2014-06-09 - Craig, Row, Hanging Leg rises, Sit-ups, Plank

WOD
500 M row or 400 M shamble
3 rounds
10 Hanging leg raises
10 sit ups
30 seconds accumulated in a plank
500 M row or 400 M shamble

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Recycled an old one


I wanted to tape the hanging leg raises to see what my shoulders did. Forgot to start the camera again for the second round.
http://youtu.be/5MLYFTSk6_U


500 M row
3 rounds
10 Hanging leg raises
10 abmat frog sit ups
30 seconds plank
500 M row

1. Rows
• Technique was off and a bit slow.
2. Hanging leg raises
• I was quite worried about doing these.
• Recently they've been very hard and I've powered the movement by closing  my shoulder, which exacerbated the rounding and just plain hurt.
• The video shows my shoulder blades staying in a pretty good position throughout. Acceptable although I'd like to be able to keep them retracted a bit more as my torso tips back. If I could pull that off I'd know that I had that problem licked.
• Reduced ROM because of having  to use the rafter, raining outside, but those were as good as any I've ever done.
• And my shoulders didn't round too badly the next day. A little, as I said, scapular position needs work, but definite improvement.
3. Sit-ups
• Acceptable.
4. Plank
• Shoulders weren't locked in external rotation, but they are at least not rotating internally as badly as before.

Overall

• That went much better than I was scared it would.
• Those band pull-aparts are absolutely essential to getting my shoulders functioning correctly. Assuming you read this far Jeff, I can't thank you enough for getting me to revisit them and stating the bloody obvious things I should have gotten right the first time I used them.

2014-02-26 - Craig - Deadlifts, Hanging Leg Raises

12-15-9
Hanging knee raises
Deadlifts

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Borrowed one from Lynette. And reversed it. And accidentally scaled it up.

http://youtu.be/Vwq7_k4HK1U

12-15-9
60kg Deadlifts
Hanging leg raises

1. Deaelifts
   • Despite my yelling at him, the doofus in the video refused to open his hips properly.
   • I don't know, some people.
2. Hanging leg raises
   • Interesting to watch from a better angle.
     The shoulder hurty ones seem to be where I send my hips back behind the bar.
   • Not a bad thing to do, but the way I do it seems to tweak whatever I've injured in my shoulder in the past.

Overall

• Mis-remembered the workout and got things in the wrong order, sorry.

2013-10-23 - Craig - Skill/Strength - Craig - Hanging leg raises

EMOM for 10
Hanging leg raises

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EMOM for 10
3 x Hanging leg raise

Every minute I hung, I raised my legs.
After 10 minutes I stopped.

2013-09-01 Row, Sit ups, Hanging leg raises

4 rds
300 M row
15 sit ups
5-10 Hanging leg raises

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4 rds
300 M row
15 abmat frog sit ups
10 Hanging leg raises

1. Row
• Got better in round 2. I'd lost the groove again and found it tonight, yay!
2. Sit-ups
• I lay down, I sat up.
• Not much else to say really.
3. Leg raises
• Tried to do them off the rafter so that I could stay in shot, but just too hard to hang on and I've been spoilt by being able to hang without touching the ground.

Overall

• Quite liked that.
• Don't think I would if I were really pushing for time, it would get a bit uncomfortable.

Strength/skill - Hanging leg raises

EMOM 10
Leg raises

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EMOM 10
1 x hanging leg raise

Doing these as singles was interesting. In a larger set you can throw away the first resp and arrive in a better position for the next. This way I found odd things like one keg higher than the other.
Had to make an effort to brace my midsection before each one to keep things even, which has a benefit in it's own right.

Row, Leg raise, Sit-ups, Plank, Row

WOD
500 M row or 400 M shamble
3 rounds
10 Hanging leg raises
10 sit ups
30 seconds accumulated in a plank
500 M row or 400 M shamble

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500 M row
3 rounds
10 Hanging leg raises
10 abmat frog sit ups
30 seconds plank
500 M row

1. Rows
• Not good, not bad.
• The first row was a lot easier than the second.
• I had to row, my achilles are very bad right now and I'm working up to being able to walk correctly. Today was much better than they have been for a while. Rocktape really does work.
2. Hanging leg raises
• They got sloppy fast.
• And my grip failed.
3. Sit-ups
• Kid of hit the wall on those after round one.
• Abs were almost cramping, which is new.
4. Plank
• Ok.
• There were full length mirrors on the wardrobe door of a hotel we stayed in  recently and I played with push-up hand position.
  I'd had my hands way too far forward and they still are a bit in this.
• Overall much more comfortable on the shoulders, but still work to do.

Overall

• Bloody security light.
  It was installed last week and I need to tweak the settings.
• Traumatised by the scathing criticism of my sweatpants I didn't video the rows.
  Also didn't wear the headband. May need to get some sunglasses to hold keep my hair out of my eyes.

20130408 - Skill/strength

SKILL/STRENGTH
EMOM
pull ups on band

EMOM
hanging leg raises

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Pull-ups - Green band
1 every minute for 10 minutes
Easier this time, I made it through them quite comfortably.

Hanging leg raises
Hopefully that was to an L and not a TTB. Anyway, I did the L version
1 every minute for 10 minutes.
Not as tidy as I'd like. Left leg hitched up as I rolled that hip in. Tried to roll it back out again when I saw it start, with some success.

My birthday tomorrow so we'll be out for dinner. Gives you time to digest the multitudinous incompetence I've demonstrated.