Tuesday, 9 July 2013

Strength/skill - Step ups, Push-ups

Box step ups - odd
Push ups - even

  1. Box step ups - odd
    • 16" box
    • Left leg wouldn't stay solid. My hip drifted forward and knee tracked ok but didn't feel good (technical term).
  2. Push ups - even
    • Slingshot.
    • Again, took about half the workout to figure out how to use the slingshot and therefore, set my shoulders correctly.
    • Got it at the end.
  • Interesting approach.

Monday, 8 July 2013

Strength/skill Pull-ups

EMOM pull up
Green Band
2 EMOM for 8 minutes

It was raining and my pull-up bar is outside, so I switched to my alternate, the rafter.
That didn't work so well as it's so wide that the band is shortened too much to get into.
So I did pull-ups without the band. Not a good idea, left shoulder tweaked a bit.

I'll make a stirrup up from some rope to put through the band in future to lengthen it

Sunday, 7 July 2013

Row, Squat, Plate hold

3 rds
500 m row
10 air squats to box
30 second x 10kg plate hold overhead

3 rds
500 m row
10 air squats to 16" box
30 second x 10kg plate hold overhead
  1. Row
    • I remembered how to do it in the 2nd round, yay!
    • Haven't been able to hold a sub 2 500m pace for ages and definitely not able to finish 500m in less than 2 minutes.
    • Today the technique clicked.
      Probably still sucky, I haven't watched the video of the last 2 rounds yet.
    • Aside from that, got a bit puffed.
  2. Squat
    • My hips felt a bit better than the last WOD, more even.
    • Still loose and sloppy.
  3. Plate hold
    • Confession time, I haven't been doing as much shoulder stretching as I normally would and definitely not enough after the planks.
      And, I spent a lot of yesterday sitting, driving out of town, movies (Man of Steel, highly recommend it), driving back.
      And today, too come to think of it, craft work on a project for Lynette.
    • Which shows in the struggles I had getting my shoulders in position. Shoulder blades wouldn't sit back because my thoracic spine was hunched too, or rather they were back, but the spine was bent so they didn't engage properly.
      Should have seen that coming.
    • Didn't keep my butt turned on and abs engaged as much as I should have either.
      Which is related to the tight shoulders and curved thoracic.
  • Didn't hold together too well when I got puffed. There's a surprise!

Friday, 5 July 2013

Strength/skill - Press

A. Press 5 x 3
5 second concentric
2 second hold
3 second concentric

5 x 3 x 20kg

The counting was hard. Don't like counting.
Really liked the slow movements. Lets me figure out what I'm supposed to be doing.
Very good concept, thank-you.

Thursday, 4 July 2013

Squats, Ring rows, Plank

3 rds
10 air squats to box
10 ring rows
30 second plank

  1. Air squats
    • Better? Yes, I'll give myself a little credit and say that they were improved.
    • Still not solid, not opening my hips, not sitting back (always), slumping my shoulders over.
    • But some were not  a total disaster.
  2. Ring rows
    • Actually quite pleased with those.
    • I've been working on them since I stopped doing your workouts and saw how badly my shoulders were rounded.
      Easy to do a few each time I was in the shed.
    • A few weeks back 3 reps was a max, today I got a few reps that were as good as I could hope for and then I stopped getting my shoulders back.
    • Still can't do them with my legs straight, I need that assist.
    • Not where I want to be, but better than I was.
  3. Plank
    • Least happy with those.
    • I couldn't organise my shoulders and was hanging off the small muscles at the front instead of getting  them externally rotated.
    • Tried for the correct position, couldn't lock it in.
    • I haven't worked on these.
  • Not exactly a blistering pace, but not as dissatisfied as I have been.
  • Still a long way to go.

Wednesday, 3 July 2013

Skill /strength- Press and hold

Press and hold
6 sets of 2 reps
Press and hold at the top (shoulders active) for a count of 3

6 x 2 x 20kg press and hold

Held for a 6 second count because I thought that was what I was supposed to do. Should have written it down.

Happy with that, it's a great tool to get the position set in my head.
Still grimacing going on as I hunted for, found, lost, found, held, lost etc a nice solid position

Tuesday, 2 July 2013

2013-07-02 Strength/skill Pull-ups

EMOM pull up
Green Band
2 EMOM for 6 minutes

Couldn't translate the work I've been doing on ring rows into scapular retraction at the top of the pull-up. Got it in the first set, not thereafter.

Monday, 1 July 2013

2013-07-01 Deadlifts, Squats, Hops

3 x 3:00 AMRAP/2:00 rest
5 Light deadlift ( 40kg)
10 Air squat to bench (no settling)
15 side to side hops over a rope or line

  1. Deadlift
    • Haven't done them in a while ands it shows.
  2. Air squat
    • OK
    • Where OK= pretty sloppy.
  3. Hops
    • I re-injured my achilles a week and a bit ago so I was a bit worried about these.
    • Achilles held up, couldn't get my big feet over the strap on the ground.
  • A bit annoyed I faffed around and couldn't get at least 3 rounds each time.