Its me and it's her (the wife)

[Alex Burden]

Well today was 15.4 for the first time.

Got up at 05.20 sat on the toilet taking care of the daily business, brushing my teeth and checked the games homepage... Bollocks Bollocks Bollocks Bollocks Bollocks Bollocks Bollocks Bollocks Bollocks Bollocks Bollocks Bollocks Bollocks !!!!!!!

HSPU not a chance in hell... so it is back to scaled... but not as if that is that easy either... but game on

Scaled:
(Men & Women 18-54)
Complete as many rounds and reps as possible in 8
minutes of:
10 push presses
10 cleans
Men push press 95 lb. and clean 115 lb.

Got to the gym at 06.10 fully aware of what is going to happen. So it was a good warm up starting with the C2 rower and then some wall balls. started to warm up with deadlifts and press behind the neck then moved over to push press. Worked on some shoulder mobility in between but took it nice and easy working up to 140kgs in the deadlift and 50kgs in push press. @ 06.50 it was game on. The wife was on hand as judge and she hit the timer....

Strategy 10reps per minute is the goal for today and at least 80 reps.

Score for today = 91reps

The first 2 minutes I did 30reps and held the 10reps limit I set for the rest of the time +1 extra at the end. So I was pleased with that and on Monday my goal is 100reps.. 25reps per 2minutes which I think I can do. a little less rest than today and I will hit it.

Bring on Monday!

Today the wife did her own thing with allot of deadlifts and K2C with a good amount of mobility work. She is getting stronger whipping out rep after rep.

[Alex Burden]

Hardest part of today's workout... Breakfast

Rest over the weekend and hit 15.4 Monday

[Alex Burden]

Well this morning was a repeat of Friday 15.4

The wife has come down with the flu so she did not workout today which was a shame so I had another cross fitter judge my score.

My goal was 100 today but only hit 85!

I was not all there this morning and I am hoping I do not come down with the flu. Having the wife judge is much better as she knows how to get me going and tells me to pick the bar up and not just look at it.

I hit 50 reps in 4min which I thought was great but I was also keeping count and thinking way too much, whereas my wife otherwise takes care of it all. and towards the end I got tired and just could not do it. He did not give me the input I needed to push me over the line.

It makes a massive difference in the result not having her around.

Missed the wife today

So that is it for 15.4, the score will be 91 and that will have to be good enough.

[Alex Burden]

Well it seems that I have a dose of the flu now! This is not good.

No training for me tomorrow

Hope it does not get any worse... 15.5 on Friday and to miss it would be terrible.

Blaming the wife for this

[Alex Burden]

Well after a couple of days rest I feel really good. The wife is still sick but is almost on the way back.

So today I was by myself.

15 cal row
200m run
20 cal row
200m row
25 cal row
200m run
30 cal row
200m row

Then over to:
5 sets of 5 reps Box jump over
5 sets of 5 reps thrusters 65lbs
5 sets of 5 reps Box jump over burpees
5 sets of 5 reps thrusters 65lbs

Rope climb to 15ft
5 climbs

Then after this I stated to work on muscle up technique, breaking it down into smaller parts and working on the kip.

After that I went over to bar muscle ups and worked on technique there too. The great thing was I almost got my first bar muscle up today...

Warmed down with double unders and some shoulder mobility.

All in all a good day... all ready for 15.5 first thing tomorrow morning.

[Alex Burden]

Got up at 05.20 as usual and checked the CF announcement.

Well welcome to Workout 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters M 95 lb. F 65 lb.

Strategy was to break up the thrusters from the start and hit 15 calories/min and rest during the row.

Time for today RX = 14.43

I had a goal of 15min to complete this and I did. Now on Monday I am going to repeat this and I am hoping to better this time. Strategy then will be pull a little harder on the rower (had it set on 6 during my first try) and break down the thrusters into larger sets.

What I do know is that you need to plan your rest! now I am 45years old so planning is vital and I think it worked well.

What I do know is that after this open I am going to hit Fran again and I bet I can beat my best time.

[Alex Burden]

Got up at 05.20 as usual with focus on only one thing - to beat Fridays time of 14.43. This is the final day and final try so its give 110%.

27-21-15-9 reps for time of:
Row (calories)
Thrusters M 95 lb.

Strategy based on Fridays try was to keep the thrusters to sets of five and no lower and a better in and out of the rower.
The rower I set to level 7 and 15 calories in 1min was not a problem during warm-up so I kept to it.

The plan was to rest on the rower so that I could keep to the plan on the thrusters. I was thinking that most people are going to have trouble with the thrusters and not the rower, but back technique on the rower slows them down and a high pulse after the row will affect the thrusters.

So keep control on the rower and do what I can on the thrusters.

The most important person during the WOD was the wife because she knew I had a plan and she knows when to keep me updated on the count and when to tell me to pick the weight up. She was really positive and gave me some really positive comments during the WOD that were worth their price in gold. She was on her game and helped me through it

So how did it go....
Friday RX = 14.43
Monday RX = 13.19

I had a goal and beat it and that was that for The Open 2015 all done.

Now its just to find out where I end up.

[Alex Burden]

Forgot - the Wife she was working out today too.

She did her own thing today

Row
Wall balls
KB swings
KB sumo
K2C

Light cleans
Front squats
Shoulder press behind the neck
Shoulder mobility

and then she judged me

[Alex Burden]

New WOD for 1 week

After not having a long break from working out for 6 months and having done the open, i am prescribing the following:

W - Week
O - Of
D - Doughnuts

Back next Tuesday

[Alex Burden]

So after a week off I am back in business.

Well The Open is now over and the scores are in..

Worldwide men RX - place 69028
Worldwide Men RX Master 45-49yrs - place 3151
Europe men RX - place 8600
Europe Men RX Master 45-49yrs - place 255

Am I pleased with this? yes I am... I bettered my placing every week.

The only thing I am not pleased with is the first week where I went scaled because of a shoulder problem... so of the 5 weeks I went 3 scaled and 2 RXd.