09/21/15 Workout

Warm up:

500m row

25 jumping jacks

Bear crawls x 3 lengths of garage

Walking lunges x 3 lengths of garage

10 pass throughs

10 Good mornings

10 KB swings

Today I did Crossfit invictus performance wod (A & C) and B is for me to build my pull-ups and dips back up.

A:1 Every 4 min for 20 minClean 1.1.1.1 with 10 sec rest between each rep. 105/120/125/130/135

Rest 30 sec 

A2:subbed these instead of HSPU( SA press x 8-10 per #30 Left #35 Right)

B. EMOMx 8 min
Min 1: 2 ring dips 2 pull-ups ( strict) this week or next week I am going to increase my reps:) can do more but building up slowly after bad tendonitis. 
Min 2: ALT SL GLUTE BRIDGES (~12-15) 

C. Metcon

3 rounds for time of 

15 DL

12 hang pC

9 front squat 

6 jerks

RX was 105 but I almost died before end of 1 round so went to 95 and started over. Did front squats to box due to patella tendonitis.

11:31 

Physical Therapy 8/11/15

Still working on Hip/glute/knee & hamstring strength to help with knee pain!

Physical Therapy 
Alternating Single leg glute bridge : hold for 5 -10sec 

Stability ball hamstring curls x both legs then single leg

Prone plank with opposite arm and leg extended alternate sides

Side bridge with leg lift each side 10-15

Single leg squats till fatigue

Penguin walks with band

Clam shells with hips open then with hips flexed
Side lying hip abduction
  All exercises to fatigue

Music by Drake!

07/27/15 Workout

Currently being treated for patella tendinitis due to weak hip abductors and overpronation. Hip strengthening and pistols are part of rehab exercises given and given permission to squat to depth that doesn’t hurt😊 also flared up elbow tendinitis so can push but not pulling movements. 😔 

#nevergiveup

4 setsBTN PP (behind the neck push press) x 5-6 reps #65/85/95/105

Hip abduction x 8-10 hold static in air x 15 sec each rep. 

Pistol squat x 6 (on side of box)

Metcon

5 rounds

400m run

10 OHS to bumper plates (about parallel) #75

15 Box Jumps #20

Around 22:25 minutes