Friday, 18 July 2014

2014-07-18 - Craig - Metcon - Plank, Swings

5x
1:00 plank hold
30 second swings



http://youtu.be/EwBiz08koHo

5x
1:00 plank hold
30 second  16kg russian swings

  1. Plank
    • Shoulders got tired after the second round of swings, must have been muscling them up. Fine after the first round.
    • An impressive display of wussing out in the later rounds.
  2. Swings
    • Futzed around trying to figure out how these work when you can feel your hamstrings.
Overall
  • Coldest day we've had this year.
    First serious, scrape the ice off the car, frost.

Thursday, 17 July 2014

2014-07-17 - Craig - Skill/strength - Stiff leg deadlifts

Straight Leg Deadlift
2 x 10



http://youtu.be/d7xptywwh00


Straight Leg Deadlift
2 x 10 x 25kg

Comments
  • Pretty good.
  • Still not staying tight 100% consistently.
  • Closer though.


Wednesday, 16 July 2014

2014-07-16 - Craig - Metcon - Row, squats

AMRAP in 12
250 m row
12 Air squats to 19" box



http://youtu.be/jjNlLY0P4PI

AMRAP in 12
250 m row
12 Air squats to 19" box
  1. Rowing
    • Reasonably tidy and will do for now.
  2. Squats
    • Decided to drop it a whole inch.
    • Not ideal, but not bad. Some were pretty good and then I'd drift off.
Overall
  • Managed to hold onto getting both the row and squats done in 2 minutes. Which was pointless, but fun.

Monday, 14 July 2014

2014-07-14 Craig - Skill/strength - Front squats

Front squat to box set just below Parallel
3 x 7
AMAP @60%



http://youtu.be/cZWkVJE-_rM

Front squat
1 x 7 x 20kg 17" box
2 x 7 x 20kg 16" box
AMAP x 15kg 16" box



Comments
  • That was a bigger drop than I intended.
    I thought I'd used a 12" box, 20kg bumper and 10kg bumper last time. Now that I check I see it was  the 20" box.
  • Moving from 17" (plates as above) to the 16" (12" box, 20kg bumper) was harder than I thought.
  • Watching the video I wasn't impressed, now that I see what I did I'm OK with them.

Friday, 11 July 2014

2014-07-11 - Craig - Metcon - Row, Squat - Cossacks, TTB

EMOM 20
First minute
Cals rowed in 30 seconds
Second minute
Air squat to box

3x
5 Cossacks use pole for support
10-15 Toes to bar progressions



http://youtu.be/ijSO9PTgO5c

EMOM 20
First minute
Cals rowed in 30 seconds
Second minute
Air squat to 20" box

3x
5 Cossacks use pole for support
10 Toes to bar progressions
  1. Rowing
    • Not very coordinated.
    • It can wait for later, other things to worry about and it's not a total mess.
  2. Squats
    • I haven't videoed my squat from that angle before, I'm not sure what to make of them. 
  3. Cossacks
    • Sorry about the curtain.
      Bloody windy over here lately.
  4. TTB
    • I did the "toes in vicinity of the bar" progression.
    • They went better with my shoulders active.

Overall
  • Quads were cramping at the end and sore later in the day.
    I don't think the squats were so bad that I slipped back to being quad dominant, so I suspect I've been trying so hard to use my posterior chain that they've not been worked as much lately. Which is kind of cool because a while ago that was the only thing powering any form of squat.
  • Left shoulder and arm were very crampy, can't think of  a better word, later in the day. I think my chest has tightened up from the TTB and is pulling there. I'll see if I can loosen that up.

Thursday, 10 July 2014

2014-07-10 - Craig - Skill/strength - Press

Shoulder press
1 set of 5
AMAP at 70%



http://youtu.be/-_AnmmOrEew

Shoulder press
5 x 5 x 20kg
15 x 15kg

Comments
  • Narrower grip and wider feet.
    Much more comfortable.
  • More to be done, but I have hope now. Thank-you Jeff.

Tuesday, 8 July 2014

2014-07-08 - Craig - Metcon - Plank, Sit-ups - Bar hang

5 x
1:00 plank hold
10-20 sit ups

1:00 bar hang



No video

5 x
1:00 plank hold
10-20 sit ups

1:00 bar hang
  1. Plank
    • Trouble settig  my shoulders and too many breaks, but otherwise OK.
  2. Sit-ups
    • Nothing exciting..
  3. Hang
    • I did it.

Overall
  • Sore the next day.