2015 Training Diary – Week 25

2015 Training Diary – Week 25
Reading Time: 5 minutes

We all have those weeks where nothing goes smoothly and we just feel tired. Sometimes we can work through them and find time to train, but other times the excuses come rolling in and finding an hour to do a run or get sweaty in CrossFit just seems to be the last thing we want to do.

This week has been one of those, and this time around, rather than stressing too much about it, I’ve realised that actually it’s probably just a sign of needing some time off. Rather than moping I decided to use the time to be more productive and do things that I’ve either been putting off (migrating my website to self-hosted) or haven’t had the time for (hobbies like dressmaking). After all, there’s always next week to train…

Week 25: 15th to 21st June 2015

Monday – CrossFit 6am. We started with a warm up run and then did some mobility work before moving on to wall climbs to warm up for handstand push ups. I struggle a little with wall climbs as get nervous going right up close to the wall and then feel a little unstable in my shoulders when walking my hands back out but I tried to get myself as close to the wall as possible. I should work on these more at home as the core strength element and the stability they build in the shoulders would help me with other movements, but I’m terrible for motivation to workout at home.

Next up was working on the skill element of handstand pushups. I did a couple of sets lowering myself to two ab mats, and then thought I’d challenge myself to use a single ab mat. I managed another three sets of 4 reps – the first time I’ve ever used just one ab mat for handstand push ups! The strength element was bench press, with 4 x 8 @ 75% 1RM. I worked at 40kg after my recent increase in 1RM to 52.5kg. The WOD was 21-15-9 of:

Power snatch (43/30Toes to bar

I scaled to 25kg for the snatches. I wanted to have a go at doing toes to bar, but the aim was to string the movements together so I scaled to knees to elbow after about 10 reps, finishing in 7:19. It was such a grippy WOD and I felt like Popeye afterwards!

Tuesday – Rest day. I had planned to run after work, but chose to get cracking with a blog post as soon as I got in from work so didn’t get the time. My enthusiasm for running is waning a little and I’ve not consistently trained for a while now. I’m much more likely to run if I have someone to run with, but running club times are a little too late for me at 7:30 on a Tuesday and 7pm on a Thursday. Just an hour earlier would work for me! I was chatting to a workmate about doing a 100k in a month challenge so I might set that for July to get myself running regularly again.

Wednesday – Rest day. I was booked in for CrossFit this morning but slept through my alarm… I must have been really tired as that never happens! Waking up at 6:30am and realising I’d missed my chance to train set me up for a bad mood, but luckily the lovely fitness community on Twitter were there to remind me that sometimes we need a break.

Thursday – Rest day. I was working in London today to attend a meeting on Diversity and Inclusion; an initiative my workplace are taking on in order to create a more diverse working community. First they are tackling the issue of gender diversity, identifying that the ratio of men to women in senior management roles dwindles to around 80:20 despite having a 50:50 split at delivery level. It was interesting to hear some of the small changes that can be made to help attract more women to these roles, including slight adjustments to job descriptions.

On the way home my train was stopped a couple of stations early due to a fatality at a station further down the line. I sat for 2 hours at the station before a rail replacement bus was put on, finally getting home at 8:45pm. Thank god for Kindle.

Friday – Rest day. After the late night I decided to cancel early morning CrossFit. This just wasn’t going to be my week for training. I clearly needed the rest and time to wind down from a stressful and busy week.

Saturday – Rest day. I started off the morning with the decision to try and finally move my blog to a self-hosted platform. I had heard the move was a fairly simple one and, after some consideration, took the decision to use BlueHost because of their WordPress optimised package and 24/7 support – after all they’re the WordPress recommended host. Unfortunately my experience with them was stressful and confusing from the start and after coming back later on in the afternoon to try again I eventually decided to give up.

Luckily, Helen (Hels Bels) recommended VidaHost to me and, with a much cheaper package, I got better support from the start and a much more intuitive process. After a bit of work customising my theme and installing some plugins (plus an impatient wait changing the nameservers) I’m now up and running on my new self-hosted website. You won’t even notice much of a difference yet, but this now gives me the flexibility to really expand and grow my website to what I want it to be… no doubt it will be a snail-paced evolution! In the meantime, if you happen to notice any broken links or problems please do let me know.

The middle part of the day was spent digging and shovelling mud and slate shingle in the garden getting the ground ready for my future father-in-law to build us a new brick wall separating the two levels of our garden. I must have emptied about 25-30 large buckets full of earth and weeds, each time heaving the bucket onto my shoulder, and each time jumping down from the existing wall once it was empty.

Sunday – Rest day. I got up in the morning to get ready to head into London for the Nike Women We Run London 10k but as soon as I headed down the stairs I knew something was up… my ankle was so sore. Suffering with achilles problems in the past I knew it must have been a case of overuse from jumping down from the wall so many times. I decided not to take the risk of getting another achilles strain so took the day to rest. Why break the habit of the week eh?!

I spent some more time on my website, and then spent the afternoon doing some dressmaking – something I haven’t touched since February and was one of my goals to do more of this year.


This week has been a bit of a washout with only one CrossFit session and nothing else. Usually I’d feel quite fidgety with such a sparse week of training, but I actually just feel quite rested so maybe it was needed.

Do you ever take unplanned (or planned, for that matter!) rest weeks? We all should take rest days, but perhaps sometimes our bodies, and minds, need a little more.

Mileage Tracker

Weekly Miles: 0 miles… again

Running Total: 186 miles

2015 Fitness Goals Progress

Goal Target/Date Progress
Running Twice per week 14 out of 25 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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