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

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

---

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

---

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.

2014-01-03 - Craig - Skill/Strength - Deadlifts

Deadlift
2 sets of 10

---

http://youtu.be/OamJ9DdeDSc

Deadlift
10 x 62.5kg
10 x 65kg

Comments

• I was positive I'd done these before and finished on 62.5kg, now I can'r find a record or video of it.
• Well I went up by 2.5kg from my imagined last workout.
• I should have stretched my back more before the first one, I got straightened out, as much as I do, by the second set and I'm happier with them.

2014-01-02 - Craig - Burpees, HPC

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

---

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.

2013-12-31 - Craig - Skill/Strength - Push-ups

EMOM for 10
Push ups

---

EMOM for 10
2 Push ups

Overall

• Possibly should have stuck to 1 push-up.
• Other than that, fine and very much needed.

2013-12-29 - Craig - Deadlifts, Push-ups

5 Rds
5 Deadlifts
5 Push ups

---

Stole this one from Lynette, partly because it's a variant on one of  my favourite WODs. Not, I hasten to add, because it plays to my strengths, as the video shows.

Surprise guest WOD appearance at the end.

http://youtu.be/hLbwdRz2-cg

5 Rds
5 x 60kg Deadlifts
5 Push ups

1. Deadlifts
   • Pulling faces again.
     What the heck is going on there?
2. Push-ups
   • Just straight hard.
   • Now interestingly the first few in each set, where I felt I was doing it wrong, look better than the later sections where I'm trying very hard to pull it together.
     That's interesting.

Overall

• Fun if a bit ugly.

2013-12-28 - Craig - Skill/Strength - Back squats

High Box Squat
2 x 8

---

http://youtu.be/gFUP9E0plOE

High Box Squat
8 x 20kg
8 x 22.5kg

Overall

• Didn't break anything?
• Background sound copyright visiting niece.
  We worked on her air squat between sets. She's improving faster than I am.