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Old 12-05-2017, 01:30 AM   #581
Alex Burden
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Re: Its me and it's her (the wife)

Tuesday morning and very chilly outside -4 Brrrrrrr, good job we have an engine heater to warm the car up before we have to drive to the gym. Both of us slept really well and were feeling in top form. So for once the wife wanted to come up with today's workout, she wanted to do something we have done before. No problem... i gave her the Ipad and she could go through the 200+ workouts we have done over the past year.

Warm up
1km on the rower

PVC pipe stretch, some jogging and then a more general stretch all over.

Wife's choice - TABATA

Row for Calories:
Wife = 44
Myself = 62


Sit ups & Wall balls
Wife = 37+38 = 75 reps
Myself = 39+42 = 81 reps


Du/Su & push ups
Wife = 207 su + 48 = 255 reps
Myself = 134 du+ 41 = 175 reps


Air Squats & KB swings 12/20kgs
Wife = 52 + 41 = 93 reps
Myself =51 + 55 = 106 reps


Superman
just get it done

This was a good mix of movements and we never really burnt out but had the chance to push it a little which was good. We still wanted to beat each other .

Cool down
Worked on shoulders and lats a little.
3x10 - Shoulder restraction over kettlebells
3x10 - End of range external rotation
3x10 - Lat retractions

Then a good stretch for 20min.
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Last edited by Alex Burden : 12-05-2017 at 01:51 AM.
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Old 12-06-2017, 05:04 AM   #582
Alex Burden
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Re: Its me and it's her (the wife)

Here we go... Wednesday and all is good.... . Wife is in a good mood too.

So conditioning today and we know it will hurt a little, not a lot but just enough.

Warm up
2 rounds.
25/50 du/su and then jog 8 lengths of gym (160m)

then stretch a little all over to get the body going.

One of us was on the rower for 4 min at the same time and then switch places.

Then we continued to warm up on the rower/ski erg and AAB to work out how long it would take to hit a specific rep count.

Conditioning
EMOM 30 alternate between
min 1 = 8 cal Row (wife) - 10 cal on Ski Erg for myself
min 2 = 8 cal wife/10cal for myself on the AAB

This was a good 30min and really got the heart going. Just enough rest each minute.



Once done wife went onto:
10 sec on x 10 seconds off plank
10 sec on x 10 seconds off sit ups.

I did some work on HSPU basics to get me back into the feel of things. My impingment in my shoulder has meant i did not want to take any risks the past 2 months. So now i do not have long to bring this into my game before the open.



Cool down
A lot of sweating and a good stretch for 25min, no mobility work.
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Last edited by Alex Burden : 12-06-2017 at 05:25 AM.
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Old 12-06-2017, 12:32 PM   #583
Vic McQuaide
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Re: Its me and it's her (the wife)

PM Sent. Hope that your day goes well!
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Old 12-07-2017, 02:42 AM   #584
Alex Burden
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Re: Its me and it's her (the wife)

Thursday morning and all by myself today and a bit of . Wife has to go into the city today so she did not have enough time to work out. Which also means i get to do what i want . So i decided on snatch technique.

Warm up
PVC pipe, stretch, mobility then into squats, slow snatch balances, front squats and into hang power snatches and a few other things.

I warm up by breaking down everything into small parts and then put the pieces together until i can hit a full snatch.

All in all 30-35min warm up

Snatch technique
So the plan was to work on my starting position and first pull. Make sure i start in exactly the same position every time. One major area was making sure my back was strait and tight with the lats activated.

So i started at 40kgs/88lbs and did maybe 10 reps or so resting between each rep to get back into the zone.

Then one of the personal trainers (Richie) at the gym was missing a client so he decided to also work on some snatch which was great. He worked off the smallest blocks.


So i went to 50kgs/110lbs and really started to hit some solid lifts. Everything was feeling great. Richie was getting into his lifts and we started to look at each others technique and i started to film each other and analyse the footage in the Iron Path Pro app. This is the first time he has seen the app and himself in such detail. We filmed every 3rd lift.

I also started to work from the blocks as well in between to really work on the pull and work on being explosive.


I moved up to 60kgs/132lbs and now things were getting really good, the bar was fyling up and i was so solid catching the bar and no movement at the bottom, so stable. This could also be seen in the film. The small pointers from Richie were paying off.

The same went for Richie as he pushed the bar up to 70 and 80kgs, when he failed a rep we could see and hear it. We were looking at the fine fine details that can make the difference between a bad and a good lift.


Time to go up to 65kgs/143lbs so now we have been lifting for an hour and things are really starting to fit into place. 65kgs is 87% of my 1rm (75kgs) so i know it is not that easy.
- 1st lift..... sweet... the bar just flew up, solid,
- 2nd lift the same,
- 3rd lift fails and right from the start there was a difference in the set up that threw me off. feedback from Richie on what i need to do.
- 4th lift probably the best lift of the day, caught the bar perfect at the bottom and boy was i stable.

That was me done for today after 80min of lifting. All in all maybe 25 full snatches. first time i have lifted 3x65kgs on the same day

Richie removed the blocks and it was full snatch time. 80, 85kgs were just flying up, solid compact lifts. Missed 2 at 85 and went back to 80. Small comment from me in between on what i saw and how he felt... bingo.. sharp sharp sharp lifts and the bar was just flying up.

and that was that for today, just a short stretch afterwards.
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Old 12-08-2017, 02:56 AM   #585
Alex Burden
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Re: Its me and it's her (the wife)

Friday morning soon the weekend. So the plan for today - back and traps, isolation work.

Warm up
jogged for 7min or so just to get the body warm.

Stretch mobility and resistance band shoulder warm up.

Back ++
Strict DB rows on raised bench 2x10 warm up plus 8x8 reps @ 8-24kgs
Shoulder flyes 1x10 warm up plu 6x10reps 4-10kgs
Barbell Shrugs 6x10 reps 15-50kgs
Resistance band lats/shoulders 6 x 12 reps

Focus on all reps and contract correctly to atually feel it and get the pump.

I went on to handstand holds and negatives plus short strict HSPU which i actually got down half way. Also did some HSPU basics from a box 6x6reps

Cool down
a good general stretch for 20min.

That was that for this week, back Monday
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Last edited by Alex Burden : 12-08-2017 at 03:17 AM.
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Old 12-11-2017, 01:57 AM   #586
Alex Burden
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Re: Its me and it's her (the wife)

Monday morning and we have snow outside .... chilly . So today both the wife and i are feeling great, the weekend has been really good and we could really relax. We we out in the country for 3 days just taking it easy.

So things are a littlke different today as our best friend is going to be working out with us for the first time... so his first CF workout. We both trained karate together for 8 years so i know he can do a lot of things once shown. This took a little thinking as we needed to all do the workout but no stress and simple. We fixed it so he can train for 10 days with us for free. Free is always good

Warm up
So we all did around 1km on the rower to get going.

Then some PVC, restistance band work on the shoulders, both stretch and mobility. The a general all round strech and start to warm up with what was to come.

New to Crossfit workout
keeping it simple and no clock. Movements were easy to complete with very low risk.

10-8-6-4-2

KB swings wife 16kgs/35lbs, myself 24kgs/53lbs, friend 8kgs/17lbs
Med ball ground to over shoulder
Push ups
S2O/push press wife 20kgs/44lbs, myself 40kgs/88lbs, friend 20kgs/44lbs
T2B/K2C/situps
Box jumps 20"/24"

This was a good starter and we all finished around the same time which was also good. Our friend really liked it too.

Team effort complete at the same time
It works like this - AAB to Rower to Rest.
So one of us got to rest while the other two worked on the AAB and Rower. At any time anyone can say rotate and you had to rotate. This was also good because we did not want to kill our friend on the first day, so he more or less told us when to rotate. I was pleased because i could hit 20 cals on the rower and AAB within a minute on each, so this was my target, the wife went for 15 cals.

250 cal AAB
250 cal rower


Time to complete 17.52

Cool down
Clean up and a good stretch for 20min.
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Old 12-12-2017, 03:30 AM   #587
Alex Burden
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Re: Its me and it's her (the wife)

Tuesday morning and feeling great, body is in good shape and i slep well. Wife was not in a good mood yesterday because she could not workout today and she had to go into the city again today.... so of course i rubbed this in last night and told her how much fun we were going to have today . Today it is our best friend and myself.

Our best friend was pleased with yesterday and really only felt it in his legs. He was very positive to what we did yesterday .

Plan for today - keep it simple

Warm up
1km on the rower, nice and easy anywhere between 4-5min pace is ok

Then a general stretch in preperation of what was to come.


keep it simple
This is the perfect to work on what i hate too.

EMOM until failure start @ 1 rep and increase by 1 rep EMOM.

Friend = Squat - 20kgs barbell
Myself = Thrusters - 43kgs/95lbs

Results:
Friend - 11 rounds completed = 66 reps
myself - 11+9 = 75 reps

My friend was really pleased with this and the progression making it harder he liked. The great thing was that after 4 or 5 rounds he started to get into it.

For myself i hate thrusters and they have always burned but today i way really pleased. My shoulders were on fire towards the end but just could not complete round 12, but i was close


KB Farmers Walk - racked
12 lengths of gym (240m)

Friend 8kg KBs
myself 20kgs/44lbs KBs


Resistance band bench press only the barbell, no weight is required.
5x15 reps increase tension after every 5 reps

This was the same as we did a week or so back. RB's on each side of the barbell and apply pulling pressure horizontally. This is all about lats, shoulders and tricep activation. Try to bench press and keep the form. With the tension you need to hold the position and pull the bar to your chest and the tension increases while at the same time you need to use your lats and shoulder to keep it all in place. Your pecs should not feel anything.

I added a picture to show this. Test it and see what you think.

Cool Down
A good stretch for 20min

All in all a good day
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Old 12-13-2017, 02:07 AM   #588
Alex Burden
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Re: Its me and it's her (the wife)

Wednesday morning and chilly outside -4 C... brrrr. So we are back in business todat as the wife is back . We were both looking forward to today and our friend Håkan is working out with us as well .

My legs were a little sore in places this morning otherwise feeling really good. Håkan was feeling it a little all over the place, little more in the legs, yet he is raring to go.

Plan for today - Conditioning/endurance

Warm up
The wife hit the treadmill for 10min to get going
Håkan and myself did a running warm up and jogged for 7-8min.

Then a general stretch for what was to come.


Conditioning/Endurance Row & Ski Erg. - For time

So the wife and Håkan did a shorter distance which also gave me something to chase.

750m Row
150m Ski erg
600m Row
300m Ski erg
450m Row
450m Ski erg
300m Row
600m Ski erg
150m Row
750m Ski erg

Total 4.5km
Results:
Wife 26:34
Håkan 25:56


1000m Row
200m Ski Erg
800m Row
400m Ski Erg
600m Row
600m Ski Erg
400m Row
800m Ski Erg
200m Row
1000m Ski Erg

Total 6km
Result:
Myself 29:00

This was a good workout and i was quite close to them. Pacing was important but i think i could take another 30 seconds off this if my transitions were a little faster. Håkan really enjoyed this too which is great.


Cool Down
1500m row nice and easy

Then a stretch for 20min

All in all a good day
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Old Yesterday, 03:43 AM   #589
Alex Burden
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Re: Its me and it's her (the wife)

Thursday morning and no Håkan today.. he is taking the day offas his daughter has try outs. So its the wife and i so th eplan for today partner workout.

Warm up
3 min on the rower

while the other completes:
25/50 du/su's

jog 10 lengths of gym and then stretch

The we continued to warm up with what was to come and stretch in between.

Partner - Chipper just get the work done.

Buy in 50/100 du/su's on every round

40-30-20-10
Wall balls 9/4kgs
DB Cleans 9/22kgs
Ring Pulls
Sit ups

Buy out 50/100 du/su's on every round

This was a good burner and we kept a really good pace throughout.

Cool Down
Wife started to try her luck at T2B. Her high knees are really good and i told her just kick with your legs and you will be fine. She gave it a few tries but her kipp was a little short. The she does her first ½ T2B her right foot hit the bar but her left missed it my 1/4 of an inch so i gave her ½ a T2B . She was so happy.

I worked a little on HSPU technique, standing on my head and making sure only my heels are against the wall. Held this position for 15 seconds at a time. Also had to look at my kick up against the wall as i was using way to much energy, this was a lot better after a few repetitions.

Then a general stretch for 20minutes.

All in all a good week this week. Taking tomorrow off just the rest the body a little.
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