6 In crossfit/ fitness/ health/ nutrition

On sugar and colds and weights and fitness

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
Helen 11:30 9:45 10:24
Jackie 10:05 9:00  ?
Elizabeth 9:20 6:30  ?
CF Open 11.3 34 reps 50 reps  ?
Row 500m 1:55 1:45 1:56
Run 400m 1:30 1:16 1:21
Row 2000m 8:15 8:00  ?
Row 5000m 22:59 21:19  ?
Run 5km 27:20 23:27 22:24
Row 60 min 12,700m 13,377m  ?
Run 10km 55:44 48:00 46:24

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 🙂


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  • Reply
    February 3, 2016 at 1:54 pm

    just wanted to share: i have been running for some time, constantly reading youd blog as a great motivation and inspiration source. AND next monday i will attend my very first crossfit… i am a bit scared. what if i am sooooooo weak 🙂 but still, i am going to do it 🙂
    (and yes, training for mental health. yes)

    • Reply
      February 3, 2016 at 7:18 pm

      So, so happy to read comments like this 😀 Crossfit IS a bit scary at the beginning but just go with an open mind and don’t worry if you think you look like a fool – you don’t (or even if you do nobody cares! ;). Let me know how it goes? Which box is it?

  • Reply
    February 2, 2016 at 4:38 pm

    Aitäh, et mainisid bouldering championshipsi- olen ise ka haige ja seda on mõnus vaadata, missest et takkajärgi … peopesad on higised suurest pingest 😀

  • Reply
    Anna @AnnaTheApple
    February 2, 2016 at 1:19 pm

    Fascinating to read this table! I don’t do half the moves that Crossfit does but I’m happy to say my squats and deadlifts are looking good from that table 🙂 Glad you’re feeling a bit better. Rest is so important and an essential part of training.

  • Reply
    February 1, 2016 at 10:33 pm

    I’m struggling with a cold/sore throat too and I was so motivated with running and working out, tried to work through it but today it has won!! Hope you feel better soon 🙂

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