3   377
31   434
12   508
4   292
5   361
10   410
9   287
8   582
11   420
24   611

2015 Training Diary – Week 44

2015 Training Diary – Week 44
Reading Time: 4 minutes

This week was my first full week back to work after the wedding and honeymoon and oh my god was it going to hurt! When you’ve had two and a half weeks off, going back to the 9-5 is always going to be a struggle. I had yet another busy week with a day working in London and a photocall to attend, but I think it’s well known now that I like to keep busy!

Week 44 – 26th October to 1st November

Monday – CrossFit 6am. We worked on handstand push ups as our skill element before moving on to 5 x 8 bench press @ 75% 1RM. I worked at 37.5kg. The WOD was a replica of one of the Battle of the Beasts WODs that our coaches had watched at the weekend, which was a twist on Grace.

30 reps clean and jerk (60/40kg)

6 burpee over bar EMOM

You had to start each minute with 6 burpees over bar, while trying to complete 30 reps of clean and jerk. Because of timings and having to stagger the sessions to make the best use of space there was a timecap of 8 minutes. I’ve only tried Grace once before, and finished in over 7 minutes, so I decided to scale to 35kg. I finished the 8 minutes with 7 reps left completely busting a lung!


Tuesday – Rest day. Since I’ve cut my CrossFit sessions down to 2 x per week I’ve been making excuses not to go to the gym either, which has resulted in an abundance of rest days. To be honest, it’s worked out that other elements of my life have been super busy so actually the extra rest days have been welcome. After work it was straight onto dinner and then studying for the rest of the evening. 

Wednesday – CrossFit 6am. We started out with bar skills – a regular for a while on Wednesdays and Fridays. I worked on my toes to bar efficiency, trying to alternate toes to bar and knees to elbow. The WOD was lovingly called “Partner Frantasy”, an evil twist on Fran, but with a partner. It was 21-15-12-9-12-15-21 of:

Thrusters (43/30kg)


I worked with Louise, doing jumping pullups, and we finished in 10:16. I tried to work on getting my chest all the way up to the bar on the jumping pullups, rather than just my chin, to try and build some strength.

Thursday – Rest day. Today I was working in London. This usually means a treat of a cafe lunch rather than homemade food, and recently a Leon has opened up near the office so I headed there for a chicken and chorizo rice dish (which, by the way, is fricking awesome!).

I got straight on to more studying in the evening… I have Anatomy and Physiology, Nutrition and PT Practical books to read before my first PT attendance weekend with HFE in a few weeks, plus my Open University course work to get through. I’m really enjoying both courses, so balancing time between the two is hard, but it’s a good problem to have!

Friday – Rest day. Yesterday I decided to take a big step… I signed up for Personal Training with one of the coaches at our CrossFit box, Joel. He booked me in for Saturday, so I spent most of Friday being nervous about what was to come!

Saturday – PT 1pm. When I got to the box, Joel asked me what my goals were and talked through a programme he had put together for me based on what he’s seen of me at CrossFit. Today’s session, however, was focused on setting some benchmarks. We tested 1 rep max for deadlift, clean and bench. I hit new PBs in deadlift (115kg, +2.5kg) and clean (67.5kg, +7.5kg), but pushed just under my bench 1RM (52.5kg, -2.5kg)


In the evening we were out for dinner for my dad’s 60th, which was a surprise for him. We had a lovely meal and chatter round his house and then drove home in the fog.

Sunday – BMF photocall. I’d been invited along to the British Military Fitness Major Series photocall where I would have the opportunity to chat to representatives from BMF, and also the Royal British Legion. It was great to hear more about the partnership between the two to bring their biggest yet Major Series obstacle races. Read more about this in my event release.

Have you ever had Personal Training before? What did you like/dislike about it? If you have a training diary please feel free to link it in the comments below!

Mileage Tracker

Weekly Miles: 0 miles

Running Total: 198.3 miles

2015 Fitness Goals Progress

Goal Target/Date Progress
Running Twice per week 15 out of 44 weeks
Inversions Unsupported hand/handstand (end Q1) Need to work on confidence away from a wall.
Pullups 5 strict (end Q2) Regressed since injury and infrequent training.
Squat Depth Below parallel (end Q4) Air squat 3/4 depth
Clean & Jerk Body weight (end Q4) Clean and jerk 60kg, clean 67.5kg. BW ~72.5kg.
Snatch 2/3 body weight 40/47.5kg
Georgina Spenceley
Georgina Spenceley

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