2015 Training Diary – Week 21

2015 Training Diary – Week 21
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Wow, what a busy week! After last week’s playing with exercise, I had another week of new experiences. I finally got down to 1Rebel, a long awaited trip, and tried Rebel Reshape with Kerry McCarthy of Runner’s World. Both of us had already trained that day and were already regretting our decisions to do so by the time we’d picked up our essential-oil-infused chilled towels. I also paid a long awaited visit to the Porridge Cafe this week too… a cafe, that serves porridge. Genius.

Not only that, but it was one rep max (1RM) week at CrossFit, so each session we were pushing ourselves to try and reach new PBs… see how I got on below.

Then on Thursday it was my first time co-hosting a Fitness Writers’ Association event. There have been some changes in the FWA over the last year or so, but we came back with a very promising “re-launch” event, which was very well attended and brought us three new members. Keep an eye out for more news of the Fitness Writers’ Association soon!

Week 21: 18th to 24th May 2015

Monday – CrossFit 6am. 1RM week kicked off with bench press. Last round of testing I hit my target of 50kg, so this time around it was about pushing beyond that and eeking closer to that 3/4 body weight mark. I managed 52.5kg, which felt ok so I had two attempts at 55kg but couldn’t get it higher than a couple of inches off my chest. I was happy with a 2.5kg improvement. After testing we went straight into the WOD which was one of the Open WODs from 2012… 12.1, which was 7 minutes of:

Burpee to bar

This was such a killer. Seven minutes of burpees. Seven. Minutes. Though, through all my complaining I did expect it to be worse than it was. The time flew by and I managed a grand total of 80 burpees. Not quite the level of 12.1 leaderboard topper Kristan Clever with an amazing 143 reps, but hey… not too shabby.

1Rebel Reshape 6:30pm. This was intense to say the least. I’d arranged to meet Kerry at Liverpool Street station and we walked over to 1Rebel together, discussing our fate. Kerry had done a sprint session as part of the Nike Milers programme of events, and I’d been doing burpees all morning 😉 But greeted with friendly staff, a choice of not one, but three different types of towel, and the promise of a post-workout juice/smoothie, I felt ready to sweat.


The class, led by the fantastic Ida May, was a mixture of treadmill intervals (including some “self powered” on the clever dynamic mode) and HIIT style conditioning. The dynamic mode of the treadmill was probably one of the hardest things I’ve done on a treadmill, especially when it came to getting on the floor and doing mountain climbers on it! The conditioning exercises were varied and challenging with reps performed for 30-90 second bursts, and each round consisted of at least one whole-body move and a core strengthening move.

I underestimated how much I’d sweat, thinking I could jump on the train and shower when I got home, but luckily 1Rebel had everything I needed to get myself showered and freshened up ready to enjoy a whey protein smoothie from Roots and Bulbs.

Overall it was a thoroughly enjoyable workout, and something I would definitely be signing up for if I worked in London full time. And thanks Kerry for the company!

Tuesday – Rest day. I met up with Emma for breakfast at the Porridge Cafe, somewhere else I’ve been meaning to get to for ages. I had the most amazing creamy bowl of cherry, chia seed and pistachio porridge, topped with some bonus dried apricots. It was seriously so delicious and such a huge portion (well, I would go for the large!). You can read Emma’s fab review on her blog, linked above.

If you get the chance, make sure you pop down to the Porridge Cafe opposite Victoria station.


Wednesday – CrossFit 6am. Today’s 1RM testing was strict press and push press. I wasn’t expecting an improvement on my strict press, as it’s not something I train very often, but when at first I struggled to even get a match PB at 42.5kg I was getting annoyed. I gave it another shot and managed to push it overhead, but didn’t try any heavier. I was, however, determined to hit a PB on push press after being so close to getting 60kg last time. I built my way up and when the time came to go for 60kg I tried to really zone in on what I was doing – a dip and a drive and I did it, second PB of the week! The WOD was a team WOD in teams of 3 of:

1000m row

100 thrusters (15kg)

100 down ups

200 double unders

I worked with Deborah and Emma. Debs took the double unders as neither me nor Emma are very good at them, so we ploughed through as much of the rest of the work as we could while she chipped away. She finished them really quickly and we soon had the three of us working at getting through the remaining three exercises. Soon enough we only had down ups to do and split them between us to finish in 8:34.


Row, row, row your…. ergometer. Doesn’t quite have the same ring to it!

Thursday – Rest day. I had hoped to get along to Strength and Power, which I’ve missed for a couple of weeks now, but I woke up 5 minutes before class so was never going to make it in time. I took the extra hour sleep – I definitely would have needed it for the evening anyway!

Fitness Writers’ Association Event 5:30pm. I headed over to LAX Aldgate to help Katherine who was already there setting up, and we finished off getting the goody bags ready, chatting to our speakers and welcoming our guests. The theme of the evening was “Putting the ‘fun’ back into functional training” and, following a functional fitness class, featured talks from some fantastic guest speakers.

First we heard from Sam Theyers, National Head of Fitness for LA Fitness, who talked to us about the Primal Series and the benefits of group functional training. Then Robbi Isenberg, Master Trainer for Physical Company, demonstrated hydra-inertia with the Kamagon Ball and the Surge, two of the hottest products in the Physical Company books (which were also given away as prizes on the night!).

Then Craig Samuel, Sales Manager for ukactive, ran through how ukactive and the FWA are looking to work together. And finally, Kristoph Thompson, Freelance Journalist and Director of Sideways 8 Training, talked about FitPro Live, how FWA members can get tickets, and one of the hot attractions of the show this year, Stephen Hughes Landers, who will be doing a Master the Muscle Up workshop at the show. I had the pleasure of doing a 1:1 session with Stephen last week, check out my review!

Thanks so much to our hosts LA Fitness, our guests, speakers and sponsors for helping us to have such a great event.

Friday – CrossFit 6am. Despite a late night and busy event last night, I had to get to CrossFit this morning for my final 1RM session of the week. Today was a catch up day so I chose to do deadlift as I had a nice round number in mind as my target. After warming up I got on by myself progressing the weight up and up. My target was 110kg, after getting 105kg in my latest attempt last year. As I get near max on deadlifts I always get a little cautious of my back – I know how life-changing back injuries can be so want to protect myself a little. Joel pointed out that my hips come up a little earlier than they should and I should finish pulling a little more from the floor before straightening my legs out, but the first pull is always the hardest part for me in deadlifts so I think I cheat them a little by doing this. The moment of truth came and I hit my 110kg lift – very pleased with that! The WOD was a 10 minute EMOM of:

8 air squats

10 pushups

12 situps

The idea was that as soon as you couldn’t complete the work within the minute anymore you carried on as if it was an AMRAP. I made it about 7 rounds before the pushups started to slow me down and I carried on working through the time to finish on 254 reps.

My colourful bar!

My colourful bar!

Saturday – Rest day. We spent the day in the house with the delights of cleaning and tidying.

Sunday – Run 10am. I had planned most of the week to go running on Saturday, but with the cleaning taking most of the day I didn’t really get the chance so decided to go out today instead fuelled by a Get Buzzing bar. With the Hatfield Broad Oak 10k race tomorrow I took it easy and just did a 3.5 mile loop. My calves were a little tight so I’m glad I did the run to help loosen them off before tomorrow.

What was your week in training like? Have you tried 1Rebel yet? Have you got any new PBs to shout about?

Mileage Tracker

Weekly Miles: 3.5 miles

Running Total: 170 miles

2015 Fitness Goals Progress

Goal Target/Date Progress
Running Twice per week 13 out of 21 weeks – my 1Rebel treadmill experience totally counts!
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. 28th May 2015 / 1:07 pm

    I need to get to the porridge cafe, I was hoping to go tonight as I’m in Victoria but it closes too early for me!

    • Georgina
      28th May 2015 / 1:12 pm

      Oh that’s a shame! Do try and get there if you can, they do breakfast, lunch and dinner 🙂 Though clearly breakfast is the best meal of the day!

  2. 29th May 2015 / 6:56 pm

    I love 1Rebel, although the classes are definitely intense! And I need to get to the Porridge Cafe – sounds awesome 🙂

    • Georgina
      1st June 2015 / 10:15 pm

      I really want to go again! Have you tried Rebel Ride? I haven’t done a spin class in so long…

  3. 1st June 2015 / 9:49 pm

    I need to get to the porridge cafe too – also 7 minutes of burpees… been there, done that, had a love/hate relationship with it! I love reading these posts of yours – it’s so interesting to see how different boxes structure things and I just like reading aobut your week in general!

    • Georgina
      1st June 2015 / 10:18 pm

      Oh thanks Amy, that’s so nice to hear! The porridge cafe was so good – you really should go if you can. Burpees are actually secretly one of my favourite things… I always dread them, but feel so good afterwards. I can’t believe how fast that 7 minutes went!

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