Vlog 49: CrossFit Open Workout 19.2

Vlog 49: CrossFit Open Workout 19.2

I did not sign up for the open but I did attempt 19.2.

 

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My Vlogging Set Up 

Cameras

Samsung Galaxy S8: https://amzn.to/2TG8qNM
Other Gear
Cell Phone Bracket with Cold Shoe Mount: https://amzn.to/2Gz5n68

 

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Vlog 47: First Workout of the Week

Vlog 47: First Workout of the Week

First workout of the week, let get it!

 

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My Vlogging Set Up 

Cameras

Samsung Galaxy S8: https://amzn.to/2TG8qNM
Other Gear
Cell Phone Bracket with Cold Shoe Mount: https://amzn.to/2Gz5n68

 

Vlog 38: Workout Week Fail

Vlog 38: Workout Week Fail

I set a goal to workout for four days last week. I was only able to complete two.

 

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My Vlogging Set UpCameras

Samsung Galaxy S8: https://amzn.to/2TG8qNM
Other Gear
Cell Phone Bracket with Cold Shoe Mount: https://amzn.to/2Gz5n68

 

Vlog 37: Stop Slacking

 

Vlog 37: Stop Slacking

When it comes to workouts. I haven’t worked out since Monday and I need to do two more if I want to have four days of workouts this week.

 

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My Vlogging Set Up 

Cameras

Samsung Galaxy S8: https://amzn.to/2TG8qNM
Other Gear
Cell Phone Bracket with Cold Shoe Mount: https://amzn.to/2Gz5n68

 

Vlog 34: Weather Can’t Stop the Gains

Vlog 34: Weather Can’t Stop the Gains

It’s a rainy day in San Diego but I still need to workout. Time to put in some work!

 

YouTube Link: https://youtu.be/B3vbjcjFrNk

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Vlog 28: Double PR!

Vlog 28: Double PR!

I was able to set two PR’s in today’s workout.
Twitch: https://www.twitch.tv/8bitbarbellsYouTube Link: https://youtu.be/BJ0ORs_5a7o

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Vlog 25: The D20 Workout by Nerdstrong

The D20 Workout by Nerdstrong

In this episode of the Vlog, I try out the D20 workout by Nerdstrong. I’ve been following their Instagram for a awhile and I love their theme workouts that they do.
Twitch: https://www.twitch.tv/8bitbarbells 

YouTube Link: https://youtu.be/2cq6oK_I8Lo

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Vlog 19: #sweatforjames

Vlog 19: #Sweatforjames

I wanted to participate in the community event to help support James Townsend, a CrossFit gym owner and athlete. I follow James on Instagram after hearing his interview on the Wodcast Podcast. I like his outlook on life and his parenting philosophy.
YouTube Link: https://youtu.be/6KhhbSg1zd8Don’t forget to Like and Subscribe to the Channel!

 

Vlog 15: Promotions & Push Presses

Vlog 15: Promotions & Push Presses

Today I did a workout and look for shelving at Ikea. My wife was recently promoted to LTJG and we need to get some uniform devices.

 

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

Check out my Instagram @8bit_barbell to see some lifts from this week.

Monday

Overhead Squat –  Find a 3RM

I set a new 3RM at the end of April and I was determined to set a new one. My goal was to at least lift 225 lb. I warmed up to 226 lb. and started my lift. The jerk felt great and was able steady the weight overhead. I almost lost the first rep because I was slightly off balance. I was able to gain control of the weight and complete the rep. The last two reps were quick and had no issues with the reps. This lift was a multiple PR lift. I PR’d my overhead squat of 225 lb. by 1 lb. and my 3RM by 11 lb.

WOD – For Time, 20 Minute Time Cap

4 Rounds

25 Squat Cleans (75 lb.)
Run (400 m)

After that overhead squat PR, I was ready to take on this workout. However, I greatly underestimated this WOD. At 75 lb. I was sure I could get through all the squat cleans, and take it easy on the run. The workout started okay but I knew I was in trouble after the first round. My 3RM attempts caught up with me and I could feel the burn in my legs. I kept a steady pace during the cleans, doing fast singles but I had to change it up in round two. I decided to go with a 5×5 scheme with a short rest in between sets. This worked but I took too long during the rest. I finished this workout with two rounds, 25 squat cleans and 200 m.

Tuesday

Snatch Complex 

Power Snatch + Hang Snatch + Overhead Squat

Haven’t worked on snatches in awhile but I was excited to try this out. The movements felt good and I can tell that I’m getting stronger. My technique still needs a lot of work after watching the replay. I’m pulling the bar too high and I’m slow to get under the bar. I was able to PR this complex at 165 lb. which led me to try any max out my snatch at 175 lb.

Snatch

This attempt was not programmed but I felt good doing the complex that I decided to try this out. After two failed attempts, I was able to successfully lift one at 175 lb. While I missed two tries, I felt very optimistic about future reps. Like the snatch complex I need to work on technique and my snatch suffered from the same problems. I’m pulling too high and moving too slow. This means that if I fix my technique, I could lift more weight!

Partner WOD – AMRAP 18 Minutes

Run (1000m)
Row (1000m)
Then in remaining time, AMRAP
30 Deadlifts (225 lb.)
90 Double Unders

This was a fun partner workout that wasn’t as bad as I though it was going to be. We split the run into 100 m sprints and split the row into 250 m sets. The deadlifts and double unders were split into sets of five and 45 respectively.
The run was not too bad since the distance was short. I was going at a quick pace but was not sprinting and the rest in between each run was enough for me to catch my breath. Towards the end of the run I slowed down a bit but it wasn’t too much. The row was much easier. I kept a quick pace (1:45/500m) and was not breathing too hard when we finished this part of the workout around minute 11 or 12.

The rest of the workout was tough. After all that work, the deadlifts felt very heavy. Breaking up the reps into sets of five really helped and I was able to go unbroken on all my sets. The double unders however were not as smooth. I would do a few and then break because I hit my feet or my arms were too tired. This was the longest part of the workout since I couldn’t string a lot of them together. After 18 minutes we finished with 2 rounds, 30 deadlifts and 36 double unders.

Lift Heavy and Level Up!