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.