Day 173: slightly wacky wednesday

wacky Wednesday started with an awesome PT session! I awoke early and decided that I felt better and was perfectly fit for whatever Matt could throw at me, and it seemed I was right, at least during the session πŸ™‚

We started off on the cross trainer for a short warm up…and I really needed it, it was literally Β freezing on Wednesday morning and the gym air con seemed to be blowing cold! Β Once warm, we moved on to the cable machine, for some wood chops to start with followed by some shoulder rotations and an unsuccessful attempt at hanging from the pull up bar. The hanging bit was slightly much for my not quite fixed shoulder but it is getting there πŸ™‚

As this session was at 7am, there was a selection of mats to choose from and a veritable plethora of TRX bands. so, of course we took advantage of as many of these as possible!


Dive bomber press up…although I am not sure I looked exactly like this…

Firstly on the mat, I did a new thing (well 5 new things) called a dive bomber, which involves a sort of half pressup while pushing forward into a cobra(ish) position and then reversing the process.

then forward planks, that is a plank hold where you push yourself forward and backward by rolling over your toes. then repeat the whole thing while holding onto kettlebells.

then battle rams, I think I described these before, holding onto the handles of kettlebells, do the down bit of a press up, push forward, then backward, then up again.

then trx, but not the normal both straps from one trx set, but the inside ones from two sets, so they had a tendency to move apart and I had to pull in to stop them. at the same time of that I had to do press ups, narrow armed ones, very like tricep press ups. then more battle rams.

TRX Pike

TRX Pike

Next it was the turn of my feet to go in the trx straps, and I got to do pikes…this is an exercise that I was shocked that I could do. you start in a plank hold with you feet in the straps, then pull your feet towards you with straight legs and lift you bottom up into a pike position and back down again… and repeat :-S scary stuff…and interestingly, about 3 months ago, I tried to do a plank with my feet in the trx and I couldn’t even hold the plank without collapsing…so woohoo..improvement πŸ˜€
After all this good shoulder / arm knackering strengthening activity, it was time for hitting and kicking and general Thai boxing fun. It was the morning, and we had access to the dance studio and Matt brought his body armour, so it was lots of fun. We put together long combinations and body shots that were actually delivered to the body. This makes the whole thing more interesting and tricky as the range of the shots needs to be considered and I have to be more careful about where I put my feet, so as not to be too far or too close for the next shot πŸ™‚

After the violence (no I am not aggressive not really…) we went back to the mat area of the gym to do some (more) core exercises, in the form of body hollowing and bridges and of course handstand practice. No, handstands are not technically core strengthening exercises but they are good for all sorts of things, like arm and shoulder strength, and balance and awesomeness!

New, supplementary, program

New, supplementary, program

While all this was happening, Matt wrote me a program so I can remember how to do all this when I am in the gym on my own.

It is an awesome program…it has little stick peoples to tell me what to do πŸ˜€

So that was Wednesday morning. It was awesome fun and staved off my winter bleugh-y-ness for about an hour then it returned and caused sleep!

However, it was Wednesday, and it was the last Wednesday practice before the long awaited Stonehenge dance out, so I had to make my way to Mythago practice and dance around for a bit πŸ™‚

we were practicing the story, the one I have been talking about for a while, the Herne the Hunter story and went through it completely twice to make sure we had it ready, including transitions between dances and such like πŸ™‚ it is going to be awesome! we also did some other dances, just to make sure everyone got a good go πŸ™‚

so, this is what I danced (and I admit, it was more than I should…but I can’t help myself!):

Maiden Castle (x2) Our Henry (x2), Triskelle, Avebury Ring (x2), Standing Stones and Fanny Frail

So there is day 173 complete πŸ˜€


Tags: , , , , , , , , , , , , , , , , , , ,

About Sam Catchpole

Exercisaholic, Photographer, Artist, Writer, Engineer, Morris Dancer, General Obsessive...

7 responses to “Day 173: slightly wacky wednesday”

  1. The Jogging Dad says :

    A great summary, and thanks for visiting my blog. πŸ™‚

  2. nancytex2013 says :

    Love Matt’s little stick figures! Awesome!
    I hope Stonehenge was fantastic Sam!

Trackbacks / Pingbacks

  1. Day 176: Stonehenge Dancing Awesomeness! | Midsummer 365 Project - December 16, 2013

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

one poem every day

the haiku man

Carrot Ranch Literary Community

Wrangling Literary Arts for Writers: Words for People!

Postcard from a Pigeon

Musings by Dermott Hayes, a writer

Milly Schmidt

The Cat's Write

Satyr Tales

Twisted stories to amuse and confuse.


Active in both Boris Johnson campaigns, asked by Boris's aides to carry on. Campaigned in two General elections for Tories, and also in EU Ref. Two elections were run by Lynton Crosby. On Twitter as @angelneptustar I attended every session of Mayor's Question Time for 8 years, so know about the work of the London Assembly. I tweet and blog independently.

Mick Canning

My Writings

Iron Warriors Lifting

Serious about muscle


Myth and legend in dance

Powerlifting Pastry Chef

Lifting all the things. Eating all the noms

The New Girl

Notes and thoughts on an Escape to the Isle of Skye

I didn't have my glasses on....

A trip through life with fingers crossed and eternal optimism.


One Step, One Breath, One Mile at a Time

A photographic blog – one self-portrait a day


I live the life of a Fat, Black Woman. Apparently, you're mad about it.

Gin or Gym

Thoughts from a recovering Gymophobe on life, fitness and coping with being in my fifties

The Fitness Project

A non sugar coated diary of my path to a healthier life

Blog – Nerd Fitness

My quest for fitness, health and superpowers

Comfitment Issues

A fitness blog for people with commitment issues

Did That Just Happen Blog

Sometimes even I can't explain my life!


Life isn't about finding yourself. Life is about creating yourself.

Mama G's adventures

If you can't fly with the big girls....stay off the broom

Touch Of Cinnamon

There are words that kiss us as if they have a mouth

Trenton Babbage Enterprises

All you'll ever need, if you're only looking for stuff that's specifically here

Art Journal

Art inspired by life

Red Van Travels

Let the ad-van-tures begin...

The Cocktail Challenge

Our attempt at mixing, drinking and tinkering aka getting drunk and feeling fancy

Living Out Loud

With my feet on the ground and head in the clouds...

Who Shot Tony Blair?

In a post-Brexit, pre-dystopian Britain, the people really are in charge. Which is what we all wanted, right?

Building Belaquis

Bodybuilding | Meal Prep | Ramblings

Dinata Misovec

Has Senior Adventures

kirilson photography

the stories behind the pictures, and vice versa

Bryony Page - My Blog

2016 Olympic Silver Medallist in Trampolining, Sheffield University Graduate in Biology, Public Speaker. Twitter:@bryonypage1 Instagram:@bryony_page


from the pretty to the gritty

Lifting Barbelle

Health & Fitness Coach πŸ’–πŸ’ͺ⬇⬇ Contact:

heavy barbell

Sex, weights and protein shakes. Mainly weights though...

My Curls

The blog of

Burpees to Bubbly

Because good workouts deserve bubbly rewards!

Squat University

The Ultimate Guide To Finding Your True Strength

%d bloggers like this: