![]() |
![]() |
#681 |
Member
![]() |
Re: Its me and it's her (the wife)
Wednesday morning, did not sleep that well again so i was a little tired this morning. The wife was just tired in general but quite happy
![]() Had a plan for today but i changed that late last night after getting some inspiration from TEAMRichey (search youtube to see). So when we get to the gym i look for what we needed before we warmed up, only to find that the AAB is missing ![]() ![]() They have ordered 2 but that won't help us today and we have no idea when they will turn up ![]() Warm up 1.5km on the rower general stretch and extensive all round warm up in prep for what was to come. All in all 30min. New Plan 1min on/ 30 seconds rest for 4 rounds 18 meter shuttle runs - for total meters (measured the width of the basketball court and it was 18m) 90 second rest 1min on/ 30 seconds rest for 4 rounds Row - for total Calories 90 second rest 1min on/ 30 seconds rest for 4 rounds Ski Erg - for total calories Results: Wife: run = 720 meters, Row = 61 calories, Ski erg = 40 calories Myself: run = 792 meters, Row = 86 calories, Ski erg = 68 calories This was a really good burner with not a lot of pacing. This was all about finding that level and keeping it all the way through. To finish it all off Ring Rows 8x8 reps EMOM x 4 = 10 sit ups EMOM x 4 = 15 sit ups Cool down good stretch for 15min |
__________________
Better than today, stronger than tomorrow. |
|
![]() |
![]() |
#682 |
Member
![]() |
Re: Its me and it's her (the wife)
Thursday morning and both of us are feeling quite good. Both of us slept a lot better last night so hopefully today will be better.
Plan - For fun Warm up 1.5km on the rower Now after this we both did our own warm ups based on how we intended to attack what was planned. I would say we spent 35min on this part and then it was time to go. For fun ![]() 1 clock 40min Min 1-10 = reach your 1RM in Power C&J Min 10-20 = reach your 1RM in Bench Press Min 20-30 = reach your 1RM in Strict barbell shoulder press from behind the neck Min 30-40 = reach your 1RM in Deadlift Results: Wife: 42kgs, 43kgs , 31kgs, 87kgs Total = 203kgs/446.5lbs Myself: 95kgs, 95kgs, 62kgs, 155kgs Total = 407kgs/895lbs This was a lot of fun because you really needed to plan how many lifts you wanted to do and account for transition. We were both able to get in quite a few lifts during this time. Cool Down Clean up the mess and stretch for 20min |
__________________
Better than today, stronger than tomorrow. |
|
![]() |
![]() |
#683 |
Member
![]() |
Re: Its me and it's her (the wife)
Friday Friday Friday
![]() Warm up 1km on the row general allround warm up with a light stretch and PVC pipe work. All in all 25min i would say. So she found out Now that the open is over we can have fun for a while so i thought we would have the 1 minute challenge ![]() Rules - Taking turns we get to decide what both of us were going to do for 1 min, you also set the premises for the minute - for time, for reps, for distance.... The fun thing about this is the neither of us want to loose ![]() Round 1 - Medball - from ground to over shoulder 20/10kgs Wife - 15 Myself - 23 Wife said her hands slipped after 30 seconds on every rep making it difficult.. Round 2 - Du/Su's - for Reps Wife - 140 (Su) Myself - 102 (DU) Wife tripped 3 times and i went unbroken for the minute. Round 3 - Sit-ups - for reps Wife - 23 Myself - 26 Just grind it out. Round 4 - Wallballs - for reps 9/6kgs Wife - 30 Myself - 30 Difficult to do more than 30 in 1 minute Round 5 - KB Farmers walk - for distance front racked position 2x20/10kgs Wife - 100 meters Myself - 100 meters The wife tried to burn past me on the final 10 seconds... NO WAY!!!!! Round 6 - Walking lunges - for distance (7.5 meter lengths) holding 2x8/16kgs KBs Wife - 24 meters Myself - 29 meters This was a burner and got the hammies going Round 7 - push ups - for reps Wife - 13 Myself - 31 Wife is now doing proper push ups ![]() Round 8 - Row - for distance Wife - 249 meters Myself - 316 meters Lungs had to work for this Round 9 - bar Hold - hang from pull up bar for time, if you let go thats your time Wife - held for full minute Myself - held for full minute Easy one this one, little grippy Round 10 - KB swings - for reps 12/20kgs Wife - 29 Myself - 32 Wife thought she had me on this one until i wrote down my score A lot of fun and laughter today plus trash talking... who cares if we are married, i still want to win just as she wants to win ![]() Cool Down stretch and chat with peeps for 20min That was that for this week, back Monday |
__________________
Better than today, stronger than tomorrow. |
|
![]() |
![]() |
#684 |
Member
![]() |
Re: Its me and it's her (the wife)
Monday morning and all is good. Did not do that much over the weekend, had friends over which meant a lot of eating
![]() Plan - simple, short and a bit of a pain Warm up 75cal on the rower General light stretch, PVC pipe and warm up for what was to come at the same time we set things up for part one. Simple, short and a bit of a pain So the chase was on.. 5 rounds of 10/7 cal on the Ski Erg 10 dumbbell hang clean and jerks 22/9kgs Wife started first and then as soon as she jumped off the Ski Erg i jumped on it (reset between) the game was on and i tried to catch up with her, which also put pressure on her to finish her second movement the 10 dumbbell hang clean and jerks fast. If you caught up with each other at any time you got a chance to rest a little. I can say that did not really happen at all. 5 rounds of 10/7 cal on the C2 rower 10 wall balls 10/6kgs Same as above, chase... a little more rest this time in places but this was still fast. 5 rounds of 10 T2B/K2C 10 walking lunges holding KBs 16/8kgs This time we did this together moved along once we were both done with the t2B/K2C. I was pleased with my T2Bs today, quick sets of 5 were not a problem. The wife does her K2C in sets of 10 but i could still finish at the same time. Cool down 20 min stretch |
__________________
Better than today, stronger than tomorrow. |
|
![]() |
![]() |
#685 |
Member
![]() |
Re: Its me and it's her (the wife)
Tuesday morning and looking forward to today
![]() Warm up Row for 5min to get the heart going a little Then we both moved to our own racks and did our own warm ups in preperation for both movements. I did make sure that the wife did a lot more PVC pipe work and slow controlled snatch balance with it to make sure she is really ready. We speant 35min on the warm up Snatch balance and Snatch in total 1hr So during the start we would do both movements starting at a light weight, wife using the 5kg barbell and myself the 20kg. from there we would progress upwards whenever we felt we wanted too. Once we both go to a certain weight we stopped the snatch balance and just continued with the snatch. The wife has not done so much snatch the past few weeks and was rusty. Wife - took both movements to 20kgs/44lbs in small steps. The bar was flying up on the snatch and looked really smooth. When she went to 22kgs she missed it a few times due to being rusty and tired. it is all in her head because she went back to 20kgs and hit it again no problem. So i have already planned a session for Tuesday next week. By the end of today she hit a lot of really solid smooth lifts and could feel it herself and she gained confidence. They look slow but the bar is moving so fast. Myself - i took both movements to 60kgs/133lbs and felt really quite good. Then i moved onto snatch only and hit 65kgs really solid. repeated 65kgs again and had 3 fails ![]() 70kgs i had a fail again but was so close. I was maybe 95% there but my head said drop it. New try and focus again... bingo - solid lift and great catch at the bottom. no problem 73kgs/160lbs - 97% of 1rm - game head on and focus... exact same routine, feeling good, drive, pull, punch it... Yes.. solid lift and a great end to the day. ![]() Goal is to hit 80kgs/176lbs before the summer. Cool down clean up and stretch |
__________________
Better than today, stronger than tomorrow. |
|
![]() |
![]() |
#686 |
Member
![]() |
Re: Its me and it's her (the wife)
Rest day
|
__________________
Better than today, stronger than tomorrow. |
|
![]() |
![]() |
#687 |
Member
![]() |
Re: Its me and it's her (the wife)
Thursday morning and feeling really good. It felt wierd not to work out yesterday and both the wife and I were actually wondering if we made a mistake or not but i think in the end looking back after this morning, it was a good choice.
Plan for today - low resistance, low weight but keep moving. Warm up Row, light stretch plus set up and get ready for what was to come. All in all 30min i would say. Plan - X3 The row and ski erg were both set to zero on the damper becuase it is not the resistance that is important but getting the heart rate going. 10 min AMRAP 50 cal row - buy in 10 KB swings 8/16kgs 10 BBJO 20/24" Results: Wife - 3 rnds + 3 = 113 reps Myself - 4 rnds + 3 = 133 reps REST 10 MIN 10 min AMRAP 50 cal row - buy in 25/50 Du/Sus 10 Wallballs 6/9kgs Results: Wife - 5 rnds + 42 = 392 reps (su) Myself - 5 rnds + 55 = 280 reps (Du) REST 10 MIN 10 min AMRAP 50 cal Ski Erg - buy in 5 Push ups 10 Sit ups 15 Air squats Results: Wife - 3 rnds + 19 = 159 reps Myself - 5 rnds + 20 = 220 reps This was a lot of fun and kept you on your toes. We never blew out but tried to keep moving between the movements. Good sweat on after this. Cool down Sweat and stretch for 20min... oh and some trash talking ![]() |
__________________
Better than today, stronger than tomorrow. |
|
![]() |
![]() |
#688 |
Member
![]() |
Re: Its me and it's her (the wife)
Yay it's Friday.... going to the gym and then going to work from home today
![]() ![]() No plan for today, started to think about things on the way there and after the warmup i came up with something. Warm up 1500m on the rower general stretch and extensive shoulder warm up All in all 30min. What i came up with Barbell, light work. 6 x 5 Tngo - power snatch 43/15kgs (alternate between the rounds) 6 x 5 Tngo - Power cleans 43/20kgs (alternate between the rounds) Push press/jerk 43/20kgs until failure - 1,1,2,2,3,3,4,4....... Wife completed round 11 and decided to stop as her left shoulder was giving her a little pain. She completed the first 6 rounds strict push press - total 66 reps. So i completed round 10 but on my final round i did 20 reps as the wife was not going to continue, so we called that a day - Total 75reps To finish off the day 10 rounds each 25/50 Du/Su's all unbroken for both of us. Cool down Stretch for 20min and that was that for this week, back Monday |
__________________
Better than today, stronger than tomorrow. |
|
![]() |
![]() |
#689 |
Member
![]() |
Re: Its me and it's her (the wife)
Monday morning and feeling well rested. We already have a plan for the today and tomorrow
![]() Plan - accessory work - core and upper traps and rear delts. Warm up 50 cal on the rower PVC pipe work and extensive back warm up All in all 25min. Today- Super setting 6x10 Face pulls with resistance band 6x10 External shoulder rotations Then on to 6x8 Bent over barbell rows 6x8 Standing Reverse Fly with resistance band 6x8 Shoulder Pull Down with resistance band 6x12 Sit ups with medicine ball 6x12 Back extensions 6x5 strict, super slow hanging high knees raises 8x5 seconds hanging L-Holds All of the above was body weight or very light weight. It was all about the quality of the movements and squease and feeling at the top and bottom of the movements. Cool Down A good general stretch for 20min |
__________________
Better than today, stronger than tomorrow. Last edited by Alex Burden : 04-16-2018 at 12:54 AM. |
|
![]() |
![]() |
#690 |
Member
![]() |
Re: Its me and it's her (the wife)
Great job on all of the accessory work Alex!
|
__________________
Owner of Crossfitdarkside.com Fran: 2:36 Diane: 2:30 Jackie 5:43 Mary 15+ rounds Helen 6:58 |
|
![]() |
![]() |
Thread Tools | |
|
|
![]() |
||||
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 |