2015 Training Diary – Week 48

2015 Training Diary – Week 48
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After such a crazy week last week the last thing I wanted to do was study so I took a break from the books and got my butt back into training. I went to a couple of CrossFit sessions, a yoga class, personal training and my strength and power programme – the only thing missing was a run… but let’s not talk about that right now, shall we?!

Week 48 – 23rd to 29th November

Monday  CrossFit 6am. We started with some snatch technique and worked up to 3×3. We then moved on to snatch doubles, adding weight. I got up to 35kg. The WOD was 6 rounds of 1 minute work, 1 minute rest:

5 power snatch (43/30kg)

Max down ups

The score was the total number of down ups over the 6 rounds. I managed 62 reps at the RX weight.

Tuesday – Rest day. After such a busy week last week, and then a jam-packed studying weekend, I needed the break so vegged out on the sofa with dinner!

Wednesday – CrossFit 6am. We did some pull up practice, supersetted with dips. I decided to work on strict pull ups, using a purple band, and used a thin red band for the dips, managing 5×5, every 90 seconds. The WOD was 10 minute AMRAP of:

30 DUs

10 alternate KB snatch (24/16kg)

I scaled to single unders (x 60), despite having a battle with myself knowing I should have taken the time to practice my nemesis, and used a 12kg bell. I shouldn’t really have scaled the skipping, but because I’d already scaled the bell I took the excuse to scale everything. Poor show! I managed 6 rounds and 48 reps.

Yoga 7:30pm. I went to my favourite yoga class with Laura. We both managed to do a side crow for the first time! After class we went for dessert… as you do! We each had a sundae and nattered the night away drinking diet cokes until getting kicked out of the pub at closing time!

Thursday – Gym 1:30pm. I was on a half day today for a Fitness Writers’ Association event with Action PR at Transition Zone, so I took the excuse to get a lunchtime workout in. I did power cleans, wide grip deadlifts, hip thrusters, dips, face pulls, split squats and single leg dragon flags – all from my PT programme by Joel.

I went home to shower and eat before heading into London for the event. Getting to the Transition Zone with time to help prepare the goody bags, I snapped some of the event as it happened – we had a nice group of journalists and bloggers, all there to try out Power Plate and have a run with Phoebe Thomas, who shared her winter running motivation tips. The event was then finished off with some healthy snacks from the Transition Zone menu, and a prize draw for four lucky people to win a Grid STK or STK X.

Friday – Rest day. A late night last night meant a tired Friday – I definitely needed the rest!

Saturday – PT with Joel, 1pm. We did an evil superset of 6×6 push press @ 75% of 1RM, followed by a 30 second handstand hold, repeated every 2 minutes. I worked at 45kg and my wrists and shoulders were killing! I then had a WOD of 4 rounds of:

1 minute burpee over box (24/20″)

1 minute barbell OH lunge (40/25kg)

1 minute TTB

1 minute calorie row

1 minute rest

The score was max reps and I managed 171 reps. I was pretty disappointed as I just got worse and worse on each round, but it was pretty killer looking back at it!


In the evening we had some drinks at Darren’s friends’ house now that they have finished renovating it, complete with lots of nibbles!

Sunday – Rest day. I did some work around the house, then got ready to go out for dinner with my good friend and Maid of Honour, Vicky – it was the first time we’d seen each other since the wedding!

Is it just me and my friends who go out for dessert?! Do you keep a training diary? If you do please feel free to post a link below – I’d love to have a read!

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 48 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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