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Alex Burden 11-10-2015 01:01 AM

Re: Its me and it's her (the wife)
Took Monday off! Seemed to have twitched my back on Sunday when picking up a t-shirt from the floor. Back just locked up :(. Kept on the move yesterday and it has started to feel better. Going to a chiropractor later today to have a check to see what is going on. This did not stop us from working out today.

Warm up
C2 Row set to calories - with a difference.
1min intervals, first minute I pulled between 5-600calories rate/hour then on the second minute I pulled between 6-700 calories rate/hour third minute 7-800 calories and so on and so on up to 1500 calories rate per hour for the final minute. Wife started at a lower rate and went to 1300.

This was very different because it is hard to keep the rower between the limits which also meant you could not just pull, you had to think about it. At the start it felt really weird because it was so easy but it got harder as time went but gradually building up the rate was a really good idea.

Plan for today - share the load, light weight (no more than 40% 1RM.
150 wall balls
3000kg strict push press front/back
100 ring pulls
4000kg cleans

No rush took it easy concentrating on form and positioning. Quite allot of reps it was.

Warm down

Stretch mobility for around 20min

and that was that

Alex Burden 11-10-2015 01:58 PM

Re: Its me and it's her (the wife)
Went to the ciropraktor late this afternoon to look at my back. Seems it was my left foot and right shoulder causing the problem. Very stiff left foot limiting my rotation and my right shoulder was slightly out of place so he put that right.

After that he worked on 2 ribs on my right side just under the shoulder blade that needed to be freed.

After 30min I could feel the difference and my lower back feels great, the tension has gone.

Looking forward to the morning :D

Alex Burden 11-11-2015 12:54 AM

Re: Its me and it's her (the wife)
Woke up 40min early today which was not good... laid in bed until the alarm went at 05.20. Wife was tired, but I told her stop watching TV until late... she was not in the mood to hear that first thing in the morning. Don't blame me I said :).

Anyway onto today, at the gym a little late 06.15 today... but we had a plan that I will get to later.

Warm up - C2 rower 5min
Same as yesterday, pick a range to start at and increase to next range on the minute.

Wife started 4-500 calorie range
I started at the 7-800 calorie range

Some stretch, mobility and warm up with the movements for todays plan.

Plan for today 4 WODS for time.

200m Row
15 KB swings 16kgs/8kgs
20 Burpees
25/50 Du's/SU's
*Rest 2min

300m Row
20 KB swings
15 Burpees
35/70 Du's/SU's
*Rest 2 min

400m Row
25 KB swings
10 Burpees
50/100 Du's/SU's
*Rest 2 min

500m Row
30 KB swings
5 Burpees
65/130 Du's/SU's

So today we both kept track of our times and this is how it went.
Wife - 4.26/4.51/5.06/4.29 or total time 25.50
Me - 4.30/4.51/5.48/7.50 or total time 28.59

Wife was really pleased as she whipped my arse today. I was disappointed with my DU's, I would hit 8-10 reps at the most in a row and below, so it took ages for me to complete them. But that's the name of the game... either get better or give up and giving up is not a option.... just have to keep working on them.

Warm down
Stretch, mobility for 15min

Alex Burden 11-12-2015 10:44 PM

Re: Its me and it's her (the wife)
Talking a couple of days off. Back tuesday

Alex Burden 11-15-2015 01:54 PM

Re: Its me and it's her (the wife)
A bit bored as i had nothibg to do..

Just rapped up

100 push ups
100 sit ups
100 air squats

Alex Burden 11-17-2015 02:10 AM

Re: Its me and it's her (the wife)
Tuesday morning and great to be back in the gym. It's not as if I have not done anything the past 4 days as I have been lifting and moving tonnes of wood for a building I am building.

The wife is happy so that makes everything that much better :D.

Warm up

75 calorie row C2 whatever pace you like.

Light stretch and mobility to wake up.

Plan for today
Due to the fact we have not been to the gym for a few days I thought it would be a good idea to share the load.

2min AMRAP's
- share the load, one rests while the other works. Totals are for both of us. Picked our own weight depending on the movement, make it as hard or easy as we liked.
WB = 64
Air squats = 76
DL 50% BW = 69
T2B/K2C = 28/36 = 64
C+J = 28
Ring Pulls = 55
Burpees = 34
Du's/Su's = 54/203 = 257
Run lengths of gym (1=20meters) = 23

It was fun and sweaty today....a good start to the week.

Warm down

Stretch, mobility and generally bring the heart rate down for 15min.

Alex Burden 11-18-2015 01:47 AM

Re: Its me and it's her (the wife)
No wife today as she needed to go to the dentist to get one of her teeth fixed. So I was all by myself :D so I could do whatever I wanted.

Hit the gym at 06.15 and my plan for today was C+J, snatch and OHS.

Warm up
75 calorie row on C2

Some stretch and mobility to get going and then strait into the plan.

Today start - back squat and front squat.
so I did one set BS and then strait into FS. I just went with the feel of things when it comes to the reps, but I had to match the BS and FS.

sets on 20kg, 40, 60 and 80kgs

C+J singles and doubles but sometimes triples.
40, 60, 70, 80 and finally 90kgs 198lbs equal PR

Snatch loads of singles working on technique
20kgs at least 10 singles
40kgs at least 20 singles
50kgs at least 5 singles a couple of bad ones but finished on a high note where technique was feeling better.

OHS singles and doubles but sometimes triples.
40kgs 3 sets of 5
50kgs 3 sets of 5
60kgs 3 reps, 2 reps and a couple of singles.... tired at the end

Warm down
separate goal is to improve my DU's as they have not been good lately. So I did 3 sets of 50 and the goal was to do them under 1min. First 2 sets no problem, third missed it by 5 seconds. But I am pleased with this and things are looking up.

Stretch and mobility for 15min

all in all a good day and I have made some progression which is important :)

Alex Burden 11-19-2015 02:19 AM

Re: Its me and it's her (the wife)
Thursday morning and things are good... little chilly outside as expected. Wife is now back in force and gunning to go. I had a plan for today but did not tell the wife until we got to the gym after the row :).

Warm up
50 calories row

Light stretch and mobility and warmed up with the first movements of today.

Plan for today - Classic CF: 21-15-9 the whole day. everything done within 45 minutes.

Wall balls
KB Swings

Me - 3:11
Wife - 3:28

C2 Cal Row
Sit ups

Me - 5:00
Wife - 7:12 she was really ****ed with this time as the row takes time for her compared to me. She was looking for vengeance :mad:

DL 50% BW

Me - 3:05
Wife - 2:43 she is still ****ed and wants more vengeance :mad:

Box jumps/overs
DB rows

Me - 3:47 now I am ****ed.... gonna get her on the next one.. :(
Wife - 3:41

Push jerk 30% BW
Air squats

Me - 3:35 ...... Yeeeeeeesssssss that's how its done :D
Wife - 3:57

3-2 to me today

Warm down
Stretch and mobility and clean up our mess.

A good day today, tough in places but its to just get it done.

Alex Burden 11-20-2015 01:00 AM

Re: Its me and it's her (the wife)
Friday morning, frosty outside. Its been a long week and I decided we should make it simple today... TABATA day. Wife is tired today so this fits in perfect for her today.

Warm up
C2 rower 50 calories.

some stretching and mobility to get going.

Tabata day
No stress or anything concentrating on form and we only counted an average rep count. We set a goal for each round before we started and once we hit that goal we stopped. Now we might not have gone the full 20 seconds but that did not matter. It was important not to blow out early but keep constant and control the pace. We took the first round as a part of the warm up.

Wall Balls
Me - 9
Wife - 8-9

Sit ups
Me - 8
Wife - 7

Pull ups
Me - 5
Wife - 5-6

Me - 5
Wife - 5

Me - 17
Wife - 47

and that was that.

Warm down
stretch and mobility for 20min

back next week :D

Alex Burden 11-23-2015 01:25 AM

Re: Its me and it's her (the wife)
A chilly Monday morning -10 degrees C or 14F. Both of us were a little tired today after a weekend of not doing anything at all. Wife wasn't grumpy or anything just tired.

So last night I put together a list of 5 different WODs that I showed the wife after our warm up. She got to choose what we going to do.

Warm up
C2 row for 5 min. 20 seconds reasonable speed and 10 seconds taking it easy. This got the heart rate up a bit.

Stretch and mobility for a while and then some general warming up with a KB, barbell and a wall ball.

Today's WOD - wife's choice

15.3 - scaled - repeat
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Results were in
Me - 664 (2 rounds + 50 WB's + 114SU's)
Wife - 764 (3 rounds + 14 WB's)

My previous result was 690reps so I was close but then I realised afterwards that I used a 10 feet target and not the 9 feet, so this may have affected this result a little.. who knows.

The wife has never done this before so she had nothing to compare too but she ripped it.... she got ahead of me after the first round and all I saw from there was her back :D

Warm down

I did 50 DU's which no way lowered my heart rate but I need to practice them. Then we did some stretching and mobility but the wife did some K2C and I did some strict pull ups (to chest) for 6 sets of 5 reps.

It was a good day but doing this WOD on a Monday morning was maybe not the best thing but that's life... just suck it up :)

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