Author: Nick Palomo

My Week As Rx (Probably Scaled):January 15 – January 22

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Strength

Back Squat – Find your 1RM

After weeks of heavy back squats it was time to test my new 1RM. My goal for 2017 was to make it to 400 lb. and I was excited to see how far I have come. The last recorded 1RM was from February of last year. I worked up to a heavy single about 97% and then added up to 380 lb. This would be a 15 lb. increase over my last 1RM attempt.

I felt very confident since I was able to squat my old 1RM of 365 lb. for two reps earlier in the week. I walked the bar out and although it was very heavy, I felt it was achievable. I descended at a controlled pace and was able to complete the lift. Thankfully I was able to get through it smoothly and not stick on the ascent. You can watch the video below.

I attempted 385 lb. but I was not successful. I had a controlled decent but I stayed in the bottom position for a second too long and was not able to get back up. I dumped the bar and called it a day.

WOD

Partner WOD – Bear Complex, 20 Minute AMRAP

This workout was an alternating bear complex. The goal was to keep a steady pace and not rush the reps. I started at 95 lb. but my coach kept adding weight and I ended it up at 125 lb. At 95 lb. the reps were not too bad. I was able to keep moving at a smooth pace which is probably why my coach increased the weight. We finished with a combined total of 57 reps. This was a great workout because I was able to do it with my wife. We pushed each other and were able to keep a great pace. My wife and I are becoming better athletes together.

Lift Heavy and Level Up!

My Week As Rx (Probably Scaled): January 9 – January 15

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Strength

Back Squat – 4×2 at 90% (345 lb.)

I haven’t lifted this much weight since the last back squat cycle. It was a 4×2 but I was only able to complete two sets at 345 lb. The squats felt great, and I would have been able to finish if I had enough time. I feel very confident in my squat and hopefully I can set a new PR next week.

WOD

Fight Gone Bad – 3 Rounds, 1 Minute Per Station\

Wall Ball (20 lb.)
Sumo Deadlift High Pull (75 lb.)
Box Jump (20 in.)
Push Press (75 lb.)
Row (cals.)

Rest 1 min

It’s been over a year since doing this workout but I was determined to set a new PR. My plan for the workout was to at least complete 20 reps for each movement, it was a lofty goal. The first round started well but I wasn’t close to my 20 reps. I was able to at least get at least 15 reps on all the movements including the row. I finished the round with 81 reps total. The next two rounds were not easy. I was able to keep up with the 15 reps on each movement but failed to get more than 10 or 11 reps on the row. I was exhausted by the end of the workout but I was at least able to set a new PR. I set a new total at 225 reps which is an increase of 15 reps. It’s not a large number but hopefully I will be able set a new PR next time I attempt this workout.

Lift Heavy and Level Up!

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Back From the Holiday Break
 
The podcast is back from the holiday break. Rodel and I were extremely busy and our schedules didn’t line up. We didn’t play any table top games either for the same reason. In this episode we recap our holiday season. We discuss some pr’s and the increased intensity during CrossFit classes. We also talk about video games that we have been playing and are excited to play in the upcoming year.

If you have any questions, feel free to comment below or email them barbellsandboxcars@gmail.com. Check out the Barbells and Boxcars Facebook Page as well as the Limitless Fails Gaming Group Facebook Page. Also, Follow us on Twitch and watch us play some live table top games!

RSS Feed: http://feeds.feedburner.com/BarbellsAndBoxcars

Link: Episode 15

Drop the Controller and Get at It!

Miniature Mondays: The Testament of Menoth

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The Testament of Menoth

The first miniature on the painting table will be the Testament of Menoth. I have had this miniature for a while and decided to make it my first miniature of the new year. It came assembled and since it’s the “epic” version of High Reclaimer, I do not need to make a base. Hopefully I can get this done within a week. Check out the photos below.

Lift Heavy and Level Up!

 

My Week As Rx (Probably Scaled): Holiday Highlights

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Strength

Power Clean

I set a new power clean PR with at 105 kg lift and surpassed my clean PR of 102 kg. I felt that I could have went a bit heavier, maybe a kilo or two. I was surprised that it was a large jump from my previous power clean pr at 98 kg. I hope I can get to 125 kg before the year is over.

Power Snatch
 
I also set a new power snatch PR with a 78 kg lift. My heaviest snatch was at 75 kg and any increase in my snatch weight is great. My wrist and forearms have been hurting lately and I haven’t been working on my snatches since it becomes painful when the weight gets too heavy. I hope it clears up and I finally hit 91 kg.

WOD

CrossFit Games Open: 15.4
 

I was excited and a bit scared when I saw this workout on the board. I have been working on oly lifts and neglecting conditioning. With the open coming up in a few weeks, this workout would be a good gauge of my fitness. My previous PR was 51 reps but I was able to I finish this workout with 57 reps! It’s a small increase but hopefully I’ll do better next time.

Lift Heavy and Level Up!

Blog News: 2017 Resolutions

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2016 was a great year. I got married, hit some fitness goals and played a lot of games. I have a lot of room to improve and I want to start off the new year right. Below are goals that I want to accomplish.

Blog Goals
 

I want to write more posts and stay consistent. With the holidays finishing up I will be back to writing more stuff about CrossFit and gaming. I just picked up the new Inov-8 235v2 and will be writing about it soon.

CrossFit Goals

I will write about a few PRs from the holidays but I have a few goals in mind for 2017.
  • 400 lb. back squat
  • 200 lb. snatch
  • 275 lb. clean and jerk
  • Under 5 minute Fran

These are ambitious goals but I know I can do them if I stay consistent.

Gaming Goals

I used to paint my models in pieces but I found that not all models need to be painted this way. I want to play more Warmachine lists but my lack of assembled models is hampering me. My resolution for 2017 is to assemble my easy to paint models and play them while I get them painted. Also, to actually paint more models in 2017! I also want to work on streaming more games I’m playing like Hearthstone and other games on the PS4.

Thanks for reading and be sure to look for more posts in the new year!

Lift Heavy and Level Up!

Loot Crate January 2017: Origins

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Images from the Loot Crate email
 

The first theme of the year is Origins. The franchises that Loot Crate teased in their email looks great. Last year Loot Crate said they would include a shirt in every box. I’m not sure if they will continue this but I hope they do. The monthly subscription was also increased by $2.00. Since Loot Crate raised the price, I’m going to re evaluate my Loot Crate Subscription. If the next few months are good, I’ll keep it. If not, I’m going to look for other subscription services.

If you’re into these franchises and want to sign up use this LINK, also use the promo code SAVE3 for $3 off any subscription. I get credit towards more Loot Crates if you use the link. If you have any questions, leave a comment at the bottom.

Lift Heavy and Level Up!