2015 Training Diary – Week 6

2015 Training Diary – Week 6
Reading Time: 4 minutes

Also known as “the week my car broke”. I never quite realised how much I rely on my car for everything; from getting to work, to getting to and from the gym in the mornings, it’s my necessary evil living outside of London. So when I got up for the gym on Wednesday morning and the suspension was, for want of a better word, fucked, my first thought was “oh man… I can’t go to CrossFit!”. What had been planned as a 7 workout week, turned very quickly into a stressful landslide of missed workouts and having to run for the bus/train. Not. Fun*.

* I promise I don’t always complain… I do write happy posts sometimes!

Week 6: 2nd to 8th February 2015

Monday – CrossFit 6am. We worked on push press after our warm up and mobility, aiming for 6 sets of 2 reps at 85-90% 1RM (which, by the way, is frikkin’ heavy!). I worked at 47.5kg with my friend Jo and we worked our way through the sets. Our skill section was preparing us for a technical WOD, warming up our hang power cleans. The WOD was a short, sharp, 6 minute AMRAP of:

4 hang power clean (40kg)

4 push press (40kg… evil after the push press in the strength portion!)

4 air squats

I went for the RX and managed 6 rounds and 6 reps of pure trap/shoulder battering fun. Being the clumsy nightmare that I am, I also managed to bash my collar bone with the bar during my cleans… oh well, what’s another bruise?!


Tuesday – Fly Flex Flow at Sweaty Betty Islington, 6:30pm. I finally managed to get along and try Sweaty Betty’s latest #GetFit4Free campaign class, Fly Flex Flow. Designed by professional dancer turned personal trainer, fitness model and ultra runner, Annie Foulds, the class is a full body workout incorporating a cardio section (Fly), strength and conditioning work (Flex), and a stretch out and cool down created in partnership with yogi, Jo Arthur (Flow). Read my full review of it here.


Wednesday – Enforced rest day. I woke up in the morning at the usual time of 5:20am to get myself to CrossFit at 6am, made my way out to the car and started to reverse and my poor little car made the worst grinding and clunking sound. As soon as I got out I could see that the front of the car was about 4-5 inches lower than it should be and knew instantly that the suspension coil had snapped. Knowing I’d have to get the train into work, there was no way I’d be able to go to class so I got myself ready for work in a huff.

Thursday – #runcommute 5:45pm. With my car still poorly and another bus and train journey in to work I wasn’t able to get to yoga (boo!) so decided to pack my backpack and join the #run2workday crew by running home from the train station after work. My backpack was super heavy with my winter jacket in, as well as my boots and work clothes, and I had to stop and walk for 100m or so a couple of times, but I got it done and had 3 miles under my belt.

Friday – Rest day. Another rest day… I was itching to get to CrossFit!

Saturday – Rest day. Waiting for the AA to tow me to the garage, a brunch/work date with Sarah (aka Nutrition With Love) and picking my car back up again made for a busy day so no interval training today unfortunately.

Sunday – Runday! I had arranged to do a loop with my friend Zanna and a couple of friends from the running club, but unfortunately a lack of MOT on my car (too long a story!) meant I couldn’t get to the meeting point. Luckily Zanna was kind enough to pick me up and we ran from the river together for 6 miles. Zanna has only been running about 5 weeks and never run with anyone else before and she did amazingly. We chatted the whole way, and she barely broke a sweat! After she dropped me back home I did another 4.5 mile loop – I only had 8 miles on my Honest Fitness plan, but I’ve randomly decided to run a half marathon in a couple of weeks so thought I should ramp up a bit…

Mileage Tracker

Weekly Miles: 13.5 miles

Running Total: 62.5 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
Georgina Spenceley
Georgina Spenceley


  1. 11th February 2015 / 11:24 am

    Keep it up! You’re doing great. I’ve been tempted to give crossfit a go but Olympic lifting is my least favourite and the pull ups confuse me haha. Do you love it?

    • Georgina
      11th February 2015 / 1:24 pm

      Thanks Claire! When I first started crossfit I never thought I’d get into Olympic lifting, but I absolutely love it now (it’s probably my favourite part!) I definitely have fallen in love with crossfit, and it’s changed the way I look at my body and made me challenge my expectations of what I can do. Really would recommend it.

      • 12th February 2015 / 9:56 am

        That’s fantastic! Lifting in general has totally changed my thinking. It’s wonderful to read other people’s experiences x

  2. cakevsscales
    12th February 2015 / 3:17 pm

    Ooooh it’s so very grating when you plan a week of workouts and then something unexpected that like that happens! Yet it read’s like you had a really good week 🙂 and I love run-commuting I can’t wait until I move house and can take this up again, such a great way to de-stress after work. x

    • Georgina
      15th February 2015 / 9:03 pm

      It really is isn’t it! Thanks though, it was a good week on reflection. Hope you can get back run-commuting soon! x

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