Well that was quick!

5RFT
6 x 30kg front squat to a 12" box
6 x 24kg dbell swings
6 push-ups

8:57

Front squats were "interesting". I could feel my hamstrings taking the strain, but the video shows me rocking forward to get moving off the box. Lost the lumbar curve, so it my be less about hamstring recruitment than it was about midline stabilaisation. Doing that again.
Swings were easy, so now I need to get more leg and hip into it. There was a lot there, but I was folding forward a lot. It wasn't wrong per se, just not what I want to see.
Push-ups were pretty tight. Muscular failure, but form stayed OK even then. Now if they just weren't so broken. Yes, even with 6 reps/round.

I had a cap set on this at 15 minutes. I thought the swings woulds tire me more. I have room to move on this one. More swings or a run and drop a round.

Don't hurt the feet

AMRAP 15
5 HSPU, feet piked on a 20" box
10 x 20kg OHS to a 14" box
15 KTE

4 rounds, almost on the nose

Finally occurred to me to do the HSPU on the lawn. I have all this nice soft grass and I keep doing them on the scary head hurting concrete.
OHS hurt my wrists a lot! To the box because I was leading with my knees in practise and after trying box squats I wanted a target to aim my butt at.
KTE were a tad broken. Flabby midsection. Sigh.

Not terribly metconny, but a fun time.

Didn't deadlift becuase my shoulderblades are very tight.
Feet are sore from a long walk in thin soled shoes on Wednesday, carrying a frozen turkey in my backpack on the way back

Box squats and snatch practise

Wanted to have a play with box squats. The video showed that I dropped the last inch or so onto the box quite often. Some of those suckers got quite hard to move and I ground them off the box. Good fun.
Hang power snatches were not a disaster. Still lots of things wrong, but not a disaster. Time to move on to other parts of the sequence, which will probably depress/make me angry all over again. :-)

Deadlifty Franny thing

21-15-9
80kg deadlift
Pull-ups

14:08

For me a heavy deadlift and it felt it.
Pull-ups were the worst though, very broken.

Overall a nice shape to this one, bears repeating.

Completely angry again

Watched Coach B running people through the Burgerner warm-up before snatch practise and could not do what those people were doing.

Dropped back to PVC and sort of got the elbows "high and outside" thing, but I'm coming up on my toes and I think I'm supposed to stay flat-footed. Then went to muscle snatches and all my old habits returned in full suckiness. Used a drill Jeff suggested for something else and did two "elbows"-one muscle snatch, repeat.
Got that Ok then went the bar. Frig that thing feels heavy after PVC! Got back to "elbows" going OK but muscle snatches didn't work. I'll pick up there again next week.

Goddamn I wish I'd started working through the BWU and watching myself ages ago! This is so effing frustrating and I have so many bad movement patterns embedded now!

But, I have a real appreciation for the genius of Coach B's warm-up/progression and how it breaks the snatch down to be learned. I wish I was able to go to his cert here this weekend, but if I did I expect I'd earn everyone millions of burpees, so better to plod away on my own. Man I'm angry!

Another WOD designed by an idiot

But this one actually had some value.

5 RFT
Length of the driveway (about 25m) 10kg plate overhead lunges
10 burpees

16:42

A little present for the neighbours. Watch the flabby middle aged geek sweating and swearing as he staggers up and down his driveway, interspersed with crazy mutated push-ups.
The burpees were a sod as always, but my form stayed pretty good and I got the hang of rocking back on my heels for the jump, as dismal a jump as it was. Kept my elbows in tight and didn't let my hips sag.

It was important to do at least passably as I had my Brand X "Unf*withable Standards" shirt on

Nice Friday burn-out to clear the pipes

Didn't want to video anything and hadn't done pull-ups en masse in a bit.

AMRAP 15
10 pull-ups
10 x 30kg press
10 x 23.5" box jumps

4 rounds. 15:15 after the pull-ups
2:35
3:01
3:54
4:07

Had to break the presseses in the third and 4th rounds.
Should be able to do at least 5 rounds on that.

Took the scales out first and weighed the bars. Note, took scales to bars, not vice versa like some people.
The new bar is 20kg and the old one 15kg, so all my old WOD results are out. That's cool it means we have a light bar Lynette can use until she gets her strength back.

Deadlifts

5 x 90kg
5 x 92.5g
5 x 95kg

20 x 77.5kg

I have this weird thing going on where my first rep is better than the subsequent ones. The reverse of the typical pattern.
I eventually spotted it in the video; My hips are lower on my first rep. In a misguided attempt to assume a Rip approved start position I straighten my legs out too much and wind up with a very flat back and my shoulders way forward of the bar. I can't feel the lift in my hamstrings whereas in that first rep it's all hamstrings and no back. Something I approve of.

So now to work on that. Cool.

Tuesday, so it must be snatch practise

Really wish I'd printed out the Burgerner warm-up I'm supposed to be working through.

The video showed some good hang power snatches (a few), some bad ones (less than the bad ones) and some medium ones (mostly). All the snap went as I got tired, but they still weren't a complete pig's arse. I'd have been happy with all but the bad ones in a WOD.
Tried I think they're called snatch balances? Start in the top of the OHS and drop to full depth. Scary and consequently not good. I know whatever they're called (not worried about that BTW) something like that is part of Coach B's curriculum and I'll look them up for next week. Still lots to work on but, surprise surprise, practise is helping.

TP's WOD - minus hill

4 rounds
Run 200M
3 OHS 30kg
6 Front Squat 30kg
9 Back Squat 30kg

16:24

In theory it was jog out, sprint back. In practise it was trot out, jog back. Best I could turn on.

Thta combination of barbell lifts is a monster for the transitions. No way to make it smooth.

Poor time, low weight, dodgy form.
About right.

Didn't video myself. I should have.

Should have checked my logs

3RFT
10 x 20kg HPC and overhead
3 Rounds
3 pull-ups
6 push-ups
9 squats

12:43

Supposed to have used 30kg.
And I recorded doing this as 3-6-9 last time but I know I was doing 10 push-ups and 15 squats.

This was much more what I was after. Push-ups were hard but not a slog, I only had to really stop them twice I think. More rounds, 4 I think, not 5 and this will be where I intended to be with this one, then as my clean form improves, crank the weight up and moved to full power cleans.

Deadlifts

5 x 87.5kg
5 x 90g
5 x 92.5kg

20 x 75kg

Videoed this time.

Not too bad.
I need to straighten my back out even more. It's getting better and will always have that hump in the middle, but I can do better, I think. I set into a reasonable position and lose a bit of straightness as soon as any load comes on. As these aren't enormously heavy deadlifts yet that's not good.
My head position is terrible. I'd have sworn that I was looking down, but the video shows me looking straight ahead at the bottom and craning my neck up as I lift.

Always things to work on.

WOD devised by a bloody idiot

I have no idea what the !@#%&( I was thinking

AMRAP 10
10 Kneeling muscle-ups
10 HSPU, feet on 24" box
10 x 20kg Front Squats

2 rounds and a few muscle-ups.

Complete disaster.
HSPU became push-ups became 20kg presses.

The hunch in my back really messes up my front squats. My shoulders are thrown in front of my hips really early on, which actually means I should be able to sit back further and keep the bar over my feet. So why can't I? Hmm, something I'm missing here.

Aborted snatch metcon

I pulled the pin before the snatch, OHS, run workout when I saw how my hang power snatches looked on tape.
Instead I worked on the HPS's.
They got better. Not good, but not as horrible.

I leraned that pulling the bar into my abdomen/hips produced the cleanest result and most vertical bar path
I learned that unless I consciously correct it, I never stand up straight. I'm always stooped over with my butt sticking out. I look like a duck. Even unloaded. I think it's how I walk normally too. What a mess!
I think the only reason I hit my abdomen was because I was still bent at the hips, I never got them all the way straight for the triple extension.
I pulled with my arms a bit as I tired and was slow, slow, slow!
No snap in my jump at all.

But, I got better.
Why I didn't start videoing myself before I have no idea.