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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

...

• 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 ...

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.

• 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

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

OK.... starting vlog of Atkins Diet and Crossfit tomorrow ....

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.