2015 Training Diary – Week 17

2015 Training Diary – Week 17
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Back to almost normality this week with a level of exercise I’m much more happy with. I managed to fit in plenty of CrossFit sessions this week, but didn’t make any time for yoga or running… except a gruelling obstacle race at the end of the week.

I did, however, make time to have a sports massage myself. A few of my clients kept reminding me how I rarely practice what I preach, so I booked in to have my calves and traps pummelled in an attempt to get them feeling like normal tissue rather than planks of wood.

This week I also tried out PureGym for the first time. They are now the UK’s biggest gym operator with 91 gyms, and with one opening where I live soon I thought it would be good to get a heads up on what they’re like.

Week 17: 20th to 26th April 2015

Monday – Rest day. I did a sports massage after work, it’s marathon season so I’ve been really busy with these lately.

Tuesday – CrossFit 6am. Annie took our coaching session this morning, one of her first since having a baby. We worked on ring dips for the eccentric phase and did a 6 minute EMOM with a few reps each minute. After that it was 6 x 4 front squats at 75-80% 1RM. I worked at the lower end, with 55kg. The WOD was a 6 minute AMRAP of:

8 pull ups

8 burpees

8 box jumps (20″)

I still don’t have consistent enough kipping pull ups to have felt comfortable going for RX, but Annie suggested that I do half reps for the pull ups just to practice them, and then still do 8 of each of the other two movements, which was a really good idea. I did that and managed to get some pretty good kipping pull ups on the go, finishing with 4 rounds and 19 reps (a total of 20 kipping pull ups, yay!).

In the evening I had two more sports massages to do.

Wednesday – Rest day. After work I went along to the Injury Active Clinic at Lift Off CrossFit for my appointment with Jessica. She ran through an assessment with me, and I think was pretty shocked by how poor my ankle mobility is, saying “no it isn’t!?!” when I demonstrated my squat and said that was as low as I could go… The massage was great and she did a bit of mobility work on my ankles too.

Thursday – Strength and Power 6am. After last week’s foray into athletic conditioning I booked in for the strength and power class again. I really enjoyed it last week, and we did much the same this week (following a cyclical programme format rather than each individual class being different). So we did:

Box jumps (working up to 30”)

Box single leg drives (with a 5kg then 10kg plate overhead)

Medicine ball wall slams

Farmers carries (unilateral, heavy dumbbell)

Stiff legged deadlifts (50kg)

Bar rollouts

Bear crawls

I’m getting a little more confident with the high box jump now, managing to do it for about 5-6 reps, but it still scares me a little! After the programme I did the first of the British Championships qualifier WODs, which was 5 rounds of:

5 deadlifts (60kg)

10 bar facing burpees

This was pretty hard, with the deadlifts like an annoying hurdle between the puke-fest sprint of burpees, though I strangely enjoyed it! I finished in 6:11.

In the evening I had two more sports massages. One of my clients was running the London Marathon on Sunday so had a final prep massage before her race.

Friday – CrossFit 6am. We played around with loads of fun ring work, practising inverted ring holds, which I’ve never done before. It was so much fun getting up-side down on the rings – I wasn’t very good at it (I think lower abdominal strength perhaps needs work) but I managed to get up a couple of times and really want to get practising! Then we did some power jerk work with a 6 minute EMOM of max unbroken reps at 60% 1RM. We worked out our tonnage by multiplying the number of reps by the weight we used. I lifted 2640kg in total. The WOD was then a Tabata workout (20 seconds on, 10 seconds off) with 6 rounds each of:

Wall balls (7kg)

Ground to overhead (15kg plate)

Double unders

I am notoriously terrible at double unders (as you may know if you regularly read my training diary), but I thought it was a good opportunity to try them so I did and managed total reps for all three exercises of 135 reps.


Post workout shake

Saturday – PureGym 10:30am. I was invited to try out PureGym to see what they’re all about so I headed down to my closest (currently Enfield) and found my way around. I did a warm up on the rowing machine and then headed to the weights area to do a bit of clean and jerk and snatch practice. I did:

4 x 4 snatches at 35kg

3 x 3 position clean and 3 jerks, working up to 45kg

I then finished off with a few intervals on the rope pull machine – we used to have one of these at my old gym aaaages ago, but haven’t seen one since so it was a nice change. Check out a full blog post on PureGym soon!

After my visit to PureGym I went to visit CrossFit Huntsman, one of the longest standing CrossFit gyms in my local area. Saturdays are their strength endurance days, so the WOD was a triple AMRAP back to back:

6 minute AMRAP of:

6 squat cleans (42.5kg)

10 toes to bar

8 minute AMRAP of:

8 kettlebell swings (16kg)

8 burpees

8 ring dips

10 minute AMRAP of:

10 shoulders to overhead (30kg)

10 pull ups

10 wall balls (7kg)

10 hang power cleans (30kg)

Between each AMRAP we took 3 minutes rest. I scaled the cleans to 35kg, used a band for the ring dips, and scaled the STOH and hang power cleans to 25kg and did ring rows instead of pull ups. I managed 3 full rounds for the first AMRAP, 4 rounds and 14 reps for the next one, and 3 rounds and 18 reps for the last one. It was definitely a tough session. It’s great to try other boxes every now and then though, just to see how different places work and maybe pick up on strengths and weaknesses in yourself that you might not have noticed without a different training style. Thanks Chris from Huntsman for having me!


SundayWarrior Adrenaline Race 10k, 11am. Me and some friends (Laura, Gemma, Sarah and Kate) signed up to this a little while ago, and today was the day. When we got to Hartham Common in Hertford, where the race was held, all we could see ahead of us was some pretty terrifying looking obstacles… including one pretty huge leap from scaffolding onto a massive inflatable. We could also hear screams. Lots of screams.

Two hours, multiple bruises, and some muddy boobs later, we crossed the finish line to receive our medals. Keep an eye out for the full race report, coming soon! Oh and I also filmed most of the race (only “most” because my battery died!) on my GoPro, so lookout for some funny footage too!

Part Way

I wore my new CEP Sports achilles support socks all evening after the race, in an attempt to control the achilles tendonitis I’ve been having. They really helped to support and massage my achilles while I walked around in the evening.

Photos courtesy of Laura and Duncan (thanks!)

During the day I tried to keep up to date with the people I knew who were running the London Marathon – my sports massage client finished in 3:25, big shout out to her! Well done everyone who raced, you’ve really inspired me to *maybe* try and tackle the marathon distance again!

Mileage Tracker

Weekly Miles: 6 miles

Running Total: 153.5 miles

2015 Fitness Goals Progress

Goal Target/Date Progress
Running Twice per week 12 out of 17 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

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