July 16 2015

Slept in until 6:30am.  Lovely.  (-2)

Rose and did laundry then worked on blog, etc.

Chicken burger & coleslaw, berries & coconut milk, green juice (+2)

Sunghee slept in late tired from previous two days’ work.  Read, researched, relaxed.

Salmon with olive oil & balsamic, berries & coconut milk

Sunghee, Kaelin & I met a friend who is in town and drove with him to Richmond.  We had a nice chat.  Hit traffic on the return trip making for a longer car ride. (+1)

chicken burger, berries & coconut milk, banana to fuel WOD +1
Delivered more berries to Big Boss then drove to Dunbar library to pick up hold.  Walked from there to CrossFit enjoying some late afternoon Vancouver sunshine.  (-2) Sunghee & Kaelin met me there.

I took a rower outside for my WOD

5 rounds
5 min Row
5 min rest

Grueling.  in metres: 1284/1278/1282/1286.1322 for s total of 6452m.  (-4)  Sipped coconut water throughout (+1)

Afterwards we had an impromptu kipping HSPU workshop with HeeHee, The Calm, Mighty Mouse, Fast Trak & Hard Rock.  A few personal bests were set!

I spent the remaining hour on muscle ups, double unders & K2E (-2).

Sunghee, Kaelin & I walked back to car (-1).

At home i ate hungrily
Shake (shared with Sunghee – coconut milk, banana, berries, black strap molasses) (+2), chicken burger, berries & coconut milk

It was time for bed & I was tired!

Daily Totals
Sleep -2
WOD -4
Walk -2
Sun -4
Inactivity +1
Food +6

Balance 0