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!

Monday Monday

10 box jumps

10 dips 

10 rounds

time: 16:25

Dips are a definite weakness for me. I started the workout out with 1 band and ended up using 2 bands to assist me. .

5,5,5,5,5 Deadlift

121X5

145X5

185x5

195x5

200x5

200 as my new 5 rep max. I am looking forward to doing a max effort deadlift to see how much higher I am able to go from my last max effort. 

Ended the day with a healthy meal of chicken with tomato, spinach and zucchini, fruit.

Dessert may have been a skinny cow.

Saturday

400m run

10 broad jumps

10 med ball clean with a wall ball

4 rounds

time: 14:31

Annie

50, 40, 30, 20, 10

doubleunders

situps

time: 7:07

I need to work on cycling my situps faster and then I think I can take a little more time off of this workout. 

Thursday

This workout KILLED my hands. Both of them ripped. I actually stopped about halfway through because I ripped so bad and wasn't going to finish it. So my time could have been better but it is what it is.

21 single arm kb snatches each arm (35lbs)

21 pull ups

15 snatches

15 pull ups

9 snatches

9 pull ups

time: 10:25

Filthy Fifty

50 box jumps

50 jumping pull ups

50 kb swings (35lbs)

50 walking lunges

50 KTE

50 push press (45 lbs)

50 back extensions

50 wall ball (12 lbs)

50 burpees

50 doubleunders

Time: 28:57

Dinner grass fed beef, tomato, onion, pickle, and avocado with cilantro dressing.

Monday and Tuesday

Monday 

5,5,5,5,5

Max effort back squat

last set of 5 was 136.

Tuesday

25 SDHP (65lbs)

5 split jerks (95lbs)

fence sprint

20 SDHP

4 Split jerks

fence sprint

15 SDHP

3 Split jerks

fence sprint

10 SDHP

2 Split jerks

fence sprint

5 SDHP

1 Split jerk

time: 8:02

Started Paleo challenge again this week. I am going for all Paleo dinners. We will see how this pans out. So far I did great on Monday with Salad, grass fed beef and zucchini. Tuesday not as hot with hamburger (only 1/2 the bun) with cheese, ranch and bacon, onion rings and a cup of tomato bisque soup.

Friday

400m run

10 burpees
5 push jerks (77 lbs)
10 KTE
5 push jerks
3times
400m row
Time: 14:33


P.M. push jerk practice
77x5
82x5
87x5
92x4
92x4
92x4

Breakfast
Protein shake

cake
baked potatoe

olives
pinapple
hambuger
chicken
pear salad

song lyrics of the day
Well she ain't no cinderella when she's getting undressed
cause she rocks it like the naughty wicked witch of the west.

Thursday

#1 

400m run 

20 Sumo Deadlift High Pulls (65 lbs)

20 Push ups

400m run

20 wall ball (12 lbs)

20 push ups

400m run

20 SDHP

20 push ups

400m run

20 wall ball

20 push ups

time: 18:13

#2 

Brett showed up at 6 p.m. with no one to workout with sooo he talked me into doing one of the workouts that he did at the Crossfit games...

500m row

30 burpees

10 shoulder to overhead (87 lbs rx is 95)

Time: 6:20

I totally should have done it RX'd but considering the workout I did right before it I was a little bit DONE!

Horrible food day

Breakfast 

veggie scramble

strawberries

1/2 piece of toast

piece of cake

2 cupcakes

dinner

ground turkey with veggies and black beans

1 spoonful of cookie dough.

Ya, really really bad choices! But at least I was honest. 

Wednesday #2

400m run

21 kb swings (35 lbs)

21 d-ball slams (12 lbs)

400m run

15 kb swings

15 d-ball slams

400m run

9 kb swings

9 d-ball slams

time: 8:59

I don't know what I was thinking working out twice in one day but I did it again today.

O-head squats and pull ups

400m run

21 o-head squats (65lbs)

21 pull ups

400m run

15 o-head squats

15 pull ups

400m run

9 o-head squats

9 pull ups

Time: 15:07

Lunge lunge lunge

15 rack position lunges (55 lbs)

15 glut ham sit ups

5 high box jumps (22 inches)

rounds in 15 minutes

total rounds 6

Monday Monday

500M row

10 dead lifts (165 lbs)

15 broad jumps

3 rounds for time

time: 14:58

The deadlifts were way heavy but my goal is to make it to 185 by the end of June. We will see how that turns out!

7 layers of Hell

7 1 arm db snatches (20 lbs) (7 each arm)

7 pull ups

7 burpees

7 rounds

time:9:36 Took almost 2 minutes off of my last time! But we were also doing burpees a little differently today as well! But it was great!