2013-10-31 - Craig - Step-ups, Burpees

2 rds
10 box step ups
10 burpees
Rest 3:00
Repeat

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http://youtu.be/6ngTqofEtT8

2 rds
10 x 20" box step ups
10 burpees
Rest 3:00
Repeat

1. Step ups
   • That was too high for me just yet.
     My left hip wouldn't sit back, used to much quad and that knee wandered a lot.
   • Having said that the gap between current state and being able to use it well is closing.
2. Burpees
   • I could do these moderately well a little while ago.
     That has certainly been fixed.

Overall

• It had burpees, that automatically eleveates its suckiness.

2013-10-30 - Craig - Skill/Strength - Pull-ups and ring rows

EMOM for 12
Pull ups

2 x 10 ring rows after

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EMOM 12
3 pull-ups, Green band

2 x 10 ring rows after

2013-10-29 - Craig - Tabata Rows

Tabata rows

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http://youtu.be/9FIQEN89kEE

Tabata rows

Overall

• Made about a 1:45 pace most of the time.
• Lost count of the rounds, as always. I haven't bothered to look at the video to see how many I actually did.
  It is what it is.
• It wasn't as bad as I feared, which I thought might be the case, I just can't push myself that hard yet.
• Fran cough stared almost immediately after I turned the camera off and I nearly lost a lung over the next half an hour or so.

2013-10-25 - Craig - Skill/Strength - Pull-ups

EMOM for 10
1-2 pull ups using bands

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EMOM for 10
1 pull up, no bands, not from a dead hang

Raining here so I used the rafter in the shed and it hurt my poor soft handsies.

2013-10-24 - Craig - Dbell box squats and press, ring rows

9-6-3
Dumbbell box squat and press (like thrusters)
Ring row
Rest 3:00 repeat

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http://youtu.be/yGHEf2H5NYo
Forgot to start the camera again for a while after the rest break.

9-6-3
12kg Dumbbell box squat and press - 20" box
Ring row

Rest 3:00 repeat

1. Dumbbell box squat and press
   
   • Eww, yuck.
   • Tight shoulders put the brakes on shoulders extending.
   • Relaxed onto the box.
   • They shouldn't be this damn hard!
2. Ring rows
   • I think I might have been a bit slack at working on these lately.

Overall

• This one hit some weaknesses.
  Basically anything that that doesn't involve sitting on a chair and not moving for hours on end.
• That was ridiculously hard.
  Not "lay on the floor afterwards and flop around like a dying fish because you've pushed yourself to the limits" hard although a bit of that.
  "Just can't do this crap properly hard". The frustrating kind of hard.

2013-10-23 - Craig - Skill/Strength - Craig - Hanging leg raises

EMOM for 10
Hanging leg raises

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EMOM for 10
3 x Hanging leg raise

Every minute I hung, I raised my legs.
After 10 minutes I stopped.

2013-10-21 - Craig - Pull-ups, Push-ups, Squats

8 Rds
3 pull ups
5 press ups
7 squats to a box
Rest 1:00 between rounds

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http://youtu.be/kTO9zOp3tAU

9 Rounds
3 Pull ups
5 Push ups
7 Air squats to a 20" box
Rest 1:00 between rounds

1. Pull-ups
   • Obviously a fail to do them without assistance.
   • Thought I might be able to pull it off.
   • Thought wrong.
2. Push-ups
   • Despite the dispaly of total lack of strength, I'm very happy with those.
   • Somewhow squeezing my but helped my shoulders set in place and my elbows to track what I think was correctly. Video angle doesn't let me see exactly what was going on.
   • Something a bit odd happening with my shoulder as I press out of the bottom. My upper back seems to hunch over a bit more as I push. Head dropping? Shoulder blades winging?
     Can't quite see from this and no idea what's happening in mid exercise.
3. Squats
   • Still rough, but better.
   • Happier with those than I have been in a while.

Overall

• Ridiculously weak.
• Still over thinking.
  My head is full of "stuff" while I'm training and it messes me up, almost like a panic attack. Occasionally I touch on just being in the moment. If I could hold onto that training would be almost meditation.

2013-10-03 - Craig - Deadlift, HPC, Push-press

AMRAP in 3:00
5 Deadlifts (technically correct throughout)
5 Hang power cleans
5 Push presses
Rest 2:00
Repeat 2x

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AMRAP 3
5 x 20kg Deadlifts
5 x 20kg Hang power cleans
5 x 20kg Push presses
Rest 2:00
Repeat 2x

1. Deadlifts
• I wasn't sure whether to load up the deadlift and strip it back for the other movements so went with the lightest option.
• Not the perfect form you asked for, sorry,
2. HPC
• Umm, "I've seen worse".
  Admittedly not on anyone who could move any actual weight.
3. Push press
• From not being able to push jerk at all, now I can't stop myself.
• Shoulders were still tight and it was a struggle to hit the corner at the top.

Overall

• Logistics of the shed obviously worked against me.
  Probably should have faced the camera in the push-presses.

Strength/skill - Craig - Pull-ups

EMOM for 10
1-2 pull ups using bands

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EMOM 10
2 pull-ups - Green band

Turned out pretty well.
Kept fairly organised so it wasn't a loosely connected bag of bones bouncing on a band. As a consequence sternum to bar most reps.