Wednesday, December 28, 2011 by Rebecca


Take 20 minutes to establish a 3RM on the Front Squat
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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!

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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.