This week started out a bit lazy, but then picked up towards the end, finishing up with three workouts in the end – all pretty tough! I’m definitely starting to cut the excuses, and actually I think just training “for fun” and doing what I fancy is really helping. I even managed to pluck up the courage to do some box jumps!
On the downside… I ripped my hands, booooo. I’ve had blisters before, but never ended up with a rip, but this time they just gave up on me. Luckily it didn’t bleed, but it was sore as hell and I had to scale my workout after it happened, but then I guess you’re not a fully fledged CrossFitter until you’ve ripped your hands! Luckily, I wrote a post about how to look after your hands for CrossFit, so I know what to do!
Week 39: 21st to 27th September 2015
Monday – Rest day. I jumped on the computer pretty much straight after work and got my Training Diary written up, as well as scheduling some posts ready for writing later in the week… needless to say I only got one of them published! We’re really hitting the busy stages of wedding planning right now and time just doesn’t seem to be something I have a lot of!
Tuesday – Rest day. I headed into London for a work meeting in the morning. I work in London once or twice a month, but whenever I do I always take advantage of the food options on offer. This time I chose to have lunch from the new LEON that’s opened round the corner from my office… then continued to be ribbed for how much my lunch cost for the rest of the day. What can I say – I eat a lot!
In the evening I met up with Elle for some drinks with the people from HEAD bags. To celebrate the #revival of their classic 1980s St Moritz and Monte Carlo bags they ran a competition for one lucky, and talented, designer to have their design go into production as a limited edition bag. The top three designs were “Adorned Iris,” “Red + Grey” and “Living Water.” They were all brilliant designs, but my favourite was Adorned Iris, with it’s bold print and statement colour.
The winner was Living Water, by Sophie Dixon. The print was altered from a photo of the surface of the sea, taken from underwater, and is inspired by sustainable fashion. The bag will go into production and will be available for purchase in the New Year.And the @HEAD_bags winner is... check out the gorgeous bag here! Click To Tweet
Wednesday – CrossFit 6am. A late night home meant takeaway pizza for dinner last night… the, erm, perfect fuel for CrossFit at 6am?! We started with some skills practice, working on our weakest rig element. Mine is definitely kipping pull ups – despite getting my first one months ago, I still can’t consistently string them together. Joel pointed out that my hips may be the problem, so at least I have something to focus on when practising.
We then moved on to the WOD, which was a partner WOD split into two parts. Part A was:
10 minute max calorie row
every 2 minutes – 5 burpees in unison
We had to alternate time on the rower so that we each spent a roughly equal amount of time rowing. Part B was 6 minutes to find:
5RM shoulder to overhead
With one bar between us we had to be clever about how much weight we went up by each time. I worked with Donna and we got 113 calories on the rower, and a combined shoulder to overhead weight of 80kg. I really enjoyed this WOD as the format was more like a competition WOD… something I don’t get to take part in because of my flexibility issues!
Thursday – Rest day. I had quite a lot of work to do today and ended up finishing a little late so we just spent the evening resting.
Friday – CrossFit Gymnastics Session 6pm. I decided to go along to gymnastics again tonight. It’s a great opportunity to work on some of my most weak elements, as well as train with other people. We did a warm up of shoulder dislocations (not as bad as they sound!), walk outs (focusing on keeping our hips stead) and hollow rocks. My lower back always lifts off the floor after 15-20 seconds or so of hollow hold so I know this is something I need to work more on.
After that we moved on to some kipping toes to bar practice. We started with the beat swing, then adding in the knees, and finally trying to go for full toes to bar. Like kipping pull ups, toes to bar is one of my weaker areas and I just can’t seem to string them together. But, with coach Tom’s help I managed to get alternate toes to bar and knees to elbow going for quite a few reps… and I even managed to string two toes to bar together! Right before my hand ripped.
We then did a 10 min partner AMRAP of:
10-15 ring push ups
10 bar rollouts
And then a short WOD, which was a 10 minute EMOM of:
3 toes to bar (adding one each round)
I scaled to hanging leg raises as swinging with my ripped hand was just impossible! But I managed to get all the way through to 12 reps in the final round.
Saturday – Rest day. I had my final dress fitting before the wedding this morning and took my maid of honour with me so she could have her bridesmaid dress altered too. We stopped and had brunch after (2 egg, 2 bacon, beans and toast… in case you’re wondering!) and then I headed home to tidy up round the house and get some bits and pieces. I finally managed to pick up the screws I need to put my TRX x-frame in the wall so I can’t wait to get that up and be able to do more exercises with it at home!
Sunday – Gym 9:15 am. Darren and I were off to Lakeside today to do a little bit of holiday shopping (don’t want to forget about the honeymoon in all the craziness of wedding planning!) so we both went to the gym in the morning but did our own things. After a quick warm up I did:
3 x 12 curtsy lunges / 10 jumping lunges (each leg)
Box jumps to failure
3 x 12 bent over row / cable flyes (each arm)
Assisted pull ups to failure
3 x 8 bench press / 8 t push ups
Staggers push ups to failure
3 x 2 turkish get ups / 8 windmills
Sit ups to failure
I really enjoy doing supersets, and found that the “finisher” after each superset was a great way to really test my muscle endurance after a tough pairing. I’ll definitely train like this again to really get a sweat on and a quick, but hard workout.Supersets are great for a quick, but hard workout - try this full body session... Click To Tweet
What have you been up to this week? If you keep a training diary I’d love to read it – please feel free to link below in the comments!
Weekly Miles: 0 miles
Running Total: 194.8 miles
2015 Fitness Goals Progress
|Running||Twice per week||14 out of 39 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|