2015 Training Diary – Week 24

2015 Training Diary – Week 24
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I‘ve had a super varied week this week with my usual CrossFit being interspersed with the craziness of Buti Yoga and the calmness of Reformer Pilates. I’m still slacking on this running lark though, now with only hitting two runs per week for 14 weeks out of 24. There’s just too much cool stuff to fit in a week! I’m hoping a shower being built at work later this year will help by enabling me to do RUNch. Until then, any other tips for how to fit everything in without taking up all of my evenings?!

Week 24: 8th to 14th June 2015

Monday – CrossFit 6am. There’s no denying that CrossFit is my absolute favourite thing to do at the moment… hence it being a priority in my training diary. We started the morning with good old Roxanne, then after mobility went into a 6 minute EMOM on ring dips. I used a thin red band and managed to get 22 dips out over the 6 minutes. We then moved on to warming up deadlifts to our working weight for the WOD, which was a 10 minute partner AMRAP of:

10 deadlifts (70/50kg)

5 handstand pushups (1/2 abmats)

10 American kettlebell swings (32/24kg)

I worked with Jo and we used RX for all the movements, finishing 9 rounds and 14 reps. The kettlebells were killer at that weight – probably the hardest part of the WOD for me, despite handstand pushups being a particular weakness of mine. We did a similar WOD several weeks ago, only with single-arm kettlebell snatches and I’d scaled the kettlebell work on that one, so it was nice to do a similar WOD but RX it this time.


Bug shorts and Nano 4 trainers both from Reebok.

Tuesday – Rest day. I had to go into London to work on Tuesday with a morning course on how to use an automated external defibrillator (AED). I’ve been First Aid At Work qualified now for about 8 years, but never learnt how to use an AED. I’d definitely recommend that everyone should learn some basic first aid, and the AED course is a perfect way to do this in just a few hours – it could help you save someone’s life! Find out more at www.sja.org.uk.

At lunchtime I met up with the beautiful Natalie of The Blonde Ethos and we chatted about her new job, the FWA and future blog plans. It’s safe to say that Natalie has some very exciting plans up her sleeves so be sure to check out her website.

Wednesday – CrossFit 6am. Kipping progressions were on the menu again this morning – something I still can’t seem to string together. There seems to be a combination of things holding me back – first is my hip drive, which is strong enough to get me up for the first rep, but then dwindles, and the second is I don’t extend the shoulders enough when swinging back through from the descent. I need to trust myself more and commit! The WOD was a killer:

75 American kettlebell swings (32/24kg)

20 thrusters (43/30kg)

400m run

50 American kettlebell swings (32/24kg)

20 thrusters (43/30kg)

400m run

I scaled to a 20kg kettlebell and 25kg thrusters, knowing how hard the kettlebell swings were yesterday, and finished in 16:32.

Thursday – Buti Yoga GymBox Bloggers’ Event 8:15pm. This was something different… to make an understatement! Buti (pronounced boo-tie) yoga is a combination of traditional yoga sequences mixed with tribal dance and plyometrics. In keeping with the tribal feel, the class also came with the opportunity to decorate ourselves in paint… UV reactive paint!


Jam packed with hip circles, constantly flowing movements and dynamic stretches, it was perfect for enhancing flexibility and working on core strength… oh and a bloody good giggle.

Keep an eye out for my full review of the class over on the GymBox website soon!

GB_ButiYoga_Bloggers_15 GB_ButiYoga_Bloggers_19

Doing some of the yoga poses, which I haven’t done in ages, made me realise just how tight I’m becoming from not fitting it in my schedule. I’m going to try to make more effort to get a weekly session from Yoga Anytime in.

Friday – CrossFit 6am. Despite a super late night I got up early for CrossFit and as soon as I saw the board I kinda wished I hadn’t! It’s no secret that I’m terrible at squatting, so a WOD involving front squats was not something I was looking forward to! Anyway, our strength element was something different with 5 sets of 8 x dumbbell pullovers, supersetted with 6 x supine rows. We worked up to a heavier weight each set. I did my last set with a 14k dumbbell. The devilish WOD was a 6 minute AMRAP of:

5 front squats (70% 1RM)

10 wall balls (9/7kg)

We did the WOD in two groups so that our partners could judge our movement patterns and make sure we didn’t count any “no-reps”. I worked at 50kg for the squats and got 5 rounds and two reps.

Saturday – Reformer Pilates 1pm. I’d arranged to meet my lovely friend Caroline for a catch up and she invited me over to Tempo Pilates, where she teaches, to try a class. I’ve only done reformer Pilates once before, with Holly Grant aka the Pilates PT, so I knew I would find this a challenge to my usual not-so-controlled movements. Caroline is a fantastic teacher (and I’m not just saying that because she’s my friend!), giving clear instructions and correcting me when I wasn’t in the right position – and I’m a trained Pilates instructor too, so it just goes to show how important it is to have someone view your technique.

The reformer adds so many challenging elements to the class, with the moving platform and strap pulley system, that and the Pilates ring and dumbbells give you a really hard core-controlled workout.


The studio at Tempo Pilates

Caroline and I headed over to Concrete for pizza and a natter after the class, and the evening was spent out for dinner with my fiance. What a perfect Saturday!

Sunday – Rest day. I had initially planned to do the City of London Mile, but with a busy weekend and stuff to do around the house I decided not to go. It’s a shame, as I’ve never raced a mile before, but hopefully I’ll have another chance to try this distance.

What has your training week looked like? Do you like to mix up your training as much as I do?

Mileage Tracker

Weekly Miles: 0 miles (boo!)

Running Total: 186 miles

2015 Fitness Goals Progress

Goal Target/Date Progress
Running Twice per week 14 out of 24 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

Buti Yoga photos courtesy of Vesna Nikolic.

Georgina Spenceley
Georgina Spenceley

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