20130408 - Skill/strength

SKILL/STRENGTH
EMOM
pull ups on band

EMOM
hanging leg raises

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Pull-ups - Green band
1 every minute for 10 minutes
Easier this time, I made it through them quite comfortably.

Hanging leg raises
Hopefully that was to an L and not a TTB. Anyway, I did the L version
1 every minute for 10 minutes.
Not as tidy as I'd like. Left leg hitched up as I rolled that hip in. Tried to roll it back out again when I saw it start, with some success.

My birthday tomorrow so we'll be out for dinner. Gives you time to digest the multitudinous incompetence I've demonstrated.

2013-04-07 Back Squat, HPC, Press

WOD
As Many Perfect Rounds as Possible
In 8:00
10 squats (to box)
10 HPC
10 presses

Use only the bar.

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I did this last night but didn't post as I found it very difficult to watch the video for a bunch of reasons.

There were obviously some logistical issues with having to work in the shed so that I could be seen on video now that the days are shorter.
I could have arranged the equipment a little better at least now that I look at it.

But some notes that might not be visible in the video.
Squats
It occurred to me afterwards that maybe it was supposed to be air squats. Sorry if it was.
Touch and go was hit and miss. The times I was able to do it well I wasn't  sitting back or opening my hips fully, the times I wasn't I was doing better at one or both of those, but tended to collapse forward.
The better reps came when I concentrated on keeping my shoulder blades flat across my back..
My left hip kept rolling forward but not as much as it has and as as result, doesn't hurt as much as I'd expect following squats.
Right wrist objected a lot to being bent back so far. Too much mouse work lately. Too much work in general.
HPC
I'm sorry, I've never videoed myself doing them before.
That was shocking. I'll work on it.
Presses
My left shoulder doesn't want to move into the top corner of the movement. I have to fight to get it there and didn't consistently.
Again, felt much better if I thought about shoulder blades flat across my back.

That was a waste of time from Jeff's POV.

WOD
AMRAP in 6
5 Press (rt arm) use single light dumbbell or KB
5 Goblet squats to box
5 Press (lt arm) use single light dumbbell or KB
5 Goblet squats to box

On press work core to extremity. Most people focus on opening the elbow. I would like you to focus on shoulder activating with elbow follow through to completion.

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Technical failure sorry Jeff, the memory card in my camera died, but I can assure you that the form and ROM were impeccable.

And if you believe that there's a bridge over Sydney harbour going cheap right now.

To make it worse, I totally lost count of the rounds.

"More than 4" is the best I can do. I remember hitting 3 and I got at least one more.

Shoulder positioning was OK, but I didn't entirely get the core to extremity movement you were after I think. My left arm has a tendency to fly out wide. I don't know that I'm supposed to have my elbows track facing forward the whole way, but I can't do that with my left arm if I am.

Squats were OK. Left hip a bit twingey. I used a 16"ish box, 12" plus a fat 20kg bumper

"Skill" work, hah!

Skill work on off Day
3 x Max pull ups (use band that you will EMOM with)

5 x 5
Good mornings PVC to whatever
Be smart and be safe

2 x
Max push up w/ sling shot

Max pull-ups - green band
13, 12, 9

Good mornings
5 x 5 x 15kg

Max push-ups with sling shot
11, 8?, 7

That was an exercise in frustration with nothing of skill or strength. But it was surprisingly fun.

Good mornings were intentionally very light.  My hips move unevenly, why is that? and it worries me. One day I'll figure it out.
Started to get the hang of the sling shot. I need it above my elbows and to push my arms back before my elbows bend  Which drives my shoulders back, stretches the band and keeps my shoulders nice and retracted. No ouches that way

I think I managed to keep my shoulders intact.

Row 1000m
20 free standing leg swings - front and back side
40 odd good mornings
30 odd dowel HPS
5 x 5kg windmills

AMRAP 5:00
5 Shoulder Press
5 Push ups
10 Lunges (5 ea)
Rest 3:00

Repeat for a total of 2x

I was sure I knew what that meant before I started, but now I'm not sure. Hopefully it means go through it twice and not 3 times.

Presses.
Yecch. I don't seem to be straightening my elbows completely
Push-ups
Interesting to watch. Need to move my hands down further.
Lunges.
Actually forgot to do them in one round. Really am brain fried.
Too much knee.
Hips drifting out of alignment. I might pay for that tomorrow.

Strength work

EMOM10
Pull-ups

EMOM10
KTE

Pull-ups were hard. Should I have used a band?
Should have asked first. Duh!
Some rather scrappy reps in there.

KTE were easy.
Of course, being me, by the end I was thinking about shoulder position and getting my rib cage down and keeping some weight on the little finger side of my hand.
I need to find the off switch for my head.

JeffWOD #1

T-spine roller work
20 free standing leg swings - front and back side
50 odd dowel HPS
30 odd Sit and stands - 15" box

3RFT
5 strict or banded pull ups - green band
10 Sit and stands - 15" box
20 step ups 15"

6:45

First time I've videoed myself in a long time. Less than thrilled.

• Stayed very conservative on the pull-ups. Right shoulder twinged a few times.
• Wasn't sure of the correct seat height for sit to stands.
  The 15" step up box seemed about right.
• Accidentally changed step-up styles several times.
  Concentrating  so hard on keeping my left leg under control I lost count.
• Didn't realise I still wasn't always opening my hips in both the step-ups and squats.