IM Training Log w/c 13.01.20

January 19, 2020 // Liza Smith

Body Comp Stats 
Weight: 76kg (-2.2kg)
Body Fat %: 29 (-+2.6)
Muscle %: 33.4 (+0.3)

Mon: 12.15pm Total Body Conditioning

You know the drill as well as I do now… Monday = Row, Bike, Ski. This week we had a little twist, meaning we also did a little bit of running. We worked in 5 minute intervals on each piece of equipment with each interval starting with a 400m run. No rest, so a full on and intense 35 minutes of pure engine work. Safe to say, I loved it!

Mon: 1pm 10 min Pull Up EMOM + 10 min Push Up EMOM

Getting back to working on a couple of basic upper body strength/gymnastic moves. 3 reps every minute on the minute. Pull Ups are banded and strict. Push Ups are full, which means chest and thighs to the floor.

Mon: 5.30pm CrossFit Class

Two technical movements in focus today; the Handstand Push Up and the Pistol Squat. Both things I suck at so it was good to have a bit of time to strip them back and work on some accessory movements that will help me progress. The workout was a 21-15-9 of Handstand Push Up, Box Jump Over and Pistol Squat. My progressions were DB Push Press and supported Pistol Squats.

Tue: 12.30pm Pool Swim

I decided to go back to basics in the pool. I had 400 meters to do so I did 50m every 2 minutes and used each interval to focus on a different thing; breathing, stroke pull, kick etc.

Wed: 6.45am Indoor Cycle Class

Week 2 of my 2020 programme so one last shot at ‘The Threshold’. Found it a little harder early in the morning but still got it done. I put the Coach By Colour on just to keep me honest!

Wed: 7.45pm 1 mile Run

This was meant to be a 5k zone 2 run but by the time I got out of the spin studio I only had 10 minutes left before the car park charges kicked in so I decided to just do a mile as something is better than nothing.

Wed: 12.15pm Total Body Conditioning

I was late to class which meant I had to just jump in as the workout had started. It was a partner workout but I had to throw down solo which meant I lost the rest part of a You Go – I Go. It was also the amazing Pamlaaa’s 40th birthday so she got to write the workout but she shared this honour with those that were there on time. It became an AMRAP; 40 reps of Burpee, Cal Row, Box Step Over, Cal Bike, Plate Cluster, Cal Ski Erg, Slamball and Devil Press.

Wed: 1pm CrossFit Class

A little bit of everything today with a 15 minute AMRAP of 40 Double Under, 30 Sit Up, 20 12.5kg DB Hang Clean & Jerk, 10 Jumping Pull Up. As usual the Pull Ups were the hardest bit so hopefully with some more focus and work these will start to get easier.

Thu: 9:30am Indoor Cycle Class

Because this was the first of my classes to start back in the new year it is always the first to experience the next week in my programme. This week was week 3, Feel the Burn. A conditioning class aimed at building endurance.

Thu: 1pm Pool Swim

800m to get done today. Still lots of rest as my breathing is still very laboured but I actually did a little bit extra and ended up with 850m. I’m really hoping it starts to get easier soon and I can start to put together more distance without needing to stop.

Thu: 6.30pm Coach By Colour Indoor Cycle Class

Second shot at ‘Feel The Burn’. Using the Coach By Colour system I managed to control the session better and get exactly the results I wanted from the session. Boom!

Thu: 7.30pm RPM Indoor Cycle Class

Swapped my instructor bike for a participant bike and once again did a double session to get a bit more time in the saddle.

Fri: 1pm CrossFit Class

I had planned to do the TBC class but swapped to the CrossFit Class as the workout was burpees and skipping, yum! As a class we also got to choose the gymnastic skill we wanted to focus on for the skill part of the session and between us we asked for Pull Ups and Handstands. Head Coach Toby took us through some really useful accessory drills we can do in our own time to help us improve both of these things.
The workout was a short and sharp 7 min AMRAP of 2 Burpee, 30 Single Under, 4 Burpee, 30 Single Under, 6 Burpee etc etc etc. It was as spicy as expected but I really liked it.

Sat: 8am CrossFit Iron Duke Charity Row for Rowans

Once again our amazing CrossFit community, led by Team Cooley, came together to try and do a little bit of good and give something back. This was our third charity event and this time it was the ‘Row for Rowans’, the 2 million meter challenge. 20 teams of 4 rowing 100k each. Our team comprised of me, the Boy (my husband Carl for those that aren’t familiar with my blog yet) and two more of the lunchtime crew Claire and Olly. We split the 100k into 1k intervals and smashed the 25k each in just under 7 hours. We started at 8am and the last team to hit the finish line did so roughly 8 hours later. It was a long but brilliant day and currently, at the time of writing this post, our fundraising efforts are just shy of £8k for the amazing Rowans Hospice. I am so proud to be a part of this crazy, caring crew!

Sun: Rest Day (obvs!)

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.

Leave a Reply

No Comments »