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  1. Sorry ... had some personal things come up. here is a quick update.

    by
    Tom
    , May 25th, 2016 at 07:27 AM
    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 ...
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  2. Crossfit + Food so far

    by
    Tom
    , May 11th, 2016 at 11:05 AM
    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

    ...
  3. Food for today

    by
    Tom
    , May 10th, 2016 at 09:12 PM
    Coffee with Milk
    Curried Lamb
    1 rib + 4 oz of steak
    pecans
    ==============
    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
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  4. Dinner and food totals

    by
    Tom
    , May 9th, 2016 at 08:32 PM
    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
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  5. Todays crossfit and food

    by
    Tom
    , May 9th, 2016 at 03:06 PM
    • 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
    ...
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  6. Todays crossfit and food

    by
    Tom
    , May 8th, 2016 at 02:14 PM
    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 ...
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  7. Todays Crossfit

    by
    Tom
    , May 7th, 2016 at 09:56 PM
    • 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 ...
  8. Yesterday and Todays Food and Carb Count

    by
    Tom
    , May 7th, 2016 at 09:52 PM
    Yesterday:
    coffee with milk
    Protein shake
    Sardines 1 can
    2/3 rack of ribs without sauce
    6 oz of hemp milk
    =======
    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
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  9. King Oscar Best Product for Atkins by far.

    by
    Tom
    , May 6th, 2016 at 11:12 AM
    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.
  10. Killer Crossfit Workout

    by
    Tom
    , May 6th, 2016 at 09:51 AM


    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.
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