2016

My Week As Rx (Probably Scaled): October 3 – October 9

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Monday

I’m finally back in the gym! After six weeks of no exercise, I can finally lift some weight again. I will be doing the class workouts for this week and maybe next week before resuming the barbell club training. I will be trying to incorporate the class workout at least once a week.
Overhead Squat: 4×2 at 90% (195 lb.)
I wasn’t looking forward to this. After not doing any work for the past few weeks, I wasn’t sure if I could lift my 90%. I decided to take it slow and take it one set at a time. After a few sets, it became clear that I wouldn’t be able to hit my 90% and to attempt it now would risk injury. My body wasn’t used to this much strain. I decided to at least get up to my 80% (175 lb.). Did two sets at 165 lb. and then did one set at 175 lb. I’m confident that I will get back to my old self if I keep coming to the gym.
WOD – Every 3 Minutes for 18 Minutes
15 Overhead squats (75 lb.)
10 Burpee over bars
5 chest to bar pull ups
This workout was extremely difficult. The first round wasn’t too bad. I was able to get through all 15 overhead squats unbroken. The burpees however killed  me. I was breathing very hard by the time I got to the chest to bar pull ups. I did those in singles trying to catch my breath. I finished the first round in two minutes. I tried to catch my breath but a minute wasn’t long enough. I started on the second round and couldn’t finish the chest to bar pull ups under time.It was at this point that I made a decision to skip the round and rest for three minutes. I was gassed. I stripped the bar and tried to catch my breath but I couldn’t. Before I knew it, it was time for the fourth round. The overhead squats were easy but the burpees took a lot of time. I finished the burpees but I couldn’t get to the pull up bar. I decided to catch my breath and sit out the fifth round.

I was determined to finish all reps in the sixth round. It was a grind but I was able to finish the last rep of the chest to bar pull ups with 30 seconds left in the round. I felt light-headed, my legs were weak and I decided to sit down on the floor. I took me a few minutes before I was able to stand up and walk towards my water bottle. I felt better about 10 minutes after the end of the workout. Thankfully we didn’t have a buy out.

This was an eye opener. I have a lot of work to do and I’m more determined to get back to the fitness level I was before the wedding. It’s going to be a long road but I know I’ll get there.

Tuesday

Behind the Neck Split Jerk – 1 Rep Heavy
 
My quads were still sore from Monday. I pushed too hard and my legs were paying for it. I wasn’t going to make the same mistake today. I didn’t want to try and hit a PR instead, I wanted to work up to something under my current 1RM. I was able to hit 205 lb. and I think I could have done more. I was hesitant to push it though, seeing how going to hard too fast didn’t workout out for me on Monday. Next week we’ll be attempting a new 1 RM, hopefully I can set a new PR.
WOD – 15 Minute TC
 
1-2-3-4-5-6-7-8-9-10
Handstand push ups
Deadlift (185 lb.)
I decided to scale the deadlfit from 225 lb. to 185 lb. I haven’t deadlifted anything heavy in awhile and I didn’t want to strain my legs and back. This would also allow me to focus on my handstand push ups. The first few rounds were easy and I didn’t have any problems until the seventh round. I tried to break up the handstand push ups but my shoulders and triceps were starting to give out.
I hit the tenth round and I gave up. I had about three minutes left and I couldn’t finish. I was about four reps into the handstand push ups and I just stopped. CrossFit is very humbling. I thought I was doing great in class and then I get to a workout that takes me down a peg. I know I can get better, I just need to get to the gym!
Lift Heavy and Level Up!
 

Miniature Mondays: Boar

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Attacking Midfielder: Boar

I haven’t done much painting lately but I just got back from Europe and picked up some brushes. A Da Vinci, a few Raphaels and some Rembrandts. Seeing all the museums in Europe has inspired me to continue painting and has renewed my interest. I can’t wait to try out my new brushes on a few models. Since I painted Ox instead of Boar, I decided he would be next. I’ll be following the same scheme but I’ll be slightly changing some colors. I want to finish this guy over the next week or two. He’s one of my favorite characters from the game. Here are some pictures before I paint him.

 

 

Lift Heavy and Level Up!

October 2016 Bam Box Theme: Watching

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Taken from the Bam! box website.

A New Subscription Box

After visiting the many museums in Europe, I have found a new appreciation for art. We purchased a few prints from various museums and we are planning to hang around our house. Besides fine art, I also wanted to display art pieces from my nerdier side which is why I decided to subscribe to the Bam! Box. This monthly subscription box comes with at least one autographed item and is worth about $60+. Every box  may have an upgrade or limited edition items. 1 in 10 boxes also contains an extra autographed item.

 

I’ve seen a few unboxings and I like the items that come in it. The signed items are what interest me the most. I hope they include a few prints that I can frame and hang up. I’m not a huge horror fan but I decided to sign up for this month anyway. I hope I get some good stuff. I might cancel after, we will see how it goes.

Lift Heavy and Level Up!

Loot Crate October 2016 Theme: Horror

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Taken from the Loot Crate email



We shouldn’t be surprised that October’s crate will deal with Horror films. Everything from crazy serial killers to the zombie apocalypse. The films listed are classics. Leatherface, Freddy, and Jason are all names that struck fear in the hearts of kids that grew up watching these on Halloween night. A bit surprised we couldn’t get Michael Myers in this as well. We have had a few items from The Walking Dead in past crates that were okay at best. I hope this month’s crate has something better.

Hint’s from the email were:

Chow down with Freddy

Show your camp spirit

Join a Dead-ly team

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.

Lift Heavy and Level Up!

My Week As Rx (Probably Scaled): August 8 – August 14

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Wednesday

Overhead Squat – Find Your 1RM

I was able to PR this lift! I warmed up to 155 lb. and worked up to 210 lb. The weight wasn’t bad and I probably could have went another 5-10 lb. heavier but we ran out of time. Also, my wrist and forearm were starting to hurt so I took a break and stretched it out.

WOD – Open Workout 13.4

AMReps in 7 minutes

3 clean and jerks (135 lb.)
3 toes to bar

6 clean and jerks (135 lb.)
6 toes to bar
9 clean and jerks (135 lb.)
9 toes to bar
12 clean and jerks (135 lb.)
12 toes to bar
15 clean and jerks (135 lb.)
15 toes to bar
18 clean and jerks (135 lb.)
18 toes to bar
 
I heard this workout was tough and I could see why. The clean and jerk weight wasn’t too heavy but the toes to bar were going to kill me. I was able to keep a steady pace until the round of nine. The clean and jerk were getting heavier and I had to do them in sets of three. I would take about 15 to 30 seconds of rest in between sets. The toes to bar were a lot slower. I would do about two reps at a time. My abs would cramp up and it was harder to string more than two reps together. I finished 9 toes to bar by the end of seven minutes. 


Friday

Snatch Complex – Find heavy 1 rep
 
Power snatch + 2 overhead squats
 
I was still a bit weary of this workout since my wrist and forearm problems have been flaring up. I also do not like doing overhead squats with my snatch grip. Thankfully, I didn’t have any issues during this workout and I managed to PR my snatch. I was able to complete this complex at 165 lb. which is a 10 lb. PR. I attempted to snatch 175 lb. but was unable to get under the weight. I can feel another PR coming!

Partner WOD – 15 Minute AMRAP

9 push press (115 1b.)
6 front squat (115 1b.)
3 power snatch (115 1b.)

We broke up the work into alternating rounds and I started first. The original weight was 135 lb. but I wasn’t able to power snatch it. I was too tired so we stripped the weight down to 115 lb. which was manageable. The first few rounds were great. The push press, front squat were unbroken and the power snatch were done in fast singles. I started to slow down on the push press and power snatch. I would do about six reps and then rest the bar on my shoulders before finishing the reps. I would take more rest between snatches. It was tough but we managed to complete 10 rounds in 15 minutes.

Lift Heavy and Level Up!

My Week As Rx (Probably Scaled): July 25 – July 31

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Tuesday

Partner WOD
 
Jack, 20 Minute AMRAP
10 push press, (115 lb.)
10 kb swings (Russian, 54 lb.)
10 box jumps (24 in.)
Alternating rounds.This was my first time doing Jack with a partner. I’ve done it by myself but I scaled the push press to 95 lb. We started great, finishing most rounds under a minute. The hardest movements were the box jumps. After the first two rounds I was able to complete all the reps jumping but I had to do step ups after that round. Since my partner was just as fast on the movements, I didn’t have a lot of recovery time after. We pushed each other and eventually finished 15 rounds. Hopefully the next time I do this solo, I’m able to complete at least eight rounds Rx.

 

Wednesday

Snatch – 1×2 at 60% (95 lb.), 1×2 at 70% (110 lb.), 1×2 at 80% (125 lb.) x2Breezed through this workout. I was able to hit all my numbers without much issues. I feel a lot better doing snatches.

Clean and Jerk Complex – Every 1:30 for 9:00 Minutes
2 clean + 1 jerk at 75% (165 lb.)I was able to hit all my lifts within time. It’s a continuation of previous workouts.

Clean High Pull – 4×3 at 85% (185 lb.)This workout was fun. I’m starting to enjoy high pulls.

Lift Heavy and Level Up!

My Week As Rx (Probably Scaled): July 18 – July 24

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Tuesday

Bench Press – 5×5 at a heavy set of 5

I haven’t been doing much bench work lately. My range was probably going to be between 165 lb. – 185 lb. After warming up to 165 lb. I was able to complete five reps without much resistance so I went up to 185 lb. The weight was heavy but I was able to complete five reps each set. I ran out of time and stopped at four sets.

WOD
 
Elizabeth – 15 Minute Time Cap
21-15-9
Cleans (135 lb.)
Ring dips

It has been a year since I’ve done this workout. I scaled the cleans and ring dips but this time, I decided to Rx the cleans. I have been doing a lot of work at 135 lb. thanks to the barbell club. I would have to be smart about how I broke up the sets. My plan was going to be to break up each round into three sets.The cleans were manageable for the first round. I broke up the reps into sevens and the ring dips were the same. I tried to do the first round Rx but I gave up after rep 14. I haven’t been doing much dip work lately and it shows. The second round wasn’t too bad but I was a lot slower. The last round of nine, was hard. One of the coaches was pushing me to finish, making sure I would do at least one rep before resting. After finishing the cleans I felt light headed. I tried to do ring dips but I stopped after the first two reps. I couldn’t finish the last seven. My breathing was horrible and I just sat down and caught my breath. I had about two minutes left before time cap but I couldn’t get up and finish. That was the first time I felt that bad during a workout. My lack of conditioning shows and it sucks. I need to find a way to balance both.

Friday

WOD
3 Rounds Of:
Run (400 m)
21 kb swings (54 lb.)
12 hand stand push ups
This was a fun workout. I knew the run was going to suck, and the handstand push ups were going to be a lot harder after the skills work we did earlier. The first round was okay, I was able to complete the run at a good pace, the kb swings were done unbroken and the hand stand push ups were done in two sets of six. The second round was where I started to slow down. I was slower on the run but not by too much. I was able to finish the kb swings unbroken but I hit a wall at the handstand push ups. I was able to do five reps then three then four. I was considerably slower. The last round was the worst. The run was hard. I had to push myself mentally to stay focused and not walk. I finished the run and took 15 seconds to catch my breath. I picked up the kb and managed to complete 11 reps before dropping it. I was hoping to do it unbroken again but it was too taxing. After a short rest I picked it back up and finished the remaining 10 reps. The last round of hand stand push ups were slow I was able to complete maybe two or three reps before resting. Other members were cheering me on and I found the energy to complete the last few reps. I finished the workout at 15:48.

 

Lift Heavy and Level Up!

Barbells and Boxcars: Episode 10

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Episode 10

After a few weeks of being inactive, Rodel and I are back with a new episode. We talk about our take on the CrossFit games and what we have been doing in the gym. During the gaming section, we talk about the release of Pokemon Go, new board games and a Warmachine game. We finished the night with some 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 10

One Night in Karazhan: A Hearthstone Adventure

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I don’t post about Hearthstone but I’m very excited for the upcoming adventure, One Night in Karazhan. I quit playing World of Warcraft (WoW) before the Burning Crusade expansion was released and didn’t pick the game back up until the later months of Wrath of the Lich King. I missed out on the Kharazan raid which I hear, was one of the best raids. Since I didn’t get to experience the raid, I hope this Hearthstone adventure is just as fun. The last adventure, League of Explorers was awesome and knowing Blizzard, this will be the same.

This adventure will add 45 new cards to Hearthstone. This adventure will contain a prologue and four wings. The first wing will be released on August 11 and the last wing will be released September 1. The prologue will be free and the four wings, as a bundle, will cost $19.99. If you want to buy individual wings you can for $6.99 or 700 gold (in game currency).

I have a bunch of gold saved up from completing quests and winning games so I’m set! I have enough gold to cover this adventure and hopefully I will have enough saved up for the last expansion that releases later this year.

Lift Heavy and Level Up!