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Old 12-13-2016, 02:24 AM   #391
Alex Burden
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Re: Its me and it's her (the wife)

Tired Tuesday but we are both feeling good today. So i thought we would try something we have not done for a year.... Ghost.

Warm up 3 rounds
1˝min row
5 lengths of gym (100m)
5 WB 20/10lb
20 DU's or 40

stretch and mobility for 10min or so.

Ghost for 6 rounds
So the last time we did this was Novemeber last year and we both did SU´s, my DU were not that good back then so today i am going RX, wife SU´s.

1 min row for calories
1 min burpees
1 min DU´s
1 min rest

Wife SU´s
12 - 8 - 115
11 - 8 - 124
12 - 8 - 124
12 - 8 - 115
12 - 8 - 120
12 - 8 - 146

Total 856 PR 9 reps

Me
15 - 10 - 22
15 - 10 - 33
15 - 10 - 45
15 - 10 - 44
15 - 8 - 48
15 - 8 - 62

Total 400 first time RX

Those DU´s today i just could not hit them from the start. I was stressed for some reason and tried to rush them so i missed the jump so many times. I tried to slow myself down and over the rounds it got better. I should have hit at least 500 today. i even took it easier on the final 2 rounds of burpees to bring my pulse down to see if that would help. Repeat next week for sure. Wife killed it..

Cool Down
stretch and hspu with head on mat, practice the kip movment while on my head, i didn´t complete a rep, i kept on my head all of the time to become more comfortable.

thats it... back thursday.
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Old 12-15-2016, 03:00 AM   #392
Alex Burden
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Re: Its me and it's her (the wife)

Thursday morning and no wife today, she was out late at a christmas party last night... she is going to have to make up for that tomorrow.

So with that in mind i get to do whatever i want and the plan was squat clean... based on some inspiration from Vic...

Warm up
1.5km on the C2 rower
10-15 barbell work, squats, hang power cleans an stuff
active stretch for 10min

Squat clean
40kgs x 3 hang power clean, tngo power clean tngo squat clean, rest between each round.
60kgs x 3 hang power clean, tngo power clean tngo squat clean, rest between each round.
70kgs x 2 power clean tngo squat clean, rest between each round.
80kgs x 1 squat clean
85kgs x 1
90kgs x 1
95kgs x 1
100kgs x 1 old PR
105kgs/231lbs x 1 new PR
108kgs/237lbs x 1 new PR (thanks for that Vic)

So after that more pulling
10 Strict muscle ups
5 bar muscle ups

for 10 rounds
3 strict pulls ups
3 strict chest to bar (supinated grip)

Now due to the fact i was really ****ed about DU's the other day thought i would work on them.

25x20 unbroken DU's in my ohly shoes.
Only unbroken sets count. With this many sets i could really slow them down and i only missed 3 times. So stressing for speed is not a good thing, calm and composed is key.

cool down
20 min stretch and a chat.

2˝ hours at the gym today... felt great.
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Last edited by Alex Burden : 12-15-2016 at 03:11 AM.
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Old 12-16-2016, 04:05 AM   #393
Alex Burden
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Re: Its me and it's her (the wife)

Friday morning and by myself today again, the wife has a sore throat so she is not taking any chances. I get to do what i want again

A little sore here and there this morning but good to go.

Warm up
5min on the rower
active stretch and shoulder warm up

My own plan
HSPU technique - abmat on bumper plates so my arms are 90%locked.. hold in vertical position for 10 seconds. Did this s few times and then remove a plate and now with full weight on shoulders repeat. Felt allot better today and found it easier to get in the vertical position.

8x8 Incline dumbell bench press - 14kgs to 30kg/66lbs
8x8 Rear delt flyes
Rear delt compound exercises for 10min

15 x 5 seconds L-sit holder every 30 seconds (this was tough)
5 x 5 second L-hold from rig
5 x 3 strict leg raises, from rig

30 power snatchs at 40kgs done as singles

Cool down
stretch for 15min

that was that for this week, back Monday
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Old 12-19-2016, 02:31 AM   #394
Alex Burden
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Re: Its me and it's her (the wife)

Monday morning and ready to go... **** the life out of us this morning when the alarm clock went... i forgot the lower the volume so we both jumped sky high. Today is going to be fun

Wife was a little down last week so going to give her the fact of the doubt so today it will be an All Rounder.

Warm up
4min C2 rower or 1000m whatever comes first.

stretch and mobility and warm up with what was to come.

All Rounder

7x6min EMOM, 1 clock non stop 42min

1st EMOM6 = 6 shuttle runs (total 120m)

2nd EMOM6 = 8/5 Pulls ups

3rd EMOM6 = 8/6 Burpees

4th EMOM6 = 15 KB swings super light 16/8kgs

5th EMOM6 = 200/150m Row

6th EMOM6 = 4 hang power clean 40/20kg + 4 push ups

7th EMOM6 = 20/40 DU's/SU's

Cool Down
stretch for 15min or so.

Today was good and felt good overall. Even though some EMOMs were quite short it was ok, the idea was to keep moving.
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Old 12-20-2016, 06:07 AM   #395
Alex Burden
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Re: Its me and it's her (the wife)

Tuesday morning and as usual tired.... but with no idea at all what to work on. Wife thought we could do it half and half, so i said why not.

Warm up
for 4 rounds
one of us started on the rower while the other completes:

1 length of gym
5 airsquats
2 length of gym
10 airsquats
3 length of gym
15 airsquats
then 20 DU's/40 SU's

then rotate. Goal is to see how far you can get on the rower during this time. So if you wanted the other to suffer, you take it easy on the running and airsquats.

Mobility and active stretch a little.

Half and Half
Share the load 50/50 complete the following between us.

20x20m Walking 1 arm KB OH, 12/20kgs
20x20m farmers walk racked, 12/20kgs

100 ring pulls
50 push ups in rings (wife assisted, on knees)
40 C&J, 25/61kgs

Cool down
good stretch for 20min plus a good check on range of motion in legs.

and that was that....

back Thursday.
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Old 12-22-2016, 01:42 AM   #396
Alex Burden
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Re: Its me and it's her (the wife)

Thursday morning and the last day before the holidays . Be nice to have a little break. Wife in good mood and ready to go.

Warm up for 4 rounds nice and easy.
2min row
2 length of gym
5 airsquats
2 length of gym
5 airsquats
2 length of gym
5 airsquats
20 DU's or 40 SU's

some mobility to wake the rest of the body up.

3min AMRAP day with 3min rest


1st 3min AMRAP - row for Calories
Wife - 41
Me - 53

Rest 3min

2nd 3min AMRAP - alternate WB 6/3kgs and DU's or SU's 5/10, 10/20, 15/30, 20/40 and so on.
Wife - 164 (SU's)
Me - 105 (DU's)

Rest 3min

3rd 3min AMRAP - alternate DL 60/35kgs and KB swings 20/12kgs 1/1, 2/2, 3/3, 4/4 and so on
Wife - 54
Me - 56

Rest 3min

4th 3min AMRAP - alternate S2O 30/15kgs and run lengths of gym (20m) 2/2, 4/4, 6/6 and so on
Wife - 36
Me - 40

Rest 3min

5th 3min AMRAP - pull ups or chest 2 bar
Wife - 37 assisted pull up
Me - 31 C2B

Rest 3min

A good variation that worked the whole body. Both pleased with that.

Cool down

stretch for 15min or so and helped a friend with kipping pull ups.

That was that for this week, back Tuesday..
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Old 12-26-2016, 10:06 AM   #397
Alex Burden
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Re: Its me and it's her (the wife)

A few days off, ate allot and drank a few beers .

Past 2 days we power walked 7k each day.

Today was a different day for me at the gym!!! I went with my youngest who is 18 to his globo.... OMG I could never put up with the kids running around as they did, what a place, I don't think I have ever seen so many people with horrendous form. Good job my boy knows his stuff.

Warmed up on a new C2 rower, very nice and smooth.

Then back to bodybuilding... traps, shoulders and biceps, multiple exercises but all free weights. Took maybe 70min.

Don't miss it at all, much prefer crossfit today, I can't go back.
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Old 12-27-2016, 05:20 AM   #398
Alex Burden
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Re: Its me and it's her (the wife)

Tuesday morning and by myself today, the wife went into work early and i am working form home so i had loads of time to do what i wanted

Warm up
1˝min row (under 2.20 pace)
jog 4 lengths of gym (80m)
5 wall balls (6kg)

1˝min row (under 2.10 pace)
jog 6 lengths of gym (80m)
10 wall balls (6kg)

1˝min row (under 2.00 pace)
jog 8 lengths of gym (80m)
15 wall balls (6kg)

Short stretch but continused to warm up with what was to come. This really got the body going.

Repeat from May 2015
So this workout i put together last year when i was still a novice within CF. So i thought i would give it a go and see what happens.

For time
100 cal row
80 power cleans 40kgs/88lbs
60 T2B
40 Box jump over 24"
20 Thrusters 30kgs/66lbs

Previous time 39.22
New time 29.56

This time i planned well and i thought i rested allot inbetween but obviously it was still allot faster than the last time. Did singles on the cleans in sets of 10, T2B are still a pain and had to do singles for the last 15, otherwise i was pleased.

Cool Down
4min on the rower nice slow pace
400m run

and then 35min stretch and mobility 30seconds on and 10 seconds off for every stretch.

A good day and will be back tomorrow.
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Old 12-28-2016, 02:17 AM   #399
Alex Burden
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Re: Its me and it's her (the wife)

Wednesday morning and feeling good. Wife is back today Gym was more or less empty today which is nice, but we never normally have any prolems because very few use the box part of the gym.

Wife wanted to do some back work today so that was the plan.

Warm up 4 rounds
Alternate between
C2 rower
and
Jog 6 lengths of gym (120m)
20 Du's or 40 Su's

Stretch a little.

Wifes plan
For her - ring pulls
3,6,3,6,3,6reps normal foot position under rings
3,6,3,6,3,6,3,6reps 3 reps with feet 50cm from rings to make it harder and 6 reps normal.
The idea is to build her strength plus the fact she needs to push the limit a little. She can do more than what she thinks.

For me
12 strict MU's singles, with rest inbetween to think and ensure they are identical. Felt good.

12x6 strict Back extensions (weighted 5 or 10kgs)

Final test
Wife came up with this one... DL 40kgs for her, 80 kgs for me.
You are not allowed to drop the bar and your hands must never leave the bar. Rest in the top position and put our grip to the test.

Wife did 1 rep then i did 1 rep, then 2,2, 3,3 4,4 to 10 reps each or to failure, and there was no way in hell i was giving up, wife is just a stubborn . It burned at the end but after 55reps and the waiting did it stuff.

Cool down
stretch for 20min
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Last edited by Alex Burden : 12-28-2016 at 02:35 AM.
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Old 12-30-2016, 04:18 AM   #400
Alex Burden
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Re: Its me and it's her (the wife)

No working out for 3 days, only power walking.

Happy new year everyone see you all next year
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