I finally made some time to paint and Testament is finally finished. I know it’s been awhile since I posted painted models but I want to make this a more frequent segment. I recently assembled a few minis that I can hopefully prime and paint. I’ll be posting more photos in the upcoming weeks to show you what’s on deck. Check out some of the pictures of Testament below.
Lift Heavy and Level Up!
I know the equation above is not a solve for x. I have no clue what it means and it may be gibberish.
17.3
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95 lb.)
-then-
3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 lb.)
*Prior to 12:00, complete:
3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185 lb.)
*Prior to 16:00, complete:
3 rounds
9 chest-to-bar pull-ups
3 squat snatches (225 lb.)
*Prior to 20:00, complete:
10 chest-to-bar pull-ups
2 squat snatches (245 lb.)
*Prior to 24:00, complete:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.
*If all reps are completed, time cap extends by 4 minutes.
When Dave Castro announced the workout I stopped following at 185 lb. snatches. My max recorded snatch is 175 lb. and 185 lb. is too heavy for me. My wrist has been giving me issues during snatches so I was not confident at attempting that weight. I don’t know why I’m thinking about the heavy snatches when the path to get there is going to be very difficult.
I did 17.3 twice. Unlike 17.1 and 17.2, I liked this workout to do it twice. I finished the first workout in the fourth round, completing four 135 lb. snatches. I completed the second workout in the fifth round, completing three 135 lb. snatches.
I did the chest-to-bar pull-ups in single reps which didn’t take me much time. I also did the 95 lb. snatches touch and go. This lowered my time by at least two minutes but I had to catch my breath when I started on the 135 lb. snatches. I took about a minute on the snatches because I did them in singles. I started the fifth round at six minutes but I knew I wasn’t going to make it to the next round. I finished with three snatches, two reps short of my goal. I didn’t finish the second round of snatches but I did my best and I beat my first score by almost a full round. I’m happy with my result and I hope I’ll be able to hit 185 lb. for reps next year.
Lift Heavy and Level Up!
Last week it was my back and this week it’s my legs.
17.2 – AMRAP, 12 Minutes
2 Rounds
50 ft. dumbbell lunge (50 lb.)
16 toes-to-bar
8 dumbbell power clean (50 lb.)
-then-
2 Rounds
50 ft. dumbbell lunge (50 lb.)
16 bar muscle ups
8 dumbbell power clean (50 lb.)
Etc., alternating between toe-to-bar and bar muscle ups every two rounds.
Last week it was a single dumbbell, now it’s two! My biggest worry was getting at least one rep on the muscle ups. I haven’t done one since August and I failed in my previous attempts. I should have focused on the lunges since they were the hardest movement.
The workout started off great. I used the dumbbell stacking technique and did the lunges quickly. The toes-to-bar were done in sets of five and six. The cleans were not too bad either. I started to feel my legs get tired during the second round of lunges. I could feel my legs tightening up and had to rest at the end of 25 ft. I switched my grip to having one dumbbell head rest on my shoulder since it was becoming more difficult to stabilize the dumbbells when they were stacked. I finished the last set of lunges and went for another round of toes-to-bar and dumbbell power cleans.
Fatigue had set in and I was barely able to complete the reps on the toes-to-bar. I did small sets and then singles. I finished the cleans and started on the lunges. I finished 25 ft. and took a minute to catch my breath. It was close to time cap when I started my last 25 ft. of lunges. I finished at 11:55 and didn’t get to the muscle ups. After the workout I signed my sheet and went outside to throw up. I pushed myself to the limit and I wasn’t happy with my performance. I wanted to at least attempt a few muscle ups but I overestimated my fitness. However, this workout has given me the motivation to start going harder and pushing myself in workouts. I know I can do better, I just need to put in the work. I hope your workout went better than mine.
Lift Heavy and Level Up!
The Open has arrived and 17.1 didn’t disappoint. Like last year, 17.1 had a new movement, the dumbbell snatch. While burpees and box jumps are not new to Open workouts, burpee box jump overs have only been seen at Regionals. It was a fun workout that rewarded those with great conditioning.
17.1 – For Time, Time Cap: 20 Minutes
10 dumbell snatches (50 lb.)
15 burpee box jump overs
20 dumbell snatches (50 lb.)
15 burpee box jump overs
30 dumbell snatches (50 lb.)
15 burpee box jump overs
40 dumbell snatches (50 lb.)
15 burpee box jump overs
50 dumbell snatches (50 lb.)
15 burpee box jump overs
After seeing this workout performed on the announcement show I knew I wouldn’t finish. I haven’t worked on conditioning since the last open and I knew it would bite me in the ass. The workout started great. I went unbroken for the first two rounds but I was exhausted and it has only been six minutes. I started to chip away at the 30 dumbbell snatches but I couldn’t do it unbroken. I broke it up into small sets. The burpee box jump overs were broken up into small sets as well. This continued until time cap, finishing at 40 dumbbell snatches and one burpee box jump overs.
I did that workout in the morning and by the afternoon my back was sore. My form started to give out towards the end and I used more of my back than my legs. It has been two days since I did the workout and I’m still sore. I’m going to take a few days off before heading back to the gym. I’m ready for 17.2!
If you don’t understand the meme, watch the video below.
Lift Heavy and Level Up!
It has been a crazy few weeks and I’m slowly catching up. I condensed the last few weeks into one post.
Power Clean – 5 Rep Max
I haven’t done many cleans lately since we have been focusing on deadlifts. I haven’t done a five rep max before and I was excited to see how far I would get. I warmed up to 60 kg and went up from there. I added 10 kg each set and was able to complete five reps at 80 kg. I attempted to do them at 90 kg but the reps were not touch and go so I did not count it. I was able to complete three reps quickly but failed the fourth rep. After a quick reset I was able to complete each rep. Overall, I’m happy with the results and it shows my progress. Hopefully next time I will be able to complete all five at 90 kg.Power Snatch – 5 Rep Max
Like the power cleans that were done, a power snatch five rep max was programmed. I was equally excited to see how far I’ve come with snatches. I do not have a five rep max for power snatches but I did have a two rep max, 135 lb. My goal for this session was to complete five reps at 135 lb. Since snatches are my worst lift, I took it a bit slow in the beginning. I warmed up with the bar and loaded 95 lb. I’ve been having trouble with my right wrist but I did my best to stretch it out and used wrist wraps.
After warming up I loaded 135 lb. on the bar. My first rep felt light which gave me a lot of confidence. I was able to complete the five reps fairly easily. I loaded 145 lb. on the bar and tried to complete five reps. I fell short at only three reps before I had to set the bar down. I didn’t complete five but at least I finished five at 135 lb. Another great day at the gym!
Randy
75 power snatch (75 lb.)
My most memorable workout of the past few weeks was Randy. My previous time was 11:40 but I felt I could beat it. The power snatch five rep max from the previous week gave me confidence. I would have to be smart about pacing. I wanted to finish this workout in six minutes which would be about 13 reps a minute. I treated the workout like an EMOM. I knew the reps would catch up to me towards the end of the workout but I hoped I would be able to push through.
The workout started off great. I finished 13 reps in thirty seconds and was able to continue on pace until the fourth minute. This is where it started going down hill. I was able to complete 10 reps but it took me 45 seconds. I was at 49 reps at this point and I wanted to finish strong. I couldn’t push my body to lift the weight so I broke it up into smaller sets. I completed 70 reps at seven minutes. I took a few deep breaths and finished the last five at 7:25. I didn’t reach my goal of six minutes but I set a new PR!
Lift Heavy and Level Up!
This episode of Barbells and Boxcars we discuss Rodel’s one year into Crossfit. We talk about some video games stuff, a bit of a wargaming rant/vent and our recommendations. Thanks for listening.
If you have any questions, feel free to comment below or email them barbellsandboxcars@gmail.com. Check out the Barbells and Boxcars Facebook Page as well as the Limitless Fails Gaming Group Facebook Page. Also, Follow us on Twitch and watch us play some live table top games!
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Link: Episode 16
Drop the Controller and Get at It!
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.
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.
Lift Heavy and Level Up!
Back Squat – Find your 1RM
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.
Lift Heavy and Level Up!
Back Squat – 4×2 at 90% (345 lb.)
I haven’t lifted this much weight since the last back squat cycle. It was a 4×2 but I was only able to complete two sets at 345 lb. The squats felt great, and I would have been able to finish if I had enough time. I feel very confident in my squat and hopefully I can set a new PR next week.
Fight Gone Bad – 3 Rounds, 1 Minute Per Station\
Wall Ball (20 lb.)
Sumo Deadlift High Pull (75 lb.)
Box Jump (20 in.)
Push Press (75 lb.)
Row (cals.)
Rest 1 min
It’s been over a year since doing this workout but I was determined to set a new PR. My plan for the workout was to at least complete 20 reps for each movement, it was a lofty goal. The first round started well but I wasn’t close to my 20 reps. I was able to at least get at least 15 reps on all the movements including the row. I finished the round with 81 reps total. The next two rounds were not easy. I was able to keep up with the 15 reps on each movement but failed to get more than 10 or 11 reps on the row. I was exhausted by the end of the workout but I was at least able to set a new PR. I set a new total at 225 reps which is an increase of 15 reps. It’s not a large number but hopefully I will be able set a new PR next time I attempt this workout.
Lift Heavy and Level Up!
If you have any questions, feel free to comment below or email them barbellsandboxcars@gmail.com. Check out the Barbells and Boxcars Facebook Page as well as the Limitless Fails Gaming Group Facebook Page. Also, Follow us on Twitch and watch us play some live table top games!
RSS Feed: http://feeds.feedburner.com/BarbellsAndBoxcars
Link: Episode 15
Drop the Controller and Get at It!
8-Bit Barbell 