In case you’re wondering, I didn’t go for a run. Weather turned a bit dark and gloomy, and with just a t-shirt to run in and a sore throat, I decided against it.
The weekend was spent with friends and a bit of wine and sugar each day so this cold/sore throat thing is lingering and lingering. There’s only limited science behind it but from observing my own body for several years now, I totally believe that sugar supresses the immune system. The years that I’ve been sugar-free I have been cold free. Now that I’ve just had a nice holiday in Australia in December with plenty of gelato and then January with a bit of wine and chocolate, my body’s telling me to quit the sweet stuff already.
And I will, of course I will. I don’t have anything against indulging a little while on holidays but the holidays are over and my body’s saying enough is enough.
On Sunday I woke up at 11, having slept for 12 hours. I’m pretty sure the last time I slept that much was about 20 years ago. I did no exercise that day so was secretly hoping to get a back squat PB at Crossfit today but one rest day after a week or feeling off doesn’t make for PB capable muscles.
I was hoping for 95 or even a 100kg but once I got up to 80kg I remembered that that much weight is actually pretty freaking heavy! So I did 85kg and failed two attempts of 90kg. My previous PB is 92.5kg so a bit disappointing but such is life – for me to be able to lift well my health and my nutrition have to be spot on. Colds and cake and wine and chocolate does not help at all.
Today’s back squats kicked off our next testing cycle at Crossfit. I have written down two of the three levels given on our athlete level cards, the last one is for anyone who’s at the level of regionals’ competitors – the numbers in that column are insane. The numbers in the first two columns are based on your body weight though so a little bit more achievable.
I seem to be somewhere in between the just normal healthy fitness level and the athletic level that only comes with some pretty serious training.
|Movement||Health & wellness standard||Athletic standard||Current status|
|Deadlift||1.25x BW = 77.5kg||2.25xBW = 139.5kg||105kg|
|Back squat||1xBW = 62kg||2xBW = 124kg||92.5kg|
|Front squat||1xBW = 62kg||1.75xBW = 108.5kg||75kg|
|Jerk||0.5xBW = 31kg||1.25xBW = 77.5kg||60kg|
|Clean||0.5xBW = 31kg||1.25xBW = 77.5kg||60kg|
|Overhead squat||0.5xBW = 31kg||1.25xBW = 77.5kg||?|
|Turkish get-up||0.3xBW = 18.6kg||0.75xBW = 46.5kg||?|
|Deadlift||15 reps @ 0.75xBW = 46.5kg||15 reps at 1.25xBW = 77.5kg||35 reps @ 47.5kg|
|Bench press||10 reps @ 0.45xBW = 27.9kg||10 reps at 0.75xBW = 46.5kg||?|
|Pull/chin-up (strict)||3||6||5 (chin)|
|10 min KB snatch||145+ @16kg||200+ @ 16kg||?|
|CF Open 15.5||12:50||10:00||13:53|
|CF Open 11.3||34 reps||50 reps||?|
|Row 60 min||12,700m||13,377m||?|
I used 62kg as my body weight for these calculations, even though this week it’s over 64kg. See above re how my eating has been lately.
Tomorrow I’m supposed to do running intervals but I’ll decide the pace closer to the time, depending on how I feel. I’m not a machine so I need to get fully well again before I can push myself a 110% again. I have a half marathon in about 8 weeks so I still have a bit of time left to work on my speed.
And now I will return to watching the US bouldering championships – another amazing sport :)