Its me and it's her (the wife)

[Alex Burden]

We had a few days off last week but that does not mean we haven't done anything . At the gym a little late today... 06.15

But today is a new week and we were ready to roll , and the wife was in a really good mood.

Warm up
Row for 4min
15 lengths of gym (total = 750m)

some stretch, mobility and then warmed up allot with the exercises we planned for today's WOD.

For today 5 rounds each

Row 400m - wife (actual times 1.56, 1.54, 1.53, 1.54, 1.42)
Row 500m - me (actual times 1.57, 1.56, 1.55, 1.54, 1.53)

5 lengths of gym (total 125m)
5 Chest 2 bar (wife assisted)
5 C&J (60% 1rm)

So it worked like this, I started on the rower and the wife hit the run, C2B and C&J. She had to be done with that before I was done on the rower. Change places and continue for 5 rounds each.

warm down
Stretch and mobility and allot of water.

A really good day and the heart rate hit max today.

[Alex Burden]

Well there is only one thing to say, hot and humid this morning. The wife and I slept somewhat well but it was hot last night.

Warm up
row for 4 min
20 lengths of the gym (500m)

Stretch and mobility and warm up with the exercises planned in the WOD making sure the whole body is warmed up.

So today then 14.4
So yesterday I went through a few things and thought it was time to repeat a few WOD's from last year and we both agreed to start with 14.4.

Now last year the wife scaled to K2C and 15kgs(33lbs) in the C&J and had a time of 13.30 for 30 cleans, I did ½ T2B and ½ K2C, but we were quite new to CF last year and capped out at 14 min with 25 cleans.

Complete as many rounds and repetitions as possible in 14 minutes of:
For me RX
60-calorie row
50 toes-to-bars
40 wall-ball shots, 9kgs (20lbs). to 10-foot target
30 cleans, 61kgs (135lbs).
20 muscle-ups

The wife - scaled
60-calorie row
50 Knees to chest
40 wall-ball shots, 4kgs to 10-foot target
30 cleans, 23kgs (51lbs).
20 muscle-ups

and the results are in
Me - RX - 163 reps (13 cleans) capped
Wife - scaled - 180 reps (30 cleans) 13:50

I was in the lead by quite a way after the row and had completed 20 T2B and then the wife caught up and blew right by me . I had a tough time on the T2B today and they took ages to get through and that is where I lost out today. So I know what I need to work on the coming weeks.

Warm down
row for 5 min to bring heart rate down and then stretch and mobility and drink lots of fluids.

We both noticed that the heat and humidity took its toll today but that's the way it goes.

Great day today I went RX and the wife improved on her scaled versio9n from last year. So it is great to see the difference and I know we are going to hit this again in a few weeks because we both want revenge

[Alex Burden]

Rest day today...

Massage is booked for an hour later today and then tonight I will hit the stretch mat.

[Alex Burden]

Woke up before the alarm clock today, not sure if this is a good or bad thing.

The wife was ****ed off last night and she was still ****ed off this morning... lucky enough not with me but with work. This sort of affected her work out today but she finished on a high note

Warm up
45 sec row for total meters. Start off easy pace.
4 lengths of gym run

45 sec row (beat previous distance)
6 lengths of gym run

45 sec row (beat previous distance)
8 lengths of gym run

45 sec row (beat previous distance)
10 lengths of gym run

Row distances
Wife -140m, 152m, 166m, 187m
Me - 197m, 210, 226m, 242m

1 length of gym = 25 meters

Stretch and mobility and warm up with walls balls to get the hips actively working and then warm up the body in the WOD exercises for today.

So the plan for today - DT scaled
This is the first time we are trying DT so we decided to scale it to see what happens and how our bodies react to it.

DT
12 Deadlifts
9 Hang clean
6 push jerks

Times are in
The wife - 7.26 (20kgs/44lbs)
Me - 7.28 (40kgs/88lbs)

This is a tough WOD but we are going to have to increase the weight next time round. Even though we scaled it we pushed it and it felt like a challenge. So next time we have something to look forward too

Part 2 - 1rep - push jerk (from rack, do not go to failure)
The wife - 20kgs, 25kgs, 30kgs, 33kgs, 35kgs all good lifts, she has loads more in the tank to give on this. She was really pleased with this and finished off on a high note.
Me - 40kgs, 50kgs, 60kgs, 70kgs, 75kgs, 80kgs all good lifts and I think I can get another 10kgs on this no problem.

Warm down
some DU's for the heart rate and then stretch and mobility for 20min.

And that was that for today...

[Alex Burden]

Alarm rang at 05.20 and we were both tired this morning but that does not stop us . probably took 30min before my head felt that is was screwed on correctly... the wife took her time to wake up too, but I didn't wind her up first thing... nothing worse than a ****ed of wife in the morning

So - warm up for 6 rounds
1 min row

2 - lengths of gym
3 - WBs (3 different weights)
2 - lengths of gym
3 - WBs (3 different weights)

Use 1 rower and rotate after each row. We made sure we were done with the run and WBs under 1 min.

Stretch and mobility and warm up with the exercises in the WOD planned for today.

So the WOD for today - Workout 14.3 Complete as many reps as possible in 8 minutes of:

MEN
10reps 135-lb. deadlifts
15 box jumps, 24-inch

15reps 185-lb. deadlifts
15 box jumps, 24-inch

20reps 225-lb. deadlifts
15 box jumps, 24-inch

25reps 275-lb. deadlifts
15 box jumps, 24-inch

WOMEN
10reps 95-lb. deadlifts
15 box jumps, 20-inch

15 reps 135-lb. deadlifts
15 box jumps, 20-inch

20reps 155-lb. deadlifts
15 box jumps, 20-inch

Now we tried this out last year but we did the masters version to see what would happen but today we did the RX version. With the masters starting at a lower weight it made a differnce and it showed in the results 75reps (wife) vs. 115reps (me) last year. SO today was RX, plus we stepped down from the box jumps rather than jump down to reduce the load and risk for any injury.

and the results are in: RX
Wife - 62 reps (reached 155lb DL for 7 reps)
Me - 95 reps (reached 275lb DL for 5 reps)

We were both pleased with the result and we both know we can improve on this. Its been a tough week so this might also show in todays result... who knows

Warm down
Stretch, mobility, fluids allot of chatter for 20min

All in all a good week

[Alex Burden]

Active rest the weekend.

Working, digging, roofing.

And 2 beers for the biceps

[Alex Burden]

Well after a great weekend it was back to business . The wife was somewhat happy but more tired than grumpy today .

Warm up for 3 rounds
1 min row

AMRAP 1min
2 - lengths of gym (=50m)
3 - WBs (used 3/4/6kgs)

Use 1 rower and rotate after each row.

Stretch and mobility and warm up with the exercises for todays WOD.

Then on to - 15.1
So today we had a choice of 2 WODs from the 2015 Open in the end we chose 15.1 instead of 15.2.

For Me - RX
Workout 15.1Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115/52kgs)
5 snatches (115/52kgs)

WORKOUT 15.1a 1-rep-max clean and jerk
6-minute time cap

I did this RX this time, during The Open I did this scaled as I had a niggle in my shoulder and I did not want to risk anything back then. I did 180reps in the scaled version and 85kgs in the 1rm.

The Wife - Scaled
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (55lb/25kgs)
5 snatches* (55lb/25kgs)
*ground-to-overhead allowed

WORKOUT 15.1a 1-rep-max clean and jerk
6-minute time cap

Wife scaled this back then to 15kgs and has a total of 148reps and 31kgs for the C&J 1rm.

and the results are in:
Wife - 120 reps (4 rnds) + 37kgs/82lbs
Me RX - 74 reps (2 rnds + 14 reps) + 88kgs/194lbs)

The wife improved on her previous result as she used 25kgs and improved her C+J 1rm, so she was really pleased with that.

For me going RX made a difference and I am pleased with the result, and I beat my previous 1rm in 15.1a The hard part was the T2B, they kill me but the best thing is that over the past 2 weeks I now know what I should work on.... core strength and abs as I know this is a weakness and can be improved.

Warm down
Stretch, mobility, jogged for 5 min

So today was a really good day.

[Alex Burden]

A rainy morning and no wife today or tomorrow as she is on a business trip. So that means I can do what ever I want

Warm up
3 rounds
10 calorie row
4 lengths of gym

then
10 calorie row
5 WB
10 calorie row
10 WB
10 calorie row
15 WB

Some light stretching and mobility work

And the plan of attack today - 20min
Bar muscle up technique training.
Working on technique, assisted using a box to get the feel of things. I have never done these before so it was important to break them down and concentrate on quality and not quantity. By the end it felt allot more comfortable but my hands started to rip up a little so I called time.

Give it a couple of weeks and I think I can pull this off

2 Simple WODs
Squat cleans 5,4,3,2,1 used 40kgs
Strict pull ups 1,2,3,4,5
then
OHS 5,4,3,2,1 used 40kgs
C2B 5,4,3,2,1

When I was done with this my hands had ripped up a little more but I will get over it, no blood or anything, just the top layer of skin in places.

Finally
DU training. This is not one of my best movements so I thought I would give this some time today. The goal was to do small sets of 5 first to start with and then do a few sets of max reps.

Previously I had around 20 reps as my max but today things were allot better, I hit a set of 25 and also a set of 34, so I was well pleased with that. I noticed my hand position was allot better and more relaxed in the wrists.

Stretch and mobility for 20min

A good day and it felt as if I have moved forward a little

[Alex Burden]

Third day in a row for me today but I was up for it. No wife today as she is still on her business trip.

Warm up
3 rounds
15 calorie row
4 lengths of gym

3 rounds
15 calorie row
15 wall balls

Stretching and mobility and start to get ready today.

Plan for today - snatch technique
So today is all about the technique and not about the weight. I have a few things to work on and really needed to concentrate. So a friend and I worked on it, filmed and rectified small issues.

Warm up phase for this was front squats, back squats, hang cleans, shoulder presses, OHS, snatch balance - heaving, pressing and dropping with a moderate weight. after around 30min we stated to work on the technique.

What I did find out from the end of this was the torso position needed to change and the speed from the ground passed the knees was way to fast. These together made it difficult for me to lift the bar vertical.

The final 4 lifts of the day were the best and we could really see the difference. I failed my final lift once I caught it at the bottom, the balance was slightly off and then I think my head just said drop it, because up to that point the lift was really good.

The hard part is concentrating and that's where you get tired.

So after 1½ hours we were done and I felt this has raised my game...

[Alex Burden]

Well yesterday I had a day off but back to business this morning and the wife is back . So up at 05.20 as usual, go for the usual nr2 , brush the teeth and then we are off to the gym.

Warm up
5min Row
Wall balls to get the knees and hips going.

Light stretch and mobility and then warm up a little when setting up for todays challenge.

Plan of attack
So I had a plan for today to test something new, no rocket science involved but I got the idea from the games, a little midline madness mixed with pedal to the metal 2.

We have a difference in the row distance to bring us closer time wise thus making the overall race between us more exciting.

5 rounds for time
For me:
500 meter row
20 wall balls @ 9kg/20lbs
10 lengths run of gym (total 250m)
4 KB walks length of gym (total 100m) 40kg/88lbs kb's (heaviest I could find)

The wife:
400 meter row
20 wall balls @ 4kg/9lbs
10 lengths run of gym (total 250m)
4 KB walks length of gym (total 100m) 20kg/44lbs kb's

The wife's rower messed up on her second round were a message showed up about a low battery and the thing would not start !!!! the wife was ****ed about that, so to compensate she rowed for 45 strokes instead at her normal pace. I took her rower on the third round and got it to work strait away... so the game was still on.. I must say this was a burner for both the legs, the forearms and the lungs.

And the times are in:
Me - 31:53
Wife - 32:20

This was allot of fun because we had no idea how long or tough this would be. Oh and the wife wants revenge big time , she reckons she can beat me on this one.

Warm down
Allot of stretch, mobility and fluids.... sweating like a pig after this WOD.

A great finish to the week and looking forward to a couple of days off.