My first EMOM...

I feel like I can't breathe, like I can't do anymore reps. I ask how much time is left of this 20 minute EMOM (every minute, on the minute) and immediately change my mind. I don't want to know. The rest in between 15 second sprints on the rowing machine and 30 seconds of burpees seem to have vanished. Jack is quietly reminding me why I'm doing this. He doesn't need to shout because I'm focused on his voice encouraging me. I can just about hear it above my breathing which he reminds me to try and control.

Then it's done. I'm spent. I've managed some decent rows and my burpee technique remained pretty good throughout.

Sneaky pic taken by Jack. I didn't notice or I just couldn't see for all the sweat and mascara in my eyes [not to self - don't wear mascara for a Fleckney session!].

One of the sayings in CrossFit is 'It hurts now but one day it will be your warm up'. One day :)

Prior to this we'd done 5RM Bench Press, Strict press with kettle bells and side planks.

When I write it down it doesn't seem like much. Doing it is a different matter and I totally appreciated having Jack train me today. He has the ability to motivate me. Explaining how to approach each individual part of the session, he gets the best out of me. I'm still learning but his way of coaching seems to make all the difference. I'm really enjoying this whole process of learning CrossFit.

Afterwards I watched him work out. It impresses me but more importantly it motivates me to do better next time.

I'm working backwards now, through my training, as it's easier to write about what's fresh in my head.

Yesterday was awesome. Intervals in the pool. I'm not a great swimmer & under pressure I can get worse but Jack put me through some simple techniques to help with this and also improve my anaerobic tolerance. How is a TT rider scared of water, I'm not sure? But after some under water work I felt a sense of achievement, as I'd overcome some of my fears plus improved my swimming in the process.

As we're leaving the pool he asks if I'm up for a bit of conditioning. Sure, reply. 1500m row & some assisted pull ups later - I'm done!

I know I won't always have the benefit of training with Jack (which I am totally appreciative of this week) but wow it makes a huge difference. Talk about motivating!

Prior to this I was away at the Goodwood Revival and time restraints meant I was only able to do a single gym session (which wouldn't normally bother me, but I'm in a different place with this training. I don't want to let go of this). Hopefully racing a handshift BMW gave me enough of a work out during the other three days I was there?

Leading up to Goodwood I had a busy week with my women only track day at Silverstone. Plus a visit from my 94 year old friend from the States, Joe Clements.

But I still got in this session:

Strict press 5RM.
Assisted pull ups.
AMRAP of KB swings (Russian) & Burpees.
20 x 35kg front squats.

Tomorrow is a rest day!