Author: Nick Palomo

CrossFit Progress: New Clean and Jerk PR!

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I finally hit a PR on my clean and jerk. My previous PR was 205 lb. and today I lifted 215 lb. I learned that your mental state plays a big role in heavy lifts. I made two attempts at 205 and missed one of them. The difference between the two lifts were my mental state. I wasn’t 100% during my missed lift; I wasn’t focused. After reevaluating and some notes from my coaches I made the lift. I felt really good after and decided to try and PR.

Thankfully, it only took one attempt. My coaches were trying to get me to attempt 225 lb but I decided against it. I only had a few minutes left and I didn’t want to rush it. The next time a max clean and jerk comes up, I’ll definitely attempt 225 lb. I wanted to post a video but it didn’t come out well, next time.

Lift Heavy and Level Up!

Guam Ultimate For All (GUFA) Hat Tournament 2015

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After being introduced to Ultimate Frisbee a few years ago I look forward to the annual Hat tournament. A hat tournament is a random team event. Players are placed on teams based on ability which makes all the teams balanced (on paper). The event lasts the whole weekend with a round robin tournament on Saturday and a beach tournament on Sunday. Each day has a different format and different teams. Guam Ultimate For All (GUFA) also has events during the weekend. They have a costume party on Saturday night which is related to the tournament theme. A meet and greet is also held on Friday; you can pick up your jersey and meet your team mates.

The tournament was held on May 23 and May 24, with this years theme being “Space Hookers”.  The jersey logo was cool but I was hoping for more neon colors for the teams. The field tournament was held at Leo Palace Resort. This place is great, the grass is soft which makes for great layout plays. The beach day was held at the Jimmy Dee’s beach bar. 
I like playing Ultimate Frisbee on days that I take off from CrossFit. I enjoy the cardio workout since I do not run as often. It’s not a full rest day but it’s better than sitting at home. If you’re on Guam and interested in playing some Ultimate Frisbee, leave a comment on the bottom. Check out some of the pictures from the tournament below. 

CrossFit Media Review: The Wodcast Podcast

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The WODcast Podcast is a weekly podcast hosted by three guys who are knowledgeable in CrossFit. Armen Hammer is the one of the owners and coach of CrossFit 818, Eddie Ifft is stand up comedian and Scott McGee is a LAPD Officer. Each week they have different guests from the fitness world. CrossFit affiliate owners, CrossFit games athletes, nutritional experts and strongman athletes are some of the guests you will hear from each week.

The WODcast Podcast is one of the shows I look forward to every week. Each episode is packed with entertainment, laughs and knowledge. The episodes feel like conversations between gym members and not a lecture. The hosts do not take CrossFit or themselves too seriously which makes for a more relaxed atmosphere. The show segments are varied and depend on that weeks guest. Their is also listener participation in the form of “The Question of the Week (QDub)” and “The Lightning Round”. These segments relate to the weekly guest with the lightning round questions coming from listeners. If you would like to participate in these questions, like and comment on their Facebook page and Instagram. They usually post the questions right before the show every week.

If you’re looking for a great CrossFit podcast, check out the WODcast Podcast.

Lift Heavy and Level Up!

Miniature Mondays: Bastion Seneschal, WIP

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I haven’t started on the Tristan model since I still have a few more projects on the table. I’m currently working on a Bastion Seneschal, and have a few pictures below. Most of the base coats are finished, need to work on highlighting next. After this model I’ll start painting the Tristan model. 

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New Strength Cycle: Deadlifts and Bench Press

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For the next few weeks I will be on a new strength cycle, deadlifts and bench press. This is great since I need to strengthen my pulls. We tested our three rep max deadlift and bench press. My deadlift has increased by 10 lb to 325 lb and my bench press has stayed the same as 205 lb. Hopefully over the next few weeks I’ll be able to hit new PR’s by the end of the cycle.

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Loot Crate June 2015 Theme: Cyber

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Taken from Loot Crate website “This month, we’re featuring exclusive items from Terminator Genisys, Borderlands and more, including an exclusive t-shirt you won’t find anywhere else! So back up your hard drive, learn a little binary and get ready to download your disembodied consciousness into Loot Crate Systems!”. This month’s theme is different. This is the first Cyberpunk or futuristic theme and I hope they do it justice. I like a lot of movies and games they mention. Lets hope they get this one right. If you want to subscribe this month use this LINK. I get credit for everyone that signs up. You can also use the code “Save3” to get three dollars off your subscription.

Haven’t received my Loot Crate from this month, I will try to put up an unboxing soon.

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Destiny DLC: House of Wolves!

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House of Wolves poster

Finally, after a long content lull the House of Wolves DLC has finally dropped and I wasn’t prepared. It was mostly due to no power. The typhoon that hit Guam over the weekend messed up my plans but thankfully everyone is safe and no real damage was done. My backyard mango tree was the only casualty. So far, I am happy with this new piece of content. The Prison of Elders and Trials of Osiris look fun and interesting. Even though a raid did not come with this DLC the new game types are welcomed. The reef looks great but it’s not as big as the tower. The reef and tower will both be important since none of the original faction vendors will be available in the reef.

I’m excited for the next few weeks as I progress through the content and hopefully it lasts until the Comet drops in a few months. I’m still waiting for a few games to be released but it might be a long wait. If you play on the PS4, add my PSN: H8terade_671.

CrossFit Progress: New Back Squat PR!

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Last Friday I was able to hit a new PR. I was aiming for 345 – 350 lb. after the last heavy squat day. I broke my PR three times during the squat session. My last three lifts were 335, 345 and 355 lb. I took a lot of time between each attempt, resting about four to five minutes. Overall, I’m satisfied with my lifts. I have a gain of 9% on my squat which I’m impressed with. If I can keep this up, I’ll be able to hit 400 by this time next year. 
The video below is from my 345 lb (right) and 355 lb (left) lifts.
https://www.youtube.com/embed/vIT2a5pXOMg?feature=player_embeddedhttps://www.youtube.com/embed/C22pGpdSYcM?feature=player_embedded

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Miniature Mondays: Initiate Tristan Durant, Protectorate of Menoth Journeyman Solo

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Welcome to Miniature Mondays!

Miniature mondays will be a segment dedicated to assembling, modeling and painting wargaming miniatures. This week I finally decided to assemble Initiate Tristan Durant, a Protectorate of Menoth journeyman solo. Over the next few weeks, I will be painting this model: 

If you’re interested in learning more about miniature wargaming or painting you can check out the Limitless Fails Gaming Group Facebook page. You can also comment below.

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CrossFit Progress: Back Squats at 100%

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Yesterday, our strength portion was 2×2 back squat at 100%. I was a little nervous since it was at 100% but after the 95% day I had last week, I felt like it wasn’t going to be too bad. My main concern was my lower back but I was confident in my form. My first set was easier than expected. I did the two reps relatively quickly without any stalls throughout the lift. The second set however was very different.

I should have taken a longer rest period before heading into the last set. I rested for two minutes, but it should have been five. Those three minutes would have made this lift better. During the first lift, I came out of the bottom and was stuck for a second but I made it thanks to Coach Steve who was spotting me. Coach Paul was giving me cues. “Stay tight, you’re a little loose”, he said. I readjusted my feet and started my last rep. I stayed tight and with a little help from Coach Steve I managed to complete the lift.

We will be having a max lift day this coming Friday and I’m confident that I will be able to surpass my current PR of 325 lb. My goal would be 345 – 350 lb.

Lift Heavy and Level Up!