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

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

---

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.

2014-07-11 - 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

---

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.

2014-06-26 - Craig - Skill/strength - Dumbbell front squats, Air squats

Dumbbell front squat
2 x 10
30 Air squats

---

http://youtu.be/eDFH3n_j-nI

Dumbbell front squat
2 x 10 x 12kg to 20" box
30 Air squats to 20" box

1. FS
   • Quite happy with those.
     I wish I could be more consistent, and stop wriggling my feet so much but that's just me I guess.
   • 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.
   • OK to use a lower box next time?
     18" perhaps?
2. Air squat
   • Again, not consistent, but much improved.

2014-06-19 - Craig - Pull-ups, Push-ups, Box air squats

8 Rds
3 pull ups
5 press ups
7 squats to a box
Rest 1:00 between rounds

---

Recycled an old one.

http://youtu.be/h3bOD_hf3LI

Last time
http://youtu.be/kTO9zOp3tAU

8 Rounds
3 Pull ups
5 Push ups
7 Air squats to a 16" box
Rest 1:00 between rounds

1. Pull-ups
   • Still not happy with that shoulder position.
   • The later rounds were a little better.
2. Push-ups
   • Just hard and not as tight as they should be.
3. Squats
   • There are some that are very acceptable.

Overall

• Despite grizzles, there is progress. On the squats at least.
• 
  

2014-06-05 - Craig - Skill/Strength - Dbell Front squats, Air Squats

Dumbbell front squat
2 x 10
30 Air squats

---

http://youtu.be/cAym-ZEVnxA


Dumbbell front squat
2 x 10 x 12kg to 20" box
30 Air squats to 20" box

1. FS
   • Not as good as last time (http://youtu.be/ytceDjPHwVA). I seem to have my feet wider and that isn't working so well for me.
   • Or I've been sitting too much and the last time was just after laying down through illness so my hamstrings knew what they were supposed to be doing.
   • I felt it much more in my shoulders this time, I remember my back feeling tight and solid through them then. Not so much this time.
2. Air squat
   • OK if you like that kind of thing.

2014-05-30 - Craig - Row, Squat, Plate hold

3 rds
500 m row
10 air squats to box
30 second x 10kg plate hold overhead

---

Recycling an old one.

http://youtu.be/j7lARwO4aVg

3 rds
500 m row
10 air squats to 20" box
30 second x 10kg plate hold overhead

1. Row
• Nothing special
2. Squat
• OK. Getting  a bit untidy, but OK.
3. Plate hold
• No better, no worse.

Overall

• Lacked oomph, but better overall than before I think

2014-05-27 - Craig, Squat, Ring row, Plank

3 rds
10 air box squats
10 ring rows
30 second plank

---

Recycling an old one

http://youtu.be/9B0y2eqn-Qg

3 rds
10 x 20" air box squats
10 ring rows
30 second plank

1. Air squats
• I'd be happier if my toes were out a bit more, or knees were out. That ankle position looks forced.
2. Ring rows
• Trying very hard to keep my traps relaxed and shoulder blades back.
• About 70% successful I'd say, although they look OK.
3. Plank
• Shoulders not rotated correctly, but OK.

Overall

• Not too bad

2014-05-23 - Craig - Deadlift, Squat, Hops

WOD
3 x 3:00 AMRAP/2:00 rest
5 Light deadlift
10 Air squat to bench (no settling)
15 side to side hops over a rope or line

---

Recycling an old one

http://youtu.be/9ulFCi2RTuE

WOD
3 x 3:00 AMRAP/2:00 rest
5 Light deadlift (20kg)
10 20" Air box squats
15 side to side hops over a rope or line

1. Deadlift
• Not as solid as I'd like, but OK.
2. Air squat
• Pretty good.
  I have the settling thing mostly licked for now.
3. Hops
• Knees and ankles weren't bothered by them

Overall

• Happy with that.
• Onward and upward.
  Hopefully.

2014-05-05 - Craig - DB FS, Air squats

Dumbbell front squat
2 x 10
30 Air squats

---

http://youtu.be/ytceDjPHwVA

Dumbbell front squat
2 x 10 x 12kg to 20" box
30 Air squats to 20" box

1. FS
   • Kind of better.
   • My shoulders didnt feel like slumping over. The band pull-aparts helping?
   • In my head the squat part looked much better than that.
2. Air squat
   • Still moving in separate pieces

2014-03-26 - Craig - Row, Squats

3 Rounds
Row 500m
10 Air box squats
2:00 rest

---

Re-used an old one

http://youtu.be/cMP5zWYSNzE

3 Rounds
Row 500m
10 x 20" Air box squats
2:00 rest

1. Row
   • Not sure if that was better or worse than usual.
   • The instructions said to go all out on the row, not sure I achieved that
2. Squats
   • The instructions also said to use perfect form on the squats. Definitely didn't achieve that.
     Some were good.
   • A little disappointed as I went into this thinking that my air squats were feeling pretty solid lately, ignoring the facts that I hadn't videoed them and hadn't been puffed when I was practising them.
   • Not as bad as they have been, not as good as I want them to be.

Overall

• A good workout, executed adequately.

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

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

---

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 ...

2014-02-03 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

---

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.

2014-01-31 - Craig - Squats, Ring rows, Plank

Repeat of an old one

3 rds
10 20" air box squats
10 ring rows
30 second plank

http://youtu.be/DsjDw_ySX8Y

1. Air squats
• Not bad.
• More embarrassed by the constant shuffling and dropping my head than anything.
2. Ring rows
• They look OK, they felt a bit shaky.
• I haven't done them in a while so I'm not as solid in that position as I was.
3. Plank
• I don't like these things,why is anything in that position so frigging hard.
• Shoulders felt better through them this time and don't hurt afterwards.

Overall

• Happy that the squats have improved.

2014-01-24 - Craig - Push-ups, Squats, Sit-ups

10 push ups
15 air box squats
20 sit ups
15 air box squats
10 push ups

---

Borrowed one from Lynette

http://youtu.be/5PKCt7dAwng

10 push ups
15 air box squats
20 sit ups
15 air box squats
10 push ups

1. Push-ups
   • Struggling.
   • Shoulders were everywhere. From the video, the best way to avoid wining is what Jeff said, really extend the shoulders at the top. That lays the scapula flat and on the next descent they wrap back flat. Once again Brand X tips are the best.
2. Squats
   • Having one foot on the mat and one on the concrete really threw me.
     Funny.
   • Why do I look down so much?
     I finish the squat much better when I look more or less forwards.
3. Sit-ups
   • Nothing to report.

Overall

• Boy was I sweating!
  Working out a week of sitting in the office.
• TGIF!
• And a long weekend, although I'll work for part of Monday.

2014-01-20 - Craig - Row, Squats

AMRAP 10
150m row
10 air box squats

---

Borrowed one from Lynette.

http://youtu.be/zT8HjT4rSYs


AMRAP 10
150m row
10 air 20" box squats

1. Row
   • Slow down, longer strokes.
2. Squats
   • It doesn't show, but those felt really good.
     I went for a long (for me) walk yesterday in a reserve on the coast near us, up and down hills and some slightly broken ground. Everything's a bit sore, but today my left hip is sitting back even (it feels like) with my right. Normally it's twisted forward and feels awkward.
     Overall the squats aren't really any different, but having my hips feel balanced was very nice.
     Now that I know I can do it, to figure out how to make that the way it feels all  the time without having to spend 3 hours a day walking up and down hills.

Overall

• Not bad.
• Rushed a little in places.

2013-12-09 - Craig - Squats, Row

25 air box squats
1000 m row
25 air box squats

---

http://youtu.be/eH17jNvApt0

25 x 20" air box squats
1000 m row
25 x 20" air box squats

1. Box squats
   • Fairly OK?
   • Knees are a bit far forward but they don't feel like it when I do them. Hamstrings are definitely engaged and knees felt pretty good.
2. Row
   • Not great but I didn't fall out of the boat?

Overall

• A bit puffed but pretty happy.

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

---

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.

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

Air squat
3 x 5
10 second eccentric

2 x 10 walking lunges

---

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.

2013-10-21 - Craig - Pull-ups, Push-ups, Squats

8 Rds
3 pull ups
5 press ups
7 squats to a box
Rest 1:00 between rounds

---

http://youtu.be/kTO9zOp3tAU

9 Rounds
3 Pull ups
5 Push ups
7 Air squats to a 20" box
Rest 1:00 between rounds

1. Pull-ups
   • Obviously a fail to do them without assistance.
   • Thought I might be able to pull it off.
   • Thought wrong.
2. Push-ups
   • Despite the dispaly of total lack of strength, I'm very happy with those.
   • Somewhow squeezing my but helped my shoulders set in place and my elbows to track what I think was correctly. Video angle doesn't let me see exactly what was going on.
   • Something a bit odd happening with my shoulder as I press out of the bottom. My upper back seems to hunch over a bit more as I push. Head dropping? Shoulder blades winging?
     Can't quite see from this and no idea what's happening in mid exercise.
3. Squats
   • Still rough, but better.
   • Happier with those than I have been in a while.

Overall

• Ridiculously weak.
• Still over thinking.
  My head is full of "stuff" while I'm training and it messes me up, almost like a panic attack. Occasionally I touch on just being in the moment. If I could hold onto that training would be almost meditation.

Row, Squat, Plate hold - Repeat

3 rds
500 m row
10 air squats to box
30 second x 10kg plate hold overhead

---

3 rds
500 m row
10 air squats to 20" box
30 second x 10kg plate hold overhead

1. Row
• Not as tidy as last time.
2. Squat
• Yuck.
• Very sorry Jeff, I'll work on them, again, still
3. Plate hold
• Poor spot to do them for videoing, sorry.
• Shoulder position was a bit better though, honestly.

Overall

• Needed to do something and that's about all I achieved.