IM Training Blog w/c 21.02.22

March 8, 2022 // Liza Smith

This week saw the start of the CrossFit Open. I wasn’t going to join in the fun this year, apart from as a Judge, as it detracts from my primary goal but when my box said they were going to run an In House Comp and all proceeds would be reinvested back in the gym, well, how could I not sign up! I now have three weeks of competition where I have to keep reminding myself that I’m not taking it seriously and I AM NOT bothered about how it goes… honest! Fun times 🙂

I had an Instrument Assisted Soft Tissue Mobilisation treatment with Muscle Therapies 640 on Monday and we focussed solely on the foot and connecting areas. Paul managed to trace some of the issue to my achilles so hopefully this issue will get sorted once and for all within the next couple of months.

Other than that, nothing much has happened this week beyond the norm so here’s what my week looked like.

6:30am CrossFit Class
Every 3 mins x 5; 30 x Double Under, 20 x Pistols Squat (Foot behind ankle), 10 x Handstand Push Up from a box

11:45am – 2000m Pool Swim
*Boom! Longest swim to date, after only a few weeks of swimming and the only reason I stopped was because the pool session is capped to one hour!

6:45am – Coach by Colour Indoor Cycle Class (as Coach)
*Week 10 of the 12 week Program = The Force, or as my husband calls it, The Kitchen Sink as I’ve thrown everything at this one. It’s a full on interval session that flies by.
No brick run today as, following my treatment Monday I’m not allowed to run until Saturday.

12:30pm – CrossFit Class
Deadlift;  3 Reps every 3 mins x 5 
Every 90 seconds; 5 Deadlift + 10 Burpee over the Bar

12:30pm – CrossFit Conditioning Class
42 Min EMOM (Min 1 to 4 40sec, Min 5 60sec)
1 – Down Ups,  2 – KB Swings, 3 – Top Of Plank Hold, 4 – Weighted Box Step Ups, 5 – Alt Row/Ski, 6 – Rest 

6:30pm – Coach by Colour Indoor Cycle Class (as Coach)
*Same as Weds am.

12:30pm – CrossFit Open 22.1
18 Min AMRAP; 3 Scaled Wall Walk, 12 Alt DB Snatch, 15 Box Step Over
*A fun start to The Open. Very happy with Snatches and Box Step Overs… not practiced Wall Walks a lot lately but the scaled version was simple enough.

2:00pm – Just Move EMOM with Head Coach Toby (and James & Jack)
30 Min EMOM
1: 1 Snatch, 3 Bar Muscle Up Progressions, 2: 16 Wall Ball, 3: 100ft Dbl KB Front Rack Carry, 4: 12 Hanging Leg Raise, 5: Rest

8am – CrossFit Class, Partner WOD with Si
25 Min AMRAP (U go, I go but run together); 1000m Row, 200m Run, 75 Thurster, 200m Run, 50 Bar Facing Burpee, 200m Run, 25 Hang Power Clean, 200m Run.

Rest Day
* Myself and a couple of the Forza Performance crew went to Southsea to support one of our own, George, participating in the Portsmouth Duathlon. That was ahard fought race in brutal wind whipped conditions. I was very glad I hadn’t signed up!

8pm – Yin Yoga (via DownDog App)
* A chilled way to end the week 🙂

About Liza Smith

Liza: The Endurance Expert – Unlock Your Peak Athletic Potential!

Dedicated to endurance, particularly in extreme events like Ironman, OCR and Ultras, Liza stands out not just as a coach but as an emblem of determination and tenacity.

With a reputation for moulding winners and transforming raw potential into prowess, Liza is the top pick for those aspiring to reign supreme in their sport.

Liza’s coaching philosophy centres on the power of the mind. Her five pillars – Control the Controllable, Find the Positive, Focus on You, 100% Effort, and Extreme Ownership – guide athletes to both mental and physical excellence.

Whether you're just starting out or vying for the gold, Liza ensures your hard work delivers results. Train with Liza and unleash the ultimate athlete within you.

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