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

This is going to be a long post. I worked out for five days straight. I’ll try not to bore you and if you want to see my workout week, check out my Beyond the Whiteboard profile.

Monday

Overhead Squat Complex – Find a  Heavy 1 Rep

Behind the neck push jerk + overhead squat

I treated this as an overhead squat max. I usually push jerk to get the weight overhead. My goal for this was to complete at least 200 lb. After warm up, I was able to complete lifts at 185 lb. and 200 lb. The lifts felt good and decided to try 220 lb., five pounds below my current PR. After a minute of rest, I attempted the lift and was able to complete it. I decided to call it a day. I was happy with my lift.

Hang Snatch – 3×3 at 75% (130 lb.)

I was riding my high completing the overhead squat and went directly into the hang snatches. 130 lb. is heavy for me but I used straps to keep my grip in tact. I had one miss in the first set. I took a breath and focused. I was able to complete the next nine reps without a miss. Not bad for snatches.

Strict Press – 3×5 at 65% (110 lb.)

After all the strict press work we have been doing, this was a piece of cake. Had no issues.

Back Squat – 3×5 at 75% (264 lb.)

I didn’t need a warm up for this and went into it quickly. I haven’t been squatting heavy so this took some effort. It was a tough three rounds but I got through it quickly.

Tuesday

Overhead Squat – Find a 3RM

I was a bit sore from Monday but I was going to try and set a new PR today. I started with 135 lb. and worked up to 185 lb. before  thinking of my next few weights. I decided to lift 195 lb. and then jump to 209 lb. to try and set a new PR. I was able to finish three reps but they were a struggle. I was able to PR my overhead squat by four pounds. Not a large number but I’m happy with it.

WOD – Double Under Nancy

5 Rounds

50 double unders
15 overhead squats (95 lb.)

I did this workout three years ago. I scaled to using only the bar which took me 14:26. This time around, I wanted to PR my time as well as the weight. After doing the overhead squat session, I was feeling good. I was confident in my overhead squat but not the double unders. I didn’t want to push too hard and gas in the third or fourth round.

The workout started great, I was able to go unbroken on the double unders and the overhead squats for the first two rounds. Round three started to get tough. I was barely able to string 10-20 double unders before messing up. The overhead squats were starting to feel heavy. I was able to get five or six reps before setting the bar back on my back.

It was a grind to finish the fourth round but I almost gave up at the fifth. My legs were on fire and it me a few seconds to catch my breath. Around this time my wife finished her workout and walked over to me to give me some encouragement. I was able to get through the double unders and go unbroken on the overhead squats. The overhead squats were extremely difficult. I had to put all my focus into keeping my arms engaged and break through the pain. I almost lost it around rep seven or eight but I was able to save it. My arms were starting to go numb right when I finished the last rep. My total time was 13:21, 1:05 faster than my last time. Double PR for the day!

Wednesday

Bench Press – 5×2 at 90% (205 lb.)

This was the heaviest I’ve gone in awhile. Surprisingly, it wasn’t too bad. I used a spotter but I didn’t have to be helped. It felt great.

Partner WOD – AMRAP, 16 Minutes

20 box jumps (24 in.)
15 deadlifts (225 lb.)
Handstand hold (30 sec.)

I did this partner workout with my wife and we scaled it. Instead of the handstand hold it was a 10m handstand walk. The scale was handstand holds which was more than enough to get our shoulders burning. We split the reps down the middle. Our goals for this workout was to complete six rounds.

The first three rounds went smooth but my partner and I were tired out. I under estimated the deadlifts and tired my best to keep up the intensity.We fell short of the six round goal and completed only five rounds.

Thursday

Clean Complex

Clean + Hang Clean + Clean

This was a fun complex but it was also frustrating. I couldn’t hold onto the bar during the hang portion of the complex at 215 lb. and decided to finish the workout. I have work on establishing the hook grip after the first clean. That should help with my grip issues. I was able to complete the complex at 205 lb.

Push Press – 4×5 at 65% (145 lb.)

At 65% I was able to finish this workout quickly. I focused on my front rack position and my finishing position

Back Squat + Jerk

3 back squat + behind the neck jerk

This was a difficult one because of the behind the neck jerk. I haven’t been practicing it that much and it felt a bit awkward. My limiting factor for this complex was going to be the jerk but I wanted to work up to 225 lb. I started off with a light weight, focusing on form and getting used to the movement. I started getting used to the movement but my form wasn’t great. I was able to reach my goal of 225 lb. but it wasn’t pretty. I had a slight press on jerk and I had to save it. Slowly getting back into these movements.

Friday

Strict Press – 5×6 at 65% (99 lb.)

I was able to get through this quickly. The last two rounds were tough but not too difficult.

Strict Press – 1×10 at 60% (88 lb.)

This burnout set was difficult. After the thirty reps my arms were tired. I was able to complete about eight reps at a touch and go pace before my arms were tired. I was able to finish the last two reps but they took a bit longer. 88 lb. never felt so heavy!

Partner WOD – AMRAP, 20 Minutes

4 muscle up
8 pistols
12 handstand push ups
Run (200 m)

I did this workout with my wife and we had a great time. I was able to do all the movements Rx but she had to scale. The reps were split in half and the worst part of this workout was the run, no surprise there.

The first few rounds started off great. The movements were challenging but I was able to get through them quickly. We started to slow down after round four. I was able to keep my same pace but my partner had to slow down a bit. I kept an okay pace for the rest of the workout but had to slow down on my partners reps. It was not a problem and my goal was to keep her moving and motivated. We survived the workout and finished with six rounds and a muscle up. Great partner workout!

Lift Heavy and Level Up!

Advertisements

Barbells & Boxcars ep 31 Being focused while intoxicated

New episode of Barbells and Boxcars is here! We talk about Ricky Gerard being stripped of his third place finish and my week in CrossFit (Rodel didn’t go this week). We also talk about the games we played that day, Shadow War Armageddon and Warmachine. Check out our podcast FEED or search for Barbells and Boxcars on iTunes and Google Play. Thanks for listening.

Barbells and Boxcars

Hello again to another episode of Barbells and Boxcars. In this episode we dicuss whats been going on in the Crossfit community, our week in crossfit, some beer talk, gaming stuff and other geek/nerd stuff. We hope you enjoy this episode.

You can listen here

Thanks 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

View original post

My Week As Rx (Probably Scaled): September 25 – October 2

If you want to see my workout week, check out my Beyond the Whiteboard profile.

Tuesday

Back Squat – 5×5 at 65% (255 lb.)

I was able to get through these fairly quickly. 65% is not a light weight especially since I haven’t been squatting. I was able to get through it without any issues.

WOD – Alternating EMOM, 15 Minutes

20 Russian kettlebell swings (54 lb.)
15 calorie rows
10 burpees

This workout was intense. My goal was to complete all the reps each minute but I knew it was going to take a lot of effort. The hardest movement was going to be the 15 calorie row. That was going to take me at least 40 seconds to finish. The burpees were not going to be too bad and the kb swings were going to be manageable.

The first two rounds were rough. I was able to finish all the reps but the second round was a struggle to complete the 15 cals. on the rower. It took me about 50 seconds to finish the cals. Rounds three to five were the same. I was exhausted and I wasn’t able to complete all the reps. I would finish about 15 reps on the kb swings, 10-13 cals. on the rower and five to eight reps on the burpees. I pushed it as hard as I could.

Wednesday

Snatch – 3×2 at 85% (145 lb.)

Heavy snatch day. My snatches have not been that heavy lately and power not squat. Warmed up but was a little tight in my hips. My wrist was nagging me a bit but not too the point where it was too much. Once I hit 145 lb. I used straps. The first set of two was okay. I was extending too early. One of the guys I was working with told me to be patient and stay on my midfoot to heel. I changed up a bit and my lifts looked better. My wrist and forearm were starting to hurt but nothing too painful. The last two reps went well and my form improved.

Clean and Jerk – 3×2 at 85% (190 lb.)

Unlike snatches, I’m more comfortable with clean and jerks. It’s not as painful on my wrists unlike the snatch. After warming up to my 85% I was feeling good. My clean went well but I needed a lot of work on the jerk. I need to time the dip and drop better. I had some ugly lifts but I was able to save them. I’m sure I would have gotten two red lights on a jerk but I’m still learning. It was a great lifting session.

Front Squat – 2×3 at 85% (245 lb.)

I haven’t done heavy front squats in awhile and I wasn’t sure if I could reach my 85%. At least I didn’t need to warm up for this since we were front squatting during the clean and jerks. I loaded 245 lb. on the bar and it felt heavy. I also struggled a lot during this lift. My core has weakened and my breathing sucks. I was trying my best to keep my body upright but my shoulders would collapse at the bottom. It was a grind but I was able to finish.

Lift Heavy and Level Up!

My Week As Rx (Probably Scaled): September 18 – September 24

If you want to see my workout week, check out my Beyond the Whiteboard profile.

Monday

Strict Press – Establish a 1RM

My heaviest strict press was around 155 about two years ago, I was able to do two reps. Last year I was able to lift 145 lb. for three. I was hoping to lift at least 145 lb. but I wasn’t confident. I loaded 95 lb. on the bar and started to warm up, adding 20 lb. until I reached 135 lb. I added on 10 lb. and attempted the lift. I was able to complete it, but barely. I knew 155 was going to be tough. I attempted the lift but was barely able to get it higher than a few inches off my shoulders. I racked the bar and waited a few minutes. I attempted a second lift and the bar went lower than the first attempt. I called it quits but I was happy with my result. I hope after this strength cycle, I’ll be able to lift 165 lb.

WOD – AMRAP 12 Minutes

12 box jumps
9 push press (50 kg.)
6 lateral burpee over bar

After my failed lifts on the strict press, it was time for a short amrap. Plans for the workout, jump for all box jumps, unbroken on push press and survive the burpees over bar. I wanted to finish at least five rounds. My pace for the workout would have to be 2:15 per round.

The first three rounds of the workout went well. I kept up with the pace and finished them under six minutes. The fourth round is where I hit a wall. I was breathing pretty hard at this point and too about 30 seconds to catch my breath. I slipped on one of the box jumps during this round but thankfully I didn’t hit my shins on the box. I focused on the movement and took a few deep breaths and continued. The push presses were not bad but my shoulder were wearing out. I had to break up the reps in the fifth round. The burpees were the worst. It was only six reps but they were the hardest six reps. I tried to hold the standard of taking off with two feet and landing with two feet but I would mess up and do a one legged hop over. I was frustrated and exhausted but I trudged on. I met my goal and finished this workout with five rounds and three box jumps, barely.

Tuesday

Snatch Complex – Three Position Snatch: Ground, Above Knee, Hip

I’m still working on the snatch. We did a heave one rep last week but I’m still a little rusty. I started at 40 kg and worked up to 65 kg. I felt pretty good throughout the positions but the hang is the hardest. My grip gives out during the pull. I attempted 70 kg but I missed on the hang.

WOD – For Time (10,9,8,7,6,5,4,3,2,1)

Power Snatch (95 lb.)
Overhead Squat (95 lb.)

This was going to be a difficult workout. 55 reps of snatches at 95 lb. was a lot, especially after the snatch complex. I planned to break up the snatch reps in half and go almost unbroken on overhead squats since it’s my stronger movement.

The power snatches from rounds 8-10 were broken up into two sets with 15 – 20 seconds in between sets. The overhead squats were done unbroken. By the round of seven, I could feel the fatigue set in. My lower back was starting to get tight and my shoulders were feeling weak. I started breaking the sets into three which took longer but I was able to keep a good pace. I felt like quitting around round five and I almost gave up. My wife and coaches pushed me and I finished the workout in 13:27.

Wednesday

Bench Press – Find a 1RM

The last time I did heavy bench presses was last year. It’s not a huge part of the programming at the box and I haven’t been doing it on my own. My last 1RM was 240 lb. and I didn’t know how well I was going to do that day. I did a typical warm up. Starting at 95 lb. and working up with 30 – 50 lb. increments. I maxed my bench press at 205 lb. which is 40 lb. lower than my previous max. I have to work back up to that number over the next few weeks.

WOD – Elizabeth, Time Cap – 10 Minutes

21-15-9

Clean (135 lb.)
Ring dips

This was going to be a tough workout. The last time I attempted this workout, I almost passed out. I haven’t been working on my dips but I wanted to do this Rx. I would push until I had to scale the ring dips. I decided to break up the reps into three sets of seven. The first round of 21 cleans went well. I was able to do the sets unbroken. The ring dips were a different story. I was able to complete seven reps but I was moving too slow. Given enough time, I would have been able to complete this workout Rx but I wanted to keep moving and finish most of the reps under time cap. Even the scaled ring dips were taking a toll on my arms. My arms were shot but I was able to finish 15 scaled dips when time cap was called. If I had another three minutes I would have been able to finish this workout. Need to work on my dips.

Lift Heavy and Level Up!

My Week As Rx (Probably Scaled): September 11 – September 17

If you want to see my workout week, check out my Beyond the Whiteboard profile.

Tuesday

Back Squat – Find a Heavy Set of 5

My goal for this back squat session was to beat my numbers from last week. I lifted 120 kg. for five, so today I was shooting for 125 kg. I warmed up to 100 kg and added 10 kg each set. My form felt off but I focused and was able to do a few reps that felt better. I was able to lift 120 kg without much trouble but I did stick around the fifth rep. I added 5 kg and started my lifts. I was able to complete the first two reps without issue. The weight felt heavy at rep four and five but I was able to stand them up. I wasn’t confident enough to add more weight and stopped at 125 kg. I was able to reach my goal but I didn’t feel 100%.

WOD – Fight Gone Bad Style

5 Rounds, 1 Minute Per Station

Box Jumps
Wall Balls
Row (Cals.)
Rest 1 Minute

After the heavy squats we had a killer leg workout. I knew the box jumps and wall balls were going to be the hardest movements to keep consistent. I didn’t want to scale the box jumps either. I wanted to make sure I jump and not step up.

I finished the first round with 16 box jumps, 17 wall balls, and 14 calories on the wall balls. I was shooting for a total of 50 reps. I came up short and it was tough to reach those numbers. I decided to lower my reps on the wall balls and box jumps and try to increase the calories on the rower. The next  three rounds were 40, 34 and 38 reps. I couldn’t maintain the reps on the wall balls and box jumps. I would do a few and then rest for five seconds. My legs were on fire and I couldn’t push through it like I wanted to. After the third round I was dissatisfied with my score. I had to increase my intensity but I was already getting tired. I didn’t know if I would be able to increase my reps. I dug deep and I was able to increase my reps on the fourth round and in the fifth round I was able to complete 40 reps. I was exhausted but I was able to come back from giving up and finish the workout.

Wednesday

Snatch – Find a 1 Rep Heavy

I haven’t done heavy snatches in a while and my wrist was not 100%. My last heavy snatch and PR was at 171 lb. but I knew I wasn’t going to hit a number that close. My focus was to maintain good form and go as heavy as I could.

I started out at 40 kg and worked up to 60 kg. At 60 kg, I could feel the strain on my right wrist. I completed the lift and added 5 kg. I completed the lift but I had to struggle to save it. I was able to stand it up but I could still feel the pain in my wrist. I loaded another 5 kg on the bar and attempted a rep and failed. I wasn’t moving as quickly as I should have and it showed. I wasn’t able to get under the bar but I set up for another attempt. The next attempt was the same, a miss. I was dissappointed but I understood. I haven’t been doing heavy snatches and I’m not used to them. It’s going to take some time but I’ll be lifting at my previous weights.

Clean and Jerk Complex – 5×1 at 85% (90 kg)

2 Power Cleans + 1 Split Jerk

The percentage was taken from my power clean 1RM at about 104 kg. The power cleans were heavier than expected. I was able to complete the first rep quickly but the second rep took a lot more effort. The jerk felt awkward at first but by the third or fourth set, I was able to smooth out the lift.

Overall, my clean and jerks were better than my snatches. I’m not surprised, we have been doing more cleans and not a lot of snatch work. The barbell club programming is a lot of fun and will try and incorporate some of the lifting sessions with the classes.

Lift Heavy and Level Up!

My Week As Rx (Probably Scaled): September 4 – September 10

Thursday

3 Position Power Clean – Find a 1 Rep Heavy

I haven’t done heavy power cleans in awhile, especially a three position clean. The last time was about two months ago with a final weight of 85 kg (187 lb.). My max has been 215 lb., about a year ago. I wasn’t super confident about the weight so I decided to focus more on technique.

Working up to a heavy set felt good and muscle memory took over. At 205 lb. the hardest lift was the hang power clean because of grip issues. The power and high hang positions were relatively easy. I failed the hang clean about twice before completing one. I was able to do the high hang clean easy which means I need to work on more grip and more hang cleans.

WOD

Chipper – For Time

25 wall balls (20 lb.)
10 hang power cleans (95 lb.)
25 wall balls (20 lb.)
10 power cleans (95 lb.)
25 wall balls (20 lb.)
10 squat cleans (95 lb.)
25 wall balls (20 lb.)

I hate wall balls! Which is why I should be working on them more. 100 reps is going to suck but like all workouts, I’ll just have to power through. The cleans looked easy but the wall balls were going to make them miserable.

I wasn’t sure how I was going to break up the reps for the wall balls. I was thinking, 15 reps and then 10. If I start to die out, I will switch to three sets of five with a minimal rest. At the start of the workout, I was able to hit my wall ball sets. The hang power cleans were fast, under 20 seconds. The second and subsequent sets of wall balls were much more difficult. I had to break them up and took much longer breaks in between. My legs and shoulder were on fire which made the cleans that much harder. It was tough and I didn’t do as well as I wanted. I was looking at eight to nine minutes but I finished in 11:18.

Friday

Back Squat – Find a 5 Rep Heavy

The coaches advised me to work up to 75% of my 1RM which would be around 275 lb. I haven’t done much squatting in the past few months and I knew I was going to be rusty. I started to warm up and worked up to 240 lb. I felt different during my squats. My form and movement felt off. I focused on keeping perfect form which helped. I was hoping it was rust and I could shake it off with the next lift. I added 265 lb. to the bar and started my set. It was a lot heavier than I thought but thankfully I had a lifting partner giving me encouragement. I finished the last rep and decided to stop there. Hopefully, my strength comes back in the coming months.

Partner WOD – AMRAP 25 Minutes

25 sit ups
3 rope climbs
Run (400 m)

This workout was going to be tough on the legs. 400 m is not a long distance but it was going to hurt after that squat session. We decided to split the reps in alternating rounds. Sets of five for the sit ups and alternating reps on the rope climbs. One round, one person would do five more sit ups and rope climbs and then alternate between partners. I decided to do the rope climbs while my wife decided to scale.

Our goal for the workout was to finish at least five rounds, A pace of five minutes per round was achievable but we would have to push the run. The first round went well, we zipped through the movements fairly easily. The second round went the same but we started having trouble on the the third round. The sit-ups were quick but I had to take a break on the rope climbs. I have a slight fear of heights and I had to catch my breath and calm myself before attempting the reps. We also took more time on the run, taking a break after 200 m. We would walk for about 10-15 seconds before finishing the run portion.

This continued into the fourth round as well. We started our fifth round at four minutes to time cap. Finishing the round was going to be hard, but we were going to try our best. We breezed through the sit ups but I had to take a minute before the rope climbs. We finished our reps and started the run with about a minute left. We were exhausted and tried our best but we were short of our five round goal. We hit the time with only 100 m finished. It was a great workout but that run killed us.

Lift Heavy and Level Up!

My Week As Rx (Probably Scaled): August 28 – September 3

Wednesday

Hero WOD – Manion

“First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.” – Source: CrossFit.com

7 Rounds For Time

Run (400m)
29 back squat (135 lb.)

I knew I would not be able to do this workout Rx. 135 lb. back squats are not too heavy but 203 reps is a lot. I talked to my coach and he suggested scaling to 115 lb. After doing a short warm up, I was ready to start this workout. My goal was to keep a steady pace and finish each round under five minutes.

During the workout, the run was consistent. I was able to keep a steady pace, even into the later rounds. It wasn’t the run that was giving me issues, it was the back squats. I started to first round at 115 lb. and broke up the sets into 10, 10 and 9. This worked well for the first two rounds but by the third, I had to take off 20 lb. I was able to sustain this for two more rounds until I dropped the weight altogether and did air squats. The time cap was coming up and I had to scale in order to finish. At this point I was breaking up the air squats into sets of 10, 10 and 9 and I kept up this pace until the end of the workout. I finished the workout at 44:00.

Friday

Alternating EMOM: 6 Minutes

15 wall balls (20 lb.)
15 burpees

This was a fun warm up. I was able to finish all reps under 45 seconds and get 15 seconds of rest. Started to get very difficult around the last two rounds.

WOD – For Time

5K Row

This was my first time rowing a 5K. The longest I’ve done in one sitting was a 2K and I didn’t know how it was going to go. I started off slow, keeping a pace of 2:10/500m. The first 1000m was not bad and I was able to finish it under 4:20. As I moved closer to 2,500m I could feel my legs start to fatigue. I eased up my pace to about 2:20/500m and tried to keep my pulls consistent. At 4,000m I could feel the energy slowly drain away. I tried to stay focused and keep steady pulls as I watched the monitor increase. I was able to hold on and finished at 22:28. Now I have a goal to shoot for in the next rowing session.

Lift Heavy and Level Up!

My Week As Rx (Probably Scaled): August 14 – August 20

After writing about highlights for the week, I decided to go back to writing about each workout. I wanted to read about a previous workout but I didn’t write about it. This has inspired me to document all the workouts like my previous posts. I’m going to skip over the previous weeks since I only went once. If you want to see my workout week, check out my Beyond the Whiteboard profile.

Monday

Overhead Squat – 6×2 at 80% (185 lb.)

Lately, my hips have been feeling really tight. I haven’t been doing much mobility at home or after class and I think it is catching up to me. I took a long time warming up my legs and hips but I felt a lot better after. 135 lb. and 155 lb. felt heavy but at least my legs were holding up. I was able to keep a good form. At 185 lb. it started to get tough. My first set was not strong. After finishing two reps, I wanted to drop the weight to 175 lb. but I decided against it. I did a few quick mobility drills and did my second set. This set felt a lot better than the first and I went through it quickly with good form. I felt a bit shaky but it was not too bad. I was only able to complete four sets before time ran out.

WOD

CFG Open 11.4 – AMRAP 10 Minutes

60 burpees over bar
30 overhead squats (120 lb.)
10 muscle ups

This was my first time doing this workout. Immediately, I knew the burpess were going to be difficult. I’m still slow when it comes to burpees. The 120 lb. overhead squat would not have been too heavy but I was not that confident. I was predicting maybe two to five muscle ups.

The workout started and I tried to find a rhythm. It was smooth for the first thirty reps but I started to feel winded. I started slowing down on each rep but I kept going and pushed through. I was exhausted but I was able to start the overhead squats. I snatched the weight and started to do five reps. In hindsight, I should have cleaned and set up for the overhead squat from the back. My wrist was giving me problems and I could only do a few reps at a time. At time cap, I only finished 20 reps.

Friday

Partner WOD – AMRAP, 16 Miniutes

20 handstand push ups
30 box jumps
400 m row

I walked into the box at 1645 and decided to start some mobility drills as I waited for the 1730 class to start. While warming up, my father calls me over to his overhead squat stations and asks me to be his partner for the workout. Working out with my dad is always fun so I agreed and started warming up for the workout. I would do the overhead squats at the beginning of the next class.

We decided to split the reps in half. 10 handstand push ups, 15 box jumps and 200m on the rower. Our goal for this workout was to finish four rounds. Dad was a little skeptical that we would finish and I wasn’t sure if I could keep the pace. Regardless, I was going to do my best.

Not doing the overhead squats helped me get through this workout. My shoulders and legs were not tired going into it. I was able to do the handstand push ups and box jumps unbroken. Also, I was able to keep a 1:40 /500m pace on the rower. My dad was also able to go unbroken on his reps. We pushed hard and finished 4 + 25 reps at the time cap.

After the workout, I did not have the energy to complete the overhead squats. Also, my hips were a bit tight so I decided to take a rest.

Lift Heavy and Level Up!

My Week As Rx (Probably Scaled): July 3 – July 9

If you want to see my workout week, check out my Beyond the Whiteboard profile.

Strength

Deadlift – Find 1 Rep Max

I was not confident going into this 1RM lift. I had to scale my weights during the cycle and couldn’t reach anything over 90% of my 1RM. Regardless, I was going to attempt something. Over 95% of my 1RM or a new 1RM was going to be my goal.

I warmed up to 365 lb. and started to add on 20 lb. each jump. I was able to lift 385 lb. and went up to 405 lb. This lift was about 98% of my current 1RM. My back was straight and my form look good. I decided to go up to 420 lb. to attempt a new 1RM. I gripped the barbell and pulled. The bar started coming up about two inches then I dropped it. I felt my core weaken and my back start to round slightly. I didn’t want to continue and risk losing form. I reached a goal, hitting 98% of my 1RM. If I did more deadlifts during the cycle, I probably could have hit a new PR.

WOD

Jackie

Row (1000 m)
50 thrusters
30 pull ups

The last time I did Jackie it was over two years ago. My previous time was 10:53 and my new goal was to finished under 10 minutes. Pull ups were going to be the hardest movement to get through. I can handle the thrusters but the pull ups were going to be rough. The row was not bad. I kept a pace of 1:40-1:50 per 500m, which took me about four minutes to finish. The I thought the thrusters were going to be easier but it was a grind. I did 15 reps and then stopped. I rested for a few second and picked up the bar. Towards the end of the thrusters I was doing about 5-10 reps.

The pull ups were my weakest movement. I was not able to string more than five reps together and towards the end was only doing two or three reps at a time. I’m not sure how long I took to do the thrusters and pull ups but I finished at 10:48. I didn’t know this was a PR until I entered it into BTWB. I was 48 seconds faster this time around. I thought I went over my previous time and this surprise made me feel better about the workout. Small victories.

Lift Heavy and Level Up!

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!