Hah, it was sort of a Nancy

Bench
3 x 10 x 20kg
Definitely need a rack.
Benching on a 12" box may be a problem too. When I pin my shoulders back as the Louie Simmons video reminded me I'm supposed to, the box is too wide unless I slip almost all of the way off it. I may have to make a padded bench to lay between the two boxes after all.
I'll see when i get the squat racks done. This weekend i hope.


Didn't look it up and guessed the reps for the OHS

3RFT
400m
15 x 20kg OHS

12:59

Runs were slooooooow!
OHS were structurally sound. Knees didn't grate, wrists held up.
That'll do for now.

First time sumo deadlifts

I really hate the struggle I have getting into position in a conventional deadlift, I desperately need to clue my posterior chain into the fact that it's supposed to be contributing more then my lazy arse wants to and I lift heavy objects sumo style anyway, so I thought I'd give it a try.

3 x 10 x 60kg sumo deadlifts

Tore up my shins until I pulled my socks waaaaaay up.

Couldn't really straighten up at the top and kept putting my hands out too wide.

Absolutely fantastic to get my hips moving though.

Then

21-15-9

40kg power cleans

Ring rows with feet elevated

9:36

Ring rows with feet up are hard!

Mainsite handstand WOD

3RFT
40 wall walks; Piked, feet on a 20" box
1 minute handstand hold against a wall
10HSPU; Piked, feet on a 20" box

12:40

The handstand holds were significantly less than a minute. It took me several goes each time to kick up.

Wrists hurt, but not as much as I thought.
This wasn't a bad scaling for me.

Rowing and thrusters

3 x 5 x 30kg low bar wide 12" box squats

3RFT
60 strokes and hope it's 500m
7 x 30kg thrusters

10:22

That's probably about right, but i was going for 5 rounds. The thrusters weren't heavy (yay!), but I started getting sciatica down my right leg from where I tweaked my back the other day and decided to fight another day.

Stretched, showered, rollered and still sweating.

Very happy that I finally got to do a full routine; warm-up, stretch, strength workout (more technique than strength, but when I get those !@$#%& squat stands finished it will be), metcon, stretch and roller. If I can do that 3 or 4 times a week I'll be very happy indeed.

And I finally did something with my domain. Got Drupal loaded onto ti and had a little play. I'd say its reputation as the best CMS going these days is very well deserved. Lovely application.

C&J and sit-ups

3RFT
10 x 40kg Power cleans and spit jerk
30 sit-ups

12:06
Which is way slower than it should be, but I knew it was going to be. The sit-ups were always going to slow me down so I took a hit on the C&Js to use a heaver weight because I'm sick of mucking about with weights I can actually handle. Which is a damn stupid criteria to base weight selection on and which I'm sure I'll regret, but anyway, that's what I did.

Stuff

12" box squats
10 x 20kg
10 x 22.5kg
10 x 25kg

4RFT
5 x 40kg power cleans
10 x HSPUs piked on 20" box
10 KTE

10:14
Glad I didn't go heavier on the cleans. I thought I could have handled it, but it would have been nasty right now.

Mr. Joshua

Lynette and Chevy did it yesterday, so I copied

4RFT
200m
10 sit-ups
10 x 62.5kg deadlifts

10:46

Nothing to add really.
Nothing good, nothing bad.


Beat Chevy though.

Not a running WOD

Couldn't face running today, so:

50 strokes on the rower (hopefully about 400m)
21 x 20kg OHS
50 strokes on the rower
15 x 20kg OHS
50 strokes on the rower
9 x 20kg OHS

12:11

Wrist was more of a problem on OHS than anything.

Not a performance I will strive to remember.

I used Kstar's warm-up before hand. It was good for my shoulder, not so hot on my knees.

Deadlifts and box jumps

Shoulder is still not happy, so I altered Diane.

21-15-9
80kg Deadlifts
20" Box jumps

9:55

Way way too slow. And it was the deadlifts that did it. Just couldn't keep moving.
Box jumps weren't fast but they kept going. I had heard that box jumps after deadlifts were nasty so I dropped back to 20", but I could have handled 24" almost as comfortably. I'll bear it in mind.

2010

In case anyone’s interested the weather in 2010 is unusually cool and clear for this time of year with a nice breeze, just the way I like it. We’ll be taking a visiting 6 y.o. niece to the beach today so she can wear her new bikini.
Progress on pull-up bars has stalled while I await delivery of a drill guide I had to order from Australia. I don’t trust myself to drill straight holes through thick posts to accurately position brackets. Recent efforts doing this for squat stands proved the task beyond me. At least in that case the holes didn’t have to be dead true, which is why I worked on those first. I did manage to achieve a marvellous array of varying angles. The squat stands are done, I just need to cut some sections of pipe to act as loading pins and drill a locking hole through them. The drill guide will let me do that correctly too. With one hole positioned low down I’ll also be able to bench while laying on my lowest plyo-box. Debating making up a proper padded board to sit across the 2 x 12” boxes, my initial testing just resting my shoulders on one box with hips in a bridge looked like that should be perfectly adequate.

So when all of this is complete later this month I can plan on my squat, pull-ups and push-ups making some progress and I’ll have provision for a 10 foot bar to hang rings from, so if in a fit of enthusiasm I decide to play with muscleups, I won’t have to kneel to get started.

Having to import the drill guide is annoying. They used to be available in NZ, I remember my grandfather having one 30 odd years ago. The places that sell them in the US don’t ship internationally and the place in Australia likewise, so the one I’ve ordered is going to my parents on the Gold Coast and they’ll forward it on.

Not getting much sculpting done. We’re scouting for bases as we trot around shops and I’m thinking I might have a go at making what I need out of MDF, like my movie props hero Dave Tremont does so often. I’ve no idea how well the MDF will seal though, so surface finish could take some experimentation. Apparently finer finishes than I want are possible.

Anyway. I didn’t do the midnight New Year’s burpees ast night. I celebrated New Years in my traditional manner, by sleeping through it. Us old folks need our rest.

I wish all of you and your families a happy new year.
It’s a great joy to know so many nice people from all over the globe.