Custom Fitness

CrossFit Open 15.4: Death to Shoulders

Nick Palomo1 Comment
When Dave Castro announced 15.4 I was excited. I’ve become more proficient at hand stand push-ups (HSPUs) and my cleans have been getting a lot better. My goal for this workout was three rounds and I was confident I would make it there. While my score of twenty one is short of my three round goal, I’m not disappointed. I did my best, and I left it all on the floor.

My shoulders gave out at three reps into round three and I couldn’t push anymore. I got a few no reps because my heels didn’t touch the wall or I didn’t lock out. I finished the round with six reps. If I had paced better and made those no-reps count, I would have finished three rounds. More HSPU work as well as overhead press work is needed to strengthen my shoulders. Surprisingly the cleans were not too bad. 185 lbs. is about 90% of my 1 rep max, and I managed to power clean five out of six reps and squat clean the last rep.

Predictions for 15.5?

A chipper style workout is all that’s left in the typical programming for the open. Dave Castro may change it up but it’s doubtful. He will probably add a twist which is what i’m afraid/excited about. With only burpees, thrusters, box jumps and rowing left in the movement list the workout will consist if most if not all of them. He may even combine some like burpee box jumps or clean thrusters (clusters). I’m excited for this weeks announcement, and hopefully I will be good enough to RX the workout. 

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. 

Front Squat PR

Nick PalomoLeave a comment

I hit a new PR for my front squat. My 3 rep max so far is 225lbs. I have not attempted a heavier weight. It sounds weird but “the weight felt good”. My grip was struggling toward the last rep but I managed to stabilize it. I had a lot of encouragement and cheering from my class. Another member even gave me some tips which will definitely help in the future.
I love using my Fastlifts now. I fee really stable in the bottom position which gives me a lot of confidence in my lifts. I even did a metcon in them. I will probably do a write up on them eventually. I need to log more hours in the box with them. Thanks for reading, happy lifting.

New Deadlift PR!

Nick PalomoLeave a comment

A month ago my deadlift three rep max was 275, my new three rep max is 315. My biggest worry going into this lift was form since i’m not that proficient with deadlifts. My coach said my form was good and that I probably could have did a little more. I stopped at that weight, didn’t want to risk it. Next up, the 400# club.