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.

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

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

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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

2014-01-31 - 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.

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.

2013-11-04 - 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.

2013-10-30 - 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
3 pull-ups, Green band

2 x 10 ring rows after

2013-10-24 - Craig - Dbell box squats and press, ring rows

9-6-3
Dumbbell box squat and press (like thrusters)
Ring row
Rest 3:00 repeat

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http://youtu.be/yGHEf2H5NYo
Forgot to start the camera again for a while after the rest break.

9-6-3
12kg Dumbbell box squat and press - 20" box
Ring row

Rest 3:00 repeat

1. Dumbbell box squat and press
   
   • Eww, yuck.
   • Tight shoulders put the brakes on shoulders extending.
   • Relaxed onto the box.
   • They shouldn't be this damn hard!
2. Ring rows
   • I think I might have been a bit slack at working on these lately.

Overall

• This one hit some weaknesses.
  Basically anything that that doesn't involve sitting on a chair and not moving for hours on end.
• That was ridiculously hard.
  Not "lay on the floor afterwards and flop around like a dying fish because you've pushed yourself to the limits" hard although a bit of that.
  "Just can't do this crap properly hard". The frustrating kind of hard.

Strength/skill - Presses and ring rows

EMOM11
Even minutes; 5x ring rows
Odd minutes; 3 x 20kg press

Keeping moving

3RNFT
5 ring rows, legs bent
5 x 15kg barbell press - right arm
5 ring rows, legs bent
5 x 15kg barbell press - left arm
15 box air squats - 16" box

Squats, Ring rows, Plank

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

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1. Air squats
• Better? Yes, I'll give myself a little credit and say that they were improved.
• Still not solid, not opening my hips, not sitting back (always), slumping my shoulders over.
• But some were not  a total disaster.
2. Ring rows
• Actually quite pleased with those.
• I've been working on them since I stopped doing your workouts and saw how badly my shoulders were rounded.
  Easy to do a few each time I was in the shed.
• A few weeks back 3 reps was a max, today I got a few reps that were as good as I could hope for and then I stopped getting my shoulders back.
• Still can't do them with my legs straight, I need that assist.
• Not where I want to be, but better than I was.
3. Plank
• Least happy with those.
• I couldn't organise my shoulders and was hanging off the small muscles at the front instead of getting  them externally rotated.
• Tried for the correct position, couldn't lock it in.
• I haven't worked on these.

Overall

• Not exactly a blistering pace, but not as dissatisfied as I have been.
• Still a long way to go.

Baby Fran

5RNFT
9 x 10kg goblet squats - standing on sloping concrete
9 x 10kg single arm dumbbell press
9 ring rows

Oh boy it was hard to get moving

5RNFT
5 x 30kg back squats
10 ring rows

The back squat warm-up sets were sooooo hard. It took ages for them to come right. The work sets were great, only a few reps without my femurs rotated out.
Best I've ever done under any load. Very happy with that.
The next squat workout is bound to be a disaster, so I'll hang onto the memory of this one.

Scapular retractors take a hammering

AMRAP 10
5 x ring rows, feet on a 12" box
5 x 30kg front squat

Both were ridiculously, embarrassingly, hard.

Stuff that looks a bit like Cindy

AMRAP 20
5 ring rows
10 med ball presses, touching rafter behind me
10 x 20kg back squat

Franrap

AMRAP12
9 x 15kg thruster
9 ring rows

Didn't count rounds.

Shoulder rehab some more

21-15-9 NFT
Back squats with, wait for it, 20kg.
Ring rows

Shoulder didn't freak out on the back squats and I even got the bar over the top of my bad  shoulder on the 15 rep set. Decided I was pushing this a a bit and went back to high bar on the last round. I'm supposed to be persuading my shoulder that letting me do these is a good idea, not punishing it into compliance.

Then tried some OHS with PVC, which is what I actually had in mind to do with this workout and abandoned when I couldn't keep the bar overhead. Interestingly enough when I was warm I was easily able to have the bar in position. My shoulders still seemed to be rolled too far forward and that will need time and patience. Not good at either when it comes to my own training.

Ring rows and squats

8RNFT
10 ring rows - rings at shoulder height
10 air squats