in the bottom of the squat. DU: Practiced with my new Freedom Jump Rope: I see how over time this ought to help me improve -- unlike the speed rope I've been using, I can feel where the rope is, and that feedback should help me to better time my jumps. But for now... disaster. :-( Well, at least I get full practice points for week 5, 20/20 again, so 100/100 points earned to date. Looks like I'm going to get an A+ for effort on this quest but an F for actual results.

Week 5, Friday... wow, I haven't been posting, but I have been training. Haven't been doing much with OHS or DU though... but I've been working on HSPU which certainly contributes to OHS strength and MU which contributes to shoulder stability. Got a new rope based on a coaches suggestion and did some DU today, it wasn't pretty. Coach says this is a good rope to learn with, so I'm hoping...

So let's see... end of week 4: 20/20 points, total is 80/80 to date, A+. I decided to order a new rope because I'm convinced that mine is too short. We'll see if that will help me! Week 5, Monday... lots of OHS. No DU today.

No double unders or OHS today. BUT I DID MY FIRST MUSCLE-UP!!!!

I did it! I got my first muscle-up! W00t!!!!

We rowed 500 meters for time today on the Concept2 rowers. I got 1:30.5 which not only is a PR but was the best in the box!

Week 4, Happy Monday! OHS today; was sore from yesterday, but did some anyway: 5xPVC5x455x652x, 4x, 6x75And some DU practice; best string was 18x unbroken.

Week 3, Sunday: Ended the week with some strong OHS, got a 3RM PR @ 105. Points for week 3: 20/20, so 60/60 so far, A+. Also rowed 500m for time today, 1:32.9, PR. Almost one year ago on 7/12/2013 it was 1:33.9.

Week 3, Wednesday: WOD had a ladder that included DU; I went unbroken for 3-6-9-12-15. On the round of 18, I got 17 unbroken. Not bad!