Friday- Christmas Day

3 min kb swings
3 min rest
1 min burpees
1 min rest
3 min row
3 min rest
1 min burpees
1 min rest 3 min wall ball
total reps: 209

Thursday - Christmas Eve

P-hill
15 pull ups
3 db snatchs (22.5 lb)
P-hill
12 pull ups
6 snatchs
P-hill
9 pull ups
9 snatchs
P-hill
6 pull ups
12 snatchs
P-hill
3 pull ups
15 snatchs
Time: 11:06

20 minutes

1 min d-ball slams

1 min push ups

1 min pull ups

1 min rest

5 rounds

total reps: 301

My arms were KILLING me.

We finished the evening with push jerks.

5X55

5x65

5x75

3x85

Monday-Wednesday-Friday

400m run

10 hang power cleans (65lbs)

7 broad jumps

200m run

10 hpc

7 jumps

200m run

10 HPC

7 jumps

400m run

Time: 8:23

Wednesday

400m run

4 bear crawl

15 push press (20)

12 Renegade rows (20)

3 rounds

Time: 12:01

Friday

10 wallball

5 burpees

200m run

rds in 15 minutes

7 rds + wb+ 2 burpees

Just a little annoyed as I normally get at least 8 rounds on this workout. But oh well

Sunday Sunday

So it is Sunday evening and I am a little bored so I thought that I would do some blogging. It was wonderful to go on a much needed vacation but I am never skipping a workout 10 days in a row. This was the first week back and I only went 3 days because of how sore I am. I do have to say that I LOVE being sore from a good workout. It means that I worked hard and that I have a body that will allow me to give it a good beating and it can repair itself no matter what I do it. As I type I am thinking about everything that is sore at the moment...my hammies are killing me from the goblet squats and probably pushing the sled around, my biceps and triceps are killing from kb swings and pull ups and last but not least my traps are killing me from the pull ups. However, I am still very thankful for the muscles that make up my body and that fact that being sore today means that I will be stronger tomorrow. Looking forward to hang power cleans! One of my favorite movements! Have a great night sleep and a fabulous workout tomorrow! Blessings!

Saturday

Tabata that
kb swings
pull ups
sit ups
sled
222 total reps no reps for sled push to count.

Friday

amrap in 5 min
5 burpees
10 db push press (20 lb db)
15 goblet squats (20 lb db)
2 min rest
3 times

total rounds 12 rounds + 7 burpees + 10 push press

Wednesday

500m row
12 body wt. deadlifts (131)
21 box jumps
3 rounds
time: 13:25

Vacation

So it has been a really long time since I have posted and I do have a fabulous excuse. We went on vacation to Maui followed by 3 days in Napa. It was wonderful and much needed as it has been 2 years since we went on a big vacation and I think that next time we are NOT going to wait that long! I did not realize how stressed out I was. It was nice to not have to think about work and just spend quality time with my hubby!

Below are some pictures from our trip.

Just a little bit of a slacker!!!

So I know that it has been a VERY long time since I have posted anything. I have been working out just not focused on posting. I am LONG overdue for a vacation and this has been the last thing on my mind. But tonight we did Nicole and I blew my last number out of the water by 23 pull ups for a grand total of 111 pull ups! YEAH BUDDY! I feel like my grip is getting a lot better that is very exciting for me.

This video is from one of my last rounds of pull ups just for fun I thought that I would post it.

Code Brown

400m run
25 swings
25 slams
400m run
20 swings
20 slams
400m run
15 swings
15 slams
400m run
10 swings
10 slams
400m run
5 swings
5 slams
time: 14:46
PR!! Last time was 15:19! Ya buddy!!

Push Press
3x77
3x87
3x97

Saturday Cleans, wall ball and P-hill

p-hill
21 wallball
21 cleans (65)
p-hill
15 wallball
15 cleans
p-hill
9 wallball
9 cleans
time: 8 or 9

Friday

200m run
12 db snatch
5 pull ups
7 rds
Time:10:33

O-Head squat
5x77 lbs

Wednesday - Jackie

1000m row

50 thrusters (45 lb)

30 pull ups

time: 9:04

My goal was sub 9 minutes. Just missed it. But I do have lots of areas where I can make that up. So hopefully next time I will go sub 9 minutes.

Boo to Bear Crawls

400 m run
5 bear crawls

10 dips (micro mini band)

15 wall ball (14 lb)

3 rounds

14 something was my time

Horrible workout Saturday

21 kb swings (35)

3 broad jumps (6 ft)

p-hill run

18 kb

6 broad jump

p-hill

15 kb

9 broad

p-hill

12 kb

12 broad

p-hill

9 kb

15 broad

p-hill

6 kb

18 broad

p-hill

3 kb

21 broad jumps

p-hill

time: 18 something

This was painful and my body is still feeling the pain! Santos said that I had the best broad jumps and that made me very happy because I was the last person in!

What is your Fran time?

21 thrusters

21 pull ups

15 thrusters

15 pull ups

9 thrusters

9 pull ups

time: 4:43!!!

Last Fran time was 6:24!!!

Totally excited to have cut 1 min and 41 seconds off of my last Fran time!!! This workout was hard as always! I took more rest then I should have but it just means that I have more time that I can cut off of this workout and I am looking forward to working toward that goal! I was pretty excited when I asked my husband what his best Fran time was and he said 4:45. I beat him by 2 seconds but as they say in Crossfit... Every seconds counts!!

Tuesday & Wednesday

Tuesday was another O-lifting day. I am not sure if I am getting any better but I do enjoying working on the snatch and clean & jerk.

Wednesday

50 double unders

25 burpees

40 double unders

20 burpees

30 double unders

15 burpees

20 double unders

10 burpees

10 double unders

5 burpees

time: 8:31

Last time I did this workout I got 8:59. Nice to see some movement in my times.

I do need to do better on my eating habits which seem to be in the toilet right now.

We are leaving for Maui in 28 days I would like to be about 5 lbs lighter so I am going to put a better effort into how I eat starting tomorrow with the exception of a drink at Tainted Love tomorrow night.

Anyways...looking forward to Fran tomorrow if I am able to get done with work soon enough to be there for the 6 pm class!

Monday-15 min Cindy

As Many Rounds as Possible in 15 minutes

5 pullups

10 push ups

15 bw squats

I got 11 rounds +5 pull ups +5 push ups

Saturday

Had a great morning training Lowell and then had a great group class at 9 doing R&R

a 500m row followed by a 400m run 5 rounds!

Jay set a personal and new gym pr by finishing in under 20 min.

Brett decided to wear a 40lb vest (yes he is a little crazy sometimes)

Emily set a gym PR and did great for her fist R&R.

Allan did 4 rounds and finished a second after Emily. It was a great dash to the finish!

Later I got to spend some time with my dad and we laid tile in the entry way. Looking forward to grouting it today!

Had a great time with at a girls night where I made flank steak pesto rolls that were great!

Ended the evening with some of Donald Miller's new book that I want to share with you. He is talking about story and how our lives are stories.

"I've wondered, though, if one of the reasons we fail to acknowledge the brilliance of life is because we don't want the responsibility inherent in the acknowledgement. We don't want to be characters in a story because characters have to move and breathe and face conflict with courage. And if life isn't remarkable, then we don't have to do any of that; we can be unwilling victims rather then grateful participants."

I am hoping that today I will live my life as a participant and not as a victim.

Blessings!

Friday Helen

I am beyond excited about my Helen workout on Friday!

My last Helen time was 10:04 and when I did that I thought that I had worked really hard to get that time. So my only goal for today was to be done with Helen in under 10 minutes.

3 rounds

400m run

21 kb swings

12 pull ups

time: 9:16!!!

What a great day to not only beat my old time but to cut 47 seconds off of it!!

Needless to say it made my evening!

Thursday

Really bummed that I missed out on working out Wednesday night, but that is what happens.

Yesterday we worked on hang snatches, snatch pulls and clean & jerks

Monday Monday

Morning
Press
5X5
55x5
65x5
65x5
65x5
65x5

High Bar Back Squat
119x5
119x5
119x5

Evening

200m run

7 pull ups

11 wallball (14)

Rds in 15 min

8 rounds

Schmoke you

15 kb swings (35 lbs)
15 push press (65 lbs)
15 d-ball slams (12 lbs)
15 box jumps
5 rounds for time
Time: 13:25
My last time was 15:55 BOO YA!!

Monday

400m run
20 dips (with a band)
20 SDHP
20 Wall ball
400m run
20 SDHP
20 Dips
20 Wall ball
400m run
time: 13:06

Friday

AMRAP in 15 min
10 db thrusters (25 lbs db)
5 high box jumps
200m run
7 rounds

This SUCKED

Wednesday

200m run
10 pull ups
10 front squat (87lbs)
10 burpees

Time 12:02

Monday

Annie's Evil Twin
50,40,30,20,10

weighted lunges and sit ups (25 lb dbs)


Time: 10:42

Thursday

Brought 2 kids to the gym from school and I worked out with them

10 weighted lunges (22.5 lbs)

5 box jumps

1 medball fence sprint (20 lbs)

5 rounds

5:06

Wednesday

5,3,3,1,1,1

Deadlift

New max dead lift...241!!!

200m run

4 bearcrawl

15 push press (25 lb)

3 rds

7:29

Monday

5x5 back squat last round 136 i think

1000m row for time beat my last time and beat my goal of under 4:00 min

3:54.3

Friday

15,12,9,6,3 of kb swings (35 lbs) and pulls up with a 200m run

time: 7:47

Wednesday

400 m run

30 mt climbers

20 o-head lunges

10 broad jumps

4 rounds for time

bad bad bad

11 something

Wall-ball burpees

10 wall ball (14 lbs)

5 burpees

200m run

rounds in 15 min

8 rounds plus 10 wall ball

Friday Jackie

So I did not beat my last Jackie time of 9:29 and I got 9:55 today. It was a good workout and i had a great time coaching the evening classes!

Jackie

1000m row

50 thrusters (45 lb bar)

30 pull ups

time: 9:55

Wednesday

15 rack position lunges (55 lbs)

15 SDHP same weight

15 push ups

400 m run

4 rounds

time: 17:51

45 degrees of suck Monday

45 kb swings (35 lbs)

45 burpees

45 med ball cleans (15 lb)

45 dips (micro mini assist)

45 kb swings

time: 14:51

Long time no post

Friday

200m run

5 1 arm snatches each arm (25 lb db)

10 pull ups

5 high box jumps

5 rds

time: 12:12

Saturday

3 deadlifts -135 lb

5 db thrusters - 20 lb

7 d-ball slams

fence sprint

Rds in 12 minutes

10 rds +thrusters and slams

Helen

Well, I took 16 seconds off of my Helen time and finished today at 10:04. I was really bummed because my Helen goal is under 10 minutes and I am still 4 seconds shy of that time.

400m run

21 kb swings

12 pull ups

3 rounds

time:10:04

Doubleunders and burpees

50 double unders

25 burpees

40 double unders

20 burpees

30 double unders

15 burpees

20 double unders

10 burpees

10 double unders

5 burpees

Time 8:59

Hello WOD it has been to long!

Today was my first day back after I stressed my back last Tuesday so I went light on my dumbbells as I did not want to re-stress it. While I did not officially work out until today I did get a good workout over the weekend as my hubby and I are in the process of tiling our kitchen floor. I say process because apparently this is not a project that you get done in a day if you are doing it yourself. All of Saturday was spent laying backer board. We did not start actually laying tile until Sunday after church. At this point we have all but 4 full pieces of tile laid. Santos is going to finish those and then start doing the massive amount of cuts that will be needed tomorrow. Hopefully by Wednesday my kitchen will be put back together!

Today's workout

P-hill run (this is a run on the side of the building that is pretty steep and about 150m)

10 db thrusters (I only used 15 lb dbs again because of nursing my back)

5 pull ups

7 rounds

time: 13:03

Looking forward to Olympic lifting tomorrow, but again going to be taking it easy until I am sure that my back is fully back to normal...whatever that is!

No work out for me today

I did something to my back yesterday and after spending the day at home with meds and ice I am hoping that it will feel better for work tomorrow. Fingers are crossed!

Perfecting my Snatch for Santos

Worked on Snatching, Cleans and Rope Climbs

Squat cleans

77x4

87x4

97x4

Snatch

55x4

55x4

1 rope climb

Yeah Burpees

200m run

30 kb swings

30 burpees

400m run

20 kb swings

20 burpees

800m run

10 kb swings

10 burpees

time: 14:42

Fight Gone Bad

3 rounds of

1 min wall ball (14 lb) previously only did 12 lb wall balls

1 min sumo dead lift high pulls (55 lbs)

1 min box jumps

1 min push press (55 lbs)

1 min rowing for K

1 min rest

Total Reps: 286

Last time I did FGB I did it with a 12 lb ball and my total reps were 263. So excited about my new PR!!

Pics are from Fight Gone Bad and our 6 pm class.

Front Squats

Front Squats

99x3

109x3

114x3

119x3

124x3

KTE's

Tabata Row

20 seconds on 10 seconds off 9 rounds total 776 meters

New favorite Snack

So this has very quickly become a favorite in the Reyes' house. We call them BLT boats. All you do is get hearts of romaine lettuce, a couple slices of bacon, some tomato, avocado and if you want a little bit of mayo. You can also apply the same concept to tacos by replacing the tortilla with harts of romaine lettuce. This is also another favorite in our house.

Another 400

400m run

5 bear crawls

20 renegade rows (20lbs)

4 rounds for time

time: 18:43

Followed by double unders

5-10-15-20-25-30-35-40

Happy Birthday Brett

270m run (give or take a few meters)

27 db snatches (20 lbs)

27 d-ball slams (12 lbs)

3 rounds for time

time: 8:46

Friday

Rounds in 15 minutes

10 wall ball

5 burpees

200m run

8 rds plus 7 wall ball

Finish with 2 total minutes of Handstand Holds

Thursday Cleans and Snatch

clean pulls

5,3,3,2,2

Snatch balance

5,3,3,2,2

7 push press (20 lb db)

7 long jumps

fence sprint

5 rds

Run, lunge, pull up, swing, clean

200m run

30 walking plate lunges (25lbs)

20 pull ups

30 kb swings (35lbs)

20 cleans

400m run

30 walking plate lunges

20 pull ups

30 kb swings

20 cleans

200m run

Time: 14:47

This workout was brutal but I LOVED it!

Snatch Snatch

Snatch Practice

10-10

My body was dead after a great weekend of Olympic Lifting. I got to go to Bend, OR to get certified in teaching the Oly-lifts by Coach Mike Burgener. Great man and a great coach!

Practiced Snatching before the workout

200m run

6 rds of 10 box jumps & 10 push ups plus a fence sprint

plus 10 box jumps & 10 push ups

200m run

time: 13:05

I am very weak in the push up department. They look good but I am very slow!

Push Press

5x55

5x77

5x87

Just to tired to keep going.

Snatch Practice

20 lateral swings (35lbs)

12 weighted lunges (25lb db)

200m run

Time 12:21

Worked on Snatches.

Max effort Deadlift

I was a little disappointed as the last time I did this I did 225 and I only went up 4lbs this week to 229. Hopefully next time I will be able to do much more then this.

Push Jerk

200m run
5 push jerks (87 lbs)
7 pull ups
9 box jumps
7 rds for time
19:02

Nancy

We got a new camera and we are LOVING it! So I thought that I would post a couple of pics from today. 2 o-head squat pics and 2 pics from when I was doing KTEs as a finisher.

5 rounds

400m run

15 o-head squats (55lbs)

time: 19:17

Filthy Fifty

30:51, which totally sucks because I added like to minutes to my time. Boo to that business!

I love to row...sometimes

When it is 90 to 100 degrees outside I would much rather row then run.

Today's workout was as follows

500m row

50 db deadlifts (25lbs)

50 situps

500m row

35 db deadlifts (25lbs)

35 situps

500m row

20 db deadlifts (25lbs)

20 situps

Time: 14:19

Following the workout we worked on split jerks. I need to be more solid in my land but hopefully the more I work on it the better I will get. We shall see.

7 Rounds

200m run
20 d-ball slams (12lbs)
12 push ups
7 rounds for time
17:43

Back squat
77x5
99x3
121x3
131x1
141x1
151x1
161x1

Tuesday

500m row

10-1 SDHP and o-head squats (55lbs)

500m row

15:42

Monday

20 minutes to perform
Max effort strict press 87 lbs
Max height box jump 31 in
total 118

Followed by rounds in 15 minutes
20 wt. lunges (20 lb dbs)
12 kte
p-hill run
3 rounds+lunges+7kte

Saturday

I was going to do 100 cleans with 10 burpees every time I put the bar down. Well...that is not what ended up happening...
10 cleans (95 lbs) 10 burpees
10 cleans (95 lbs) 10 burpees
10 cleans (95 lbs) 10 burpees
15 cleans (85 lbs) 10 burpees
10 cleans (85 lbs) 10 burpees
Then I was done. I got a gnarly bruise on my leg that is all sorts of pretty colors.

Schmoke You

15 kb swings (35 lbs)

15 push press (65 lbs)

15 d-ball slams (12 lbs)

15 box jumps

5 rounds for time

15:55

Followed by 25 strict pull ups

Crossfit Games workout

30 Wall ball (12lb wall ball and went above the line)
30 snatches (40 lbs)
3 rounds for time
16:39

Annie's EVIL Twin

50,40,30,20,10
wted lunges (2 20lb db)
situps
time: 8:33
Previous best time 10:34

Friday

50 bw squats
25 push ups
15 pull ups
p-hill farmers walk
3 rounds for time
A LONG FRIKIN' time!

Workout 2 on Thursday

5 deadlifts
10 med ball cleans
15 push press
20 mt. climbers
5 rds for time

I don't remember my time.

Fight Gone Bad

Did fight gone bad today but instead of one minute at each station it is was 20 reps at each station.

20 wall ball (12lb)
20 sumo deadlift high pulls (55lb)
20 box jumps
20 push press (55lb)
20 cal row
1 min rest
3 rounds for time
time: 19:12

It has been a while since I have had the opportunity to workout with my husband and it was great to be able to have the time to do it today. And by the way I beat him:)

Wednesday - Happy Birthday Em!

270m row
27 box jumps
27 o-head lunges (25lb plate)
27 double unders
270m row
27 box jumps
27 o-head lunges
27 double unders
270m row
time: 10:57

push jerk
65x10
77x3
99x3

This workout was hard but I was surprised by my time only because I have not worked out since Thursday. And it was REALLY REALLY HOT!!

Tuesday - Hike Mt. Lassen

What a beautiful hike! It was great to see a lot of my kids from work make it to the top! It gives you such a feeling of accomplishment!

Friday - Sunday Crossfit Games

What a blast! It was so awesome to see some amazing athletes this weekend! Crossfit is such an awesome community to belong to! Got to hang out with friends and meet new people. Can't wait until next year!

Thursday 7/9

Rounds in 15 min

10 1 arm snatches each arm 

20 o-head lunges

10 1 arm push press each arm

1 gasser

5 rounds plus all the way up to 1/2 gasser

Used 20lb db for the whole workout and this workout SUCKED! It was supposed to be 20 minutes but it was gassing people so Santos cut it down but man was it hard!!

Tuesday 7/7

Helen

400m run

21 kb swings

12 pull ups

10:29 (ended up adding 9 seconds to my time)

Happy Sweet 16 Skylar

16 burpees

16 double unders

16 box jumps

16 double unders

16 cleans (65 lbs)

16 double unders

3 rounds for time

11:35

This was a really fun workout that I can not wait to repeat in the future. Happy Birthday Skylar!

Jackie

Did Jackie today with 45lbs instead of 33lb
1000m
50 Thrusters at 45lb
30 pull ups
time: 9:29
I added 4 seconds to my time but I also added 12lb to my thrusters so I guess that I can not complain!!

Front Squat
55x5
77x5
99x5
109x5
119x5

Code Brown

400m run
25 swings (35)
25 slams (12)
400m run
20 swings
20 slams
400m run
15 swings
15 slams
400m run
10 swings
10 slams
400m run
5 swings
5 slams
time: 15:45

Row-Run-Row

500m row

15 pull ups

25 push ups

800m run

25 push ups

15 pull ups

500m row

time:14:46

The temperature combined with the competition, combined with my goat (push ups) made this one horrible work out for me. But I did it and it is done! 

Karen

150 wall ball for time (12 lbs)
time:5:23 not only did I bet my last time by a lot 6:51 I only used a 10 lb med ball last time. Ya BUDDY!!

Lots O Double Unders

30 weighted lunges

12 med ball cleans

12 dips (1 ban ast.)

80 double unders

3 rounds for time

14:39

Fran- Personal PR today!

21-15-9
Thrusters
Pullups
Time: 6:24
Last time 6:54 cut off 30 seconds. Goal for next time I do Fran sub 6 minutes.

Also, lost a piece of skin from the middle of my left hand, it literally flew off of the bar. 

5 rounds

250m row
200m run
15 hang cleans (65 lbs)
15 wall ball (15 lbs)
5 rounds for time
21:02

Games Burpee Deadlift

5 deadlifts (185lbs)

10 burpees

5 rounds

5:20

I lost my stomach big time after this workout and felt like a train ran me over. 

Once I was feeling better I rowed 2000m.

Last but not least it is WAY to hot!

Cindy

Cindy

5 pull ups

10 push ups

15 squats

as many rounds as possible in 20 min

12 rounds +5 pull ups

Sit ups and Rows

Pictures of Santos and I Coaching and making sure that people's times got written down.

Had a great weekend hosting the Filthy Fifty Challenge and Level 10 Crossfit. Redding came down for the day and fun was had by all. Even Bentley. 

400m run
50 situps
50 renegade rows
400m run
35 sit ups
35 renegade rows
400m run
20 situps
20 renegade rows
time
12:46

Totally threw up just about everything in my stomach after this workout but it was well worth it!

SORE LEGS

20 o-head lunges (20lb db)
10 med ball cleans 15
24 mt. climbers
12 d ball slams
5 rds
9:59


deadlift
95X5
145X5
195X5
215X3
225X2

Nicole

400m run
max pullups
# of pull ups in 20 minutes
76 total

Worse then the last time I did this workout, oh well.

Food for the day

protein shake and pear breakfast

left over spaghetti squash with homemade spaghetti sauce for lunch

apple for snack

salad with fruit and chicken sausage for dinner

and let's not talk about dessert thanks to Dr. Nickel.

Lost my breathe

400m run

21 thrusters (20 lb db)

15 box jumps (18in)

9 push ups

19:50
3 rounds

It was supposed to be 4 rounds but at the beginning of round 3 I lost my breathe and could not catch it at all. So I took forever completing the last round and did not even bother to complete a 4th.

Food for the day
Protein shake and nectarine for breakfast
ground beef, salsa, carrots and pear for lunch
spaghetti squash with a homemade tomato sauce with beef and a pear for dinner.

Deadlift and Doubleunder

10 deadlifts (185 lbs)
50 doubleunders
3 rounds
6:33

This was a last chance games qualifier workout that sucked! I think that deadlifts are harder on my hands then pull ups, but I loved doing it!

Saturday team workout
200m run A B A B A
15 wallball (15 lbs) B A B A B
15 box jumps A B A B A
5 rds
Teammate A did movement 1, TB did movement 2 and keep going from there until the workout was over.
Time for Skylar and I 6:08

While teammate was doing the movement the other person did creative pushup ups
It was nice to be able to sprint today and then have a little rest before you had to run again!

Thruster Hell

400m run
15 db thrusters
25 situps
4 rounds for time
16:38

Hot, sweaty, sucky!
I had DB thrusters!!!
I would much rather do 65lb barbell thrusters then do 50lb db thrusters!

Thursday

This has been a weird week. Mon-Wed I was feeling like crap every evening. I think that it has a lot to do with all the crap food that I have eaten this week. Since we got back from San Diego over Memorial Day weekend it has been very hard to get back into the groove of things when it comes to my diet.

Thursday was the first day that I worked out this week.
5 lateral burpees
10 pull ups
15 push press (20 lbs)
200m row
Time: 12:37

Nancy

400m run

15 o-head squats (65 lbs)

5 rounds for time

20:xx

SUMO SUMO SUMO

25 Sumo Deadlift High Pulls (SDHP) 65 lbs

5 push ups

200m run

20 SDHP

10 push ups

200m run

15 SDHP

15 push ups

200m run

10 SDHP

20 push ups

200m run

5 SDHP

25 push ups

Time: 10:34

O-head squats

10x55

8x65

6x77

2x87

These really suck as my wrists really start to hurt when I get higher weights on the bar. 

Heidi

I added a video to a post from a couple of days ago with when we did hang cleans, wall ball and rowing. Check it out!

40 double unders
40 sit ups
40 o-head lunges (20 lbs)
40 double unders
40 o-head lunges
40 situps
40 double unders
time: 7:24

My hip was a little tight on the lunges and wasn't feeling go great but it is feeling a whole lot better then it did before. That is for sure!

Deadlift
185x3
195x3
205x3
210x3

Painful Squats

Pictures from our weekend in San Diego. Top Steph and I, second Katie the bride and I, 3rd Kimi, Angie, LA and I with LA's baby Aiden, Last Santos and I enjoying the beach!

Today's workout

10 pull ups
10 front squats (105 lbs)
10 burpees
3 rounds
time: 9:03

All I have to say is really really heavy.

Hip Pain

SOOO, I have not worked out the past 2 days because I did something to my hip yesterday and it has been hurting to much to do much of anything. So I have had the pleasure of hanging around the gym and listening to comments from people. The best was today and listed as follows...

Client: 1 more round?
Santos: 1 more round? You are going until I say stop!

Hang Hell

Short video from this mornings workout 

500m row

7 hang cleans (65 lbs)

15 wall ball (12 lbs)

4 rounds for time

Time: 14:02

Last time I did this workout I got 16:14 so I was pretty excited that I took that much time off. 

This evening did some skills stuff and 30 reps with the ab wheel. 

Hang Yourself

10 power cleans with a squat (97 lbs)
10 dips (1 blue band)
200m run
5 rounds
26:19

Was busting out 5 dips in a row which is great progress for me! I am looking forward to the day that I do ring dips without a band.

Saturday Morning at Crossfit San Diego

Warmed up with body weight squats and different jumps

AMRAP in 20 minutes
5 turkish get ups on each arm (15 lbs)
10 push ups
7 rounds plus get ups

Too much rowing

1000m row
50 situps
35 burpees
500m row
35 situps
20 burpees
14:56

Followed by 3 total minutes of planks

Later that evening I practiced muscle ups and taught Emily how to do pull ups. She did a great job and it was really fun to teach her. I think that I may just try to get that Crossfit Cert this year!

L10XF assessment workout

500m row
21 btw squats
21 push ups
21 situps
15 btw squats
15 push ups
15 situps
9 btw squats
9 push ups
9 situps
time: 5:44

back squat
77x5
99x5
121x3
131x1
141x5

Taco Salad with grass fed beef, tomato, onion, avocado, a little bit of cilantro salad dressing and salsa. May have had another skinny cow for dessert HOWEVER they are now all gone!