2014-02-28 - Craig - Deadlifts

Deadlift
2 sets of 10

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http://youtu.be/cqDbW7Fg7CI

Deadlift
10 x 70kg
10 x 72.5kg

Comments

• The last two reps of the second set, I don't know what exactly I did, but I got my upper back to straighten out.
• I know I can, with some effort I can get that damned hump to flatten, which is why seeing it in front squat videos annoys me, but I can't do it on cue.
• I was thinking of pulling my neck back, then I sort of sat my shoulders back and down and my back just felt different. Compact and solid. I was hoping this is what I'd done so I watched the video and there you go, normal spinal curvature.
• Remember this, because I bet I can never do it again.
• Deadlifts were still a bit naff, but today I don't care. That's a cool thing to have pulled off.

2014-02-27 - Craig - Sit-ups, Press

EMOM 20
Even - 5 sit-ups
Odd - 5 press

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Borrowed one from Lynette

http://youtu.be/5tMvDXw9SiU

EMOM 20Even - 5 sit-ups
Odd - 5 x 20kg press

1. Sit-ups
   • I lay down and sat up.
   • Even I couldn't manage to find a way to mess that up this time.
2. Press
   • Having problems locking out.
     Who obviously hasn't been doing enough mobility work? Me, that's who.
   • Really not sure how to get this elbow shoulder extension order thing right. Be patient, I'll figure it out.

Overall

• Acceptable.

2014-02-26 - Craig - Deadlifts, Hanging Leg Raises

12-15-9
Hanging knee raises
Deadlifts

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Borrowed one from Lynette. And reversed it. And accidentally scaled it up.

http://youtu.be/Vwq7_k4HK1U

12-15-9
60kg Deadlifts
Hanging leg raises

1. Deaelifts
   • Despite my yelling at him, the doofus in the video refused to open his hips properly.
   • I don't know, some people.
2. Hanging leg raises
   • Interesting to watch from a better angle.
     The shoulder hurty ones seem to be where I send my hips back behind the bar.
   • Not a bad thing to do, but the way I do it seems to tweak whatever I've injured in my shoulder in the past.

Overall

• Mis-remembered the workout and got things in the wrong order, sorry.

2014-02-26 - Craig - Row 3km

As written

2014-02-21 - Craig - Front box squat and press, Step-ups

21-15-9
Front squat to box and press
Box step-ups 15-18"

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http://youtu.be/9FqgzU9f7Zg


21-15-920kg Front squat to 17(ish)" box and press
Box step-ups 17(ish)" box

12" box plus + 20kg bumper + 20kg rubber coated steel plate

1. FS & Press
   • I'm more than a little bit excited about this one.
   • The front squat portion felt good. Different and better than front squats ever have before even at this or lesser weights.
   • I was waiting until I had time to watch the video and hoping that they looked as good as they felt. It was going to be severely demoralising if they didn't.
     But they do. Very pleased.
   • There are still problems.
     I think I need my hands wider to help me keep my elbows up and some flexibility issues that drive that, plus some inconsistencies in maintaining the improved form.
     And I sat on the box a few times instead of touch-and-go.
   • The difference in what I focussed on was the bracing.
     I've been trying to get the hang of diaphragmatic breathing instead of chest breathing as that is contributing to the thoracic hinging that has been getting very bad lately. I don't know if it was the EMOM push-ups the evening before or a general accumulation of everything that you've had me doing in the workouts and what I've been doing outside them, but for some reason laying in bed I was able to get it, keep it up as I warmed up and hold onto it when I descended into the squat.
     I thought about breathing into my back bottom ribs and that pulled that whole area tight, which braced the front too. Halle-frigging-luja!
     And it held on through all of the rounds, with a few lapses.
   • The bar sat on my shoulders instead of feeling like it was in constant danger of falling off, the back of my legs and glutes lit up (In front squats! That never happens for me) as well as my quads and everything is sore in all the right places now, the next day.
   • I confess I ignored the press portion to some degree to try and hang onto what I was feeling.
     I thrusters a lot of them and in hindsight I'd prefer to do a distinct press to get my shoulders set correctly for now.
   • Used the lower box to save changing back and forth.
2. Step-ups
   • OK.
   • Tried to keep the same bracing there and did a lot of the time. I found myself inhaling on the step-up, which is odd.

Overall

• Obviously rather pleased.
• Hoping like crazy that I can reproduce and build on this.

2014-02-20 - Craig - Push-ups

EMOM for 10
Push ups

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http://youtu.be/1y931pbTqRA

EMOM for 10
2 Push ups

Overall

• To quote Jeff, "Some of those are pretty good". The rest? That's what annoys me.
• Aside from the head wiggling, I can't figure out what that thing I do with my upper back is on the bad ones.
• Is it just letting my core sag?

2014-02-19 - Craig - Hang C&J, Push-ups

AMRAP 12
10 Power Clean & Jerk
10 Push-ups

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http://youtu.be/AtfEvtU6pCE

AMRAP 1210 x 20kg Hang Power Clean & Jerk
10 Push-ups

1. C&J
   • Not at all confident in these, there are too many moving parts.
   • Elbows were as slow as I thought
2. Push-ups
   • Just yuck.
   • My right wrist bothered me, like my RSI was bothering me. That would normally mean that I was pulling my fingers upward, which is just a stupid thing to do.
   • Not my best work.

Overall

• Quite liked that one, well the overall concept at least if not the execution

2014-02-18 - Craig - Back squats

High Box Squat
2 x 8

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http://youtu.be/-l7SAiKb5Ro

8 x 30kg 20" box8 x 32.5kg 20" box

Overall

• Some of those actually looked like I knew what I was doing.
• Knees are a little forward still.
• Bracing is better, but still not right 100% of the time.
  After your comment I did some research (ie YouTube) and found this technique,
  that is teaching me how to set my whole mid section and not just the rectus.
  Bloody hard to get and hold just yet, but it's coming.

2014-02-17 - Craig - Pull-ups, Deadlifts

3 Rds Not for Time
5 pull ups (Strict Bands)
10 Deadlift

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http://youtu.be/WBF24BPzlBY

3RNFT
5 pull ups green band
10 x 60kg Deadlift

1. Pull ups
   • First time I've videoed myself doing pull-ups in a while.
   • I thought I was getting my shoulders back better than that. A bit disappointing.
2. Deadlift
   • My hamstrings have been lit up all day from this (it's the evening now). I'm not sure if that's good or bad.

Overall

• I rushed it a bit, this one was presumably supposed to be about making the technique as perfect as possible

2014-02-13 - Craig - Push press, Squats, Burpees

3 rds of
3:00 on 3:00 off
5 Push press
7 Squats
9 Burpees

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http://youtu.be/4N7AbLqSBqw

3 rds of
3:00 on 3:00 off
5 x 20kg Push press
9 Squats
9 Burpees

1. Push press
   • I actually got that lower into the dip and go again some of the time, yay!
   • Core wasn't tight enough, back was extending  a bit too much at times.
   • Slowing down would be good.
2. Squats
   • I didn't read the number correctly in the morning light, sorry.
3. Burpees
   • They're still yuck.
   • By the 3rd round my shoulders were feeling  reasonably comfortable

Overall

• I would have liked to have made 2 whole rounds.
• On the other hand, I rushed some of the movements, so ...

2014-02-12 - Craig - Press

Shoulder press
1 set of 5
AMAP at 70%

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http://youtu.be/3Jen5Lpi4mA

Shoulder press
5 x 32.5kg
A bunch x 20kg


Comments

• Those were OK.
• Right shoulder didn't feel like it was locking out correctly, bit the video looks Ok.
• Left shoulder felt OK, but wasn't locking out in the video.
• Progress overall though, less uncomfortable than previously.

2014-02-11 - Craig - Row, Step-ups

EMOM 20
Even Row 10 Cals
Odd 8 Box step-ups

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http://youtu.be/fhnJifaGzkw

EMOM 20Even Row 10 Cals
Odd 8 20" Box step-ups

1. Row
   • Just for fun, I tried for 10 strokes to get 10 calories. I think I got it a couple of times.
   • They felt OK
2. Step ups
   
   • Working on keeping my mid-section braced and I think it helped.
   • It may not show in video but it felt less wobbly most of the time and 

Overall

• Not as hard as I thought, but still had me puffing.
• About right I think.

2014-02-10 - Craig - Deadlifts

Deadlift
2 sets of 10

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http://youtu.be/FErtlWK8hRg

Deadlift
10 x 67.5kg
10 x 70kg

Comments

• Lynette was right, the second set was better.
• Trying to avoid that curling over thing I do whenever my hips bend.
  "Oooh, look, shoeses! Must get my face as close as possible to them!"
• Also got my hamstrings into the second set a bit more.

2014-02-07 - Craig - Push-press, KTE

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

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Recycled an old one

http://youtu.be/T8NblCu0jFM

12-9-6
20kg Push press
Knees to elbow
Rest 3:00
Repeat once

1. Push-press
   • A lot happier with those this time. Some actually felt pretty good.
2. KTE
   • Better than before.
   • Right shoulder is still doing something I don't like, i.e. hurting.
   • Not as easy as they once were and I don't know if that's good or bad.

Overall

• Not exactly great flow, but a better performance I think

2014-02-06 - Craig - Push-ups

EMOM for 10
Push ups

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http://youtu.be/6ku5UxpIcxc

EMOM for 10
2 Push ups

Overall

• Despite all the wriggling I'm pretty happy with those..

2014-02-05 - Craig - Step-ups, burpees

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

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Recycled an old one

http://youtu.be/fCio7ZxhUcE

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

1. Step ups
   • Not too bad.
   • Left knee was a a bit crunchy afterwards.
2. Burpees
   • Reasonably OK.

Overall

• Not a disaster?.

2014-02-04 - Craig - Back squats

High Box Squat
2 x 8

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http://youtu.be/E5sfVH1vr_0

8 x 27.5kg 20" box
8 x 30kg 20" box

Overall

• Following from what I noticed in the air squats, I tried to keep looking forward and that definitely looks better.
• Apparently as soon  as I put a weight on my shoulders I develop this armadillo like urge to curl my back over.

2014-02-03 Craig, Row, Squats

WOD
3 rds
500 M row
10 squats to a box or chair

Box or chair should be at height to which you can maintain perfect mechanics.  If that means you barely bend your knees, fine.
Cadence
Kill the row, squats slow to medium speed, rest 2:00 between rds

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Repeating an old one

No video and I can't remember why, a bit tired right now.

3RNFT
500 M row
10 air  box squats 20" box
Rest 2 minutes

1. Row
• Managed to hold under 2min/500m.
2. Squats
• OK.

Overall

• Still fairly average.