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Old 11-06-2018, 12:46 AM   #821
Alex Burden
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Re: Its me and it's her (the wife)

Tuesday morning and feeling quite good. After yesterdays back work out my right rear delt is quite sore (the one i pulled 2 weeks ago) so i needed to make sure i did not make things worse today.

keeping to the plan - shoulders and arms


Warm up
1k on the rower taking it really easy so as not to irritate my shoulder
pipe work to get the shoulders opened up.



Shoulder and arms
warm up sets on each movement no counted

8x8 reps DB lateral raises - we used between (wife 3-5kgs, myself 5-7kgs)
4x10 + 4 x 15 reps DB shoulder press (wife 6-8kgs, myself 11-15kgs)

The weight was not that important today, we went by feel to really blast the shoulders With the reps.



6x8 reps Tricep cable push down (wife 10-25kgs, myself 35-55kgs)
6x8 reps Bicep cable curls (wife 15-30kgs, myself 45-60kgs)

6x8 reps Tricep cable push down With rope (wife 10-25kgs, myself 35-55kgs)
6x8 reps DB bicep curls (wife 7-8kgs, myself 12.5-17,5kgs)



Cool down
Just a light stretch of the upper body


So no big weights, just work on the pump today. felt good, no big irritation of my shoulder. Still very weird using machines again.
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Old 11-07-2018, 02:10 AM   #822
Alex Burden
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Re: Its me and it's her (the wife)

Wednesday morning. We both slept really heavy last night and we know this because we both dreamt an awful lot... some weird/funny dreams.

My rear delt was hurting most of yesterday so i got the wife to help me rock tape it when she got home. I must say this did make a difference when sleeping. I will keep the tape in Place for 72hours just to help releive the stress on it.

So keeping with the plan - Row & Run


No real warm up today, we cleaned the rowers as usual Before we used them, tied our shoes and got right into it.


Row - 15min - no straps
At a nice and easy pace throughout but we must improve on last weeks result.

Wife - 3065m/169 cals
Myself - 3497m/215 cals


Last weeks results:
Wife - 2894m/154 cals
Myself - 3369m/199 cals

We set the rower up to between 125-133 drag factor and kept an average stroke rate of around 22/min. A nice improvement from last week but this was far from a full on pace.



Run on treadmill - 30min - 5km for time or as far as possible

Wife - 4011m
Myself - 27.33 5km (5.3km total)

Last weeks results:
Wife - 4260m
Myself - 30.00 5km

So we decided to do our own thing today, we could do what ever we wanted over the 30min.

The wife ran at an incline of 1 degree for 25 min at a speed of 9km/hr and then she walked at 9 degrees for 2min and then on the final 3min at 10 degrees. She was pleased with her result today.

Myself - my plan from the start was to run the full 5km and increase the speed every 5min by 0.5km/hr. So i started at 10km/hr and Went from there. I did increase the speed to 16km/hr the final 500m just to get that sprint feeling. Min 0-15 1 degree incline, min 16-30 set to 0 degrees.
The whole time i was calculating what my finishing time would be and once i hit 17min i set a goal to finish under 28min, i actualy beat that by 27 seconds so i am very pleased with today.


Cool down

So much sweating that i had to change my top...

Lower body stretch with clock. Set the Clock to stopwatch and as soon as you got into the position we required for that specific muscle we had to hold it for 40 seconds. 26min in total.

enjoyed today
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Old 11-08-2018, 02:22 AM   #823
Alex Burden
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Re: Its me and it's her (the wife)

Thursday morning and we were both quite tired . We Went to bed late which meant we only got 6˝hrs sleep which is not enough for us. This still doesn't stop us but it takes a while to wake up and focus.

Keeping to the plan - legs and calfs.



Warm up
60 cal row

and nothing else.



Legs
2 high rep warm up sets on each movement before we start to get the feel of the movement and make sure it is adjusted correctly.

6x8 reps leg curls
6x8 reps leg extentions
6x8 reps incline leg press

Weights varied between us and i never kept any record but i know i was at 90%.


Calfs
6x10 reps standing calf raises
3x15 reps seated calf raises


Wife wanted to do some glute work after:
5x16 Banded walks with band around ankles



Cool down
leg stretch for 20min or so


looking forward to tomorrow
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Last edited by Alex Burden : 11-08-2018 at 02:33 AM.
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Old 11-09-2018, 04:01 AM   #824
Alex Burden
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Re: Its me and it's her (the wife)

Friday morning and another late night last night , we are sucker for punishment.

So this is the final day of keeping to the wife's plan of body building for a week.

Plan - full body workout


Warm up
1km on the rower
some pipe work

set up and warm up with everything that was to come.

total 30min i would say


Full body - 1 barbell same weight throughout. Workout was body building style but in a WOD format.

4 rounds - No rush, all good strict reps
10 Calf raises (barbell on shoulders)
10 Front squats
10 Strait leg deadlifts
10 Deadlifts
10 Bent over rows
10 Strict Shoulder press
10 Bench press
10 Tricep extentions on bench
10 Bicep curls

Wife - 15kg/33lbs barbell
Myself - 30kgs/66lbs

On paper this did not sound that bad.... yeh right.. very grippy and the arms were on fire after this. It was a good all rounder and even if the weight was light you got a sweat on.


Cool down
Clean up and stretch for 20min or so.... wife chatted for half that time rather than stretching..


And that was that for this week... back Monday
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Old 11-12-2018, 01:15 AM   #825
Alex Burden
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Re: Its me and it's her (the wife)

Monday morning and boy was i tired!!! for some reason i woke up at 04.00 and just could not get back to sleep. Wife slept bad, kept waking up.. took her 10min to get out of bed this morning. Apart from that body is feeling good and i am ready to go.

Plan - it may hurt


Warm up
60 cals on the rower
pipe work
some jogging

set up and warm up for first WOD.


For Time

60/45 cal row (no straps)
10 burpees over the rower
40/30 cal row
10 burpees over the rower
20/15 cal row
10 burpees over the rower

Wife - 11:04
Myself - 10:11


This got the heart rate going. I kept a nice even pace of just over 900 cal/hr all the way through. After the first set of burpees i treated the row as my rest. Wife kept it to around 800/hr but she is slower on her burpees. She was 15 seconds ahead of me on the first row but i drove past her on the burpees and then kept that lead.



150/300 Du/Su
30 Power Cleans 30/50kgs (66/110lbs)

Wife - 5:05
Myself - 5:35


The wife did 277 single unders unbroken and was a little ****ed about that because she trip once more on the final 23 reps. I kept my DU's to sets of 30 reps, rested and then hit the next one... So nice and easy 2.30 for my 150reps. Wife was way ahead of me on the power cleans but i had a faster turnover and started to catch up to her. This was short and sweet. the wife was very pleased with how it went as it has been a while since her last power cleans.



Cool down
Clean up and a good 20min on mobility

nice start to the week
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Old 11-13-2018, 02:28 AM   #826
Alex Burden
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Re: Its me and it's her (the wife)

Tuesday morning and i feeling well rested. Wife was tired in general, but she was also up late last night watching a documentary on diabetes to gain more knowledge on the subject as our 20 year old developed type 1 just over a year ago.


Plan - pain and then more pain.



Warm up
1km on the rower
pipe work
squats and shoulder work with a barbell
mobility work

+ warm up with what was to come

all in all 35min i would say



Pain

EMOM - failure - +1 rep every minute

Thrusters 22kg/43kgs (48/95lbs)

Wife - 11 rounds + 9 reps = 75 reps
Myself - 11 rounds + 10 reps = 76 reps

We knew from the start that this was going to hurt. It was a long time ago since we did this last and i was unsure how my shoulder was going to handle the workload. The wife did really well as this were here first time using 22kgs.
For my part, my legs were fine but my shoulders were burning towards the end, it really shows that i have not been using them for a while. I was still pleased with the result.

and yes this one did hurt us both...



AAB 200 calories - partner
So together we alternate whenever we wanted just burn it off. Wife did rounds of 15 cals and i did 20 cals.

This took around 17min and that is including the fact that we had to adjust the seat every time we alternated. Total 8789 meters.
Good burn after that.



Cool down
Sweat and stretch for 20min
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Old Yesterday, 02:45 AM   #827
Alex Burden
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Re: Its me and it's her (the wife)

Wednesday morning , the change to winter time is still playing with my internal body clock, when i sleep really well i wake up at 04.00 which in reality is our normal 05.00 summer time clock... i really hope they stop this change from next year. The wife was really tired this morning, pillow marks across her face lasted for an hour .


Plan - conditioning



Warm up
I jogged 500m or so and then some light stretching and mobility
Wife stretched and did some mobility work.

all in all 15min



Conditioning

15 min - Row for distance

5 min rest

15 min - Run for distance

5 min rest

15 min - Ski-erg for distance


Wife:
Row - 3124 meters
Run - 2310 meters
Ski-erg - 2409 meters

Total: 7843 meters

In calories = 175 + 177 + 121 = 473


Myself:
Row - 3737 meters
Run - 2870 meters
Ski-erg - 3265 meters

Total: 9872 meters

In calories = 247 + 313 + 190 = 750


The hardest part today was the ski-erg. On the pacing i feel that the wife and i can pace off each other really well the whole time. Sweating like a pair of pigs after that.



Cool down
walk it off for 5min and then stretch for 20min
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Old Yesterday, 11:16 AM   #828
Vic McQuaide
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Re: Its me and it's her (the wife)

A couple that sweats together on the ski erg stays together.
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Old Today, 02:02 AM   #829
Alex Burden
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Re: Its me and it's her (the wife)

Thursday morning and all by myself. The wife is working from home today and has also decided to take a rest day from the gym. She said she will do a stretch session at home. Apart from that i am feeling really good and very relaxed.


Plan - technique and test shoulders and right rear delt


Warm up
1km row at a really slow pace so this took 5min.

An extensive shoulder warm up, pipe work and mobility

25min i would think.



Plan
20min technique - Hand stand and HSPU

Focus on mounting the wall again and hand position:
I have not done any HS work for about a month and when i hurt my shoulder i put this to one side until the time is right.
Standing on my head first on abmat and then moving on to HS with hands on floor from the start. After this i would stand up and then get inot the HS position.
Once comfortable again and things were getting better i did some negatives HS just to test my shoulder.
During the whole of this time i rested between reps and checked the status of my shoulders, pain/no pain. I am playing it safe and smart.



20min technique - Strict Close grip pull ups with close V grip used from the seated row machine.

3x2 reps
6x4 reps

This was a really good test for my rear delt and lats. The injury i had would either be fine or blow up again with this movement.
Full extention at the bottom with a 1-2 second pause, nice smooth pulls. I felt no pain or irritation today so i was very pleased with that.



20min technique - Bar muscle up

So today i built up the movement in stages ensuring my lats and rear delt felt ok.

Kipp - just swing it, get the feel for it at the bottom
Kipping - pull ups
Kipping - chest to bar
Kipping - hips to bar
Full Bar muscle up

No rush, all of the reps were singles, checking the muscle status after each rep for pain. I was not that aggressive during the start and took my time to build this up.
Started to feel better after each stage and finally i completed the full BMU. I had a couple of chicken wings from the start but then i put more effort into the kip and i was maybe 90% there. This will improve in the coming weeks.



Core - just for fun
8x10 windscreen wipers



Cool down
20min mobility


I was very pleased with today and during today i will now how my shoulders and rear delt is.
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Last edited by Alex Burden : Today at 02:45 AM.
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