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I’m out of WOD-sync… No time today anyway. I’ll jump in on the next cycle again, no stress.

“Random rings” today. 3×3 and singles with 5 sec holds at the top every time I had to go outside for something throughout the day.

Sunday
Rest, carboverload. Whacha gonna do when you turn up for dinner where entree is four kinds of bread leading into big plates of pasta? Suck it up!

Monday
The “official” rest day.

Food (Monday)

  • Almond butter pancakes w apple + three strawberries [5/3/8]
  • Coffee
  • Tuna + veggie salad w olive oil [4/4/8]
  • Sardines, almonds, apple [2/2/4]
  • Roast chicken w roast veggies + olive oil [4/3/4]
  • Tea
  • Two small pieces of hedgehog, two small pieces of dark chocolate [0/2/0]
  • Cottage cheese, pear, almond butter [2/2/2]

Food

  • Oats w/WPI, apple, almonds [4/4/6]
  • Coffee
  • Chicken souvalaki wrap, small tub of mango yoghurt, lasagne [holy shit]
  • Apple, almonds [0/2/6]
  • Coffee
  • Beef and veggie stew, almond butter [3/4/4]
  • Hot cocoa [0/1/0]

Got all psyched up for the 1RM thrusters right as Fee and Claire walked in the door. Wasn’t hard enough to go do them in the cold and the dark. Crap.

G

Random Rings
Slow, full ROM dips x3 and 20 second+ supports whenever I went out to the backyard. Played on the monkey bars at the park with Claire. :) Quite sore after yesterday’s WOD.

Food

  • Oats w/WPI, LSA, pear [4/4/6]
  • Coffee
  • Oats w/WPI, almonds, apple [4/4/6]
  • Shaved ham, sardines, almonds, sauteed silverbeet, tomato, carrot [3/3/4]
  • Grilled fish, veggies, olive oil [4/4/4]
  • Small slice of chocolate cake [0/2/0]
  • Coffee
  • Tea
  • Apple

January 2020
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On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:05 (Feb 17)

Weightlifting PBs

1RMs
Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623

 

3-20RMs
3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
 
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
 
20RM Back squat: 65kg

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