Author: Nick Palomo

My Week As Rx (Probably Scaled): May 2 – May 8

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Monday

Power Snatch – EMOM For 9 Minutes at 75% (115 lb.)
After a few days of rest and recovery, I was ready to start the week strong. I did some warm up drills and some mobility before I started this EMOM. The workout as a whole wasn’t too bad. The weight wasn’t too heavy and helped me focus on form.  It was only nine reps which wasn’t too bad.
Strict Press – 8×4 at 70% (115 lb.)
Coming straight off the snatches, I started on the strict press. Thankfully the sets were short with only four reps. The workout didn’t last too long however. I would take a max of two minutes in between. I worked on my lock out and re racking the bar on my shoulders before the next rep.
Back Squat – Find A Heavy Two Rep
Same workout as last week without a percentage to guide us. I wanted to lift a heavier weight than last week (315 lb.), it would depend on how I feel during the warm up. The warm up went well and I worked my way up to 305 lb. before deciding on a weight.
Partner WOD – AMRAP 20 Minutes
15 burpees
20 overhead squats (115 lb.)
30 ab-mat sit ups
Run 100 m
This workout looks like a lot of fun. The overhead squats would be an issue but I’m sure I’ll be able to power through it. Each person must run 100 m which I hope wouldn’t be an issue. We decided to break up the workout evenly. The burpees would be done in fives and then the next round we would switch the order. The overhead squats were split into fives and the ab-mat sit ups were split in half.The burpees started out great, breaking them up into fives helped recovery. The overhead squats were easier than I though. It took me two rounds to warm up. During the breaks I would rest the bar on my back instead of dropping it. This way I wouldn’t have to power snatch it again. I had a difficult time during the last round since the bar and my hands were a bit moist from sweat. I didn’t want to run and chalk up so I gripped it a bit harder and held on. The sit ups were not too bad and the run was quick and short. We finished with six rounds completed.

Tuesday

Front Squat – Find A Heavy Two Rep
Another heavy squat day. I’m gaining confidence in my front squat and it feels great. I warmed up to 235 lb. before starting my heavy set. I loaded 265 lb. on the bar and started my set. The reps were challenging but I was able to complete them without help. I went up to 285 lb. but I was only able to complete one rep.
Power Snatch – 6×1 at 85%  (135 lb.)

My snatch is getting better and I can feel the difference. I treated this like an EMOM and finished it in six minutes.

Clean and Jerk Complex – 4×1 2 Power Clean + Jerk at 85% (185 lb.)

This workout was fun and challenging. I’m not used to jerks at this weight but I knew I could get it done. The whole workout was great and I finally feel more confident doing jerks. I need to do a few more heavy reps to get the hang of it.

Deficit Snatch Deadlift – 3×3 at 90% (145 lb.)

I haven’t done this in months. Thankfully I had a coach nearby to teach me. These were easy enough. It’s a light weight for me so I focused on form.

WOD – For Time
 
20 pistols
10 deficit handstand push ups
5 bar muscle ups
18 pistols
8 deficit handstand push ups
4 bar muscle ups
16 pistols
6 deficit handstand push ups
3 bar muslce ups
14 pistols
4 deficit handstand push ups
2 bar muscle ups
12 pistols
2 deficit handstand push ups
1 bar muscle up
I wasn’t sure if I wanted to throw in a WOD after training but I wanted to do some muscle ups. I used a 45 lb. plate for my deficit. The workout was tough but I had fun. I knew the pistols were going to be tough. I didn’t realize it would be that bad. The front squats killed my legs. The deficit handstand push ups went well. It wasn’t a huge deficit but I can tell I’m getting stronger. On the bar muscle ups, I was able to string a few together. I haven’t done it before so it was a small victory for me. I had to take short breaks but it wasn’t an issue. I finished the workout at 14:34.

Wednesday

Deadlift – 5 at 55%, 5 at 60%, 3 at 65%, 5 at 75%, 5 at 85%
I haven’t done deadlifts in a few weeks so I was eager to see how well I would perform. The lifts started to feel heavy around 75%.  I was able to finish the reps but it was challenging. At 85% I had to break up the reps into 2-1-2. I would take 30 seconds in between reps. I need to do more deadlifts. 

WOD – AMRAP 7 Minutes

15 power cleans (95 lb.)
30 double unders
After a few days of heavy power cleans, I was confident I could finish a lot of rounds in this workout. I didn’t think I would have problems with the double unders either. The first round was quick. I did 10 reps of cleans and finished with five reps. The 30 double unders were done unbroken. The following rounds were a lot slower. I over estimated my ability to handle the cleans. I had to break up the reps into sets of five. I was messing up the double unders, only finishing 10-15 reps at a time. After the second round I was drained. I managed to finish a third round but barely. My total rounds for this workout were 3 + 5 cleans.

Thursday

Strict Press – 10×3 at 75% (125 lb.)
This took awhile. I didn’t want to rush the rest so I took a minute or two between sets. The weight was heavy but I was able to get through the reps. 125 lb. used to feel a lot heavier, that must mean I’m getting stronger!
Clean Complex – 3×3 at 70% (155 lb.)
Halting clean deadlift + hang power clean + front squat
This was a fun complex. The last time I did pause cleans was back at the old gym which was more than five months ago. I took a long warm up to get used to the pause and make sure I had correct form. The complex was different, it was fun and I would want to do it again.
Three Position Power Snatch – Find A 1 Rep Heavy 

My snatch still needs some work but this wasn’t too bad. I hit a PR with a power snatch at 145 lb. but I wasn’t able to hit all three positions. I was able to get the ground and the hang snatch at 145 lb. but not the power position.

Friday

Push Press/Overhead Squat – 5×1 at 70% (145 lb.)
 
5 behind the neck push press + 3 overhead squats
I used my overhead squat 1RM instead of my snatch 1RM. I was wondering why this was so heavy! The hardest part of this workout was lowering the bar onto my back after the third rep. I had to be extremely careful since I didn’t want it to land on my spine. Surprisingly, the overhead squats were not too bad. The weight was okay but it irritated my writs a bit. The wrist wrap did help to stabilize but it wasn’t enough to take the pain away.
Jerk – Find A 1 Rep Heavy 

I haven’t maxed my jerk in awhile mainly because my clean hasn’t gone up by much. It was also my first time doing jerks from the blocks. It took a few reps to get used to the blocks and trusting my feet to not hit them. I was able to PR my jerk by 1 lb. and 5 lb. I missed at 226 lb. but I’m okay with it. My PR is not a huge leap but I’ll take it. I would like to hit a 225 lb. clean and jerk soon. I think I’m on the right track. I posted a video below of my jerk PR’s and my miss.

Back Squat – Find A 2 Rep Heavy
My main goal for this was to at least hit 90% like last week. Surprisingly, my 90% wasn’t that bad. I didn’t need a spot and I was able to get out of the bottom fairly quickly. I might want to max my squat soon. I was able to lift 325 lb. for two reps.
Death By – Burpee Box Jump 

This was an interesting one. I don’t like burpees, I’m slow at box jumps but I was excited to do this workout. The first seven minutes went well and I was keeping a good pace but then I hit a wall at the eighth minute. I was barely able to complete the eight reps under a minute and I was only able to finish seven in the ninth round. I did better than what I thought I was going to do. It was a small victory for me.

Lift Heavy and Level Up!




Barbells and Boxcars: Episode 4

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Episode 4

In this episode of Barbells and Boxcars we discuss the 2016 Regional events. We talk about hand care and what we did in the box. We also discuss some board games.

Contact Info:

Email: barbellsandboxcars@gmail.com

RSS Feed: https://barbellsandboxcars.wordpress.com/feed/

Links

EPISODE 4

April 2016 Loot Crate Unboxing: Quest

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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?

Labyrinth was one of my earliest fantasy movies that I watched growing up. My favorite character was Sir Didymus the fox knight. As much as I loved the movie, I don’t really like this shirt. My mom saw me opening the box and she loved it. She’s a fan of the movie and she loves Bowie. This month is also when Guam holds the annual Relay For Life event. It’s an event and fundraiser for the American Cancer Society. The colors for Relay For Life is purple and she’ll will wear this to the event.
The Harry Potter item is a pair of socks. On the socks are Voldemort’s horcruxes. I decided to give these to my little sister. She would wear this more than I would.
Skol! If you watched Vikings, you will hear that word every time they pick up a drinking horn. Now I have my very own.

 

Next up is a Nathan Drake poster from the Uncharted series. I haven’t played any of the Uncharted games and it’s a shame. Shame on me! Not sure if this will push me to buy the game but if someone wants to let me borrow it, I will not decline. This game releases on May 10th.

 

One of my favorite items in this box is a D20 ice mold. I’ve been seeing the Death Star mold online and I’ve been wanting something similar. Thankfully, the universe has obliged. Combined with the Avengers ice mold my drinks will be a lot more nerdier in the future.

This pin is a shield with a d20 in the middle. It’s my favorite pin so far this month. They also made alternate pins that were all gold. A friend of mine received a gold pin but I do not have a picture. You can also pick up a Gelatinous Cube companion if you play the Dungeon and Dragons MMO Neverwinter. I might look into this game now since it’s free to play.

Final Thoughts

This month’s box was great, even though I received two items I wouldn’t normally use. Since I could give them to family members, it was definitely worth it. The d20 ice mold and the Vikings drinking horn are my favorite items.
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 3

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Episode 3

In this episode we discuss our week in CrossFit and talked about the other side of Warmachine, Hordes. We also talk about spoilers for the new edition of Warmachine. If you have any comments you can email us at barbellsandboxcars@gmail.com. You can also get a hold of us at our FACEBOOK PAGE. You can also comment here if you like.

RSS Feed: https://barbellsandboxcars.wordpress.com/feed/
Link
 
Episode 3

My Week As Rx (Probably Scaled): April 25 – May 1

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New Start

Hello everyone. I was falling behind in my weekly posts and decided to start writing current workouts. I was a three weeks behind and my memory of those workouts were hazy at best. I have the results on Beyond the Whiteboard, but I didn’t remember all the details of that workout. I’m going to start writing daily and hopefully I won’t have to catch up again.

I also started a Olympic weightlifting program. I’ve been wanting to do more weightlifting specific programming so my coaches added me to one. I didn’t want to stop doing the class WODs so I would do the weightlifting workouts and then the class WOD after.

Monday

Back Squat – 3×5 at 60% (225 lb.)
Short back squat workout for Monday. The first few reps were a bit rough but after warming up I felt a lot better.
Strict Press – 6×6 at 60% (105 lb.)
I had some trouble with this workout towards the end. The last two sets I had to break up. My shoulders and triceps were on fire.
Power Snatch – 3×4 at 70% (115 lb.)
My snatch workout was fun. I didn’t do touch and go snatches and instead opted for quick singles. I had a second or two of rest after dropping the weight.
Clean Pull – 4×3 at 85% (195 lb.)
I haven’t done clean pulls in awhile so I worked up to my 85% slowly. After warming up I was able to finish them quickly.
Partner WOD – 16 Minute AMRAP
Run, (100 m)
10 front squats (135 lb.)
10 floor press (135 lb.)
Initially I didn’t want to do this workout Rx but my partner for this workout pushed me to attempt it. For the first few rounds I was able to keep up. The floor press was the hardest movement. I had to break them up my last two rounds. I would fail around five reps and would need to rest my arms for a few seconds. With the help of my partner I was able to finish my reps and finish the workout. We managed to finish 12 rounds plus 100 m run and 10 front squats.I like doing partner workouts with people who are more fit than me. They push me to go faster and harder and keep me moving when I would otherwise stop. If you want to be better you train with better people.

Tuesday

Front Squat – 4×3 at 60% (175 lb.)
Did some light front squats on Tuesday. The weight was manageable and I did them without any issues. I haven’t been working on front squats but the light weight made it easier to focus on form. I focused on keeping my core tight, elbows up and pushing through my mid foot.
Power Snatch – 4×2 at 80% (125 lb.)
I focused on quality reps and took my time to rest in between sets. The weight isn’t too heavy but I’m weak on technique. Still need to work on bringing my elbows up instead of back.
Power Clean – 4×2 at 80% (185 lb.)
This was easier than the snatches since I’ve done a lot of cleans at this weight. Was able to get through this without an issue.
Back Squat – 2 reps at 85%-90% 1RM (315 lb.) 

I was dreading this workout but it wasn’t as bad as I thought. I was scared by the percentages and the weight. I was a bit warmed up from the front squats so I didn’t take as long warming up as I usually do. I was able to do two reps at 315 lb. which is about 86% of my 1RM. I wanted to add 10 lb. to make it ~90% but I decided against it. I didn’t want to risk it since my legs were not fresh. I’m proud of my lift however.

WOD

AMRAP 7 Minutes

30 double unders

15 hang power cleans

10 toes to bar

This workout was more challenging than anticipated. I was weary of the toes to bar but I was confident I would be able to get through it quickly. During the workout it became evident that the toes to bar were going to be the hardest movement. I had to break up the hang cleans during the second and third round but I didn’t have a long rest. The toes to bar were harder to string together. I was only able to to complete three or so before I had to rest. I finished two rounds, 30 double unders and 15 hang power cleans.

Thursday

Back Squat – 4×4 at 70% (265 lb.)
My back squat feels better. After the Tuesday squat workout, the reps felt lighter and I was moving a lot better.
Strict Press – 5×7 at 65% (110 lb.)
This was a grind. Even though the weight is light, the high number of reps taxed my shoulders. The last two rounds felt very heavy. I was able to do five reps before I had to rest the bar on my shoulders and take a few breaths. I was able to finish all the reps before I had to rack the bar.
Snatch Pull – 3×3 at 85% (135 lb.)
This is movement I need to work on. One of my coaches gave me a few pointers that I will be trying out in the near future. Need to work on slowing down my first pull instead of yanking the weight off the ground. My coach also told me to try and keep my chin down instead of bringing my head back.
Clean and Jerk – 4×2 at 75% (165 lb.)
I need to work on some stuff for the clean but my jerk needs a lot more work. I don’t many jerks which is apparent in my foot movement. I still feel awkward which is a sign I need to do more reps. It’s a good thing this program is not short on reps for me to do.
WOD
21-15-9
Knees to elbow
Dumbbell hang squat clean thruster (30 lb.)
Dumbbell lunge (30 lb.)The easiest part of this workout was the knees to elbows and dumbbell lunge. The squat clean thrusters were the worst. I was only able to do five reps before I had to rest. I tried to push for more reps but my shoulders and triceps would not cooperate. I had under estimated the weight of the dumbbells. It was a humbling workout.

Friday

Push Press – 3×3 at 70% (155 lb.)
I was able to complete this workout without much trouble. The last set was the hardest and I was a bit slower doing the reps. One of the coaches was saying I should test my 1RM since it looked too easy. 

Power Snatch

Every Two Minutes for Ten Minutes

2 power snatch at 85% (135 lb.)

This workout was not as bad as I had envisioned it. Since I have a light snatch, the weight was manageable. I had enough time to recover between sets. I hope this means I can try and PR my snatch soon.

Clean and Jerk

Every Two Minutes for Ten Minutes

2 power cleans plus jerk at 85% (185 lb.)

I thought this workout was going to be tough and it was. The first two rounds were good. I was able to clean the weight without much trouble but my jerk needed help. I’m still not comfortable doing my jerk and it showed during the workout. I need to do more reps to get the hang of it. I was making sure my form was good and my coach said I was doing a great job. The last round was the hardest. At this time I was barely able to power clean the weight and it took the last bit of strength to complete the jerk. I was drained at the end but I managed to complete the workout.

Front Squat

4×4 at 75% (215 lb.)

I really didn’t want to do this squat workout. I was drained after the clean and jerk workout that I wanted to just walk away. A few members didn’t finish this part since they ran out of time but I was determined to end the week on a high note. After warming up my front squat I decided to get right into it. The first set wasn’t good. I felt my elbows dropping and I was struggling to stay upright. I took a few minutes to regroup and catch my breath and started on my next set. My form improved and the reps felt better, I was feeling a lot more warmed up. All I needed was a few minutes to regroup. The last two sets were great. I kept telling myself that it was almost over and that was enough to push me to finish.

I wanted to do the WOD but I was too tired. I was drained and I would have done horribly in that workout. It looked like lots of fun but my body didn’t want to cooperate. Sometimes, it’s best to just take a break and hit it hard the next time.

Lift Heavy and Level Up!

Loot Crate May 2016 Theme: POWER!

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* Images taken from Loot Crate email.

May’s theme is POWER! The email states we will be getting items from Marvel, Warcraft and Dragon Ball Z. The crate will include a shirt, kitchen item and a figure but no mention of what franchise they will be from. I’m thinking the Marvel item will be from Civil War, and the Warcraft item will be from the movie.

I’m so HYPED! Watching the gif above brings me back to the days I was addicted to World of Warcraft and I loved watching DBZ growing up. I have high hopes for this box and hopefully I’m not disappointed. They would have to be trying to piss off people if they messed this up.

If you 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!

Barbells and Boxcars: Episode 2

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Episode 2
 
In this episode we discuss our week in CrossFit. We talked about our CrossFit/Fitness goals and had a short introduction to Warmachine. If you have any comments you can email us at barbellsandboxcars@gmail.com. You can also get a hold of us at our FACEBOOK PAGE. You can also comment here if you like.
RSS Feed: https://barbellsandboxcars.wordpress.com/feed/
Link
 
Episode 2

Review: Inov-8 Trailroc 245

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The only pair of running shoes that I own are a pair of Kayano 21’s and my other shoes are for CrossFit. Since I don’t have an old pair of shoes that I would be okay with ruining, I decided to buy a pair of trail shoes for the Konqer OCR. I read a lot of good things about Inov-8’s trail running/mud shoes and I found a good deal online for the Trailroc 245’s.

 

Looks and Fit

The shoe looks like has the usual Inov-8 design, which is not a bad thing. The shoe is made up of a soft mesh which feels durable and breathable. The toe area is also reinforced with a fuse material design. The sole looks like it will maintain grip on the muddy trails.I thought this shoe was true to size. I ordered my regular size and it fit well. The toe box is a little wide which is great for people with wider feet. After lacing up and walking around a bit, I couldn’t wait to hit the course!

 

Performance

Konquer was my first OCR, and I don’t normally do trail runs. My running experience is all on pavement so I didn’t know what to expect out of this shoe. The first leg of the run was done on loose gravel and mud. The traction was great. I didn’t slip or slide on the steep inclines. My fellow teammates wore normal running shoes and they were having some traction issues. 

During the mud section, the bottom of the shoe was covered in mud. I felt like I was running in cement shoes. After jogging on dry dirt/gravel, the mud would fall off and my shoes would feel light again. The water also drained quickly leaving only my socks feeling full of water. The shoe also handles rocks and other sharp obstacles well. I could still feel the ground but I wasn’t worried about injuring my feet.

Final Thoughts

This is a great overall trail shoe and I’m happy with the performance. I was nervous during the race and the last thing I wanted to worry about was my shoe. The durability might be an issue since the material is soft. Sharp limestone rocks are all around trails on Guam but I believe they will hold up. After I put some miles in, I’ll update this post. I’m excited to do more runs in these. 

*This model may have been discontinued which is why it was on sale for a low price. 

 

Lift Heavy and Level Up!

Review: Nike Metcon 2

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Colorway (Cool Grey/Wolf Grey/Black/Metallic Gold)

Nike Metcon 2: Electric Boogaloo

The Nike hype hasn’t died down with the release of the new Nike Metcon 2. I had a difficult time trying to pick up a pair at launch but they were sold out. My fiance was able to get them from Footlocker.com but they were back ordered. I waited until late February and I’ve been wearing them ever since. If you liked the previous version of the Metcon, you’re going to love the Metcon 2. I will be comparing these shoes to the previous versions which I have reviewed on this site. Check out my previous reviews on the Metcon 1’s for more info.

Looks, Fit and Construction

Over the past few weeks I’ve used these shoes for everything. They were my go to CrossFit and casual shoe. This was my favorite colorway from the launch selection. The gold on black and grey looks fantastic. If you take a closer look, the shoe looks very similar to the Metcon 1. The shoe is divided into four sections that can have different colors. The area around the laces are different but it’s not a huge change. The shoe fits like the Metcon 1, true to size. It took a week or two to break in, but that’s like most shoes. The mesh on the toe box is the same as the second wave of Metcon 1’s but has a different construction.

The sole doesn’t look too different from the previous version and that’s not a bad thing.

Changed the heel by adding more padding. Heel should slip less.

Added a plastic plate to the heel which reduces friction on the handstand pushups.

Performance

I put these shoes through its paces. CrossFit to casual wear, these shoes have held up great. The sole is a bit more rigid in the heel area; I didn’t feel as much compression during squats. The sole is still flexible and do not make a squeaking noise (yet). I still wouldn’t want to run long distances in them. A mile max, but I don’t think any shoe would help me at that point. My heels felt more locked in during running and jumps. The extra padding around the heel and a new heel design is probably the reason for the improvement. I haven’t done a lot of rope climbs yet but that’s on my list of things to test. The gym just built a rig that has a rope climb section. 

The plastic heel works and I do feel less resistance. I’m not sure how much of a difference it’s going to be but it will take some stress off the sole. The wall has to be flat and smooth since that plastic piece will be able to grab onto cracks. I haven’t encountered that problem yet but it might be something to look at.

Final Thoughts

If you’re a fan of the first Metcon, you will definitely love this one. Nike took all the feedback and improved the shoe for the better. My only complaint from my first pair was the mesh on the top of the shoe but that looks like it has been fixed. I need to do more rope climbs and bang it up a bit to talk about the durability. I’m having a great time working out in these shoes and I’m sure you will too.
Lift Heavy and Level Up!

My Week As Rx (Probably Scaled): March 28 – April 3

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Monday

I attempted 16.5 toady and was able to hit a PR! Check out the post HERE.

Tuesday

Power Clean 1RM
 
We have been doing a lot of heavy power clean workouts lately and I was excited to test out my max. I warmed up to about 195 lb. and decided to go for 210 lb. as my PR. My attempt felt great but I did catch the bar a bit lower than normal. I took a three minute rest and attempted 215 lb. I struggled a bit but I was able to catch the bar high enough. I was caught a bit off balance but I was able to recover and finish.
Partner WOD
16 Minute AMRAP 

6 pull ups
9 power cleans (95 lb.)
12 toes to bar

This was a fun partner workout and I was excited to do it. My partner and I decided to split the reps by alternating movements. I would start on the pull ups and then he would do the power cleans and I would finish with toes to bar. I wanted to finish eight rounds, which would put us at a round every two minutes. I felt this was achievable since my partner and I are similar in fitness. The toes to bar would probably be our hardest movement. I’m still not great at it but hopefully I can recover between rounds.

We started out great, doing the first round in under a minute. I knew we would be able to keep this pace so I decided to slow down a bit so that we wouldn’t die out halfway through the workout. We were able to keep going at a steady pace until the sixth round. My partner and I had to take longer breaks between movements which slowed our pace. We completed eight rounds, six pull ups and nine power cleans.

Friday

Back Squat – 6×2 at 70% (265 lb.)
Squats! I miss squatting heavy. Since our last max day, I’ve been meaning to start squatting more. Now that the open is over, I can get back to doing more heavy stuff. I was also thinking of doing more oly training as well. The squats felt great but I need to work on my form especially at the bottom. I noticed that my core is not tight when I hit the bottom. That was a big reason why I wasn’t able to hit higher numbers last time. I was able to correct that portion and for the rest of the sets I made sure my core was tight. 

Group WOD


Sled Push and Sled PullsThis workout was broken up into two. The sled push would be first and the pull would be second. We had about a minute of rest in between. I had a great time doing this workout. We do not get to use sleds often and I made the most of it. The class was divided evenly, and we used a rogue sled with a 45 lb. plate. The distance was about 25 m. After the sled push, we would have to do burpees or air squats. We didn’t have much rest either since everyone was completing the sled push quickly. I didn’t have much issues with the movements thankfully.

The sled pull was the same distance except without the burpees or air squats. I haven’t done sled pulls in awhile and it was murder on my quads. It was a lot of fun however. Everyone was working hard and it was great motivation to push harder. This was a fun workout and I wish we did more of them.

Lift Heavy and Level Up!