tag:blogger.com,1999:blog-5297397098493023942023-11-16T20:39:42.374+13:00Metric's MusingsAt the moment, my thinking is that this will primarily be a diary of my Crossfit workouts, but I suspect other comments and thoughts will creep in from time to time.Craig Masseyhttp://www.blogger.com/profile/04428457582440589359noreply@blogger.comBlogger896125tag:blogger.com,1999:blog-529739709849302394.post-11631370009299671782017-03-25T16:52:00.000+13:002017-03-25T16:52:15.031+13:00Angela's pumpkin soup recipe<div class="hrecipe">
<h1 class="fn">
Angela's Pumpkin Soup</h1>
<label>By </label><span class="author">Angela Bassett</span><br />
<h2>
Ingredients</h2>
<ul>
<li class="ingredient">Pumpkin - cubed</li>
<li class="ingredient">2 potatos</li>
<li class="ingredient">Onion</li>
<li class="ingredient">Butter</li>
<li class="ingredient">Milk or cream to finish</li>
<li class="ingredient">Garlic if desired</li>
</ul>
<h2>
Instructions</h2>
<ol>
<li class="instructions">Melt butter in a pot and saute onions</li>
<li class="instructions">Add potatoes and pumpkin</li>
<li class="instructions">When vegetables are semi cooked add a little bit of water with salt and pepper.</li>
<li class="instructions">When vegetables are cooked, blen d with a stick blender</li>
<li class="instructions">Add a little milk or cream if desired.</li>
</ol>
<span style="font-weight: bold;">Tags: </span><span class="tag">Pumpkin soup</span></div>
Craig Masseyhttp://www.blogger.com/profile/04428457582440589359noreply@blogger.com0tag:blogger.com,1999:blog-529739709849302394.post-72555214477988117342016-11-20T18:14:00.001+13:002016-11-20T18:15:30.953+13:00Mum's famous Chocolate Pudding recipeAdapted from the St. Andrew's Presbyterian Ladies' Guild Recipe Book<br />
Pokeno September 1956<br />
<br />
Chocolate Fudge Pudding<br />
Cake<br />
1 Cup flour<br />
1 teaspoon baking powder<br />
1 dessert spoon cocoa<br />
1/2 teaspoon salt<br />
1/4 cup sugar<br />
2 tablespoons butter<br />
1/2 cup milk<br />
<br />
Sauce<br />
3/4 cup sugar<br />
1/4 cup cocoa<br />
1 3/4 cups boiling water<br />
<br />
Sift dry cake ingredients, add melted butter and mix to dough with milk.<br />
Put in a dish and cover with 3/4 cup sugar, 1/4 cup cocoa. Then pour over 1 3/4 cups boiling water.<br />
Bake in moderate oven.<br />
<br />
The final result is a sponge mix with the fudge sauce underneath.<br />
Use a large dish.Craig Masseyhttp://www.blogger.com/profile/04428457582440589359noreply@blogger.com0tag:blogger.com,1999:blog-529739709849302394.post-2416049504142716012016-01-09T11:54:00.003+13:002016-01-09T11:54:51.922+13:00KoeksistersFirst version from: http://www.eatout.co.za/recipe/masterchef-sa-koeksisters/<br />
<br />
Ingredients<br />
<br />
Syrup:<br />
800 ml water<br />
1.5 kg sugar<br />
2.5 teaspoons (12.5ml) cream of tartar<br />
2.25 tablespoons (40ml) lemon juice<br />
<br />
Dough:<br />
4 cups of plain flour, - 8 tbalespoons of flour, + 8 tablespons of cornflour, equiv to 4 cups (250ml) cake flour<br />
1.5 tablespoons (25ml)<span style="white-space: pre;"> </span>baking powder<br />
1 tablespoon (20ml) margarine<br />
1/2 large beaten<span class="Apple-tab-span" style="white-space: pre;"> </span>egg<br />
245ml<span class="Apple-tab-span" style="white-space: pre;"> </span>water<br />
<br />
Frying:<br />
Sunflower oil<br />
<br />
Method<br />
<br />
Syrup:<br />
<br />
<ul>
<li>Place the water, sugar and cream of tartar in a saucepan and bring to the boil.</li>
<li>Once the syrup starts to boil, add the lemon juice and continue to simmer for 10 minutes.</li>
<li>Place the syrup in the fridge to cool.</li>
</ul>
<br />
<br />
Dough:<br />
<br />
<br />
<ul>
<li>Put the flour and baking powder together in a food processor.</li>
<li>Blend in the butter.</li>
<li>Add the beaten ½ egg to the water and whisk to incorporate.</li>
<li>Make a well in the centre of the flour mixture.<br />Pour in the water mixture and then start to mix until a smooth dough has formed.<br />Knead thoroughly.<br />Cover with clingfilm and leave to rest for at least 15 minutes or up to 5 hours.</li>
<li>Heat the oil to 160 °C.</li>
<li>Using an oiled rolling pin, roll out the dough on an oiled surface to a thickness of 5 mm.<br />Cut the dough into rectangles of 6 x 15 cm<br />Cut each rectangle lengthways into 3 strips, leaving one side uncut.<br />Plait the 3 strips and press the cut ends together firmly.</li>
<li>Fry in batches of 6 in the hot oil for 6–7 minutes, or until dark golden brown.<br />Drain them for a few seconds on paper towels.<br />Keep the rest of the koeksisters covered to prevent them from drying out.</li>
<li>Dip the koeksisters into the ice-cold syrup while they are still hot.<br />Remove from the syrup with a slotted spoon and place on a wire rack. </li>
</ul>
Craig Masseyhttp://www.blogger.com/profile/04428457582440589359noreply@blogger.com0tag:blogger.com,1999:blog-529739709849302394.post-32265216965243398562015-06-29T14:48:00.001+12:002015-06-29T14:59:52.174+12:00Chilli recipeThe chilli recipe started as one I found in a bodybuilding magazine and I make it a few different ways and I’m afraid never measure any more. Which causes some issues as I’ll mention.<br />
It’s intentionally very simple and uses off the shelf ingredients so I can knock it out from stuff I keep around.<br />
<br />
<br />
There are only a few ingredients.<br />
<br />
<ul>
<li>500g Beef Mince<br />I use cheap mince and drain the fat off partway through. I’ve tried using the low fat variants, prime and premium, but the texture winds up kind of dry.</li>
<li>400g can of kidney beans<br />Not the giant ones, just a plain tin.<br />Budget home brands work fine for me.<br />Open the lid, drain the juice out, fill it with water and repeat a couple of times until the beans are mostly free of gluggy stuff.<br />Tip the water off before adding.</li>
<li>400g can of tomato puree<br />Better quality, e.g. Watties is best, the tomato flavour is really important, but for a really huge batch for visiting family I’ll use cheap store’s own brands.</li>
<li>Cumin<br />Mostly this. A teaspoon or 3?<br />I take the lid off the jar or packet and shake it in until it looks like enough.<br />My intention is always to have a warm heat, not a sharp kick, so most of the spice comes from the cumin. The objective is warmth and flavour, not to kill the consumer.<br />Having said that, I almost always use too much spice and especially too much cayenne and chilli powder and make it too hot for me. Which Lynette always finds funny, she likes it hotter than I do. I have sour cream with it and wipe my eyes and blow my nose a lot.</li>
<li>Cayenne pepper<br />Less of this.<br />Less than a teaspoon?</li>
<li>Chilli powder<br />About the same amount as the cayenne pepper</li>
</ul>
Optionally<br />
I don’t always have these and my family hate mushrooms, so I rarely use them anymore. When I made it just for me I always used them.<br />
<br />
<ul>
<li>A capsicum.<br />Green or red, sometimes one of each. Depends what’s in the supermarket.<br />Chopped coarsely.<br />I see that you can get frozen capsicums now. I’m going to try those.</li>
<li>Sliced fresh button mushrooms<br />i.e. not tinned<br />Lots. I like mushrooms</li>
</ul>
<br />
<br />
I don’t add salt. I started making this when I was leaving salt out of everything and that’s just how I’m used to it.<br />
<br />
<br />
Cooking options<br />
Slow cooker.<br />
<br />
<ul>
<li>The simplest version is to bung all of that together in a slow cooker and let it cook on low overnight.<br />I tend to use less fatty mince or more often cook the mince in the microwave as below and pour the fat off.</li>
</ul>
This is what I do most often it’s how I do a really big batch.<br />
<br />
<br />
Microwave<br />
This was the original version.<br />
<br />
<ul>
<li>Put the mince in a glass casserole dish with a lid and microwave on high for a few minutes.<br />You’re not trying to cook it all the way through, just render the fat out.</li>
<li>Pour the fat off.<br />This is where I’d transfer it to the slow cooker if I was going to.</li>
<li>Break up the mince up and throw everything else in.</li>
<li>Microwave it for 30-40 minutes, stirring every so often</li>
</ul>
<br />
<br />
Stove top<br />
<br />
<ul>
<li>Brown the mince in a sauce pan or enamelled dutch oven and pour the fat off.</li>
<li>Throw everything in and simmer it until dinner time or bed time, stirring enough that it doesn't stick to the bottom.</li>
</ul>
Ideally bed time, see below.<br />
<br />
All versions improve if you can let it cool and sit in the fridge for a night or a day.<br />
The slow cooker version lends itself well to that. I cook it overnight. Pull the slow cooker liner out and let it cool on the bench while get breakfast ready then put it in the fridge for the day and have it for dinner. And leftovers.<br />
<br />
It scales up really easily.<br />
I’d tinker with the ration of tomato puree to mince to get the sloppiness you like.<br />
<br />
<ul>
<li>The slow cooker version needs the least.</li>
<li>The microwave version stays fairly moist.</li>
<li>The stove top version needs the most.</li>
</ul>
<br />
Sorry I can’t be more precise.<br />
I should make a batch again soon and confirm ratios.<br />
<div>
<br /></div>
Craig Masseyhttp://www.blogger.com/profile/04428457582440589359noreply@blogger.com0tag:blogger.com,1999:blog-529739709849302394.post-81666694208588597032015-01-17T19:59:00.000+13:002015-01-17T20:00:47.233+13:002015-01-14 - Craig - Deadlifts - Conventional6 x 5 x 60kgCraig Masseyhttp://www.blogger.com/profile/04428457582440589359noreply@blogger.com0Papakura, Papakura, New Zealand-37.0677049 174.94361760000004-37.118389900000004 174.86293660000004 -37.0170199 175.02429860000004tag:blogger.com,1999:blog-529739709849302394.post-88773234559207052942015-01-14T19:00:00.000+13:002015-01-15T06:38:37.578+13:002015-01-14 - Craig - Press6 x 5 x 22.5kgCraig Masseyhttp://www.blogger.com/profile/04428457582440589359noreply@blogger.com0Papakura, Papakura, New Zealand-37.0677049 174.94361760000004-37.118389900000004 174.86293660000004 -37.0170199 175.02429860000004tag:blogger.com,1999:blog-529739709849302394.post-72669885479233307602015-01-13T19:00:00.000+13:002015-01-15T06:39:16.263+13:002015-01-13 - Craig - Deadlifts - Sumo5 x 5 x 55kgCraig Masseyhttp://www.blogger.com/profile/04428457582440589359noreply@blogger.com0Papakura, Papakura, New Zealand-37.0677049 174.94361760000004-37.118389900000004 174.86293660000004 -37.0170199 175.02429860000004tag:blogger.com,1999:blog-529739709849302394.post-14811885210119678522015-01-09T19:58:00.001+13:002015-01-09T19:58:20.397+13:002015-01-09 - Craig - Deadlifts - Conventional5 x 50kg<br />
4 x 5 x 55kgCraig Masseyhttp://www.blogger.com/profile/04428457582440589359noreply@blogger.com0Papakura, Papakura, New Zealand-37.0677049 174.94361760000004-37.118389900000004 174.86293660000004 -37.0170199 175.02429860000004tag:blogger.com,1999:blog-529739709849302394.post-27028882734012338622014-07-18T05:30:00.000+12:002014-07-19T12:16:55.081+12:002014-07-18 - Craig - Metcon - Plank, Swings5x<br />
1:00 plank hold<br />
30 second swings<br />
<br />
<hr />
<br />
<a href="http://youtu.be/EwBiz08koHo">http://youtu.be/EwBiz08koHo</a><br />
<br />
5x<br />
1:00 plank hold<br />
30 second 16kg russian swings<br />
<br />
<ol>
<li>Plank</li>
<ul>
<li>Shoulders got tired after the second round of swings, must have been muscling them up. Fine after the first round.</li>
<li>An impressive display of wussing out in the later rounds.</li>
</ul>
<li>Swings</li>
<ul>
<li>Futzed around trying to figure out how these work when you can feel your hamstrings.</li>
</ul>
</ol>
Overall<br />
<ul>
<li>Coldest day we've had this year.<br />First serious, scrape the ice off the car, frost.</li>
</ul>
Craig Masseyhttp://www.blogger.com/profile/04428457582440589359noreply@blogger.com0Papakura, New Zealand-37.0677049 174.94361760000004-37.118389900000004 174.86293660000004 -37.0170199 175.02429860000004tag:blogger.com,1999:blog-529739709849302394.post-26604827412755838972014-07-17T05:30:00.000+12:002014-07-19T11:38:58.995+12:002014-07-17 - Craig - Skill/strength - Stiff leg deadliftsStraight Leg Deadlift<br />
2 x 10<br />
<br />
<hr />
<br />
<a href="http://youtu.be/d7xptywwh00">http://youtu.be/d7xptywwh00</a><br />
<br />
<br />
Straight Leg Deadlift<br />
2 x 10 x 25kg<br />
<br />
Comments<br />
<ul>
<li>Pretty good.</li>
<li>Still not staying tight 100% consistently.</li>
<li>Closer though.</li>
</ul>
<div>
<br />
<br /></div>
<ul>
</ul>
Craig Masseyhttp://www.blogger.com/profile/04428457582440589359noreply@blogger.com0Papakura, New Zealand-37.0677049 174.94361760000004-37.118389900000004 174.86293660000004 -37.0170199 175.02429860000004tag:blogger.com,1999:blog-529739709849302394.post-43246315007835404902014-07-16T05:30:00.000+12:002014-07-19T11:48:12.332+12:002014-07-16 - Craig - Metcon - Row, squatsAMRAP in 12<br />
250 m row<br />
12 Air squats to 19" box<br />
<br />
<hr />
<br />
<a href="http://youtu.be/jjNlLY0P4PI">http://youtu.be/jjNlLY0P4PI</a><br />
<br />
AMRAP in 12<br />
250 m row<br />
12 Air squats to 19" box<br />
<ol>
<li>Rowing</li>
<ul>
<li>Reasonably tidy and will do for now.</li>
</ul>
<li>Squats</li>
<ul>
<li>Decided to drop it a whole inch.</li>
<li>Not ideal, but not bad. Some were pretty good and then I'd drift off.</li>
</ul>
</ol>
Overall<br />
<ul>
<li>Managed to hold onto getting both the row and squats done in 2 minutes. Which was pointless, but fun.</li>
</ul>
Craig Masseyhttp://www.blogger.com/profile/04428457582440589359noreply@blogger.com0Papakura, New Zealand-37.0677049 174.94361760000004-37.118389900000004 174.86293660000004 -37.0170199 175.02429860000004tag:blogger.com,1999:blog-529739709849302394.post-9037687327287601082014-07-14T05:30:00.000+12:002014-07-14T20:59:45.243+12:002014-07-14 Craig - Skill/strength - Front squatsFront squat to box set just below Parallel<br />
3 x 7<br />
AMAP @60%<br />
<br />
<hr />
<br />
<a href="http://youtu.be/cZWkVJE-_rM">http://youtu.be/cZWkVJE-_rM</a><br />
<br />
Front squat<br />
1 x 7 x 20kg 17" box<br />
2 x 7 x 20kg 16" box<br />
AMAP x 15kg 16" box<br />
<div>
<br /></div>
<br />
<br />
Comments<br />
<ul>
<li>That was a bigger drop than I intended.<br />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.</li>
<li>Moving from 17" (plates as above) to the 16" (12" box, 20kg bumper) was harder than I thought.</li>
<li>Watching the video I wasn't impressed, now that I see what I did I'm OK with them.</li>
</ul>
<ul>
</ul>
Craig Masseyhttp://www.blogger.com/profile/04428457582440589359noreply@blogger.com0Papakura, New Zealand-37.0677049 174.94361760000004-37.118389900000004 174.86293660000004 -37.0170199 175.02429860000004tag:blogger.com,1999:blog-529739709849302394.post-53258486582209240682014-07-11T05:30:00.000+12:002014-07-12T09:40:08.156+12:002014-07-11 - Craig - Metcon - Row, Squat - Cossacks, TTBEMOM 20<br />
First minute<br />
Cals rowed in 30 seconds<br />
Second minute<br />
Air squat to box<br />
<br />
3x<br />
5 Cossacks use pole for support<br />
10-15 Toes to bar progressions<br />
<br />
<hr />
<br />
<a href="http://youtu.be/ijSO9PTgO5c">http://youtu.be/ijSO9PTgO5c</a><br />
<br />
EMOM 20<br />
First minute<br />
Cals rowed in 30 seconds<br />
Second minute<br />
Air squat to 20" box<br />
<br />
3x<br />
5 Cossacks use pole for support<br />
10 Toes to bar progressions<br />
<ol>
<li>Rowing</li>
<ul>
<li>Not very coordinated.</li>
<li>It can wait for later, other things to worry about and it's not a total mess.</li>
</ul>
<li>Squats</li>
<ul>
<li>I haven't videoed my squat from that angle before, I'm not sure what to make of them. </li>
</ul>
<li>Cossacks</li>
<ul>
<li>Sorry about the curtain.<br />Bloody windy over here lately.</li>
</ul>
<li>TTB</li>
<ul>
<li>I did the "toes in vicinity of the bar" progression.</li>
<li>They went better with my shoulders active.</li>
</ul>
</ol>
<br />
Overall<br />
<ul>
<li>Quads were cramping at the end and sore later in the day.<br />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.</li>
<li>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.</li>
</ul>
Craig Masseyhttp://www.blogger.com/profile/04428457582440589359noreply@blogger.com0Papakura, New Zealand-37.0677049 174.94361760000004-37.118389900000004 174.86293660000004 -37.0170199 175.02429860000004tag:blogger.com,1999:blog-529739709849302394.post-77612292622583633742014-07-10T05:30:00.000+12:002014-07-11T21:32:25.685+12:002014-07-10 - Craig - Skill/strength - PressShoulder press<br />
1 set of 5<br />
AMAP at 70%<br />
<br />
<hr />
<br />
<a href="http://youtu.be/-_AnmmOrEew">http://youtu.be/-_AnmmOrEew</a><br />
<br />
Shoulder press<br />
5 x 5 x 20kg<br />
15 x 15kg<br />
<br />
Comments<br />
<ul>
<li>Narrower grip and wider feet.<br /><i>Much </i>more comfortable.</li>
<li>More to be done, but I have hope now. Thank-you Jeff.</li>
</ul>
<ul>
</ul>
Craig Masseyhttp://www.blogger.com/profile/04428457582440589359noreply@blogger.com0Papakura, New Zealand-37.0677049 174.94361760000004-37.118389900000004 174.86293660000004 -37.0170199 175.02429860000004tag:blogger.com,1999:blog-529739709849302394.post-7500091749341613672014-07-08T05:30:00.000+12:002014-07-11T22:04:40.223+12:002014-07-08 - Craig - Metcon - Plank, Sit-ups - Bar hang5 x<br />
1:00 plank hold<br />
10-20 sit ups<br />
<br />
1:00 bar hang<br />
<br />
<hr />
<br />
No video<br />
<br />
5 x<br />
1:00 plank hold<br />
10-20 sit ups<br />
<br />
1:00 bar hang<br />
<ol>
<li>Plank</li>
<ul>
<li>Trouble settig my shoulders and too many breaks, but otherwise OK.</li>
</ul>
<li>Sit-ups</li>
<ul>
<li>Nothing exciting..</li>
</ul>
<li>Hang</li>
<ul>
<li>I did it.</li>
</ul>
</ol>
<br />
Overall<br />
<ul>
<li>Sore the next day.</li>
</ul>
Craig Masseyhttp://www.blogger.com/profile/04428457582440589359noreply@blogger.com0Papakura, New Zealand-37.0677049 174.94361760000004-43.5493814 164.61646910000005 -30.586028400000004 -174.72923389999994tag:blogger.com,1999:blog-529739709849302394.post-57987218496914964982014-07-07T05:30:00.000+12:002014-07-11T20:46:29.246+12:002014-07-07 - Craig - Skill/Strength - Max Pull-upsPull-up<br />
3 x max<br />
<br />
<hr />
<br />
<a href="http://youtu.be/BlZWRNvNi5Y">http://youtu.be/BlZWRNvNi5Y</a><br />
<br />
Pull-up<br />
3 x max - red band<br />
<br />
<br />
Comments<br />
<ul>
<li>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.</li>
<li>I can.</li>
<li>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,</li>
<li>Good enough for now. I'll have something between this and what I was using next time.</li>
</ul>
<ul>
</ul>
Craig Masseyhttp://www.blogger.com/profile/04428457582440589359noreply@blogger.com0Papakura, New Zealand-37.0677049 174.94361760000004-37.118389900000004 174.86293660000004 -37.0170199 175.02429860000004tag:blogger.com,1999:blog-529739709849302394.post-26777136697447534902014-07-04T05:30:00.000+12:002014-07-05T09:47:57.365+12:002014-07-04 - Craig - Metcon - Press, Pull-ups - BurpeesEMOM 20<br />
First minute<br />
5 Sh press<br />
Second minute<br />
3 pull ups<br />
<br />
20 burpees for time<br />
<div>
<br /></div>
<br />
<hr />
<br />
<a href="http://youtu.be/OO-O0n-bSls">http://youtu.be/OO-O0n-bSls</a><br />
<br />
<br />
EMOM 20<br />
First minute<br />
5 x 20kg press<br />
Second minute<br />
3 pull ups - green band<br />
<br />
20 burpees for time<br />
<ol>
<li>Press</li>
<ul>
<li>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.</li>
<li>I think my grip is too wide for a start.</li>
</ul>
<li>Pull-ups</li>
<ul>
<li>Not all great. I can however now fairly consistently get my shoulder-blades back and down against my bodyweight with band assistance.<br />Feel very good about that, it's been a while coming.</li>
</ul>
<li>Burpees</li>
<ul>
<li>I was a bit worried about these, seem to have escaped without any new shoulder issues, Yay!</li>
</ul>
</ol>
<br />
Overall<br />
<ul>
<li>I had somehow set my EMOM 20 timer to run for 10 minutes.</li>
<li><br /></li>
</ul>
Craig Masseyhttp://www.blogger.com/profile/04428457582440589359noreply@blogger.com0Papakura, New Zealand-37.0677049 174.94361760000004-37.118389900000004 174.86293660000004 -37.0170199 175.02429860000004tag:blogger.com,1999:blog-529739709849302394.post-49142328147647316962014-07-02T05:30:00.000+12:002014-07-03T19:45:40.131+12:002014-07-02 - Craig - Skill/Strength - Sumo Deadlifts, Good morningsSumo Deadlift<br />
3 x 7<br />
Good mornings<br />
2 x 5<br />
<br />
<hr />
<br />
<a href="http://youtu.be/st1HLn8cvqo">http://youtu.be/st1HLn8cvqo</a><br />
<br />
Sumo Deadlift<br />
3 x 7 x 40kg<br />
Good mornings<br />
2 x 5 x 20kg<br />
<div>
<br /></div>
<ol>
<li>Sumo deadlift<ul>
<li>Better.</li>
</ul>
</li>
<li>Good mornings<ul>
<li>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.</li>
<li>Rather surprised really.</li>
</ul>
</li>
</ol>
Craig Masseyhttp://www.blogger.com/profile/04428457582440589359noreply@blogger.com0Papakura, New Zealand-37.0677049 174.94361760000004-37.118389900000004 174.86293660000004 -37.0170199 175.02429860000004tag:blogger.com,1999:blog-529739709849302394.post-4235306475174433812014-07-01T05:30:00.001+12:002014-07-01T20:49:16.954+12:002014-07-01 - Craig - Metcon - Press, Step-ups, KTE - Bulgarian squats, Bent press12-8-6<br />
Shoulder press<br />
Step ups<br />
KTE progressions<br />
<br />
3x<br />
5 bent press ea.<br />
5 Bulgarian squats ea.<br />
<br />
<hr />
<br />
<a href="http://youtu.be/AAaHih_wviw">http://youtu.be/AAaHih_wviw</a><br />
<br />
12-8-6<br />
20kg Shoulder press<br />
18" Step ups<br />
KTE progressions<br />
<br />
3x<br />
5 bent press ea.<br />
5 Bulgarian squats ea.<br />
<br />
<br />
<ol>
<li>Press</li>
<ul>
<li>Not pretty.</li>
</ul>
<li>Step-ups</li>
<ul>
<li>Felt OK.</li>
<li>Right leg is more solid than the left, but not by much.</li>
</ul>
<li>KTE</li>
<ul>
<li>Not great, not a disaster.</li>
</ul>
<li>Bent press</li>
<ul>
<li>NFI what I'm doing there.</li>
<li>New movement, they'll come.</li>
</ul>
<li>Bulgarian squats</li>
<ul>
<li>Balance. Hard.</li>
</ul>
</ol>
<br />
<br />
Overall<br />
<ul>
<li>You make progress and then you get a new bunch of movements and it all goes to crap.</li>
</ul>
Craig Masseyhttp://www.blogger.com/profile/04428457582440589359noreply@blogger.com0Papakura, New Zealand-37.0677049 174.94361760000004-37.118389900000004 174.86293660000004 -37.0170199 175.02429860000004tag:blogger.com,1999:blog-529739709849302394.post-58083302579483160752014-06-30T05:30:00.000+12:002014-07-01T20:40:32.642+12:002014-06-30 - Craig - Skill/strength - Floor press, Push-upsFloor Press<br />
5 x 5<br />
1 max Set Push-ups<br />
<br />
<hr />
<br />
<a href="http://youtu.be/Ywg_xh4gSxc">http://youtu.be/Ywg_xh4gSxc</a><br />
<br />
Floor Press<br />
5 x 20kg<br />
<br />
? Push-ups<br />
<div>
<br /></div>
<div>
Comments:</div>
<ol>
<li>Floor press<ul>
<li>The video is pretty bad.<br />Things that were wrong, aside from doing 10 reps for the first set.</li>
<li>Actually mainly bring my left elbow in way too much. Right looks more Ok, although that could be the camera angle.</li>
<li>Maybe grip width is a bit wide.<br />Not sure if I should narrow my grip or get my elbows under my hands.</li>
<li>Very wobbly bar path. Partly because it's light and I can get away with wobbling. Mostly 'cause I really suck at these.</li>
</ul>
</li>
<li>Push-ups</li>
<ul>
<li>Oh jeeze.</li>
<li>Just need to keep working on them.</li>
</ul>
</ol>
<br />
<ul>
</ul>
Craig Masseyhttp://www.blogger.com/profile/04428457582440589359noreply@blogger.com0Papakura, New Zealand-37.0677049 174.94361760000004-37.118389900000004 174.86293660000004 -37.0170199 175.02429860000004tag:blogger.com,1999:blog-529739709849302394.post-75592996761872114192014-06-28T20:53:00.000+12:002014-07-01T20:54:51.787+12:002014-06-28 - Craig - Row 3kmRow 3000m.Craig Masseyhttp://www.blogger.com/profile/04428457582440589359noreply@blogger.com0Papakura, New Zealand-37.0677049 174.94361760000004-37.118389900000004 174.86293660000004 -37.0170199 175.02429860000004tag:blogger.com,1999:blog-529739709849302394.post-28555544700975804912014-06-26T05:30:00.000+12:002014-06-27T21:22:02.982+12:002014-06-26 - Craig - Skill/strength - Dumbbell front squats, Air squatsDumbbell front squat<br />
2 x 10<br />
30 Air squats<br />
<br />
<hr />
<br />
<a href="http://youtu.be/eDFH3n_j-nI">http://youtu.be/eDFH3n_j-nI</a><br />
<br />
Dumbbell front squat<br />
2 x 10 x 12kg to 20" box<br />
30 Air squats to 20" box<br />
<br />
<ol>
<li>FS<ul>
<li>Quite happy with those.<br />I wish I could be more consistent, and stop wriggling my feet so much but that's just me I guess.</li>
<li>I was able to stand up straighter and didn't feel it in my shoulders this time. Pretty horrendous curvature in my spine. Again, normal, but yuck to see.</li>
<li>OK to use a lower box next time?<br />18" perhaps?</li>
</ul>
</li>
<li>Air squat<ul>
<li>Again, not consistent, but much improved.</li>
</ul>
</li>
</ol>
<ul>
</ul>
Craig Masseyhttp://www.blogger.com/profile/04428457582440589359noreply@blogger.com0Papakura, New Zealand-37.0677049 174.94361760000004-37.118389900000004 174.86293660000004 -37.0170199 175.02429860000004tag:blogger.com,1999:blog-529739709849302394.post-57283698340734785592014-06-25T05:30:00.000+12:002014-06-26T06:42:32.077+12:002014-06-25 - Craig - Metcon - Deadlifts, Ring Rows - Pull-aparts, Push-ups5 Rds<br />
5 Deadlifts<br />
5 Ring rows<br />
<br />
Then 3x<br />
10 Bandy pull aparts<br />
7 Push ups<br />
<br />
<hr />
<br />
<a href="http://youtu.be/XIHqiNhiIyw">http://youtu.be/XIHqiNhiIyw</a><br />
<br />
5 Rds<br />
5 x 40kg Sumo Deadlifts<br />
5 Ring rows<br />
<br />
Then 3x<br />
10 Bandy pull aparts - little purple band<br />
7 Push ups<br />
<br />
<br />
<ol>
<li>Deadlifts</li>
<ul>
<li>They're still inconsistent but OK.</li>
</ul>
<li>Ring rows</li>
<ul>
<li>Not having much success keeping my rib cage locked down as I pull.</li>
<li>That last bit of range is a pain to get. There's a trick to it that I'm missing.</li>
</ul>
<li>Pull-aparts</li>
<ul>
<li>Interesting to see what I'm doing vs what I think I'm doing.</li>
<li>Still a difference between left and right.</li>
</ul>
<li>Push-ups</li>
<ul>
<li>Gaaahhhh.</li>
</ul>
</ol>
<br />
<br />
Overall<br />
<ul>
<li>Not exactly a stellar performance.</li>
</ul>
Craig Masseyhttp://www.blogger.com/profile/04428457582440589359noreply@blogger.com0Papakura, New Zealand-37.0677049 174.94361760000004-37.118389900000004 174.86293660000004 -37.0170199 175.02429860000004tag:blogger.com,1999:blog-529739709849302394.post-66515709954620083722014-06-24T05:30:00.000+12:002014-06-24T20:24:18.290+12:002014-06-24 - Craig - Skill/Strength - EMOM Pull-upsEMOM 12<br />
Pull-ups<br />
3 reps<br />
<br />
<hr />
<br />
<a href="http://youtu.be/7Ex2TaU3xCs">http://youtu.be/7Ex2TaU3xCs</a><br />
<br />
EMOM 12<br />
Pull-ups - Green band<br />
3 reps<br />
<div>
<br /></div>
<br />
Comments<br />
<ul>
<li>Shoulder blades behaving pretty well</li>
</ul>
<ul>
</ul>
Craig Masseyhttp://www.blogger.com/profile/04428457582440589359noreply@blogger.com0Papakura, New Zealand-37.0677049 174.94361760000004-37.118389900000004 174.86293660000004 -37.0170199 175.02429860000004tag:blogger.com,1999:blog-529739709849302394.post-41127602155805367242014-06-20T05:30:00.000+12:002014-06-23T09:49:10.121+12:002014-06-20 - Craig - Skill/Strength - Stiff leg deadliftsStraight Leg Deadlift<br />
2 x 10<br />
<br />
<hr />
<br />
<a href="http://youtu.be/cILjl-KM5Kw">http://youtu.be/cILjl-KM5Kw</a><br />
<br />
Straight Leg Deadlift<br />
2 x 10 x 22.5kg<br />
<br />
Comments<br />
<ul>
<li>Threw caution to the wind and ramped the weight. I know, reckless, but sometimes you have to push the envelope.</li>
</ul>
<div>
<br /></div>
<ul>
</ul>
Craig Masseyhttp://www.blogger.com/profile/04428457582440589359noreply@blogger.com0Papakura, New Zealand-37.0677049 174.94361760000004-37.118389900000004 174.86293660000004 -37.0170199 175.02429860000004