2015 Training Diary – Week 7

2015 Training Diary – Week 7
Reading Time: 5 minutes

It was one rep max (1RM) week at CrossFit this week, which is always a mixed bag of emotions! I love the feeling of getting a new PB, but (as our brilliant coaches tell us) when you get closer to your maximal potential it gets harder and harder to get even small increases. This week also saw my first ever weightlifting competition – it was just a small in-house comp, but set up like a “real” competition would be, with a single platform and all the pressure in the world to lift a heavy weight over your head… it was definitely a roller coaster ride I’ll remember!

Week 7: 9th to 15th February 2015

Monday – Rest day. The main things I wanted to concentrate on this week were front squat and the overhead work, so I scheduled my sessions to fit what I wanted to work on, and also to allow me plenty of rest for the Weightlifting Comp on Saturday.

Tuesday – CrossFit 6am. We tested front squat 1RM. I’ve always struggled with getting depth in my squat, but in the last round of testing we used a wall ball and couple of plates to provide a litmus test and I managed a max of 72.5kg (or roughly body-weight). We used the same standard to check my depth this time, and I knocked out 75kg. It’s a small increase, and I’d have liked to have gone for more, but I’m really cautious of my back so kept it there – which I was still very happy with! Because there was only a few of us in class, we then had the option to do a notorious benchmark WOD: Linda, which is a triplet of:

Deadlift (1.5 x body weight*)

Bench press (1 x body weight*)

Clean (0.75 x body weight*)

*Women multiply each result by 0.66 to get working weight (this is to cater for the gender allowance of a third). 12:49 (50, 35, 30).

We don’t often get to do this WOD as it requires three fully loaded bars, which takes up a lot of equipment and room in the box. I scaled it and worked at 50kg deadlift, 35kg bench press and 30kg cleans (my RX would be 72.5kg, 47.5kg bench, and 35kg cleans). I finished in 12:49… let’s just say I still ached three days later!

Run 6pm. In the afternoon I’d arranged to run with my friends Laura and Gemma, we’re doing the Warrior Adrenaline Race together in April along with a couple more of their friends. Gemma ran to meet me and together we ran to Laura and did a 2 mile loop together. It’s so much nicer running with company and we chatted the whole way around! In total I’d done 4.5 miles by the time I got home, which at our average pace worked out bang on my set 45mins in my Honest Fitness plan… though technically it was supposed to be a hard run rather than a natter!


Wednesday – CrossFit 6am. Today we were testing strict press and push press 1RM. My previous strict press was 42.5kg, but this morning I could only manage 40kg, but I was holding out for a push press PB as I haven’t been able to increase this for about three rounds of testing! I hit 57.5kg, which was an increase of 2.5kg. I went for 60kg, and almost got it but I’d let the bar come forward of my body so lost balance and dropped it… still, it gave me hope for a clean and jerk PB at the weekend. The WOD was:

333m row

33 thrusters (15kg)

33 down ups

66 double unders

I am absolutely terrible at double unders, something that has plagued me since the CrossFit Open last year, so I did single skips and finished in a time of 7:15. I will get you DU… one day!

Skipping is my nemesis.

Skipping is my nemesis.

Thursday – Rest day. Usually I’d do yoga, but unfortunately due to a drop in numbers and the fact that no-one had signed up for the class by Wednesday, it was cancelled. I really hope the numbers pick up as I’m massively loving yoga and would be gutted to miss it.

Friday – Rest day. I was supposed to do speed work today, but when I got home from work it was absolutely chucking it down and I really couldn’t face it… I’m starting to realise that I’m a bit more of a “fair weather runner” than I’d thought. I must snap out of it as speed work seems to be the one thing I keep missing.

Saturday – Weightlifting Competition 10:30am. I woke up super nervous and nearly crawled back in under the covers so many times! I’m going to share a blog post later in the week with a full run-down of the competition, but for now I can tell you that I was disappointed with my snatch attempts, but got a PB of 60kg in the clean and jerk – exactly what I’d been hoping to hit. It was definitely an up and down day, and has given me a bit of an eye-opener as to just how much work I need to do, but these things are always a learning experience. Below are a few shots of my heaviest attempts.

Sunday – Runday! I had 8.5 miles on my plan, but ended up a little short with 8 miles along the river. I drove to the start at one of the locks close to where I live and ran from there towards Lee Valley, taking in 6 locks in total, as well as the beautiful Harlow Mill. I love running along the river – it’s so peaceful and you can really let the miles pass you by. Below are some photos I took en route… every lock I ran past I took a snap! I was saying last week that I’ve always wanted to run along the river to Stratford, and that may just be something I take on this summer… watch this space.


Six locks, one mill and a funky bridge.

Mileage Tracker

Weekly Miles:  12.5 miles

Running Total: 75 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) 60/72.5kg… slowly creeping up!
Snatch 2/3 body weight 40/47.5kg
Georgina Spenceley
Georgina Spenceley


  1. awaitressnomore
    16th February 2015 / 10:55 pm

    I just signed up to start an on ramp program for crossfitting after my first introductory class. Can’t wait to join the ranks! Looking good. Keep up the hard work!

    • Georgina
      16th February 2015 / 10:58 pm

      Ah brilliant, you’ll love it! Let me know how you get on. And thank you 🙂

    • Georgina
      18th February 2015 / 7:28 pm

      Thank you! Thats really kind 🙂

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