Author: Nick Palomo

My Week As Rx (Probably Scaled): July 4 – July 10

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Tuesday

Overhead Squat – Find a 3 rep heavy
I haven’t done heavy overhead squats in awhile. With my grip and shoulder issues, I’ve been staying away from the movement. After doing a lot more mobility before class and at home, my grip and shoulder issues have improved. My 3RM is 195 lb. and I wanted to come close to that weight.
Started out light to warm up. Lately, behind the neck push presses were hard to do. It would put a lot of strain on my shoulders and I would barely complete the lift. It wasn’t too bad however. After a few reps, I felt normal again. I loaded up the bar to 185 lb. and completed three reps. I decided to stop since we had to get ready for the workout. We only had four minutes left in the session. Surprisingly, the weight wasn’t too bad. The first rep was easy and quick. The next two were not too bad either. I could feel my grip slipping a bit but that’s probably because I didn’t have chalk. I didn’t finish at my 3RM but I came within 95%, which I’m happy with.
Partner WOD – 12 Minute AMRAP
50 kb swings (Russian, 54 lb.)
100 double unders
50 overhead squats (95 lb.)

This was a fun partner workout. My goal for this workout was at least two rounds. My biggest issue would be the overhead squats. The work was split equally. The kb swings were not too bad. The reps were broken up into sets of 10. The double unders went well. I was able to complete 40 reps before breaking. The overhead squats were broken up into sets of 10. I had to break it up into sets of five during the last two sets.The second round did not go as well. I was gassed by this point and I wasn’t moving very well. I was able to keep up with the kb swings but I lost it at the double unders. I would do around 5-10 reps before tripping. I was exhausted and my timing was horrible. I think we could have finished more reps if I didn’t mess up this section. The overhead squats were not as bad as the double unders but we started running out of time. We finished 1 round and 192 reps at time. We were so close to two rounds!

 

Wednesday

 

Snatch – 1×2 at 60% (95 lb.), 1×2 at 70% (110 lb.), 1×2 at 80% (125 lb.) x2

My snatches are starting to feel better. I had to adjust my pulls at the lighter weight because I was catching the bar high. As the weight became heavier, it was easier. The second round felt better than the first. It was probably because I was warmed up. Most of the reps felt really great and I didn’t make huge mistakes or any misses.

Clean and Jerk Complex – Every 1:30 for 9:00 Minutes

2 clean + 1 jerk at 75% (165 lb.)This workout was rough since I tried to keep the reps under 30 seconds. This way, I would have enough time to rest. The first few rounds, the cleans were not too bad but became harder as time went on. The jerks were the easiest part and I decided to focus mostly on form. I was able to get in good reps even though I was tiring out from the cleans. I’m still having some issues with grip but hopefully the stretches alleviate the discomfort. I may want to try and lower the bar on the first clean instead of dropping it before the second clean. This way I can also work on grip strength as I lower the bar.

Clean High Pull – 4×3 at 85% (185 lb.)

Did these reps quickly without resting too long. I took about a minute between sets.

Front Squat – 5×2 at 80% (245 lb.)

This was a fight. 245 lb. felt a lo heavier than 80%. The first two sets were great. My breathing was on point and I manage to keep my elbows up and back straight. The third set on was a struggle. I couldn’t keep a full grip on the bar and it would eventually go on my finger tips. My breathing was a bit harder to control and I felt like I was collapsing in the bottom position. It wasn’t too bad but I know where my weaknesses are in the squat. Not sure how I strengthen it either, hopefully doing more squats and midline work will make it easier.

Lift Heavy and Level Up!

Miniature Mondays: Reznik2 and Durst

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Finally Finished

After months of procrastination and loss of interest in painting, I finished my two Protectorate Warcasters that have been sitting on my table. I found some painting inspiration and they were completed in no time. Reznik2 was a pain but worth it. He looks great on the battle field and hopefully I build a better list for him in MK3. So far, I’m 0-2 but I know I can play him better.

I also finished Durst. I should have finished him a lot sooner but I dropped him and he came apart. I was bummed about it but I dropped him in some cleaner and assembled him. My clumsiness might have been a blessing in disguise however because I pinned him in more places. Hopefully he’s more durable. I haven’t played him in any lists yet but I’m sure I can find something great.

I’m not sure what’s next for the painting table. I have a Devout and Testament assembled but I need to prime them. I really want to put Thyra and unit of Daughters together as well. I also have some Guild Ball models to paint! So many models, so little time. Let me know what you think about the models. Leave a comment at the bottom. Thanks for reading!

Lift Heavy and Level Up!

My Week As Rx (Probably Scaled): June 27 – July 3

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If you’re in the US, I hope you had a great 4th of July weekend.

Monday

Push Press – 6×2 at 80% (165 lb.)

The push press didn’t feel too heavy and I was able to get through it quickly. I focused on my front rack position and my dip and drive.

Snatch Complex – 2 at 70% (110 lb.), 2 at 75% (115 lb.), 2 at 80% (120 lb.)

Snatch pull + power snatchThis was a different snatch complex then the previous weeks. The snatch pull felt great while, the power snatch was a little off at the 70% and 75%. My shoulder have been sore for the past week or two and my shoulders didn’t feel as strong. Thankfully, I felt great at 80%. I may need to warm up longer in the future.

Power Clean – 5×2 at 80% (187 lb.)

Power clean was easy compared to the power snatch. Worked on my first pull since I tend to rush it.

Back Squat – 6×2 at 80% (300 lb.)

I haven’t moved 300+ lb. in a few weeks but these back squats felt great. I had a few reps where my weight shifted to my forefot and toes but I was able to correct it in later reps. I’m starting to feel more confident in heavier back squats.

Wednesday

Snatch – 2×2 at 60% (95 lb.), 2×2 at 70% (115 lb.), 2×2 at 80% (125 lb.)

I started doing Burgener warm ups before every snatch session and it helps a lot. The lifts started off a bit rocky but felt a lot better as the weights increased. The two sets at 125 lb. felt easier than the two sets at 95 lb.

Clean and Jerk Complex – Every 1:30 for 9 Minutes at 75% (165 lb.)

2 squat cleans + split jerk

This was fun but was tiring. I would finish the round under 30 seconds, just to make sure I had enough time to rest. The squat cleans felt great and I was able to get through them without much trouble. I focused on my split jerk form since a few reps didn’t feel great. I was able to complete all lifts but it could have been a lot better.

Clean High Pull – 4×3 at 85% (185 lb.)

After doing the clean and jerk complex, these were easy. My pulls feel a lot stronger now.

Friday

Front Squat – 5×2 at 80% (245 lb.)

Started the day off with front squats. I warmed up a bit but I wasn’t comfortable with the squat until the second set. I worked on my front squat issues mainly my breathing. I’m not close to being comfortable with my breathing but it’s getting better. I also worked on staying active in the bottom and keeping my chest and elbows up.

Snatch Pull – 3×3 at 85% (135 lb.)

The snatch pulls went well. I focused on not rushing my first pull and finishing in a good postion.

WOD
 
FGB style, 5 rounds
Kettlebell swings (Russian, 72 lb.)

Chin ups

At first glance, I knew this was going to be hard. I didn’t know what my goals were going to be for each movement. Kb swings were going to be tough especially at 72 lb. I had a feeling my grip would start to give out in the later rounds. The chin ups were going to be tough as well. I haven’t been doing gymnastics movements since I started doing more Oly lifts so this would be interesting. I decided to throw some numbers as goals. I wanted at least 10 kb swings and 5 chin ups.

During the first round I was able to get 15 kb swings and 5 chin ups. The kb swings were not bad but the chin ups were difficult. I was doing them strict since I’m not sure if their is a way to kip a chin up. The first round set the pace for the last four and I was determined to keep up with the number. I dropped to 19 reps during rounds two and three. I would complete 15 reps of the kb swings but I would drop to four chin ups. During round four I was only able to do 10 kb swings but I was able to complete four chin ups. I was able to complete 20 reps during the last round.

It was a great workout and I’m happy that I got to complete some gymnastics work. I have been slacking in the gymnastics department but I plan to do more work and get better. Need to find that balance between CrossFit and Oly lifting.

Lift Heavy and Level Up!

My Week As Rx (Probably Scaled): June 20 – June 26

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Tuesday

I didn’t have enough time to complete all the Barbell Club workouts so I did the class instead.

WOD – AMRAP 9 Minutes

 

Row 30 cals.
-then-
5 burpees
10 pull-ups
15 kettlebell swings, Russian (54 lb.)
This was a difficult workout for me and I didn’t do as well as I hoped. The row wasn’t too bad. I kept a good pace and was off in good amount of time. The burpees and kettlebell swings were not too bad as well but I struggled with the pull ups. Since starting the Barbell Club, my gymnastics movements have deteriorated. I need to incorporate more strict movements into my training maybe doing more strict pull ups and handstand push ups. Other than my pull ups feeling horrible, the workout was great. I completed three rounds.

 

Wednesday

Snatch – 2×2 at 60% (95 lb.), 2×2 at 70% (110 lb.), 2×2 at 80% (125 lb.)
Same as last Wednesday and same issues. I was able to adjust quicker this time around. Surprisingly, the set at 80% went a lot better than the 60%. It could be because of the heavier weight or I’m getting better at snatches. I hope its the latter.
Jerk – 1 Rep Heavy
After the snatches I worked on my jerk. Previously, I was able to hit 100 kg. on my jerk and today I wanted to work up to that number. Started out around 60 kg, and worked up in 10 kg sets. I started having trouble at 95 kg. I missed this weight twice and finally was able to complete it on the third try. I need to use shorter jerk blocks since I felt the weights hit the block on my second to last attempt. I lost focus once I felt the weight hit the block and tried to attempt the lift. I should have just stopped and rested. I decided to end it there since I wanted to move on to the next workout and I didn’t want to tire myself out trying to get to 100 kg. I didn’t hit my goal weight but I will try again next time.
Clean High Pull – 4×3 at 85% (185 lb.)
We have been doing a lot of snatch high pulls and not a lot of clean high pulls. I had to ask one of the coaches to help me but I eventually got it down.

Thursday

Back Squat – 3×3 at 75% (285 lb.)
Haven’t done heavy squats this week so naturally, we have two programmed. Back squat and the front squat at the end. 285 lb. is heavy but it’s only three reps which isn’t too much. I focused on form and was able to finish quickly.
Power Snatch (Low Block) – 4×3 at 80% (125 lb.)
Starting to feel better doing snatches from the blocks as my form gets better. The bar loops out a bit but I’m working on bringing in the bar closer on the pull and turnover.
Clean Complex – Every 1:30 for 9 Minutes at 75% (165 lb.)
Power Clean + Hang Clean + Front Squat + Jerk
I had fun doing this complex. It’s a lot of work but I had fun with it. Thankfully, it was every 1:30 instead of every minute. I did spot some issues on the power clean and hang clean that I need to work on. I was able to finish all the reps without going over time.
Front Squat – 3×3 at 80% (245 lb.)
Final workout of the day and it had to be front squats! After that clean and jerk complex I didn’t feel like doing more front squats. I need to put in the work if I want to get stronger. I loaded up the bar and started doing some squats. My legs were warm by this point so the warm up wasn’t too long. The weight felt a lot heavier than what I remember but I managed to get through it. Thankfully it was only three reps. I worked on my usual weaknesses. Keeping my elbows up and straightening my back.
Lift Heavy and Level Up!

Wargame Wednesdays: Building A Simple House

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In order to diversify our tables during Warmachine games, I decided to build a simple house. Previously, I would make houses out of paper print outs from artists like Dave Graffam but I wanted to start building more realistic terrain pieces and decided to build a simple house. I borrowed designs I found on the internet, and built it from scratch. This is my first attempt at making a building.

The design of the house should have been done differently. The posts inhibit the roof but I compensated by adding posts to the pitch. It wasn’t ideal but I didn’t want to cut new walls again.

Used some leftover card from a soda box to make the roof.

 

I made a makeshift door and window from pieces of balsa wood and bamboo skewers.

 

I cut pieces of card from various boxes to create the shingles. The roof is topped with a single piece of card.

 

Started to base coat the windows, roof, walls, wood pieces and foundation.

Started dry brushing tiles and foundation with a light gray highlight color.

 

Added a few more touch ups and I’m done!

 


Final Project Thoughts

I underestimated this build. I have a lot more respect for good terrain builders, since it’s not easy making a well built piece. I need to do more measuring and dry fitting before I decide to glue. It would point out potential flaws in the build. At the time, I was excited to put everything together and should have took the time to plan.I should also get some more materials like thin balsa wood and plasticard. Balsa is easy to find but the plasticard has to be bought online and shipped here. I have a small tool that I can use to make rivets and I can probably learn how to make or buy molds for houses. Overall, I like building terrain. It’s a great break from miniature painting and your gaming tables look better!

Leave a comment at the bottom if you have any questions.

Lift Heavy and Level Up!

Barbells and Boxcars: Episode 9

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Episode 9
 
On the latest episode of Barbells and Boxcars we talk about our week in CrossFit. I have been doing more , some games we are excited for and our thoughts on the new edition of Warmachine and Hordes.

If you have any questions or comments, leave them at the bottom or you can email them to barbellsandboxcars@gmail.com

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

Link: EPISODE 9

Loot Crate July 2016 Theme: Futuristic

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Images taken from the Loot Crate Email.

July’s theme is Futuristic. I’m only a fan of a few franchises on this list, Rick and Morty and Futurama. The other three are just okay. I played one or two of the Megaman games but I didn’t watch the cartoons or other media. I’m not a reader of Valiant comics and didn’t watch Star Trek TNG. This doesn’t mean I think those franchises are bad, I’m just not familiar with them enough to be excited. I hope the shirt is awesome and I can’t wait to see what Loot Crate puts in the box. Don’t let me down Loot Crate!

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 also 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!

My Week As Rx (Probably Scaled): June 13 – June 19

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Tuesday

WOD – AMRAP 7 Minutes
7 power snatch (75 lb.)
7 knees to elbow
I wanted to complete at least five rounds of this workout. Looking at the movements, the knees to elbows (K2E) were going to slow me down. I was comfortable with the power snatches but the K2E was going to give me a hard time. I was able to keep a good pace of a round every minute for the first three but I slowed down considerably. I couldn’t keep up with my K2E pace. I broke up my sets from 3-4 a set with about 15-20 seconds of rest in between. I had to break up the last set of power snatches into a set of five and two. I finished the workout with 5 rounds.

Wednesday

Snatch – 2×2 at 60% (95 lb.), 2×2 at 70% (110 lb.), 2×2 at 80% (125 lb.)I noticed that I need to adjust my pull for certain weights. At 70% and 80% I would pull too hard and end up catching the bar in a power snatch. I adjusted the power on the pull and was able to catch the bar in squat. Still need to work on my snatches.

Push Press –  1 Rep Heavy
I haven’t done a heavy push press since February and I was eager to complete a heavy push press. My 3RM is at 185 lb. which estimated my potential 1RM at 205-210. I started warming up to 185 and started doing singles. I had to re do a rep or two because I would slightly redip. I completed the rep at 205 lb. and could have went heavier but I decided against it because if time.
Snatch Pull – 3×3 at 85% (135 lb.)

I’m starting to like pulls and they’re starting to feel better.

Friday

1/4 Front Squat – 3×3 at 60% (205 lb.)

 

Went up 15 lb. from last time time I did this workout. It was just as difficult as last time. I had to control my breathing and keep my chest up. It was rough but I got it done.

Clean and Jerk Complex – 5×1 at 75% (170 lb.)

1 power clean + 3 jerks

The clean and jerks were not too bad. I tried to keep the rest at two minutes between reps. My jerks are improving and hopefully I get more confidant with higher weights.

Snatch Pull – 3×3 at 85% (135 lb.)

 

Same as Wednesday and just as great. All the pulls felt good, and I didn’t make too many errors. Great way to end the week.

Lift Heavy and Level Up!

June 2016 Loot Crate Unboxing: Dystopia

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What is Loot Crate?

Taken from the Loot Crate site, “Each month, Loot Crate™ ships a themed mystery box of the best geek, gaming, and pop culture gear to a subscriber base of over 100,000 Looters. We emphasize phenomenal support and content, and include gear from some of the most respected entertainment and consumer product companies in the world.” Loot Crate sells for $13.95 a month plus $6.00 shipping and handling. You can save on the costs by subscribing for longer periods as well. If you like this theme check out the link at the bottom to subscribe.

What’s in the Box?

This RoboCop shirt is really cool. This Grey Matter print came out as a poster and I’m glad Loot Crate put it on a shirt. The poster depicts the original RoboCop film in all it’s 80’s glory.
This Dorbs power armor figure is cool but I wish it was an exclusive. The figure will go great next to my Vault Boy bobble head.
The Terminator 2 metal print is a new item for Loot Crate. I think this is a first time an item of this type has been included in a box. I hope I can incorporate this sign into a nerd room. If the print looks a little weird, it’s from the plastic film.
This is one of my favorite items this month and it’s also a Loot Crate exclusive. I haven’t played Bioshock Infinite but I have played a few of the older games. The key is a cool idea but it may only work for US locks since UK/Europe use a different key blank. It could be a cool key chain too.

 

Like the Rick and Morty puzzle from a previous box, I’ll probably give this to my little brother. I’m not a huge puzzle person so this is a miss for me.

 

This pin was inspired by the nukes from Fallout. I actually like this pin since it’s not Loot Crate branded. The pins come with exclusive wallpaper and ringtones from the mobile app Fallout Shelter.

This box opens up to the opening screen from Fallout 4. You can use it as a display for you Drobz figure.

Final Thoughts

The RoboCop shirt, Dorbz figure and key blank were the favorites this month. The metal print is alright and the matrix puzzle was a miss. This box was not as good as last month but it’s not bad either. I can’t wait for next month’s theme.

If you want to sign up use this LINK, also use the promo code BOX5 to save $5 off your first subscription. If that code doesn’t work you can use SAVE3 for $3 off any subscription. I also get credit towards more Loot Crates if you use the link.

Lift Heavy and Level Up!

Barbells and Boxcars: Episode 8

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Episode 8 
 
It’s a slow week for CrossFit news. We talk about our week in CrossFit and how we hit a few PR’s. Most of this episode is focused on the new edition of Warmachine or “Mark 3”. We had a week to look at cards, and play a few games. We ended the night with a few recommendations.

If you have any questions or comments, leave them at the bottom or you can email them to barbellsandboxcars@gmail.com

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

Link: EPISODE 8