sweatyflo

Florence

📍 London Travel | Fitness | London Marathon 2019 🏃🏻‍♀️

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Savage Sunday with my twin @doctorluce 🔥 a 45 min circuit and 45 min @turfgames drills. It was a bit naughty as I should’ve given myself some rest after my 90 min run yesterday but I’ve got a good rehab day coming up... 🤫⁣ ⁣ Here’s what we did for part 2 this morning...⁣ 10 min AMRAP⁣ 6x deadlifts @ 70kg⁣ 6x d ball over shoulders @ 30kg⁣ 3 chin ups⁣ ⁣ 3-5 rounds⁣ 1 min dead hang (every drop 5 press ups... but we didn’t drop 👌🏽)⁣ 1 min assault bike⁣ 5 synchro burpees⁣ ⁣ 10 min EMOM⁣ Odd: 10 cal ski⁣ Even: 10 barbell thrusters @ 25kg⁣ ⁣ Finish off with a cronut 🍩⁣ 🎵 Flume - Insane
I can run, I’ve run a marathon before, but I’d take strength and conditioning over long runs any day. But this time round I’m enjoying my long runs a lot more. I’m enjoying spending time with my own thoughts. I’m learning to work with my natural pace and activate the right muscles. I’m complementing my training with @360athletic to keep doing what I love and break the monotony of running. I’ve got @tashi_skervinclarke and @everyday_athlete_performance giving me sound advice. One thing that hasn’t changed is the pre-run dread for the cold though. Every time I run out of the door I ask myself why I’d chosen to live in wintery, grey London 🙃🙃🙃
A good training buddy will push you. A great one like @doctorluce will literally do so after a mega session with @benwest_360athletic 💀 I might be left to my own devices on my runs but training with these legends and @360athletic keeps me going 👌🏽 They’re on @esquaredfitness_uk - use YWONG3005 for £20 credit to give them a try!
Quick test before I flew back to London - 2 minutes, 39 bar facing burpees (what’s with the mid-air jazz hands 🤗). Can I keep this up with all the running I’ll need to do in the next few months 😩?
Walking into 2019 after a tremendous day of training at @crossfit852 @purefitnessofficial and @f45_training_hongkongcentral. New year, new challenges, same me. Let’s f*cking smash it 🤗
And just like that Christmas is over. I have no idea what day it is today, where or who I am until new year’s eve 😂 But I do know it’s been a good year with good people. I...⁣⁣ • finally got a ballot place in @londonmarathon ⁣⁣ • started and finished Invisaligns 😁⁣⁣ • got injured... but that taught me to structure my training, rest and activate my glutes better⁣⁣ • got out of a training rut thanks to @benwest_360athletic @tara_360athletic ⁣⁣ • trained with the best @almhayes_fitness @doctorluce @beckyhelpsy ⁣⁣ • won at @nationalfitnessgames ⁣ with @almhayes_fitness ⁣ • did @turfgames ⁣⁣ • did another @f45_training challenge⁣⁣ • learnt to surf⁣⁣ • learnt new tricks 🤗 handstand kipping push up and double unders ⁣⁣ • went travelling alone⁣⁣ • read more⁣⁣ • worked on some pretty amazing projects at work⁣ • gave myself time and space to give a fuck about people and things that matter instead of time wasters and pointless shit⁣⁣ ⁣⁣ Hope you’re looking forward to next year as much as I am. My Chinese zodiac fortune looks sick bruv.
1 day to go... so get your @turfgames 12 days of Christmas in. With the best @doctorluce 👯‍♀️⁣ 1 pull up⁣ 2 box jumps (20”/24”)⁣ 3 KB swings⁣ (12/24) 4 BB push press (25/40)⁣ 5 V sits⁣ 6 OH plate walking lunges (each leg - 10/20)⁣ 7 push ups⁣ 8 air squats⁣ 9 KB deadlifts (2x12/24)⁣ 10 bar over burpees⁣ 11 thrusters (25/40)⁣ 12 wall balls (6/9)⁣ ⁣ 1+2, then 1+2+3 etc. ⁣ ⁣ I did it with a 24” box, 24kg KB, 25kg BB, 10kg plate, 6kg wall ball 👊🏽⁣ ⁣ 🎵 Loyal - @odesza
Turning Christmas chocolates into max lateral bar over burpees in a minute with the best cheerleader @doctorluce. 28 for 28? (technique fully compliant y’all 😉)
You wouldn’t believe these two idiots did @nationalfitnessgames and @turfgames together, would you? More to come in 2019 😉 #wcw @almhayes_fitness 😘
@doctorluce and I have this thing. We make each other go faster (girl can do 1:30 splits on the ski whattt). We make each other lift heavier (girl benches 60 whattt). Most importantly, we give each other pep talks about food before we do shit like the @lifted.ldn 1000 rep challenge #motivation 😂 100 KB swings (16kg) 100 mountain climbers 100 KB push presses (16kg) 100 synchro burpees (50 each) 100 KB reverse lunges (16kg) 100 synchro ab crunches (50 each) 100 KB front rack squats (2x12kg) 100 med ball slams (13kg) 100 box jumps (24”) 1km run (8km run beforehand and monkeying around after optional ☝🏽)
When it’s just you and @benwest_360athletic , a cheeky pre-Christmas party lunchtime fix will quickly become an absolute shitstorm of a sweatfest. No break, no slacking, no excuses 😬⁣⁣⁣ ⁣⁣⁣ 15 min AMRAP⁣⁣⁣ Every 250m ski⁣⁣⁣ 10 KB swings 24kg⁣⁣⁣ 10 barbell thrusters 25kg⁣⁣⁣ 20 shoulder taps⁣⁣⁣ 6.5 rounds⁣⁣⁣ ⁣⁣⁣ 15 min AMRAP⁣⁣⁣ Every 12 cals on the assault bike⁣⁣⁣ 20 jump lunges⁣⁣⁣ 15 plate ground to overhead 10kg⁣⁣⁣ 10 butterfly sit ups⁣⁣⁣ 6 rounds⁣⁣⁣ ⁣⁣⁣ Thank god I did that yesterday and not with today’s sore head 💀 ⁣ ⁣ 🎵 Lick It - Valentino Khan⁣ Skin - Wilkinson Remix
It’s f*cking cold mate. The best cure? A versaclimber sweatfest at @sweatbybxr. And who knows, you might just get a PB for the vertical mile from whatever your festive vice is (chocolate. Always chocolate). I know I did this morning 😉 Looking to get a couple of these in before Christmas, want in? You can get sweaty at swanky studios on the cheap with @rig.fitness - go check them out 🙋🏻‍♀️
The reality of running another marathon is getting very real. I really enjoy conditioning and strength training with friends (in case you didn’t know I liked a bit of healthy competition) so scaling that down for more solo running for long periods of time makes me quite anxious. My ego will undoubtedly take a hit too - giving up my current achievements for some average miles (I can’t even do miles, my brain works in kms 😩). I’m also not happy about training on my own in the cold. Wish Melbourne’s @therunclub3121 were in London - at least I’d be able to do my tempo runs with friends without freezing my tits off! I’ll be juggling work, @turfgames , marathon prep, aesthetics and preventing injury... something is bound to fall. Please send help 🙃
The A team 👊🏽 Pushing each other at @360athletic EST this morning, just about survived the session. ⁣⁣ ⁣ 15 min AMRAP⁣⁣ Every 250m row ⁣⁣ 10 d ball slams⁣⁣ 16 renegade rows⁣⁣ 20 butterfly crunches⁣⁣ ⁣⁣ 15 min AMRAP⁣⁣ Every 250m ski⁣⁣ 10 kb swings⁣⁣ 15 goblet squats⁣⁣ 30 sec hollow hold⁣⁣ ⁣⁣ Fucking crushed it.
Getting pleasure from pain. A tough conditioning session makes me feel good. Training with a strong team makes me feel even better. Give this @gript circuit I did on the weekend a go for that endorphin release 🤘🏽 ⁣ 4 min AMRAP per station⁣ ⁣ 15x barbell military presses / 15x back squats⁣ 15x d ball slams / 5x burpees⁣ 15x kb swings / 15x thrusters⁣ 20x kb reverse lunges / 20x kb renegade rows⁣ 500m watt bike / 10x squat jumps⁣ 100m ski / 10x jump lunges⁣ Sled pull and push ⁣ 5 rope climbs / 10 wall balls⁣ 100m assault runner / 10 push ups⁣ Max distance row (1104m)
2 5 👌🏽 Lived in 3 countries, visited 26. Ran a marathon, got another one to go. Got a masters degree, thinking of another qualification. Good year at work, hopefully another one to come. My first year as a single twenty-something, having barrels of fun. Quarter life crisis? More like quarter life fun.
Well Straya, weren’t you a treat. In fact, a two week 25th birthday treat - I turn 25 as I land in London on Monday 🤗 I’m very grateful I was able to make the journey over and experience Australia the way I wanted to, meet amazing people and catch up with old friends. There’s still so much I want to see and do, but for the time being, here’s what I got up to in a nutshell...⁣ ⁣ Sydney: Loved the vibes in Bondi and surfing there. Manly was beautiful. Wanted to buy everything on Crown Street in Surry Hills. @iontraining was fun. @98rileystgym was a beast of a workout. Not a fan of the f45s I visited in the CBD. @thewell_bondi was lush. ⁣ ⁣ Byron Bay: Loved the hippie vibes. Beach parties were wild. Stunning views, pristine beaches and great surfing spots. The guys at @crossfitbyronbay and @f45trainingbyronbay were awesome. ⁣ ⁣ Gold Coast: 🙅🏻‍♀️⁣ ⁣ Melbourne: Coffee here was f*cking amazing - @st_ali and @dukes_coffee were delicious. Breathtaking views on Great Ocean Road. Killer circuits at @revopt and @gript , Melbourne’s take on NYC’s Mile High Run Club at @therunclub3121 and all the bangers on the versa climber class at @risenationau. ⁣ ⁣ Returning to the UK with a stomach full of banana bread, feeling refreshed, content and inspired 👌🏽
Absolutely spoilt by this Australian beauty and so grateful I got to experience it the way I wanted to. I’ve done it a couple of times now, neither of which was for very long, but solo travel is one of the best things I’ve done so far. Sure I’ve felt nervous and lonely at times, but there’s so much of the world to see, it’s great to do it on my terms. Besides, I’ve always met like-minded people who would surprise me with their authenticity, kindness and generosity. Sometimes we forget there’s a lot of that out there beyond the gram. So what do I train for? I train to be fit and healthy to experience these very nurturing moments for my mind and body 👌🏽
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