CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout Logs
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout Logs Post your logs here!

Reply
 
Thread Tools
Old 06-08-2018, 03:20 AM   #731
Alex Burden
Member Alex Burden is offline
 
Profile:
Join Date: Jan 2014
Location: Stockholm  Sweden
Posts: 1,423
Re: Its me and it's her (the wife)

error check 100 KB swings 12/20kgs = 2.26 was 2.56

typo...
__________________
Better than today, stronger than tomorrow.
  Reply With Quote
Old 06-11-2018, 01:46 AM   #732
Alex Burden
Member Alex Burden is offline
 
Profile:
Join Date: Jan 2014
Location: Stockholm  Sweden
Posts: 1,423
Re: Its me and it's her (the wife)

Monday morning and both of us are feeling quite good. It was really hot yesterday, 30 degrees in the shade and hot last night but we still managed to sleep well. This was maybe due to the fact that we did loads of work around the house yesterday and were quite tired yesterday evening.

So this morning i/we was short on time... I needed to be back home at 08.00 as i am having a new motorised garage door installed.

So we had max 70min for everything this morning.... so today it is game on HIIT.

**** it was hot in the gym this morning, it must have been 25 degrees this morning and the air was bad to. During the warm up we were sweating like pigs...

Plan - partner workout but go back in time.

Warm up
60 cal on the row
pipe work
light stretch and warm up with what was to come.
total 20min


Going back in time

both wods as partner workouts, slightly scaled for the wife's part.

11.1 = 10min AMRAP
30 DU's (wife 60 Su's)
15 Power snatches 35kgs/25kgs (wife 15kgs)

Result = 8 rounds + 31 reps. (391 reps)

This was a great result and this was basically down to planning. All of the rope went unbroken and all of the snatches were touch and go for both of us.
Our transition times were zero as i split the load in such a way we could keep going and more or less split the reps 50/50. So by splitting it up so that we each completed 1/3 or 2/3 of the WOD we could keep going.

It went like this -
wife - SU+7 snatch first 2/3s
myself - 8 snatches + the first 1/3 of the next round (Du),

Wife - 7 snatches
Myself - 8 snatches

wife - SU+7 snatch first 2/3s
myself - 8 snatches + the first 1/3 of the next round (Du)

Wife - 7 snatches
Myself - 8 snatches

and just kept doing the same thing until we were done. Really good flow and the reps just kept flowing.



13.2 = 10min AMRAP

5 shoulder to overhead 52/34kgs (wife did 20kgs)
10 deadlifts 52/34kgs (wife did 20kgs)
15 box jumps 24/20"

Result = 7 rounds + 27 reps. (237 reps)

the same approach as above, share the load and zero in transition time. Everything unbroken with the barbell.

This is how we did it:
wife - 5 S2O + 5 deadlifts
myself - 5 deadlifts + 5 box jumps

wife - 10 boxjumps
myself - 5 S2O + 5 deadlifts

wife - 5 deadlifts + 5 box jumps
myself - 10 boxjumps

and just continued like this until we were done, easy to keep track as you only ever did 10 reps



Cool Down
basically clean up and leave the gym for a shower and drive home.... so hot and sweaty after this... the wife was not that pleased as she was still very hot.


apart from that it was a really good day.
__________________
Better than today, stronger than tomorrow.
  Reply With Quote
Old 06-12-2018, 12:18 AM   #733
Alex Burden
Member Alex Burden is offline
 
Profile:
Join Date: Jan 2014
Location: Stockholm  Sweden
Posts: 1,423
Re: Its me and it's her (the wife)

Tuesday morning and ready to go. Both of us are feeling good. Wife was in a really good mood and happy this morning .

Plan for today - Strict


Warm up
60 cal row
light stretch
start to warm up with the first movement



Strict - DB bench press
you go i go, take it as far as you like.
1,1,2,2,3,3,4,4,5,5 .......

Wife - 10kg/22lb DBs
myself - 20/44lb DBs

we both took it to 11 reps = 66 reps

We could have gone further but we had couple more things to do and we did not want to burn out now.



Strict - close grip pull ups/ assisted pull ups
you go i go, take it as far as you like.
1,1,2,2,3,3,4,4,5,5 .......

Wife - pull ups - went to 10 assisted = 55 reps
Myself - close grip - completed round of 7 + 6 = 34 reps + 5 strict normal pull ups



Strict - ring dips/ push ups
you go i go, take it as far as you like.
1,1,2,2,3,3,4,4,5,5 .......

Wife - push ups - completed round of 4+4 = 14 reps
Myself - ring dips - completed round of 6+5 = 26 reps


We were in no rush today but the focus was on quality. Full range of movement through out.


Cool down
A general stretch for 20min or so... and a lot of chatting
__________________
Better than today, stronger than tomorrow.
  Reply With Quote
Old 06-12-2018, 09:33 AM   #734
Vic McQuaide
Member Vic McQuaide is offline
 
Profile:
Join Date: Nov 2011
Location: Lakeside  CA
Posts: 752
Re: Its me and it's her (the wife)

looks like some good volume and some accessory work going on here!
__________________
Owner of Crossfitdarkside.com Fran: 2:36 Diane: 2:30 Jackie 5:43 Mary 15+ rounds Helen 6:58
  Reply With Quote
Old 06-12-2018, 12:44 PM   #735
Alex Burden
Member Alex Burden is offline
 
Profile:
Join Date: Jan 2014
Location: Stockholm  Sweden
Posts: 1,423
Re: Its me and it's her (the wife)

Quote:
Originally Posted by Vic McQuaide View Post
looks like some good volume and some accessory work going on here!
Getting the most for my buck Vic thanks

Itís all calculated. DB for general bench strength and the push press later. I need the close grip for my muscle ups as I need to have the strength to kip in the future and be able to hold on. The ring dips at the end were a perfect as I need to build the tolerance to complete the MU while I am tired plus help with tricep strength.

The best thing is that I am really enjoying myself.
__________________
Better than today, stronger than tomorrow.
  Reply With Quote
Old 06-13-2018, 12:56 AM   #736
Alex Burden
Member Alex Burden is offline
 
Profile:
Join Date: Jan 2014
Location: Stockholm  Sweden
Posts: 1,423
Re: Its me and it's her (the wife)

Wednesday morning and feeling good. Wife was really happy this morning, a little tired but she knows this is the last workout for this week. You might wonder why but in the next blogg you can see why .

So as usual a partner workout to finish off the week.

Plan - it's as long as you make it.


Warm up
Row for 4min
jog for 4min
light pipe work
light stretch
set up for what was to come.



Plan - Partner workout
Together complete:

500 cal row for time - no straps


@ the same time


E2MOM
30/60 Du/Su
5 KB deadlifts - wife 20kg/44lb kbs, myself 32kg/70lbs
15m KB walk


Time = 35.55 (8236m)


This was a good workout and we both really enjoyed it. We guessed it would take 40min for us to complete and we beat it by 4min

The wife started on the rower and i did the first round. Without stressing, it took around 1min for me to complete which meant i had 1min rest. As soon as the clock hit 1.58 the wife gave the rower a massive pull and i jumped right on to keep the momentum going. She kept the rower above 750cal/hr and myself above 950cal/hr the complete time. We just kept rotating and keeping to the plan.

When we hit 34min i jumped on the rower and we had 39cal left... and boy i was not letting this beat me... Increased my row and burned off the cals in 1.55....


Cool down
clean up our crap, sweat and stretch for 20min..

a great end to this week.....
__________________
Better than today, stronger than tomorrow.
  Reply With Quote
Old 06-13-2018, 01:07 AM   #737
Alex Burden
Member Alex Burden is offline
 
Profile:
Join Date: Jan 2014
Location: Stockholm  Sweden
Posts: 1,423
Re: Its me and it's her (the wife)

So no more working out this week... the reason why is:



The Wife is

50



Tomorrow.


Happy Birthday
__________________
Better than today, stronger than tomorrow.
  Reply With Quote
Old 06-13-2018, 08:50 AM   #738
Vic McQuaide
Member Vic McQuaide is offline
 
Profile:
Join Date: Nov 2011
Location: Lakeside  CA
Posts: 752
Re: Its me and it's her (the wife)

Happy Birthday Wife!
__________________
Owner of Crossfitdarkside.com Fran: 2:36 Diane: 2:30 Jackie 5:43 Mary 15+ rounds Helen 6:58
  Reply With Quote
Old 06-18-2018, 05:57 AM   #739
Alex Burden
Member Alex Burden is offline
 
Profile:
Join Date: Jan 2014
Location: Stockholm  Sweden
Posts: 1,423
Re: Its me and it's her (the wife)

Monday morning and no training today. We only got back from our long weekend trip to Palma, Majorca in Spain @ 04.00 this morning.

Mind you when we celebrated her birthday we swam every day, rented bikes and rode 30km one day, walked at least 8km everyday on top of that.

The wife was pleased with the trip, we invited the whole family and had a great time.


And for those that are curious as to what i bought her for her 50th:
I gave the wife 2 envelopes, A + B
In both envelopes there was 2 pieces of papper with loads of pictures on them.
The wife was then given the choice of chosing A or B.
The thing that made this choice difficult was that the pictures were so alike and the wife was trying to guess where.

So after a lot of deliberation she chose B. B = a trip to Norway and hurtigruten. ( A was a trip to Iceland)

She was so happy

so now i have to plan the trip for both of us

Tuesday we are back to normal again
__________________
Better than today, stronger than tomorrow.
  Reply With Quote
Old Yesterday, 01:05 AM   #740
Alex Burden
Member Alex Burden is offline
 
Profile:
Join Date: Jan 2014
Location: Stockholm  Sweden
Posts: 1,423
Re: Its me and it's her (the wife)

Tuesday morning and we were both tired. The past 5 days away from CF makes a difference so it was important to adapt to that. The wife planned a repeat of a workout but Ĺ of the gym was going to be used by the old guys this morning, so we built the wod around ring pulls.

Very hot and humid in the gym this morning and we keep telling them they should keep the windows open at night to chill the place down. (windows are 8m up in the wall Šnd you can never get into the gym from them.

Plan - built around ring pulls


Warm up
Row 2 min
2 min jog and running warm up
pipe work
and set up and warm up with what was to come

all in all, the warm up and coming up with what we should do... 35min.


Plan
no rush, just get it done. We completed each round at the same time so that neither of us could get ahead.

10 rounds each:
2 wall walks (myself) /10 sec HS hold from 30"box (the wife)
5 KB swings 12kgs/26lb 20kgs/44lbs
1 length (15m) single arm KB farmers walk overhead position (left arm)12kgs/26lb 20kgs/44lbs
5 KB swings 12kgs/26lb 20kgs/44lbs
1 length (15m) single arm KB farmers walk overhead position (right arm)12kgs/26lb 20kgs/44lbs
5 ring pulls

This got the pulse going after the second round and from there it was all about keeping the same pace. We were both very pleased with the flow of the movements.



Finish: - partner 10min row for max meters (no straps). Alternate after 1min.
Rower damper set to 125

Total - 2514m (168cal)

We lost 5-7 seconds on every change over. With no straps you really need to ensure your technique is 100%. The wife kept an average of 2.05/500 and i kept an average of 1.50 and below/500m. We were very pleased with the result.


Cool Down
clean up, sweat and stretch for 20min... boy were we stiff today
__________________
Better than today, stronger than tomorrow.
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Wife Stuart Carraway Fitness 8 06-12-2012 07:11 AM
Help me help my wife! Adam Bennett Starting 15 01-09-2012 05:30 AM
My Wife... Michael Ricketts Testimonials 6 03-18-2011 03:10 PM
after some help for my wife Dave Gibbs Health and Medical Issues 16 05-09-2008 02:40 AM
Getting Wife on CF Joel D Barnett Starting 6 08-28-2007 12:13 PM


All times are GMT -7. The time now is 02:57 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2018, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.