Monday, May 24, 2010 by Rebecca


Warmup: run 800m, ME

WOD A: Run 400M x 2 for time

1:55; 1:51 (PR?) - some discussion as to whether it is a full 400m. Previous PR is 1:59 at BIW.

Back Extensions and Pistols 5-5-5

Turns out I was doing hip extensions for several rounds (video on the difference) - so I did extra.

Hip Extensions x 5: body weight, + 10#, +25#, +25#, +35#, +35#
Back Extensions x 5: +10#, +10#, +10#
Pistols: 5-5-5

Sunday, May 23, 2010 by Rebecca


run 1 mile: 10:29. not quite as fast as 5/16, but close.

ME, dowel dislocates/ohs

As many rounds as needed to complete 45 reps of C2B Pull-Up/Pull-Up:

* Perform 25 burpees every three minutes on the third minute
* Max rep C2B Pull-Up/Pull-Up

Score is time to completion on Pull-Up.

Scaled to 20 burpees, and jumping pullups from a 24" box.

Burpees: 2:01; 2:04; 1:50
Pullups: 22; 17; 6


Hands and lats still ripped/sore from thursday - jumping pullups to avoid further hand tears.

Friday, May 21, 2010 by Rebecca


Warmup: 800m, ME, run prep

As many rounds as needed to complete 45 reps of Deadlift 250/165 of:

Run 400 meters every four minutes on the fourth minute
Max rep deadlift 250/165

Score is time to completion on deadlift.

Scaled to 95# deadlifts:
Run: 2:16; 2:29; 2:41; 2:35
DL: 16; 14; 8; 7


Was still feeling kinda wrecked from the pullup wallball WOD - decided to go lighter on the deads for more of a "recovery" workout. It was still plenty hard.

Thursday, May 20, 2010 by Rebecca


Warmup: ME, Run Prep

Wod 1: Run 800m x 2 - 2nd one starts on minute 8.
4:51; 4:39

WOD 2:
Blackjack: Pullups & Wall ball one exercise 21 to 1 rep - the other exercise 1 to 21 rep.

DNF: 46:06

I used the green band for band assisted and 8# wall ball (i love that thing).

Things did not go as planned. First - black jack workouts are supposed to be 20 to 1 not 21 to 1. Second - by the time i worked my way down from 21 to 14 reps on the pullups, my hands were torn up enough that continuing to do pullups would have just been stupid. SO - in order to keep things even - i calculated how many pullups i had already done - 140 - and subtracted how many wallball i had already done - 36 - and did a final set of 104 wall balls.

I had blessedly few missed reps on the wall ball. I still couldn't link them together, though. i couldn't figure out how to catch it. I think i move my feet to much when I jump up to sink right down into another squat. Anyway, next time - maybe using 1 to 10 instead of 1 to 21 as a rep scheme - i'll try the 10# ball.

Tuesday, May 18, 2010 by Rebecca


Warmup: ME; ridiculous long shoulder killing "warmup" (mini circles, rotations, flapping,etc for like 2 minutes - maybe more - couldn't put your arms down in between) some burpees and dowel drills

3 rounds:

30 burpees
21 Push-Jerk 95/65

15 minute limit
scaled to 50#

2 rounds + 18 burpees

I don't know whether it was the ridiculous shoulder "warm up" or something else, but i just had nothing in the tank for this workout. I was originally going to scale this to 55#, but I only managed 1 pseudo rep @ 55 before i stripped the bar to 50# and even then, i couldn't get 5 reps without dropping the weight - and if i am being honest - the majority of my reps did not achieve full lockout at the top. It was horrible. The burpees sucked, too. I couldn't get through them fast enough.

Monday, May 17, 2010 by Rebecca


Warmup: Burpees, ME

Dowel DT:
5 Rounds
12 Deadlift
9 Hang Power Clean
6 Push-Jerk

5 minutes and change. I was first!

WOD 1:
20 Front Squats
only made it to rep # 6

Wod # 2
Deadlift 7-7-7-7-7
do the first work set at 82.5% of your most recent one-rep max


Daniel got some video of my 138.5 attempt (i'll upload it later).

When the deadlifts get heavy, i start off ok, but about half way up I loose the arch in my back and I end up kind of rolling the rest of the way up - it's not pretty.

Daniel and I don't agree on the functional cause of why I am losing my form. he thinks it's originating with my hips - that I am tilting my pelvis back and that's what is causing the rounding. i think it's originating with my back - that the bar is pulling my shoulders forward and forcing me to loose the arch in my back. for the 137# set i really tried to focus on keeping my shoulder blades anchored to my back - and it seemed to help.

Sunday, May 16, 2010 by Rebecca


Warmup - ME, Run Prep

Run 1 Mile - 10:25

4 rounds

Run 400m
12 kb clean/pp left 12kg
12 kb clean/pp right 12kg (8 kg)
21 situps

2:18.76; 4:34.80; 1:12.75
2:36.17; 4:06.05; 1:15.83
2:31.74; 4:17.38; 1:32.12
2:13.71; 4:36.94; 0:40

Probably should have kept separate times for left and right -the 8kg KB is a little on the light side for my right so the right side went much faster, but the green is too heavy. I should maybe have tried a 20# dumbell instead.

- Posted using BlogPress from my iPhone

Friday, May 14, 2010 by Rebecca


Warmup: run 800m, ME, some burpees and air squats

Four rounds:

15 Hang Clean 135/85
21 Wall-ball 20/14

*Scaled 55# cleans, 8# wall-ball

Round 1 - 1:08; 2:58
Round 2 - 1:52: 3:16
Round 3 - 1:43; 3:21
Round 4 - 2:03; 2:51

- Posted using BlogPress from my iPhone

Clean balls

4 rounds for time:

15 hang clean (135)
21 wall-ball (20)

12:57 sc (115# cleans)

Probably should have tried 125#, but I was scared of the 20 minute cutoff.

Thursday, May 13, 2010 by Daniel

More deadlifts

Front squat 20 @ 120#

Deadlifts 1-1-1-1-1

I came closer to passing out after that 330 than I think I've ever been. My ears were ringing, the world was expanding and contracting, it was pretty unreal. Only lasted a few seconds, enough time for me to marvel at the fact that it was really happening.

30 reps in one minute at 60% 1RM (198#): fail. 29 reps.


55# FS 20RM

DL 1-1-1-1-1

Deadlifts 2 days in a row doesn't work so well.

- Posted using BlogPress from my iPhone

Wednesday, May 12, 2010 by Rebecca


Warmup: Row 1000m, Wall squats (attempts)

3 rounds: (untimed)
5 pushups
10 squats
15 situps

120-130-140-150(!)-160(F x 4)

New 3RM PR :-) I wanted the 160 - I even got it off the ground an inch or 2 on the 2nd and 3rd attempt, but I think the 150x3 did me in. The 3rd one was NOT pretty, and very slow. Apparently tomorrow's class is 1RM deadlifts, though, so - I'll get to try again.

Monday, May 10, 2010 by Rebecca


Warmup - run 800m

As many rounds as needed to complete 55 reps of each exercise:

Max rep in one minute hang clean 115/75
Max rep in one minute push-jerk 115/75
Max rep in one minute front squat 115/75

30 minute limit.



Used 45# and subbed 2 x Deadlifts for the squats because my right hip and knee were feeling tweaky and unhappy. I probably should have used at least 50, but even at 45# it was a really good workout - less like torture and more like fun.

i tried to keep my form pretty strict; I really worked on fast scarecrow elbows on the cleans, and Daniel said my jerks looked really good and crisp. The jerks were definitely the limiting factor, even at only 45#. Although they weren't so limiting that I failed to get all 13 that I needed in my last round. (further proof that I probably should have gone heavier)

I had the interval timer on my watch set to go off at 45 seconds and a minute so i always knew when i had 15 seconds left.    For most rounds, i used that 15 seconds as a rest period - i think it helped me to maintain a steady pace.

Strength 2

Deadlift 5-5-5-3-1

Press 5-5-5-3-1

Sunday, May 9, 2010 by Rebecca


3 Rounds

30 Double-Under
20 Burpee

320KG/240KG from below hip to overhead, two hands, using any kettlebell
320KG/240KG from below hip to overhead left, using any kettlebell
320KG/240KG from below hip to overhead right, using any kettlebell

Due to the blisters on my feet I skipped the DU and Burpees. I used 1P for the KB swings, 12kg for for the left handed hip 2 OH, and 8kg for the right handed hip 2 OH. My rep scheme was 15, 20, 30. I did clean and PP for both left and right. It's been so long since I did KB snatches, I just didn't feel comfortable keeping them stabilized.

9:56; 10:05; 9:29 = 29:31

Saturday, May 8, 2010 by Daniel

Lake run and bench

Run 6.2k (around Lake Merritt from GWPC), then perform a 2-rep max bench press relay.

Run: 27:08
Bench: 155

Good to get a time for the lake run from GWPC. I was in the lead for 3/4 of the run, but Jiro was right behind me, waiting to make his move. When he finally did, I didn't have the gas to contest it. Got blisters on both feet from the run, too. If my math is accurate, I ran a 21:53 pace for 5k, which would have been a PR. So yay.

Friday, May 7, 2010 by Rebecca

2010-05-07 - 6.2k run

Warmup: run 800m

WOD @ GWPC 100507

Run 6.2K @ minute 0:00 (women get a head start at minute 0:00 minus four minutes)
At minute 40:00 group relay bench presses two reps each, starting at 45 pounds and continuing in 10 pound jumps until failure, in reverse order of first to last on the run (slowest runner goes first). After all who are able have lifted a given weight, those remaining add 10 pounds. Bench Press continues until strongest athlete fails. There is no rest between lifts, except as needed, momentarily, to increase the weight.

Ranking is lowest number of combined run/bench performance. For example Athlete A is 1st in run and 4th in bench for 5 points, and Athlete B is 2nd in run and second in bench press for 4 points. Athlete B wins.

6.2k: 5:05; 36:27(5k); 5:46 = 47:19 (minute 43:19 - Technical DNF)

Bench Press (2 reps per set): 55-65-75-85x1(f) 85# is a new 1RM PR.

They had already started the relay by the time i got back to the gym, but there were a lot of people, and they'd only gotten up to 55# - so I basically arrived from the run (feeling like there was no skin left on the bottom of my feet) and sat down at the bench for my first attempt.

I managed to give myself a blister the size of my entire big toe on my right foot, somehow. I really feel like if I had not gotten that blister that I probably could have made the 44 minute time limit. I had to stop and walk a couple times but more because my foot hurt too much to keep going than for any muscular or aerobic failure (though i was plenty tired).

Thursday, May 6, 2010 by Rebecca


Warmup ... Don't remember ... :">

Wod 1: 20 front squats

Wod 2:
Deadlift 5-5-5

Warm up and perform first set of 5 @ 87.5% of 1RM (refer to 100420). attempt to add 2, 2.5, 5 or 10 pounds on the subsequent two attempts.


I made 2 attempts at 145 - and only got 3 reps both times. Still, that in both a new 5rm and and a new 3rm today.

Wednesday, May 5, 2010 by Rebecca

2010-05-05 - certainly intense - not as short as expected.

Warmup: run 1 mile, ME

Original WOD:
3 Rounds

Run 800 Meters
30 Kettlebell Swings 1.5P/1.0P
50 Double-Unders

Modified WOD:
3 Rounds

Run 400 Meters
15 (Russian) Kettlebell Swings 1.25P
25 Double-Unders

Round 1: 2:04, 5:08
Round 2: 2:49; 1:51; 4:45
Round 3: 2:57; 2:09; 4:15

The reason I cut the volume in half and increased the weight of the KB is that I wanted to make this a quicker, more intense workout, and to really try to keep the effort/intensity high the whole time. It was certainly intense, but it wasn't exactly quick. I underestimated (ie didn't even consider) how hard DU would be after heavy KB swings. That's definitely what ate up most of the time.

I didn't completely succeed at keeping the intensity up the full time. I actually had to walk part of both the second and third runs because i couldn't get my breathing under control and it felt like i was about to start hyperventilating. And all the time with the double-unders - it's a really fine line between resting long enough that you won't fail the next rep, and resting longer than necessary. It's such a waste of energy to fail a rep. Most of my reps were singles - i did get a couple strings of more than 1 - a very few times i got as many as 4 or 5.

Gratifyingly, Max said my KB swings were looking really solid. I got several of them as high as my forehead - they were all at least chin level, though, and I was able to do the first set straight through, and rounds 2 and 3 were done in a set of 8 and a set of 7.

But the real victory of the day was my running (which might also have been my downfall). I didn't realize when I set out that the warmup run was supposed to be a mile. it's usually just 800m. A class mate passed me by and asked whether i was on lap 1 or 2 and helpfully told me that the warmup was supposed to be a mile when I looked confused. Yay. I knew I was going to cut the running in half for the workout, so i decided to go ahead and run the whole mile. It's been a while since I've run one. I managed to time the second lap, and I came in at 5:11 - which is actually quicker than I've been running lately, and - assuming that my second lap was not faster than my first, would put it in PR range since my best full mile time on record is 10:34. I really wish I had gotten the time for the full thing.

I also managed to get 2:04 on my first 400 - which is only 5 seconds off my PR for the 400. I was definitely booking it, but that good a result was unexpected. I've been working on lengthening my stride and running slightly less on the balls of my toes (someone told me it looked more like i was leaping than running). I guess maybe it's working? :-)


3 rounds:
800m run
30 kb swing 1.5p
50 double-unders


I can think of a dozen places I could have lost 6 seconds, mostly in double-unders. Goddamnit.

Tuesday, May 4, 2010 by Rebecca

2010-05-04 - It's Star Wars Day!

May the 4th be with you. Ha Ha ha!! Such a bad pun. But it makes me giggle.

Today was a rest/skills day. Daniel came up with a 'fun' little workout for me when i told him i wanted to work on my squat form.

3 Rounds:
30 Second OHS hold with a dowel
3 Front Squats (53#)
3 Right legged Pistols (to a stack of 2 55#, 1 45# & 1 25# bumpers)
Rest 3 min.

It was just about the right amount of volume. The pistols were definitely hte hardest - i probably should have used 2 45# bumpers.

At first I thought the front squat weight was too heavy- and I did have to struggle to keep my form on them, but I think it worked out ok. As Daniel pointed out, it was only 9 total reps, so having to struggle for them was not a bad thing.

Some kind of strength thing



Deadlift 5-5-5-3-1

Press 5-5-5-3-1

Sunday, May 2, 2010 by Rebecca


Warmup: Run 800m, squats, situps, pushups, burpees

Deadlifts 80#
Shoulder Press 35#

6:04; 4:15; 2:41

The WOD of the day was Diane. I was quite sore from Murph the day before, and I was really more interested in a recovery workout - something to make me move around and get the blood flowing but not cripple me further. So I lightened up the weight, and replaced HSPU with shoulder press. I think that was really the right decision, because it was still pretty (embarrassingly) hard.

My goal was to just keep moving and keep my form crisp and clean on every rep, which i think i achieved.

Saturday, May 1, 2010 by Rebecca

2010-05-01 - Murph 50%

50% Murph
Run 800m

50 Pullups
100 Pushups
150 Squats

Run 800 m

4:41; 4:08; 4:40; 6:18; 6:08 (2:20)

Total: 41:11

This was the hardest 50% Murph I've done in a long time. I broke it up intop rounds of 10 pullup[s, 20 pushups and 30 squats broken up like so:

I was using a green band for assisted pullups, and it was enough of a PITA to get my foot into it, that I wanted to gang the attempts together as much as possible.

I really hit a wall in round 4. the 2:20 in brackets was me futzing with my shoe. I thought my sock was bunched up funny, but one of my toenails had gotten too long and was digging into the adjacent toe which was really painful. I ended up walking much of the last 800 as a result. (Although my time still would have been pretty dreadful - i had a terrible foot cramp and a side stitch, too.) I just couldn't bring myself to simply quit.


75% volume with 20# vest