2015 Training Diary – Week 15

2015 Training Diary – Week 15
Reading Time: 6 minutes

Back to work this week and a busy one straight back in the deep end with a work exam (UK Financial Regulation… oh yes), four full days at work and four sports massages. I took advantage of the Bank Holiday and went for a nice spring-has-sprung run, and squeezed in some CrossFit classes and a yoga session, trying wheel pose, which I’ve never done before… I think I need some pointers with this one!

I also ripped my hands this week for the first time. It’s funny how in CrossFit this is seen as something to be proud of but I was actually just really annoyed, especially with my part time work as a sports massage therapist! Luckily it wasn’t a bad rip and it’s now healing up nicely.

Week 15: 6th to 12th April 2015

Monday – Run 9am. At CrossFit on Sunday Rachel and I had talked about going for a run on Bank Holiday Monday. We met up at 9am and did a route round the town from Rachel’s house. It was really sunny but driving to Rachel’s I’d seen runners out wearing long sleeves and worried that maybe I’d overestimated how warm it would be… I was glad I wore a tank though as it was gorgeous and, sure enough, really warm. We ran in the sunshine the whole way round and kept up a good pace of around 8:30 min/mile for 7 miles.


Tuesday – Rest day. I had planned to go to CrossFit in the morning, but I had a work exam in London in the morning and was panicking a little about whether I’d pass or not so got up early to do a mock exam. My achilles tendon on my right heel was feeling pretty tender after the run yesterday and walking around in London was a bit painful so I stretched out a few times during the day.

Wednesday – CrossFit 6am. We worked on kipping pull up technique today, something that I haven’t done for ages (except for my attempt at 15.2 in the CrossFit Open), with a 5 minute EMOM of 3-7 reps each minute. My kipping pull ups aren’t very good and I can’t seem to string more than 2 together at a time. Joel told us to practice holding at the top of the pull up and then pushing ourselves away from the rig to get straight back into the kip position, which I’ll try to work on whenever I can get on the rig. Next up we did 5 x 5 bench press at 80% 1RM, working up to 85% for the last set. I worked with Deborah at 40kg increasing to 42.5kg. The WOD was 3-6-9-12-9-6-3 of:

Deadlifts (30kg)

Box jumps (20”)

Shoulder to overhead (30kg)

I smiled as soon as I saw this on the board as barbell WODs are my favourite, and I don’t mind box jumps (even though I’m still scared of tripping over!). The WOD certainly played to my strengths as I’m fairly tall. I chose the RX weight and finished in 6:16.


Thursday – Rest day. A new strength and power class has been introduced to the CrossFit Raeda timetable, using the same sort of strength and conditioning exercises that coach Lee uses with the athletes he works with, but yesterday evening I had a tattoo removal appointment (I’m having a couple of small, but really bad, tattoos removed from my stomach) and so with the slight burns that this leaves to the skin I had decided to have a rest day. I’m hoping to go to this new class next week though so check back to see what it’s like!

Friday – CrossFit 6am. We played around on the parallettes today with some core exercises including tuck holds, L sits, and the crow position. I love these type of exercises as they’re really fun, but they’re also really hard! After the fun and games we moved on to back squat with 5 x 5 at 80% 1RM. I worked at 55kg and then pushed up to 57.5kg for the last set. The WOD was a partner WOD with 6 rounds of:

15 power cleans (30kg)

15 toes to bar

This was another WOD that was right up my street – I love TTB and of course this had a barbell in too! I worked with Jo and we were doing great until about round 5 when my hands just started to fall apart and my grip was really breaking down. I had started to develop blisters on two of the fingers on my stronger hand and one of them ripped slightly on the last round. This cost us probably about 30-40 seconds in the WOD and we finished in 9:47. Grip is one of those tough things in WODs that’s really quite hard to work on in practice.


Saturday – Yoga 4pm. I had been on the waiting list for CrossFit this morning and eventually got a space, but decided with my hands not in great shape from yesterday and sports massages to do I’d save my hands and do some yoga instead. I followed the modified Ashtanga flow from YogaAnytime, which was really tough, especially after having a number of weeks away from yoga, but a great stretch. There was a wheel pose, urdhva dhanurasana, in the backbend sequence which I’ve never actually tried before despite loads of my friends doing it when we were kids. I got up into the pose but was so worried I’d fall on my head… luckily I didn’t, but I also didn’t get down very gracefully! If anyone has any tips for how to be strong in this pose I’d really appreciate it.

After the flow I practiced some headstands and handstands to test my progress against my 2015 Fitness Goals now that Q1 of the year is up. I can now get into, and hold, both a headstand and a handstand. Strangely my handstand is more straight and set with my hips and feet above my shoulders than my headstand is (usually the latter is slightly easier) but I think this may be because we do so many of them against the wall in CrossFit. I’ll do a goal progress report soon, where I’ll go into a little more detail about my progress and practice so keep an eye out!

In the evening I went to the opening of my friend’s beauty salon in Chelmsford. If you’re ever in the area check out Beauty Boutique!

Sunday – Run 7pm. I went shopping with my two bridesmaids and my mum for bridesmaid dresses today and we found the most beautiful dress for my two lovely friends. After a fairly big lunch I didn’t fancy a run so held off until about 7pm. I decided to do a short run of 2.5 miles, just to test out my sore achilles. It was still quite tender so I took a good stretch when I got home. I’m always paranoid about my achilles tendons after having to pull out of marathon training because of it a couple of years ago, so unfortunately have had to take the decision to pull out of the Hot Chocolate Run 10k that I was supposed to be doing next Saturday (18th). I was looking forward to this, especially with a medal and hot chocolate to look forward to at the end, but with an obstacle race with friends at the end of the month I decided not to take the risk. Entries to the race close TODAY, so if you fancy doing it you can sign up here.

I’ve been cooking up a storm this week, trying to make my diet a little healthier and shift some of this winter weight… I don’t have the excuse of trying to keep warm anymore! Follow me on Instagram if you want to see more of what I’m making.

Mileage Tracker

Weekly Miles: 9.5 miles Running Total: 144.5 miles

2015 Fitness Goals Progress

Goal Target/Date Progress
Running Twice per week 12 out of 15 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
Georgina Spenceley
Georgina Spenceley


  1. 14th April 2015 / 9:38 pm

    Well done on the hand stand

    • Georgina
      14th April 2015 / 10:16 pm

      Thank you Laureen!

  2. amyc08
    15th April 2015 / 9:37 am

    Ouch, that ripped blister looks painful!

    • Georgina
      16th April 2015 / 9:40 pm

      It was pretty sore, but it’s fine now! Just fresh skin underneath healing nicely.

  3. 15th April 2015 / 9:40 am

    Wow! I don’t know how you make it to have so many activities, but it is awesome! The weather has been lovely on our side of the ocean, hasn’t it?
    I opened my hand working on my TTB on my last CF training before the surgery. No pain, no gain, ins’t it?

    • Georgina
      16th April 2015 / 9:42 pm

      Thanks Debbie! Yes the weather has been great! Oh dear, hope the rip didn’t take long to heal, and that you’ve recovered well from your surgery!

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