23   380
17   361
43   510
44   333
14   259
5   255
39   358
34   277
33   513
40   404

2015 Training Diary – Week 5

2015 Training Diary – Week 5

Two runs, one CrossFit and one yoga session… not my ideal amount of exercise for a week but it’s certainly better than nothing. I think I’ve been a little too quick to let excuses get to me this week, so need to be a little more vigilant about making time for exercise, especially those runs that I always put off but end up really enjoying once I’ve done them! I’ve missed CrossFit this week as well, I’d normally go at least three times per week, if not four or five so it’s a real shock to the system not going as often.

Week 5: 26th January to 1st February 2015

Monday – Rest day.

Tuesday – CrossFit 6am. After our warm up and mobility work we went straight into a 6 minute EMOM of 3o second hollow holds, with the remaining minute to do 4-6 press ups. I did single leg extended hollow holds, and managed 6 press ups each round. Then we worked on bench press for our strength element. 1RM testing must be coming up soon as the weight was pushed high with low reps – we did 6 x 3 @ 80-85%. I worked at 42.5kg, which was definitely a struggle on the last rep of each set. The WOD was a 6 minute AMRAP of:

9 deadlifts

6 hang power cleans

3 shoulder to overhead (STO)

The RX for women was 40kg, which is pretty heavy for overhead work, but after not doing the RX and regretting it in the last hang clean WOD, I decided to just go for it this time. I managed 4 rounds and 10 reps. It was a really tough WOD because, as the end of each movement was essentially the start position of the next, you were almost forced to do each round unbroken. Around halfway I did eventually break the rounds up by doing 8 deadlifts, then a single deadlift followed by the hang power cleans and STO. It was also one of those WODs that really tests your grip and I really regretted my decision to use clamp collars…

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Wednesday – Run 6:45am. I woke up early and went for a morning run. I usually struggle to run first thing in the morning because I normally wake up feeling quite dehydrated. That and I wake up with a serious case of can’t-be-arsed. But this morning I felt surprisingly ok! I headed out the door, a little later than planned, at 6:45am. I had a 35 minute run on my training plan so knew that would be between 3.5 and 4 miles. I ended up doing 4 miles in just under 38 minutes and came back feeling buzzing and ready for the day. But, as I said on my Instagram page, the best part of a morning run is the cup of tea afterwards!

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Thursday – Yoga 6am. My weekly stretch and fun-pretzel-postures session. We did lots of forward bends, balances and of course (my favourite) headstand practice. We practiced crow, and going from handstand to crow, and then from crow to plank – a really tough sequence but so satisfying! We also did some pilates style roll backs, hip openers, including trying to get one leg behind and over our shoulder… so close! We finished with glute stretches in the figure four stretch, and then trying to roll back from there until our straight leg was on the ground behind us (similar to Halasana, or plough, but with one leg crossed in a glute stretch). When we’ve done this before I haven’t been able to move from my back, but this time I managed to roll myself back – big yay. I love the progress you can see with yoga.

Show Wrestling (yes really) 7:30pm. I met up with a whole group of lovely fitness bloggers for a special demo and taster of the new Show Wrestling class at Gymbox. It was just about THE MOST fun ever! Read my full report and see some hilarious photos and a video here, but for now here are some pictures of me looking very un-aggressive… I definitely urge you to try the class if you can!

Friday – Rest day. I got back late from wrestling in London so cancelled my CrossFit class for the morning. It wasn’t supposed to be a rest day; I had planned to do my running intervals in the evening, but it had snowed overnight and I really wasn’t keen on trying to run fast with a potentially slippery track, or even slipperier (is that a word? It is now…) pavements. So I bailed. Please don’t tell me off coach Kevin!

Saturday – Rest day. After not doing my intervals yesterday I had planned to do them today… but it was snowing again and with a busy day ahead I decided not to stress myself out with it. That and I’d probably need the rest for tomorrow’s run. I did, however, have a rather lush breakfast of poached eggs on toast, mmmm!

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Sunday – Runday! I was very lucky to get a space on the London Winter Run 10k through Elle (Keep It SimpElle)  who was their official fitness expert, sharing her tips throughout the build up to the race – thanks Human Race and Elle! Leah from Naturally Leah set up a brunch date as one of her final blog meet-ups before she leaves the UK to get married and go travelling and a few of us who were going decided to also meet up before the race. I dropped my bag then ran the half mile or so from there to the meet point. I ran the race with Mollie (PT Mollie – thanks for the photo!) and Pattie and we had a really nice, fun race and finished in 59:14. Not a PB, but then I don’t think I’ll get one for a long while yet! Keep an eye out for my full race report soon.

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Mileage Tracker

Weekly Miles: 11 miles

Running Total: 49 miles

2015 Fitness Goals Progress

Goal Target/Date Progress
Running Twice per week On track
Inversions Unsupported hand/handstand (end Q1) Both against a wall; can hold headstand unsupported once up there!
Pullups 5 strict (end Q2) 2 underhand grip
Squat Depth Below parallel (end Q4) Air squat 3/4 depth
Clean & Jerk Body weight (end Q4) 55/70kg
Snatch 2/3 body weight 40/45kg
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Georgina Spenceley
Georgina Spenceley

5 Comments

  1. 5th February 2015 / 7:05 pm

    Keep up the good work! For days when you can’t get to your affiliate check out http://www.afterWOD.com for delicious 100% Paleo recipes and spicy WODs that can be done anywhere, even in your own kitchen!

    • Georgina
      Author
      5th February 2015 / 7:11 pm

      Love it! Thanks for sharing 🙂

  2. 7th February 2015 / 3:38 am

    Love those pants in your Thursday pics!

    • Georgina
      Author
      7th February 2015 / 5:56 am

      Thank you! They’re Nike flash!

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