just had a great crossfit workout.
Warm up:
had five groups of two
2 laps of each: running, butt kickers, high knees, side shuffle, sprints
when not going: squats, push ups, crunches, jumping jacks

then for the workout:

kettlebell overhead swings and double unders
1-10
3-20
6-30
12-40
24-50
48-60
24-50
12-40
6-30
3-20
1-10

then 2 sets of:
20 jackknifes
20 GHD extensions
20 toe to bar

I'm beat. Time to eat and hydrate.

 

I've never tried crossfit but I'm quite sure I'd like it if some gym around here would have classes.

 

I'll swear by it. Best workout I've done. Beats spending hours at the gym, off season condition for hockey, during the season 6 days a week skating and workouts. Nothing comes close to the results of crossfit. I wish I hadn't stopped last year and glad I'm back in it.

 

so my diet the last few days....

Breakfast 2 cups of cheerios and 1 cup of milk
lunch- sandwich with turkey, tom, wheat bread, one slice of cheddar, 2 teasp of mayo and lettuce
dinner- chicken breast/pork chop cooked in olive oil with salad and either steamed sweet potato/beans or some form of veggie.

hope it helps.

 

Replace cheer and milk for egg whites and turkey bacon! 20g of protein at breakfast will do wonders!

 

yeah, tomorrow I am doing two eggs and toast with cheddar on top...

 

Started making Eggs every morning, I feel 10x better and keeps me fueled till lunch no problem!

 

Chest + triceps day.

Flat bench 40kg x 20(warm up)
90x 12
100x 5
110x 4

Decline dumbell flyes

24kg x 15(warm up)

34x8
37,5x6
37,5x6

Dips with 25kg extra weight
set 1: 15rep
set 2: 15rep
set 3: no extra weight 39

Skull crushers
9kg x 20 each arm (warm up)
20 x 10 for 3 sets.

Kick backs
15kg x 10 for 3 sets.

finishing it of with bench dips with 60kg on my lap x 21 reps.

10min stretching afterwards.

 

I'm really liking the results I'm getting from my workout. I've increased bicep curls by 10lbs an arm, tonight I set a new best of getting 2 sets of 8 @90lb.

My routine is focused more on chest but its an all body one. Also getting more cardio in. Working on anew diet plan I am going to start beginning of Apr

I'm probably in the best shape of my life right now.

 

90lb dumbbell curls?