Tuesday, 19 May 2015

Rehab, Mini WOD & a Gig

This week has been all about resting my shoulder and working on my legs/glutes - with a small amount of rehab, of course. 

I managed to aggravate a previous injury in my rotator cuff and I have not been able to do anything overhead for a few weeks now.  Instead of pushing through the pain barrier and dealing with the constant soreness, I decided to seek treatment and listen to doctors orders.  I have been icing it twice a day, applying self massage and stretching as much as possible.  

In the meantime, I have been taking the opportunity to work on my leg and glute strength.  Two things that have been very much over looked in my training, the last year or so.  It is easy and fast to see upper body strength develop, so when it comes to lower body, I am generally a bit 'meh' about it.  

Not any more!

Recently I added box squats and kneeling squats to my programming. I have been able to lift heavier weights, focus on my engaging my glutes and not worry about my hip flexors or quads kicking in and covering where my glutes are leaving off.

 For the box squats, I slowly descend till my butt touches the box/bench lightly and then use an explosive movement to bring myself back up to standing. It feels good to have a heavy weight on my back.  Yay for my massive traps! 

This weekend workout with Michelle was a good one.  Prior to doing a mini WOD, I showed Michelle how to do box squats, bench press and deadlifts with proper form so she could start incorporating them into her own programming. 

 She hasn't ever squat before, so we are slowly training her not to track her knees over her toes, sit back on her heals and also to push her knees out.  Because she has just started exercising, even lunges need a bit of work.  She is very vigilant and attentive to her form.  Talk about A+ student (and teachers pet!).

 30 DUs or 60 SUs🔹
20 bench hops🔸
10 V ups or leg raises🔹
20 KB swings🔸
30 jump lunges🚩
complete whole circuit 3⃣times

📍Modifications: bench jumps instead of hops // I completed single arm KB swings because of my #spazzshoulder // back or regular lunges, jump squats depending on fitness level
✔️10mins on the treadmill to finish 💪

 Lunch was our favourite #avocadoontoast and now we are drinking Espresso Martinis before seeing The Color Morale tonight🎶
 
This was my outfit for the gig.  I love feeling witchy and I cant wait till I can scare my future neighbours kids!  Yes, I will throw you in the cauldron. 
*instert evil laiughter here*

Monday, 11 May 2015

Saturday Circuit Training

Michelle and I usually follow different programs and workout styles during the week, but lately we have been trying to get at least one workout together on the weekend.  Saturday, I decided it was time for a slow burner!

We used a medium weight for this circuit style workout.
The point was for it to feel heavy at about the 15th rep.

Buy in:  100 DU or 200 SU skips

20 x Bench press
Burpees
20 x Upright row
Burpees
20 x Strict press / Push press
Burpees
20 x Bicep Curl
Burpees
20 x Tricep extensions (seated or standing)
Burpees

Repeat circuit.

Buy out:  100 DU or 200 SU skips

Finisher:  10mins on treadmill (Michelle) or stairmill (me with 10kg weight vest) to finish off

Notes:  Can use BOSU or bench for bench press // We completed 5-10 burpees each time //
Can sub burpees for mountain climbers, high knees, jump squats etc //
Can sub dips for tricep extension

 

After the gym we went into central London to check out St Paul's Cathedral.  We have never been inside before, and Michelle was lucky enough to have been given a voucher from a friend for the experience.  So, thank you Michelle for taking me with you!  <3


After that, we walked over the Thames to Shakespeare's Globe theater and had lunch at The Swan (another voucher that Michelle had!).  It was so lovely and we really did feel like we were being being treated. 

Exploring London is one of my favorite things to do.  Do you ever get out and about, to enjoy the city you live in or are you guilty of taking it for granted? ;)

Thursday, 7 May 2015

Crossfit Charity Throwdown, Gigs, London & Brunch

Since returning to London after being in LA since October last year, things have been super busy - and I am loving it.  

Still enjoying Crossfit whenever possible.  Recently I took part in a charity throw-down between Crossfit North London and Crossfit Gong-Fu.  It was a great day filled with WODs for everyone to take part in. 

This is me taking part in hero WOD 'Randy' - 75 snatches for time.
RX weight for this is 25kgs, however as prescribed on the day, I completed 27.5kgs.
I am pretty sure my time was about 8mins and I am excited to do this again at 25kgs.  I was also the only female to complete RX so I was pretty chuffed with that, regardless of my time.

This was a partner WOD I completed with Aoife - who is the new trainer at CFNL.  She is an amazing athlete and I am stoked to make new friends with her.
We also make a great team (#DreamTeam), because together, we won this WOD overall.

Partner 1 holds overhead 30kgs while partner 2 completes as many DUs as possible.  Once Partner 1 drops the weight from overhead, you have to switch.  Score was total number of DUs completed.  We absolutely smashed it (and beat the men!).

When I am not training at a Crossfit box, I am doing what I can to work on my weaknesses at my local globo-type gym.  I need to work on HSPU, overall strength (deadlifts, press, bench and squat), gymnastics movements, core strength - the list is always large and there is never a dull moment when I am working out.

I have been working wall walks and handstand shoulder touches.
Every shoulder day, I complete this exercise about 4 times over, making sure my technique is as good and strong as possible.  

I believe some people call these Thomas Touches - and you can learn more about them HERE

In other news, last week I was lucky enough to go and check out some bands through my work at Atticus.  Thursday 30th April we saw While She Sleeps at The Forum in London.  I have always had a soft spot for the WSS guys, so it was great to see them back at it again with an amazing show and loads of on stage production.  They killed it! 

 This is the band Hundredth - who played before Cancer Bats and WSS.
 
Friday 1st May, my friends in the band Palisades were in town!  I took a half day and showed Aaron around London.  Any excuse to play tour guide in this city - how could you say no?

 
Big Ben and a black cab. These sights never get old for me.

 
Aaron took this picture of me, right after I took a photo of Big Ben - you can tell I was a bit unimpressed :)

And lastly, I will leave you with a delicious brunch that Michelle and I have been enjoying lately (along with champagne and freshly squeezed orange juice, of course!)

Wholemeal grain toast with crushed avocado (seasoned with lemon or lime juice, salt & pepper), and the amazing addition of halloumi cheese.

Usually we don't have the cheese, but this last long weekend -we were feeling like we needed it :)

Do you have a favourite go to brunch for the weekends?