My Week As Rx (Probably Scaled): April 23 – April 29

 

Monday

Front Squat – Three Rep Max

I decided to try and set a new PR for this lift. My previous 3RM was 275 lb. and I wanted at least 10 lb. increase. Warm up felt good but the weight felt heavy around 225 lb. I haven’t been doing many front squats which is probably why it felt different. I loaded my goal weight 285 lb. and started my attempt. The first rep felt very heavy but I was able to stand it up. The second rep felt heavier and my breathing was not great. I tried to catch my breath and started my last rep. I made it to parallel before I had to drop the bar. After catching my breath and thinking about the lifts I needed to fix my breathing and my bracing. My core was a little loose on that last rep.

After a few minutes I grabbed the bar and tried again. Hopefully the adjustments would be enough. The first rep felt just as heavy but I managed to stand it up without too much issues. The second rep felt better than the last attempt, the breathing and core bracing changes worked. The last rep was the hardest and I barely made the lift. My elbows dropped and it felt like my biceps were stabilizing the weight. Thankfully, I made the lift but that last rep felt “ugly”. I need to work on form before trying this again.

WOD – For Time, 18 Minute Time Cap

Run (400 m)
21 Back Squats (185 lb.)
Run (400 m)
15 Back Squats (185 lb.)
Run (400 m)
9 Back Squats (185 lb.)
Run (400 m)

After my front squat max, I wasn’t feeling great about doing this workout. Heavy squats and running are not my strong suit. My concern for this workout was the back squats since we had to start from the ground. Cleaning the weight multiple times was not going to be efficient so I had to do the squats unbroken. The run was going to suck but that was a given.
The first round was okay. The run was normal but the squat took a lot of effort. I broke up the reps into 11 and 10. I probably should have went with sevens. After that first round my legs were on fire and my lower back was tight as well. The second round was almost the same. I broke up the squats into sets of five. The last round was the hardest. The weight was heavy and I missed the jerk. I had to reset and take a few breaths before trying it again. After the squats, I was exhausted and my legs hated me. I had to finish the run though and after 400 m I finished the workout in 17:30.

Wednesday

Back Squat – 6×6 at 60% (244 lb.)

Squat maintenance day, nothing crazy.

Partner WOD – AMRAP 20 Minutes

15 Burpees
20 Overhead Squats (115 lb.)
30 Sit Ups
Run (100 m)

I did this workout with my wife and it was a lot of fun. We broke up the reps in half for all movements and alternated on the run. We kept a good pace on the movements. The burpees and sit ups went by quickly. The overhead squats took a bit more time because we broke it up into sets of five. We did it at a steady pace and pushed each other until the end. We finished this workout with four rounds and 30 sit ups.

Thursday

Strict Press – 8×4 at 70% (115 lb.)

I haven’t done much strict press lately and this weight felt heavy. I took a few minutes in between sets to rest. At the sixth set, it started getting very heavy. I was struggling on the third rep and almost missed the fourth rep on set seven and eight.

WOD – 18 Minute Time Cap

Ground to Overhead – 10,000 lb.

I did this workout back in 2014 and posted a short description of the workout on the blog. It was also my first POST! My previous time for this workout was 19:45, 15 seconds under the time cap. This time around, the time cap is 18 minutes. If I finish the workout, it will be a PR. My set up will also be the same. I’m going to do the workout with a 100 lb. bar and the sets will be 10×10. I will be doing the reps with a clean and jerk instead of a snatch. If I did snatches, I’ll definitely gas out.

The workout started well. I did 10 reps unbroken for at least four sets. At set five, I had to break up the reps into two sets of five. My shoulders and triceps were burning making the jerk harder to cycle. This slowed me down considerably and I stayed at this rep scheme until the end of the workout. At set nine I was getting very tired but I wanted to finish as quickly as possible. I decided to snatch the last five reps and managed to do them unbroken. I finished this workout at 16:10, 3:35 better than the last time!

Lift Heavy and Level Up!

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

Now that the Open is over, we’re back to our original programming.

Monday

Back Squat – 8×4 at 70% (275 lb.)

After squatting a bit last week my legs are almost back to normal. My old numbers were 275 lb. and I wanted to work up to that. I loaded up the bar and I got to work. I took about three warm up sets before putting on 275 lb. The first set felt heavier than usual but after a few more reps the lifts felt normal. I was taking about two minutes of rest in between sets. Around the sixth set I could feel the fatigue in my legs and on the eighth set I almost failed my last rep.

Partner WOD – AMRAP 16 Minutes

7 Dumbbell Snatch (50 lb.)
7 Dumbbell Squat (50 lb.)
7 Russian Dumbbell Swings (50 lb.)
Run (100 m)
Partners alternate rounds

This workout doesn’t look too bad on paper. Some rest in between sets and relatively low reps made me think I would be able to do each round quickly. My goal for this workout was 16 rounds total. I underestimated the fatigue on my legs. All those heavy squats really did a number on them. My first round was quick. The snatches, squats and swings were easy. The run however, was the hardest part of the workout. I tried to pick up my running pace in the later rounds but I couldn’t. My pace slowed as I finished each round. At the end of 16 minutes we finished 14 rounds. I was short of the goal but I gave it my all.

Tuesday

Clean and Jerk Complex – Find A Heavy Rep

Power Clean + Push Jerk + Hang Squat Clean + Split Jerk

This was a fun clean and jerk complex. The hardest part was going to be the hang squat clean and split jerk. Holding the bar for that long was going to strain your grip and challenge your breathing. I didn’t know how heavy I wanted to go. I’ve been doing a lot of clean work at 198 lb. and 205 lb. so I decided to shoot for a weight around there.

I started with a light weight and worked up to 198 lb. Everything felt good except for my breathing. I had to focus on my breathing during the hang squat clean and split jerk. I was usually out of breath by then. I manged to lift 198 lb. and moved on to 205 lb. and the 216 lb. I managed to lift 216 lb. which is somewhat of a PR. 216 lb. is also 96% of my current clean and jerk max. I may need to retest that number.

WOD – 15 Minute Time Cap

5 Rounds

100 Single Unders
15 Hang Clean and Jerks (115 lb.)

After the clean and jerk complex, I was very confident doing the hang clean and jerks at 115 lb. I should be warmed up and able to rep these out quickly. I was wrong, very wrong. The first round of singles were easy and I got through them quickly. The first round of hang clean and jerks however, were terrible. My plan was to do eight reps and then seven reps. I did five reps and then scrapped that plan. I stayed at five reps per set for the rest of the workout.

I only finished four rounds of this workout at time cap. I under estimated how fatigued my arms were. The cleans were easy, the jerks were hard. My shoulders were burning by the end. It was a fun workout but I should have scaled the weight to 95 lb. to finish the jerks quicker.

Lift Heavy and Level Up!

The 2018 CrossFit Open: 18.Done!

The 2018 CrossFit Open is Over!

Fridays (Guam time) are going to be boring but at least Dave Castro is not jerking us around with mystery workouts. We are back to our regular programming but I have a lot of takeaways from this years open.

Movements

Surprisingly, we didn’t do two movements that were in the Open since 2011. Snatch and wall balls were not featured in a workout this year. They will more than likely be in next years Open.

My Placement

My goal was to be on the first page (for Guam) but that didn’t happen. I placed 62nd, my lowest placement in the open. Either I’m getting worse or everyone else is getting more fit.

My Takeaway

I placed 62nd because I didn’t do the work. I can’t blame anyone or anything except myself. It sucks but I do have a plan. My conditioning needs a lot of work. This past year, I have been doing a lot of Olympic lifting and not much cardio. I need to find a balance between these two and I need to work in more gymnastics work as well. I want that muscle up! I have a full year to work on these things and hopefully I can get back to the front page of the leader board. I hope you hit some goals in this years Open and if you didn’t, we have a lot of time to work on it.

Lift Heavy and Level Up

The 2018 CrossFit Games Open: 18.4 – The Standard Strikes Back

Ace Ventura making a second appearance in this years Open.

18.4 – This Standard Gives Zero F*&@!

18.4 – For Time, 9 Minute Time Cap21-15-9

Deadlifts (225 lb.)
Handstand Push-Ups

-Then-

21-15-9

Deadlifts (315 lb.)
50-ft. Handstand Walk

Initial Thoughts

The last time I did Diane was three years ago. I did it scaled and finished in four minutes. With the weights being heavier and the handstand push-up standard being a little harder, this is going to be interesting and I’m shooting to at least finished Diane under time cap. I’m not even looking at the 315 lb. deadlift or handstand walk. If I make it to the second deadlift, it will be icing on the cake.

Game Plan

After watching a bunch of tips on Youtube and Instagram, I decided I was going to try to keep a steady pace and try not to go hard out of the gate. I’m going to break up the deadlifts and handstand push ups into a few sets enough to not go to failure on either movement. The new handstand push-up standard is going to be an adjustment and I’m not sure how that’s going to go.

The Workout

I warmed up with the deadlifts and was very comfortable with 225 lb. I tried out the new standard for the handstand push up and realized how hard it was going to be. My upper body was going to be tired before the end of the first round. During the first round, the deadlifts were easy. I broke it up into sets of five and finished at 1:12. The next seven minutes were a struggle. I started strong and finished disappointed. A few friends recommended that I break up the handstand push-ups into sets of three. The first six reps were good but I could feel my shoulders and triceps start to fatigue. A few reasons were I was trying to make sure my feet were above the line at the top of the rep and when I finished. I would hold this handstand position for about three to five seconds each rep which takes a toll.

As I completed more reps, my form started to suffer. I would arch my back and I wouldn’t be able to press out to my fullest. That’s when the no reps started to come in. After my first no rep I was about half an inch below the line. I tried my best to get my heels up but I was holding a handstand for about 10 seconds by this time and my arms gave out. A few more reps and no reps and the time cap hits. I was only able to finish 17 handstand push-ups.

Final Thoughts

Without a judge, I would have did great in this workout. However, it’s this kind of thinking that is holding me back. Instead, I should be trying to “hold the standard” as Logan from Deuce Gym would say. A lot of people were able to get through the first half of this workout and with a lot of work, I will be able to get through it as well. I wasn’t defeated by the standard, I was defeated by myself. At least their is a way forward and with some time, I’ll be able to complete these handstand push-ups without a problem.

What’s Next

We have four movements that have not been used in a workout but has been featured in every Open: chest-to-bar pull ups, barbell snatch, thruster and wall ball. We also haven’t seen a repeat workout yet but I can’t see any workout that has all four in it. The movement that is definitely going to be there is the thrusters and not sure what else, probably wall balls. This last workout is going to be fun and it’s probably going to hurt.

Lift Heavy and Level Up!

The 2018 CrossFit Open: 18.3 – Hello Ring Muscle Ups, We Meet Again

18.3 – Eight Minutes of Muscle Up Attempts

18.3 – 2 Rounds For Time, 14 Minute Time Cap

100 Double-Unders
20 Overhead Squats (115 lb.)
100 Double-Unders
12 Ring Muscle-Ups
100 Double-Unders
20 Dumbbell Snatches (50 lb.)
100 Double-Unders
12 Bar Muscle-Ups

The ring muscle up is back! If you have them, awesome. If you don’t, its going to be a few minutes of ring muscle up attempts (if you do not scale). We haven’t seen ring muscle-ups since 15.3 and I haven’t attempted them for at least a year and a half. I have done one ring muscle up but I haven’t been able to complete a second one. I hope I can make it two during this workout.

Initial Thoughts

This looks like an interesting workout with some technical movements. The double unders and the muscle ups are definitely going to give people issues. The overhead squats and dumbbell snatches are the easier parts but you have to get to it.

Game Plan

The plan going in was to get to the ring muscle-ups as quickly as possible. The tie break time for this workout is when you finish a set of double unders. I’m going to be in a group of a lot of people if I can’t complete a muscle up but I should be able to get through these movements quickly. Once I get to the muscle-ups, I was just going to try and go for it. I know I can get out of the dip but I have to get into that position first.

The Workout

I started the workout with 60 unbroken double unders. I then completed the last 40 reps and moved on to the overhead squats. Since 115 lb. is not too bad I broke it up into two sets of 10 reps. Instead of snatching for the first rep I decided to use a snatch balance. This would allow me to set my hands closer together which is a better position for me. I would rest the bar on my back during my break instead of dropping the bar. I finished the squats and moved on to the second set of double unders which I finished in two sets of 50 reps. I took some deep breaths between sets but I was able to get to the muscle ups under six minutes.

I was not able to complete one muscle up before time cap. I had a lot of attempts and each one was better than the last. I tried to adjust certain parts of the kip as well as my grip but I wasn’t able to pull it off. It was disappointing but it reminds me that I have a lot of skills I need to work on. If you were able to get your first muscle up, congrats! Hopefully next year, I will able to get at least one.

Lift Heavy and Level Up!

The 2018 CrossFit Open: 18.2 – Burpees, Why Did It Have to be Burpees

ace ventura - spear in the leg

My legs after 18.2

18.2 – Burpees, Why Did It Have To Be Burpees

18.2 – 12 Minute Time Cap for 18.2 and 18.2a

1-2-3-4-5-6-7-8-9-10 reps of:

Dumbbell Front Squats (50 lb.)
Burpees Over Barbell
then-

18.2A

1RM Clean

Initial Thoughts

Burpees is a movement I hate with a passion! Mainly because my cardio sucks and I take forever to finish large sets. The dumbbells should be okay but I know it will get heavier in the later rounds. The workout looks fun but I know I’m going to start dying in rounds nine and ten. 55 reps of each are going to suck.

Game Plan

My plan for this workout was to keep a steady pace and not go too crazy in the first few rounds. The burpees are going to suck but I would just have to power through it. My first weight for the clean was going to be 185 lb. just to get a score and I would try to push for 225 lb. or more.

The Workout

I set up my first clean at 185 lb. and warmed up to 205 lb. The cleans felt good but I knew I would feel different after the workout. The first few rounds were great and felt too easy. This workout is deceiving because you only get to halfway at round eight. I kept my pace and felt okay up to round eight. I started to feel the burn in my legs at that round and I had to concentrate to control the breathing. The squats were okay but the burpees were killing me, especially since they changed the standards. I could feel the fatigue setting in but I was determined to finish under time cap and get to the cleans.

As I finished the last two rounds, I felt like I was going to throw up. My breathing was erratic and I tried to focus and breathe after each burpee. I finished at 11:25. I would have liked to have finished under 10 minutes but I had to catch my breath and at least complete one clean. With 15 seconds left, I completed the clean. I was disappointed in my performance but at least I finished. I hope 18.3 will be better.

Lift Heavy and Level Up!

The 2018 CrossFit Open: Damn You Toes to Bar!

18.1 – Can’t Feel My Abs or Hands

Raise your hand if this was you this past weekend. That’s a lot of bandaged hands! After a week in Tokyo and not working out at all, I knew this was going to be rough. Even if I did workout last week, it was going to be hard. 20 minute workouts are the worst but I’m up for anything.

18.1

8 Toes to Bar
10 Hang Dumbbell Clean and Jerks (50 lb.)
14 Cal. Row

The Dumbbell is Back

Like last year, we’re starting off the open with a new movement, dumbbell hang clean and jerks.I would have preferred the snatch but the open is about pushing yourself and being uncomfortable. The dumbbell weight wasn’t going to be the problem since it’s not too heavy of a weight. The toes to bar and row however were going to kill me.

Game Plan

I wanted to complete the toes to bar in sets of four and keep going until I would have to start singles. I was sure I could handle the dumbbell clean and jerks and go unbroken for all reps. It’s a new standard and I would have to be mindful of all the points of performance. The row was going to be a grind. I usually die out on long rows and 14 cals. was going to be rough. I didn’t want to start out with a crazy pace but I wanted to stick around 800-900 cals/hr.

The Workout

The workout started off well. I stuck to my game plan and it worked up until round four. At the start of round four, my abs started to cramp. I had to take a few deep breaths and stretch but I had to start doing singles. I also had to take a few moments in between reps since I couldn’t recover fast enough which slowed me down considerably. I was getting no repped on the dumbbell clean and jerk transitions because I wasn’t standing up fully for the first rep. It was an extra rep but I wasn’t frustrated with it. The row was a grind. First four rounds went well. I was able to keep a pace of 900 cals/hr but had to drop to a pace of 750 – 850 cals/hr in the later rounds.

It was a tough workout. My hands ripped slightly but it wasn’t bad. I was able to complete six rounds at the end of 20 minutes. It’s not a great score but I gave it my all. In the coming weeks I’ll pray for a heavy workout. A clean and jerk  or snatch would be awesome. I hope your 18.1 went better than mine and good luck in the coming weeks.

Lift Heavy and Level Up!

Barbells and Boxcars ep. 35

This is our first podcast without Rodel but we are joined by Huge Munchkin! We talk about some new years resolutions and some games from last year.

Barbells and Boxcars

Hello and welcome to another episode of Barbells & Boxcars. In this episode we are joined by Huge Munchkin from the Spitfire Podcast. We talk about some of the Wodapalooza results and his resolution to change up his diet and exercise

In our gaming section we talk about a few games from last year. We discuss a few Nintendo switch titles and talk about me losing interest in Hearthstone.

you can listen here

Thank you all 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

Intro Music: FASSounds – In…

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My Week As Rx (Probably Scaled): January 1 – January 7

 

Tuesday

Power Snatch –  Find your 1RM

My last power snatch and snatch PR was at 172 lb. (78 kg). After not training snatches, I wanted to at least reach that weight if not hit a new PR. I warmed up with about three singles at each weight interval. I focused on form and movement throughout all the positions. As the weight got heavier, I took longer rests between sets.

I was able to complete 60 kg and 65 kg fairly easily. Once I reached 70 kg, it started to get challenging. I had to squat a little lower at this weight as I tried not to “starfish”. At 75 kg, I was able to complete two singles, then I attempted 80 kg. I missed my first attempt. I was able to get the weight overhead but I caught it too far forward. I made some mental adjustments and went for the next rep. I was able to get under the bar but I landed in a “starfish”. I also had a slight press out. I decided to stop there since my form was starting to deteriorate but I at least have a new training pr!

WOD – AMRAP, 9 Minutes

10 Dumbbell Snatch, Alternating (50 lb.)
Run (100 m)

After speaking to a few members in the previous class, I decided to shoot for eight rounds. The average was about seven to nine rounds and I was shooting for the middle. I was going to try and keep my pace to one round a minute and try to hold on until the end. The dumbbell weight shouldn’t be a problem, I’ve done dumbbell snatches before at that weight. The run would probably be a bit difficult but it was short.

At the start of the workout, everything went smooth. The dumbbell snatches were not giving me a problem and the run was okay. I was able to keep my pace until the fifth round. The dumbbell snatches were a little slower than previous rounds, and my run was slower as well. I could feel my lower back tightening up, which means my running form was not good. I powered though it and was only able to finish seven rounds and 80 meters on the run. I was 20 meters short of my goal! I was happy with the result since I pushed as hard as I could.

Lift Heavy and Level Up!

My Week As Rx Probably Scaled: December 11 – December 17

Friday

Back Squat – 7×5 at 75% (275 lb.)

After not working out the whole week, I start up with back squats. The programming calls for 75% + 10 – 15 lb. increase from the last week. I haven’t been squating lately so I stay at my actual 75%. After warm ups I get to the bar and start my first set. I was able to control the weight on the decent but was slow on the ascent. I was trying to be more explosive but I could stand up quick enough. After a few more sets, my legs warmed up and I was able to be quicker. I was only able to finish six out of seven sets at 75% because of time limitations. Great squat day and I’m feeling more confident.

WOD – 10 Minutes

150 Double Unders
then in remaining time, AMRAP:
15 Wall Balls (20 lb.)
15 Power Cleans (95 lb.)

After the squat session, I knew this workout was going to suck. My legs were going to be working hard for the next 10 minutes. The double unders were going to give me a hard time as well as the wall balls. The power cleans were going to be okay since it’s a light weight for me to cycle.

I was able to complete 75 unbroken double unders before my arms started to tire. It was hard to string reps after. I would be able to complete up to 10 reps before I would trip again or I would stop because my arms couldn’t keep going. I finished the double under, three minutes into the workout and started on the “hard part” of the workout.

I hate wall balls and they were the first movement after the double unders. My strategy was to break up the wall balls and power cleans into sets of two. The wall balls were slow and steady. I would take a few seconds between each set to catch my breath and try to get back to the movement quickly. The power cleans were the same. After the first round, I could feel the exhaustion catching up to me and would take more rest in between sets. It was tough and I finished with two rounds and 13 wall balls. I was shooting for three rounds but I wasn’t able to get there. Fun workout for the week.

Lift Heavy and Level Up!