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CrossFit Progress: New Back Squat PR!

Nick PalomoLeave a comment
Last Friday I was able to hit a new PR. I was aiming for 345 – 350 lb. after the last heavy squat day. I broke my PR three times during the squat session. My last three lifts were 335, 345 and 355 lb. I took a lot of time between each attempt, resting about four to five minutes. Overall, I’m satisfied with my lifts. I have a gain of 9% on my squat which I’m impressed with. If I can keep this up, I’ll be able to hit 400 by this time next year. 
The video below is from my 345 lb (right) and 355 lb (left) lifts.
https://www.youtube.com/embed/vIT2a5pXOMg?feature=player_embeddedhttps://www.youtube.com/embed/C22pGpdSYcM?feature=player_embedded

Lift Heavy and Level Up!

CrossFit Progress: Back Squats at 100%

Nick PalomoLeave a comment

Yesterday, our strength portion was 2×2 back squat at 100%. I was a little nervous since it was at 100% but after the 95% day I had last week, I felt like it wasn’t going to be too bad. My main concern was my lower back but I was confident in my form. My first set was easier than expected. I did the two reps relatively quickly without any stalls throughout the lift. The second set however was very different.

I should have taken a longer rest period before heading into the last set. I rested for two minutes, but it should have been five. Those three minutes would have made this lift better. During the first lift, I came out of the bottom and was stuck for a second but I made it thanks to Coach Steve who was spotting me. Coach Paul was giving me cues. “Stay tight, you’re a little loose”, he said. I readjusted my feet and started my last rep. I stayed tight and with a little help from Coach Steve I managed to complete the lift.

We will be having a max lift day this coming Friday and I’m confident that I will be able to surpass my current PR of 325 lb. My goal would be 345 – 350 lb.

Lift Heavy and Level Up!

CrossFit Progress: Back Squats

Nick PalomoLeave a comment

Today was a heavy squat day. The workout was 3×3 at 95% of your one rep max. After doing the math my 95% is 305 lb. Going into the workout I was excited. 305 lb. was my previous one rep max last October and today I would be lifting it for 3×3. After our long warm up I started my first set. My first two sets were not too difficult. I was quick coming out of the bottom and didn’t strain myself to stand tall. My last set was a bit difficult especially the last rep. I strained to get out of the bottom of the squat but I managed to make it up.

This wasn’t a PR but I felt accomplished. Six months ago I could barely lift this weight for one rep and now I’m doing it for three reps. Coach Paul thinks I can put 30 lb. on my max which would put it at 355 lb. I believe our squat max day is next week Friday and hopefully I can update everyone with a new PR. If you put in the work, you will see results.

Lift Heavy and Level Up!

Review: Nike MetCon 1

Nick Palomo2 Comments

When you think Nike, you think sport and with CrossFit becoming more mainstream, it would make sense for Nike to enter the market. I think it is safe to say the Nike MetCon 1 is one of the most sought after CrossFit shoes. The marketing hype combined with the limited number of shoes available at launch made them that much more desirable. I felt like I was trying to buy a pair of new Kobe’s or Jordans rather than a pair of CrossFit shoes. If you didn’t get a pair within the first hour of launch, you were out of luck. Thankfully, my fiance manged to order a pair online and they have been my go to CrossFit shoe for a few weeks.

Looks, Fit and Construction

The Anthracite/Black/Cool Grey colorway are my favorite colors from the launch. The shoe has a unique color pattern with the shoe divided up in four sections. The divisions are more noticeable with the other colorways. Ordering shoes online is risky especially when it comes to new shoe models. Thankfully the shoe felt true to size. The shoe fits snug but after you break them in, they feel great. The toe box has enough room to spread your toes which is great for lifts. The shoe is also wider which allows for a stable base.

Since this is a Nike shoe, you’re bound to see some of their tech. The shoe features Flywire, which helps to lock your feet down and gives support to certain areas of the foot.  A Hyperfuse upper and a rubber midsole is more for rope climbs. The newer Flyknit material would probably rip after a few rope climbs making the Hyperfuse upper ideal. After a few weeks of use, the shoes almost look brand new. The excellent shoe quality is what I expect from Nike.

Performance

My first workout in the Metcon 1 was great for a performance test. It was a FGB style workout with wall balls, thrusters, rowing, double unders, burpees and box jumps. Throughout the workout the shoes held up great. I felt stable during all movements. I had no problem jumping during box jumps, it also had a slight spring. The shoes perform well during heavy oly lifts and heavy squats. I felt stable in the bottom position of the lift and the shoe didn’t give as much as I was expecting. The insole is a little thick but the heel area felt solid during lifts. The shoes have great grip and the sticky rubber soles are indeed sticky. I didn’t feel my feet slide around during split jerks or lunges. The midsole grip felt great during rope climbs and the upper held up. Checking the shoes after, it didn’t have any scratches or tears.

During a run however, I noticed most of the flaws of this shoe. My feet felt heavier during runs and the rigidness of the sole is not comfortable. If I know running will be programmed for the day I will use different shoes.

Final Thoughts

The Metcon 1 is a great shoe and is now my favorite shoe to use during CrossFit. It covers almost all workouts except for running. They are holding up well and if I wipe them down with a damp cloth, they will look good as new. I’ve read that the newer versions of the Metcon 1 have some changes to material and construction. I plan to get another pair in another color, and I will update this post if I think the changes will make a difference. My next shoe review will be on the Fastlift 335. Hopefully it will be done in a few weeks. If you have any questions or comments, enter them below.

Lift Heavy and Level Up!

CrossFit Progress: 14.5 Can Suck It!

Nick PalomoLeave a comment

14.5 was the first workout where I gave up, I let myself quit. You had to finish or quit, the clock wasn’t going to save you . I finished the round of twelve reps and started on the round of nine reps. I could barely lift the barbel. I manged to clean the weight but couldn’t finish the thruster. I dropped the barbel and stared at the clock, twenty six minutes. I looked over at my judge, said I’m done and dropped to the floor. My coach and fellow members were trying to get me back up, they wanted me to finish. I waved them off, I was done.

A year later my coaches decided to program 14.5 since many members hit PR’s on their 14.2 scores. I was a little nervous but 15.5 made me more confident in my thrusters. My goal was to finish under twenty six minutes and I was determined not to quit. I finished the workout in 25:43, my new PR. It has been a long year but the training paid off. CrossFit works.

Lift Heavy and Level Up!

Review: Strength Wraps

Nick Palomo2 Comments
Avengers ans Star Wars Strength Wraps
After a few months of CrossFit I started to feel a pain in my wrists. I approached my coaches and they recommended I work on wrist mobility and wrist strength. In the mean time, they recommended I use a pair of wrist wraps to help stabilize my wrists during overhead movements. I purchased wrist wraps with Velcro fasteners but after a few months of use, the Velcro wore out. I wanted another pair of wraps and decided to look into cloth wraps.
I’ve heard of cloth wraps from a podcast, The Wodcast Podcast. They were sponsored by Strength Wraps, a cloth wrap company. After browsing their print fabric section I saw the Avengers print and ordered it. When I first received my pair of Strength Wraps I didn’t know how to put them on. The wraps didn’t come with directions but I found a tutorial on YouTube. I was skeptical at first but after a few days lifting, I wish I started using them sooner. 
The Force is strong with this one. 

Pros of Strength Wraps

Great Support – The wraps provide great support for any overhead movement and doesn’t inhibit your range of motion.

Adjustable – These wrist wraps can be adjusted on the fly. With a quick twist they can be loosen or tighten in only a few seconds. 

Cool Prints – Strength Wraps has a wide range of fabric designs. They range from solid colors to picture prints. You can also get custom wraps for your box.

Washable – I usually wash my wraps once a week depending on use. Since they are fabric, it will fade eventually.

Cons of Strength Wraps

Price – Strength Wraps range from $25 to $30, without shipping. Depending on where you are and how many you order, it might be a few dollars more. A 12″ Rogue Wrap with Velcro starts at $12. 

Final Thoughts 

Strength Wraps are great for any overhead movement and oly lifts. The ability to adjust tightness on the fly and the awesome designs make it a great gear addition for any CrossFitter. The price is higher than most wrist wraps but quality and durability make up the price difference. I believe strength wraps will also outlast most conventional wrist wraps since they do not require Velcro to fasten. If you have any questions or comments, post them below.

Get your Strength Wraps HERE.

Lift Heavy and Level Up!

CrossFit Open 15.5: It’s Over!

Nick Palomo1 Comment

The CrossFit Open is now over and if you’re like me, you finished crawling. Speculating about which movements were going to be featured in this workout were fun. It was a build your worse/most fun workout activity and it came true. Going into Thursday (Friday stateside) we knew it was going to suck. Most of us thought burpees, thrusters and box jumps were going to be in the workout since those movements were historically in the open. Other movements like rowing and pistols were not as likely but we know Dave Castro likes to throw curve balls.

“27-27, 21-21, 15-15, 9-9”

When Dave Castro finished the rep scheme I was worried. Only two movements? Immediately I thought, burpee box jumps and thrusters or burpees and squat cleans. Then he announced calories on the rower and thrusters and it was for time. I was excited and dreading this workout at the same time. Excited, because no burpess, dreading because I know how much this workout is going to kill my legs.

I did my best and managed to finish in 15:18. I wanted to finish under 15 minutes but I am happy with my time. I was exhausted; I stared at the ceiling for a few minutes before I decided to sit up. A few members were finishing their workouts and I decided to cheer them on. My legs were on fire but it died down after a few minutes. The soreness would be felt the next morning however.

I didn’t participate in the open last year. I did some of the workouts but I didn’t make it a priority. I thought I wasn’t ready to compete with anyone. I managed to PR a score from last year by doing it Rx and with more reps. The open highlighted a lot of my weaknesses. Body weight movements have been my kryptonite and by next year I will be able to do at least one muscle up. I paid my $10 to HQ and I don’t feel bad about it. I know I won’t be going to the games but the open keeps me connected to the larger CrossFit community. I will be joining again next year and hopefully I will be higher on the leader board.

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.

 

CrossFit Open 15.3: Check Your Ego at the Door

Nick PalomoLeave a comment
This weeks open workout was an ego check for most people trying to do the workout Rx. After Dave Castro mentioned muscle ups as the first part of the triplet I came to this realization. I’m still a scaled athlete. I’ve come a long way this past year with regards to fitness. I feel stronger, look better and have more energy but I still have weaknesses. At least I will be able to do the workout scaled.
I wish the scaled version was different. 50 wall ball shots and 200 singles. I wanted something with body weight thrown in like pull ups. I did the workout and got 536 reps. I think I can probably get more if I tried it again since I should have paced my wall balls better. Hopefully we will have another fun workout next week. I’m thinking Dave Castro will put in rowing and burpees since we haven’t done them yet.