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Old 02-07-2018, 02:16 AM   #631
Alex Burden
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Re: Its me and it's her (the wife)

Wednesday and both of us slept really well. Little sore in some places but on a whole nothing crazy.

Plan for today - slow twitch muscles.

Warm up
5min walk on the treadmill until we got a light sweat on.

A very short light stretch on the legs, max 2min just to get them moving.


The Plan - part I
15 min run on treadmill for meters (treadmill set to 1 degree incline)

Wife - 2.44km
Myself - 2.82km

We were both quite pleased with the run. Kept a good pace and increased whenever we liked.


rest 10min


The Plan - part II
AAB 200 calories - legs only (complee as a pair)

Time 14.20

Wife started off at 10 calories at a time and went down to 7 and 8's before swapping over, i started at 10's a couple o ftime and then hit 12 and 13 cals a time. I kept going at high speed to the point where i could just feel the lactic acid in my legs and then burned then for another 5-8 seconds. I was pleased with how quickly it flushed away inbetween.


rest 6min


The Plan - part III
12 min C2 rower for meters (no feet straps)

Wife - 2546m
Myself - 2826m

Both of us kept a nice and even stroke rate throughout 22-25 strokes/min. We kept the same technique the whole way through, really solid. After 2-3 minutes we were both in the zone and both of actually forgot that our feet were not strapped in, this was also a good sign our technique was really good.


Cool Down
Stretch for 20min


Great session today, wife was in a really good mood after this
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Old 02-07-2018, 11:38 AM   #632
Vic McQuaide
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Re: Its me and it's her (the wife)

Alex,
Good luck with the spiff training leading up to the open in 2 weeks and a wake up.
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Old 02-08-2018, 01:24 AM   #633
Alex Burden
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Re: Its me and it's her (the wife)

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Originally Posted by Vic McQuaide View Post
Alex,
Good luck with the spiff training leading up to the open in 2 weeks and a wake up.
Cheers Vic i am doing all the things i hate and have problems with..... wait a minute! that bloody everything

Changing it all this year, feeling strong and pushing the lungs more.

Goal this year - top 15% in the world and Europe in the masters. That would be a 2% increase from last year.
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Old 02-08-2018, 01:43 AM   #634
Alex Burden
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Re: Its me and it's her (the wife)

Thursday morning and wife was in a really good mood cracking jokes at 05.15 in the morning. Both slept well and we were looking forward to today's WOD.

Plan - Partner workout.

Warm up
1km row
PVC pipe for shoulders and lats

Then a light stretch while at the same time we warmed up and set up all of the movement to come. In total a good 30min before we started.


Partner Workout
So last night i had an idea of what we could do and asked the wife what movements she likes. Based on that input i put this together.

14 rounds for time - together complete 7 rounds each, rotate after each round.

3 squat snatches/hang power snatch (Wife - hang power 15kgs, myself 43kgs/95lbs)
3 Dumbbell Thrusters (Wife 10kg, myself 22kg/49lb dumbbells)
6 T2B/K2C
6 Push ups
9 KB goblet squats
(Wife 12kg, myself 24kgs/53lbs)
9 Ring Rows

Time : 35.10

This was a good WOD and really got the heartrate going during your rounds. Wife took a little longer on her rounds as she has now started with proper push ups, so she rested a little more between the reps. Dumbbell thrusters are not nice and will be hard work if they turn up on the open. Sets of 3 unbroken was quite good and manageable. All of the T2B were unbroken and the new narrower grip really helps me.


Cool Down
5 min on the rower as soon as we were done with the WOD. Drag 100-105.

Then a stretch for 15min or so.

That was that, back tomorrow
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Old 02-09-2018, 02:36 AM   #635
Alex Burden
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Re: Its me and it's her (the wife)

Friday morning and feeling really good. Both of us slept really well which means a lot at this age. Recuperation is so important.

So for the first time i decided to hit the CFHQ WOD..180208

Warm up
5min on the rower 2min/500m pace and under, wife 2.20/500m and under
PVC pipe and resistance band

Then a lot of warming up with the movements to come and accessory work until we reached our WOD weights.

35min in total before we started.

For the first time
CFHQ WOD - Thursday 180208

Myself - RX
Complete as many rounds as possible in 5 minutes of:
3 deadlifts 125kg/275lbs
7 push presses 52kg/115lbs

Wife - Intermediate Option
Complete as many rounds as possible in 5 minutes of:
3 deadlifts 57kgs/125lbs
7 push presses 25kgs/55lbs


Wife - 6 rounds + 1 = 61 reps
Myself - 6rounds = 60 reps


Wife went first and i kept count and her going through the rounds, we know people should push on this one but pacing still plays a big part of this. Hitting 100% heart rate is going to make you rest but we wanted to keep the pace even. Our goal was 5 rounds, anything better than that was great. Wife was very pleased with the result.

Myself - 125kgs is quite heavy as i don't go really go heavy anymore which meant this will be a test for me. It's not a problem to do it but i went singles and reset between. Push press are manageable for me and are 60-65% of my 1rm. So on the whole this was a test but i was really pleased with 6 rounds.


EMOM5
10 T2B/K2C

This went well for both of us, wife blew through these unbroken. I did sets of 5 and only after 35 reps it got a bit tougher. Only broken on the final 5 reps on the last rep. Otherwise i did them all and i was pleased with that.


Cool Down
reststance band stretch and so general stretching for 20min

Great end to a great week. Biggest thing this week was the wife doing proper push ups
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Old 02-12-2018, 05:33 AM   #636
Alex Burden
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Re: Its me and it's her (the wife)

Monday morning and back in business . We both took it easy over the weekend, went for a long walk and then did a couple of ROMWODs. Both a little tired but in a good mood.

Plan for today - lungs, pain and are you willing


Warm up
1km on the C2 rower
PVC pipe
a lot of resistance bands for shoulder mobility.

This took 20min, then onto to some light squats while we warm up with what was to come.



Lungs, pain and are you willing
So the plan is a short repeat to see how far we have come over the past few weeks. We also know that this movement is coming in the open so it is good to see the threshold.

EMOM +5 reps every minute until failure - Wallballs 6/9kg

Wife - completed round of 20 + 22 reps = 72 reps
Myself - completed round of 25 + 28 reps = 103 reps

Oh this was a burner , we both knew this was going to hurt, the question was how far would you take it at the end when you more or less have no rest towards the end? The last time we did this was 2 weeks ago the wife hit 67 reps (6kgs) and i hit 98 reps (9kgs), My first time was only 73 reps 2 weeks prior to the that.

We were both really pleased with the result but both of would have really liked to have come to the next level. Wife took a little to much rest on the set of 25, she realised that afterwards. I went unbroken all the way until the set of 30, took a short break, a couple of seconds after 18 or so and this blew my chances of getting into the round of 35... so close but i just had to take that break.

I know this is going to help during the open and i can see the progress.



Finally - Max Du/Su - 1minute on/1 minute off. for 8 rounds each.

In 1 minute complete:
7/10 cal on AAB
Remaining time complete as many Du/Su as possible.

Result:
Wife - Su - 70, 73, 68, 84, 73, 80, 72, 79 = 599 reps (heavy rope)
Myself - Du - 38, 39, 42, 40, 35, 37, 43, 45 = 319 reps (4 heavy/4 speed rope)

The wife could have done a lot more but tripped on 5-6 occasions so she missed out on 40-50 reps i would think. I tripped up once when i stood on the rope but otherwise things went well as i used a heavy rope for 4 rounds.



Cool Down
1km on the rower nice and easy to bring the heart rate down and flush the system.
Stretch for 15-20min

Great start to the week.
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Last edited by Alex Burden : 02-12-2018 at 05:45 AM.
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Old 02-13-2018, 03:21 AM   #637
Alex Burden
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Re: Its me and it's her (the wife)

Tuesday morning and all by myself , the wife had some things to take care of this morning. As usual i rubbed it in and told her how much fun i was going to have today . SO today i worked out with another guy from the gym who loves to lift.

Plan for today - snatch

Warm up
1km on the rower
a lot of PVC pipe work and i really mean a lot

then into some basic movements with just the bar, snatch balance, squats, shoulder presses, hang power snatch.



Snatch - we used the same set of blocks and rotated after our lifts.
Stage 1 - from the blocks - height = so the bar was middle to high thigh
Started with the bar at 40kgs/88lbs
12x2 snatch balance (for speed under the bar)
4x2 power snatches
6x1 squat snatch
4x2 squat snatch - Tngo - squat snatch

With the blocks being this high it is important to get the speed under the bar and that the technique is solid.

Stage 2 - from the blocks - height = maybe 6"
bar at 40kgs/88lbs
4x1 power snatches
6x2 squat snatch
4x2 squat snatch - Tngo - squat snatch

Things are speeding up now and we are catching the bar perfect at the bottom. Solid at the bottom all the way.

Stage 3 Remove blocks - snatch from the mats
bar at 40kgs/88lbs
4x1 snatch

bar at 50kgs/110lbs
5x1 snatch

bar at 60kgs/132lbs
4x1 snatch

bar at 65kgs/143lbs
3x1 snatch

bar at 70kgs/154lbs (93% 1RM)
4x1 snatches FF11

Some really solid lifts today. The only failures were on 70kgs and i almost had them, just slightly off. My 2 good 70kg lifts were great and so smooth.

A really good session that lasted 90 min (not including the warm up)
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Old 02-14-2018, 01:10 AM   #638
Alex Burden
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Re: Its me and it's her (the wife)

Wednesday morning and chilly outside again. Both of us are a little tired but feeling quite good. Normally takes 45min or so before the body wakes up and the brain starts to get in line .

Plan - the long grind

Warm up
5min fast walk on the treadmill to get the heart rate going a little.
A very light stretch for a min or so just to loosen up a little.



Grind
15 min on Treadmill
Pick a pace you think you can hold for 10min but there is a twist! Taking turns every 3 minutes one of us gets to decide the incline of both machines.

So we both chose 8km/hr speed to start with and i chose that we start on 2 degrees incline.
3min - 4 degrees (wife's choice)
6min - 6 degrees (my choice)
9min - 4 degrees (wife's choice)
12min - 0 degrees (my choice)

After 10min you were free to choose the speed and increase it at much as you want. Going from 6-4 degrees felt like we were running downhill and when we went to 0 degrees it was so easy, now this really felt like running downhill and both of us speeded things up a lot.

Wife - 2.14km
Myself - 2.24km

both really fresh after this and not even breating heavy. A lot of glute and hamstring activation on this.



Finally

EMOM 21
Min 1 - 10/15 cal AAB
Min 2 - 10/15 cal Row
Min 3 - rest

This one was quite good. I think we could have increase the calories a little (3-5) as we both had time over after completing the calories. The wife enjoyed this one and we both had a sweat on after this.


Cool down
25 min stretch


and that was that
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Old 02-14-2018, 10:37 AM   #639
Vic McQuaide
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Re: Its me and it's her (the wife)

Cool that you have a great training partner!
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Old 02-14-2018, 11:59 AM   #640
Alex Burden
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Re: Its me and it's her (the wife)

Quote:
Originally Posted by Vic McQuaide View Post
Cool that you have a great training partner!
She’s the best Vic she is getting better and better every day. I think it’s great to see and be a part of her progression.

Funny thing, a lot of people at our globo are paying more and more attention to us and the Crossfit methodology we follow. It looks easy but when they try things they realize how difficult things can be.
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