Chicken coating

Cornflour
Season All
Cajun seasoning

Dip chicken in egg and cream mixture.
Dip in coating

2013-11-21 - Craig - Burpees, Sit-ups

3 rds
7 burpees
10 sit ups

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http://youtu.be/hzVw3xQJsNs

Borrowed one of Lynette's
3 rds
7 burpees
10 abmat frog sit ups

1. Burpees
   • Not happy with the way I have my head down after the jump to the bottom of the squat.
   • Otherwise fine.
2. Sit-ups
   • Abs were cramping in the last round. That's new.

Overall

• 'twas what it was.
• Nice coaching from Lynette as she set up for her skill/strength work

Bolognese sauce

1kg mince
1 can tomato puree
1 can tomato paste
1 beef stock cube
1 teaspoon sugar
Salt
mixed herbs
0.5 tsp minced garlic
swirl of masterfoods sweet chilli sauce

2013-11-19 - Craig - Skill/Strength - Pull-ups and ring rows

EMOM for 12
Pull ups

2 x 10 ring rows after

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EMOM 12
5 pull-ups, Green band

2 x 10 ring rows after

Comments

• 5 was a bit ambitious. I made it and fairly comfortably, but had to reset most sets to get my shoulders back into the non-ouchy position.
• Pull-ups break ring rows.

2013-11-18 - Craig - Step-ups, Burpees, Mountain climbers

AMRAP in 5:00
5 box step ups
5 burpees
10 mountain climbers

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http://youtu.be/rgIusM3y8SU

AMRAP in 5:00
5 x 16" box step ups
5 burpees
10 mountain climbers

1. Step ups
   • Ignore the height I used in the video text, it was 16 inches.
   • That was a much better height. Perhaps a little too high as I got tired, but mostly my hips stayed where they should.
2. Burpees
   • Hmm, tucking my elbows in a bit too much for my liking. Otherwise not a siaster formwise.
   • Pace however escapes me.
3. Mountain climbers
   • They were a lot better in my warm-ups.
   • I was very happy with how I did pre-workout, post burpees though things got a bit sloppier.

Overall

• Fran cough big time.

2013-11-13 - Craig - Skill/Strength - Deadlifts

Deadlift
3 x 5

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Deadlift
3 x 5 x 60kg

Overall

• OK. Neither good or bad.
• I'll video these and send them through even though they're not a WOD day. I need your feedback and I need the discipline of taking and watching the videos.
  I know I can get strong enough to do damage fairly quickly even lifting badly and I need to keep tabs on how I'm lifting even more than what I'm lifting.

2013-11-11 - Craig - Row, Squat

Row
500
3 box air squats
Row 400
6 squats
Row 300
9 squats
Row 200
12 squats
Row 100
15 squats

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http://youtu.be/mu4DxsWyE_I

Row 500m
3 x 20" box air squats
Row 400m
6 squats
Row 300
9 squats
Row 200
12 squats
Row 100
15 squats

1. Row
   • A better pace than I expected, 1:45 to 1:53 at the slowest I think.
2. Squats
   • Some of those weren't bad.
     Many of them were, but I'll take the good ones.

Overall

• Proved I can count, or I can do other things.
  Not both.
• Bear in mind this is after 3 days of walking around Wellington. More walking than I usually do in a month. My ankles are sore, but my butt is working.
  After a week of sitting things might not be so good.

2013-11-07 - Craig - Skill/Strength - Slow eccentric press, Max push-ups

Press
3 x 7
5 second eccentric

2 x max push up

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Press
3 x 7 x 20kg
5 second eccentric

2 x max push up

1. Press
   • Definitely need to work on my internal rotators.
   • Faces were pulled.
2. Push-ups
   • 12, 9
   • Don't like these. Have I mentioned that?

2013-11-04 - Craig - Front squats, Ring rows

9-6-3
Front squat
Ring row
Rest 3:00
Repeat

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http://youtu.be/P-e8LW8n674

9-6-3
20kg Front squat to 20" box
Ring row
Rest 3:00
Repeat

1. Front squat
   
   • Again, box squats not specified so guessed.
   • Too many things wrong to comment on.
   • Stupidly, the reps at the start where I fell backwards actually look better than the rest.
     Probably surprised myself by doing them properly for once.
   • Really not impressed with how curved my spine is.
2. Ring row
   • Not my best work, but not bad.

Overall

• One of those I really have trouble watching, those front squats are just ugly.

2013-11-03 - Craig - Skill/Strength - Slow air squats, Walking lunges

Air squat
3 x 5
10 second eccentric

2 x 10 walking lunges

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Air squat
3 x 5 to 20" box
10 second eccentric

2 x 10 walking lunges

1. Air squats
   • You didn't state box squats so I went with everything being box squats lately and because I suck at anything else even worse.
   • 10 seconds is a long time to stretch what amounts to a quarter range squat.
     Struggled with that as much as anything.
   • Really noticed that I'm just not stable once I break at the hips.
     Very wobbly in that 10 seconds.
2. Lunges
   • Pretty good.
     Left hip was much better than it was.

Overall

• My left butt cheek cramped.
• Piddly unweighted quarter squats and a few lunges in a skill day and my butt cramped.
  Must be onto something.