I am always so relieved when the last week is over. It’s like the beginning of a new year for me and everything is measured from that date. Now it’s over for another year I can begin with writing again.
The first thing I need to share with you is the most epic healthy breakfast ever!
I can’t claim this as my own invention, I watched the Hairy Bikers and nabbed it from them.
Beats any fry up!
Rocket and watercress
Salt and pepper
Make a bed of rocket and watercress while heating up a pan of water.
When the water has heated to just below boiling add the egg for 20 seconds. This cooks the whites a little and makes for an easier egg to poach.
Fry the bacon in a pan and add the tomatoes. When done lay on the bed of rocket and watercress.
Crack the egg and gently add to the water and watch it poach to perfection.
When it’s done (I like the yolk to be runny) place the egg on top of the bacon and the tomatoes.
Finally drizzle on some vinegar.
This is a good alternative to a fry up.
As well as cooking I did get in some training sessions……
I am in the fourth week of juggernaut. I am doing it over two days with Sundays reserved for a hardcore met con and some accessory work on my shoulder and ring work.
I have really noticed some awesome strength gains and found that spending less time working in the top end of a working max has meant my form has been consistent and have had next to no bad lifts!
From an injury perspective this is awesome as it makes for less injury and better recovery.
I could try and explain the Juggernaut method but I would probably get all muddled up and not explain it well. It’s quite a complex method but well worth a read. You can find the juggernaut e-book by clicking!
This will explain it much better then I could.
I have had a huge break through with my pull ups. Let me share the story so far……
So while in Australia I had my first ropy chin up since pregnancy. On my return I decided to dust off my power bar and attach it to the bathroom door. I started with that 1 ropy chin up and practise it every time I washed my hands (which made for a lot of practise)
1 chin turned into 3. Whoop
Now I had my 3 chins without a band or support it was time to start practising some strength.
3-7 reps 5 sets rest about 2 minutes between sets.(this can be followed by using support also but try to use as little support required)
The first time I did this I could only manage 3 sets with no band and used a very light red band for the remaining sets.
Next I was able to complete 4 sets with no help and on the final set Chris spotted/helped with the last rep.
A week later I didn’t need any help finishing! Whoop.
Now to turn these into pull ups. (the difference with a chin to a pull is the way you grip the bar -a chin is easier as more bicep is used)
So at home I started to practise a pull up grip every time I washed my hands!
All my hard work has paid off because yesterday I was able to complete 5 sets of 3-4 pull ups with absolutely no help!
I just need to keep working at it and make sure I continue to improve.
My next goal is toes to bar and ring dips!
Alongside the final stage of the 10’s wave (realisation phase of juggernaut, for a detailed explanation of this refer to the above link to the e-book) I fitted in a Sunday meet with Kate.
We are still making our way through the Crossfit Games wod’s.
This Sunday was the turn of the dreaded wall ball amrap.
150 6kg wall balls 9ft target
90 double unders
30 muscle ups
In past posts I have shown images and clips of double unders and muscle ups, you can find them by search my site or looking further on google.
A wall ball is a dynamic move which sees you thrusting the wall against a wall and catching it. This move gets tiring very quickly!
I would love to say I got through the whole thing but with a cap of 12 minutes I only managed to get the wall balls done, with 45seconds to spare.
Yeah I could have made a start on the double unders but I was so wiped out by the wall balls I probably would have got all tangled up in the rope.
I want to add I was using a 7kg ball as we only have one 6kg that Kate had bugsied. Not that I’m complaining! Lol.
Sally Dixey is a Crossfit London personal trainer in Bethnal Green