I had 2 cheats over the past week or so since i havent posted but all in all it is has been good.
I am down a total of 15 or 16 lbs since starting. I am on a bit of a stall. But still working out hard and feel my body changing for the better so I am continuing on strong.
I have been doing crossfit like 6 times a week and limiting to 20 grams of carbs / day ( except for those 2 cheat days)
I have discovered Hemp Milk which is much lower in carbs than
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 Run18 Pull Ups6 Wall Walks300m Run15 Pull Ups5 Wall Walks300m Run12 Pull Ups4 Wall Walks300m Run9 Pull Ups3 Wall Walks300m Run6 Pull Ups2 Wall Walks300m Run3 Pull Ups1 Wall Walk300m RunFinisher – 4 x 10 Dumbbell One Arm Row + 20 Banded Tricep extensions
Coffee with Milk
1 rib + 4 oz of steak
8 grams carbs total
Weight is down about 14 lbs so far.
Crossfit today was back squats 8x65 8x70 8x76
AS MANY ROUNDS AS POSSIBLE IN 8 MINUTES
5 burprees over the bar
10 overhead squats
Had salmon for dinner with a tad of mayo and siracha
Ham and CHeese Rollups
Coffee with Cream
18 grams of carbs
Strength – 15 min to build to a heavy power clean – No more than 3 attempts @ a 1RM. Suggested reps/sets to hit as you increase weight. 5 @ 50% / 3 @ 60% / 2 @ 70% / 2 @ 80% / 1 @ 90% / 1 @ 95% / Attempts 1RMConditioning – AMRAP12 – “Wind Mill”
20 Double Unders – (Sx = :30 of attempts)3 Power Cleans @ 75% of heaviest lift from aboveCoach’s Note *** Weight should be heavy enough that touch and go reps are a challenge and most likely you will be doing singles. If you are competent
Happy Mothers Day to all of the mothers that are reading this.
So today was a light workout, a sort of a rest day even though I did heavy squats.
I did 7 sets of 2 at 75% of my max weight. But for each squat I took 5 seconds going down then rocketing back up. Thats all I did. My shoulder is still hurting a bit and I have a bit of tennis elbow on the same arm so staying away from some exercises. Squats are obviously OK.
As for food, JUst had
Conditioning – For Time
400M Run5 Rounds of Cindy (5 Pull Ups / 10 Push Ups / 15 Air Squats0400M Run4 Rounds of Cindy400M Run3 Rounds of Cindy400M Run2 Rounds of Cindy400M Run1 Round of CindyFinisher – 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
coffee with milk
Sardines 1 can
2/3 rack of ribs without sauce
6 oz of hemp milk
About 21 grams of carbs total
Coffee with Milk
Protein shake with added Macca powder
6 slices ham + 7 slices swiss cheese
10 oz ribeye steak
22 grams of carbs
Try this brand. Atkins best friend! 0 carbs ... perfect snack / light lunch size. supper yummy ... I like the sardines and the kipper snacks. These are caught and canned in norway ... and is a HUGE part of their diet there. They eat fish first for breakfast. Way better than any us product.
Didnt do crossfit yesterday as I showed up at the wrong time for "Open Gym"
Today made up for it
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.