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Old 04-16-2018, 11:51 PM   #691
Alex Burden
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Re: Its me and it's her (the wife)

Quote:
Originally Posted by Vic McQuaide View Post
Great job on all of the accessory work Alex!
Thanks Vic.

This is all in the planning for the 2019 open. Work on the muscles i need to help me achieve specific movements better.

I think this is good for the brain too, no stress just quality
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Old 04-17-2018, 12:41 AM   #692
Alex Burden
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Re: Its me and it's her (the wife)

Tuesday morning and things are a little different today. The wife it seems may be suffering from Benign Paroxysmal Positional Vertigo (BPPV) again but we are not 100% sure at the moment. I am going to have to check this again tonight and maybe fix it again for her as i did a couple of years back.

So today the plan was to snatch together plus another friend at the gym was going to join us but today i only have a new training partner as the wife will be doing her own thing.

Right from the start the wife did her thing and i i know is that she was working on stabilization exercises for her hips and knees...


Warm up

Just a couple of minutes on the rower

from there i continued to warm up for a day of snatch so i did alot of different things. all in all 40min i would say.


Snatch, 1 ,1, 1, 1, 1, 1, 1 (7 lifts)

So the plan for us both today was to warm up as far as we liked, do as many snatches and anything else before we decide it is game on. Then all you have if 7 single lifts. Time to put your competition head on.

We both took the weight to 60kgs/132lbs during the warm and hit multiple solid lifts.

We would alternate between lifts on our own podiums giving us time to rest and motivate each other when it was time.

Results:
GYM Buddy - 65kgs, 70f, 70f, 70, 72f, 72f 72kgs/158lbs

So he started out solid and almost had the first 2 failures, put his game head back on and hit reasonable 70kgs. First 72kgs was almost there, slightly off balance, second try was not good at all. Gym buddy was a little ****ed now.. So i told him he has this, make sure your routine is exactly the same as it always is and get angry/focused... bingo, this was by far his best lift, so solid.

Myself - 63kgs, 68, 71f, 71f, 71, 74, 76kgs/167lbs New PB

So i started off solid no problems at all. I then had 2 failures at 71kgs and they were so close but i know the reason why to! my left arm was not fully locked so i dumped the weight as i am not taking any risks. Third attempt, game head on and really focus on the lift and this time made sure my elbows were in the correct position, good lift.

So now i am down to the final 2 lifts. last week i hit 73kgs so now i decided to go for 74 which is 1 kg under my PB. This time i was really focused and my gym buddy could tell, i didn't hear or see anything else, position lift, bang... solid lift.

So what do i do now? what do i go for? do i take a risk?
2 years ago i hit my last PB at 75kgs so today i decided to go for 76kgs/167lbs. Focus, in the zone, lift!!!......... smashed it, great lift new PB by 2lbs. At last!!!


So once we were done with the above we both tried 1 extra lift that did not count in the results for today. Gym buddy just missed 74kgs and i actually overshot 78kgs and for the first time ever the bar went behind my head behind me. This must have been due to me not pulling corrcectly as my elbows can't have been in the correct starting position but it was a bloody good try.

And that was that for today...

short cool down with a light stretch and chatting about what could have been.
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Old 04-19-2018, 12:53 AM   #693
Alex Burden
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Re: Its me and it's her (the wife)

Wednesday - keeping on track - rest day as now we will only workout 4 days a week. Still feels weird.


Thursday and feeling quite good, wife was in a really good mood and looked quite fresh this morning.

Warm up
75 cal on the rower

PVC pipework and a general warm up with what was to comes and a light stretch. 30min total.



U go I go
Easy plan where we follow each other and do the same reps. One movement at a time and set up each movement after the previous one was completed.

21-15-9
Wall balls - 6/9kgs
Cleans - 9/20kgs DBs
SDHP - 20/43kgs barbell
T2B/K2C
Ring row/pulls
Deadlift - 24/40kgs KBs

In total 270 reps each. This had a good flow and got the heart going at different points. Going unbroken was hard at times but the wife pushed it and i had to follow her


Cool down
Stretch for 25min

and that was that.
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Old 04-20-2018, 12:43 AM   #694
Alex Burden
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Re: Its me and it's her (the wife)

At last it's Friday

Woke up a little early this morning but feeling quite good. Feeling the aftermath of yesterdays workout, the whole of our upper backs are sore today which means yesterdays workout was a good one.


Warm up
No real warm up, some light PVC pipe work a light stretch while we were chatting with our gym buddy. At the same time we set things up.


Partner workout


Together complete the following:
200 cal Row (set to zero)
200 cal Ski Erg (set to 75 drag factor)

Both machines running at the same time and we could swap over whenever we wanted. The row was treated as rest more or less.

The row was completed in 18.15 and the Ski erg 20.20.

Now there is a reason why the ski erg took so long..... i broke 2 of them, yes 2 of them. The first one broke when the rope came off in the machine at 130 cals so i had to move to the machine next to it..... took 30 seconds to get that started and set the drag.... gave the 2nd machine some **** to make up for lost time.... after biting off 20 cals the rope snapped off... take 2 steps again to the ski erg next to that (set it up quickly) and started to bite off those cals before the wife took over for the final stretch.


To finish things off.
Partner workout for time, together In total complete 20 rounds of:

25/50 Du/Su's (all sets unbroken)
10 sit ups

Time: 12.32

Wife started on the sit ups and i started on the Du's, rotate once we were done...


Cool Down
stretch and chat for 25min


A great end to a great week, back Monday
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Last edited by Alex Burden : 04-20-2018 at 01:13 AM.
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Old Today, 02:00 AM   #695
Alex Burden
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Re: Its me and it's her (the wife)

I was going to rest over the weekend but my youngest son wanted to workout with me he has actually grown an intrest in crossfit and wants to learn some oly basics... and of course I couldn’t say no. He had his best mate with to.

We warmed up and spent 60min on hang power clean and push jerk. Things went better and better over time. Took the weights up to 60kgs/133lbs. So now they have something to work on the coming week or so. They were both surprised on how easy I made it look but as I told them it’s all about technique.

From this my boy wanted to hit squats so we did that. Sets of 5 up to a certain point and the we hit doubles and singles. His mate hit a solid 100kgs/220lbs, I hit an easy 125kgs/275lbs and my boy hit 160kgs/352lbs with loads left in the tank.

Onto bench press close grip, sets of 6 and at the end 4s. his mate hit 70kgs/154lbs, I went to 90kgs/198lbs and my boy 100kgs/220lbs.

All in all 2 1/2 hours.

So my plan for Monday front squats and now I am not sure it we will do that or not.


My boy and hit mate seem to have enjoyed the session and want to do it again ASAP.

So the old man can teach the youngsters a think or two.
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