2015

My Week As RX (Probably Scaled): December 28 – January 3

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Happy New Year! Still catching up with some posts but at least this one is recent.

Monday

Gymnastics Skill
 
Worked on some gymnastics skills. Started out doing some handstand drills, 3 x 20 seconds each. Started with freestanding handstands with help from a spotter and shoulder taps. The shoulder taps were scaled to trying to lift each hand off the ground. I don’t have the strength or the balance to do shoulder taps while hand standing. The next set of skills were 3 x 10 seconds each of handstand t’s and handstand walks. Handstand t’s are entry practice for handstand walks. Next up were actual handstand walks. I’m not able to do many steps on the handstand walks and decided to use the wall for assistance. I would be a few feet from the wall and then try to walk to it. I’m still horrible at it but I’m getting better.
WOD  
 
Loredo – 25 minute time cap
6 rounds:
24 air squats
24 push ups
24 walking lunge
400 m run
This was my first time attempting this hero wod. I was worried about the run but it was everything else that killed me. It didn’t hit me until the second round how much the air squats and the walking lunges were going to work my legs. The run wasn’t too bad, since I kept a constant pace. My legs were on fire after the second round but I tried to stay consistent. It was tough, I had to break up everything. The air squats and lunges were done in tens and the push ups were broken up into sets of five or six. Surprisingly, I didn’t walk during the run. I finished the workout with only four rounds completed at time cap.
I was only able to workout one day this week. I did a few hobby stuff with the guys from LFGG and I took some time off during the new year holiday. I hope everyone had an enjoyable new year!
Lift Heavy and Level Up!

Limitless Fails Gaming Group: Otaku Recon Recap

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Last weekend was a great step for the Limitless Fails Gaming Group. We had a booth set up at Otaku Recon, marking our first “big” convention. Recon was not our first convention hosted by Kai Productions (we had a booth at EpiXcon), but it had the largest reach. Our experience at EpiXcon was a great first step and we tried to make our presence at Otaku Recon even better.

Our first step was a better display. A bunch of models on KR cases and felt are a good first start but a diorama display board would have been better. I made a Protectorate of Menoth display board and other members made smaller diorama pieces. In the future, I would like to build a large diorama or at the least a thematic gaming table. We also made business cards to hand out to people interested in the group.

I had other ideas for Recon that I didn’t get to finish. I wanted to finish Reznik 2 but I had to choose between the display board or painting more of Reznik. I figured the board would make a bigger impact in presentation. I also wanted to build more terrain pieces for gaming tables. I have watched a few terrain tutorials and wanted to try to build houses and hills. I wasn’t able to start these projects since I did not finish the display board or Reznik. Hopefully by next year we will have enough terrain for a few tables.

We had a great turnout with many people interested in the hobby. We did a few demo games for people interested and some even came back for a second game. I hope we can keep the momentum going and get more people interested in the hobby. Check out some of the pictures from Otaku Recon posted below.

Lift Heavy and Level Up!

 

 

Wargame Wednesdays: Protectorate of Menoth Display Board

Nick Palomo1 Comment

After months of sitting on my shelf, my Protectorate of Menoth display board is finally finished. I have learned a lot on this project and my terrain building skills have increased. Now, I need to build more terrain. I used my cell phone to take these pictures, but I will set up the light box and take better shots later. Also, I will be using this board during Otaku Recon. I will post some recap pictures as well.

Added some gesso to the board as a primer. I prefer a spray primer but it dissolves the foam. I’ve used gesso before but I diluted it too much. It wasn’t as opaque as I would like but it will do.

Started base coating with a yellow brown for the walls and a dark umber for the sand.

Sorry for the grainy picture. I dry brushed the sand with progressively lighter browns and shaded using a dark umber wash. The walls were shaded with the same dark umber wash, and highlight using the same colors. I’ve painted the gate/door but it’s not shown. I also painted the exposed pink foam black and added some flock. I will take better pictures over the weekend.

If you have any comments or questions, feel free to message me or leave them at the bottom.

Lift Heavy and Level Up!

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

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Monday

Warm Up – Cindy
AMRAP 5 minutes
5 pull ups
10 push ups
15 air squats
Monday Funday started off with Cindy. I’ve done this warm up before and I usually finish a round a minute. I wasn’t as energetic and I felt a bit drained. It was probably because I didn’t mobilize before class, traffic was a bit busy. I finished four rounds which wasn’t too bad, at least my hips and legs were warmed up for the back squats.Back Squat – 4 at 60% (225 lb.), 4 at 70% (255 lb.), 2×4 at 80% (285 lb.)

The strength portion for today was a moderately heavy back squat. I warmed up with 135 lb. and worked up to my first set at 225 lb. I haven’t done back squats since early October but I was able to adapt quickly. During my set at 80% my form was a little off. I could feel myself going onto my toes instead of my heels but I was able to adjust. One of my coaches suggested that I slow down on the decent. He noticed that I will usually ride the bounce out of the bottom of the squat and a more controlled decent will help with stability.

WOD – For Time

10 dumbbell snatch, alternating arms (40 lb.)
–then–
3 rounds:
6 burpees
12 wall balls (20 lb.)
–then–
20 dumbbell snatch, alternating arms (40 lb.)
–then–
3 rounds:
6 burpees
12 wall balls (20 lb.)
–then–
30 dumbbell snatch, alternating arms (40 lb.)
–then–
6 burpees
12 wall balls (20 lb.)

This workout was going to be challenging because of the movements. The workout was a sprint with a 20 minute time cap, and I wasn’t sure if I was going finish under it. I’m not proficient with dumbbell snatches and the heavier weights give me trouble. The Rx for the dumbbell snatches was 70 lb. but I had to scale to 40 lb. I think I could have done it at 50 lb. but I’ll try that next time. Burpees are burpees and I suck at them. They are easily the biggest speed bump for me in any workout. I was able to keep consistent reps and finish each round unbroken. Surprisingly, the hardest part of this workout was the wall balls. After the back squats, my legs were feeling a bit weak and the wall balls were not helping. I wasn’t able to complete 12 reps unbroken, breaking up most rounds in sets of six or less. I finished the workout in 21 minutes since the coaches let me finish beyond the time cap.

Tuesday

Started Tuesday with a short medicine ball warm up. The movements were medicine ball cleans, sit ups and walking lunges. I used a 16 lb. medicine ball.
Power Clean Complex – Find a one rep heavy
1 power clean + 1 hang squat clean + 1 jerk
Continuing with the Oly lifts, Tuesdays strength/skill portion was a clean a jerk complex. I didn’t have a goal weight but I wanted to at least hit my power clean PR of 215 lb. I started with 95 lb. and worked up to 205 lb. with six sets in between. I was able to power clean 205 lb. but I wasn’t able to complete the hang clean. My grip was a factor and I wasn’t able to re establish a hook grip after the power clean. I don’t think I was taking enough rest and I maybe had too many sets in between. I would like to attempt this lift after I have more rest and less reps in between.
WOD – 9 minute AMRAP
9 lateral bar jumps
9 hang power cleans (95 lb.)
9 deadlifts (95 lb.)
This workout is deceivingly hard. Even though the bar light, the reps add up fast. The most difficult part of this workout were the hang power cleans. I wasn’t able to complete them unbroken instead breaking them up into sets of five and less. The lateral bar jumps and deadlifts were easier. I was able to complete them unbroken during all rounds. I was able to complete five rounds.Lift Heavy and Level Up!

October 2015 Loot Crate Unboxing: Time

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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?

First item from the box is a Bill and Ted t-shirt. I was hoping for the Wyld Stallyns logo but this design is also great. “Be excellent to each other” is one of the more memorable quotes from the movie. Party on dudes!

The next items are from the Back to the Future trilogy. Fans are gearing up for “Back to the Future Day” which falls on October 21, 2015, the day Marty makes the jump into the future. We don’t have flying cars and hoverboards but we do have some cool stuff in this box. The Doc Brown Funko Pop figure is the “past” version from the 1950’s. I believe Funko released another Dr. Brown figure which depicts him in the white jumpsuit from the first movie. The other item from Back to the Future is a replica Hoverboard. It’s not the same as a real Hoverboard but it still looks cool. I have a bunch of stuff to add to my desk this month!

Also included in this month’s crate is a Sonic Spork! The handle is modeled after the famous sonic screwdriver. I was hoping it would at least light up but it doesn’t. I will probably bring this to work as my back up utensil.

The button design for this month is the Flux Capacitor from Back to the Futrure series. It also has the words “we love you” which Loot Crate uses in their email.

Final Thoughts

Two of my favorite things from Loot Crate have been exclusive Funko Pop vinyls and nerdy t-shirts. My favorite items from this month were the Bill and Ted t-shirt and the the Doc Brown Funko. The Sonic Spork is cool but I wish it was more unique. The hoverborad replica was alright. I’m not sure if it will find a spot on my desk. Overall, I think this crate was worth it.

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!

My Week As Rx (Probably Scaled) – October 26 – November 1

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Monday

Warm Up


15-12-9Single arm kettlebell deadlift (54 lb.)
Russian kettlebell swing (54 lb.)
Single arm kettlebell deadlift (54 lb.)
Goblet squat (54 lb.)

This was a hard warm up. The weight was a bit heavy for a warm up but I was going to take it slow and not rush it. The hardest movement was the single arm kettlebell deadlift. I would be able to do a few reps but I would loose balance easily. I’m not sure if my form was correct, but I tried to keep a neutral spine and hinge at the hips. The strength portion for today included front squats so I made sure to warm up my legs doing goblet squats. I finished around six minutes.

Strength/Skill – 2 Front Squats + Jerk, 3×2 at 60% (135 lb.), 3×2 at 70% (155 lb.)

Another fun weightlifting complex to start the week. After a light warm up I started on my first set. We only had 25 minutes to complete this section and I used half of it setting up and warming up. Each set was done with a short rest in between which made the last set of 70% harder than expected.

WOD – Power Clean Cindy, Time Cap: 15 minutes

10 power cleans (135 lb.)
–then–
5 rounds of:
5 pull ups
10 push ups
15 air squats
–then–
10 power cleans (135 lb.)
–then–
5 rounds of;
5 pull ups
10 push ups
15 air squats
–then–
10 power cleans (135 lb.)

I wasn’t able to finish this workout under time cap. I was able to get through two rounds in the last set of Cindy. The hardest part of this workout was the air squats. After front squats in the strength section, I wasn’t able to finish the air squats quickly. My legs started cramping up during the second set of Cindy and I had to break them up.

Weighted Plank Hold – 3×60 seconds, 35 lb.

Ended the night with some weighted plank holds. With all the push ups we just did, I wasn’t sure if I would be able to hold a plank for 60 seconds. I was able to complete the first set but had to break up the next two. I rested for about five to ten seconds.

Wednesday

Sumo Deadlift – Find a three rep heavy
I haven’t done many sumo deadlifts, and I wasn’t sure how heavy I could go. I slowly worked up to a heavy three rep of 295 lb. which is lower than my regular deadlift three rep. A few factors could have contributed to my lower weight. My in experience with the lift is probably the biggest issue. I felt off balance at times, and my pulls didn’t feel great. Another issue was my grip. The bar I used did not have center knurling and I couldn’t hold the bar for too long. I used a hook grip but it only helped a bit. I went a bit heavier to 315 lb. but was only able to complete one rep.
WOD – 21-15-9
Single arm kettlebell swing (54 lb.)
Box jump (30 in.)
Single arm kettlebell swing (54 lb.)
I wasn’t going to Rx this workout but I decided to push myself. The hardest part of the workout was going to be the box jumps. I’m 5’6″ and 30 in. is tall for me. I wouldn’t be able to do step ups and I would have to jump. Also, I wouldn’t be able to step down. I had to jump off while placing my hands on top of the box. I wasn’t too worried about the kettelbell swings but I knew I would be tired by the second round. I finished the workout in 7:56.

Thursday

Power Clean Skill Work
 
The skill work for today was power clean positioning. We worked on three positions, ground, above knee and power.
Three Position Power Clean  – Find a 1 rep heavy
After the short skill work, we loaded plates on the bars. My main goal was to work on technique and foot work. I started at 95 lb. and worked up to 195 lb. I noticed a few things while lifting. The bar would loop out as the weight got heavier. It also happened more on the hang and power power positions. I need to work on keeping the bar close to my body, keeping my elbows high. I was also rushing my first pull. Slowing down that pull really helped.
WOD
 
4 rounds for time:
Run, 300 m
Overhead walking lunge with a plate, 40 m (35 lb. – 45 lb.)
Even though the distance seems short, walking lunges are no joke. I started with a 45 lb. plate but after the second round I had to use a lighter 35 lb. plate. My quads were on fire and I was taking too long to complete the lunges with a 45 lb. plate. I finished this workout in 17:56.
Lift Heavy and Level Up!
 

Loot Crate November 2015 Theme: Combat

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No shirt this month but two collectible figures is not bad. I hope they are either an exclusive Pop! vinyl or a unique figure. I haven’t played many fighting games lately with the last one being Injustice. I enjoy them and I have many fond memories of Street Fighter 2 on Genesis. Blizzard may have an item from Heroes of the Storm but I’m not sure what the The Hunger Games item. I’m thinking maybe a book or a pin. This month is going to be interesting; I can’t wait.

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!

My Week as RX (Probably Scaled): September 28 – October 4

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Monday

Deadlift – 5×5 at 85% (335 lb.)

335 lb. is a little lower than my 85%. I’m trying to be a bit conservative on the deadlift, making sure I have better form on my lifts. My form has improved a lot, and my lower back doesn’t tighten up as much.

Partner WOD – 4 RFT: 25 cal row, 20 chest to bar, 15 handstand push ups

This WOD was challenging, but thankfully my partner was able to push me. We split most of the work evenly except for the row. I rowed 10 cals and he did 15 since he was a better rower. The chest to bar was done in 5 rep sets which allowed some rest and we split the handstand push ups 7 – 8 with me taking the 7 reps.

The hardest part of this WOD was the chest to bar pull ups. I’m still working on my strength and kip. I was able to do five straight and broke up the rest into smaller sets of two or three. At round three and four I was doing singles. My hands were starting to become raw and I was trying to avoid a tear at all costs. Thankfully I was able to finish the workout with no tears. On the last round, I was able to do 15 straight handstand push ups to make up for my slow rowing. We finished the workout out at 13:01.

Wednesday

Deadlift – 6×2 at 80% (335 lb.)
After the deadlifts on Monday, I’m more confident lifting 335 lb. It’s still feels heavy but my grip is getting better and my back feels better as well. Will start increasing the weight on Friday.
Three Headed Dragon – For Time: 400 double unders, back squat 40,000 lb. and row 4,000 m.
This is my first time attempting this WOD and thankfully it was a team WOD. Our team of three decided to split the work evenly. The double unders would be done in 50 rep sets until finished while back squats were going to be done in 10×10 sets at 135 lb. The row section was divided into threes as well. While one person squats, one person rests and the other is on the rower. We would rotate until we hit 4000 m on the rower and then focus on the back squats.

The double unders were a breeze, breaking them down into sets of 50 was a smart choice. The hardest part of the workout was the back squat. The weight becomes heavy, very fast. The first few rounds were not too bad but after set six it takes a toll on your quads. After the row was finished we focused on the remaining squats and finished in 28:46.

Friday

Deadlift – 4×4 at 90%
My 90% is 385 lb. and the heaviest amount of weight that I’ve lifted was 375 lb. This was going to be a challenge. I started off warming up until I reached 315 lb. I reached 385 lb. on my last set, it was tough and my grip almost gave out. I now have a new four rep max, potentially raising my max by 20 lb. I think our deadlift max day will be in two weeks.
WOD 1 – AMRAP 8 minutes: 4 burpees, 8 toes to bar, 12 wall balls (20 lb.)
The hardest part of this WOD was the toes to bar. My hands were still raw and I made a mistake of not shaving down the calluses. I was mindful of my hands and made sure to stop and scale when my hands were about to tear. The wall balls became a problem after the second round. I could feel it in my quads, they were still sore from Wednesday. I managed to finish this WOD with three rounds completed.

WOD 2 – AMRAP 6 minutes: 25 double unders, 15 thrusters (45 lb.)

We had a two minute rest in between workouts which helped me catch my breath. I was hoping my legs would recover in time but I wasn’t too sure. The double unders were not too difficult but the thrusters were hard on my legs. Most of my muscles were fatigued after the last workout making the thrusters harder after each round. I managed to finish one round under a minute but it took two minutes to finish the second one. I managed to finish the workout with three rounds and 25 double unders. 

Lift Heavy and Level Up!

Review: Inov-8 F-Lite 235

Nick Palomo5 Comments

My Nano 3s and Inov-8 Bare-XF 210s will not last forever. A year of CrossFit has taken a toll on them and the wear is starting to show. I was leaning towards the new Nano 4s but the design of the new Inov-8 F-Lite 235s caught my eye. I own a few pairs of Inov-8 shoes and I’m satisfied with their quality. My fiance purchased a pair for my birthday and I’ve been using them in the majority of my workouts ever since.

Looks, Fit and Sizing
The colorway and design of the 235s are very unique. It has a “yin yang” design with half the shoe being one of the two colors. The materials and construction feel solid and the Rope-Tec blends in well with the shoe. Using my 210s as a reference my fiance ordered the shoes in my actual size. The shoe fits well and better than my 210s. The toe box doesn’t feel as wide as the Nano 3s but it has plenty of room for your toes. They feel lighter than the Nano 3s and slightly heavier than the 210s. The shoe feels flexible enough for running and stiff enough for lifting making it an ideal shoe for any WOD.

Performance
I decided to do some squats and deadlifts to test out how these shoes handle lifts. I used a moderate weight when lifting and didn’t try to max out. These shoes were great and handle lifts well. They perform just as well as my Nano 3s. I didn’t feel the soles compress during heavy lifts and the shoe felt stable throughout.

After running in the 235s for a few weeks I have nothing but good things to say. I used a couple of 400m runs to test run performance. The 235s have a zero-drop profile and with the sticky rubber sole provide a lot of grip. I was concerned that the shoes would feel like the Nano 3s, thankfully that was not the case. The shoe grips the pavement well, only felt a slight slip when running through a wet area. My box doesn’t program rope climbs regularly and a rope is not set up at the box. I will update this post with any info on how the shoe holds up to rope climbs.

After using these shoes regularly for four months, I can say they are holding up well. The construction is solid, and the wear is not that noticeable. The quality is what I’ve come to expect from an Inov-8 product. The versatility of the F-Lite 235s is its strongest selling point. It does well in lifts and its a good shoe for shot to medium distance runs. I hope they release a few more colorways, black and red would look awesome.

If you have any questions, leave a comment at the bottom. Next on the review list is the Inov-8 Fastlifts and the Nike Metcon 1s and strength wraps.