My Week As Rx (Probably Scaled): December 4 – December 10

I haven’t been doing a lot of posts lately. I just got back from the Philippines and I have a lot of stuff to do for the holidays. I’m trying to catch up with all my posts and I’m starting with my workout week. If you want to see my workout week, check out my Beyond the Whiteboard profile.

Monday

Back Squat – 6×6 at 70% (275 lb.)

We started a new back squat cycle and I’m pumped. I really want to get my squat up to 400 lb. but I haven’t been putting in the work. At the end of the cycle I want to at least hit a new PR, even if it’s only five pounds.

I worked up to 275 lb. slowly. I haven’t been squatting heavy and wanted a good warm up before putting on some heavy weight. Surprisingly, the squats felt good but not light. It took a lot of focus and concentration. I did notice some hip shift in the later sets which is something that I’ll need to correct. Overall, great squat session.

WOD – 10 Minute AMRAP

10 Single Arm Thrusters (50 lb.)
Run (100 m)
10 Single Arm Thrusters (50 lb.)
Run (100 m)

I almost scaled this workout to 30 or 40 lb. The weight was a little heavy for my left arm but I thought I could get through it. The run was going to be the longest portion of this workout. I was able to go through the right arm thrusters unbroken. When doing the left arm thrusters, I had to break up the reps. Like my squat, I have to work on my muscle imbalance. The run sucked but I kept a good pace and tried to catch my breath during the run. I finished three rounds and two right arm thrusters.

Tuesday

WOD 1 – For Time, 6 Minute Time Cap

3 Rounds

10 Deadlifts (275 lb.)
50 Double Unders

Like most workouts, it’s the cardio that’s going to kill me and those double unders look scary. The deadlifts seemed a bit heavy but I should be able to get through it in two sets each round. I warmed up a bit for the deadlifts before the workout started. I forgot how heavy 275 lb. felt, I wasn’t worried however since this is only about 65% of my 1RM.

I was able to get through the deadlifts in sets of five and go unbroken on the double unders in the first round. It only took about a minute to finish. The second and third sets were a lot harder. I had to take a few seconds in between sets. I kept missing my double unders and it took a lot time to string more together. At the time cap I was ten reps into the last round of double unders.

WOD 2 – AMRAP 6 Minutes

5 Pull Ups
7 Burpees
9 Double Unders

We had a two minute break before starting this workout. I am more comfortable with these movements and I wasn’t too worried. The hardest movement was going to be the burpees. I was still tired from the previous workout but I was able to get an okay start. I went through all the movements without much trouble but I had to take a few seconds in between movements. The burpees were the worst part. I moved at a very slow pace but I didn’t stop to catch my breath. I was able to go through all the pull ups and double unders unbroken. I was shooting for six rounds, trying to do this workout like an EMOM, but that didn’t go as plan. I finished this workout with four rounds and two pull ups.

Lift Heavy and Level Up!

Advertisements

My Week As Rx (Probably Scaled): November 6 – November 12

The last few weeks have been busy. I was not going to the gym consistently, and I was able to go five days out of the last three weeks. Now that things have calmed down, I can get back to documenting my CrossFit journey!

Monday

Strict Press – Find your 1RM

After missing the past few weeks, I knew this was going to be tough and my chance of setting a new PR were slim. However, I was going to give it my all and try my best. I loaded up some weight and started the warm up. The coaches suggested some percentages for the warm up that I followed until I reached 85% of my 1RM. 145 lb. felt good and I was able to complete two reps at that weight. I loaded 155 lb. and I was not able to get the bar past my eyes. I took a few minutes rest and tried again but ended up with the same result, no rep. I felt defeated but I know, I need to work more. If I was more consistent, maybe I would have been able to get it. Next time, their is always next time.

WOD 1 – 8 Minute Time Cap

15-9-6

Thrusters (135 lb.)

Chest to bar pull ups

After failing at my strict press PR, I knew I had to redeem myself. I decided not to scale the thrusters and attempt the workout Rx. The chest to bar pull ups were going to be hard but that’s to be expected. The first 15 reps of thrusters were not bad. I broke it up into two sets of ten and five making the work manageable. The chest to bars were broken up into sets of five. The last two rounds were a lot harder but I was able to grind through it. I Finished the workout at 7:17.

WOD 2 – 6 Minute AMRAP10 burpees

50 double unders

We started only a minute after finishing the first WOD. I was exhausted and tried to catch my breath before starting the next workout. What followed was the slowest burpees I’ve ever done. I would hit the deck, and rest at the bottom for a second before standing up. It was a snails pace but it was the best I could do. The double unders however went a lot better than expected. I finished two rounds unbroken and had to break up the other rounds into three or four sets. It was a great workout but I wish I had more energy for the burpees. I finished the workout with two rounds and three burpees.

Wednesday

Power Clean Complex

1 Power Clean + 3 Push Press

My power cleans have been consistent lately. I’ve been able to complete some complexes at 205 lb. but the push press would be tough at that weight. My last three rep max attempt was at 200 lb., a new PR. I was hoping I would be able to complete this complex at 205 lb. At the beginning of the workout the clean and push presses felt great. As the weights increased the push press became more difficult but I was able to complete the lifts without any misses. At 205 lb. the clean wasn’t hard but the push presses were very heavy. I was able to get one good rep and two “ugly” reps. I was able to lock out my arms and not re dip like a jerk. They were not the nicest looking lifts but I got them done. Complete one complex at 205 lb.

Snatch Pull – 3×3 at 110% (205 lb)

205 lb. was 10 lb. over my 110% but I wanted to try out pulls at this weight. I took the first set to get used to the weight. It was heavier than what I’m used to but I tried to focus on form and completing the pulls. After the first set, the other two went smooth. The weight still felt heavy but I’m sure I will be able to snatch this one day.

Back Squat – 3×10 at 65% (245 lb.)

Ten reps is no joke! I was confident going into the workout but as the warm up went on, I started to have doubts. Doing five reps at 225 lb. was a lot harder than what I expected. Ten reps at 245 lb. was going to be terrible.

I psyched myself up and started on my first set. I felt good until the ninth rep where I started to feel tired. I barely made it up on the 10th rep. The next set was just as hard. I barely finished the set, getting stuck on the eighth rep. The last set was the most difficult. I made it to five reps before I had to re rack the bar. I took about 30 seconds of rest and finished the last five reps. It was a very challenging squat workout.

Lift Heavy and Level Up!

My Week As Rx (Probably Scaled): October 9 – October 15

This is going to be a long post. I worked out for five days straight. I’ll try not to bore you and if you want to see my workout week, check out my Beyond the Whiteboard profile.

Monday

Overhead Squat Complex – Find a  Heavy 1 Rep

Behind the neck push jerk + overhead squat

I treated this as an overhead squat max. I usually push jerk to get the weight overhead. My goal for this was to complete at least 200 lb. After warm up, I was able to complete lifts at 185 lb. and 200 lb. The lifts felt good and decided to try 220 lb., five pounds below my current PR. After a minute of rest, I attempted the lift and was able to complete it. I decided to call it a day. I was happy with my lift.

Hang Snatch – 3×3 at 75% (130 lb.)

I was riding my high completing the overhead squat and went directly into the hang snatches. 130 lb. is heavy for me but I used straps to keep my grip in tact. I had one miss in the first set. I took a breath and focused. I was able to complete the next nine reps without a miss. Not bad for snatches.

Strict Press – 3×5 at 65% (110 lb.)

After all the strict press work we have been doing, this was a piece of cake. Had no issues.

Back Squat – 3×5 at 75% (264 lb.)

I didn’t need a warm up for this and went into it quickly. I haven’t been squatting heavy so this took some effort. It was a tough three rounds but I got through it quickly.

Tuesday

Overhead Squat – Find a 3RM

I was a bit sore from Monday but I was going to try and set a new PR today. I started with 135 lb. and worked up to 185 lb. before  thinking of my next few weights. I decided to lift 195 lb. and then jump to 209 lb. to try and set a new PR. I was able to finish three reps but they were a struggle. I was able to PR my overhead squat by four pounds. Not a large number but I’m happy with it.

WOD – Double Under Nancy

5 Rounds

50 double unders
15 overhead squats (95 lb.)

I did this workout three years ago. I scaled to using only the bar which took me 14:26. This time around, I wanted to PR my time as well as the weight. After doing the overhead squat session, I was feeling good. I was confident in my overhead squat but not the double unders. I didn’t want to push too hard and gas in the third or fourth round.

The workout started great, I was able to go unbroken on the double unders and the overhead squats for the first two rounds. Round three started to get tough. I was barely able to string 10-20 double unders before messing up. The overhead squats were starting to feel heavy. I was able to get five or six reps before setting the bar back on my back.

It was a grind to finish the fourth round but I almost gave up at the fifth. My legs were on fire and it me a few seconds to catch my breath. Around this time my wife finished her workout and walked over to me to give me some encouragement. I was able to get through the double unders and go unbroken on the overhead squats. The overhead squats were extremely difficult. I had to put all my focus into keeping my arms engaged and break through the pain. I almost lost it around rep seven or eight but I was able to save it. My arms were starting to go numb right when I finished the last rep. My total time was 13:21, 1:05 faster than my last time. Double PR for the day!

Wednesday

Bench Press – 5×2 at 90% (205 lb.)

This was the heaviest I’ve gone in awhile. Surprisingly, it wasn’t too bad. I used a spotter but I didn’t have to be helped. It felt great.

Partner WOD – AMRAP, 16 Minutes

20 box jumps (24 in.)
15 deadlifts (225 lb.)
Handstand hold (30 sec.)

I did this partner workout with my wife and we scaled it. Instead of the handstand hold it was a 10m handstand walk. The scale was handstand holds which was more than enough to get our shoulders burning. We split the reps down the middle. Our goals for this workout was to complete six rounds.

The first three rounds went smooth but my partner and I were tired out. I under estimated the deadlifts and tired my best to keep up the intensity.We fell short of the six round goal and completed only five rounds.

Thursday

Clean Complex

Clean + Hang Clean + Clean

This was a fun complex but it was also frustrating. I couldn’t hold onto the bar during the hang portion of the complex at 215 lb. and decided to finish the workout. I have work on establishing the hook grip after the first clean. That should help with my grip issues. I was able to complete the complex at 205 lb.

Push Press – 4×5 at 65% (145 lb.)

At 65% I was able to finish this workout quickly. I focused on my front rack position and my finishing position

Back Squat + Jerk

3 back squat + behind the neck jerk

This was a difficult one because of the behind the neck jerk. I haven’t been practicing it that much and it felt a bit awkward. My limiting factor for this complex was going to be the jerk but I wanted to work up to 225 lb. I started off with a light weight, focusing on form and getting used to the movement. I started getting used to the movement but my form wasn’t great. I was able to reach my goal of 225 lb. but it wasn’t pretty. I had a slight press on jerk and I had to save it. Slowly getting back into these movements.

Friday

Strict Press – 5×6 at 65% (99 lb.)

I was able to get through this quickly. The last two rounds were tough but not too difficult.

Strict Press – 1×10 at 60% (88 lb.)

This burnout set was difficult. After the thirty reps my arms were tired. I was able to complete about eight reps at a touch and go pace before my arms were tired. I was able to finish the last two reps but they took a bit longer. 88 lb. never felt so heavy!

Partner WOD – AMRAP, 20 Minutes

4 muscle up
8 pistols
12 handstand push ups
Run (200 m)

I did this workout with my wife and we had a great time. I was able to do all the movements Rx but she had to scale. The reps were split in half and the worst part of this workout was the run, no surprise there.

The first few rounds started off great. The movements were challenging but I was able to get through them quickly. We started to slow down after round four. I was able to keep my same pace but my partner had to slow down a bit. I kept an okay pace for the rest of the workout but had to slow down on my partners reps. It was not a problem and my goal was to keep her moving and motivated. We survived the workout and finished with six rounds and a muscle up. Great partner workout!

Lift Heavy and Level Up!

B&B RPG Savage Worlds Adventure Part 2

Part two of our B&B RPG session. Check out PART ONE and our podcast FEED or search for Barbells and Boxcars on iTunes and Google Play. Thanks for listening.

Barbells and Boxcars

Hello and welcome to B&B RPG where grown ups gather around a table, go on adventures and fail dice rolls. This is pt2 of the Savage Worlds adventures. We pick up where we last left our heroes. Will we uncover the root of this evil? Listen and find out

you can listen here

Dont forget to check out our regular Barbells and Boxcars podcasts for your crossfit and nerd/geek fix.

Feel free to leave us some comments.

Shout out to our gym Custom Fitness. You can check out their website http://customfitnessguam.com/ for information on them and what they offer.

Check out our facebook pages: Barbells and Boxcars & Limitless Fails Gaming Group

You can message us at barbellsandboxcars@gmail.com and give us some feedback. We would love to hear from you

Find us on Instagram @barbellsandbocars and @limitlessfails

View original post

Barbells & Boxcars ep 31 Being focused while intoxicated

New episode of Barbells and Boxcars is here! We talk about Ricky Gerard being stripped of his third place finish and my week in CrossFit (Rodel didn’t go this week). We also talk about the games we played that day, Shadow War Armageddon and Warmachine. Check out our podcast FEED or search for Barbells and Boxcars on iTunes and Google Play. Thanks for listening.

Barbells and Boxcars

Hello again to another episode of Barbells and Boxcars. In this episode we dicuss whats been going on in the Crossfit community, our week in crossfit, some beer talk, gaming stuff and other geek/nerd stuff. We hope you enjoy this episode.

You can listen here

Thanks for listening.

Feel free to leave us some comments.

Shout out to our gym Custom Fitness. You can check out their website http://customfitnessguam.com/ for information on them and what they offer.

Check out our facebook pages: Barbells and Boxcars & Limitless Fails Gaming Group

You can message us at barbellsandboxcars@gmail.com and give us some feedback. We would love to hear from you

Find us on Instagram @barbellsandbocars and @limitlessfails

View original post

My Week As Rx (Probably Scaled): September 25 – October 2

If you want to see my workout week, check out my Beyond the Whiteboard profile.

Tuesday

Back Squat – 5×5 at 65% (255 lb.)

I was able to get through these fairly quickly. 65% is not a light weight especially since I haven’t been squatting. I was able to get through it without any issues.

WOD – Alternating EMOM, 15 Minutes

20 Russian kettlebell swings (54 lb.)
15 calorie rows
10 burpees

This workout was intense. My goal was to complete all the reps each minute but I knew it was going to take a lot of effort. The hardest movement was going to be the 15 calorie row. That was going to take me at least 40 seconds to finish. The burpees were not going to be too bad and the kb swings were going to be manageable.

The first two rounds were rough. I was able to finish all the reps but the second round was a struggle to complete the 15 cals. on the rower. It took me about 50 seconds to finish the cals. Rounds three to five were the same. I was exhausted and I wasn’t able to complete all the reps. I would finish about 15 reps on the kb swings, 10-13 cals. on the rower and five to eight reps on the burpees. I pushed it as hard as I could.

Wednesday

Snatch – 3×2 at 85% (145 lb.)

Heavy snatch day. My snatches have not been that heavy lately and power not squat. Warmed up but was a little tight in my hips. My wrist was nagging me a bit but not too the point where it was too much. Once I hit 145 lb. I used straps. The first set of two was okay. I was extending too early. One of the guys I was working with told me to be patient and stay on my midfoot to heel. I changed up a bit and my lifts looked better. My wrist and forearm were starting to hurt but nothing too painful. The last two reps went well and my form improved.

Clean and Jerk – 3×2 at 85% (190 lb.)

Unlike snatches, I’m more comfortable with clean and jerks. It’s not as painful on my wrists unlike the snatch. After warming up to my 85% I was feeling good. My clean went well but I needed a lot of work on the jerk. I need to time the dip and drop better. I had some ugly lifts but I was able to save them. I’m sure I would have gotten two red lights on a jerk but I’m still learning. It was a great lifting session.

Front Squat – 2×3 at 85% (245 lb.)

I haven’t done heavy front squats in awhile and I wasn’t sure if I could reach my 85%. At least I didn’t need to warm up for this since we were front squatting during the clean and jerks. I loaded 245 lb. on the bar and it felt heavy. I also struggled a lot during this lift. My core has weakened and my breathing sucks. I was trying my best to keep my body upright but my shoulders would collapse at the bottom. It was a grind but I was able to finish.

Lift Heavy and Level Up!

B&B RPG A Savage World Adventure pt. 1

This is not like our regular podcast episode. We recorded an RPG session with our friend Joel as the GM. The Savage World system is new to us but we had a great time. Stepping out of the fantasy worlds of D&D and the Iron Kingdoms we had a great time with a new setting and system. We plan to do more episodes like this in the future. Hopefully we can make this a regular thing. Check out our podcast FEED or search for Barbells and Boxcars on iTunes and Google Play. Thanks for listening.

Barbells and Boxcars

Hello and welcome to B&B RPG where grown ups gather around a table, go on amazing adventures and fail dice rolls. The Barbells and Boxcars crew play a table top rpg using the Savage World rules set. Our game master Joel takes us on an introduction adventure with savage world as we learn how to play savage world. This will be part 1 of maybe a 3 or 4 part series. Kick back, relax and enjoy.

You can listen here

Dont forget to check out our regular Barbells and Boxcars podcasts for your crossfit and nerd/geek fix.

Feel free to leave us some comments.

Shout out to our gym Custom Fitness. You can check out their website http://customfitnessguam.com/ for information on them and what they offer.

Check out our facebook pages: Barbells and Boxcars & Limitless Fails Gaming Group

You can message us at barbellsandboxcars@gmail.com and give us some feedback…

View original post 14 more words

Barbells & Boxcars ep. 30 Standing awkwardly in the hallway while peeing

New episode of Barbells and Boxcars. We have two returning guests, Javin and Van. We talk about our week in CrossFit, dieting and some of the games we played that day. Check out our podcast FEED or search for Barbells and Boxcars on iTunes and Google Play. Thanks for listening.

Barbells and Boxcars

Hello and welcome to another episode of Barbells and Boxcars where two guys try to do crossfit and fail dice roll. This episode we talk about our crossfit adventures, trying out a new diet plan, talked about our game of Infinity, some geek and nerd stuff, and our recommendations.

Thanks for listening. We hope you enjoy this episode.

You can listen here

Feel free to leave us some comments.

Shout out to our gym Custom Fitness. You can check out their website http://customfitnessguam.com/ for information on them and what they offer.

Check out our facebook pages: Barbells and Boxcars & Limitless Fails Gaming Group

You can message us at barbellsandboxcars@gmail.com and give us some feedback. We would love to hear from you

Find us on Instagram @barbellsandbocars and @limitlessfails

View original post

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

If you want to see my workout week, check out my Beyond the Whiteboard profile.

Monday

Strict Press – Establish a 1RM

My heaviest strict press was around 155 about two years ago, I was able to do two reps. Last year I was able to lift 145 lb. for three. I was hoping to lift at least 145 lb. but I wasn’t confident. I loaded 95 lb. on the bar and started to warm up, adding 20 lb. until I reached 135 lb. I added on 10 lb. and attempted the lift. I was able to complete it, but barely. I knew 155 was going to be tough. I attempted the lift but was barely able to get it higher than a few inches off my shoulders. I racked the bar and waited a few minutes. I attempted a second lift and the bar went lower than the first attempt. I called it quits but I was happy with my result. I hope after this strength cycle, I’ll be able to lift 165 lb.

WOD – AMRAP 12 Minutes

12 box jumps
9 push press (50 kg.)
6 lateral burpee over bar

After my failed lifts on the strict press, it was time for a short amrap. Plans for the workout, jump for all box jumps, unbroken on push press and survive the burpees over bar. I wanted to finish at least five rounds. My pace for the workout would have to be 2:15 per round.

The first three rounds of the workout went well. I kept up with the pace and finished them under six minutes. The fourth round is where I hit a wall. I was breathing pretty hard at this point and too about 30 seconds to catch my breath. I slipped on one of the box jumps during this round but thankfully I didn’t hit my shins on the box. I focused on the movement and took a few deep breaths and continued. The push presses were not bad but my shoulder were wearing out. I had to break up the reps in the fifth round. The burpees were the worst. It was only six reps but they were the hardest six reps. I tried to hold the standard of taking off with two feet and landing with two feet but I would mess up and do a one legged hop over. I was frustrated and exhausted but I trudged on. I met my goal and finished this workout with five rounds and three box jumps, barely.

Tuesday

Snatch Complex – Three Position Snatch: Ground, Above Knee, Hip

I’m still working on the snatch. We did a heave one rep last week but I’m still a little rusty. I started at 40 kg and worked up to 65 kg. I felt pretty good throughout the positions but the hang is the hardest. My grip gives out during the pull. I attempted 70 kg but I missed on the hang.

WOD – For Time (10,9,8,7,6,5,4,3,2,1)

Power Snatch (95 lb.)
Overhead Squat (95 lb.)

This was going to be a difficult workout. 55 reps of snatches at 95 lb. was a lot, especially after the snatch complex. I planned to break up the snatch reps in half and go almost unbroken on overhead squats since it’s my stronger movement.

The power snatches from rounds 8-10 were broken up into two sets with 15 – 20 seconds in between sets. The overhead squats were done unbroken. By the round of seven, I could feel the fatigue set in. My lower back was starting to get tight and my shoulders were feeling weak. I started breaking the sets into three which took longer but I was able to keep a good pace. I felt like quitting around round five and I almost gave up. My wife and coaches pushed me and I finished the workout in 13:27.

Wednesday

Bench Press – Find a 1RM

The last time I did heavy bench presses was last year. It’s not a huge part of the programming at the box and I haven’t been doing it on my own. My last 1RM was 240 lb. and I didn’t know how well I was going to do that day. I did a typical warm up. Starting at 95 lb. and working up with 30 – 50 lb. increments. I maxed my bench press at 205 lb. which is 40 lb. lower than my previous max. I have to work back up to that number over the next few weeks.

WOD – Elizabeth, Time Cap – 10 Minutes

21-15-9

Clean (135 lb.)
Ring dips

This was going to be a tough workout. The last time I attempted this workout, I almost passed out. I haven’t been working on my dips but I wanted to do this Rx. I would push until I had to scale the ring dips. I decided to break up the reps into three sets of seven. The first round of 21 cleans went well. I was able to do the sets unbroken. The ring dips were a different story. I was able to complete seven reps but I was moving too slow. Given enough time, I would have been able to complete this workout Rx but I wanted to keep moving and finish most of the reps under time cap. Even the scaled ring dips were taking a toll on my arms. My arms were shot but I was able to finish 15 scaled dips when time cap was called. If I had another three minutes I would have been able to finish this workout. Need to work on my dips.

Lift Heavy and Level Up!

Miniature Mondays: Reckoner 2, Electric Boogaloo

Reckoner, Heavy Warjack by Privateer Press

With the Vanquisher finished, I’m moving on to the other heavy warjack in the lot, the Reckoner. The model is not perfect. Some of the details were obscured during the paint stripping process and I had to do a lot of major gap filling near the base of the smoke stacks. Also, whoever assembled the model scraped a little too much off some parts. I should be able to work with it but I will not repair it. Hopefully, it will look decent after it’s painted.

I previously purchased a heavy warjack kit and magnetized the Reckoner chassis. This model is going to stay a permanent Reckoner since I use at least one in most of my lists. I might paint it slightly differently but still working with black and sanguine.

Lift Heavy and Level Up!