Pb’s and Excuses

Firstly I need to get off my chest my awesome Pb from Tuesday’s training sess with Chris.

Rocking up am on Tuesday for the first session back from holiday is always a bit more of a slog then the rest, but once you get started the ball is rolling so to speak and the motivation levels soar again.

Before I left for Oz the focus was recovery and building strength. I feel that I am 90% of the way to recovery and now can focus more of my attention to the big weights again so I was delighted when Chris told me the plan was 1RM Overhead squat.

Anyone who knows me will remember that Overhead squatting is one of my favorite moves.

Pre-baby my PB stood at 50Kg give or take a kilo to two.

I wanted to reach that…at least.

……………………….An overhead squat requires a good deal of flexibility in the shoulders, it is not just about sheer strength, which is probably why I enjoy the move so much.

I am lucky with my shoulders that I can have rather narrow grip on the bar, for most a grip almost if not the entire width of the bar is necessary.

Everything else with the squat is the same.

  • Your stance
  • Lumbar engagement
  • Big chest
  • Hips back and down

Only difference is that with the weight overhead it will show up any imbalances and areas to work on with such a glaring spot light that it is often a move which is pushed to the back of the queue.

A back squat and front squat can mask some of these issues and allow you to “get away with it “.

Far better to deal with the issues and get good at all the squats!


…………..Glad to be back to overheads and after a warm up set I was at 40Kg and 3 reps. Easy!

I whacked on another 10Kg to 50Kg and got myself in position.

A challenge but a convincing squat so I whacked another 5Kg on.

Looking at Chris I asked him to help me with the bar to the overhead position as a bit of panic set in at the thought of my arms crumbling under the extra 5kg.

With one look from Chris I knew I wasn’t going to get any help so pulling myself together I got under the bar.

Steadying myself, and with a few words of encouragement from Chris I was at the bottom of the squat driving out.

Whoop Whoop a new Pb! I couldn’t have been more proud.

Thanks Chris

So where are the excuses I hear you ask????

Well Thursday’s session ended up being 100 Kettlebell swings in the park as there was an olympic lifting course being held in the gym, which meant no space for us.

Never-mind as the weather was being unusually summery we decided to smash out the swings and dash to a cafe for a tea and a catch up.

Conversation between me and Chris is usually quite light but as we sat there with the sun beating down on us I began to speak about my boredom.

That might sound bad let me re-phrase that…………my need for something other then the role of Mummy and Wife!

I have of course got my Monday nights back on but that is only 3 hours! I need something more!!!!

Only trouble was as Chris tried to come up with a plan of action the flood of excuses that fell from my mouth was relentless.

I could hear myself and hating it as I said it but I couldn’t stop myself.

To me in the last 9 months being Mum and Wife has been an all consuming job. I physically couldn’t bring myself to do any of Chris’s suggestions to work on new clients and not let another part of my life suffer, i.e baby or hubby.

……………until and I don’t know why I didn’t think of this myself.

Chris said why don’t you do a pregnancy workshop?

This unlike some of the usual paths you take to building new clients was something I could work on a little bit at a time and develop with the help of some of my new mum friends I have made over the last 9 months.

So this is my new project.

I don’t know how it will look or what the end product will sound like but it’s a start.

What I would like though from you is anyone who has had or having a baby to ask themselves if there was some information out there advising and helping you understand exactly how exercise will makes pregnant life an dpost pregnant life 100 times easier. What exercises will help labour and so on. Tell me what you think and what you would like to know about.

You can send me and email or comment below. -sally@crossfitlondonuk.com


Sally Dixey is a Crossfit London Coach, Bethnal Green



My Australian Crossfit Adventure

Wow what a trip! I have been back for 2 weeks now and have just got over the jet lag.

You may be thinking that is a long time to take getting over jet lag but let me assure you when you travel that far with a baby, you can’t begin to start tackling your jet lag issues until baby is back on track.

You have to laugh or you will end up crying with exhaustion as your little cherub wakes at all sort of odd hours looking for someone to play peekaboo with. Eventually you do get there!

My Top Tips for traveling long haul with a baby-

  1. Call the airline in advance to reserve a bassinet. This is a sort of cot/mosses basket they can sleep in. They are supplied for free and can hold a baby up to around 11kg’s. You can also reserve a cot seat which they could also sleep in but try the bassinet first. There are a limited supply available.
  2. If you weaning try the foods in a squeezy packet. It’s a lot easier to feed on the go with this style of packet.
  3. Take you baby sling with you. If your baby doesn’t want to sleep and you find yourself walking the aisles this comes in handy for two reasons. Firstly your bubba gets heavy after a while and secondly if there is turbulence a sling means you have your hands free to steady yourself.
  4. Make sure to pack everything but if you do forget something always ask the air hostesses you may be surprised with what they carry on board. I left our bottles on our return and thankfully Qantas had a supply on board!
  5. Be ready to feed baby either bottle or breast as you take off and land. A dummy also works as it’s the sucking motion that stops the ears hurting so much.


I was really lucky Sebastian was such a good little boy still I am not in a hurry to do it again!!!

Now for the Crossfit bit.

What can I say. It was awesome!!!

We stayed in 3 different locations in oz, which meant I got to 3 different gyms.

Southern Xfit, Perth.

Crossfit Resolve, Brisbane.

Reebok Crossfit, The Gold Coast.

The one thing that strikes you in Australia is the space around you. I don’t think I had any understanding of just how huge the continent is (that’s right is not just a country but a continent).

This means that the size of the gyms is epic next to anything London or England for that matter has to offer.

I don’t think that means they are any better then us but as a coach it’s a bit like being in a sweetie store. Your mind boggles at the possibilities you could achieve with only a bit more space!

Being a visitor was a strange experience. It almost felt like snooping around someone else’s house. I am so use to the Crossfit London way of things that it was good to see how other gyms structure their programming and deliver their classes. Plus they were all so welcoming!!

I have decided to post my aussie wod’s one by one so as to keep you on the edge of your seats.

As well as visiting the guys at Southern Xfit, if you do get to Perth make sure you make a trip to Freemantle to a place called Little Creatures for a nice cold beer and some grub. …………Well it can’t all be about training and paleo can it lol.

So what did we do…………………………..

Southern Xfit– (Click to see how this went down at Crossfit London on Monday 25th June’s class)

Southern Xfit, Perth
Southern Xfit, Perth

This was probably only the third full on WOD I have done since my recovery began. I found the running the most challenging as on top of not being a great runner it was pretty hot, which I wasn’t ready for.

I completed this workout in 13 minutes. I used a thin red band for the ring dips and a box progression for the HSPU’s.

400m run

30 push ups

400m run

20 Ring dips

400m run

10 Handstand push ups (HSPU)

400m run

Tune in next week for the Brisbane workout.

(As I am programming my Aussie workout’s for my next 2 Monday classes I don’t want to give too much away to any Crossfit London members reading this.)


Sally Dixey is a Crossfit London Coach