Wobble bench or home-made bandbell

5RNFT
Row 500m
10-15 (I lost count some times) x 20kg-ish bandbell (http://bandbell.com/) benches

The bandbell emulator was satisfactorily wobbly. I can see I need something to locate the bands securely the same distance from the ends and markings o  the dowel to mock-up knurlings.

The humidity was phenomenal and I'm sweating like a cold beer.
Now there's an idea!

Me 'n the kid

I did:
5RNFT
10 x 20 kg press
10 x 24" step-ups. My knees will have me regretting those tomorrow.

Sapphire did:
AMRAP until I finished
1 scooter ride to the letter box and back
10 x 12" step-up
5 sit-ups.

Cash-out (her new crack-up word for the day)
Wood-peckers out to the gate

And then we rolled on the rollers and she read her book to me.

Trying some different postural attacks

AMRAP10
5 x 30kg front squat
20 x 10kg plate good mornings

Recently became aware that my scapular stabilisation really sucks (part of why my shoulders get hurt)so working on getting that under control. I didn't expect the front squats to be so easy.
No problems with leg drive, some keeping my elbows up, which is the bit I need to work on, so not really a surprise.
OK, something with more reps at that weight on the FS.
But I musten't discount the effects of the first workout after some serious, serious carb loading.

Wanted something I would feel for a few days

3RNFT
3 x 105kg deadlift
    3RNFT
        3 pull-ups
        6 ring push-ups
        12 air squats

Oh boy it was hard to get moving

5RNFT
5 x 30kg back squats
10 ring rows

The back squat warm-up sets were sooooo hard. It took ages for them to come right. The work sets were great, only a few reps without my femurs rotated out.
Best I've ever done under any load. Very happy with that.
The next squat workout is bound to be a disaster, so I'll hang onto the memory of this one.

Pie base

I made this a while back and I'm posting this so I have a record.

http://www.marksdailyapple.com/primal-paleo-pie-crust/#axzz1gvJReSUF

I used a can of pre-made pumpkin pie mix for the filling and didn't enjoy it as much as I have in the past. I want a re-match with the home made butternut puree filling I've used in the past.
 No sweetener, just puree of cooked butternut, eggs and spices.
It should work well with this crust and have les processed ingredients.

This crust works really well.
Recipe altered as below


The Ultimate Walnut Crust:

Ingredients:
2 1/2 cups walnuts
1 teaspoon baking soda
1/4 teaspoon salt I don't have the Kosher salt the MDA recipe called for and can't see the point.
2 tablespoons butter, melted


Instructions:
Blend walnuts, baking soda and salt in a food processor until finely ground. Add butter and pulse until butter is mixed in.

Scrape the batter into a 9-inch tart pan. You can use a rubber spatula to smooth the batter over the bottom and up the sides, but ultimately your fingers will be the best tool. Take your time smoothing and patting the batter out evenly. It’s better to spread the batter thinner across the bottom of the pan and thicker around the edges of the crust.
I used fingers.

Place the pie on a cookie sheet (helps to keep the bottom from burning) and bake for 15 minutes at 350 degrees Fahrenheit.
180 degrees Celcius.

Remove the crust from the oven and pour your filling of choice inside. Bake again until filling is done.

ps I've just switched to using a Google+ profile on this blog, so if I'm now spamming all of Google+ with these posts, I apologise.

Shoulder stabilisation

AMRAP15
8 x 40kg snatch grip deadlifts
12 x 15kg hang muscle snatch
16 air box squats, because I wanted a third and it was too wet for my first choice

Missed posting some,

but here's tonight's

AMRAP 10
3 x 105kg deadlifts
20 plank to T, alternating arms

Focussed real hard on screwing my elbows pits forward all the way through the support. Left arm, pretty easy, right arm, damn near impossible. Got less so toward the end.