Tuesday, 31 December 2013

2013-12-31 - Craig - Skill/Strength - Push-ups

EMOM for 10
Push ups



EMOM for 10
2 Push ups

Overall

  • Possibly should have stuck to 1 push-up.
  • Other than that, fine and very much needed.

Sunday, 29 December 2013

2013-12-29 - Craig - Deadlifts, Push-ups

5 Rds
5 Deadlifts
5 Push ups



Stole this one from Lynette, partly because it's a variant on one of  my favourite WODs. Not, I hasten to add, because it plays to my strengths, as the video shows.

Surprise guest WOD appearance at the end.

http://youtu.be/hLbwdRz2-cg

5 Rds
5 x 60kg Deadlifts
5 Push ups


  1. Deadlifts
    • Pulling faces again.
      What the heck is going on there?
  2. Push-ups
    • Just straight hard.
    • Now interestingly the first few in each set, where I felt I was doing it wrong, look better than the later sections where I'm trying very hard to pull it together.
      That's interesting.
Overall
  • Fun if a bit ugly.

Saturday, 28 December 2013

2013-12-28 - Craig - Skill/Strength - Back squats

High Box Squat
2 x 8




http://youtu.be/gFUP9E0plOE

High Box Squat
8 x 20kg
8 x 22.5kg

Overall
  • Didn't break anything?
  • Background sound copyright visiting niece.
    We worked on her air squat between sets. She's improving faster than I am.

Friday, 27 December 2013

2013-12-27 - Craig - HPC, Burpees, Step-ups

AMRAP in 3:00
3 hang cleans
6 Burpees
9 step ups
Rest 3:00
Repeat 2x



http://youtu.be/7ZuPSKSpZPs

AMRAP in 3:00
3 x 20kg hang power cleans
6 Burpees
9 step ups
Rest 3:00
Repeat 2x



  1. Hang power cleans
    • They weren't as bad as I thought they were.
    • I really am completely clueless about what the hang should feel like, I think I'm getting into a deadlift position.
  2. Burpees
    • OK.
      Aside from being slow and pathetic I mean.
  3. Step-ups
    • Left leg and hip not playing nicely.
    • My fault, I've been slacking with my hip flexor stretching. When that gets tight both hips don't track correctly with the the left one much worse.
      It sort of gets hitched up, exacerbating the scoliosis to that side.
Overall
  • Weak, slow.
    Disappointed didn't get two full circuits in any round.
  • Didn't hurt myself and actually did something , which is better than I have been doing.

Saturday, 21 December 2013

2013-12-21 - Craig - Skill/Strength - Pull-ups

EMOM for 10
1-2 pull ups using bands



No video, but I should have really.

EMOM for 10
2 pull ups using green band

Overall
  • Shoulders were tight from the KTE the previous day and took some loosening up.
    That and the workout means they feel better  today.
  • I'll need to get onto my lats and triceps today to capitalise on that

Friday, 20 December 2013

2013-12-20 - Craig - Push-press, KTE

12-9-6
Push press
Knees to elbow
Rest 3:00
Repeat once



http://youtu.be/6Xtq18cO8o8

12-9-6
20kg Push press
Knees to elbow
Rest 3:00
Repeat once
  1. Push-press
    • Some were push-jerks, sorry, I'll work on that.
    • And of course the dynamic nature of the whole thing meant that I gad as much trouble as usual locking out, so more face pulling.
    • Started to figure out that I'm craning my neck up as I press which carried over to the lockout and tried to keep my gaze slightly down. I can see that it worked at some points.
  2. KTE
    • Very hard, frighteningly so, usually these are pretty easy for me.
    • My right shoulder was doing something weird. It felt like it was rotating forward and I couldn't get it to sit back. It was quite uncomfortable at the time, but a few days later has not caused any problems. Some stretching since has helped.
    • Unfortunately I carefully positioned the camera behind a pole that is perfectly placed to stop me from seeing what my right shoulder was doing and how it was different than my left.
Overall
  • A generally uncomfortable workout that shouldn't have been.

Wednesday, 18 December 2013

2013-12-18 - Craig - Skill/Strength - Press

Shoulder press
1 set of 5
AMAP at 70%



http://youtu.be/nSOjKtlc03E

Shoulder press
5 x 25kg
11 x 20kg

Overall
  • The facial expressions are pretty bad, some of them are almost tic like and a concern.
    I thought it was just concentration and frustration at not being able to lock the bar out solidly, but I'm not sure now.
  • Still not sure about the 70% thing.
    I have no idea what my 1 RM is and I'm scared to go for it as I'm bloody stupid when I push myself and go too far.

Wednesday, 11 December 2013

2013-12-11 - Craig - Burpees, Walking lunges

3 Rds
10 Burpees
10 walking lunges (ea leg)



http://youtu.be/Sa69cAL2qPE

2.5 Rds
10 Burpees
10 walking lunges (ea leg)

  1. Burpees
    • Not as lot of pace, but not bad overall.
    • Shoulders felt worked a bit twingy the next day, but not as though they had been at risk of injury.
    • That's a win as far as I'm concerned.
    • Adductors were cramping after the lunges, that' the "ows" and leg shakes.
    • Knees, left in particular, were a bit sore the next day.
      I felt as though I was landing from the pop-up with my feet not quite underneath me and I had my knees forward to accommodate that. If I could have got my feet under me so that I was landing with my chest more upright that might not have happened?
  2. Walking lunges
    • Lost count and forgot the last set, sorry.
      Not sure that was a bad thing the way I felt the next few days.
    • There is an odd difference in the movement pattern between each leg.
      Not quite sure what I should be working on to address that.
Overall
  • Severe trouble walking for several days afterward.
  • Also felt generally wiped out. I think that cold that laid me out for several days the previous week was partly to blame too.

Tuesday, 10 December 2013

2013-12-10 - Craig - Skill/Strength - Deadlifts

Deadlift
2 sets of 10



Deadlift
2 x 10 x 60kg

Comments
  • I only had a few minutes to fit something in ands this fit the bill.
  • Lack of time meant that I didn't video them. That felt OK, hip wasn't grinding, everything felt coordinated for a change.
  • I'm not sure what position I was in of course.

Monday, 9 December 2013

2013-12-09 - Craig - Squats, Row

25 air box squats
1000 m row
25 air box squats



http://youtu.be/eH17jNvApt0

25 x 20" air box squats
1000 m row
25 x 20" air box squats



  1. Box squats
    • Fairly OK?
    • Knees are a bit far forward but they don't feel like it when I do them. Hamstrings are definitely engaged and knees felt pretty good.
  2. Row
    • Not great but I didn't fall out of the boat?
Overall
  • A bit puffed but pretty happy.