My Week As Rx (Probably Scaled): May 22 – May 28

 

Strength

Strict Press – 3 Rep Max (135 lb.)

I was not able to match my previous 3RM of 145 lb. I was able to lift 135 lb. without a problem but got stuck at 145 lb. We haven’t done strict press in awhile but we have been doing a lot of strict HSPU which I thought would transfer over. Hopefully, I’ll be able to regain my strength in this lift and get back to a new strict press pr!

WOD

AMRAP – 12 Minutes

150 double unders
-then-
AMRAP
15 push press (60 kg)10 front squats (60 kg)
5 power snatches (60 kg)

This was my favorite workout of the week. It’s not too long (20 minutes) and I like all the movements. My goal for this workout was to finish two rounds. Others in previous classes were finishing two to three rounds. The double unders went well and was able to finish 75 reps before breaking. My arms were tired and I couldn’t keep the rhythm. I wasn’t able to go for another 75 reps and had to break it up into a few sets. I finished the double unders around three minutes and started on the barbell portion of the workout.

We did this workout after the strict press 3RM and the 60 kg push press felt heavy. I was able to complete eight reps before dropping the bar. I completed four reps and had to drop the bar again. I had to take a few minutes to recover but I eventually finished the last three reps. The front squats were not a problem in the first round and was able to finish unbroken. I did the power snatches in singles. The second round was harder than the first. The push press was broken up into sets of four to five and I would take a minute in between. I was able to finish ten reps of the front squats by time.

Overall, this was a great workout. I was short of my goal but I did my best. This will be a fun workout to retest.

Lift Heavy and Level Up!

My Week As Rx (Probably Scaled): May 15 – May 21

Strength

Back Squat – Find 1 Rep Max

In the weeks leading up, I wasn’t able to lift my 90% or my 95%. I was not feeling confident, but I was going to attempt this lift. I warmed up to 275 lb. and started to follow the percentages on the white board. I went up to 315 lb. and did two reps before adding 365 lb. I put the bar on my back and got into a good position. I was able to control the weight but I was not able to stand it up. I got stuck on the bottom and promptly bailed. No use in trying to save that lift, I would re rack the bar and try again.

I thought about what I was doing wrong. My feet felt good, I had control of the decent but couldn’t make it out of the bottom. I took a few minutes and tried again. The bar felt the same, the decent felt the same and not making it out of the bottom, felt the same. It was at that point I decided to call it a day. I didn’t get to PR and it sucked. I haven’t missed a squat max since I started and it felt bad.

I realized that not lifting a new PR is a direct result of my training. I haven’t been putting in the work and it showed. I talked to my coach after class and he gave me some tips and what to work on. I’ll definitely hit a PR next cycle.

WOD

Partner WOD – 15 Minute AMRAP

4 deadlifts (135 lb.)
3 hang power clean (135 lb.)
2 push press (135 lb.)
1 front squat (135 lb.)

I partnered with my wife for this workout and we broke up the workout into alternating rounds. I was not worried about a particular movement. The weight was light enough for me to get through most of it unbroken even at later rounds. We tired to keep each round to under 45 seconds but we couldn’t keep up that pace in the later rounds. My grip started to give out around round 24. I lost the grip of the bar during a hang clean. I took a few seconds and finished the round. We finished 26 rounds of the workout.

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Review: Inov-8 F-Lite 235 v2

Colorway (Grey/Blue/Black)

Inov-8 F-Lite 235 v2

The first shoe I reviewed on this blog was the Inov-8 F-Lite 235. I loved that shoe. It was light, looked great and felt awesome during workouts. The new version was released late last year and I have been using them for about three months. So far they are great but I have some issues with them.

Specs

Fit – Standard
Drop – 0mm
Weight – 235g
Sole Compound – Sticky
*Specs taken from Inov-8 Website.

Looks, Fit and Construction

Looks

The first colorway that interested me was the red/blue sketch that Inov-8 Training posted on their Instagram.

Screenshot taken from @inov8training Instagram profile

I love the red and blue color scheme which is why I purchased the first version in that color. Unfortunately, the sketch was not a production color. After looking at the launch colorways, I decided on the grey/blue/black version. The shoe resembles many of the shoes in the Inov-8 catalog and is not something completely different like the original 235’s.

Fit

I ordered my pair from Zappos.com, in the same size as the v1’s. I am not sure if I received a defective pair but they were a little more than a half size too big. I had to ship it back for a half size smaller. When I got the new pair, it still felt a little big but not by too much. I had more room in the toe box compared to the original.

Construction

After using the shoes for about five months, they are holding up great. No rips or tears from rope climbs or general use. The only issue that I have is with the rubber label on the tongue. It was attached using some kind of adhesive and has started to come off. It’s not a big deal but it’s the only flaw I can find in the shoes. The mesh is also showing some signs of wear where the shoe flexes. It looks like it will hold up.

Performance

If you are a fan of the original 235’s, you will like this version. Since it’s not as snug, I was afraid my feet would be sliding around during workouts and lifts. I have used these shoes for almost six months and almost any workout. They held up against olympic lifts, metcons, squats and deadlifts. The soles felt sturdy during squats and flexible during runs. Power transfer was not an issue during heavy lifts thanks to the dense sole.

Rope climbs feel great as well. They grip the rope better than the Metcon 2. Better technique might be able to explain that however. I set some pr’s while wearing the v2’s, a new power clean pr and a few metcon pr’s. Check out my Instagram or the Barbells and Boxcars for videos of me wearing them.

Final Thoughts

The v2’s is a great follow up to the original 235’s. It does what good shoes are supposed to do, let you forget about them. I did not think about my shoes during workouts and did not have to switch them out when heavier lifts were programmed into the workout. It could be that I’m getting better at the movements but the shoes definitely help. If you can get passed the aesthetics, these will be a great buy.

Lift Heavy and Level Up!

My Week As Rx (Probably Scaled): May 8 – May 14

Strength

Back Squat – 6×3 at 80% (325 lb.)

Last week I did squats at 70%, this week we’re up at 80%. I did this twice this week, the Monday session was great, completing four out of six sets at 325 lb. The session of Friday was terrible. I played some Ultimate Frisbee on Wednesday and my legs may have been worn out. On Friday, I worked up to 325 lb. but it felt extremely heavy. I was only able to complete one set. I dropped the weight to 315 lb. but that was too much as well. My coach told me to drop to 275 lb. and do some one second pauses at the bottom. It was a tough week and I should get some heavy reps done. We will be maxing out next week and I hope I’m ready for a new PR.

WOD

Partner AMRAP – 20 Miniutes

10 row (cals.)
15 wall balls (20 lb.)

15 Russian kb swings (54 lb.)

*Partners will alternate movements

Did this workout with my wife and it was a lot of fun. The movements were alternating which gave some time to recover. The hardest movement was the wall balls (as usual). At the beginning of the workout we set our goal to 10 rounds.

I started on the wall balls with the goal of doing all of them unbroken for the entire goal. Looking back on the open, the wall balls in 17.4 were my biggest hurdle and now is the time to work on them. I knew I would be okay on the row and kb swings so I didn’t worry about them. I tried to keep a good pace on the rower 900 – 1100 cals. on the rower and complete the kb swings unbroken.

Towards the end of the workout, my wife would finish a movement but I was not ready to start the next one. I was still trying to catch my breath, but it would only take a few seconds. On my last round of wall balls, I broke at 10 reps. I wanted to keep going but my arms and legs were giving up. After a few seconds of rest, I finished the wall balls. We pushed each other and were very supported during the workout. We finished with 10 rounds, 10 row and 9 wall balls.

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

Strength

Back Squat – 7×5 at 70% (275 lb.)

The percentage for back squats have gone up by 5%. It took a few warm up sets to get into it but I was able to finish all the sets in the amount of time given. I’m gaining more confidence in my squat now that we are going up in weight. Hopefully I’ll be able to hit a new PR in the coming weeks.

WOD

Partner Holleyman – 45 Rounds For Time, 35 Minute Time Cap

This workout was modified from the original Holleyman

5 wall balls (20 lb.)
3 handstand push ups
1 power clean (205 lb.)

The amount of rounds is daunting but once we got into the workout we didn’t stop. I had to scale the power clean to 205 lb. The Rx version had the power cleans at 225 lb. which is close to my 1RM. In order to finish under time cap each round had to be done under 45 seconds. I wasn’t sure how quickly I would finish each round so I tried to pace accordingly.This workout was actually fun. We would finish a round under 45 seconds and the break in between was enough to catch your breath. The hardest movement for me was the wall balls but towards the end of the workout, every movement was becoming more difficult. I did all the reps unbroken but I almost missed a power clean. I would love to retest this workout.

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My Week As Rx (Probably Scaled): April 17 – April 23

The Open is over and I just returned from a trip to Osaka, Japan. I wasn’t able to drop into a gym while there but I did get a shirt. I’m back to going to the gym regularly and this past week was a lot of fun.

Strength

Back Squat – 7×5 at 70% (275 lb.)

We went up in weight for the back squat. Previous weight percentage was 60% (255 lb.) which I was able to finish. This squat session was heavier but with less reps. I wasn’t able to finish all the reps within the allotted time. I completed four sets at 275 lb. The weight felt okay on the third set but it was challenging. I tried to focus on my breathing and bracing my core. If I had more time, I could have finished all the reps.

WOD

FGB Style – 2 Rounds, 2 Minutes Per Station

Box jump overs (24 in.)
Russian kettle bell swings (54 lb.)
Rope climbs (15 ft.)
Rest 1 minute

This was my favorite workout of the week. It had fun movements, it wasn’t too long and we had a short rest period. I decided on a pacing before the start of the workout. I would try to complete 30 reps of box jumps and kettle bell swing and at least two rope climbs.

Since the class was a bit large, we started on different stations. I decided to start with the rope climbs. My forearms and wrist have been giving me issues and I didn’t want to push it. I tried one rep on the rope and I felt great. My feet were the biggest issue surprisingly. After two or three reps my grip would be weak and I would then wait for the next movement. The box jumps started off great. I decided to do half turns in the air to make the transitions easier. I would do the reps in sets of 10 – 15 and finished with 30 reps. The kettle bells were good but I was winded by the time I got to this movement. My grip was weak and I ended up doing around 10 reps at a time. I finished this movement with 30 reps as well.

Round two was more difficult but I tired to push through it. I was able to get two reps on the rope, about 20 reps on the box jumps and 30 reps on the kettle bell swings. I wanted to do more reps on the box jumps but my legs were not having it. If I didn’t squat heavy that day I could have done more, maybe. Overall, this was a fun workout. I like the FGB format and I hope to retest this soon.

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The 2017 CrossFit Open: 17.5 – Double Unders With A Side of Thrusters

By “crushed it”, I finished under 40 minutes and I didn’t pass out.

17.5 – Double Unders With A Side of Thrusters

17.5

10 Rounds: For Time
9 thrusters (95 lb.)
35 double unders

The last open workout of 2017 was not a repeat. We knew thrusters were going to be in this last workout since thrusters were in the last workout the past few opens. Fellow gym members speculated on movements and many thought it would be dumbbell thrusters, double unders and one more movement. The announcement came and we sort of predicted it (wasn’t too hard to be honest). Thrusters and double unders. This should be easy right?

Earlier in the week we did a workout that had burpees, thrusters at 135 lb. and double unders. I was feeling confident but after watching a few heats at the gym I started to get a bit worried. Guys who are a lot fitter than me were finishing 15 – 20 minutes. I knew I was going to be in for a long workout and was shooting for a time under 25 minutes.

The first few rounds of the workout went well. I was finishing the thrusters unbroken and my double unders were not too bad. I would trip myself around 20 reps or so but I was able to keep my pace. The middle of the workout was where I started to break up the thruster set. I would do five reps then four reps after a short break. I was also tripping on the double unders after five to ten reps and took a long break after each trip.

The last two rounds were brutal. I was so close to finishing and did my best to finish. I was able to string the double unders and finish those quickly but I would be extremely exhausted after. The last round of thrusters were done unbroken and I did my best trying to finish the last round of double unders unbroken as well. During the double unders, I started to hyper ventilate and I could barely breathe. I started to feel light headed but I had a few reps to go. I closed my eyes and heard 35 yelled out by my judge and immediately fell to the ground. It was tough and I finished at 23:03. I was under 25 minutes but I was hoping to be a bit faster.

I know I have a few things to work on. Breathing was key and I didn’t do it efficiently. Also, doing double unders while fatigued. I hope you’re last workout went better than mine.

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