CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout Logs
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout Logs Post your logs here!

Reply
 
Thread Tools
Old 11-29-2018, 01:44 AM   #841
Alex Burden
Member Alex Burden is offline
 
Profile:
Join Date: Jan 2014
Location: Stockholm  Sweden
Posts: 1,576
Re: Its me and it's her (the wife)

Thursday and the wife is back . Both a little tired but ready to go .

Plan - this will hurt


Warm up
60 cal row
pipe work
general all over warm up



Plan

5 Rounds - alternating - no rush
5 - Medball G2OS 23/40kgs (50/88lbs)
10 - T2Rings/High knees in rings

This got the lungs going. The T2Rings were very easy for me today, nice and smooth. The wife did high knees and even tried T2rings and she actually completed 6 of them ... something new she has done.



30 rounds
1 - Burpee
1 - KB box walk overs 20/24" 16/28kg KBs (35/62lbs)

Oh this was horrible for both of us. We just chipped it off in 2s and soon enough we had completed half of them. last few reps were hard. This really tested us.



20 lengths - 1 length = 20m
KB farmers walk, KBs in front rack position 16/20kgs (35/44lbs)


Cool down
stretch for 15min or so

great workout today, both of us were very pleased with this.
__________________
Better than today, stronger than tomorrow.
  Reply With Quote
Old 11-30-2018, 02:50 AM   #842
Alex Burden
Member Alex Burden is offline
 
Profile:
Join Date: Jan 2014
Location: Stockholm  Sweden
Posts: 1,576
Re: Its me and it's her (the wife)

Friday morning and feeling quite good actually, both of us are quite pleased with how things have been this week.

During yesterday i noticed my ring finger on my left hand was hurting and started to swell... i was thinking sh*t, what have i done, i never noticed anything in the morning and i didn't remember doing anything wrong... wierd i though... and then the wife remembered..... it was her fault.....
During the racked farmer walk i helped her with 1 of the KB's (16kgs) by lifting it and letting her grab it in the air as she finds it hard to get 2 of them in place at the same time. On this occasion she was to fast lifting her arm and squashed/clamped my finger between the KB and her upper arm and started to walk.... i shout as it did not feel good and yanked my hand out..... *bingo*, something happened, it either twisted it or pulled the joint apart and that is why my finger was swollen. So it was her fault!!!!! the wife did it!!!!!
So this morning i had no idea if what i had planned for today would work... i put some tape around it for support and we went from there.


Plan - a long one


Warm up
So basically we warmed up with everything that was come, making sure that we were really ready and our mobility was good.

As we set things up we tried it all out.
all in all 35min i would say.



A long one - partner workout
Sharing the workload and alternating after 4min.
The idea was to keep a steady pace and keep our breathing under control.
I would say 80% at most.


Partner - 40min clock

20 min Ski erg - for distance
20 min Row - for distance

@ the same time complete (alternating rounds)

10 rounds - 4min EMOM
min 1 - 3 C&J -30/60kgs (66/132lbs)
min 2 - 6 pull ups
min 3 - 9 wall balls 6/9kgs (14/20lbs)
min 4 - 12 sit ups

Result:
SKi - 3945 meters
Row - 4306 meters


The EMOM worked quite well as there was no rush though the reps. Movements and numbers kept us moving while we had to wait for the ski or row. The way this was set up we had to decide who was going to start because whoever started had 3 rounds of the ski and 2 on the row. Wife does not like the ski as much as me, so i ended up starting and she had 2 on the ski and 3 on the row.



Cool down
Clean up and stretch for 20min

great end to the week Oh and how was my finger?... it went really well actually, no pain at all, still swollen but i was more aware of it today.
__________________
Better than today, stronger than tomorrow.
  Reply With Quote
Old 12-03-2018, 01:27 AM   #843
Alex Burden
Member Alex Burden is offline
 
Profile:
Join Date: Jan 2014
Location: Stockholm  Sweden
Posts: 1,576
Re: Its me and it's her (the wife)

Monday morning and a little tired but well rested over the weekend. Did a couple of hours on mobility and working on pressure points with a solid ball that i know will help.

Plan - Oleksiy Torokhtiy


Warm up
60 cal row
shoulder warm up/mobility with resistance band
extensive full body warm up

30min i would say



Oleksiy Torokhtiy - following his principles and methods
Clean and jerk
We spent 80min on different parts of the C&J.

First part was hand position on bar with straps. Straps were a big part of today for full control of the bar in the rack position.
Front squats using wrist straps helping each other with high elbows and keeping a solid position.
Squats against wall with elbows and knees touching - for mobility and form.
Squat cleans with wrist straps, under the bar fast and low.
Worked on speed from ground to 1x10kg plates on either side. Speed and drive to get feet into correct position while driving bar over head.

And a lot more i can't write down

Final part was a lot split jerks after taking the bar from the rack - Control, speed under bar and drive arms into the air.

Wife used 20-30kgs and myself 40-60kgs. Weight was not important today.

The wife really enjoyed it today, she was really happy and was beaming with joy even after such a long time. I love seeing when she does well and knows it herself . If we had more time she would have continued, thats how much fun she thought it was today.



Cool down
Clean up and stretch for 20min.
__________________
Better than today, stronger than tomorrow.
  Reply With Quote
Old 12-04-2018, 02:38 AM   #844
Alex Burden
Member Alex Burden is offline
 
Profile:
Join Date: Jan 2014
Location: Stockholm  Sweden
Posts: 1,576
Re: Its me and it's her (the wife)

Tuesday morning and i am feeling great slept really well, not the same for the wife, she slept badly so she was not that pleased the first 20min or so.

Plan - pick and choose your battle


Warm up
5min on the rower, we both pulled a little harder this time
Pipe work and a general all over warm up With some mobility

25min or so



pick and choose your battle EMOM - failure
I put together a long list of movements yesterday. Next to each movement i wrote a start number which would also be the rep number each round would increase every minute.
Each movement was to be treated separately and either of us could choose the next movement once we agreed


EMOM - KB Swings + 5/minute
Wife - completed 25+28= 103reps (12kgs/26lbs)
Myself - completed 25+28= 103reps (20kgs/44lbs)


EMOM - Air Squats + 5/minute
Wife - completed 30+21= 126reps
Myself - completed 30+32= 137reps


EMOM - Sit-ups + 5/minute
Wife - completed 20+16= 66reps
myself - completed 20+22= 58reps


EMOM - Row + 5/4 cal minute
Wife - completed 12+15 = 39 cals
Myself - completed 20+23 = 73 cals


EMOM - Ski + 4/3 cal minute
Wife - completed 9+10 = 28 cals
Myself - completed 12+15 = 39 cals


We took the easy movements it seems today, but we did get a good burn on. We tried to attack the whole body from different angles based on how we felt from the previous movement. Next time it will be more barbells.



Cool down
stretch for 20min


good workout today, both pleased
__________________
Better than today, stronger than tomorrow.
  Reply With Quote
Old 12-05-2018, 01:05 AM   #845
Alex Burden
Member Alex Burden is offline
 
Profile:
Join Date: Jan 2014
Location: Stockholm  Sweden
Posts: 1,576
Re: Its me and it's her (the wife)

Wednesday morning and both of us are a little sore from yesterday, apart from that feeling good.

Back to the plan - low impact conditioning

Warm up
set up the rowers
a light jog and stretch just to get the blood flowing



Conditioning

Row 15min - for distance
Wife - 3129m (or 176cals)
Myself - 3787m (or 254cal)

We both had a plan going into this and had a goal of what we wanted to reach. Rowers were set to 125-135 and our stroke rate was never higher than 24/min. Both pleased With the results.


Run 25min - for distance
Wife - 3880m (or 291cal)
Muself - 4250m (or 477cal)

Goals were set prior to starting.. wife was just short of her 4km goal and this was due to the fact that she took is easier 8.5km/hr pace for the first 5min. She was a little dissapointed. My goal was to take it easy and run at a 10km/hr pace the whole time but the damn treadmill would not keep a steady pace so i had to adjust the speed towards the end to reach my goal. treadmills were set to 1 degrees incline.



Cool down
Sweat and stretch for 15min or so
__________________
Better than today, stronger than tomorrow.
  Reply With Quote
Old 12-06-2018, 04:21 AM   #846
Alex Burden
Member Alex Burden is offline
 
Profile:
Join Date: Jan 2014
Location: Stockholm  Sweden
Posts: 1,576
Re: Its me and it's her (the wife)

Thursday morning and boy is it dark these Days..... at the moment if we are lucky we get 6hrs of sunlight a day. We have a couple more weeks Before it starts to get lighter here in the North.

Both a little tired and both of us are sore all over the Place but imn a good way.

Plan - flow and technique



Warm up
5min row
resistance band
and then start to warm up With what was to come, specific warm up for each movement.



E2MOM = 8 rounds each of the below

Min 0-2min = complete 9/12cal on AAB
Min 2-4min = 1 Power snatch, 1 squat snatch, 1 Power Clean, 1 squat clean

Wife - 25kgs x 2 rounds, 27kgs/60lbs x 6 rounds
Myself - 50kgs x 2 rounds, 53kgs/117lbs x 6 rounds


So the focus today was on ensuring the lifts were different and we focused on the set up and shoulder position in front or over the bar. The AAB was put inbetween just to keep us warm between the lifts.

We both had a couple of lifts that were so so, apart from that the lifts got better with each round. Weight was not a problem at all.



Cool down
Clean up and stretch for 20min.
__________________
Better than today, stronger than tomorrow.
  Reply With Quote
Old 12-07-2018, 01:35 AM   #847
Alex Burden
Member Alex Burden is offline
 
Profile:
Join Date: Jan 2014
Location: Stockholm  Sweden
Posts: 1,576
Re: Its me and it's her (the wife)

Friday morning and tired. The wife was at a christmas party last night and i had to pick her up late, so i got just over 5hrs sleep . The wife planned a rest day today so i am all alone , get to do what i want again. I had no plan but came up with something while warming up.

Plan - strict stuff and some lungs


Warm up
1500m on the rower
extensive shoulder and back warm up with both pipe and resistance bands.

a good 25min getting ready



Plan
10 x 3 strict pull ups using V-Bar from seated rower
2 second full extension at the bottom, 1 second hold at the top

5 wall walks with 10 second hold at top
This was basically for shoulder mobility and also a rain check as to how my shoulder is (the one i injured 6 weeks back).

10 x Strict HSPU
Did these in singles, my shoulder held up well and i did not feel anything. Still working on my approach to getting vertical and it is getting better. Still don't have the best position from the wall but it is getting there.



For time

5 rounds of:
250m row
5 med ball ground to 30" box (40kgs/88lbs)
5 rounds of:
250m row
5 med ball ground to over shoulder (40kgs/88lbs)

Time: 18.06

I was not really sure how long this would take, i knew that i could row 250m in 1min with no problem, it was just a matter of how much time the medball would take. The plan was to keep as even pace throughout, first round took 1.35 and after that i was unsure becasue i had to transition between the row and medball, so i lost time there. I would chalk my hands and take a quick drink between rounds as i reset the rower.

I kept realy cool on the rower, kept nice a pace of 2min to 2.04 average on every round. The G2OS are harder and more time consuming than G2box but that i was aware of, i needed to make it harder at the end for my own sake.

Quite pleased with that.



Cool down
a good 30min on stretch and mobility holding each movement for 40seconds. I had a running Clock so that i had to move to the next position within 10 seconds. This was really good, felt great afterwards.

And that was another week over.
__________________
Better than today, stronger than tomorrow.
  Reply With Quote
Old Today, 01:02 AM   #848
Alex Burden
Member Alex Burden is offline
 
Profile:
Join Date: Jan 2014
Location: Stockholm  Sweden
Posts: 1,576
Re: Its me and it's her (the wife)

Monday morning and tired... late night last night after our oldest came home from Sri Lanka, so just over 5hrs sleep . Still not going to stop us working out.

Plan - i forgot it at home and had to remember it at the gym...



Warm up
5min on the rower
pipe, mobility work
warm up with all what was to come
about 35min i would say



Plan 5-4-3-2-1

Medball ground to 30" box 22.5/40kgs (50/88lbs)
KB Swings 20/32kgs (44/70lbs)
Burpees
C&J 30/60kgs (66/132lbs)

This did not look hard on paper but it did get the heart rate up. There was no rush, good quality on all of the movements.


To finish off - AMRAP 5min

2 - Medball ground to 30" box 22.5/40kgs (50/88lbs)
2 - KB Swings 20/32kgs (44/70lbs)
2 - Burpees
2 - C&J 30/60kgs (66/132lbs)

Wife = 4+7reps = 39 reps
Myself = 5+6reps =46 reps

For the AMRAP i asked the wife how many reps we should complete on each movement and after some discussion she said 2 is the magic number. It was a tough 5min and i was not going to let her win this time.



Cool down
Clean up and stretch for 20min

nice start to the week
__________________
Better than today, stronger than tomorrow.

Last edited by Alex Burden : Today at 01:51 AM.
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
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


All times are GMT -7. The time now is 08:52 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2018, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.