2015 Training Diary – Week 34

2015 Training Diary – Week 34
Reading Time: 4 minutes

This week was jam-packed with exercise, for the first time in so long! I’m not quite sure what took over me, but my energy levels were fairly high (except for a constant need to yawn) and I just really wanted to train. Maybe I’m getting my enthusiasm back, finally, after the injury.

I also took part in a very exciting opportunity on Saturday… one that will see me as one of the new Lexie Girls and an ambassador for Lexie Sport. Keep an eye out on my Facebook, Twitter and Instagram for more on that!

Week 34: 17th to 23rd August 2015

Monday – CrossFit 6am. We started out with some hang clean technique work, then worked up to a 3RM of hang cleans. I finished at 55kg. The WOD was Nancy, which is 5 rounds of:

400m run

15 overhead squats (43/30kg)

I used a 25kg bar. I’d been doing the overhead squats unbroken, not wanting to have to snatch the bar up more than once per round, but partway through the fourth round I decided I needed to split the reps up into two sets. Unfortunately my head didn’t tell, well… my head, and I ended up bringing the bar down right on top on it. Let me tell you, 25kg hurts when it smacks you right across the top of the head! I wouldn’t recommend it! I gave my coach a fright and walked around the platform until I felt safe to continue. Needless to say this put me back a fair amount and I finished in 17:48.

Hitting yourself on the head with a 25kg bar? Not recommended. Click To Tweet

OH Squat

Tuesday – Gym 8:15pm. After signing up to the gym about a month ago (shortly after becoming injured) I decided to try and train more with my fiancé. I followed his lead and we trained back with:

Wide grip pull ups (assisted for me!)

Narrow grip row

Wide grip lat pull-down

Bent over row, elbows in tight to body

Lumbar extensions

Narrow grip lat pull-down

We then finished of with some core exercises and stretches. It was so nice training with Darren, something we haven’t done since just after I left university.

Wednesday – Gym 8:40pm. After last night’s successful gym session we decided to hit it again after his shift at work. Unfortunately Darren finished later than planned so we didn’t have long to train, but we did some leg exercises, knowing we could get some decent compound and isolated moves in the time we had:

Leg press

Weighted calf raises on the leg press

Leg extension

Leg flexion

Dumbbell lunges

Love leg day? No, me neither! Click To Tweet

Thursday – Rest day. After three days in a row I thought it was time for a rest, besides, I knew I’d be up bright and early for CrossFit again tomorrow! We got to work trying to do a first draft of the seating plan for our wedding… this was much more difficult than I thought it was going to be. Let’s just say it wasn’t the relaxing evening we’d planned it to be!

Friday – CrossFit 6am. We started with the bear complex (power clean, front squat, push press, back squat, push press… all of which = 1 rep) for 3 reps without dropping the bar. I worked up to a 40kg. The WOD was Cindy, which is a 20 minute AMRAP of:

5 pull ups

10 push ups

15 air squats

I can’t do pull ups at the best of times so I scaled to supine rows, also scaling the push ups to 3/4 push ups as I knew I would burn out quickly. I managed 12 rounds and 14 reps.

Saturday – City Is My Playground Workshop and Lexie Girl shoot, 9:45am. I’d been looking forward to Saturday all week. After Lexie Sport’s social media campaign, I was delighted to be picked as one of the new Lexie Girls, taking on an ambassador style role for the brand and, as part of that, taking part in a photo shoot for their website.

Check out the new #lexiegirls in their #cityismyplayground shoot! Click To Tweet

I’ve been a fan of Lexie since the first collection and their fabulous Gloria hoody, and I have several pieces including the Anita leggings and Diana shorts. I love the edgy style and interesting cuts and the shapes of Nicola Cher Geismar’s City Is My Playground workshop were the perfect complement to the brand. Doubtless to say we had so much fun on the shoot (check out Lexie Sport on Facebook, Twitter and Instagram for some sneak peek shots!), and I can’t wait to share the final photos with you!

Sunday – Rest day. After such a busy week I really needed the rest today. We had Darren’s parents round for dinner, and my dad and his wife over for coffee, so I was busy in the kitchen all day cooking and baking – a brilliant end to a brilliant week!

What have you been up to this week? Have you had a busy week too? If you keep a training diary I’d love to read it – please feel free to link below in the comments!

Mileage Tracker

Weekly Miles: 0 miles

Running Total: 194.8 miles

2015 Fitness Goals Progress

Goal Target/Date Progress
Running Twice per week 14 out of 34 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. 26th August 2015 / 7:47 am

    Great week of training! Wedding table plans are notoriously a nightmare!! We had to do ours about 100 times until we were happy with it….good luck!

    • Georgina Spenceley
      31st August 2015 / 4:41 pm

      Thanks Jess! I think we’ve sorted it now, thankfully – I’m not sure I ever want to do that again though! Any future events I hold will be buffet only haha!

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