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.
• 
  

2014-03-18 - Craig - Burpees, HPC

2:00 on 2:00 off x 3
5 Burpees
5 Hang power clean

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Re-using an old one.

http://youtu.be/HLUo4pJmftc

2:00 on 2:00 off x 3
5 Burpees
5 x 20kg Hang power clean

1. Burpees
   • Felt OK.
   • Shoulders behaved and in the middle round seemed to be externally rotating well.
   • My knees suffer a bit in them. The impact of landing in a flexed position and I'm using mire quad at that point than they can tolerate. I set myself back as best I can in the heat of the moment for the squat and jump
2. HPC
   • Came together as I went on. I was getting a bit annoyed when I could feel myself reverse curling the bar. 

Overall

• Last time I didn't quite get 2 full rounds.
  This time 2 or 2 and a bit. I don't care what anyone else says, I'm taking that as an improvement.
• I forgot to start the camera for the middle set, sorry.

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

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

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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 ...

2014-02-05 - Craig - Step-ups, burpees

2 rds
10 box step ups
10 burpees
Rest 3:00
Repeat

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Recycled an old one

http://youtu.be/fCio7ZxhUcE

2 rds
10 x 20" box step ups
10 burpees
Rest 3:00
Repeat

1. Step ups
   • Not too bad.
   • Left knee was a a bit crunchy afterwards.
2. Burpees
   • Reasonably OK.

Overall

• Not a disaster?.

2014-01-02 - Craig - Burpees, HPC

2:00 on 2:00 off x 3
5 Burpees
5 Hang power clean

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http://youtu.be/COfbH8ve7Ps

2:00 on 2:00 off x 3
5 Burpees
5 x 22.5kg Hang power clean

1. Burpees
   • I the rest between round 1 and 2 realised that I wasn't keeping my midsection tight. Got better at that in the 2nd round and then hit and miss again.
2. HPC
   • Tried going up a whopping 2.5kg.
     Not sure it was a success.
   • Struggled to get the bar up to full height or elbows were slow or something.
   • I wondered if it was because I was doing them on grass so moved off, no significant change.
     Sorry that nearly put me out of the shot. 

Overall

• That should have been a lot faster than it was, if I'd even kept moving I would have got 2 full rounds in.
• Tried to keep everything steady, relax and not panic, which is probably much more sensible, but still, 2 rounds would have been nice.

2013-12-27 - Craig - HPC, Burpees, Step-ups

AMRAP in 3:00
3 hang cleans
6 Burpees
9 step ups
Rest 3:00
Repeat 2x

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http://youtu.be/7ZuPSKSpZPs

AMRAP in 3:00
3 x 20kg hang power cleans
6 Burpees
9 step ups
Rest 3:00
Repeat 2x

1. Hang power cleans
   
   • They weren't as bad as I thought they were.
   • I really am completely clueless about what the hang should feel like, I think I'm getting into a deadlift position.
2. Burpees
   • OK.
     Aside from being slow and pathetic I mean.
3. Step-ups
   
   • Left leg and hip not playing nicely.
   • My fault, I've been slacking with my hip flexor stretching. When that gets tight both hips don't track correctly with the the left one much worse.
     It sort of gets hitched up, exacerbating the scoliosis to that side.

Overall

• Weak, slow.
  Disappointed didn't get two full circuits in any round.
• Didn't hurt myself and actually did something , which is better than I have been doing.

2013-12-11 - Craig - Burpees, Walking lunges

3 Rds
10 Burpees
10 walking lunges (ea leg)

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http://youtu.be/Sa69cAL2qPE

2.5 Rds
10 Burpees
10 walking lunges (ea leg)

1. Burpees
   • Not as lot of pace, but not bad overall.
   • Shoulders felt worked a bit twingy the next day, but not as though they had been at risk of injury.
   • That's a win as far as I'm concerned.
   • Adductors were cramping after the lunges, that' the "ows" and leg shakes.
   • Knees, left in particular, were a bit sore the next day.
     I felt as though I was landing from the pop-up with my feet not quite underneath me and I had my knees forward to accommodate that. If I could have got my feet under me so that I was landing with my chest more upright that might not have happened?
2. Walking lunges
   • Lost count and forgot the last set, sorry.
     Not sure that was a bad thing the way I felt the next few days.
   • There is an odd difference in the movement pattern between each leg.
     Not quite sure what I should be working on to address that.

Overall

• Severe trouble walking for several days afterward.
• Also felt generally wiped out. I think that cold that laid me out for several days the previous week was partly to blame too.

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

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.

2013-10-31 - Craig - Step-ups, Burpees

2 rds
10 box step ups
10 burpees
Rest 3:00
Repeat

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http://youtu.be/6ngTqofEtT8

2 rds
10 x 20" box step ups
10 burpees
Rest 3:00
Repeat

1. Step ups
   • That was too high for me just yet.
     My left hip wouldn't sit back, used to much quad and that knee wandered a lot.
   • Having said that the gap between current state and being able to use it well is closing.
2. Burpees
   • I could do these moderately well a little while ago.
     That has certainly been fixed.

Overall

• It had burpees, that automatically eleveates its suckiness.

Burpees, Step-ups

WOD
For 20 minutes
On the odd minutes do 6-10 box step ups
On the even number do 5 burpees.

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For 20 minutes
On the even number do 5 burpees.
On the odd minutes do 10 12" step ups

1. Burpees
• Reasonably happy with the later sets.
• I do some weird thing where I drop my right side down first in the push-up portion. Interesting.
2. Step-ups
• Only a little step and my hips were still uneven. Frustrating.

Overall

• Done in the laundry because we have this thing going on right now that you might not be familiar with, it's called "rain". It happens a lot here.
• Stole one of Lynette's WODs because I needed an extra to put off that EMOM leg raise thing.
  The ab-based WOD the other day is still making that one impossible to contemplate. Should have done the EMOM first.
• Lost track of the video editing and deleted a round some place, sorry.
• Had me sweating  more than I expected. Should have worn my headband and screw the fashion police.

12 minutes of heck

AMRAP 12 (becuase everyone does multiples of 5)
6 burpees
12 x 22kg dumbbell swings

8 rounds

I may have been able to cope with 12 burpees/round. I wasn't approaching muscular exhaustion in any round, which surprised me. I think the jumping component of burpees staves that off for longer. Interesting.
Swings were unpleasant from the general "god I'm buggered" point of view, in fact aht applied to teh whole thing really.

Exactly what I wanted. Short enough not to wipe me out for the next few days, hard enough to get me severely winded, no muscular exhaustion in any component.

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

CFNZ Thursday

Front Squats
3 x 55kg
3 x 60kg
3 x 65kg
The weight felt so light on my shoulders but I lacked power out of the hole and my back was rounding on the last two sets.
I'm happy with that for now and my knees feel OK the next day

alternated with L-Chinups
3
3
4

Then:

30 x 24" box jumps
400m "sprint"
30 burpees

7:41

First time using a 24" box I think. More comfortable than I thought.
Run was hard, left hamstring not at all happy.
Burpees were OK.

Lou's creation

Last night at CFNZ.
Members were invited to submit WODs for the last week in April, this was Lou's.

21-15-9
30kg Thrusters
Burpees
30kg Power Clean
Pushups
400m run.
25 minute Cap.

I hit the cap at 4 burpees in the 2nd round. I had thought I might only do 2 rounds before the class as I was a bit worried about hurting myself like last week. My knees have been pretty crunchy lately and thrusters have always aggravated that hugely in the past.

The thrusters felt pretty good. 30kg wasn't as heavy as it was last time I used it for thrusters and I had some hip pop and everything! Quite pleased with that. I forgot to rest with the weight overhead which hurt me a bit. I could have slogged my way a bit further than I did before putting the bar down. I'm not happy about having to break the sets, but didn't expect any different given my current lack of condition.
Burpees were the usual frustrating slog.
Cleans were cool because Darren watched me through some of them and I was finally able to know I was doing something wrong as I was doing it. Working off video I can't correlate "it felt like this" with "bending my arms too early" well at all, so I don't develop the kinaesthetic sense of what I should be doing to do a decent clean.
Push-ups after earlier burpees were a damn silly idea and a totally miserable experience. I did however discover that with my elbows pinched in real tight I get a feeling of elasticity out of the bottom of that my press-ups used to have when I was benching a lot. Apparently I don't keep my mid-section tight when I get tired and my hips sag. I didn't know, no-one to tell me normally, but it doesn't surprise me. When I get tired all I'm thinking about is some portion of my body touching the ground and then I struggle back up again.
The runs? Trots at best. It was nice not to be lifting stuff for a little while, but effing frustrating that I couldn't find the "go faster button" for my legs.

So far my knees don't feel any worse than before so I'm pretty happy that I'm on the right track to using my hamstrings in the trhusters. Not quite there yet, but it's coming.

Lou's comment on her creation was, "WORST. IDEA. EVER."

400m, power clean, burpees

5 rounds
400m
10x40kg power clean
10 burpees

I was happy with 21:34 as being only a little over my 20 minute cap until I remembered I forgot to start the watch until the the start of the second round, which means I was well over.

Not at all happy with taking 20 minutes for this, I had it pegged at 15 minutes at the outside even with my pathetic running.
The runs got me. Not these ones, the 10 x 100m and the 200m's late last week.
I thought I was only a little stiff still from the sprint work last week until I stumbled out the gate. Everything was so sore still I nearly chalked the run up as a loosener and did AMRAP 15 of the others, but I figured I drew the darn thing up, I'd better finish it. I did loosen up a little as I went on thank god. It was still not a pretty sight seeing me limping along my route like the broken old man that I am.

I want a re-match with this when I don't hurt. Not a happy camper.

Crossfit Games deadlift and burpees workout 080705

Pack
5 Rounds for time
5x 90kg Deadlift
10 burpees

11:20

I tried 100kg to see if it was going to work, but it was a bit dicey and fell back on Pack weights.

Situp chipper 080616

For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

Except for the double-unders; I did 200 single unders instead instead. Tuck jumps still bother my knees and I figure it's really only a lack of familiarity with jump rope that's stopping me from getting double unders.

A hardly staggering 28:53.

I think I'm ready to do single DUs LauraR style now and work on linking a few together. Maybe mix and match with 4:1 single unders as well.

Overall it wasn't too hard as I didn't rush at it, just concentrated on keeping moving the whole time.
That stumbled slightly during the burpees. They were a bit of a struggle and there were a few lack of character breaks I'm afraid.

Burpees and pull-ups 080608

Pack:
Five rounds for time of:
12 Burpees
12 Pull-ups

15:52
Splits:
2:04
2:47
3:00
3:48
and whatever 15:52 - all those added together is.

That was a bit of a slog what with the burpee challenge already during the day. It was mainly lack of wind that did me in more than lack of strength. I guess I did struggle a bit with the pull-ups after round 2.

Row, burpees 080520

Pack:
Row 1000 meters (100 strokes)
15 Burpees
Row 750 meters (75 strokes)
30 Burpees
Row 500 meters (50 strokes)
45 Burpees

23:37

Walk around the block, about 1km.
I need to be on my feet more if I want to be sure my ankle is ready to start running again next month.

Then 19 more burpees for the challenge.
10 for today.
9 for yesterday.

I was a wee bit tired yesterday and had to work on the newsletter for the club, so couldn't face them. Lack of character. Sue me, I said I was lazy.