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

Alex Burden 06-01-2015 12:07 AM

Re: Its me and it's her (the wife)
 
Here we are again, Monday 05.20 and the weather is absolutely crap outside, it's been raining for 3 days :(

But it's not raining in the gym.... :) so back to work...

Wife is in a good mood too.

So we planed today's work out yesterday and we decided to take it easy and share the load.

Warm-up for 10min
Row 200 meters

As many rounds within the row time
WB - 1-2-3
Run 2 lengths of gym

The person on the rower rows 200 meters while the other does 3 WB cleans (use 3 WB's with 3 different weights, 1 rep of each WB) and then run 2 lengths of gym, repeat until row is completed.

Some stretch and mobility work.

Then onto today's idea was to count the KGs and share the load.

3000kgs - Bench press (wife's choice)
3000kgs - Front squat (my choice)
1500kgs - Weighted sit ups (wife's choice)
2000kgs - Shoulder press, front or rear (my choice)
1000kgs - Biceps curls (wife's choice)

Not a heavy day at all but the reps were quite high depending on what weight we chose to use.

Stretch and mobility for 20min

and that was that.

Alex Burden 06-02-2015 12:06 AM

Re: Its me and it's her (the wife)
 
Well hello Tuesday :D its that time again. Wife is tired today but looking forward to todays WOD. We planned this last night, she got to choose.

Warm-up for 10 rounds
200 meters on the C2 rower
25 DU's or 50 SU's

Whoever is on the rower sets the pace, get your DU/SU's done within that time. Then swap places. This was a good warm up and got the heart going.

Then onto
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.

5 reps EMOM for 30 minutes

Minutes 1-5 - WB cleans 10kgs/6kgs - 10ft (each reps starts with the WB on the floor)

Minutes 6-10 - OHS 40kgs/15kgs

Minutes 11-15 - T2B/K2C

Minutes 16-20 - Pull ups (kipping/assisted)

Minutes 21-25 - KB swings 24kg/12kg

Minutes 26-30 - Lengths of the gym.

This was good, no stress and no overloading.

Warm down
Stretch, mobility work and a lot of chat with those around us who seemed to wonder what the hell we were doing. Just to note we work out at a globo and only a hand full of people know what CF is and only 4 people actually do it.

A good day............ :D

Alex Burden 06-05-2015 12:09 AM

Re: Its me and it's her (the wife)
 
Well had a couple of days off and we are now back to business.

Todays theme - snatch. The wife has never done this before and she was looking forward to it as this was something totally new.

We had a coach today in the form of a friend that has been doing this for 20years...

So on to today - Warm up
10 rounds of 200m row while one of us does Wall balls.

Then some stretch and mobility work before starting anything.

Then onto:
4 reps Back squats and then 4 reps front squats for 3 sets - light weight but increase after every set
3 reps Back squats and then 3 reps front squats for 3 sets - moderate weight but increase after each set
2 reps Back squats and then 2 reps front squats for 3 sets - heavy weight but increase after each set but no higher than 70% 1rm

The wife and I rotated on the same rack and in between the sets we would warm up the shoulders with rotation exercises on an empty bar to get ready for the next movement OHS.

So after the squats we went onto OHS to prepare for later.
3 reps OHS for 3 sets
2 reps OHS for 3 sets
2 reps OHS for 3 sets pause at the bottom.

Now after this things we feeing good and we were ready for the next thing Snatch balance - heaving, pressing and dropping
3 reps for 3 sets
3 reps for 3 sets increased weight
2 reps for 3 sets increased weight

Continuing on to hang snatch
2 reps for 3 sets
2 reps for 3 sets increased weight
1 rep for 3 sets increased weight

Now after all of this and the breakdown it felt natural to put this together and hit a full snatch.
3 reps for 3 sets
3 reps for 3 sets increased weight
2 rep for 3 sets increased weight
1 rep for 3 sets increased weight

By this time we were getting tired and concentrating is hard so when we were going to lift we tried to make it count.

Now the wife that has never done this before came along way and had no problem with 15kgs, yes there are allot of things to work on but she was not bad and over time she will get better. She was really pleased herself and was really happy.

Now myself I had a good session and I need to get under the bar quicker which improved as time went on. I would say 30% of the lift were good, not saying that 70% were bad but the small details make the difference. I did notice that the bar hit zero gravity and that I could get under the bar more often than before. What I am going to do is change the barbell the next time to an older one... there was a massive difference in the rotation of the bars and this might make a difference next week.

A good day - all happy

Alex Burden 06-08-2015 11:57 PM

Re: Its me and it's her (the wife)
 
Had a couple of days off from training but have worked my a r s e off over the weekend and yesterday.

Wife is sick and won't be around this week I think which is a shame but I will get over it :D

So on the menu today :D

Warm up
for 5 rounds
250 meters on the C2 rower
4 lengths of gym (increase by 2 after every round)
WB ladder, 1 rep on 3,4,6,9 and 10kg

Stretch and mobility

3 WOD's today
Easy
27 cal row
24 DU's
21 lengths of gym

Medium
18 cleans 70kgs
15 T2B
12 Sumo high dead lifts 45kgs

Hard
9 snatches 40kgs
6 C&J 70kgs
3 rope climbs 15ft

For the grand finale
24 Du's
12 Sumo high dead lifts 40kgs
9 snatches 40kgs

First get my breath back and get my pulse down and then stretch and mobility for another 15 min.

A good day all in all.

Alex Burden 06-10-2015 12:14 AM

Re: Its me and it's her (the wife)
 
The alarm went 05.20 as usual and I felt good after getting a good nights sleep without the wife coughing in the middle of the night.

Got to the gym at 06.00 ready.

Warm up
75 calorie row

Wallball ladder 3,4,6,9 and 10kgs for 5 rounds..
1 round = 1 rep on each
2nd round = 2 reps
and so on

For 5 rounds

3 push ups
3 pull ups

Then
50 hip extensions
50 sit ups
100 DUs

Finale today - for 10 rounds
10 cal row
4 lengths of gym
3 push ups
3 pull ups

Warm down

walked around for 5 min, stretch and mobility for 15min

I was really pleased with today and the final WOD was simple but good on the lungs.

Alex Burden 06-12-2015 03:57 AM

Re: Its me and it's her (the wife)
 
Took it easy yesterday and today

2 x 1hr walks.

6.5 km's both walks.

Alex Burden 06-14-2015 12:43 PM

Re: Its me and it's her (the wife)
 
Normalt never work out on the weekend but today was different.

1 1/2 hours stretch and mobility.

Going to rest tomorrow instead.

Alex Burden 06-16-2015 12:26 AM

Re: Its me and it's her (the wife)
 
The wife is still has a cold and is still not working out, 10 days now, better to be on the safe side rather than rush back into it.

So I was all by myself today :D free to do whatever I wanted... and guess what I did :D

Warm up
Run 20-25 lengths of the gym alternating high knees or heels touching back side. this got my pulse up.

For 2 rounds
250m row
10 air squats
250m row
10 WB cleans 22lbs

some stretch and mobility

Then on to
4sets x 10reps shoulder press behind the neck
4sets x 10 reps Sumo DL high

8 sets x 5 reps Snatch balance,
Now the difference this time was that I did them in this order: heaving, pressing and dropping and continuing like this through the 8 sets.

So the first set went like this:
1st rep heaving
2nd rep pressing
3rd rep dropping
4th rep heaving
5th rep pressing

so the first rep on the 2nd set continued from where I left off
1st rep dropping
2nd rep heaving
3rd rep pressing
4th rep dropping
5th rep heaving

This makes thing very different during the sets and means you have to prepare differently mentally, remember to increase the weight after each set.

Final set = 1 rep Snatch balance increasing weight until failure - choose either heaving, pressing and dropping
50 kgs ok
52 kgs ok
55 kgs ok
60 kgs failure
60 kgs ok
62 kgs failure

I noticed I was quite tired at the end from all of the previous reps but I feel I am getting better under the bar.

The goal in the end is to increase my snatch so this build up is great. Give it time :D

Alex Burden 06-17-2015 12:29 AM

Re: Its me and it's her (the wife)
 
Another day and looking forward to doing what I like without the wife :D so I am making the most of it.

Warm up
250m row at the pace of 2min/500m
4 lengths of gym

250m row at the pace of 1min 58sec/500m
4 lengths of gym

250m row at the pace of 1min 56sec/500m
4 lengths of gym

Repeated round until I reached 1min36 pace/500m

This was a really good warm up because it makes it very slow and you gradually build up heat and the run is my active rest.

Some stretch and mobility.

Then on to
5 x 10reps Bench press - increase weight after each set.

10 rounds
3 push ups
3 pull ups

5 rounds
5 hip extensions
5 sit ups
5 push ups

5 rounds same weight all the time
1 dead lift
1 sumo dead lift high
1 hang clean
1 clean
1 C&J

For fun
5x10 bicep curls

Warm down
Allot of stretch and mobility for about 30min.

I was pleased with today and it felt like I worked the whole body.

Alex Burden 06-21-2015 01:45 AM

Re: Its me and it's her (the wife)
 
Not much working out the past 3 days but allot of walking.

On average 5kms a day twice a day.


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