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  1. Crossfit + Food so far

    OK today was a tough one in crossfit.


    • For Time – “Spiderman”
      • 21 Pull Ups (CRx = Chest to Bar)
      • 7 Wall Walks (Sx = 7 x 30ft bear crawl)
      • 300m Run
      • 18 Pull Ups
      • 6 Wall Walks
      • 300m Run
      • 15 Pull Ups
      • 5 Wall Walks
      • 300m Run
      • 12 Pull Ups
      • 4 Wall Walks
      • 300m Run
      • 9 Pull Ups
      • 3 Wall Walks
      • 300m Run
      • 6 Pull Ups
      • 2 Wall Walks
      • 300m Run
      • 3 Pull Ups
      • 1 Wall Walk
      • 300m Run

    • Finisher – 4 x 10 Dumbbell One Arm Row + 20 Banded Tricep extensions

    ...
  2. Todays Crossfit

    • Conditioning – For Time
      • 400M Run
      • 5 Rounds of Cindy (5 Pull Ups / 10 Push Ups / 15 Air Squats0
      • 400M Run
      • 4 Rounds of Cindy
      • 400M Run
      • 3 Rounds of Cindy
      • 400M Run
      • 2 Rounds of Cindy
      • 400M Run
      • 1 Round of Cindy

    • Finisher – 5 sets of :15 assault bike sprint / 1:00 rest


    I subbed 500 meter row for the 400m runs ...
    Also subbed 5 ring rows for 5 pull ups ... as I cant do pullups yet.

    Total killer... total of 75 ring rows 150 pushups and 225 ...
  3. Killer Crossfit Workout



    Didnt do crossfit yesterday as I showed up at the wrong time for "Open Gym"

    Today made up for it

    1k Row
    40 ring rows
    60 single leg squat
    40 kettle bell swings
    3:00 of double under attempts ( I got maybe 10 of them )

    followed by a 1 mile run.
  4. My Crossfit workout today

  5. Here was my crossfit workout earlier ... video was too big and took a while to upload





    • Strength – Back Squat – 3 @ 80% / 3 @ 85% / 3 @ 90% – 2 min rest between sets
    • Conditioning – AMRAP16
      • 200m Run
      • 40 Double Unders
      • 8 Cleans (Sx = 95#/65# – Rx = 135#/95# – CRx = 185#/125#)

    • Finisher – Elevate Pigeon Pose – 2 min x each leg


    I had some shoulder pain so I subbed the cleans I did 8 goblet squats + 8 kettlebell swings

    Tags: crossfit, wod
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  6. Squatting @ Crossfit

    So todays workout was:


    • Strength – Back Squat – 3 @ 80% / 3 @ 85% / 3 @ 90% – 2 min rest between sets
    • Conditioning – AMRAP16
      • 200m Run
      • 40 Double Unders
      • 8 Cleans (Sx = 95#/65# – Rx = 135#/95# – CRx = 185#/125#)

    • Finisher – Elevate Pigeon Pose – 2 min x each leg


    So this is a video of my squats



    last set 3 @ 90% @ 275

    will post a video of the workout
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  7. Post Crossfit workout Vlog

  8. Initial Crossfit Atkins Video Log Entry

  9. Ooops ... thought tomorrow was the 1st

    OK.... starting vlog of Atkins Diet and Crossfit tomorrow ....
    Tags: crossfit
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  10. 9 days straight of Crossfit

    OK ... my entire body is sore ... esp my legs. I feel strong but tired and really hungry all the time which has been leading to cheats on the maintenance part of the diet.

    I am looking forward to may 1st and will be recording all my food and exercises and stuff ... maybe not the whole workout but some of it.
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