Last week I did squats at 70%, this week we’re up at 80%. I did this twice this week, the Monday session was great, completing four out of six sets at 325 lb. The session of Friday was terrible. I played some Ultimate Frisbee on Wednesday and my legs may have been worn out. On Friday, I worked up to 325 lb. but it felt extremely heavy. I was only able to complete one set. I dropped the weight to 315 lb. but that was too much as well. My coach told me to drop to 275 lb. and do some one second pauses at the bottom. It was a tough week and I should get some heavy reps done. We will be maxing out next week and I hope I’m ready for a new PR.
Partner AMRAP – 20 Miniutes
10 row (cals.)
15 wall balls (20 lb.)
15 Russian kb swings (54 lb.)
*Partners will alternate movements
Did this workout with my wife and it was a lot of fun. The movements were alternating which gave some time to recover. The hardest movement was the wall balls (as usual). At the beginning of the workout we set our goal to 10 rounds.
I started on the wall balls with the goal of doing all of them unbroken for the entire goal. Looking back on the open, the wall balls in 17.4 were my biggest hurdle and now is the time to work on them. I knew I would be okay on the row and kb swings so I didn’t worry about them. I tried to keep a good pace on the rower 900 – 1100 cals. on the rower and complete the kb swings unbroken.
Towards the end of the workout, my wife would finish a movement but I was not ready to start the next one. I was still trying to catch my breath, but it would only take a few seconds. On my last round of wall balls, I broke at 10 reps. I wanted to keep going but my arms and legs were giving up. After a few seconds of rest, I finished the wall balls. We pushed each other and were very supported during the workout. We finished with 10 rounds, 10 row and 9 wall balls.
The Open is over and I just returned from a trip to Osaka, Japan. I wasn’t able to drop into a gym while there but I did get a shirt. I’m back to going to the gym regularly and this past week was a lot of fun.
Back Squat – 7×5 at 70% (275 lb.)
We went up in weight for the back squat. Previous weight percentage was 60% (255 lb.) which I was able to finish. This squat session was heavier but with less reps. I wasn’t able to finish all the reps within the allotted time. I completed four sets at 275 lb. The weight felt okay on the third set but it was challenging. I tried to focus on my breathing and bracing my core. If I had more time, I could have finished all the reps.
This was my favorite workout of the week. It had fun movements, it wasn’t too long and we had a short rest period. I decided on a pacing before the start of the workout. I would try to complete 30 reps of box jumps and kettle bell swing and at least two rope climbs.
Since the class was a bit large, we started on different stations. I decided to start with the rope climbs. My forearms and wrist have been giving me issues and I didn’t want to push it. I tried one rep on the rope and I felt great. My feet were the biggest issue surprisingly. After two or three reps my grip would be weak and I would then wait for the next movement. The box jumps started off great. I decided to do half turns in the air to make the transitions easier. I would do the reps in sets of 10 – 15 and finished with 30 reps. The kettle bells were good but I was winded by the time I got to this movement. My grip was weak and I ended up doing around 10 reps at a time. I finished this movement with 30 reps as well.
Round two was more difficult but I tired to push through it. I was able to get two reps on the rope, about 20 reps on the box jumps and 30 reps on the kettle bell swings. I wanted to do more reps on the box jumps but my legs were not having it. If I didn’t squat heavy that day I could have done more, maybe. Overall, this was a fun workout. I like the FGB format and I hope to retest this soon.
The last few weeks were a blast. The workouts were fun and challenging making this years Open memorable. We used a new piece of equipment (dumbbells) and a new movement (burpee box jump overs). I set out to achieve a goal this Open and unfortunately, I didn’t reach it. After a few days of self reflection, I’m more motivated to workout this year.My goal for this Open was to place in the 30’s on Guam. Last year, I finished the Open in the 46th spot but this year I placed in the 51st spot. I’ve come up with two reasons why I placed a lot lower this year and didn’t reach my goal.
Pay the Man
“Success isn’t owned. It’s leased, and rent is due everyday” – J.J Watt
Sorry J.J, I’m a few months behind on rent. This sentiment sums up my year since the 2016 Open. Early last year I focused on Oly programming and stopped doing metcons. The Oly programming was long and heavy on most days leaving me with no energy to do a class WOD. I also got married and did not workout or eat healthy for about two months. It adds up. My lack of conditioning showed in 17.4 with me finishing short of my score from last year. I did not put in the work this year.
Everyone is More Fit
I hit PR’s on workouts and increased my fitness but it wasn’t enough. The guys I used to beat in workouts are now beating me. This past year, the guys put in the work. It was a lot more than me and it showed in the workouts and the leaderboard.
Goals for 2018
“You don’t need harder workouts. You need to go harder in your workouts.” – Tommy Hackenbruck
I did not put in the work this year so I’m not surprised I didn’t hit my goal. I’m now more motivated. I want to at least make it into the 30’s on the leaderboard next year. I want to work on Oly lifts but I also want to work on conditioning. It’s going to be a balance but I’m sure I’ll manage. I also want to work on my gymnastics skills, especially muscle ups. It’s going to take a lot of hard work and I’m looking forward to it.
By “crushed it”, I finished under 40 minutes and I didn’t pass out.
17.5 – Double Unders With A Side of Thrusters
10 Rounds: For Time
9 thrusters (95 lb.)
35 double unders
The last open workout of 2017 was not a repeat. We knew thrusters were going to be in this last workout since thrusters were in the last workout the past few opens. Fellow gym members speculated on movements and many thought it would be dumbbell thrusters, double unders and one more movement. The announcement came and we sort of predicted it (wasn’t too hard to be honest). Thrusters and double unders. This should be easy right?
Earlier in the week we did a workout that had burpees, thrusters at 135 lb. and double unders. I was feeling confident but after watching a few heats at the gym I started to get a bit worried. Guys who are a lot fitter than me were finishing 15 – 20 minutes. I knew I was going to be in for a long workout and was shooting for a time under 25 minutes.
The first few rounds of the workout went well. I was finishing the thrusters unbroken and my double unders were not too bad. I would trip myself around 20 reps or so but I was able to keep my pace. The middle of the workout was where I started to break up the thruster set. I would do five reps then four reps after a short break. I was also tripping on the double unders after five to ten reps and took a long break after each trip.
The last two rounds were brutal. I was so close to finishing and did my best to finish. I was able to string the double unders and finish those quickly but I would be extremely exhausted after. The last round of thrusters were done unbroken and I did my best trying to finish the last round of double unders unbroken as well. During the double unders, I started to hyper ventilate and I could barely breathe. I started to feel light headed but I had a few reps to go. I closed my eyes and heard 35 yelled out by my judge and immediately fell to the ground. It was tough and I finished at 23:03. I was under 25 minutes but I was hoping to be a bit faster.
I know I have a few things to work on. Breathing was key and I didn’t do it efficiently. Also, doing double unders while fatigued. I hope you’re last workout went better than mine.
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 $15.99 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?
The shirt this month is Mario! My earliest memories of gaming was spent in front of an NES playing Duck Hunt and Super Mario 3.
Next item is a Michelangelo Tiki Muglet. He’s my second favorite turtle with Leo coming in first. It’s about the size of a shot glass. I might pick up other ones from the Loot Crate Vault.
The next item is a 1:6 scale replica of the 1940’s Captain America shield. It’s a cool replica item that would be great on my nerd shelf.
The last big item is a reprint of Action Comics #1. This is the first appearance of Superman, and it comes with a certificate of authenticity.
This pin is sweet since it’s the TMNT logo. The pin comes with digital copies of Teenage Mutant Ninja Turtles #1-5 from IDW. I can’t wait to read these.
The box also turns into a comic holder!
I actually liked most of the items in this box. My favorite item would be the Mario shirt with the other items not far behind. Is this month’s crate worth it? I think it is.
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.
My previous 3RM was 375 lb. and I wanted to hit a new PR. With all the PR’s I’ve been setting, I wanted to see if I could reach a new one. As I added weight the deadlifts felt a lot heavier than I remembered. I haven’t done heavy deadlifts in a while and wasn’t sure if I could hit a new PR. I was able to lift 375 lb. for three but I failed at 395 lb. Hopefully after this cycle, I’ll be able to hit a new PR.
For Time – 6 Rounds, TC: 15 Minutes5 push press (135 lb.)
Run (200 m)
I had a great time doing this workout. It was hard and I almost hit the time cap but I felt great after. I was worried that the run was going to slow me down since we just did deadlifts. My hamstrings and lower back were tight but I was able to push through it. I wanted to keep a pace of a round every two minutes.
When the workout started, I was able to keep the workout to about 1:30 for the first two rounds. Afterwards, each round was around 2:00 – 2:30. The push press was manage able as well as the pistols. I was able to do the reps unbroken but I took some rest between each movement. The run was the hardest to finish but I got through it with a reasonable pace. I was short of the 12 minutes but I able to finish the workout in 14:15.
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.
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.
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.
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.
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.
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.
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.
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.
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!
Revolution will be the last box of the month and I hope they close out this year with a bang! Mr. Robot, Firefly and Assassins Creed were the franchises listed. Exclusive items this month will be a Funko Pop!, an item from Mr. Robot and a hardcover from Sideshow Collectibles. I’m a fan of all the franchises listed and I hope all the items are sweet!
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.