Power Clean - 5 Rep Max

I haven't done many cleans lately since we have been focusing on deadlifts. I haven't done a five rep max before and I was excited to see how far I would get. I warmed up to 60 kg and went up from there. I added 10 kg each set and was able to complete five reps at 80 kg. I attempted to do them at 90 kg but the reps were not touch and go so I did not count it. I was able to complete three reps quickly but failed the fourth rep. After a quick reset I was able to complete each rep. Overall, I'm happy with the results and it shows my progress. Hopefully next time I will be able to complete all five at 90 kg.

Power Snatch - 5 Rep Max

Like the power cleans that were done, a power snatch five rep max was programmed. I was equally excited to see how far I've come with snatches. I do not have a five rep max for power snatches but I did have a two rep max, 135 lb. My goal for this session was to complete five reps at 135 lb. Since snatches are my worst lift, I took it a bit slow in the beginning. I warmed up with the bar and loaded 95 lb. I've been having trouble with my right wrist but I did my best to stretch it out and used wrist wraps.

After warming up I loaded 135 lb. on the bar. My first rep felt light which gave me a lot of confidence. I was able to complete the five reps fairly easily. I loaded 145 lb. on the bar and tried to complete five reps. I fell short at only three reps before I had to set the bar down. I didn't complete five but at least I finished five at 135 lb. Another great day at the gym!

WOD

Randy

75 power snatch (75 lb.)

My most memorable workout of the past few weeks was Randy. My previous time was 11:40 but I felt I could beat it. The power snatch five rep max from the previous week gave me confidence. I would have to be smart about pacing. I wanted to finish this workout in six minutes which would be about 13 reps a minute. I treated the workout like an EMOM. I knew the reps would catch up to me towards the end of the workout but I hoped I would be able to push through. 

The workout started off great. I finished 13 reps in thirty seconds and was able to continue on pace until the fourth minute. This is where it started going down hill. I was able to complete 10 reps but it took me 45 seconds. I was at 49 reps at this point and I wanted to finish strong. I couldn't push my body to lift the weight so I broke it up into smaller sets. I completed 70 reps at seven minutes. I took a few deep breaths and finished the last five at 7:25. I didn't reach my goal of six minutes but I set a new PR! 

Lift Heavy and Level Up!  

The first workout of the 2017 season is tomorrow and I have a mix of emotions. I'm excited and anxious to see what we will be doing this year. Usually a repeat workout is thrown in somewhere but I hope it doesn't involve thrusters! 

I made a list of all the movements from the previous years. Seven movements have appeared in a workout each year: chest to bar pull ups, double unders, muscle up, snatch, thruster, toes to bar and wall balls. The hardest movement for me will be the muscle ups. I was able to do the muscle up workout last year but I haven't been doing them lately. I attempted a few reps a week ago and I wasn't successful. I need to work on that skill and hopefully I can complete a rep before it shows up in a workout. 

Dave Castro posted an Instagram picture of 35 lb. and 50 lb. dumbbells with the wording, "you've been warned" written in chalk. Dave Castro's Instagram has been the source of clues for Open workouts in the past and this is no different. I'm going to assume dumbbells will be in the open somewhere and I should be practicing some movements with 50's. 

Last year I set a goal, to finish higher on the local leader board. I believe I will finish higher on the leader board but it's not going to be by much. I will try my best and give it 100%. I will be posting my workout experience after the submission deadline since I will probably do it twice. Good luck to all and I hope you crush your workouts. 

Lift Heavy and Level Up!

Here is the Paris leg of our honeymoon. We had an amazing time. Like the London video, I used my GoPro Hero 3 and a Feiyu Tech Gimbal. Thanks for watching. 

This episode of Barbells and Boxcars we discuss Rodel’s one year into Crossfit. We talk about some video games stuff, a bit of a wargaming rant/vent and our recommendations. Thanks for listening.

If you have any questions, feel free to comment below or email them barbellsandboxcars@gmail.com. Check out the Barbells and Boxcars Facebook Page as well as the Limitless Fails Gaming Group Facebook Page. Also, Follow us on Twitch and watch us play some live table top games!

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Link: Episode 16

Drop the Controller and Get at It!

Taken from the Loot Crate site, "Each month, Loot Crate™ ships a themed mystery box of the best geek, gaming, and pop culture gear to a subscriber base of over 100,000 Looters. We emphasize phenomenal support and content, and include gear from some of the most respected entertainment and consumer product companies in the world." Loot Crate sells for $15.99 a month plus $6.00 shipping and handling. You can save on the costs by subscribing for longer periods as well. If you like this theme check out the link at the bottom to subscribe.

What's in the Box?

The shirt this month is Mario! My earliest memories of gaming was spent in front of an NES playing Duck Hunt and Super Mario 3. 

Next item is a Michelangelo Tiki Muglet. He's my second favorite turtle with Leo coming in first. It's about the size of a shot glass. I might pick up other ones from the Loot Crate Vault. 

The next item is a 1:6 scale replica of the 1940's Captain America shield. It's a cool replica item that would be great on my nerd shelf. 

The last big item is a reprint of Action Comics #1. This is the first appearance of Superman, and it comes with a certificate of authenticity. 

This pin is sweet since it's the TMNT logo. The pin comes with digital copies of Teenage Mutant Ninja Turtles #1-5 from IDW. I can't wait to read these. 

The box also turns into a comic holder!

I actually liked most of the items in this box. My favorite item would be the Mario shirt with the other items not far behind. Is this month's crate worth it? I think it is.

Deadlift - Find a 3RM

My previous 3RM was 375 lb. and I wanted to hit a new PR. With all the PR's I've been setting, I wanted to see if I could reach a new one. As I added weight the deadlifts felt a lot heavier than I remembered. I haven't done heavy deadlifts in a while and wasn't sure if I could hit a new PR. I was able to lift 375 lb. for three but I failed at 395 lb. Hopefully after this cycle, I'll be able to hit a new PR.

WOD

For Time - 6 Rounds, TC: 15 Minutes

5 push press (135 lb.)
10 pistols
Run (200 m)

I had a great time doing this workout. It was hard and I almost hit the time cap but I felt great after. I was worried that the run was going to slow me down since we just did deadlifts. My hamstrings and lower back were tight but I was able to push through it. I wanted to keep a pace of a round every two minutes.

When the workout started, I was able to keep the workout to about 1:30 for the first two rounds. Afterwards, each round was around 2:00 - 2:30. The push press was manage able as well as the pistols. I was able to do the reps unbroken but I took some rest between each movement. The run was the hardest to finish but I got through it with a reasonable pace. I was short of the 12 minutes but I able to finish the workout in 14:15.

Lift Heavy and Level Up!