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Old 05-14-2019, 07:42 AM   #971
Vic McQuaide
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Re: Its me and it's her (the wife)

Alex,
Keep up the great work!
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Old 05-15-2019, 01:18 AM   #972
Alex Burden
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Re: Its me and it's her (the wife)

Cheers Vic, things are getting back to normal again. Knee is holding out at 25%, will start increasing over the coming few weeks.


Wednesday morning... this is going to be a 5 day week tihs week... Wife is up to it . Wife was tired this morning as things catch up on her this week, apart from that she was a little sore in places from yesterday but most important no forearm issues from the pull ups whch is great.


Plan - This is going to be a long one


Warm up
Row 4min to get the blood flowing
Pipe work and some light mobility

Test everything that was to come and set the limits we need to follow

25min in total i would say.



This is going to be a long one
Plan is to work between 40 and 80% of capacity. This varies depending upon the planned load. I would have liked to push it a little harder but i need to wait a few more weeks, but i am getting there.


1 running clock @ 40min

5 rounds each x 2 min
Min 1 - AAB - 7/10 calories
Min 2 - Medball Carry strongman style on shoulder 2 x 20m, 23/40kgs (50/88lbs)


4 rounds each x 4 min
Min 0-2 - Ski-erg - 14/20 calories
Min 2-4 - 4 burpees + 4 KB swings 16/24kgs (35/53lbs)


3 rounds each x 6 min
Min 0-3 - Row - 25/40 calories
Min 3-6 - 10 sit-ups, 10 push ups, 10 air squats


This was a good workout, not to stressfull but kept the heart pumping so that we got a sweat on.

The averages time to complete the AAB, Ski, Row were:

Wife - 7 cal = 40 sec, 14 cal = 1.30, 25 cal= 2.00
Myself - 10 cal = 25 sec, 20 cal = 1.20, 40 cal= 2.00

We both really enjoyed today, it was fun, we had time to chat a little inbetween getting down to business. Of course we wanted to beat each other on each part but we had to be smart and not blow out anywhere.


Cool Down
clean up everything
stretch and mobility for 20min
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Old 05-16-2019, 12:49 AM   #973
Alex Burden
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Re: Its me and it's her (the wife)

Thursday morning, both feeling good and a little tired from yesterday.

Plan - everything 6 x10 reps


Warm up
7min on a stationary bike, light for me, just getting the motion and knees warmed up.

Very short stretch, a couple of minutes.


Plan
A couple of sets warm up before we started

6 x 10 reps - Leg extensions - 16-46kgs
6 x 10 reps - Leg Curls - 16-36kgs
6 x 10 reps - F-squat - 15-40kgs
6 x 10 reps - Box pistols - 24/20" box

Full control of all of the movements and no bouncing at the bottom. The wife really enjoyed legs today.

6 x 10 reps - Dip bar vacuums
6 x 10 reps - sit-ups

This got the core going



Cool down
Stretch for 20min or so, a lot of leg mobility
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Old 05-17-2019, 01:14 AM   #974
Alex Burden
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Re: Its me and it's her (the wife)

Friday morning and both of us were feeling quite good. Makes such a difference when you sleep well.

Plan - accessory work and consistency



Warm up
5min on the AAB, nice and easy, get the blood flowing. We kept between 48-56 RPM.

Extensive shoulder warm up with bands tied to the rig



Accessory
All of these are done laying face down on a mat.

5 rounds of

5 - Shoulder retractions over kettlebell
5 - End of Range external rotations
5 - Over emphasised swimming
5 - Lat retractions
5 - Rear delt pulses

No rush on these, full control. We alternated between rounds. After 5 rounds you really feel it.



Consistency

1 Power snatch every 12 seconds for 10 minutes

Wife - 18kgs/40lbs
Myself - 34kgs/75lbs


I did have another idea of a 10min EMOM, 5 power snatches but i realised that TnGO power snatches would not really be that hard to complete and there is a good chance to repeat bad technique as they are so fast. So i decided that we should complete the same number of reps but we would have to reset after each rep, this equaled 1 rep every 12 seconds.

If you watch Rich Froning he is so consistant and his timing is amazing, if you watch him very closely you can see he uses his breathing to pace, 2,3,4 deep breaths before hitting the next rep, thats how and why he knows exactly where he is, what he's doing but most important when and if he can push the pace.

To force us to be consistant with limited time 12 seconds was perfect.

Complete the first rep, step back, step forward, grab the bar, set up and hit the next rep on the clock. Over time you work out how fast you need to be, when you need to grab the bar and find a solid starting position. Most important remember to breath and control this and much as possible.

An absolute no no.. is to just bend over and grip it and rip it, you need to get into your normal starting position in a very short time. If you have bad techinque you will start to feel it in places after 10, 20 or 30 reps which means that you need to focus again, adjust and continue.

Due to my knee i did not push the weight that far... i think 43kgs/95lbs would be good the next time we try this... i was happy with 34kgs/75lbs and the reps felt good. The wife was going to go with 20kgs but then she decided to take off 10% and go with 18kgs, after we were done she said that it was a good idea and she felt good throughout. We both started to feel it in the lower back region at around 30 reps which was expected after all of the accessory work before this.



Cool down
20min stretch


and that was that for this week... back Monday
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Old 05-20-2019, 12:10 AM   #975
Alex Burden
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Re: Its me and it's her (the wife)

Monday morning.... well rested from the weekend but did not sleep that well last night for some reason. This won't affect the plan for today.

Plan - Partner (the whole week is going to be based on partner workouts)


Warm up
A couple of minutes on the AAB
Some pipe work and some shoulder work with bands

about 15min in total i would say.
The reason for the short warm up was because we treated partner 1 more or less as part of the warm up.



Partner 1
Share the load as required. Rotate between movements as needed.

100 Cal AAB - for time

@ the same time complete

50 OHS with PVC pipe

Time - 8:30


This was not hard at all, basically something light to start with to get the heartrate up a little.



Partner 2
Wife started on the rower and i started on the G2O. Rotate E2MOM

3 km Row for time (no straps)

@ the same time E2MOM complete

8 Ground to overhead 25/50kgs (55/110lbs)

Time - 13:52


The G2O got the heartrate up. They were all singles, no TnGo. We would get roughly 40-60 seconds rest as it took time to get between the rower and the bars.



Partner 3
I started on the Skierg this time. Rotate E2MOM

2 km Skierg for time

@ the same time E2MOM complete

4 Burpees
8 DB Snatch 9/10kgs + 22kgs (20/22lbs/50lbs)

Time - 9:42


No stress at all on this one but i had a goal to get under 10min which we did. I must say all of our transitions were really smooth on all of the workouts today.



Cool down
Stretch for 20min
A great start to the week
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Old 05-21-2019, 01:51 AM   #976
Alex Burden
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Re: Its me and it's her (the wife)

Tuesday morning, both feeling great and looking forward to today.

Plan - Partner - a lot of 50's, BW movements



Warm up
4 min n the skierg nice and easy, this equaled 37/45 cals

Pipe work
light stretch, mobility to get the whole body going

20min or so in total.



A lot of 50's
Share the load however we want and complete

50 Ring pulls
50 Box pistols 20"
50 Tricep presses from box
50 Sit ups
50 Pull ups/chins
50 Box step ups
50 Push ups
50 T2Rings
50 Air squats
50 Plank Mountain climbers
50 Walking lunges
50 Burpees
50 Wall walks/hold

This took us about an hour, we lost some time setting up the rings for the T2rings and moving between movements. The hardest part of today was the wall walks. We both really enjoyed it and we shared everything 50/50 apart from the wall walks/holds as the wife did a few more than me.



Cool Down
sweat and some stretching for 20min
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Old 05-22-2019, 12:17 AM   #977
Alex Burden
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Re: Its me and it's her (the wife)

Wednesday morning - i didn't sleep that well last night as it was quite hot outside, this is the first real heat for the year. Both of us are feeling quite good after yesterday, no major issue but we can feel that we did a lot of reps.


Plan - Partner Hit the magic number



Warm up
4min on the AAB just to get the blood flowing

light stretch and mobility to prepare for what was to come
warm up with the barbell only with the movements



Hit the magic number
Partner workout - together lift as much or as little weight as you like, complete as many reps and rounds as you like but together we had to lift in total:


6000kg - Squat
6000kg - Bench press
8000kg - Deadlift

This was really good and it also gave me a chance to test my knee with some heavier weights. All but 4 rounds were rounds of 10 reps unbroken where the wife did a 15,15,20 rep on the bench press and i did the last deadlift round for 15 reps at 100kg.

Weights used by us were:
Wife -
Squat 25-40kgs (55-88lbs)
Bench press - 20-35kgs (44-77lbs)
Deadlift - 35-50kgs (77-110lbs)

Myself -
Squat 40-80kgs (88-176lbs)
Bench press - 40-60kgs (88-132lbs)
Deadlift - 80-100kgs (176lbs-220lbs)

This took us an hour to complete, no rush at all, all solid reps.



Cool down
clean up and stretch for 20min
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Old 05-22-2019, 09:17 AM   #978
Vic McQuaide
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Re: Its me and it's her (the wife)

Knee up to 35% yet?
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Old 05-23-2019, 12:08 AM   #979
Alex Burden
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Re: Its me and it's her (the wife)

Hi Vic, i think i am past 50% right now. I am going through the movements methodically testing them. Now that i know i have full mobility again with no pulling on the scars which is good. I have started to load the legs/knees which feels really good but i have not started on bouncing movements such as Du's, box jumps, C&J and snatch yet. I am going to test them a little next week and go from there. On the whole i am pleased with how the past month has gone.


Thursday morning - both of us slept better, a little sore here and there but nothing to complain over, it was a good soreness. Oh and the wife was in a good mood .


Plan - Partner - It's all about distance!


Warm up
General light stretch and mobility
pipe and band work
set up and test the first part of today

20min at most today.



It's all about distance!
Share the load however we wanted to but the skierg/rower has to keep moving.

Partner 20 min Skierg for distance

@ the same time

Medball Carry 20 meter lengths 23/40kgs (50/88lbs) Strongman style (on your shoulder)

Result:
3634 meters
65 lengths (1300 meters)



Partner 20 min Row for distance

@ the same time

KB Farmers Carry 20 meter lengths 20/32kgs (44/70lbs)

Result:
4109 meters
52 lengths (1040 meters)


We both really enjoyed this but the second part was harder. A good amount of core stability required for this, no slouching at all, row and KBs was quite grippy towards the end. On the medball carry the wife complete 10's and i 12 lengths at a time until the final round. On the farmers carry it was 6 lengths all the way but we had to drop them after every length and turn around as i did not want to turn with them in my hands and put stress on my knee with the twisting.



Cool down
a lot of sweating and stretch for 20min or so.
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Old 05-27-2019, 01:04 AM   #980
Alex Burden
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Re: Its me and it's her (the wife)

Monday morning and we are both feeling good. We decided to take Friday off and just rest.


Plan - the burn



Warm up
60 cals on the rower

warm up legs, stretch a little, get shoulders going in preparation for the first part.



The burn
So today is the time to start to test my knee. I have not had any issues with it yet so far and i know i have the mobility. Today was time to test the tension and bouncing side of things.


9 rounds
30/60 Du/Su's
Sled push 2 x 20m

Wife weight for sled - 50kgs/110lbs, 55, 60, 65, 70kgs/154lbs, 65, 60, 55, 50.
My weight for sled - 55kgs/121lbs, 65, 75, 85, 95kgs/209lbs, 85, 75, 65, 55

Things were ok from the start and not so much of a problem, the Du/Su felt great (for my knee) and started the heart going and the calfs. Once the sled started to get heavy and the legs started to burn and the calfs were on fire it got tough. It all got heavier at the end even when the weight lowered on the sled.


5min rest


9 Rounds
6/10 cals AAB
5 burpees

This was just none stop high heart rate WOD. Legs were already tired from the first part, this took it to the next level. The wife went from 45 seconds down to 28 seconds on the AAB, i went from 55 down to 35 seconds. More or less after a couple of rounds found our pace on the AAB and then kept it within 2-3seconds of our lowest time for the remaining 7 rounds.
No issues for my knee on the 2 feet landing on the burpees.


5min rest


9 Rounds
10 wallballs 6/9kgs 14/20lbs

UgoIgo. This was the perfect final test for my knee, everything felt just like it should... normal.



Cool Down
sweat and stretch for 20min
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