CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout Logs
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout Logs Post your logs here!

Reply
 
Thread Tools
Old 05-28-2019, 12:19 AM   #981
Alex Burden
Member Alex Burden is offline
 
Profile:
Join Date: Jan 2014
Location: Stockholm  Sweden
Posts: 1,745
Re: Its me and it's her (the wife)

Tuesday morning, both showing signs of soreness in the legs today. We both slept well but woke up 30min early which means we will be tired tonight.


Plan - back to basics, shake the rust off



Warm up
4min on the AAB nice and easy

Pipe and band work to get the upper body going
Warm up legs and make sure we have full mobility.

a good 25min today



Back to basics
We have not snatched, C&J the past 2 months (pre and post knee surgery) and now it is time to test them. We both know that we are going to be rusty on these and the goal was to get back into it. The weight was not important, take it as far as we liked but the lifts must be good. It takes the same amount of brain and muscle power to complete a bad lift as it does a good lift, so why waste it. Quality all the way today.

1 clock
10 min - Drop Snatch (Snatch Balance)
15 min - Snatch
15 min - C & Jerk
15 min - Deadlift

We never kept count of the reps, this was all by feel but we completed multiple reps on the final weights.

Wife took weights to:
Drop Snatch - 12.5kgs/27.5lbs
Snatch - 15kgs/33lbs
C&J - 35kgs/77lbs
Deadlift - 85kgs/187lbs

I took weights to:
Drop Snatch - 50kgs/110lbs
Snatch - 55kgs/122lbs
C&J - 75kgs/165lbs
Deadlift - 160kgs/352lbs

The reason for the the drop snatch is a dynamic snatch receiving position exercise that adds more demand on technique, precision and speed. The drop snatch is a good choice of exercise to develop speed and aggression in the final part of the snatch turnover, to develop precision in bar and foot placement and posture in the snatch turnover, and to develop strength and confidence in the receiving position of the snatch. This was the perfect exercise before progressing into the snatch and also a confidence builder. After 10min we both felt great and the speed and stability was there.

Snatch went well from the start. It shows we have been away from it for a while but after 5min or so and the lighter weight things really picked up. The drive and speed under the bar was there, but most important we received the bar in the hole and was so stable. All that technique work really pays off and shows itself at these times.

From the snatch into the C&J was very simple, the body had the speed from the snatch which made it simple to get things going. Speed under the bar and so explosive in the jerk.

Deadlift was basically added for a bit of fun at the end but in the back of my mind also driving from the heels. The hammies started to feel it when the weight went up which also confirms that yesterdays workout did it's thing.

We were both pleased with how things went and very pleased with the weights. The most important thing to come from today was that i felt nothing in my knee at any time, this means that it's full speed ahead now. I have checked everything with my knee so now i can do everything but i am still going to be smart before the really heavy weights come again.



Cool down
clean up and stretch for 20min
__________________
Better than today, stronger than tomorrow.
  Reply With Quote
Old 08-14-2019, 07:46 AM   #982
Alex Burden
Member Alex Burden is offline
 
Profile:
Join Date: Jan 2014
Location: Stockholm  Sweden
Posts: 1,745
Re: Its me and it's her (the wife)

I have a few days of workouts to add but I am going to wait a few days just in case they restart the server/database/repository and everything gets back up to date.
__________________
Better than today, stronger than tomorrow.
  Reply With Quote
Old Yesterday, 01:13 AM   #983
Alex Burden
Member Alex Burden is offline
 
Profile:
Join Date: Jan 2014
Location: Stockholm  Sweden
Posts: 1,745
Re: Its me and it's her (the wife)

Going to add this week’s workouts but I am going to take a copy just in case they reset the forum and bring back the 2 months that are missing.

Monday – just get back into things
Warm up
AAB for 5min
Light stretch and mobility work

Squat
Wife – 20, 30, 35, 40, 45, 50, 55 all x 2 reps, 60kgs/133lbs x 1 (95% of 1 RM)
Myself – 40, 60, 70, 80, 90kgs all x 3 reps, 100, 110, 115, 120kgs/264lbs all singles (86% of 1 RM)


Not a bad start all good solid reps.


Snatch – technique to get back into this
Wife – 10, 12, 15kgs all 4/5 reps, 18x6, 20x4, multiple power snatches @ 20 & 25kgs/55lbs
Myself – 40x10, 50x6, 55x4, 60kgs/133lbsx2

Very rusty on this, took a while before the shoulders loosened up.



Tuesday
Run and our version of acid bath from Dubai.

3km run for time. (treadmill)
Wife – 17:35
Myself – 17:56 (6kg/13lb weight vest)

Wife has had a goal of 3km under 18min, she broke 18min easy.


*Acid Bath* from Dubai
We don’t have the concept bike so we used the AAB instead.

500m skierg
500m Row
1000m ABB

Wife -7:57
Myself – 5:55

This was hard but we could both push a little harder on this I think. Wife’s ski - 3:09, row – 2.25 and the remaining time on the AAB minus the transitions between apparatus which was not that long to be honest. Myself ski 2:12, row 1:58.



Thursday
EMOM day with a lot of variations. 5min rest between each EMOM which was enough time to get the next wod ready.

EMOM 5min
KB Deadlift
+ 2 reps every minute, same weight
Wife 16kg/35lbs Kbs
Myself 24kgs/53lbs

Nice easy start to the day, should have gone heavier


EMOM 5min
DB bench press
- 8 reps, increase weight as you like every round
Wife – 9,10,12,14,16kgs/35lbs x 4 only
Myself – 20,22,24,26,30kgs/66lbs

Good pump on this, wife only completed 4 reps on the final round.


EMOM 5min
KB swings
– 10 reps, same weight
Wife 12kgs
Myself 20kgs

Not heavy just do it


EMOM 5min
Strict pull ups
– as many reps as you like, pro/supinated/close grip row grip
Wife – 10,6,6,6,8 (assisted)
Myself – 6,6,5,5,5

Got heavy but they felt good


EMOM 5min
KB Goblet squat
s 10, 8, 6, 4, 2reps – increase weight every round as much as you like
Wife – 8,12,16,20,24kgs/53lbs
Myself – 16,20,24,28,32kgs/70lbs

No problem on this, can go heavier next time


EMOM 5min
T2Rings
– 30 seconds on/off or hand on as long as you can during the 30 seconds
Wife – 14(6), 12(3), 13(5), 14(5), 14(3), the numbers in brackets are T2rings and remaining are K2chest
Myself – 12, 12, 12, 10, 12

We felt this at the end, very grippy at the end.



Friday – partner – for time
Row for calories

@ the same time

100 C&J 20/50kgs (44/110lbs)
100 Burpee box jump overs
100 sit-ups


Results:
Row – 440 cals/7961meters
Time – 39:42

The plan from the start was that we would each complete 10 reps of each movement before which switched to the rower. Once we got into this it started to hurt and we were pleased to hit the rower for active rest. Wife said she could have gone heavier on the C&J.
__________________
Better than today, stronger than tomorrow.
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Wife Stuart Carraway Fitness 8 06-12-2012 07:11 AM
Help me help my wife! Adam Bennett Starting 15 01-09-2012 05:30 AM
My Wife... Michael Ricketts Testimonials 6 03-18-2011 03:10 PM
after some help for my wife Dave Gibbs Health and Medical Issues 16 05-09-2008 02:40 AM
Getting Wife on CF Joel D Barnett Starting 6 08-28-2007 12:13 PM


All times are GMT -7. The time now is 04:29 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.