2014-07-01 - Craig - Metcon - Press, Step-ups, KTE - Bulgarian squats, Bent press

12-8-6
Shoulder press
Step ups
KTE progressions

3x
5 bent press ea.
5 Bulgarian squats ea.

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http://youtu.be/AAaHih_wviw

12-8-6
20kg Shoulder press
18" Step ups
KTE progressions

3x
5 bent press ea.
5 Bulgarian squats ea.

1. Press
• Not pretty.
2. Step-ups
• Felt OK.
• Right leg is more solid than the left, but not by much.
3. KTE
• Not great, not a disaster.
4. Bent press
• NFI what I'm doing there.
• New movement, they'll come.
5. Bulgarian squats
• Balance. Hard.

Overall

• You make progress and then you get a new bunch of movements and it all goes to crap.

2014-03-20 - Craig - Row, Step-ups

EMOM 20
Even Row 10 Cals
Odd 8 Box step-ups

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Re-used an old one.

http://youtu.be/XC7IelFdvaI


EMOM 20
Even Row 10 Cals
Odd 8 20" Box step-ups

1. Row
   • Looks a bit stiff.
2. Step ups
   
   • Left elg was not sitting well, a step backward. Not a sbad as it has been though.

Overall

• Just a bit off for this one somehow.

2014-03-04 - Craig - Push-ups, Step-ups, Lunges

2 x
5:00 Rd (3:00 rest)
5 Push-ups
10 Box Step-ups
15 Lunges

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Borrowed one of Lynette's.

http://youtu.be/lm60E5T_-04

2 x5:00 Rd (3:00 rest)
5 Push-ups
10 x 16"  Box Step-ups
15 Lunges

1. Push-ups
   • Coming together.
   • The first round each time was much better. By the end I was falling apart a bit.
   • It wasn't that they were any harder, well they were, but not that much, it was that I couldn't keep everything connected and fell apart into a bunch of separate body parts.
2. Step-ups
   • Went for a bit lower box height and I think it was wise.
   • Both hips felt pretty solid, but not by much. This scaling idea might have some value after all.
   • Breathing pattern had a big influence, see below.
3. Lunges
   • Left leg is still less stable, but it is improving.
   • Stability on either leg was directly related to how well I avoided chest breathing. The silly thing is, it's no harder to do when I'm puffed and I get more air in, but I guess out of habit I revert back to a panic type breathing patter, which makes me feel panicky.Sounds a bit new-agey, but it really has an amazing effect.

Overall

• Not a disaster.
• Still inconsistent.

2014-02-21 - Craig - Front box squat and press, Step-ups

21-15-9
Front squat to box and press
Box step-ups 15-18"

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http://youtu.be/9FqgzU9f7Zg


21-15-920kg Front squat to 17(ish)" box and press
Box step-ups 17(ish)" box

12" box plus + 20kg bumper + 20kg rubber coated steel plate

1. FS & Press
   • I'm more than a little bit excited about this one.
   • The front squat portion felt good. Different and better than front squats ever have before even at this or lesser weights.
   • I was waiting until I had time to watch the video and hoping that they looked as good as they felt. It was going to be severely demoralising if they didn't.
     But they do. Very pleased.
   • There are still problems.
     I think I need my hands wider to help me keep my elbows up and some flexibility issues that drive that, plus some inconsistencies in maintaining the improved form.
     And I sat on the box a few times instead of touch-and-go.
   • The difference in what I focussed on was the bracing.
     I've been trying to get the hang of diaphragmatic breathing instead of chest breathing as that is contributing to the thoracic hinging that has been getting very bad lately. I don't know if it was the EMOM push-ups the evening before or a general accumulation of everything that you've had me doing in the workouts and what I've been doing outside them, but for some reason laying in bed I was able to get it, keep it up as I warmed up and hold onto it when I descended into the squat.
     I thought about breathing into my back bottom ribs and that pulled that whole area tight, which braced the front too. Halle-frigging-luja!
     And it held on through all of the rounds, with a few lapses.
   • The bar sat on my shoulders instead of feeling like it was in constant danger of falling off, the back of my legs and glutes lit up (In front squats! That never happens for me) as well as my quads and everything is sore in all the right places now, the next day.
   • I confess I ignored the press portion to some degree to try and hang onto what I was feeling.
     I thrusters a lot of them and in hindsight I'd prefer to do a distinct press to get my shoulders set correctly for now.
   • Used the lower box to save changing back and forth.
2. Step-ups
   • OK.
   • Tried to keep the same bracing there and did a lot of the time. I found myself inhaling on the step-up, which is odd.

Overall

• Obviously rather pleased.
• Hoping like crazy that I can reproduce and build on this.

2014-02-11 - Craig - Row, Step-ups

EMOM 20
Even Row 10 Cals
Odd 8 Box step-ups

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http://youtu.be/fhnJifaGzkw

EMOM 20Even Row 10 Cals
Odd 8 20" Box step-ups

1. Row
   • Just for fun, I tried for 10 strokes to get 10 calories. I think I got it a couple of times.
   • They felt OK
2. Step ups
   
   • Working on keeping my mid-section braced and I think it helped.
   • It may not show in video but it felt less wobbly most of the time and 

Overall

• Not as hard as I thought, but still had me puffing.
• About right I think.

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?.

2014-01-22 - Craig - Push-press, Step-ups

15-12-9
Push press
Step ups

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Borrowed one from Lynette

http://youtu.be/J5hfWtKhPzg

15-12-9
20kg Push press
16" Step ups

1. Push-press
   • They felt OK.
   • Reasonably solid, reasonably on track.
   • Yes, I know, still push-jerking. Soprry.
2. Step-ups
   • Left leg didn't feel wonky, not sure that it was tracking as well as it should.
   • Really lost count, my head kept drifting off.

Overall

• Can't find a lot to complain about. I'll work on that.

2014-01-07 - Craig - Row, Step-ups

4 rds
1 min max cals row
1 min max step-ups
1 min off

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http://youtu.be/Ue3YPdAy_6M

4 rds
1 min max cals row
1 min max 18" step-ups
1 min off

1. Row
   • 20, 23, 20, 21
   • Don't think anyone's position on the NZ rowing team is at risk.
   • Rushed the stroke and lost power. I was taking about 1.5-2 strokes per calorie for a start and that should be 1 -1.5 at the outside. Got to 1 stroke/calories after the first round at times.
2. Step ups
   
   • 17, 15, 13?, 17
   • Could go back and count, but can't be bothered.
   • Left knee grabbed me badly at one point, got it under control after that.

Overall

• Just blah.
  Not bad, not as good as even I should be able to do.
• OK and didn't hurt myself.

2014-01-04 - Craig - Front squats, Step-ups

12-9-6
Front squats
Step-ups
Rest 3:00
Repeat

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Sporting my snazzy new "Unbuyable" shirt courtesy of Essie.
Didn't help with the WOD.

http://youtu.be/aHZArWZ6c1E

12-9-6
20kg Front squats to 18" box
18" box step-ups
Rest 3:00
Repeat

1. Front squats
   • This was about fighting for shoulder/arm position.
     Knees and hips were all over the place I know, sorry.
   • I have been working on the rack position (finding this https://www.facebook.com/photo.php?v=10152120367044668 most effective)and have discovered that I'm quite capable of a full ROM, with some effort so still flexibility issues, but that I habitually push my shoulders forward and hang the weight off extended and rounded shoulders.
     Obviously that doesn't work too well and quite frankly, bloody hurts.
   • I don't know how I learned that, but it's bloody hard to avoid doing even unweighted and under any load is a true effort in concentration.
     Which is why a lot of the faces.
   • When I get my shoulders back, holding bar in place and keeping my elbows reasonably well up ( flexibility) is easy.
     The effort goes away and the bar doesn't feel lie it's about to drop off mu shoulders.
   • I find this with a lot of things, I've learned to move in what superficially looks like approximately the right way but using weird combinations of muscles. I suspect I'm stronger than I have been capable of so far, I'm not able to bring the force to bear through the daft way I've taught myself to move.
   • Anyway, I'm happy with what I learned from this, even if it was frustrating. Stuff to explore and work on.
     Very valuable.
2. Step-ups
   • Left hamstrings and glute not firing and that knee took a hit.
   • I'll work on that.

Overall

• Not pretty, but as I said, very valuable so quite happy.
• Kids next door are a bit of a menace. While the munchkin  is visiting I'm OK with hem coming over to play, but otherwise they're a bit of a risk, both to themselves and our property.

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.

2013-11-18 - 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.

2013-09-05 Deadlifts, Step-ups

15 - 12 - 9
Box step ups
Deadlift (Very light please)

Step ups should be no more than 15" high

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15-12-9
40kg Deadlifts
12" Box step ups

1. Deadlifts
• Not lifting properly.
  Yes, I know that's vague, and obvious, but I can't summarise it better.
  It's all bits and pieces, hips first or shoulders first or hips not through.
• Alright, maybe a couple of reps were OK.
2. Step-ups
• I stepped up.
• I stepped down.
• I still can't count.

Overall

• Got the order wrong, sorry.
• Camera battery died in the second round of step-ups

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.

Strength/skill - Step ups, Push-ups

EMOM 20
Box step ups - odd
Push ups - even

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1. Box step ups - odd
• 16" box
• Left leg wouldn't stay solid. My hip drifted forward and knee tracked ok but didn't feel good (technical term).
2. Push ups - even
• Slingshot.
• Again, took about half the workout to figure out how to use the slingshot and therefore, set my shoulders correctly.
• Got it at the end.

Overall

• Interesting approach.

JeffWOD #1

T-spine roller work
20 free standing leg swings - front and back side
50 odd dowel HPS
30 odd Sit and stands - 15" box

3RFT
5 strict or banded pull ups - green band
10 Sit and stands - 15" box
20 step ups 15"

6:45

First time I've videoed myself in a long time. Less than thrilled.

• Stayed very conservative on the pull-ups. Right shoulder twinged a few times.
• Wasn't sure of the correct seat height for sit to stands.
  The 15" step up box seemed about right.
• Accidentally changed step-up styles several times.
  Concentrating  so hard on keeping my left leg under control I lost count.
• Didn't realise I still wasn't always opening my hips in both the step-ups and squats.

An experiment; Presses and step-ups

AMRAP 12
6 x 30kg press
12 each leg x 30kg step-ups to a 12" box

I lost count, 5 rounds and 3 presses? 4 rounds and 3 presses? 6 rounds seems unlikely.

I started out with 35kg and that lasted 1.5 rounds. The presses just bogged down too much.
First round was bar in the rack position, great for core strength, wrists couldn't handle it. Subsequent rounds had it on my back.

30 was doable.

Step-ups are something I've been working on to sort out my glute and hamstring recruitment in my left leg. I normally use a 20"ish step and thought 12" with weight might be interesting to try. It was.
About 4 reps were extremely painful as I levered my way up on  my quads, the rest I concentrated on opening my hips starting right from the bottom and they worked beautifully. I suspect I'll have sore adductors tomorrow. That would be good. Sore knees would not, but I guess they'll be there anyway.