2014-07-18 - Craig - Metcon - Plank, Swings

5x
1:00 plank hold
30 second swings

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http://youtu.be/EwBiz08koHo

5x
1:00 plank hold
30 second  16kg russian swings

1. Plank
• Shoulders got tired after the second round of swings, must have been muscling them up. Fine after the first round.
• An impressive display of wussing out in the later rounds.
2. Swings
• Futzed around trying to figure out how these work when you can feel your hamstrings.

Overall

• Coldest day we've had this year.
  First serious, scrape the ice off the car, frost.

2014-07-17 - Craig - Skill/strength - Stiff leg deadlifts

Straight Leg Deadlift
2 x 10

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http://youtu.be/d7xptywwh00


Straight Leg Deadlift
2 x 10 x 25kg

Comments

• Pretty good.
• Still not staying tight 100% consistently.
• Closer though.

2014-07-16 - Craig - Metcon - Row, squats

AMRAP in 12
250 m row
12 Air squats to 19" box

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http://youtu.be/jjNlLY0P4PI

AMRAP in 12
250 m row
12 Air squats to 19" box

1. Rowing
• Reasonably tidy and will do for now.
2. Squats
• Decided to drop it a whole inch.
• Not ideal, but not bad. Some were pretty good and then I'd drift off.

Overall

• Managed to hold onto getting both the row and squats done in 2 minutes. Which was pointless, but fun.

2014-07-14 Craig - Skill/strength - Front squats

Front squat to box set just below Parallel
3 x 7
AMAP @60%

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http://youtu.be/cZWkVJE-_rM

Front squat
1 x 7 x 20kg 17" box
2 x 7 x 20kg 16" box
AMAP x 15kg 16" box

Comments

• That was a bigger drop than I intended.
  I thought I'd used a 12" box, 20kg bumper and 10kg bumper last time. Now that I check I see it was  the 20" box.
• Moving from 17" (plates as above) to the 16" (12" box, 20kg bumper) was harder than I thought.
• Watching the video I wasn't impressed, now that I see what I did I'm OK with them.

2014-07-11 - Craig - Metcon - Row, Squat - Cossacks, TTB

EMOM 20
First minute
Cals rowed in 30 seconds
Second minute
Air squat to box

3x
5 Cossacks use pole for support
10-15 Toes to bar progressions

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http://youtu.be/ijSO9PTgO5c

EMOM 20
First minute
Cals rowed in 30 seconds
Second minute
Air squat to 20" box

3x
5 Cossacks use pole for support
10 Toes to bar progressions

1. Rowing
• Not very coordinated.
• It can wait for later, other things to worry about and it's not a total mess.
2. Squats
• I haven't videoed my squat from that angle before, I'm not sure what to make of them. 
3. Cossacks
• Sorry about the curtain.
  Bloody windy over here lately.
4. TTB
• I did the "toes in vicinity of the bar" progression.
• They went better with my shoulders active.

Overall

• Quads were cramping at the end and sore later in the day.
  I don't think the squats were so bad that I slipped back to being quad dominant, so I suspect I've been trying so hard to use my posterior chain that they've not been worked as much lately. Which is kind of cool because a while ago that was the only thing powering any form of squat.
• Left shoulder and arm were very crampy, can't think of  a better word, later in the day. I think my chest has tightened up from the TTB and is pulling there. I'll see if I can loosen that up.

2014-07-10 - Craig - Skill/strength - Press

Shoulder press
1 set of 5
AMAP at 70%

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http://youtu.be/-_AnmmOrEew

Shoulder press
5 x 5 x 20kg
15 x 15kg

Comments

• Narrower grip and wider feet.
  Much more comfortable.
• More to be done, but I have hope now. Thank-you Jeff.

2014-07-08 - Craig - Metcon - Plank, Sit-ups - Bar hang

5 x
1:00 plank hold
10-20 sit ups

1:00 bar hang

---

No video

5 x
1:00 plank hold
10-20 sit ups

1:00 bar hang

1. Plank
• Trouble settig  my shoulders and too many breaks, but otherwise OK.
2. Sit-ups
• Nothing exciting..
3. Hang
• I did it.

Overall

• Sore the next day.

2014-07-07 - Craig - Skill/Strength - Max Pull-ups

Pull-up
3 x max

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http://youtu.be/BlZWRNvNi5Y

Pull-up
3 x max - red band


Comments

• After our conversation I figured I'd see if I could keep things under control with the next weakest band I had, even though I knew it would be too big a drop from the  assist I had been using.
• I can.
• Obviously not for many reps, but every one had my shoulder blades retracting well at the start. Not to the same degree every time and not as well as I'd like at the top,
• Good enough for now. I'll have something between this and what I was using next time.

2014-07-04 - Craig - Metcon - Press, Pull-ups - Burpees

EMOM 20
First minute
5 Sh press
Second minute
3 pull ups

20 burpees for time

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http://youtu.be/OO-O0n-bSls


EMOM 20
First minute
5 x 20kg press
Second minute
3 pull ups - green band

20 burpees for time

1. Press
• I'm missing something still. I can externally rotate my shoulders against a band throughout the entire pressing movement, but I can't my elbows in front of the bar and with the weight of the bar, can't get that rotation.
• I think my grip is too wide for a start.
2. Pull-ups
• Not all great. I can however now fairly consistently get my shoulder-blades back and down against my bodyweight with band assistance.
  Feel very good about that, it's been a while coming.
3. Burpees
• I was a bit worried about these, seem to have escaped without any new shoulder issues, Yay!

Overall

• I had somehow set my EMOM 20 timer to run for 10 minutes.
• 
  

2014-07-02 - Craig - Skill/Strength - Sumo Deadlifts, Good mornings

Sumo Deadlift
3 x 7
Good mornings
2 x 5

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http://youtu.be/st1HLn8cvqo

Sumo Deadlift
3 x 7 x 40kg
Good mornings
2 x 5 x 20kg

1. Sumo deadlift
   • Better.
2. Good mornings
   • I know I don't need to bend forward that far, normally my hamstrings stop me well before I get closer to parallel to the ground so I had no idea I was that low.
   • Rather surprised really.

2014-07-01 - Craig - Metcon - Press, Step-ups, KTE - Bulgarian squats, Bent press

12-8-6
Shoulder press
Step ups
KTE progressions

3x
5 bent press ea.
5 Bulgarian squats ea.

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http://youtu.be/AAaHih_wviw

12-8-6
20kg Shoulder press
18" Step ups
KTE progressions

3x
5 bent press ea.
5 Bulgarian squats ea.

1. Press
• Not pretty.
2. Step-ups
• Felt OK.
• Right leg is more solid than the left, but not by much.
3. KTE
• Not great, not a disaster.
4. Bent press
• NFI what I'm doing there.
• New movement, they'll come.
5. Bulgarian squats
• Balance. Hard.

Overall

• You make progress and then you get a new bunch of movements and it all goes to crap.