2015 Training Diary – Week 48

After such a crazy week last week the last thing I wanted to do was study so I took a break from the books and got my butt back into training. I went to a couple of CrossFit sessions, a yoga class, personal training and my strength and power programme – the only thing missing was a run… but let’s not talk about that right now, shall we?!

Week 48 – 23rd to 29th November

Monday  CrossFit 6am. We started with some snatch technique and worked up to 3×3. We then moved on to snatch doubles, adding weight. I got up to 35kg. The WOD was 6 rounds of 1 minute work, 1 minute rest:

5 power snatch (43/30kg)

Max down ups

The score was the total number of down ups over the 6 rounds. I managed 62 reps at the RX weight.

Tuesday – Rest day. After such a busy week last week, and then a jam-packed studying weekend, I needed the break so vegged out on the sofa with dinner!

Wednesday – CrossFit 6am. We did some pull up practice, supersetted with dips. I decided to work on strict pull ups, using a purple band, and used a thin red band for the dips, managing 5×5, every 90 seconds. The WOD was 10 minute AMRAP of:

30 DUs

10 alternate KB snatch (24/16kg)

I scaled to single unders (x 60), despite having a battle with myself knowing I should have taken the time to practice my nemesis, and used a 12kg bell. I shouldn’t really have scaled the skipping, but because I’d already scaled the bell I took the excuse to scale everything. Poor show! I managed 6 rounds and 48 reps.

Yoga 7:30pm. I went to my favourite yoga class with Laura. We both managed to do a side crow for the first time! After class we went for dessert… as you do! We each had a sundae and nattered the night away drinking diet cokes until getting kicked out of the pub at closing time!

Thursday – Gym 1:30pm. I was on a half day today for a Fitness Writers’ Association event with Action PR at Transition Zone, so I took the excuse to get a lunchtime workout in. I did power cleans, wide grip deadlifts, hip thrusters, dips, face pulls, split squats and single leg dragon flags – all from my PT programme by Joel.

I went home to shower and eat before heading into London for the event. Getting to the Transition Zone with time to help prepare the goody bags, I snapped some of the event as it happened – we had a nice group of journalists and bloggers, all there to try out Power Plate and have a run with Phoebe Thomas, who shared her winter running motivation tips. The event was then finished off with some healthy snacks from the Transition Zone menu, and a prize draw for four lucky people to win a Grid STK or STK X.

Friday – Rest day. A late night last night meant a tired Friday – I definitely needed the rest!

Saturday – PT with Joel, 1pm. We did an evil superset of 6×6 push press @ 75% of 1RM, followed by a 30 second handstand hold, repeated every 2 minutes. I worked at 45kg and my wrists and shoulders were killing! I then had a WOD of 4 rounds of:

1 minute burpee over box (24/20″)

1 minute barbell OH lunge (40/25kg)

1 minute TTB

1 minute calorie row

1 minute rest

The score was max reps and I managed 171 reps. I was pretty disappointed as I just got worse and worse on each round, but it was pretty killer looking back at it!

IMG_0659

In the evening we had some drinks at Darren’s friends’ house now that they have finished renovating it, complete with lots of nibbles!

Sunday – Rest day. I did some work around the house, then got ready to go out for dinner with my good friend and Maid of Honour, Vicky – it was the first time we’d seen each other since the wedding!

Is it just me and my friends who go out for dessert?! Do you keep a training diary? If you do please feel free to post a link below – I’d love to have a read!

Mileage Tracker

Weekly Miles: 0 miles

Running Total: 198.3 miles

2015 Fitness Goals Progress

Goal Target/Date Progress
Running Twice per week 15 out of 48 weeks
Inversions Unsupported hand/handstand (end Q1) Need to work on confidence away from a wall.
Pullups 5 strict (end Q2) Regressed since injury and infrequent training.
Squat Depth Below parallel (end Q4) Air squat 3/4 depth
Clean & Jerk Body weight (end Q4) Clean and jerk 60kg, clean 67.5kg. BW ~72.5kg.
Snatch 2/3 body weight 40/47.5kg

What do you think?