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Old 09-07-2015, 12:14 AM   #121
Alex Burden
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Re: Its me and it's her (the wife)

A new start to a new week. This morning the sunshine is shining after constant rain and floods where we have had 4inches of rain over the past 24hours. So the water has drained away and we could actually drive to the gym today.

The wife is a little tired today, nothing unusual . I was not that alive myself this morning! I did not eat that well yesterday and I think this showed today. The wife actually had an idea yesterday as to what we should do today... a chipper, so that was what we did today.

Warm up
for 5 rounds (rotate after each row)
1min row
while the other does
2 lengths of gym
4 wall balls

Some stretch and mobility and warm up with todays chipper exercises.

on to todays plan - Chipper - for time

10 lengths of gym (total 250m)
15 T2B/K2C
20 KB swings 20/12kg
25 Deadlifts 70/35kg
30 DU/60 SU's
25 Deadlifts 70/35kg
20 KB swings 20/12kg
15 T2B/K2C
10 lengths of gym

And the times are in:
Me - 12:40
Wife - 10:04

The wife just blew past me today on the T2B when she did the K2C and all I saw from there was her back but she did not stop and just killed it today. Those damn T2B were not my thing today but I can't take anything away from the wife. She ripped me a new one today and she was pleased with that, very pleased.

Warm down
Light C&J maybe 20 reps and then some stretch and mobility

And that was that for Monday.
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Old 09-07-2015, 11:38 PM   #122
Alex Burden
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Re: Its me and it's her (the wife)

Tuesday morning, little chilly outside but a clear sky. The usual routine before we left to hit the gym. Got to the gym 6.05 this morning, still dark outside.

So the warm-up for 5 rounds each
1 min row

while other completes as many rounds as possible
2 lengths of gym
5 wall balls

Stretch and mobility to get going.

Plan of attack today no rocket science today.
Front squat, back squat and deadlift, get as far as you can or as far as you want too, go to failure or not it was up to ourselves.

Start - Front squat
the wife
3 x 20kgs
3 x 25kgs
3 x 30kgs
3 x 35kgs
2 x 40kgs
1 x 45kgs
1 x 50kgs
1 x 53kgs all good lifts

Me

3 x 20kgs
3 x 45kgs
3 x 60kgs
3 x 70kgs
3 x 80kgs
1 x 90kgs
1 x 100kgs
1 x 110kgs all good lifts

Back squat
The wife
1 x 50kgs
1 x 53kgs
1 x 55kgs all good lifts

Me
1 x 110kgs
1 x 115kgs
1 x 120kgs
1 x 125kgs all good lifts

Deadlift
The wife
1 x 70kgs
1 x 80kgs
1 x 90kgs
1 x 93kgs fail - this was an attempt to a new PR

Me
1 x 110kgs
1 x 130kgs
1 x 140kgs
1 x 150kgs all good lifts

Totals for today
Wife - 198kgs
Me - 385kgs

Today was a good day and a good test to see how things are. All of the lift were done within 1 hour which meant there was no stress involved.

Warm down
Stretch mobility and some DU training.
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Old 09-09-2015, 05:31 AM   #123
Alex Burden
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Re: Its me and it's her (the wife)

Rest day today for both of us.

Forgot to mention the wife hit a new PR in the front squat and equalled her back squat yesterday. :
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Old 09-10-2015, 12:02 AM   #124
Alex Burden
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Re: Its me and it's her (the wife)

Thursday morning bright and early the wife is happy and we were looking forward to today. We had 2 choices either Nancy or a 30min EMOM, now tomorrow I know we are going to work on our snatch technique so Nancy was not the best idea for today so we will leave that to next week .

Warm up
1000m row, nice and easy pace
sets of 5 reps wallballs to get the hips going, as many sets as you want.

Light stretch and mobility and then warm up with the exercises planned for todays Wod during the set up of them. This took 10-15minutes.

Plan for today - 30min EMOM

min 1-5 = 8 box jumps, 24"/20"
min 6-10 = 10 barbell rows (choose own weight)
min 11-15 = 15kb swings 24/12kgs
min 16-20 = 10 sit ups
min 21-25 = 10 push press/jerk (same weight as barbell row)
min 26-30 = 10 walking lunges

So the plan was not to beat the crap out of us today but to keep an even pace and keep the pulse at a comfortable level but those Kb swings were tough today. We had a good sweat on by the end of the 30min which was good.

Warm down

1000 meters on the rower to flush the system a little and then onto stretch and mobility for another 20mins.

A good day today
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Old 09-11-2015, 12:15 AM   #125
Alex Burden
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Re: Its me and it's her (the wife)

Tired, stiff and sore this morning, the wife was really tired, not grumpy just tired ok I say tired but she was a little grumpy too.

The plan for today was to work on the snatch, the wife was not keen on that this morning so she did her own thing and I worked on technique.

Warm up 4 rounds
Row as far as possible in the time it takes to jog 6 lengths of the gym. Nice easy pace on the run.

Light stretch and mobility.

Then from here we split up
The wife
5k row (took 25min at a nice and easy pace)
100 K2C
100 wall balls

She took it easy and made sure every rep counted. No rush just get it done.

Then me
It took some time to get the body going this morning and to hit all of the positions needed. The weight was not so important.

Front squats, shoulder presses, hang snatches, dead lifts, OHS, all to get the full range of movement before trying any snatch at all.

Its quite amazing that last week went really well and today I do something weird where my knees move inwards when I drive from the hip position. The brain was not there today and it took 30min trying to fix that. I expect I was thinking way to much today and that messed the whole thing up. Its hard to concentrate so hard and then pull the damn thing off.

In the end I hit some really good snatches at 50kgs/110lbs, the pull from the ground was slower and the pop from the hips felt and looked good.

To finish off I did some single push presses/jerks and took that up to 85kgs/187lbs without any problems.

Also did some OHS at 60kgs/132lbs, 6 sets of 2-3 reps.

Warm down
stretch and mobility

and that was that for this week, back on Monday
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Old 09-14-2015, 06:10 AM   #126
Alex Burden
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Re: Its me and it's her (the wife)

Another new week , no wife today as she had to take our 17yr old (our youngest) to get his knee checked out as he has had problems for a while. So I was all alone, but that was not a bad thing today

Warm up for 5 rounds
15 calorie row
4 lengths of gym (=100m)
5 wall balls

stretch and mobility and some light warming up in the movements I had planned for today.

So plan for today
I spent 5min on bar muscle ups to work the my technique a little but I could feel I right shoulder so I stopped. Not taking any risks today.

Todays WOD - 5 for 5 rounds
5 Box jumps 24"
5 strict pull ups
5 sit ups
5 push ups
5 air squats

nice and easy pace no rush - took 8min

Thruster ladder - go unbroken sets of 5 as far as I can without rushing or watching the clock. Increase 10kgs/22lbs after every round.

5 reps @ 20kgs/44lbs
5 reps @ 30kgs/66lbs
5 reps @ 40kgs/88lbs
5 reps @ 50kgs/110lbs
5 reps @ 60kgs/132lbs
5 reps @ 70kgs/154lbs
5 reps @ 80kgs/176lbs - only 1 rep completed, bloody hard that one.

Final
75 hanging sit ups
10min DU's

stretch and mobility for 15min
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Old 09-14-2015, 11:56 PM   #127
Alex Burden
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Re: Its me and it's her (the wife)

Here we go, Tuesday morning, 05.20 and the wife was really tired today after going to the doctors yesterday and then working late. My youngest has to go for an MRI to check his knee out and it feels a step closer to find out the real problem.

So on the basis that the wife was tired today I thought we could share the workload for the day. We used the warm up as part of todays workout stretching a little in between exercises.

Plan of attack - warm up do as much or as little as you want until we are done.
The below three at the same time rotating between rower, one of us had to be on the rower all of the time. We had 16 lengths left once the row and wall balls were done. But we had to complete them.
3000m row
100 lengths of gym (= 2500m)
100 wall balls


Then onto - once one movement was completed we chose a new one.
100 cleans or clean & jerk (50% of 1rm C&J)
100 T2B/K2C
1000 SU's or DU's
yes 1000
50 front squats from the floor (use same barbell you used earlier for clean and C&J)

Warm down
15min stretch

even though it does not look that difficult it was a hard day today and the body took some crap today, sweated like a pig and the wife was happy
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Old 09-17-2015, 12:06 AM   #128
Alex Burden
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Re: Its me and it's her (the wife)

Well here we go again.... The wife is still tired and I can tell she would rather sleep another hour but as soon as I get up she will get up because I know she really enjoys working out but does not want o miss anything plus she knows its good for her. Allot of people would just give up when things get a little tough or their tired, but its the strong minded ones that get through it. Life must go up and down for it to work, it all depends if you want to push through it

Warm up for 6 rounds
10 cal row
run as many lengths of gym while the other rows.

then for 5 rounds
run 2 lengths of gym while the other does 5 wall balls

Plan of attack today - the 1 minute challenge!
so based on the fact the wife is tired I thought I would make it a little more exciting today and short and sweet . One of us would choose the movement then its game on for 1min. We alternated who would go first. The wife chose her weight when required and then I based my weight by adding at least 30%.

We would warm up with the movements to get the feel and then it was game on.

Round 1 Wall Balls
Wife - 30
Me - 31

Round 2 KB swings
Wife - 29
Me - 33

Round 3 Single unders
Wife - 154
Me - 115

Round 4 Push Jerks
Wife - 30
Me - 38

Round 5 Ring pulls
Wife - 27
Me - 27

Final 2 rounds were face to face game on
Round 6 Dead lifts
Wife - 27
Me - 32

Round 7 Burpees
Wife - 13
Me - 16

Warm down
Stretch and mobility for 15min

So even though it might seems that we did not do allot it was good fun and hit all the right spots. The wife was happy by the end and full of life
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Old 09-18-2015, 01:34 AM   #129
Alex Burden
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Re: Its me and it's her (the wife)

It's Friday and the last work out for this week and the last work our for the next 10 days! off on holiday for a week to a warmer climate with the wife .

The wife decided not to work our today because she wants to leave work early and get her hair cut before we go on holiday... I can understand that but she will be a little jealous as to what I did today.

Warm up 5 rounds
250m row
run 6 lengths of gym

Stretch and mobility and warm up well in the movements for the plan I had today.

So the plan of attack - Helen
3 rounds for time
400m run (20lenghts of gym @20m)
21KB @24kgs
12 pull ups

Time = 15.04 previous PR was 16.38 so I whipped that

The time was not the best but I lost loads of time due to the lengths of gym and the start and stopping at each end of the 20m run. I worked it out that I probably lost 30-40 seconds on each run due to the 20 start stops during each 400m. Next time I am going to use 1/4 of the basket ball court in the gym and run laps instead and then compare. It should make a difference

Plan of attack II
One of the coaches in the gym I train at told me about a WOD he did and that he did it in 9.13 and he was really proud of the time, so I thought I would give it a go after resting 5min after Helen to see how it would go.

For time
300m row
30 push ups
600m row
20 push ups
900m row
10 push ups

Time 11.15

Now I was totally out of it after Helen but there was no way in hell I was going to give up . The first round of push ups were the hardest and I was tired in my shoulders and they felt like they took for ever.

So next time I do it I am going to give it hell and show him how it is done. Goal for next time under 9min, just to **** him right off

Warm down

Stretch mobility and allot of fluids

So I am pleased with this week and looking forward to a week of recuperation and a beer or two.
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Last edited by Alex Burden : 09-18-2015 at 01:48 AM.
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Old 09-28-2015, 12:25 AM   #130
Alex Burden
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Re: Its me and it's her (the wife)

Well it's been a whole 10days from working out at the gym which has been great for the body. Even though we were on holiday I would say we swam 1000m a day in the pool and then we worked on our biceps later during the day and the evenings , I must say you get a better bicep pump with large beer glasses than cocktail classes .

So getting up this morning at 05.20 was horrible today and the wife was really tired today and grumpy, I was only tired, so my job was to try and make the wife more positive, a very difficult task today

So the plan for today was to get the body and brain going without breaking or tearing anything.

Warm up
for 4 rounds
C2 Row for the duration of the below then rotate.

6 lengths of gym
5 wall balls
5 sit ups

Stretch and mobility and warm up with the exercises below.

Plan of attack - have fun, no breaking anything or tearing anything.
For around12 rounds no rush in between rounds but gradually increasing the weight after each round until we reached a suitable/comfortable weight for the final 3 rounds.

1 DL - (hold 1 sec at top strait into)
1 Hang power clean - (hold 1 sec at top strait into)
1 Push press/jerk - (hold 1 sec on the shoulders)
1 Front squat - done

Twist on above
from round 3 and onwards add 5 sit-upsto the end of the round.
from round 6 and onwards add 5 sit-ups + 5 push-ups to the end of the round.
from round 9 and onwards add 5 sit-ups + 5 push-ups + 5 KB swings to the end of the round.

So that was that to start with and it felt as if the body had woken up again after a week away.

Final plan short break between rounds.
Me - 60kgs/135lbs
wife - 25kgs/55lbs

2 rounds
2 DL
2 Hang power clean
2 Push press/jerk
2 Front squat
10 sit-ups + 10 push-ups + 10 KB swings

2 rounds short break between rounds
3 DL
3 Hang power clean
3 Push press/jerk
3 Front squat
15 sit-ups + 15 push-ups + 15 KB swings

2 rounds short break between rounds
4 DL
4 Hang power clean
4 Push press/jerk
4 Front squat
20 sit-ups + 20 push-ups + 20 KB swings


Warm down

Stretch and mobility for 15min.

This was a good start and we felt we work a bit of everything and got the lungs going a bit. Nothing broken or torn today.
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Last edited by Alex Burden : 09-28-2015 at 12:37 AM.
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