Halloween, Starting the Week Strong

If you are reading this then you are blissfully unaware of what is creeping up behind you.

May luck be yours on Halloween.


It’s Halloween here in the UK (apparently, not the same date as USA?) and CF Watford had a great little gathering…but I’ll get to that shortly. 3 days out from fitness, 2 of which spent with family roaming central London and Surrey, have been extremely beneficial in recuperating a little from work even though the kids have been pretty poorly (again) and coughing their lungs up throughout the night. Poor girls, we had them on their feet for 8 hours at the Natural History Museum, long night time car journeys and muddy canal path walks; they need a rest!!

First up though, it’s week 3 of the 3rd cycle of the Squat Programme; for the last 2 weeks, I’ve managed only 2 sessions per week and so this week was always going to be tough. That said, after 3 days off I made it through and continue to gain strength. Deload Week next week and then up the weight by 2.5kg.

AM Squats

  • 6 x 2 Front Squat @ 95kg
  • 6 x 6 Back Squat @ 105kg
  • 6 x 2 Front Squat @ 95kg

I think next week is going to have to be spent in the pigeon stretch in order to try and free up these hips. Getting in to the bottom is proving tough, as a much a symptom of the time of day as it is about my mobility these days; I’m in pretty good shape in that regard but trying to squat heavy at 0630 is a real stressor. However, I completed this and am happy to proceed for now. I might have forgotten to mention that last week, on Thursday, I was forced to wear a lifting belt to get through the session. The programme calls for NO BELT and I honestly hadn’t done at all until that single session. I tell you what though, when used correctly it does make a HUGE difference. The lifts felt ‘relatively’ easy last week once I started breathing in to the thick, black support. There’s clearly the problem though – it’s a support and should not be relied upon as a tool to lift more.

Halloween WOD at CF Watford


Arriving in costume, I was spectacularly impressed with the level of effort that everyone had put in for this evening’s WOD. Everything from inflatable sumo suits (extremely funny watching situps, running and burpees!) to storm-troopers to horror getups. All got involved to make it a great night in CF Watford.


WOD #1

Partner Death By Burpees

Increasing by 4 (between partners) each minute.

Tom and I worked well and got in to round 8, attempting to attack 32 burpees inside the minute. We made it to 25 in the end, a fine showing!

WOD #2

Zombie Chase – Chipper

For Time:

  • 800m Run
  • 80 x Air Squats
  • 60 x Sit Ups
  • 40 x Push Ups
  • 20 x Pull Ups
  • 800m Run

The chaser (me) had a time penalty (40 secs) before starting, in the vain attempt of catching the runner (Tom). I had no chance – he’s a fit lad. I finished within about 35 secs of him and had a 25 Burpee Penalty for failing. Ouch!

WOD #3

500 x Team Wall Balls

Between 14 of us (7 x girls, 7 x boys), we had 500 Wall Balls to complete. We were split in to the winners and losers of WOD #2. And we won this one!

The hardest challenge was yet to come, however. Eating loads of pizza! Charlie and Hat sorted out 10 x 12″ pizzas for us all to tuck in to; it was great to stand about in Halloween rig, eating pizza and shooting the shit. Loved it.




I stopped off last night on my way back to camp and came across a few little end-of-the-day deals in the Marks & Spencer Food store. See if you can spot them below 😉

  • Pre-WOD: 10g Mixed Nuts
  • Breakfast: 2 x Boiled Eggs w/ Spinach, 1 x pot Quinoa & Edamame Bean Salad
  • Snack: 10g Mixed Nuts
  • Lunch: 2 x Scrambled Eggs, homegrown Lettuce & Mustard leaves, 1 x pot Salmon Teryiaki Protein Pot.
  • Post-WOD: 25g Protein
  • Dinner: PIZZA!

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