15   451
17   290
12   454
6   414
13   463
5   610
13   625
9   433
8   313
3   351

2015 Training Diary – Week 46

2015 Training Diary – Week 46
Reading Time: 4 minutes

I only managed to get to two CrossFit sessions this week and my PT session, which is pretty poor on my part, but I guess three sessions isn’t too bad! On the other hand, I also felt quite proud this week with an RX WOD for skills I don’t usually do too well on.

This was also the week of the terrible Paris attacks – a week I’ll remember forever as the news broke. Having been out to work in Paris on a couple of occasions, and knowing quite a few people who live there, it really hit home just how close the attacks were.

Week 46 – 9th to 15th November

Monday – Rest day. I couldn’t get booked on to the Monday session because I’d left it too late to get a spot – the 6am sessions have become really popular (which is great as our Crazy Brave crew grows!) so you have to get in early to guarantee a spot before the waiting lists start. I took the opportunity to have a “lie in” (meaning getting up at 7am rather than 5:20am!).

Tuesday – CrossFit 6am. We worked on power snatch technique, doing 6 x 3 reps. I finished on 35kg, which I was really pleased with as my current 1RM is 40kg. We then did wide-grip press behind the neck, for 10-8-6-4 reps. I worked up to 30kg for the 4 rep set. The WOD was an anaerobic chipper of:

20 wall balls (9/7kg)

15 sit ups

10 down ups

5 pull ups

10 down ups

15 sit ups

20 wall balls (9/7kg)

We had a 7 minute time cap and I was really pleased to RX this WOD, even if it was only 5 pull ups! I don’t usually RX WODs with pull ups in! I finished in 4:22.


Wednesday – Rest day. I cracked on with more studying… deadlines were looming (next week!) and I still had quite a lot of reading to do.

Thursday – Rest day. More studying… 

Friday – CrossFit 6am. We started with some skill work of our choice on the rig in an EMOM format. I chose to work on… pull ups (obviously!). The WOD was aptly called “kettlehell” for Friday 13th. It was 5 rounds for time of:

15 alternate snatch (24/16kg)

15 overhead squats (24/16kg)

15 alternate clean and press (24/16kg)

I did goblet squats instead of the overhead squats and used a 10kg for the snatches and clean and presses, though I probably should have gone heavier. I finished in 13:24.

Friday evening we headed down to Thurrock for a murder mystery evening for our friend’s birthday. We got dressed up for the night and sat down to a lovely three course meal while the actors played out the murder scenes for us. The story line was based on Scooby Doo and the actors really like the characters from the old cartoons. At the end of the scenes we all submitted our answers on a card, Cluedo style, and they came out to announce the results. Our team won and we all got flashy certificates to celebrate!

Murder Mystery at the Thurrock Hotel

In the later part of the evening, news of the tragic events in Paris reached us and we were all very shocked. I still can’t believe what happened there.

Saturday – PT with Joel, 3pm. This was my first proper workout with Joel after testing a couple of weeks ago. Joel had put together a WOD which he called #PrayforParis. It was a series of 4 minute AMRAPs, followed by a 10 minute EMOM to work up to a 1RM clean:

4 minute AMRAP:

15 calorie airdyne, remaining time:

6 DB burpee (2 x 8kg)

10 air squats

2 minutes rest, then 4 minute AMRAP:

15 calorie airdyne, remaining time:

10 box jumps (20″)


2 minutes rest, then 4 minute AMRAP:

15 calorie airdyne, remaining time:

5 thrusters (25kg)

10 sit ups

2 minutes rest, then 4 minute AMRAP:

15 calorie airdyne, remaining time:

5 kettlebell snatches (16kg)

10 wall balls (7kg)

2 minutes rest, then 10 minute EMOM:

1 squat clean, increasing by 5kg every minute

I got 57 reps on the first AMRAP, 40 reps on the second, 40 reps on the third and 30 reps on the fourth, and I managed to hit a 65kg clean. I tried to go for 70kg but caught it leaning too far forward to hold on.

Sunday – Rest day. Darren and I spent the day cleaning the house, and I shoved my head in my books for as much of the rest of it as I could handle! My first Open University assignment was due in at 12pm on the 19th Nov so I’d have to work hard to get it all done by then.

Where were you when news of the Paris attacks broke? My thoughts go out to all those who were caught up in the danger, and to the friends and families of those affected.

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 46 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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