Well, got 12 overhead squats. My previous PR on OHS was 1 rep at 115, and got 12 tonight. I stopped with 1:30 left, my 12th rep didn't feel great in my back so stopped.

Weigh in was this morning. I'm down 20.4 lbs. in 7 weeks. So far, I've only changed diet. Can't wait to get back in the pool soon.

Crunch time for the Spring Break trip, so I'm starting a vanity diet for 3 weeks....bleh.

What would be the best possible breakfast for me? I get up and lift weights two days a week before work(Tuesday and Friday). I’m at the gym by 5am. I run three days a week (M-W-TH)on my lunch break around 10:30am. I don’t like excercising with any food in my system. On my running days I’ll eat around 6:30am and not again until after I run. Lifting days I eat around 6:30, then around 9 and around 11am.

 

I’ve been eating Oikos yogurt for breakfast since it has plenty of protein and low carbs. Should I go a different way?

What would be the best possible breakfast for me? I get up and lift weights two days a week before work(Tuesday and Friday). I’m at the gym by 5am. I run three days a week (M-W-TH)on my lunch break around 10:30am. I don’t like excercising with any food in my system. On my running days I’ll eat around 6:30am and not again until after I run. Lifting days I eat around 6:30, then around 9 and around 11am.

 

I’ve been eating Oikos yogurt for breakfast since it has plenty of protein and low carbs. Should I go a different way?

That's a not so easy question to answer. What does your overall diet look like?

What would be the best possible breakfast for me? I get up and lift weights two days a week before work(Tuesday and Friday). I’m at the gym by 5am. I run three days a week (M-W-TH)on my lunch break around 10:30am. I don’t like excercising with any food in my system. On my running days I’ll eat around 6:30am and not again until after I run. Lifting days I eat around 6:30, then around 9 and around 11am.

 

I’ve been eating Oikos yogurt for breakfast since it has plenty of protein and low carbs. Should I go a different way?

 

1. Stop running long distances 3xs/week, unless you are doing a marathon. Start sprinting 2 times/week and walk an hour the other day (you could walk every day).

 

2. Add a 3rd lifting day.

 

3. As to diet, without knowing what you are eating, it is impossible to say what to change and what to keep.

 

As for the Oikos, is that full-fat or the no fat? Is it plain or flavored?

Pretty good one last night....

 

32 min running clock, switch every 2 mins

1 interval - 250m row + 10 burpees

2 interval - 15cal on assault bike + 10 Russian KB Swings 70#

 

so basically an EMOM

Since I have started [solidcore] my cardio has decreased, but my overall physique has improved. Previously the circuits I created really got my heart rate up much more than [solidcore] does. I am also down about 10 pounds the past three months watching what I eat, but starting this week I am starting to hone in on my diet. Kind of "Whole 30ish" with no dairy. I feel like I am turning into an almond with the almond milk and almond butter.

CrossFit Open Workout 18.4

 

Diane followed by some stuff I can’t do.

9 min time cap

 

Diane is 21-15-9 rep scheme of 225lb deadlift and handstand push ups. If you finish that you move on to 21-15-9 of 315lb deadlifts with 50ft handstand walks in between rounds.

 

If I can get through Diane before time cap, 315lb deadlift is too heavy for me right now. I have deadlifted heavy in probably 8 months. I’m guessing my 1RM is probably less than 315 right now.

CrossFit Open Workout 18.4

 

Diane followed by some stuff I can’t do.

9 min time cap

 

Diane is 21-15-9 rep scheme of 225lb deadlift and handstand push ups. If you finish that you move on to 21-15-9 of 315lb deadlifts with 50ft handstand walks in between rounds.

 

If I can get through Diane before time cap, 315lb deadlift is too heavy for me right now. I have deadlifted heavy in probably 8 months. I’m guessing my 1RM is probably less than 315 right now.

 

I can't do handstand push-ups (especially with these new standards), so I was left deciding scaled or Rx. I decided I would do RX (basically just do 21 deadlifts - record the score) and finish the workout scaled (except with the heavier deadlifts). I made it through the first 21-15-9 in about 6 minutes and I spent the last 3 minutes doing 315 pound deadlifts (I got 10).

 

I did the first set of 21 225 pound deadlifts in 45 seconds. Made me wish he would have repeated 17.4 from last year.

I gained back one pound today. I hate when that happens but that's part of it.

I can't do handstand push-ups (especially with these new standards), so I was left deciding scaled or Rx. I decided I would do RX (basically just do 21 deadlifts - record the score) and finish the workout scaled (except with the heavier deadlifts). I made it through the first 21-15-9 in about 6 minutes and I spent the last 3 minutes doing 315 pound deadlifts (I got 10).

 

I did the first set of 21 225 pound deadlifts in 45 seconds. Made me wish he would have repeated 17.4 from last year.

My best Diane time is 9:30 but that was almost 4 years ago. I’m much better at HSPU now but worse at deadlifts. I will be thrilled if I can get through that portion under the time cap.

 

10 reps at 315 is solid. I use to love deadlifts but back issues make it a struggle to go very heavy.

WHEELHOUSE!

 

And then come the Handstand Walks. I expect to be falling over myself trying to do them for 4-5min. :idunno::idunno::idunno:

WHEELHOUSE!

 

And then come the Handstand Walks. I expect to be falling over myself trying to do them for 4-5min. :idunno::idunno::idunno:

 

If you have 4-5 minutes to do the handstand walks, then you have done well!!! Very well!!! :jump:

WHEELHOUSE!

 

And then come the Handstand Walks. I expect to be falling over myself trying to do them for 4-5min. :idunno::idunno::idunno:

Yeah, if you can't do the walks I'd go as hard as you freakin can on Diane and that set of 21 at 315#. I'm guessing there will be a log jam of guys like you and it will come down to tie break. Let us know how it goes.