15   284
9   321
30   333
20   262
1   164
5   200
7   176
4   143
2   128
9   156

2015 Training Diary – Week 35

2015 Training Diary – Week 35

I didn’t have quite an active a week as last week, but I certainly had variety! CrossFit is definitely my go-to workout of choice at the moment, but I also did a gym session, calisthenics workshop and yoga sequence for a very balanced week of fitness and play!

I definitely want to work more on calisthenics tricks, so am thinking of going on Stephen’s REPs accredited Calisthenics course, held with Sideways 8 Training – this is the first course of its kind, allowing fitness professionals to learn the progressions and how to assess and teach them to their clients and it’s really exciting. There’s a link below if you want to find out more, but for now… keep reading!

Week 35: 24th to 30th August

Monday – Rest day. I had a dentist appointment early morning and after a busy week last week I needed the evening in so got home and did dinner.

Tuesday – CrossFit 6am. We worked on some jerk technique with sets of 3 split jerks, adding weight each set. I was a little nervous of jumping out with my left leg as I haven’t really done much impact exercise since the stress fracture, but it felt ok… I just felt a little weak. I only managed to get up to 35kg which, with a max of 60k, felt a little poor.

We then moved on to front squats, with sets of 3 at 85% of 1RM. I worked at 60kg, which I was pleased with. The WOD was 21-15-9 of:

Ring dips

Russian kettlebell swings (24/16kg)

Alternate kettlebell lunges (24/16kg)

I scaled the ring dips with a green band, but even so… after weeks and weeks of no real lower-body weighted exercises my legs were burning halfway through the lunges and I slowed right down behind everyone else. I finished in 6:23.

Want some workout inspiration? Try this WOD! Click To Tweet

Wednesday – Gym 8pm. This was a bit of a nightmare session. For those who don’t know, I started a detox trial today and it left me with a headache from early afternoon. By the time I got to the gym my head was really pounding and towards the end of every set it felt like my head was going to explode with pressure.

I was training with my fiance and he was starting to get a bit worried about me, but I worked through it as much as I could. We did shoulders with:

Wide grip seated barbell press

Seated lateral raise

Shoulder press

The rest is a bit of a blur! I drank loads of water but then soon had to head home.

Thursday – Rest day. I met up with Charlie for lunch (bringing my detox packed lunch with me!) but soon after I felt really unwell and had to give up the detox. Some fruit, a mini pack of biscuits and a cup of tea soon set me right again and I headed home after work to rest.

Friday – Calisthenics workshop with Stephen Hughes-Landers, 7pm. You may have read about my awesome 1:1 session with UK number one calisthenics athlete Stephen (if you haven’t then check it out now!). I loved it so much I recommended it to my coaches at CrossFit Raeda and we soon set up the session.

There were about 16 of us who went along and Stephen brought two friends, Mark and Adam, with him to help out. They gave us a quick warm-up and then kicked off the session with challenging plank holds and front lever progressions. We then went on to do muscle-up progressions and Stephen promised us all we’d get our very first muscle-ups… and we all did! Granted they were heavily assisted!

The guys also went through L-sits, back lever progressions, handstands and elbow levers before giving us a quick and nasty workout to challenge strength endurance. We all had such a great time at the workshop, and came away having learnt so much! I would thoroughly recommend anyone interested in calisthenics check out Stephens new Calisthenics for Fitness Professionals course with Sideways 8 Training.

Calisthenics for Fitness Professionals... the REPs accredited course! Click To Tweet

Thanks to Stephen, Mark and Adam for coming up to teach us!

Saturday – Rest day. Today was a busy day of wedding prep with a dress fitting early in the morning, jewellery and mother-of-the-bride outfit shopping, and then a MAC make-up lesson in the afternoon. I ended up buying a bag full of make-up to try and re-create the look, which I may well blog about if I dare venture into beauty on Fitcetera!

Sunday – Yoga 11am. I had planned to go to the gym, but fancied a nice stretch out at home so decided to do an Ashtanga flow from YouTube. I love Ashtanga yoga, especially the mix of poses, but I still struggle with confidence to get into a headstand away from the wall. If anyone has any tips on this I’d love to hear them!

What have you been up to this week? Have you had a busy week too? If you keep a training diary I’d love to read it – please feel free to link below in the comments!

Mileage Tracker

Weekly Miles: 0 miles

Running Total: 194.8 miles

2015 Fitness Goals Progress

Goal Target/Date Progress
Running Twice per week 14 out of 35 weeks
Inversions Unsupported hand/handstand (end Q1) Can hold unsupported… just need to work on confidence
Pullups 5 strict (end Q2) Allllllmost one strict (nose height!)
Squat Depth Below parallel (end Q4) Air squat 3/4 depth
Clean & Jerk Body weight (end Q4) 60/72.5kg… slowly getting there!
Snatch 2/3 body weight 40/47.5kg
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Georgina Spenceley
Georgina Spenceley

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