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Link: EPISODE 8
I under estimated this workout. The weight wasn’t too heavy and I thought it would be easy. After the first minute, I realized it was going to be a lot harder. Two squat cleans and a jerk add up quickly. I tried to recover but I could never fully catch my breath. I was able to finish the workout but it was tough.
I’m not sure if I was tired from all the squat cleans but the back squats felt very heavy.
The hardest part for me was the row. We broke up the row into sets of 25 cals. which was bearable. I tried to keep a pace of one cal. per pull but I wasn’t able to keep it up for too long. The shuttle run wasn’t too bad. We did 100 m intervals which gave us enough time to catch our breath. The other movements were not too bad. I almost finished the power cleans unbroken but by grip started to give out. We finished the workout with 1 round plus 100 cal. row and 50 m run.
This workout was better than Monday. I was able to finish it quickly without much trouble. I felt a lot stronger than Monday.
This session of back squats was better than Monday. It was heavier than Monday but I wasn’t too worried. I was still feeling the aftermath of the clean complex but I took some time to recover before warming up. My legs felt great so I gained more confidence in my lifts. I was able to get through all the sets without much of an issue. 285 lb. is not as heavy as it used to be!
Lift Heavy and Level Up!
A lot of sets but I was able to finish quickly. I rested about two minutes between each set.
No Feet Power Cleans – 5×3 reps at 70% (165 lb.)
I haven’t done this drill in awhile. I had to do a few reps just to make sure I wasn’t moving my feet. After getting used to it, I was able to finish the workout with out issue.
I found a few issues with my form while doing this workout. I noticed my heels would come off the floor during the push press. I need to work on my hip mobility and flexibility. The first few sets of snatch balances were uncomfortable since my hips were still tight. I need to warm up better before lifting.
Had to use straps for this workout. It was easier to focus on form since I wasn’t worried about my grip.
More strict press work. I took two minutes after every set to rest. Was able to finish this workout under thirty minutes which was a good pace. The last two sets were the hardest. My form wasn’t that great but I managed to finish it.
3 second decent, 10 second pause
Like the pause front squat workout, this one sucked. However, it showed me a weaknesses in my squat. I had a difficult time breathing under the weight. I tried to keep my torso upright but I would collapse a bit after the 8th second. I was able to do both reps without rest for three sets. During the last two sets, I would rest a bit after the first rep. I was worried I would pass out and took the time to catch my breath.
The did this workout a year ago and I had to scale it. Instead of muscle ups I would do four chest to bar pull ups and two ring dips. I also used a lighter kettlebell for the swings. This time, I was able to do it mostly Rx with the exception of the muscle up which I scaled to bar.
The workout went great and I didn’t have too much trouble. I didn’t miss a rep on the muscle ups which I’m stoked about. Like most workouts, fatigue was an issue. The kettlebell swings were the hardest movement. I had to reset my feet a few times because I would lose control. It wasn’t too bad, just a step or two forward every few reps. I was able to hold on, and complete the set unbroken. We were able to complete 19 rounds plus two muscle ups and two handstand push ups.
Lift Heavy and Level Up!
Episode 7
After a few computer errors, episode 6 was lost to the void. Instead of recording that episode over, we decided to just move forward. We discuss regionals, our week in CrossFit and go over the spoiled cards for Warmachine/Hordes. If you have any questions or comments, leave them at the bottom or you can email them to barbellsandboxcars@gmail.com
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Direct Link: EPISODE 7
3 second decent, 10 second pause at bottom
I really hate pause front squats after this session. The 10 second hold was hard to handle. I couldn’t do the reps in quick succession. I would do one rep and then rest a minute or so. I had a hard time keeping my elbows up after five seconds. I was also trying to control my breathing. It was a lot harder than I thought.
Split Jerk (Behind the Neck) – 5×3 at 75% (175 lb.)
We did this workout last week but this time we had to add 5-10 pounds. Even with the heavier weight, the jerks were not too bad and I felt my form was good.
AMReps in 5 Minutes at (375 lb.)
This was the first time I used a yolk in a workout. I’ve done short yolk carries but they were done at a lighter weight. I was excited to see how far I could get in five minutes. We have a 50 m course set up in the gym but I decided to do intervals of 25 m. The first minute and a half, I was able to complete 50 m. The yolk might have been a bit tall and I should have adjusted it. The path wasn’t exactly straight all the time. Members from a class would be doing double unders near the path and I would have to shift a bit to avoid the ropes. The shifts would also cause the weight to become unwieldy. After 75 m, I could feel my legs buckling under the weight. I would be taking slightly shaky steps but I was able to make it over the 25 m interval. It was a fun workout and I hope I get to do more in the future. I was able to walk 150 m in five minutes.
WOD
AMReps 9 minutes
3 thrusters (75 lb.)
3 lateral burpee over barbell
Add three reps every round
The burpees were my speed bump. The thrusters were not too bad. I was able to go unbroken until I hit the round of 12. I finished this workout with 15 thrusters and four burpees for a total of 79 reps.
Weighted Plank Hold – 3×60 seconds, 35 lb.
Finished the day with some weighted plank holds. I was able to hold the first round of 60 seconds. I had to take a five seconds rest during the last two rounds
Strict ring dips
Strict ring push ups
Strict handstand push ups
I started having trouble with the ring dips and handstand push ups around the fourth set. My triceps were fatigued as well as my shoulders. I had to take rests in between a few reps because I didn’t want to sacrifice form. The ring push ups were not too bad and didn’t give me trouble through out the workout.
WOD – Partnered, 25 minute time cap
3000 m – Row
200 – Russian kettlebell swings (54 lb.)
100 – Handstand push ups
I was partnered with my fiance and we split the reps in half. I was able to do this workout without scaling while she scaled the kettlebell swings and the handstand push ups. I was able to keep a steady pace of around 2:00 per 500 m on the row. I had a harder time with the kettlebell swings, I was only able to do 20 reps at a time. I had the strength to do more reps but my grip would start to give around rep 15. Need to work on grip exercises or do more heavy kettlebell swings. The handstand push ups were difficult as well. The skill and strength work took a toll on my shoulders and triceps. I was able to do some kipping handstand push ups but not much. We were able to finish 70 reps of the handstand push ups at time cap.
WOD – Tabata, 8 rounds
Knees to elbows
Box jumps
Dumbbell snatch (40 lb.)
My main goal for this workout was to push the intensity and stay consistent. The intensity portion of that goal went out the window after the first round of knees to elbows. I completed eight reps in the first round but I knew that was not sustainable. My hands were feeling raw and my abs started to tighten up but by the last round I was down to three reps. During the box jump set, I kept a pace of five reps per round. I was still tired from the knees to elbows and I was doing step downs instead of rebounding. I was starting to feel fatigued by the time I reached the dumbbell snatch set. I wasn’t happy with my pace but I don’t think I could have pushed myself harder. I was keeping a four rep per round pace but it was becoming more difficult towards the end.
I didn’t do as well as I wanted in this workout. I wanted to at least finish 60 reps on double unders, and 15 on wall balls and hand release push ups. After the first three rounds I was able to finish 45-50 reps on the double unders and 10-15 on the wall balls and hand release push ups. The last round had my lowest reps. I couldn’t string many double unders together, tripping up every 5 – 15 reps. Fatigue played a factor in the wall balls and push ups. I finished the workout with 282 reps.
Lift Heavy and Level Up!
It’s time to level up my blogging! I decided to change the name of my blog from NerdFit Guam to 8-Bit Barbell. I will still be posting on NerdFit Guam but I will be slowly transitioning to only posting on 8-Bit Barbell.
Lift Heavy and Level Up!
8-Bit Barbell 