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Old 10-09-2018, 01:46 AM   #801
Alex Burden
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Re: Its me and it's her (the wife)

Tuesday morning and both of us are feeling really good, very little muscle soreness. Both of us slept really well and it does make a difference to how things go.

Plan for today - Hold on or not to hold on!!!


Warm up

60 cals/1km on the rower
pipe work
mobilization of the shoulders and back
light general stretch to get the blood flowing
Start to warm up with all of the movements to come

all in all 30-35min


Hold on or not to hold on
So 4 rounds, 1 clock - 90 seconds on with 2min rest between rounds. You have 90 seconds to complete the row (no straps) and the remaining time to complete AMRAP with that specific movement.
Results are for the movements only, the row does not Count.


Round 1 - complete in 90 seconds
10/15 calories on the Rower
Power snatch 15/40kgs (33/88lbs)

Result:
Wife - 13 reps
Myself - 13 reps



rest 2min



Round 2 - complete in 90 seconds
10/15 calories on the Rower
Power clean and jerk 25/55kgs (55/121lbs)

Result:
Wife - 5 reps
Myself - 5 reps



rest 2min



Round 3 - complete in 90 seconds
10/15 calories on the Rower
Power cleans 35/70kgs (77/154lbs)

Result:
Wife - 6 reps
Myself - 7 reps



rest 2min



Round 4 - complete in 90 seconds
10/15 calories on the Rower
deadlifts 45/85kgs (99/187lbs)

Result:
Wife - 14 reps
Myself - 17 reps


We both finished the row in about the same time around 50 seconds, wife would finish 2-3 seconds Before me, so we had the choice to either hold onto the bar or break it up. Prior to starting we never told each other what we was going to do , this made it more the fun.

round 1 - TnGo all the way
round 2 & 3 - singles
round 4 - Tngo for me, but the wife made a mistake on the deadlifts, she dropped the bar and took a 3 second break. She looked at the clock wrong and thought there was way more time on it, not realizing that the Clock was counting down and not up.... LLLLoooooser


To finish off
6 Rounds each - U go I go each round

5 burpee box jump overs 20/24"
5 C2B/pull ups
5 T2rings/K2rings

Full on 100% every round, good for both of us. I was really pleased with my C2B, i got some really good height kipping them which is just perfect for butterflies later.



Cool down
a good all round stretch for 15-20min
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Old 10-11-2018, 12:19 AM   #802
Alex Burden
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Re: Its me and it's her (the wife)

Thursday morning, i did not sleep well last night, for some reason i kept on waking up, so it took a Little longer for me to brighten up. Wife was in a good mood today. We were both looking forward to today


Plan - let's see how it goes.... game on


Warm up
600m jog
some pipe work
general warm up/stretch to Wake the rest of the body up, plus a couple of dry runs on the first WOD.



Game on

8 alternating rounds each of:1min to complete:

7/10 calories on the AAB
remaining time complete AMRAP of Su/Du

Wife Su's - 56, *63, *56, 54, 64, 70, 70, *67 = total 490 reps
Myself Du's - *33, 40, 36, *29, *29, 37, *31, 38 = total 273 reps


The new AAB's are quite different to the old Schwinn that we had, the new one's are definitely tougher. The * next the number means we stumbled on that round. Our previous results were 599/319 on the Schwinn.



To finish it all off: Partner

100 down ups for time

@ same time

Row for meters

Result = 8:27 and 1675m


This was tough, wife did 10,10,10,15 and i went 15,15,15,10 on the down ups. Was expecting them to take 10min for us but we did quite all right. Row was more or less rest time but we still want to get a good number.



Cool down
stretch for 15 minor so
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Old 10-12-2018, 12:39 AM   #803
Alex Burden
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Re: Its me and it's her (the wife)

Friday morning and i was was feeleing great as i slept really well, quite the opposite for the wife she had a bad day at work yesterday as they are making people redundant at her work and top management have handled this really bad. The wife is upper management (sits under the CEO) and has not been part of the decision making but she can see what a bunch of idiots they are... no backbone at all for that face to face confrontation with those affected. The wife is a real people's person and those affected are good friends too. So she was feeling tired, not on Point and drained of energy.


Plan for today - I threw that out of the window and decided we will just make sh*t up and have fun.


Warm up
6min on the rower
pipe work
general stretch and a lot of chatting with a couple of people, wife neede to get a few things off her chest.
So not that serious of a warm up today.



New Plan - whatever we could come up with as long as it is fun.

Can you beat me?
1min KB swings , wife 12kgs, myself 20kgs

Wife - 31
Myself - 33

Both kept the same pace up to the 30 second mark, i speeded up for 10 seconds and got 2 ahead and then i kept my distance. Wife knew that at the end and laughed at me



Can you
30 unbroken wallballs 6/9kgs

Wife - yes
Myself - yes

No problem on this, wife thought they were harder today than normal, i can understand that.



Just do it
50 back extentions each

Good pump after those



Can you beat me
DB bench press 10/20kg

Wife - 38
Myself - 30

I went first and was thinking 30reps should be enough, i never went to failure. the reason for that was that the wife said she could feel a niggle in her left shoulder.. She might have a niggle but she whipped my arse on that.



Just do it
Farmers walk, single arm OH 16/28kgs 8 lengths of gym

Solid for both of us. Raised the heart rate a bit.



Just do it
Sledge push 1.15x body weight 4 lengths of gym

Wife - 90kgs (we rounded it up from 87.5)
myself - 125kgs

Nice to get the heart going, 85% i would Think



Cool down
20min stretch with a lot of chatting.

not a lot today but it was fun, a good end to the week
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Old 10-15-2018, 12:18 AM   #804
Alex Burden
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Re: Its me and it's her (the wife)

Monday morning and a little tired, woke up a few times last night and found it difficult to get back to sleep, apart from that i am all good. The wife was looking forward to working out but not going to work today, as soon as we got to the gym she forgot about eveything and it was full focus.

Plan - repeat



Warm up
1km on the rower
pipe work
we also spent a long time warming up with the movements that were to come at the same time light stretch inbetween With mobility.

All in all i would say 40min.
Now i know the plan was going to take a long time and that the warm up for long workout does not have to bve that long but today we did the opposite, we really took the time to get ready.




Repeat


Partner workout - together complete 14 rounds (alternate between rounds)

3 Power snatches 43/20kgs (95/44lbs)
3 Thrusters 43/20kgs
6 T2B/K2C
6 Push ups
9 Goblet squats Db 22/12kgs (48/26lbs)
9 Ring rows/pulls

Previous result - 35:51
Todays result - 28:40

Today we made a massive improvement on our previous time and on top of that the wife used 20kgs instead of her previous 15kgs for the barbell. I was hoping to beat the previous time but not by that much. Our pacing was good, no rush but keep moving, heart rate was maybe 80-85% as we never really hit the wall. Quality of the movements was spot on thoughtout and they looked exactly the same at the end as they did from the start. I must say that now that we have the AAB back this is really helping because neither of us felt anything in our quads.



Cool Down
Clean up our crap
a good stretch for 20min.
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Old 10-15-2018, 10:18 PM   #805
Alex Burden
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Re: Its me and it's her (the wife)

Tuesday - Went to the gym, not a good day and left after 45min.
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Old 10-17-2018, 01:54 AM   #806
Alex Burden
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Re: Its me and it's her (the wife)

Wednesday and things are better. We are now bringing back conditioning on Wednesdays.. I Think we need it.


Warm up
1.5km on the rower or 80-90 cals

A good allround warm up of the legs and lower back together with light stretching.

500m Power walk to get things triggering.



Run - Treadmill

30min run for distance, treadmill set to 1 degree incline.

Wife - 4.45km
Myself - 5.1km (5k was completed in 29.33)

So this went quite well today, we set our start pace and kept to that or above it the whole time.



Just to finish things off.

Su/Du as many as you want. I did multiple sets of 25-30 while the wife did 1 mega set of Su's and tripped at rep 399.....



Cool down
stretch, sweat a lot plus extra mobility on the shoulders for 6min or so
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Old 10-18-2018, 12:20 AM   #807
Alex Burden
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Re: Its me and it's her (the wife)

Thursday morning and feeling really good. Both of us slept really well, so when the wife woke up she was like a zombie... half alive/half dead the first 10min or so

Plan for today - pain



Warm up
60 cals on the rower
pipe work

A general warm up with what was to come, at the same time doing some light mobility work. It took 35min i would say before it was time for 3-2-1 go.



Pain - 10 rounds of 1min on/2min off

Withing the 1min complete:
AAB
Rounds 1-5 = 10/14 calories
Rounds 6-10 = 7/10 calories

Remaining time complete:
AMRAP of the following movements.

Rnd 1 - Burpees
Rnd 2 - Sit-ups
Rnd 3 - Pull ups
Rnd 4 - Air squats
Rnd 5 - Push ups

Rnd 6 - Burpees
Rnd 7 - Sit-ups
Rnd 8 - Pull ups
Rnd 9 - Air squats
Rnd 10 - Push ups


Results:
Wife =
Rnd 1+6 - 5/5
Rnd 2+7 - 7/12
Rnd 3+8- 5/7
Rnd 4+9 - 7/14
Rnd 5+10 - 2/5

Total 69 reps

Myself=
Rnd 1+6 - 10/5
Rnd 2+7 - 12/12
Rnd 3+8- 9/9
Rnd 4+9 - 7/12
Rnd 5+10 - 7/15

Total = 98 reps


Oh sh*t, on paper i did not think this this would be that hard, i knew we would get a good burn in the quads but boy was this horrible.... I went out way to hard on the first round of burpees so after that i tried to pace better. The first 5 rounds were tough and our legs were on fire.

Rounds 6-10 were ok because we could push the AAB without actually fading at the end, thats maybe why the rep counts were a little better at the end but they still hurt like hell.

This was exactly what we needed....



Cool down
Clean up and stretch for a good 25min
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Last edited by Alex Burden : 10-18-2018 at 12:36 AM.
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Old 10-19-2018, 12:08 AM   #808
Alex Burden
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Re: Its me and it's her (the wife)

Friday So cold this morning, the weather changed overnight!! No rear plan for today, nothing written down at all. Go with the flow.

Plan for today - strict, focus


Warm up
warm up the shoulders at the same time some pipe work
10min i would say.



Shoulders
Strict shoulder press - front and from behind neck
14 sets x 4 reps 15-45kgs

So for strict presses today the key was to squeeze the glutes throughout the press with a 1-2 second pause at the bottom. Focus on good quality presses and full range of motion with a stable OH position. No body movement or lifting of the heels or bouncing the bar as in the CF games.


4 sets x 10 Db rear delt flyes 4-8kg

4 sets x 20 trap retractions over KB's


5 x 5 second hanging L-Holds

Plank and some other core work



Cool down
stretch for 20min

and that was that for this week
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Old Yesterday, 12:27 AM   #809
Alex Burden
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Re: Its me and it's her (the wife)

Monday morning and boy does it feel like the weekend was to short again , would have been nice with an extra day off. Wife was tired this morning as she did not sleep that well, funny thing was she had a massive pillow mark across her face that looked like a bit tatoo and i asked her are you really going out looking like that! she hadn't seen it in the mirror at that time... i felt sorry for her..... NOT , i slept somewhat well and felt quite good.

Wife actually ran 3.8km yesterday, she felt it Went faster and better than last time. I was fixing other stuff around the house at that time.


Plan for today - Constant


Warm up
We set up everything for the workout first. From there we start to warm up with all of the movements and make sure we stretch between and make sure we have full mobility.

This took about 35min or so Before it was time.



E2MOM for 3 rounds

min 0-2 = 12 hang Power Cleans 20/43kgs
min 2-4 = 12 Front squats 20/43kgs
min 4-6 = 16/24 cal Row
min 6-8 = 15 box jumps/step ups 24"
min 8-10 = 30 Sit ups

We never really knew if this was going to be hard or not. The first 2 movements were deemed to be the hardest but they never really caused any issues. We need to increase the reps or the weight next time. Apart from that this was a good all rounder and kept the heartrate at 70% at the most.


Cool down
Strait into a good all round stretch for 20min.

At the same time i worked on my hand stand mounting, getting up and down better but most important heels first against the wall. maybe 15 or so tries.
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Old Today, 01:15 AM   #810
Alex Burden
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Re: Its me and it's her (the wife)

Tuesday morning and feeling quite good, both of us slept better but not perfect. Wife was in a good mood . a really good mood.
Oh, she told me not to write about this but i have too .... she was all joking and happy this morning while eating her oats and she let one rip!!! , and her comment right out of the bat was "sharing is caring darling" and she broke out in hysterical laughter , she tried to eat and her oats and as soon as i said anything she started laughing and had trouble keeping the oats in her mouth. A great start to the morning.... and yes ladies do let them rip.

Plan for today - something new


Warm up
60 cal row
pipe work
mobility and start to test and set up the plan. Ensuring we have the correct movement and range of movement before we start.

all in all 30min i would say



Something new - Partner - share the load

3 rounds
20 Devil presses 10/22kgs (22/49lbs)
40 Box jump overs

The new movement for us were the devil presses. They looked hard work and boy were they, they were horrible at the same time fun. We found that 2-3's were good for both of us, they really got the hear rate going. Wife loved them and said we need to do them more.



1,1,2,2,3,3,4,4....... unbroken rounds until failure


1 C2B/Pull up (assisted)
1 Push up

then 2,2,3,3 and so on.

Results:
Wife - completed rounds 10/10
Myself - 9+8/10

Wife started and then i followed. She has become really good at push ups, still working on her pull ups, but they will come soon. I went for C2B to make it harder for myself with focus being on a really high kip. My kips we so high that i could get to the lower part of my ribs up to round 7, i was pleased with this as being efficient in the kip will help me with the buttlerfly pull ups/C2B later. I missed the last 2 C2B's, my hand ripped and i lost it. So the wife beat me today... i was pleased for her, 55 push ups and her form was great.


Cool down
sweat and stretch for 20min or so....
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