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-   -   Its me and it's her (the wife) (https://board.crossfit.com/showthread.php?t=88333)

Alex Burden 04-09-2019 10:33 PM

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

Alex Burden 04-10-2019 11:52 PM

Re: Its me and it's her (the wife)
 
Thursday morning and i am feeling really well rested, can't say the same for the wife! she went to bed late last night so she was really tired this morning... not me :D.

[B]Plan[/B] - Run


[B][COLOR="Blue"]Warm up[/COLOR][/B]
20min running warm up

This time to really ensure that we are 100% ready compared to last week.



[B][COLOR="blue"]Run - 20min treadmill[/COLOR][/B] - [B]Hill Climb[/B]
So this was a 20min E4MOM

Control your pace as you want but E4MOM one of us would decide on the incline on the treadmill, so you never knew what was going to happen.

Just before we started i told the wife that i think i know your plan, you think you know what we are both going to choose and i threw out a few numbers to her.... then i told her she can forget that and she said SH#T that was the plan...

We started at 1 degree and then we went to 4 degrees, 1 degree, 2 degrees and finally 7 degrees.

Wife - 2950m
Myself - 3330m

Final 4 min got the heart rate up and time just flew by today.


[B][COLOR="blue"]To finish things off[/COLOR][/B]
30 x 20m medball carry on shoulder 23/40kgs (50/88lbs)

No rush just get it done. We swapped shoulder every 4 lengths.



[B][COLOR="blue"]Cool down[/COLOR][/B]
A good stretch for 20min

and that was that for today

Alex Burden 04-12-2019 02:54 AM

Re: Its me and it's her (the wife)
 
Friday morning, going to be a wierd morning today. We had a meeting at 06.30 2 people we know about thier business investment plan, they want to open a box and then at 08.00 we had another meeting about purchasing an apartment for our oldest boy. This meant that we had 30min from the start and then 15-20min max before the second meeting, inbetween we had to shower and get ready for work... busy busy busy.

[B]Plan[/B] - weird day


[B][COLOR="Blue"]Warm up[/COLOR][/B]
5min on the AAB = 2.5 to 3.3km

and that was that



[B][COLOR="blue"]Rear delts[/COLOR][/B]
Keeping it simple and none stop

Standing rear delt fly - using resistance band = 8 reps
Dumbell Rear Deltoid Fly on a flat bench - lay on side = 8 reps
Dumbell Side delt flys = 8 reps

This was an onslaught of reps and sets for 20min, we rotated between them the whole time.

had our meeting got back and then short and sweet

[B]10min partner[/B]
2min row
2min Skierg
2min row
2min Skierg
2min row

Rotate every 2 min.

Total:
Row = 2291m/137cal
Skierg = 1975m/105cal


[B][COLOR="blue"]Cool down[/COLOR][/B]
just a 5min stretch with a PVC pipe

Alex Burden 04-15-2019 12:49 AM

Re: Its me and it's her (the wife)
 
On Saterday we did a 1hr power walk + i hit shoulders back and arms with resistance bands. On Sunday another power walk for 1hr.

Monday morning and feeling well rested after the weekend, did not do that much. Wife was in a good mood and looking forward to today :D.

[B]Plan[/B] - get ready it's going to hurt


[B][COLOR="Blue"]Warm up[/COLOR][/B]
5 min on the AAB nice and easy
warm up with all the movements to come and stretch at the same time.

35min in total


[B][COLOR="blue"]Partner[/COLOR][/B] [B]20min AMRAP + Ski-erg for distance[/B]

Rotate after completing

[U]1 round of DT[/U] (Scaled) 30/60kgs (66/132lbs)
12 dead lifts
9 Hang power cleans
6 Push presses

[U]1 round of Cindy[/U]
5 pull ups
10 push ups
15 air squats

[B]Results:[/B]
5 rounds + 38 reps = 323reps
3304m on the ski-erg

This one really hurt and we didn't know what was worse, the ski or the WOD. We were both pleased to actually get on the ski and try to rest.



[B][COLOR="Green"]rest 10min[/COLOR][/B]



[B][COLOR="blue"]Partner[/COLOR][/B] [B]10min AMRAP + Row for distance[/B]


Rotate after completing

2 rounds of:
10 wall balls 6/9kg
25/50 Du/Su's

[B]Results:[/B]
4 rounds + 91 reps = 471reps
1932m on the Row

We never really had time to recover so this was just a case of keep moving and rest on the rower. We were both done after this... wife was so pi#"ed on her last round because she tripped so many times on the rope and lost a lot of time, i haven't seen her like that for a while. I can understand her because she wanted to complete it so that i could start my round.


[B][COLOR="Blue"]Cool Down[/COLOR][/B]
clena up, sweat and stretch for 20min
A nice start to the week

Alex Burden 04-16-2019 12:29 AM

Re: Its me and it's her (the wife)
 
Tuesday morning - feeling good, well rested.

[B]Plan[/B] - back, shoulders, abs


[B][COLOR="Blue"]Warm up[/COLOR][/B]
50/40 cals on the AAB

some mobility stuff
get ready for what was to come

25min i would say all in all.



[B][COLOR="blue"]Back[/COLOR][/B]
6 x 8 reps - DB rows 10/12/22kgs (laying face down on bench)
8 x 3 reps - Pull Ups - super strict (pro/sup) - myself
8 x 5 reps - Ring pulls - wife

Good muscle contact and back started to pump.

[B][COLOR="blue"]Abs[/COLOR][/B]
5 x 10 reps - Sit ups
3 x 10 reps - T2B/High knees
5 x 10 reps - T2Rings/High knees in rings

Even though this was abs i chose the bar and rings for the final 2 movements because this brought the back and lats into the game.


[B][COLOR="blue"]Shoulders[/COLOR][/B]
4x10 reps each side - Isolated Rotator cuff external rotation using resistance band (keeping the elbow tight to the body)
4x10 reps each side - Shoulder Side Flyes - resistance band

This final part took the last out of everything. After this we could feel the pump.



[B][COLOR="blue"]Cool down[/COLOR][/B]
stretch 20min

Alex Burden 04-17-2019 12:53 AM

Re: Its me and it's her (the wife)
 
Wednesday morning and we woke up late :o i forgot tot set the alarm clock so we woke up 30min late. Still not going to stop us today.


[B]Plan[/B] - lungs


[B][COLOR="Blue"]Warm up[/COLOR][/B]
15 min running warm up
light stretching, mobility in between



[B][COLOR="blue"]Lungs[/COLOR][/B]
[B]3km run for time[/B] - treadmill

Wife - 18.51
Myself - 16.32

This went well, i was trying to plan to actually get below 16min but i calculated a little off on thew speed and missed it but still pleased. The wife ran at a 1 degree incline. her gola is 18min and she will hit that real soon.


[COLOR="Green"]10min rest[/COLOR]


[B][COLOR="blue"]Partner[/COLOR][/B]
[B]10min Skierg[/B] 1 min on/off

@ the same time - 25/50 Du/Su during your off min.

Result:
1987m
108 cal


[COLOR="Green"]5min rest[/COLOR]


[B][COLOR="blue"]Partner[/COLOR][/B]
[B]10min AAB[/B] 1 min on/off

Result:
6166m
139.6 cal



[B][COLOR="Blue"]Cool down[/COLOR][/B]
20min stretch


That was that for the moment, we might be taking a couple of days off now that it's easter.

Alex Burden 04-18-2019 12:06 PM

Re: Its me and it's her (the wife)
 
Thursday no workout this morning.....

Hotel workout...

We went swimming for 30min or so, at least 800m.

Hit the sauna afterwards

Alex Burden 04-19-2019 12:59 PM

Re: Its me and it's her (the wife)
 
Friday morning.... not much of a gym at the hotel, 2-20kg DBs, 2 treadmills a bike and a couple of mats. Just made something up in the split of the moment.

Morning.....
6 min walk on the treadmill
Resistance band shoulder warm up


5x8 DB incline bench press 6-20kg
5x8 DB shoulder flyes 2-10kg
5x8 DB shoulder press 6-20kg
5x8 DB rear delta flyes 2-10kg

I had my iPad with me so I put a song on and we completed 5 on 5 off sit ups until the song was done. Not sure how many we completed but the song was 3 1/2 min long.

Chose another song which turned out to be 4 1/2 min long, 5 on 5 off air squats, that got a sweat on.


Stretched for 15min or so



In the evening we decided to hit the pool again..
Wife swam 600m and I swam about 500m
Hit the sauna for 15min after that.

Alex Burden 04-21-2019 09:29 AM

Re: Its me and it's her (the wife)
 
Saterday and we are on a boat as far north in Norway as you can get...traveling the Hutigruten route. The fjords.
We found the gym and hit the rower.

Warm up
For me - I had a beer about an hour before... not the best warm up.
But we set the rowers to around 120 drag and did a couple of minutes.
The rowers needed oiling as they ran a little rough.


5 km row for time.

Wife 24.27
277 calories

Myself 20.40
322 calories

Not bad at all, no stress at all.


Stretched for 10min and then we hit the jacuzzi for 20min.

Alex Burden 04-25-2019 01:11 AM

Re: Its me and it's her (the wife)
 
Wednesday- got off the boat and hit a power walk for 1 1/2 hrs. Must have been 7 kms at least.


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