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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 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

...

Coffee with Milk
Curried Lamb
1 rib + 4 oz of steak
pecans
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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
Pecans
Ham and CHeese Rollups
Protein Shake
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 1RM
• Conditioning – AMRAP12 – “Wind Mill”
  
  • 20 Double Unders – (Sx = :30 of attempts)
  • 3 Power Cleans @ 75% of heaviest lift from above
  • Coach’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 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 ...

Yesterday:
coffee with milk
Protein shake
Sardines 1 can
2/3 rack of ribs without sauce
6 oz of hemp milk
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About 21 grams of carbs total

Today:
Coffee with Milk
Protein shake with added Macca powder
6 slices ham + 7 slices swiss cheese
10 oz ribeye steak
Pistacios
==========
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

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.