2014-07-18 - Craig - Metcon - Plank, Swings

5x
1:00 plank hold
30 second swings

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http://youtu.be/EwBiz08koHo

5x
1:00 plank hold
30 second  16kg russian swings

1. Plank
• Shoulders got tired after the second round of swings, must have been muscling them up. Fine after the first round.
• An impressive display of wussing out in the later rounds.
2. Swings
• Futzed around trying to figure out how these work when you can feel your hamstrings.

Overall

• Coldest day we've had this year.
  First serious, scrape the ice off the car, frost.

2014-07-17 - Craig - Skill/strength - Stiff leg deadlifts

Straight Leg Deadlift
2 x 10

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http://youtu.be/d7xptywwh00


Straight Leg Deadlift
2 x 10 x 25kg

Comments

• Pretty good.
• Still not staying tight 100% consistently.
• Closer though.

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

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

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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.

2014-07-14 Craig - Skill/strength - Front squats

Front squat to box set just below Parallel
3 x 7
AMAP @60%

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http://youtu.be/cZWkVJE-_rM

Front squat
1 x 7 x 20kg 17" box
2 x 7 x 20kg 16" box
AMAP x 15kg 16" box

Comments

• That was a bigger drop than I intended.
  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.
• Moving from 17" (plates as above) to the 16" (12" box, 20kg bumper) was harder than I thought.
• Watching the video I wasn't impressed, now that I see what I did I'm OK with them.

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.

2014-07-10 - Craig - Skill/strength - Press

Shoulder press
1 set of 5
AMAP at 70%

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http://youtu.be/-_AnmmOrEew

Shoulder press
5 x 5 x 20kg
15 x 15kg

Comments

• Narrower grip and wider feet.
  Much more comfortable.
• More to be done, but I have hope now. Thank-you Jeff.

2014-07-08 - Craig - Metcon - Plank, Sit-ups - Bar hang

5 x
1:00 plank hold
10-20 sit ups

1:00 bar hang

---

No video

5 x
1:00 plank hold
10-20 sit ups

1:00 bar hang

1. Plank
• Trouble settig  my shoulders and too many breaks, but otherwise OK.
2. Sit-ups
• Nothing exciting..
3. Hang
• I did it.

Overall

• Sore the next day.

2014-07-07 - Craig - Skill/Strength - Max Pull-ups

Pull-up
3 x max

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http://youtu.be/BlZWRNvNi5Y

Pull-up
3 x max - red band


Comments

• 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.
• I can.
• 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,
• Good enough for now. I'll have something between this and what I was using next time.

2014-07-04 - Craig - Metcon - Press, Pull-ups - Burpees

EMOM 20
First minute
5 Sh press
Second minute
3 pull ups

20 burpees for time

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http://youtu.be/OO-O0n-bSls


EMOM 20
First minute
5 x 20kg press
Second minute
3 pull ups - green band

20 burpees for time

1. Press
• 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.
• I think my grip is too wide for a start.
2. Pull-ups
• Not all great. I can however now fairly consistently get my shoulder-blades back and down against my bodyweight with band assistance.
  Feel very good about that, it's been a while coming.
3. Burpees
• I was a bit worried about these, seem to have escaped without any new shoulder issues, Yay!

Overall

• I had somehow set my EMOM 20 timer to run for 10 minutes.
• 
  

2014-07-02 - Craig - Skill/Strength - Sumo Deadlifts, Good mornings

Sumo Deadlift
3 x 7
Good mornings
2 x 5

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http://youtu.be/st1HLn8cvqo

Sumo Deadlift
3 x 7 x 40kg
Good mornings
2 x 5 x 20kg

1. Sumo deadlift
   • Better.
2. Good mornings
   • 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.
   • Rather surprised really.

2014-06-30 - Craig - Skill/strength - Floor press, Push-ups

Floor Press
5 x 5
1 max Set Push-ups

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http://youtu.be/Ywg_xh4gSxc

Floor Press
5 x 20kg

? Push-ups

Comments:

1. Floor press
   • The video is pretty bad.
     Things that were wrong, aside from doing 10 reps for the first set.
   • Actually mainly bring my left elbow in way too much. Right looks more Ok, although that could be the camera angle.
   • Maybe grip width is a bit wide.
     Not sure if I should narrow my grip or get my elbows under my hands.
   • Very wobbly bar path. Partly because it's light and I can get away with wobbling. Mostly 'cause I really suck at these.
2. Push-ups
• Oh jeeze.
• Just need to keep working on them.

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

Dumbbell front squat
2 x 10
30 Air squats

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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.

2014-06-25 - Craig - Metcon - Deadlifts, Ring Rows - Pull-aparts, Push-ups

5 Rds
5 Deadlifts
5 Ring rows

Then 3x
10 Bandy pull aparts
7 Push ups

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http://youtu.be/XIHqiNhiIyw

5 Rds
5 x 40kg Sumo Deadlifts
5 Ring rows

Then 3x
10 Bandy pull aparts - little purple band
7 Push ups

1. Deadlifts
• They're still inconsistent but OK.
2. Ring rows
• Not having much success keeping my rib cage locked down as I pull.
• That last bit of range is a pain to get. There's a trick to it that I'm missing.
3. Pull-aparts
• Interesting to see what I'm doing vs what I think I'm doing.
• Still a difference between left and right.
4. Push-ups
• Gaaahhhh.

Overall

• Not exactly a stellar performance.

2014-06-24 - Craig - Skill/Strength - EMOM Pull-ups

EMOM 12
Pull-ups
3 reps

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http://youtu.be/7Ex2TaU3xCs

EMOM 12
Pull-ups - Green band
3 reps

Comments

• Shoulder blades behaving pretty well

2014-06-20 - Craig - Skill/Strength - Stiff leg deadlifts

Straight Leg Deadlift
2 x 10

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http://youtu.be/cILjl-KM5Kw

Straight Leg Deadlift
2 x 10 x 22.5kg

Comments

• Threw caution to the wind and ramped the weight. I know, reckless, but sometimes you have to push the envelope.

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.
• 
  

2014-06-18 - Craig - Skill/Strength - Front Squats

Front squat to box set just below Parallel
3 x 7
AMAP @60%

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 http://youtu.be/CsuBPtDyHcE

Front squat to 17" box
3 x 7 x 20kg
AMAP x 20kg.


Comments

• Not as prescribed, a little over an inch above parallel I think, but closer.
• The result was not as tidy as with a 20" box, but the reasons weren't due entirely to the depth.
• I didn't keep my stomach tight and butt lost tension often.
• Some reps were good and I'm very happy with those.

2014-06-17 - Craig - Sumo Deadlift, Hang power clean, Press

AMRAP in 3:00
5 Deadlifts (technically correct throughout)
5 Hang power cleans
5 Push presses
Rest 2:00
Repeat 2x

---

Recycled an old one.

http://youtu.be/TrzGv2bHzvQ

AMRAP 3
5 x 20kg Deadlifts
5 x 20kg Hang power cleans
5 x 20kg Presses
Rest 2:00
Repeat 2x

1. Deadlifts
• Feeling more comfortable
2. HPC
• I have no idea what these look like. IT was mostly a case of "do something that remotely resembles the movement" and hope it wasn't to far off.
3. Press
• Getting better. Guess I need practise.

Overall

• Slow as, but whatever.

2014-06-16 - Craig - Skill/Strength - Press

Shoulder press
1 set of 5
AMAP at 70%

---

http://youtu.be/NwCMxclXv9s

Shoulder press
5 x 5 x 20kg
15 x 20kg

Comments

• Missed videoing the first set.
• Honestly don't know how I feel about those. There might be some improvement in shoulder position?
  Probably not as my elbows were way wide.

2014-06-13 - Craig - Skill/strength - Max Pull-ups

Pull-up
3 x max

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http://youtu.be/Jigkf1tVaOw

Pull-up
3 x max - green band


Comments

• What's with my left shoulder? I thought it was my right that wasn't rotating correctly.
• The right is, but it's the one that hurts. Confusing.
• Still not in line to set pull-up world records, but getting OKer. Yeah, it's a word.