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Alex Burden 02-25-2015 12:41 AM

Re: Its me and it's her (the wife)
[B]Wife was back to training today[/B] :)

So today we shared the workout - do as much or as little as you want, pick the weight. Simple work out wife starts and does for example 12 reps, I continue on nr 13 - X , then she continues and so on until we have completed the total number of reps.

[B]Warm up[/B]
C2 Rower 60 calories
100 wall balls

[B]Then into[/B]
100 reps - ring pulls
100 reps - shoulder press behind the neck
100 reps - KB swing strait into a sumo KB dead lift (1 swing + 1 sumo = 1 rep)
1000 reps - DU's or SU's

Not a long workout but go our pulse up.

A good day

Alex Burden 02-26-2015 12:52 PM

Re: Its me and it's her (the wife)
Rest day today

Now waiting for the Open masters :)

Alex Burden 03-01-2015 07:05 AM

Re: Its me and it's her (the wife)
Taken few days off and First thing Monday morning it's 15.1 scaled, 45-49 years, men.

Even though I know I can snatch 115lbs I will get the most out of the scaled group.

I have registered for the Open but not the wife but she is going to give the scaled version a go to.

Looking forward to 5 weeks of the unknown :)

Alex Burden 03-02-2015 02:16 AM

Re: Its me and it's her (the wife)
Well today was my first and last chance to complete 15.1 and 15.1A

The reason for going scaled is that I have a shoulder that has been giving me grief the past 6-8 weeks and I am not going to take any chances with it. The snatch irritates it allot and takes longer for me to recover and I do not want to take pain killers for it, I'm not 20 anymore :)

So today for me and the wife (wife did not sign up for the open but I did)
Scaled men & women 18-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
* ground-to-overhead allowed

1-rep-max clean and jerk
6-minute time cap

180 reps
187lbs clean and jerk

148 reps
80lbs clean and jerk

I was please with the result but I could have gone 200lbs but did not have time, I think I started off a little light from the start at 154lbs but that's the way it goes.

The wife was pleased but not this the C&J. The wife pressed up 80lbs rather than jerking it up as she was tired but I told her to use the legs. She can easily get another 20lbs+.

So what do we take from today.... more C&J to really find out the 1rep max and do the workout twice so as to plan better.

Alex Burden 03-03-2015 03:09 AM

Re: Its me and it's her (the wife)
A new day a new challenge

Choose your own weights and get it done
100 calorie row
100 Wall balls
100 shoulder press
100 bench press
100 ring pulls
100 T2B or K2C

Good all-round WOD for today no stress no time limits or anything.

So the wife and I shared the equipment and the rest was when the other was working.

Alex Burden 03-03-2015 12:30 PM

Re: Its me and it's her (the wife)
Forgot that we also did 100 strait legged deadlifts today

Alex Burden 03-05-2015 01:20 AM

Re: Its me and it's her (the wife)
Well today is our [B]2nd anniversary[/B] together ... No not being married or anything we have been together 25years, married for 15 :D it's our 2nd anniversary of working out together :D:D

The reason we knew it was 2yrs is the fact that her membership needed to be renewed.

I started her off on the basics with the barbells and we gradually moved on to more and more complicated movements and after 6 months we moved over to CF. I started to look into CF some time before but I never really understood it but after a while I got the concept and that was it we were hooked.

My wife never actually thinks she has gotten any better or can lift allot but compared to the first time she has come a long way... from a barbell 20kgs to 80kg deadlift, 40kg C&J, 50kg front squat, 60 squat and just in the bench press when she had problems keeping the bar steady she can whip out sets of 10reps with 35kgs no problem. At last she has accepted the fact that she is actually quite good for being 46yrs old.

We hit our globo at 06.00, 4 times a week, even though she is tired and sometimes grumpy (not often) she gets up gets ready. Once we hit the gym she is on the go and starts to lighten up... a real trooper when she knows she would like to sleep another hour but gets up and just does it. Its easy for anyone to make an excuse or give up before they have even started rather than push through it.... that's the hardest part and she can now see and feel the difference.

So we are looking forward to the next 2 years as well.

[B]"Bring it on"[/B] she says [B]"bring it on"[/B]

Alex Burden 03-05-2015 01:36 AM

Re: Its me and it's her (the wife)
So our [B]2nd Anniversary[/B] workout was:

Warm up on the C2 for 5 min, light WBs and some mobility work for a total of 20min then:

[U][B]3 wods @ 21-15-9 not for time, just get them done.[/B][/U]

The idea it to increase the difficulty/intensity on each WOD. Choose your own weights

Wod 1 = Easy
Wod 2 = Medium
Wod 3 = Hard

[B]Wod 1[/B] = Easy (to warm up)
21 - WB
15 - KB Swing & Sumo (1 rep = 1 KB swing and then strait into a KB sumo)
9 - T2B

[B]Wod 2[/B] = Medium (for the lungs)
21 - lengths of the gym (our gym is 25meters)
15 - Burpees
9 - Box jumps 24"

[B]Wod 3[/B] = Hard (to finally take the last out of you)
21 - OHS
15 - Clean & Jerk (must be 2x the OHS weight)
9 - Front squat (must be 3x the OHS weight)

Wod 1 and 2 were not a problem today and i finished then before the wife but wod 3 was killer. The wife finished off wod 3 about 2 minutes quicker than me today but she took it a little lighter today. Wod 3 I took 30kgs, 60kgs and then 90kgs...

So today I actually won 2-1:)

Alex Burden 03-06-2015 12:57 AM

Re: Its me and it's her (the wife)
And today it was Workout 15.2

Woke up 05.20 and tired from yesterdays workouts. So today it was all about testing 15.2 and seeing what happens.

For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
Etc., following same pattern

So I gave it a try and come up to [B]38 reps [/B]missing those 2 last chest to bars. I need to practice kipping on my C2B and pull ups and the total result will improve allot, but when you are 45 years old and 100kgs/220lbs then that's allot of weight to move :) I was a little disappointed but I have a goal for Monday and that is to improve the result to between 60-70 reps. This is going to be my motivation and having a good rest over the weekend will help allot. Knowing what my goal is what is going to push me into the second round and just go for it... nothing to loose.

Even though I am in the scaled division I went for the Rx because I can do both movements and this has been my goal, where I can I will go Rx but I am in the scaled which I am pleased about. Even though I know I can get allot farther in the scaled for this WOD I wanted the challenge and went Rx.

So Monday is a new day and a new score will be submitted :)

[B]The wife[/B] did the a slightly scaled version of the scaled version and did really well for herself. She is not in The Open so this was not an issue, its the movements that are important. Slightly lower OHS weight and a band to help with the strict pull ups. This worked really for her and she completed the following.

0-3min 6,6,6,6 completed
3-6min 8,8,8,8 completed
6-9min 10,10,10,10 completed
9-12min 12,12,12,2 completed
For a grand total of total 134

I was really impressed with her, love her for that and yes she was a little tired and grumpy this morning... but who isn't now and then :)

Alex Burden 03-07-2015 12:00 PM

Re: Its me and it's her (the wife)
Rest Saterday and Sunday

15.2 again Monday morning with a vengance

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