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Alex Burden 04-23-2015 12:17 AM

Re: Its me and it's her (the wife)
And here we go again..... [B]The wife[/B] and myself actually planned todays workout last night.

10min on the C2
Twist to rowing - row at a nice comfortable pace but not to easy. When the clock hits every 10 seconds you pull really hard for 1 row this time then go back to your normal pace. Keep this up for the full 10 minutes.

[B]Then onto[/B]
Total body warm up with mobility and stretch and light weight on the exercises we are going to do during the WOD, which you can see in the actual WOD. This took 20minutes.

[COLOR="Blue"][B]EMOM for 30 rounds[/B][/COLOR]

[B]Rounds 1-5[/B]
5 reps - WB cleans 10kgs/6kgs (each reps starts with the WB on the floor)

[B]Rounds 6-10[/B]
5 reps - OHS 40kgs/15kgs

[B]Rounds 11-15[/B]
5 reps - T2B/K2C

[B]Rounds 16-20[/B]
5 reps - Pull ups (kipping/assisted)

[B]Rounds 21-25[/B]
5 reps - KB swings 24kg/12kg

[B]Rounds 26-30[/B]
5 reps - lengths of the gym.

Now there is more rest in this WOD than actual lifting but that was the goal with today. The idea is not to rush and make sure each and every rep/movement is 100% correct.

This was a comfortable work out and we did bring up a sweat... a good day... :D

Alex Burden 04-23-2015 11:46 PM

Re: Its me and it's her (the wife)
Alarm clock rung at 05.20 as usual.... looked out the window and the sky was as clear as day :D not a cloud in sight.

So what is the plan for today??? well we had a plan but we changed it before we got in the car.... we had planned to hit *Jackie* today but we were both quite tired in the shoulders so we changed our minds.

No rocket science today and no heavy weights... the [B]warm-up[/B] was also the beginning of the work out today.... nice easy pace to get the body going and get the lungs feeling alive. As time went and the body got warmer we could push a little harder.

[COLOR="Blue"]Row 15 calories
Run 200meters

Row 20 calories
Run 200meters

Row 25 calories
Run 200meters

Row 30 calories
Run 200meters

Row 35 calories
Run 200meters

Row 40 calories
Run 200meters
[B]Then onto:[/B]
[COLOR="Blue"]Ring pulls[/COLOR] - sets of 5 reps alternating between us for 3 min, as many sets as possible.

Then we went back to [B]good old body building[/B] - Bicep curls
[COLOR="Blue"]Dumbell curls 6 sets of 6 reps
Barbell curls 6 sets of 6 reps
[/COLOR]Used a good weight to really feel the burn and no resting between sets, alternating between the dumbells and then the barbell.

[B]And that was that for today....[/B]

[B]Warm down:[/B]
Allot of mobility and stretching today... must have been 40min today

Alex Burden 04-27-2015 12:36 AM

Re: Its me and it's her (the wife)
Well hello Monday and the beginning of another new week :D

Took it easy overt he weekend so both [B]the wife[/B] and I are a little fresher today.

5min on the C2
Row at a nice comfortable pace but not to easy. When the clock hits every 10 seconds you pull really hard for 1 row this time then go back to your normal pace.

Wife hit 945meters (did not check the calories)
I hit 1310meters and 80 calories if I remember

Some light mobility and stretch for 10min.

[B]Then onto[/B]
Ab training first...
K2C - 5 sets of 5 reps to warm up

Then - 5 sets of 5 reps L hangs with a slow lowering of legs (negative training)
Then - 5 sets of 5 reps T2B/K2C
Then - 5 sets of 5 reps normal sit ups.

To finish off 1 set of each movement for 3 rounds.

[B]Finale[/B] - [COLOR="Blue"]hang cleans onto hang squat cleans - [B]technique[/B][/COLOR]
The idea today was to work on the basics and then progress to the final movement of the hang squat clean.

A friend of ours that has 20years weightlifting experience put us through our paces and coached us through it.

Sets of 5 reps

The wife[/B] needed to work on this quite allot but after a little while we noticed she needed to add a lot more weight. The progression from the start position with here active shoulders and arm and getting the timing right took 10min to get into her head. Once the weight was increased she did allot better and she was pleased with the final result. Another year of training before this is somewhat perfected...

She started with a light 10kg barbell and finished off with 35kgs. She could go allot heavier but weight is not important.. Technique is priority

In total 20-25 sets of 5

[B]Myself[/B] - the starting position is not a problem but we noticed that I was not fluent in the transition. I am really strong when I power clean as my upper body strength is good which means this takes over when trying to move the weight and transition into the hang squat clean.

I had to increase the weight quite quickly to force the barbell to really hang from my arms and force me into the transition under the bar and become more explosive.

In the end it paid off because when you get tired you must have the technique to be able to move the weight and I got tired.

So I started off light with the bar increasing to 40, 60, 70kgs and ended up doing 5 sets of 5 in the end with 80kgs.

In total 20-25 sets.

So in all not a difficult day but mentally tough as we needed to concentrate to make sure what we did we did right.

Alex Burden 04-28-2015 12:13 AM

Re: Its me and it's her (the wife)
Another wonderful start to the morning, slight frost outside but not a cloud in the sky....

So ... what did we do today?

C2 rower, shuttle runs of the gym and wall balls for a bit of a change today.

[B]Wife starts [/B]- [COLOR="Blue"]C2 rower[/COLOR]
[B]I start[/B] - [COLOR="Blue"]run 2 lengths of gym and then 4 walls balls for 4 rounds[/COLOR]

We both start at the same time and once I am done with my part we switch places and continue... not resetting the rower.

Did this for 4 rounds each (1 round = run and row).
This took us 12 minutes to complete, 2,8km on the row/170calories.

[B]Then onto:[/B]
[B]10 rounds each of:[/B] [COLOR="Blue"]3 strict pull ups [/COLOR](assisted for the wife) and then [COLOR="Blue"]3 strict barbell shoulder presses behind the neck [/COLOR]increasing the weight as we moved along.

This was a good test to get the upper body tired before the next part.

[COLOR="Blue"][B]OHS [/B][/COLOR] - sets of 2,2,2,2,2,2,2,2,2,2,2, until we were done.
Idea is to start of light and increase the weight as we move along but keeping control and not letting the form go.

Wife went up to 18kgs today and I went to 60kgs.

The wife had 1 no-rep at the end on her very last lift, she gave me the ok on all of mine today.

[B]Final test:[/B] [COLOR="Blue"]2 min AMRAP - pull ups[/COLOR].
Wife 20
Me 35

[B]Warm down:[/B]
stretch all over the place and some mobility work.

A good day today. We were both pleased with the way this went.

Alex Burden 04-29-2015 12:14 AM

Re: Its me and it's her (the wife)
All alone today [B]no wife[/B] as she had to go into work early today.

So I took advantage of this today :D

[B][COLOR="Blue"]Warm up[/COLOR][/B] - 10 rounds
C2 rower - 15 calories
2 lengths of gym
5 wall balls 20lbs

Good warm up and had a sweat on after I was done. No stress in it but just kept moving. On the rower I made sure the 15 calories did not take longer than 45 seconds to complete and I rested on the short run.

[B][COLOR="Blue"]Then onto[/COLOR][/B]
[B]WOD 1 [/B]- 10,9,8,7,6,5,4,3,2,1 reps
KB swings
Wall balls
Front squats

[B]WOD 2 [/B]- 10 rounds
3 reps - power snatches
3 rope climbs @ 15 feet
3 ring dips

[B][COLOR="Blue"]Onto - technique[/COLOR][/B]
Power snatches in sets of 4-5 reps, no counting just did them for around 30min. Quality not quantity.

OHS - sets of 8 reps for 10 sets

[B]EMOM [/B] for 10 minutes- jog 4 lengths of the gym every minute as a warm down and the remaining time stretch something very lightly.

Final part warm down was 40 lengths of the gym none stop at a nice pace to clean the lungs and loosen up the body a little. no rush.

Stretch and mobility for 20min at the end

In total 2 hours at the gym today...

Alex Burden 05-04-2015 12:27 AM

Re: Its me and it's her (the wife)
And here we go.......... a new week a new day :) [B]the wife[/B] is tired today so I had to cheer her up this morning... not very easy today but she got happier as time moved on.

No working out for the past three days, but been working on my summer house 8hrs a day.

So.... [B][COLOR="Blue"]Mondays warm-up[/COLOR][/B]
For 10 rounds - while one rows the other runs, swap after every minute.
1 min C2 rower for calories - min limit - wife= 15 calories/min, me= 20 calories/min
4 lengths of gym (this is about 100m in total)

Stretch and light mobility for 10min

[B][COLOR="Blue"]Todays theme[/COLOR][/B] - rear delts, back and abs with a twist.
5 sets of 8 reps resistance bands - face pulls
5 sets of 8 reps resistance bands - rows

[B]Then onto-[/B]
Classic one arm dumbbell row on the bench - 6 sets of 8 reps
Sit ups - 6 sets of 10 reps.
While I hit the row the wife did the sit ups, rotating after each set.

T2B/K2C 5 sets of 5 reps
Ring pulls 5 sets of 5 reps
Rotate after each set

5 rounds
Max Sit ups 1min
Max lengths of gym 1min
Rotate after each set

5 rounds
Max Sit ups 1min
DU's or SU's 1 min
Rotate after each set

Stretch and mobility for 20min

Alex Burden 05-05-2015 12:09 AM

Re: Its me and it's her (the wife)
Dull morning this morning and [B]no wife today[/B], she had to go into work early today :(

Goal of today to make her jealous of today's workout :)

[COLOR="Blue"][B]Warm up- for 10 rounds[/B][/COLOR]
1 min row
run 4 lengths of gum

Light stretch and mobility to get body going.

Then warm up with the exercises I have planned for todays WOD.

[B][COLOR="Blue"]WOD for today[/COLOR][/B]
[B]Chipper for time.[/B]
100 - calorie row
80 - cleans @ 40kgs
60 - T2B
40 - box jump over 24"
20 - thrusters @ 30kgs

[B]Time for this 39:22[/B]

It was the cleans that took the longest time as touch and go was not planned for this WOD. I reset after each rep to ensure every rep was a good one.

All in all a simple WOD that beat the crap out of me.... but I was pleased

Alex Burden 05-06-2015 12:03 AM

Re: Its me and it's her (the wife)
Woke up to a wet and rainy morning today :( grey grey grey that's all you see...

The Wife was with me today :D, as I said she thought yesterdays WOD was good and she would have liked to have done it.

So after yesterdays workout, [B][COLOR="Blue"]today is no brainer day[/COLOR][/B] no rocket science.

[B]Warm up- for 3 rounds[/B]
C2 rower
2 lengths of gym then 5 WBs for (2 rounds)

I started on the rower and rowed until the wife was done with her 2 rounds then we swapped places and so on until we had completed 3 rounds each.

light mobility and some stretch

[B][COLOR="Blue"]Then onto[/COLOR][/B]
Bench press sets of 8 reps for x number of sets increasing to 70% of 1 rep max.
Dumbell pullovers for 5 sets

After this we did barbell bicep curls for 6 sets x 8-10reps

and that was that.

Warm-down will stretch and mobility work for 20min...

like I said a no brainer today :D

Alex Burden 05-07-2015 12:17 AM

Re: Its me and it's her (the wife)
Hello to a bright sunny morning :D and the birds outside are going nuts.... spring has really kicked off.

[B]Wife[/B] had a niggle in her neck today but decided to work out anyway... good on her as after the warm up she was feeling fine.

[B]So - warm-up[/B] for 10 rounds, nice easy pace no stress just get the body warmed up and a little sweat on.
1 min row
2 lengths of gym
5 wall balls
2 lengths of gym
5 wall balls

some light stretch and mobility afterwards.

[B]Todays goal[/B] - [B][COLOR="Blue"]Benchmark WOD - Jackie
1000m row
50 thrusters @ 20kgs/15kgs
30 pull-ups

We have never tried this before so we had no expectations which is great.
[B]Before the WOD[/B] - warm up with the all of the exercises in the WOD plus shoulder presses behind the neck, some squats and a few other movements.

[B][COLOR="Navy"]So the result is in:[/COLOR][/B]
Me - 9:53
Wife - 11:45 (assisted pull ups)

Not bad for a first time and I know we can beat this next time. I'm 45 and the wife is 46, we have no idea about the time so I am going to look around and find out so we have some type of goal.

After Jackie - a warm-down for 20 min plus stretch and mobility.

and that was it for today :D

Alex Burden 05-11-2015 12:10 AM

Re: Its me and it's her (the wife)
Well hello Monday and a new week. The sun is up and it is a little chilly but not a cloud in the sky :D

No work out for the past 3 days but [B]the wife[/B] an I have been working on our summer house for 3 days 8hrs a day.

So onto to todays work out.. We programmed today together

[B]For 5 rounds[/B]
Row for 1½min
3 lengths of gym
5 WB
2 lengths of gym
5 WB

Some light stretching and mobility.
Also warm up with all of the exercises that we have in the WOD's for 20min to make sure the whole body has woken up and is ready.

[B][COLOR="Blue"]Chipper x 2 [/COLOR][/B]
50 - Double unders
40 - KB swings 16/8kg
30 - WB 6/4kg
20 - T2B/K2C
10 - OHS 30/15kg

30 - cleans 50% 1rep max
20 - pull ups
10 - Burpees

[B][COLOR="Blue"]Warm down[/COLOR][/B]
Strecth. jog, strectch , jog, mobility, jog for 20min in total.

Today was quite good and the wife was pleased and enjoyed the wods.

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