I’ve moved!

Hi all,

My move to self hosting was a success! Yay!

In order to view the new site, please re subscribe by deleting your old subscription and then re subscribing.  Or if I am bookmarked on your computer, delete the bookmark and re-do.

Then you can join me for all the fun and games over at the new ‘Chase the Red Grape’!

See you there!

Jen x

CrossFit – Recaps and new RM’s!

Hi all,

It’s Friday!! Woop Woop!


Before I go into todays post I have some bits of info to share.

First up – yesterday I made the Microwave Sweet Potato Chips (crisps) that featured in my sweet potato post from earlier in the week. I used a peeler for the tater, and tossed them in a bowl with some olive oil, salt, pepper and rosemary and like the recipe, placed them in a single layer at a time for 4 minutes in the microwave. After leaving them for 2 minutes to cool at the side they had crispened up perfectly and were ready to eat. And you know what, they were amazing! Better than the vegetable chips/crisps in the stores that you can buy. We will be making these again for sure! Note – they are best eaten straight away. This morning our chips were still tasty but not as crunchy.

20140508 - Sweet Potato Crisps(Davids amazing photography skills!)

And second of all – I hope to be transferring my domain over the weekend, which means some website down time. If you can’t access me over the weekend never fear, by Monday things should be up and running and back to normal…fingers and toes crossed!

And now on to today’s post – 2 in 1 CrossFit recap!

Thursday Morning (8th)

It was tipping it down with rain outside when we arrived at the box so luckily our warm up was not a block run! Instead we worked on some mobility, stretching and some yoga moves  – loving the yoga, really good to change things up a bit and try a new way of gaining more mobility.

After that we were straight on to working in pairs on the rack, first up 3 sets of 3RM push jerk followed by 5 sets of 1RM push jerk. We haven’t done these in a while so both my 1RM and 3RM were 20kg! Still working on some mobility issues in my shoulders but definitely seeing big improvements. I am able to get the bar mostly locked out overhead with minimal ‘pressing’ at the end. This was not the case a few months back when I was jerking and then having to press the bar overhead most of the way. I came out with a new 1RM of 25kg so I am very pleased with that!


Then we moved on to spilt jerk for the same amount of reps. I worked with the pvc pipe just to refresh myself with the power needed for this move – I definitely tend to push jerk if I am given the choice. Still working on my balance with this but definitely getting the hang of it with again, big improvements. New 1RM of 25kg!

We then headed outside where, thank goodness, it had stopped raining! The workout was as follows

Every 30 seconds

Shuttle 25 metres and back x 2 (100m) for 4 minutes

Then shuttle for 20 metres and back x3 (120m) for 4 minutes

2 minute rest in between

shuttle run(source)

From doing athletic testing, coach noticed that a lot of us are lacking speed in our sprinting – something he wishes to work on over the summer months. Now I’m not hot at running, coming to it for the first time ever at the beginning of the year but I gave it my best shot and tried to keep a strong pace going at all times – it is a sprint after all! I look forward to working on this and hopefully seeing improvements over the next few months.

And then came the horrible part

10 minute EMOM

10 burpees

Yep it was hard, yep it sucked, yep I was sooo glad for it to be over.

But you know what, this WOD was sooo much fun!

Friday Morning (9th)


Think SpongeBob should have tried CrossFit…

Back with a bang this morning at CrossFit – started with a block run and then moved inside for some more warm up fun and games followed by some mobility.

Today was front squat day – working up to a new 3RM.

My 3RM was 25kg and was looking forward to testing myself. I was able to have a rack all to myself which meant I could really focus on what I was doing with some stretches along the way. I kept focused, kept strong and worked up to a new 3RM of 32.5kg – yes! I was over-the-moon with this, I used to find it so difficult to find the strength for this move and now I am making major gains! Only downside – no one was watching when I did my reps! Don’t you hate it when you achieve something big and no one saw… got a high 5 from coach though when he found out, that made up for it!


Then came a lovely (evil), little AMRAP to finish off…

3 minute AMRAP x 5 rounds

15 toes to bar (high knees scaled)

10 wall balls

1 minute rest in between rounds

It was crazy, it was intense, I cursed every wall ball I threw and my hands now are super sore from gripping the bar but once again, it was awesome! Came out with a real big smile! 🙂

And now am as stiff as a brick!

Hope you all have a great weekend folks – do something that makes you happy!


Thinking Out Loud – I Won!

Hi all,

Time for more Thursday capers with ‘Thinking Out Loud!’ – linking up with the lovely Amanda over @RunningwithSpoons!


I generally link up with Amanda every 2nd Thursday – I cannot believe how quickly 2 weeks fly by! I don’t mind, time flying equals lots of fun and games! Also I love when this link up comes around, always fun to write about what is on my mind and to write a post that isn’t planned beforehand!

So here we go!

1)      I won!

20140507 - Winner

I received a message last week to let me know that I had been chosen as the winner of the Reebok FitHub competition, in association with a national newspaper! YAAAAAYYYYY!

In order to win we had to tweet our fitness goal for the year – for me, to get a kipping pull up and generally get stronger at CrossFit.  I was so excited to be chosen as the winner!

I received the first part of my prize yesterday, a pair of the new Z Quick trainers and a funky reebok jacket from the new Dance range (chose this one myself) – love them both!

2)      And in 3 -5 weeks…

I receive the second half of my winnings – custom nano 2 CrossFit trainers for both David and I! I won vouchers and decided to share them with David so we can both have what we have longed for ever since we started CrossFit – nanos! No picture here though – I want to keep my design a secret until I get them delivered… can’t wait to show them to you!

3)      My new bookie – wookie


Picked this book up last weekend and cant wait to get my teeth into it. I knew of Anthony Bourdain and his significance in the foodie world but didn’t really get to know him until I watched him in the British version of The Taste – I love his attitude and personality and look forward to his revelations in the book! Need to wait until I finish Eat the Yolks by Liz Wolfe though – yes I know I should have finished it already and it is a fab book so far, I just never find the time to read! Must make time!

4)      Stats


Does anyone else read their blogging stats? I only tend to look at the views per day, simply to see what people like and dont like reading about. However when I do a post like the one I did yesterday (a recipe link up) I love looking to see what recipes people have clicked on the most – i.e. what is appealing to more readers. The winner from yesterday… Microwave sweet potato chips (crisps)! People love a simple, easy, nutritious, healthy snack! Actually going to give them a go myself today. Will let you know how it goes!

5)      Crackling Chicken


Speaking of giving things a go, I made Nom Nom Paleo’s Crackling Chicken last night for dinner – holy guacamole! You like the cracking on a pork roast dinner? Imagine that on your moist, succulent chicken – It was soooo good! We served it simply with spinach and roasted root veggies – head on over to NomNomPaleo for the recipe – LINK.

6)      Swimming


Do you ever crave a form of exercise? The other week I totally craved going swimming! I’m not great at it but I love how peaceful it is. Breast stroke is my move of choice and I just love gliding along the water, taking my time and stretching out all my muscles. Actually it would be really good for helping my muscles after CrossFit – or so I have read. So I plan on going with David sometime soon – just need to find a good local pool!

7)      10 years have passed…


Can you believe it has been 10 years since the finale of Friends?! I can still remember watching that last episode so clearly – and crying my eyes out! It was the end of an era!

I totally grew up with these 6 people and they taught me so much about how to become an adult – gosh even to this day I still quote so many things from Friends! #nerd

That also means the 10 year anniversary of the end of Sex and the City will be coming up soon  – that also came about in my first year of university! Geez I feel old!

And there goes another ‘Thinking Out Loud!’ – head on over to Amanda’s page to see what other bloggers are thinking about today!

All Hail The Sweet Potato!

Hi all,

Welcome to another wonderful Wednesday!

On to some more food related topics today – Sweet Potatoes!

I love them, you love them but do we use them to their full potential??

20140227 - I'm Close to My Food

One of the fab members of the CrossFit Zombie Crew, Joe, brought in a surplus supply of sweet potatoes yesterday to our box (he supplies to one of the big supermarkets). We were all on them like hot cakes!

However from talking to my fellow Zombies, I realised that most people simply roast, boil, bake or mash the potatoes and keep it simple. These are all tasty options and don’t get me wrong, a baked sweet tater is sometimes all you need! But there is a bigger world out there when it comes to the versatility of the sweet potato.

Therefore today, I am going to share with you some of my favourite recipes that I have come across for using sweet potatoes! Some I have tried, others I have yet to, but I’m sure I will enjoy trying them out with my recent supply – thanks again Joe! 🙂

Sweet Potato Hash – Nom Nom Paleo

(Yes this one had to be in there! I know I have posted it on the blog many times but it is a firm favourite and so delicious! )

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Microwave Sweet Potato Chips (Crisps)

(Want an easy but healthy snack – get a batch of these going!)


Sweet Potato Protein Chocolate Chip Cookies – PaleOMG

(Think outside the savoury box, sweet potatoes are excellent in sweet dishes!)


German Sweet Potato Salad – Primal Palate

(Perfect for a summer BBQ, picnic or just to serve as a side!)

sp salad

Sweet Potato and Cheddar Pancakes – The Big Man’s World

(These look fantastic, breakfast, lunch or dinner! You could also sub mash sweet potato in many pancake mixes where it calls for pumpkin, banana, apple puree etc)


Sweet Potato Huevos Rancheros – Chase the Red Grape

(Yep one from me in here! One of our favourite dinners with a mexican twist!)

20140227 - Deconstructed Huevos-7

Post Workout Sweet Potato Coffee Protein Shake – PaleOMG

(The perfect refuel after CrossFit! Ideal for breakfast ‘on the go’ Zombie peeps!)

Coffee protein

Cinnamon Roasted Sweet Potato Parfait – Lean Green Bean

(A nice sweet treat that’s also sustaining?! Perfect!)


Crispy Roasted Sweet Potatoes with Lime and Cilantro (Coriander)

(Yes a potato wedge, but with a twist!)


Hope that has given you a few recipes to whet your appetite! I know I have a craving for a tater now! 

And remember, you can sub sweet potato for anything – use in egg scrambles, cut into disks and roast  with cinnamon on top for a grab and go snack, mash and top your shepherds/cottage pie with it, as a base for an appetiser, the list really is endless!

But most of all, just enjoy! 

(Linking up with Jenn over @PeasandCrayons for What I ate Wednesday – head on over for more blogger eats!)




CrossFit – Snatches, Squats and Deadlifts!

Hi all,

Hope you are having a terrific Tuesday so far – Glasgow is looking bright and feeling warmer – signs of summer? Hopefully!

Getting to grips with my problems over moving to self hosting (well, I think I am!). I have a path now that should hopefully lead to everything being as it should – so if you can’t access my webpage at any point, do not fear, I haven’t gone away! Please try again!


For now though, I have to wait and can go back to my happy calm place – writing and speaking to you all! We were back to my other happy place today, CrossFit, so time for a recap!

Tuesday Morning (6th)

We began with a nice block run in the sunshine to warm up – what a difference this makes! A good chat with everyone about the weekend and the run was done in no time at all!

We moved straight into warming up for the first part of the WOD and used a PVC pipe to break down and practice the moves for power snatch.

Oh snatches and cleans, why do you haunt me so!!!?? My major issue, I don’t have the strength to just lift the bar above me, so therefore I am completely dependent on technique. In the long run, great, in the short run I am getting flustered trying to get the speed and thrust needed to get the bar up. I do see progress definitely and I know one day it will just click, BUT I wish that day would hurry up and arrive. I am trying so very hard.

(A great video showing how it’s done, how to slow it down and what is involved)

Then we moved on to 5 sets of 3RM back squats – working up to a new 3RM. David and I partnered up (same height for rack) and went for it! It had been a while since I had done 3RM’s so went with what I achieved last week for a 5RM (35kg) and aimed to go higher than that. I managed to get a new 3RM of 40kg! Yay! May have even of been able to go a little higher – something to note for next time.


Final WOD time. It didn’t look fun…

5 rounds for time

7 deadlifts

7 burpee – kettle bell goblet squats

Ok, I admit, anything that says ‘burpee’ I automatically hate! Does anyone actually LOVE them? In case you were wondering, burpee – kettle bell goblet squats are where you do a burpee, stand up, grab the kettle bell and do a goblet squat, then repeat.


The deadlifts were to be heavy – the ability to ‘touch and go’ with all 7 but still heavy. So I went with 45kg. The first few rounds of deadlifts were ok but I knew with the last rounds, my back was definitely curving – not good. The burpee KB goblet squats were definitely a thigh burner – burpee ok but the squat down and up – holy quads!

I completed it in 8 minutes 15 seconds and was completely beat by the end of it! We all were! Great fun though!

Foodie Lifestyle!

Hi all,

Hope you are well and had a good weekend!

It’s a public holiday here in the UK but both David and I are working. Only downer, no CrossFit this morning – but back tomorrow! Yay!

Today I am talking all things Paleo – A-Z style!

Not following a Paleo lifestyle? Never fear, the crux of the matter is simple and something I know we all agree on – eat real food. Must we define it? The fine details may differ but the message is all the same. We eat what is best for us and our bodies.

eat real food(source)

Actually, let’s drop the P word for now and simply keep lifestyle. After all, it sums it up perfectly!

So enjoy and explore some deliciousness as I dive into the first part of my foodie lifestyle! – A to H!

A – Avocado

20130217 - Avocado

–          It just had to be! And what a food to start on! Avocados are amazing and such a nutritional powerhouse. An excellent source of healthy fats, they are choc of fibre, antioxidants and are actually one of the few foods that when taken with others, help you absorb MORE vitamins! They taste delicious and have so many uses, sliced in a salad, made into guacamole or even used to make chocolate mousse or baked to make super rich chocolate brownies.

B – Bacon

20140304 - Pancakes

–          I can hear you laughing now! A bit of a running joke within the Paleo community about how much we all love bacon – but don’t we all? Yep bacon contains saturated fat, nope this isn’t bad. Oh and in fact bacon contains mostly monounsaturated fat – you know the one we find in olive oil…! Now, I won’t be going to eat it every day but because I like some variety but I think it is about time we all started learning the truth about fats. Not gonna preach here, instead if you want more info, click here for an article on bacon and the truth.

C – Coffee


–          Again, another Paleo staple but a staple in most people’s lives! We love the kick up the bottom it gives us in the morning but I simply love the taste! Yep we get the caffeine kick, but we also gain a mass amount of antioxidants from it – leading to feeling happier, less stressed and contributing to a healthy lifestyle. In fact the antioxidants in coffee help protect us against a variety of cancers, type 2 Diabetes, Alzheimer’s and Parkinson’s.

–          Just a wee tip, it takes 6 hours for our bodies to process caffeine. Try to avoid it 6 hours before you are planning on going to bed and it shouldn’t affect your sleep.

D –  Dates

20140302 - sunday_foods

–          Maybe not a staple for all but a staple in my household. I love dates for their flavour and texture, most readers will be aware that I can’t get enough of them. A natural source of sugar, they are great for when you need that boost of instant energy but also sustainment. Their benefit list is endless – fibre, calcium, iron, magnesium, potassium, helps promote muscle development, vitamin A and K, zinc, help build bone strength… I could go on for hours! (Maybe a topic for the future…??)

E – Eggs

20130710 - Fast Food

–          Breakfast, lunch or dinner, eggs are a perfect ingredient. Packing a major protein punch, a post CrossFit breakfast always involves them. They contain 14 major nutrients essential for our diet including A, B2 and B12. Oh and remember folks, the yolk is where the nutrients are – so eat them up! (Kept this one short deliberately, think I go on about the wonders of eggs too much!)

F – Fat


–          Fat is not to be feared and should be a major part of our diet. An example of some of my favourite healthy fats include – avocados, nuts, seeds, olives, fish, coconut and grass fed butter. The key with fats, look at the sources, especially regarding animal fats.

–          For a good guide on which fats to embrace and which to ditch, check out this brilliant fact sheet from Diane over at Balanced Bites – LINK

G – Grass Fed Meat

20140125 - pork

–          Grass fed meat is always my aim. If the animal has a good diet, then those nutrients are passed on to you. If the animal has had a bad processed, grain filled diet, then those nasties are passed on to you. David and I do the best we can regarding meat – we buy the highest quality that our budget can afford. Sometimes it will be locally farmed meat, sometimes organic, sometimes we have to go with what we can. If you really can’t afford high end meat, go for the leaner cuts – the nutrients if applicable or nasties if applicable are in the fat.

H – Hunt

Caveman joke(source)

–          We may not use the same techniques as are our hunter/gatherer ancestors, but we still should hunt. Hunt for the best produce, the best meat and fish, the best ingredients – real food. Talk to your butcher and fish monger, ask what the animals were fed, what is in the burgers, sausages etc. Go to a farmers market where you can talk to the producers and suppliers directly so there is no doubt. Pick up those jars and other items in the supermarket and look at the ingredient lists – take ownership of what you put in your body. Hunt out real food fuel!

What about your foodie lifestyle? What would some of your A-H’s be?

Back with part 2 later on in the week!


CrossFit – Jump up!

Hi all,

Hope you are well and are looking forward to the weekend!

I had such a stressful day yesterday – trying to go self hosted! Anyone who has done this will know what I mean (unless you are a tech whizz and found the process a doddle!). I think I have done everything I should but it still appears to be connected to wordpress.com rather than .org. I have gone with bluehost. Some folk have said that it takes a while to transfer over, up to 72 hours. I hope that is the case for me and everything will be fine soon. It’s only stressful because it is so scary!

(So please check if I ‘disappear’ off your follow list, I am still there, it just may not transfer over!)

I just keep telling myself that it is a move forward for my blog and that it will all work out. When I think back to all the things I have done in my life it’s often the scariest things that turn out to be the best things overall.

do something(source)

But anyway, it is Friday, time for the weekend (soon) and time to smile! And to talk about one of my favourite topics – my CrossFit recap!

Thursday Morning (1st May)

We began with a block run and then some mobility work – hamstrings and calves – tight, sore and much needed!


Then we moved on to something new for our box that Coach wanted to trial – the vertical jump!

Basically, see how high you can jump, going from two feet, jumping upwards and touching with at least one hand the shutter above. For once in CrossFit (and this NEVER happens) being tall would be an asset! I managed 103 inches from the ground. Not bad but could do better. I think next time I won’t make the mistake of looking up – that only got me disorientated!


(Something like this, although I probably didnt look as elegant and in control! Oh and I’m sure David will be pleased I put an NFL pic in there!)

After this came 3 sets of 5 weighted pull ups. I know you guys know where I am with this. Can’t do a strict pull up (YET), my arms just can’t pull me up. We tried an option of putting a barbell in a rack and with me holding on to the bar and my legs rested up on a box (i.e. simply having the ‘top half’ of me to pull up to the bar) – not there yet either. But what I can do is rest my feet on the box and use this method for negatives – start with my chin above the bar and slowly release down. Now here is where I saw some progress. I finally felt in my arms what it would feel to do a pull up and down and the more I did the slower I released down. Good signs.

The final WOD was a short one but a good one.

4 rounds

In 1 minute perform

6 yard pro shuttle

Then in the remaining time max box jumps

(30 second rest in between rounds)


So the box jumps… still psyching myself out with those. So my solution, work my way up. There is no point in standing around staring at a box when I could be doing something – so I will use weight plates to build the height up. I went with 12 inches and went at max effort. Next time I will try 15 inches.

In round 1 I did 7 box jumps in the remaining time, round 2- 7, round 3- 8 and round 4- 9. Keeping to my usual weird result of improving and getting more reps as I went!

And there we have it folks, a nice recap read and CrossFit capers! Hope you all have a fab weekend and do something fun! Keep smiling!

Explore What’s On Your Door – New Lanark!

Hi all!

Today I begin a new series of posts called ‘Explore What’s On Your Door’!

We all have attractions, tourist hot spots, areas of natural beauty etc on our doorsteps, but do we ever take the time to go and visit them? I know I have been guilty in the past of living close to a place that gets hundreds of thousands of visitors each year and yet have never visited.

This year David and I intend on exploring more of Glasgow and its surrounding area, see its hidden gems and treasures and explore! Scotland has so much to offer and I can’t wait to see more of its delights – and then to share it with you all!

Be a tourist, why not! Think of it as being on holiday, but you get to come home to your own bed at the end of it!

This past Saturday, David and I went to a place called New Lanark, about a 35 minute drive from Glasgow.

20140426 - New Lanark

New Lanark is a restored 18th century cotton mill village and has been given World Heritage Site status. It is beautifully situated along the banks of the Falls of Clyde and is simply breathtaking from first view.

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The visitor centre is fantastic, highlighting the history of the mill from creation right through to its closure as a mill in the 1960’s and development of its restoration.  It kept us engaged throughout with its interesting material, exhibitions and displays. David and I love to constantly learn, discuss and debate and New Lanark was such a new experience. Especially for David who was able to learn more Scottish words and phrases that he had never heard before – like ‘Cludgie’ (pronounced like Budgie, with a Cl) – it means the toilet!.

20140426 - New Lanark-2 20140426 - New Lanark-3 20140426 - New Lanark-5

As well as the visitor centre inside the mill, you could also visit the owner’s home, the school, the village store and a mill workers house.

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A highlight has to be the roof terrace which they installed to make the most of the fantastic view from the top of the mill. Stunning, even on a slightly grey day!

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It was such a fantastic day out and I can’t wait to return to try out some of the country walks and trails. Our first ‘Explorer’ day out was certainly a success! Now to plan the next one and maybe purchase some kind of explorer ‘Indiana Jones’ style hat…!

Do you explore what’s on your door? If not, why not check out some of your local attractions!

What I ate Wednesday – My Eats!

Hi all,

Hope you are having a great Wednesday and that you are having nicer weather than we are here in Glasgow, Scotland! Grey and raining… not great! But we did have a few days of lovely sunshine so I’m not going to complain, only hope instead that the sun comes back soon!

It occurred to me last week that it has been ages since I have done a traditional ‘What I ate Wednesday’ post – so decided to rectify that and share with you all today.


Here are my eats from yesterday (Tuesday 29th April) – my thanks to Jenn over @PeasandCrayons for the link up!

Breakfast – Zucchini Patties, Hard Boiled Eggs and RollMop (pickled) Herring – topped with Furikake

20140429 - What I Ate Wednesday

Exactly what I needed and wanted after CrossFit  – such a tasty combo!

Let me also introduce you to Furikake! It’s a blend of black and white sesame seeds with nori seaweed and red shiso leaves – a common Japanese seasoning. It is also delicious and jazzes up anything and everything – David and I are addicted! From sweet potatoes to eggs, it adds the most amazing umami flavour!

(We found ours in our local Whole Foods – you may be lucky to find some in your local supermarket or Asian store – just make sure the ingredients are clean, some have hidden nasties!)

Mid Morning Snack

Oh russet apple and tahini, how I love thee – yep still not tired of this combo! Paired with a cup of English Breakfast tea.

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Lunch – Chicken with veggies and a side of baba ghanoush

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Chicken and veggies, yum and need no explaining really! Baba ghanoush is an aubergine dip that David and I became addicted to when we went to the Middle East – it’s so smoky and delicious. We have even found a local company that make it exactly as it should be done, all with fresh, simple ingredients.

Mid Afternoon Snack

I say mid afternoon, more 6pm! Time for a nice relaxing bath = a nice relaxing gin and tonic! I also had some dried prunes to nibble on.

20140429 - A Wee Tipple

Dinner – Broccoli, Pea and Spring Onion (Salad Onion) Frittata

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Fresh, delicious and nutritious, the perfect meal! We grated a little manchego cheese on top and served it with spinach and olives.

Want my recipe? Check out my post HERE on my simple, easy frittata!

Pre Bed – Peppermint tea and a small bowl of melon


Nothing more soothing than a peppermint tea before bed. Combine that with some fresh, juicy melon and I was very happy!

And that was my eats for the day! Why not head over to Peas and Crayons to see what other bloggers have been enjoying?  

CrossFit – Test Yourself!

Hi all,

Well after my post yesterday on Breakfast I am glad not to be writing about food today… it just made me crave breakfast foods – all.day. Not that it’s a bad thing mind you!

Instead I ‘settled’ for a dinner of pork chop with homemade apple sauce and sautéed kale. Oh my goodness – so simple but so good. I love pork!

20140428 - Boom There's Your Dinner

Anyway, enough on food (more tomorrow!) and back on to working out! Time for my 2 in 1 CrossFit post!

Monday Morning (28th)

Stiff as a brick, we began with a block run warm up – so strange to do this in the daylight now, I dont like it (closet vampire I think!).

We had a lot of work to do today so we moved straight on to warming up for the first part of the WOD, hang snatches. We did this by practicing and breaking down the movement using a PVC pipe. I do like doing this, not only to get our muscles warmed up to the movement but also because sometimes something just ‘clicks’ and you understand the move better.

This happened for me. I had been watching some videos on snatches and I think I have finally grasped the concept of how to do the ‘shrug and thrust’. Still working on the concept of ‘going down’ while the bar is travelling up but i’m getting there. The main, huge part for me was feeling that thrust and drive that will enable me to get the bar up fast and secure – it all does seem to fall into place once you ‘get it’. (Check out my previous CrossFit post for a video on hang snatches).

I only got the weight up to 10kg but gaining a grasp of that technique for me is priceless. The weight will come.


(I totally sing this every time squats are mentioned now… some people think they sing ‘shots’…heck no!)

We then moved on 3 rounds of 5 RM back squats. Only having 3 rounds meant you had to start heavy if you wanted a new 5RM and I did it! 35kg nailed AND I felt so much more secure, in control and happy with my technique. Pretty good considering 35kg is my 1RM!

The final WOD was as follows


 Hang power clean to thruster

Pull up (jumping pull ups scaled)

(10 minute time cap)

Coach wanted me to go for 25kg. I tried but couldn’t even clean it. I didn’t have much time on my hands so I brought it down to 15kg. I could and should have tried 20kg but we didn’t have the time. Also it was only a few weeks back I managed 15kg during a thruster WOD and I had to do this plus clean each time? I think I made the right choice. We were to count reps so I got 51 in total (up to 9 pull ups) and I was pleased with that. It may not have been a high weight but I went at high intensity.

Tuesday Morning (29th)

Today began with a block run and then a 3 minute AMRAP of 5 push ups, 7 ab mat sit ups and 9 air squats. We were certainly warm by that point! (And a bit sore, damn you ab mat sit ups!).


Like yesterday, we did some practice work on our first move (hang power clean) with an empty bar bell to get our bodies ready for what was ahead. The hang power clean is another one of my difficulties but I know the more I practice the better I will get. In fact David gave me some pointers when I got home that I am looking forward to trying out soon – I think my problem is I high pull my arms too high without going underneath the bar, therefore meaning I am struggling to whip my elbows round to ‘clean’. I managed a 1RM of 20kg – it seems to be my clean plateau that I can’t get past. Hopefully trying David’s pointers out next time will help me go beyond this.

The next part of the WOD was deadlifts. When I read that on the board I was like ‘whhhhaaaatttt????’  – I didn’t expect them so soon after the crazy, insane, deadly WOD on Friday!

So we had 3 rounds to achieve a new 5RM – they had to be touch and go, i.e. couldn’t drop the bar. I knew I had done 45 reps on Friday at 50kg so could do that! Many on Friday were actually touch and go for me. I managed to get a new 5RM of 55kg! So pleased!

The final WOD was a doozie – one of those that look simple and easy but are silent killers!

EMOM for 10 minutes

10 push ups

10 air squats

Then in the remaining time max rep push jerk.


The mistake I made was my weight on the bar. I went for 20kg but it was too heavy. After the arm based lifting we had just done and with the fatigue on my arms from the push ups I struggled to even clean the bar. So I pretty much wasted any free time I had at the end of the push ups and air squats trying to clean the bar – I did manage one push jerk though! Just wish I had stuck with 15kg. Lesson learned but hey, you gotta test yourself every now and again otherwise how do you know you can’t do more?!

Hope you have a fab day!