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.