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Old 12-19-2017, 06:05 AM   #591
Alex Burden
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Re: Its me and it's her (the wife)

Wednesday morning and a little tired did not sleep that weel last night which may affect today. Apart from that both in a good mood and looking forward to today plus Håkan is with us again.

Preperation now starts for the open - this means we will complete 1 open workout at least every week from now until it starts.

Catch - Wife gets to pick the workout from a specific year i tell her. Today she chose 14.4. Now the last time we did this was in sep 2014 but we were new to CF so i did not sign up that year. We had no idea of the results as i have saved them somewhere on my computer.

Warm up
5 min on the rower then a general stretch for 10min maybe.

After that we started to set everything up and warm up with all of the movements and stretch a little more.

14.4 - AMRAP - 14min timecap

Myself - RX
60 calories
50 T2B
40 WB 9kgs
30 Cleans 61kgs
20 Muscle ups

As there was not a scaled version back in 2014 we put a scaled version together for the wife and Håkan

The wife
60 calories
50 high knees
40 WB 4kgs
30 Cleans 30kgs
20 pull ups assisted


Håkan -new to CF
60 calories
50 sit-ups
40 WB 6kgs
30 Cleans 25kgs
20 pull ups assisted


Results are in:
Håkan completed 1 full round in 13.50 but did not get back on the rower.
The Wife - 188 reps
Myself - 167 reps

This was a tough one today but a good test to start with. Based on the results we were both pleased but at the time of writing this the wife did not know how well she performed.

Previous result from 2014:
Wife - 180 reps a scaled verison back then.
Myself 175 reps

Myself -I was hoping to beat my previous result but all i knew was that i hadn't completed the cleans so i gave it my all but tried to pace things. My problem is the T2B, they take way to long. This is something i am going to focus on up to the open because this stopped me completing the cleans.
Wife - was in general very pleased and the first time she got to the pull ups.
Håkan - this was his first time and the scaling worked perfect for him and he was really pleased with how far he got.

Cool down
Clean up the mess and stretch for 20min

At the same time i completed 10 strict muscle ups - very pleased with those and theywere solid reps with a 15 second rest between reps.

All in all a good start.
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Old 12-19-2017, 01:29 PM   #592
Alex Burden
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Re: Its me and it's her (the wife)

Just found out from the wife that it is Tuesday today ang not Wednesday

I thought the week was flying by quickly
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Old 12-20-2017, 03:45 AM   #593
Alex Burden
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Re: Its me and it's her (the wife)

Well today it is Wednesday... got it right today Well today we are back to the wife an i only as Håkan could not make it. Plus his 10 day trial is over, bit of a shame but we are hoping he will be back.

So today we will do a partner workout, split the load and keep it simple and make it fun.

Warm up
5min on the rower with no straps

Then a good shoulder warm up plus mobility in general for the whole body.

We also warmed up for each movment before we completed them.


Partner workout low weight high reps

Bench press 4000kg in total
Wife 20-30kgs
Myself 40-50gs

Over head squats 3000kg in total
Wife 10-15kgs
Myself 40kgs

Barbell row 2000kg in total
Wife 20kg
Myself 40kgs

This was quite good as you could control the the weight and reps, we both did our part.


Cool down
general stretch for 20min.
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Last edited by Alex Burden : 12-20-2017 at 04:07 AM.
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Old 12-21-2017, 03:15 AM   #594
Alex Burden
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Re: Its me and it's her (the wife)

Thursday morning and a little tired. Wife was not 100% but she still wanted to workout. Conditioning today.

Warm up
6min on the C2 rower just to get going

Little bit of a general stretch for 15min.

Conditioning - partner workout, together complete. Alternate whenever we like.

200 calories AAB
150 calories Ski erg
100 calories Row

when we had the chance to rest we would stretch different muscles which felt great. We kept no time, we just did it. all i remember was that 100cal took 6min on the rower.

Cool down
wife has started her T2B technique, getting better and can almost do one.
I did some bicep curls 6 x 10 reps because i felt like it.

stretch for 15min
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Old 12-22-2017, 12:33 AM   #595
Alex Burden
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Re: Its me and it's her (the wife)

Friday - decided to take the day off

Rest until next week, back Tuesday.

Merry Christmas to everyone
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Old 12-24-2017, 06:49 AM   #596
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Re: Its me and it's her (the wife)

Bit of a white lie

HSPU technique every day. Not allot but just enough multiple Times’ a day every day.
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Old 12-25-2017, 10:30 AM   #597
Alex Burden
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Re: Its me and it's her (the wife)

Monday afternoon.. nice to be able to sleep in and take it easy.

6km walk then a 40min Romwod

Some HSPU work as i need to crack this movement.
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Old 12-30-2017, 01:59 PM   #598
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Re: Its me and it's her (the wife)

HSPU accessory work, working on stability.

Plus writing the coming 2 weeks Workouts, looking forward to those
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Old 01-02-2018, 01:50 AM   #599
Alex Burden
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Re: Its me and it's her (the wife)

Tuesaday morning and ready to go . Now for some reason the gym does not open until 07.00 this week which puts our schedule off a little but all this meant we had to be more efficient. It has been nice to have a few days off and take it easy and eat, put on 2lbs which will be gone in a day or so.

So keeping it simple today Partner Workout

Warm up
1km on the C2 rower to get the blood flowing.

PVC pipe and resistance band stretch and mobility for 10min or so.

We then continued to set up with what was to come and warmed up with those movements.

Partner Workout

Together complete:

3km on the Ski Erg (alternate after 300m)

During your rest complete the following: (wife 1 rnd @ 20kgs, myself 2 rnds @ 43kgs)

1 Power Clean
1 Squat clean
1 Front squat
1 Push press
1 Power snatch

Time to compete 3km = 17.40 took a little time in the change over as the grips keep slipping and we had to adjust them.

Cool Down
clean up and general stretch for 20min.
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Last edited by Alex Burden : 01-02-2018 at 02:11 AM.
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Old 01-03-2018, 02:03 AM   #600
Alex Burden
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Re: Its me and it's her (the wife)

Wednesday morning and feeling really good. One of the best nights sleep for a while and it shows. Wife was a little tired but also feeling really good. She cracked a joke this morning at 06.15 and broke into hysterical laughter herself.. . No pains or aches from yesterday either.

So the plan for today was to introduce some new stuff.

Warm up
1km on the rower

Then we did some foot work agility for speed. Set up 4 small plates into a square 10ft apart. 30 second rounds.
You start in the middle, then listen to what plate your told to go to always facing frontwards.
Low center of gravity and keep moving. 4 rounds each on this.


Then onto a general stretch and focus on some PVC work on our shoulders.

From this we worked on accessory work with rear dealts, shoulder blade retraction over KBs. 4 rounds of 20 reps.

Then we worked on some Kelly Starrett MobilityWOD shoulder mobilization of the back of the shoulder joint to help restore flextion. We spent 4x1min on each shoulder using 12 and 24kg Kbs.
https://www.youtube.com/watch?v=yphER5FELSo WFS worth looking at.

All in all 35-40min on this today.

Something simple:
10 min AMRAP

20 cal row
7 burpees


Wife : 4 rounds = 108 reps
Myself: 5 rounds + 11 calories = 146 reps

Wife was ****ed at the rower today as she kept pulling and it felt as if nothing was happening. I thought about it after and maybe she should have done 15 cal instead of 20... but life sucks sometimes


Rest 3 min


5 min AMRAP
AAB for calories

Myself: 87 calories
I was was pleased with this and got a good pump in my legs.


Wife did not do this as she decided to stretch instead.



Cool down
clean up the mess and stretch for 20min.

Nothing special today but it is a good start.
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Last edited by Alex Burden : 01-03-2018 at 03:08 AM.
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