2014-01-31 - Craig - Squats, Ring rows, Plank

Repeat of an old one

3 rds
10 20" air box squats
10 ring rows
30 second plank

http://youtu.be/DsjDw_ySX8Y

1. Air squats
• Not bad.
• More embarrassed by the constant shuffling and dropping my head than anything.
2. Ring rows
• They look OK, they felt a bit shaky.
• I haven't done them in a while so I'm not as solid in that position as I was.
3. Plank
• I don't like these things,why is anything in that position so frigging hard.
• Shoulders felt better through them this time and don't hurt afterwards.

Overall

• Happy that the squats have improved.

2014- 01-30 - Craig - Skill/Strength - Pull-ups

EMOM for 10
1-2 pull ups using bands

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EMOM for 10
2 pull ups using green band

Overall

• Shoulders were a bit tight after the push-ups the previous day.
• Pretty OK though.

2014-01-29 - Craig - Dbell box squats, Push-ups

21-15-9
DB front squat to a box
Press ups

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Repeating an earlier disaster

http://youtu.be/8ZpUAzbmYFI


21-15-9
12kg Dumbbell front squats to 20" box
Push-ups

1. Squats
   • Like last time, my shoulders were giving out more than anything, especially after the 21 push-ups.
   • By resting my arms on my lats and keeping my lats engaged, that got better.
2. Push-ups
   • Yuck.
   • Left shoulder was everywhere.

Overall

• Nasty little workout, no better the second time around.

2014-01-28 - Craig - Press

Shoulder press
1 set of 5
AMAP at 70%

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http://youtu.be/nX71hQR8uWc

Shoulder press
5 x 30kg


Comments

• Trying training in the morning, so an amazing display of morning hair.
• Pressed the wrong button and stopped the camera for the work set.
  So I did it again.
• Forgot to do the high rep set
• That left arm is really not locking out. I thought my right shoulder was tight, if that's what I usually do it's tight because it's closer to vertical.
  Well that's interesting.

2014-01-27 Walk on the beach

Walk on the beach


View 27/01/2014 16:36 in a larger map

2014-01-27 - Craig - Row, Plank

3 Rds
1:00 row
1:00 plank hold

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Borrowed one from Lynette

http://youtu.be/2pPVieZy6r0

3 Rds
1:00 row
1:00 plank hold

1. Row
   • Fairly comfortable, as these things go.
2. Plank
   • First minute, OK.
   • Last minute, the backs of my shoulders were burning and I was internally rotating. Couldn't keep my shoulders away from my ears.
     I think this may be a weak area.

Overall

• I hate static holds. They're just yuck.
• Good little workout though.

2014-01-26 Exploring the estuary track.

Exploring the estuary track.


View Waka St in a larger map

2014-01-24 - Craig - Push-ups, Squats, Sit-ups

10 push ups
15 air box squats
20 sit ups
15 air box squats
10 push ups

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Borrowed one from Lynette

http://youtu.be/5PKCt7dAwng

10 push ups
15 air box squats
20 sit ups
15 air box squats
10 push ups

1. Push-ups
   • Struggling.
   • Shoulders were everywhere. From the video, the best way to avoid wining is what Jeff said, really extend the shoulders at the top. That lays the scapula flat and on the next descent they wrap back flat. Once again Brand X tips are the best.
2. Squats
   • Having one foot on the mat and one on the concrete really threw me.
     Funny.
   • Why do I look down so much?
     I finish the squat much better when I look more or less forwards.
3. Sit-ups
   • Nothing to report.

Overall

• Boy was I sweating!
  Working out a week of sitting in the office.
• TGIF!
• And a long weekend, although I'll work for part of Monday.

2014-01-22 - Craig - Push-press, Step-ups

15-12-9
Push press
Step ups

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Borrowed one from Lynette

http://youtu.be/J5hfWtKhPzg

15-12-9
20kg Push press
16" Step ups

1. Push-press
   • They felt OK.
   • Reasonably solid, reasonably on track.
   • Yes, I know, still push-jerking. Soprry.
2. Step-ups
   • Left leg didn't feel wonky, not sure that it was tracking as well as it should.
   • Really lost count, my head kept drifting off.

Overall

• Can't find a lot to complain about. I'll work on that.

2014-01-21 - Craig - Skill/Strength - Deadlifts

Deadlift
2 sets of 10

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http://youtu.be/l38aMTbmx5M


Deadlift
10 x 65kg
10 x 67.5kg

Comments

• Some odd movement patterns, but getting more solid.
• Just what I needed. Often I can't cope with the whole rounds and reps and counting and timing thing, I just want to move something.
  I've often thought that sometimes I just want to set a timer for 10 minutes, load up a bar and deadlift it until the beeper goes. Or if I could do that lovely bouncy clean and press thing everyone else seems to master, do that. No thinking, I do that all day, just lift stuff and put it down.

2014-01-20 - Craig - Row, Squats

AMRAP 10
150m row
10 air box squats

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Borrowed one from Lynette.

http://youtu.be/zT8HjT4rSYs


AMRAP 10
150m row
10 air 20" box squats

1. Row
   • Slow down, longer strokes.
2. Squats
   • It doesn't show, but those felt really good.
     I went for a long (for me) walk yesterday in a reserve on the coast near us, up and down hills and some slightly broken ground. Everything's a bit sore, but today my left hip is sitting back even (it feels like) with my right. Normally it's twisted forward and feels awkward.
     Overall the squats aren't really any different, but having my hips feel balanced was very nice.
     Now that I know I can do it, to figure out how to make that the way it feels all  the time without having to spend 3 hours a day walking up and down hills.

Overall

• Not bad.
• Rushed a little in places.

2014-01-19 - Craig - Walk along the waterfront

Walk around  Duder's park.
I knew it was going to hurt the next day, but I went for it and had a great time.


View Duders Regional Park in a larger map

I've wanted to do that for ages

2014-01-18 Row 5km

As stated..
Sweaty

2014-01-16 - Craig - Walk along the waterfront

Didn't start Google Track until I'd been going for a bit.
For fun

View 1-9 Quay St in a larger map

2014-01-16 - Craig - Row 3km

Row 3km.

Comments

• No thinking, just pull the handle and repeat lots.
• Fun and sweaty.

2014-01-15 - Craig - Skill/Strength - Push-ups

EMOM for 10
Push ups

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EMOM for 10
2 Push ups

Overall

• Went OK.
• As in, shoulders survived. Still way too hard, but that's why it's called exercise.

2014-01-14 - Craig - Press, Sit-ups, KB swing

http://www.youtube.com/watch?v=ehCU_i0WG5U


5 Rounds
5 x 20kg press
10 sit-ups
15 x 16kg kb swing

1. Press
   • Why can't I get my elbows in front of the bar?
   • Definitely missing something.
   • Happy with lockout for a change. I used the CF Kids certseminar thing about counting from the top and that helps, stupidly enough.
2. Sit-ups
   • Interesting that I'm not keeping my lower back on the ground.
3. KB swings
   • I wanted to see how these looked.
   • Reasonably happy.
     My timing is a bit off, I'm bending at the waist before I should and I get a bit loose and disconnected later on.
     At least I'm not hunching over too much as I'd feared.

Overall

• Sort of a filler in and a few things that I wanted to see how I looked while I was doing them.

2014-01-13 - Craig - Skill/Strength - Back squats

High Box Squat
2 x 8

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http://youtu.be/aisa_00WpG4

2 x 8 x 27.5kg 20" box

Overall

• Forgot what I'd used last time, or rather remember that it was 25kg. I don't know who'who's deleting the posts where I lifted these weights I remember doing.
• Still trying to figure out what a decent back squat feels like.
• Am I leaning  forward too much?
  Sometimes I think so, sometimes I'm not so sure.

For your entertainment value (because the squats were tragic rather than funny):

And then I videoed myself working on forearm stands. I've been playing with them for a while and had been meaning to see how vertical I was getting so that I could relate that to how they felt.

Lynette said I should leave the faceplant at 1:15 in.

http://youtu.be/qaHsdk51zsc

2014- 01-09 - Craig - Skill/Strength - Pull-ups

EMOM for 10
1-2 pull ups using bands

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EMOM for 10
2 pull ups using green band

Overall

• Felt good.
• Shoulders were a bit tight and niggly, so I made sure that I kept them active and externally rotated and they feel much nicer now.

2014-01-07 - Craig - Skill/Strength - Press

Shoulder press
1 set of 5
AMAP at 70%

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http://youtu.be/MXdn7-cfkCw


Shoulder press
5 x 27.5kg
13 x 20kg

Overall

• This time I was searching for a solid lockout for my right shoulder.
  Left felt good, right was pulling forward.
• Damn frustrating movement. Almost as bad as squats.

2014-01-07 - Craig - Row, Step-ups

4 rds
1 min max cals row
1 min max step-ups
1 min off

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http://youtu.be/Ue3YPdAy_6M

4 rds
1 min max cals row
1 min max 18" step-ups
1 min off

1. Row
   • 20, 23, 20, 21
   • Don't think anyone's position on the NZ rowing team is at risk.
   • Rushed the stroke and lost power. I was taking about 1.5-2 strokes per calorie for a start and that should be 1 -1.5 at the outside. Got to 1 stroke/calories after the first round at times.
2. Step ups
   
   • 17, 15, 13?, 17
   • Could go back and count, but can't be bothered.
   • Left knee grabbed me badly at one point, got it under control after that.

Overall

• Just blah.
  Not bad, not as good as even I should be able to do.
• OK and didn't hurt myself.

2014-01-04 - Craig - Front squats, Step-ups

12-9-6
Front squats
Step-ups
Rest 3:00
Repeat

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Sporting my snazzy new "Unbuyable" shirt courtesy of Essie.
Didn't help with the WOD.

http://youtu.be/aHZArWZ6c1E

12-9-6
20kg Front squats to 18" box
18" box step-ups
Rest 3:00
Repeat

1. Front squats
   • This was about fighting for shoulder/arm position.
     Knees and hips were all over the place I know, sorry.
   • I have been working on the rack position (finding this https://www.facebook.com/photo.php?v=10152120367044668 most effective)and have discovered that I'm quite capable of a full ROM, with some effort so still flexibility issues, but that I habitually push my shoulders forward and hang the weight off extended and rounded shoulders.
     Obviously that doesn't work too well and quite frankly, bloody hurts.
   • I don't know how I learned that, but it's bloody hard to avoid doing even unweighted and under any load is a true effort in concentration.
     Which is why a lot of the faces.
   • When I get my shoulders back, holding bar in place and keeping my elbows reasonably well up ( flexibility) is easy.
     The effort goes away and the bar doesn't feel lie it's about to drop off mu shoulders.
   • I find this with a lot of things, I've learned to move in what superficially looks like approximately the right way but using weird combinations of muscles. I suspect I'm stronger than I have been capable of so far, I'm not able to bring the force to bear through the daft way I've taught myself to move.
   • Anyway, I'm happy with what I learned from this, even if it was frustrating. Stuff to explore and work on.
     Very valuable.
2. Step-ups
   • Left hamstrings and glute not firing and that knee took a hit.
   • I'll work on that.

Overall

• Not pretty, but as I said, very valuable so quite happy.
• Kids next door are a bit of a menace. While the munchkin  is visiting I'm OK with hem coming over to play, but otherwise they're a bit of a risk, both to themselves and our property.

2014-01-03 - Craig - Skill/Strength - Deadlifts

Deadlift
2 sets of 10

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http://youtu.be/OamJ9DdeDSc

Deadlift
10 x 62.5kg
10 x 65kg

Comments

• I was positive I'd done these before and finished on 62.5kg, now I can'r find a record or video of it.
• Well I went up by 2.5kg from my imagined last workout.
• I should have stretched my back more before the first one, I got straightened out, as much as I do, by the second set and I'm happier with them.

2014-01-02 - Craig - Burpees, HPC

2:00 on 2:00 off x 3
5 Burpees
5 Hang power clean

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http://youtu.be/COfbH8ve7Ps

2:00 on 2:00 off x 3
5 Burpees
5 x 22.5kg Hang power clean

1. Burpees
   • I the rest between round 1 and 2 realised that I wasn't keeping my midsection tight. Got better at that in the 2nd round and then hit and miss again.
2. HPC
   • Tried going up a whopping 2.5kg.
     Not sure it was a success.
   • Struggled to get the bar up to full height or elbows were slow or something.
   • I wondered if it was because I was doing them on grass so moved off, no significant change.
     Sorry that nearly put me out of the shot. 

Overall

• That should have been a lot faster than it was, if I'd even kept moving I would have got 2 full rounds in.
• Tried to keep everything steady, relax and not panic, which is probably much more sensible, but still, 2 rounds would have been nice.