Saturday, June 9, 2012 by Rebecca


Fitness 3x5 (3-2-X-2) Establish your first 3x5 for this cycle.  Leave room to add weight each week for the next 3 weeks.  It should feel medium heavy and look perfect. 3-2-X-2= 3 seconds down, 2 second pause, eXplode up, 2 second reset) Post loads to comments. Performance/Fitness For Time: Row 1000m 30 Dumbbell Hang Power Snatches, Alternating Arms 30 Burpees Post time and Rx to comments. Front squat: 15-25-35-45-45 Nearly failed the last rep or 2 of the last set Metcon: 11:23 850m (split was slower than 2:20 for 2nd half) Snatches with 10# db - too easy for L, about right for R Burpees w/knee pushups

Sunday, May 20, 2012 by Rebecca


Row 2k 9:31 Kept my pace pretty consistently around 2:22 throughout. Suffering from a headache and lightheadedness before so just happy to finish and keep strong throughout.


Front Squat
heavy single: 63# (twice)
Failed 68# twice

Rope climb practice - actually made it up about 5 feet or so - the foot clamp was hard to get consistently, but i got it a couple times

Sunday, May 6, 2012 by Rebecca


Cindy Jumping pullups. Knee pushups 9 rounds exactly.

Monday, April 2, 2012 by Rebecca

Grace 2012-04-02

Not sure how I don't have any recorded times for this one - I'm sure I've done it at least once.

today was 4:56 @ 40#

Wednesday, January 18, 2012 by Rebecca


Back Squat

75%x5 - 53#
85%x3 - 58#
95%x1+ 63# x 3

Post loads and reps to comments

3 Rounds NFT:
8-10 Front Squats (35#)
15 Pull-ups (narow green band kipping)

Wednesday, December 28, 2011 by Rebecca


Take 20 minutes to establish a 3RM on the Front Squat
Post loads to comments.
Compare to 12.3.11

30 Unbroken KB Swings
15 DB Bench Press
1-3 rope climbs

I worked up to 50# x 3
then I only did 2 rounds of the assistance work - i needed to get home to E.  
 used a 12kg kb - the first round was all broken up - the 2nd round was unbroken russian swings
round 1 used 12.5lb DB for both hands, rd 2 used a 15# in my left
did rope climb assistance exercise - pull up to standing from a lying down position keeping legs straight as possible.

Sunday, December 18, 2011 by Rebecca


7 Rounds for time:
7 Burpees
7 Thrusters 95/65

13:36 - Burpees scaled to using knees on the push-up part, Thursters scaled to 15# - the started at 25# but I stripped the bar after the first or second round.

My knees - particularly my left knee - was bugging me after this.

WOD #2: Bouncing the baby to sleep.

Thursday, December 8, 2011 by Rebecca


AMRAP in 15 Minutes of:
9 Deadlifts 155/100
12 Push Ups
15 Box Jumps 24"/20"

6 rounds + 9 DL

DL @ 65#
Pushups to elevated bar
16" box step-ups

Saturday, December 3, 2011 by Rebecca


3x3 or 3-3-3This is our final exposure of Front Squats for this cycle.  Novice and Intermediate lifters should add 2.5-10lbs from their previous exposure.  Advanced lifters can take three attempts at a 3RM. Happy Lifting!

Post loads to comments.

Tabata Mash Up:
Kettlebell Swings

Alternate :20 of work and :10 of rest between both movements for 16 total rounds.
Front Squats: I did 30# x 4
I got 10 KB swings - at 1P (!!! first time since being pregnant i didn't feel like swinging that bell was going to 
injure me.) almost every round except the last 2
I got 7 pushups(full plank down, knees up) for the first 3-4 rounds and then they steadily declined to 4 over the last 4 rounds.

Monday, November 28, 2011 by Rebecca


Spend 20 minutes working your handstand with a spotter. Your goal is to work on maintaining a better position over a longer time. Come down if you start to break at the shoulder, spine, or hip.

As many rounds as possible in 16 Minutes of:

20 Sit-Ups to Target
15 Box Jumps, 24"/20"
*Subbed 16" step-ups
10 Push-Ups or Ring Push-Ups

Sit-Ups terminate when both hands touch a target placed just beyond your feet. Elbows must finish above knees
Box Jumps are 2011 Games Standards

I did some handstand practice against the wall.

I got 4 rounds and 13 step-ups. The situps felt a lot harder than they used to.

Thursday, November 17, 2011 by Rebecca


AMRAP (As Many Rounds As Possible) in 15 minutes
15 Front Squat 95/65
15 Burpee
Run 200 meters

25# for the FS
2 rounds + 15 burpees

This felt terrible.  slow AND weak.

Monday, November 14, 2011 by Rebecca


Timed Effort
"Litvinov Sprint"
3 rounds, each for time, of:
8 Front Squats, 75% 1RM
200m Sprint
Rest as needed between rounds.
The aim is to SPRINT for 200m.
Post time to comments.
100 Hollow rocks
100 superman rocks
alternate between the rocks as needed
Used 35# for FS
2:15; 2:15; 2:11
Running felt terrible first round.

only did 75 each of the hollow rock/supermans

Wednesday, November 2, 2011 by Rebecca


Start with 90% of you previous best 3rm Squat. The goal of this 6 week cycle will be to squat your previous 5x3 weight for 3x5

3 Rounds NFT of:
10 Romanian Deadlifts
10 Pallof Presses

Load the RDL about 45-50% of today's squat. Focus on hamstring activity and spinal position moreso than load

Coach FOX advised me to take the weight down due to difficulty keeping my knees out. 

RDL @ 53#, Pallof Press with Red band.

Monday, October 17, 2011 by Rebecca


5 Rounds For Time of:
10 Deadlifts 225/155 (63#)
15 Wall Ball 20/14 (6#)
30 Double Unders ( 15 10" Box Jumps)

+ The deadlifts should be light enough that you can do each round in 1-2 sets. Loss of neutral spinal alignment will result in your workout being stopped! Make sure to pick a load and if necessary a pulling height that allows you to execute 50 solid reps.
+ If you don't have double unders, today's substitution is 15 Box Jumps.

16:16 - just slightly over 3 min per round consistently across all 5 rounds

I had thought I'd be able to manage 83# deadlifts.  They were really too heavy, and my form was lousy, so at Laurel's urging I went lighter and just tried to keep my form legit.  Basically the whole workout was a mental exercise in mastering form faults.  Most of my workouts are these days.  It means I'm going a lot lighter than I would like - A) because I lost a lot of strength during my pregnancy, and B) I also lost a lot of coordination (and it wasn't even that good to begin with).

But the goal is to get stronger without injuring myself, and to fix the myriad and multiple form faults I've always had, and that means taking several steps back before I can go forward.  Frustrating, but there's no question it's the right thing to do.

My left knee felt kind of beat up after the workout - I'm pretty sure it was the box jumps.  No matter how hard I focus, I just can't figure out how to consistently land on both feet, so my left leg gets a lot of abuse.  I probably need to work on jumping to an even smaller target where I can manage to land lightly (although I'm not sure i can manage that just even jumping up and down on the ground :-p ).