Friday 01.18.13
As many rounds in 12 minutes of:
5 Push-ups
10 Wall ball shots, 10 lb ball
15 Butterfly sit-ups
Compare to 12.01.11
Chad Bambrick
90 DAY CHALLENGE: DAY 12
no caffeine
no soda
NEXT WEEK’S ADDED CHALLENGE: only fruit or veggie snacks
“Eating healthy snacks is a simple
method for ensuring that your body gets the nutrients and energy it
needs throughout the day. If you’re on a weight management program, maintaining a regular snack time routine can actually help you
stick to your diet, as long as you eat in moderation and choose healthy
foods. Snacking is also important for athletes who need to stay in
condition for competition, and for children who are still growing.
method for ensuring that your body gets the nutrients and energy it
needs throughout the day. If you’re on a weight management program, maintaining a regular snack time routine can actually help you
stick to your diet, as long as you eat in moderation and choose healthy
foods. Snacking is also important for athletes who need to stay in
condition for competition, and for children who are still growing.
Healthy Eating Defined
It
is important to know how to eat healthy. You should try to get three
regular meals per day, in the morning, afternoon and evening, as the
Center for Young Women’s Health recommends. Ideally, snacks should not substitute for regular, full
meals; you should snack when you need extra energy or feel hungry, but
don’t overeat. Try to eat foods from all the food groups — fruits,
vegetables, proteins, grains, healthy fats and dairy — in order to get
the maximum benefit.
is important to know how to eat healthy. You should try to get three
regular meals per day, in the morning, afternoon and evening, as the
Center for Young Women’s Health recommends. Ideally, snacks should not substitute for regular, full
meals; you should snack when you need extra energy or feel hungry, but
don’t overeat. Try to eat foods from all the food groups — fruits,
vegetables, proteins, grains, healthy fats and dairy — in order to get
the maximum benefit.
Snacking for Athletics
Athletes
and people who engage in regular physical exercise need more energy
than those who have a sedentary lifestyle, as Drugs.com notes. However, a
busy schedule may make it difficult to get these extra calories and
nutrients through proper mealtimes. Healthy snacks allow you to make up
the difference without taking too much time for preparation and eating.
Snacking before exercise can also give you an energy boost to aid your
performance, while having a snack after exertion helps prevent
overeating during mealtime. In fact, eating an apple can give you an energy boost similar to coffee or energy drinks but without the harmful drugs and chemicals or the inevitable crash, as well as providing so many nutrients such as 12% of your daily recommended intake of
fiber, 10% of your daily recommended intake of vitamin C, and
trace amounts of minerals such as calcium, potassium, and manganese. You can’t get that in a cup of coffee!
and people who engage in regular physical exercise need more energy
than those who have a sedentary lifestyle, as Drugs.com notes. However, a
busy schedule may make it difficult to get these extra calories and
nutrients through proper mealtimes. Healthy snacks allow you to make up
the difference without taking too much time for preparation and eating.
Snacking before exercise can also give you an energy boost to aid your
performance, while having a snack after exertion helps prevent
overeating during mealtime. In fact, eating an apple can give you an energy boost similar to coffee or energy drinks but without the harmful drugs and chemicals or the inevitable crash, as well as providing so many nutrients such as 12% of your daily recommended intake of
fiber, 10% of your daily recommended intake of vitamin C, and
trace amounts of minerals such as calcium, potassium, and manganese. You can’t get that in a cup of coffee!
Children’s Physical Development
During
adolescence, children’s bodies start developing rapidly. This process
takes a lot of energy, and therefore often leaves kids feeling hungry,
KidsHealth explains. Healthy snacking helps meet children’s elevated
nutritional requirements while ensuring that they don’t gain excessive
amounts of weight or consume foods that contain unhealthy amounts of
sodium, carbohydrates and fats. This is especially important for
teenagers, who may tend to opt for unhealthy, nutrient-poor junk foods
for their snacks and meals.
adolescence, children’s bodies start developing rapidly. This process
takes a lot of energy, and therefore often leaves kids feeling hungry,
KidsHealth explains. Healthy snacking helps meet children’s elevated
nutritional requirements while ensuring that they don’t gain excessive
amounts of weight or consume foods that contain unhealthy amounts of
sodium, carbohydrates and fats. This is especially important for
teenagers, who may tend to opt for unhealthy, nutrient-poor junk foods
for their snacks and meals.
Weight Management
Contrary
to popular belief, snacking does not destroy diets, as long as it is
properly planned. In reality, healthy snacking helps prevent binge
eating, MayoClinic.com notes. When your hunger is momentarily
alleviated, you will be less likely to overindulge. But it all depends
on your choice of snack food. The best options are foods that make you
feel full, provide you with nutrients, while still leaving your appetite
for a proper meal still intact.
to popular belief, snacking does not destroy diets, as long as it is
properly planned. In reality, healthy snacking helps prevent binge
eating, MayoClinic.com notes. When your hunger is momentarily
alleviated, you will be less likely to overindulge. But it all depends
on your choice of snack food. The best options are foods that make you
feel full, provide you with nutrients, while still leaving your appetite
for a proper meal still intact.
Healthy Snack Choices
There
are several foods to choose from if you’re looking for a healthy snack.
In general, the fresher and less processed the food, the better. Fruits
and vegetables are among the most popular, since they contain lots of
nutrients with little to no fat and are still very filling. Nuts and
seeds, on the other hand, have high amounts of amounts of both protein
and healthy monounsaturated fat. However, their high calorie content
means they should be eaten in moderation.”
are several foods to choose from if you’re looking for a healthy snack.
In general, the fresher and less processed the food, the better. Fruits
and vegetables are among the most popular, since they contain lots of
nutrients with little to no fat and are still very filling. Nuts and
seeds, on the other hand, have high amounts of amounts of both protein
and healthy monounsaturated fat. However, their high calorie content
means they should be eaten in moderation.”
7 rounds with thrusters instead of wall ball shots.
9 rounds plus 12 CFSU on 10th round. Partial CFSU. And 20 lb thrusters (10 lb dumbells). Happy Friday!
Went into the 8th round (finished push ups and started thrusters). Good workout.
9 rounds. My body is so sore but it feels good.
Only mod was situps-did reverse b/c of diastisis
Total side note. Non preachy, just informative…while we are giving up things…I gave up grains, soy, most dairy, and sugars about a year and a half ago. (paleo/primal type diet)I no longer have cravings and the need to snack as my insulin levels are adjusted to stay in balance through the day. No starving feeling, no hungry feeling, no mood swings (my husband and I are especially happy about this, haha).
If you are interested in learning more there are lots of good books and websites. I started with The Primal Blueprint by Mark Sisson. It changed my view on food and how our body composition.
Like I said, no preachy…just throwing it out there because it has really changed my life for the better. (and I lost 20 pounds over the course of a year).
See you all Monday!!!
We went Paleo as a family about a year ago, can't say enough good things about it. We did it for health reasons, long and short range goals. Good for you, Running T!
Thanks! I keep noodling with the idea…
8 rounds.
Did 10lbs thrusters instead. Really need to get heavier weights.
Was able to do one ab without modification. All the rest were modified, hurt my tailbone. Need to find how to do the modification properly.
Did girly pushups, next time will try to do a few boy. :o)
8 rounds plus pu and wall balls for next round. Great WOD!
8 rounds plus push ups and thrusters for next round. Subbed thrusters with 10 lb dumbbells.
6 rounds with thrusters.
7 rounds + 5 push-ups with 12# wall ball.
8 rounds plus pu and wall ball
boy push-ups & 8# ball
compared to 12.5 rounds on 12/1/11
(the difference was sit-ups v's CFSU)
10 rounds as rx'd.
9 rounds, thrusters, 10# dumbells
12 rounds with loads of substitutions 🙂 Girly push ups. 6lb Thrusters, and sit ups on a ball because it is more fun
8 rounds.
9 rounds plus 5 push ups. All boy push ups, 16# for thrusters.
10 1/2
7 rounds, plus push-ups and thrusters from 8th round.
Went ahead and did the 8th round of sit-ups anyway.
Subbed thrusters w/20 lbs for wall ball.
8 rounds (16 lb. Thrusters subbed for wall ball) plus pu and thrusters of 9th round.
9 exactly. I died on the floor from the last CF situp and the alarm went off. Welcome weekend.
8 rounds, plus wall balls. Changed the order up so Gina and I didn't need the wall ball at the same time.
2 mile run first…
8 rounds as rx'd
6 rounds first time!!!
Running T, what about eggs? Message me on fb if you'd like, Jennifer Liddle Morse
9 rounds plus pish ups
7 rounds
2 rds boy pu, 5 rds girl
thrusters, 10lbs (2 10lb dumbbells)
2 rds cfsu, 5 rds modified sit ups
9 rounds with squat press inplace of wall balls. All guy pushups!
7 rounds plus 4 push ups.
Hello weekend!
9 rounds with push-ups and wall ball, all as Rx'd.
I meant 9 rounds PLUS the push ups and wall ball. I went ahead and finished the CFSU without the timer going.
8 rounds
10# wall ball
girly pushups
Courtney 9 1/2
Robyn 9 1/2
Jenelle 11 TGIF!!!!
7 rounds plus push ups
exactly 10 rounds
girl push ups (do reg next time!)
10 lbs thrusters (should've done more, not hard enough!)
various abs – cross fit, reverse crunch, 6 inches and reg crunches)
sweating!
6 rounds with an 18 month old climbing on me for added weight!
8 rounds as rxed. Doing yesterday's now…
6 rounds with 10lb thrusters
4th round- 5 sit ups, 10 crunches
crunches for 5th and 6th
10 rounds
6.5…love love love this blog!!! Thank you
Is that you in the pic at the top? How I wish I was at that point:)
Ran 4 miles then
12 rounds in 12:13 (I had to finish the 12th round!)
boy push ups
14 lb wall ball
7 rounds
thrusters with 2 10# db's instead of wall ball shots
boy pu's
10 rounds as rx'd with 9 seconds to spare. Did 10# thrusters. More weight next time.
7 rounds + 1 extra set of pushups. did 16 lb thrusters instead of wall ball shots.
7 situps short of 11 rounds
5 rounds
7 rounds
Sub thrusters with 15# dumb bells for wallballs. Oh Happy Friday!
1st WOD from this site-6 rounds w/10# thrusters
9 rounds. Perfect workout today because I slipped on the ice yesterday and hurt my foot, but could still do the exercises since there was no running.
8 Rounds
3 sets boy push-ups/4 sets girl push-ups
thrusters with 15 lbs. instead of wall balls
Exactly 9 rounds.
All BPUs! Never done that before
8# ball (that's all I have)
9 round plus 22 reps
boy push ups
subbed 20# thrusters for wall ball
11. Girl push ups (next week going to try regular) and crunches due to injury. Thrusters with 10 lbs. use 15 next time.
8 with thrusters. Whew, those sit ups…
11 rounds, 5 p/u, 10 wall balls, 10 s/u
14 rounds plus 2 sit-ups. With 8lb ball
7 rounds as rxd with almost an 8th round complete!
First ever WOD.
Almost 5 rounds.
1+ set bpu, rest gpu
10# thrusters (5# each hand)
Couldn't finish situps in round 5. Had 1 minute left, but no stomach muscles left.
Going for Week 4 Day 1 5K run later.
Jen Roe, you are always crazy fast! So impressive, I want to catch you! 🙂
11 rounds, plus 5 pushups and 7 wall balls.
10lb wall ball, boy pushups.
9 rounds! Thrusters with 15lbs for 2 sets and 12lbs for the rest. Boy pu for 1st 2 rounds, then girl pu.
Ran 2 miles.
10 rounds + 59 sec to finish thrusters and CFSU's.
Thrusters instead of wallball. All else as RX'd.
9 rounds. Gpu & thrusters w/ 8 lb dumbbells.
8 – w/8lb. ball for wall ball
First time doing cross-fit. I did 6 rounds. Girl push-ups.
9 rounds, pu and wb. First 2 round pushups and last rounds gpu.
10 rounds kpu, thrusters, crunches for my diastesis
8 rounds. I went 17 seconds over but I just had to finish the last round.
Girl push ups.
Sub thrusters @ 10 lbs.
And daughter sat on my feet for sit ups–still weak there but improving!
As husband pointed out, we are more than 10% of the way through our challenge! Go, go, go!
8 rounds with 30/20 lb thrusters.
8+ rounds
7 rounds
sub resistance bands for wall ball
girl P/U
11 rounds
1/2 girl push ups
Thrusters in lieu of wall ball 10# dumbells
7.5 rounds with girly push ups and thrusters with 10# dumbells. Also had an interruption with 3.5 minutes left and finished later on.
Any suggestions for diet with nursing? I have kind of been following weight watchers on my own for nursing moms. Although sometimes I eat less due to time it more if I am super hungry from running or exercising. Not sure if anyone else has had success with anything else??
8 or 9. My timer stopped a couple times and the counter added a few reps once. So kinda guessing. Did 30 min on the elliptical after
7 full rounds plus PU's for next round. 5KG weighted ball, first round of pu's were boy, rest were girl. Someday I'll be good at boy pu's 🙂
10 rounds
9 rounds, 20 lb thrusters
10 rounds plus 5 push ups. Did boy pu and 20# thrusters. Followed it up with a 4 mi run
9 rounds + 5 PU, 10 thrusters, 5 CFSU
Thrusters 10lb in each hand.
Girl PUs.
I'm going to have to try the apple in the morning…I'm dragging BUTT without my morning coffee, but no coffee/caffeine, pop yet! Whew!
9 rounds
25 lb thrusters 4 rds; 15 lb 5 rds
9 rounds
15# dumbbell for thrusters
plank for cfsu
11 rounds BUT went 12:12. So I went a bit longer to finsh the 15 sit ups.
TGIF
11 rounds
As RXed.
1st time for this WOD (5/11): 6 rounds
2nd time (6/11): 8 rounds
For some reason I don't have a post from 12/11 but am super happy with the progression.
Chris: 11 rounds
11 rounds
15 lb thrusters instead of wall ball
All boy p/u
Have a great weekend crossfit mamas!!!!
Kerri E- Having nursed 4 babies for a year each, my advice to you is to focus first on what you baby needs and what you need to keep up your milk supply. Both of those things require calories and a proper, balanced, healthy, diet. If you don't eat or drink enough, your body will stop producing milk and your baby won't get the rich, creamy milk containing all the nutrients it needs to grow healthy and strong and build up his or her little immune system. I am sure you already know all of this. I encourage nursing Moms to focus on eating clean and sufficiently and exercising but not cutting calories for fear of depriving your baby. The Vi-shakes that we are doing with our challenge are excellent for nursing mothers. They provide so many vitamins, nutrients, protein, fiber and prebiotics in one shake but minus the hundreds of calories that it would take to ingest all of it. You still need to eat three balanced meals a day and add the shakes to your post-workout routine. This will help you to lose weight without depriving your baby. Hope that helps. Here is a link if you want to check out the shakes: http://www.crossfitmamas.myvi.net
Thanks Jenni! I definitely want a good.milk supply. I nursed the first two for a year and want to do the same this time around. I will check out the shakes. 🙂
Thanks Tiffany (Running T)! That is great! The Paleo and Primal diets are excellent (although I have a slight disagreement with giving up grains unless you are allergic). It is all about balance. 🙂
SO happy with my workout today!
9 complete rounds of pushups
8 complete rounds of wall ball w/4# ball +9 shots
8 complete rounds of CF situps
I went ahead and finished the last wall ball shot and a 9th round of situps. Y'all have a great weekend!!
🙂
11 rounds with girl pu and 20# thrusters. Scrape me off the floor…
I've been here a while (October maybe?) but I just figured out how to comment.
Have a great weekend!
8 full rounds exactly!
subbed thrusters
7 rounds with thrusters (10#) and knee p/u.
missed 13 by 2 sit ups – Amanda
8.5 rounds 10 pound thrusters
7 rounds … Half 10 lb thrusters and half 20 lb thrusters. Feeling stronger!!
warm up and then 5×5 bench press – heaviest was 85lbs
WOD – 6 rounds with 5 seconds to spare, military sit ups instead of cfsu because my abs are still too weak
Great progress, Jenni! I can't wait to compare some…though I feel like I need to get back into it for a couple more weeks. Boy am I sore!
Yes, everyone is different. I don't think I am allergic to grains but I know MY body process foods and feels much better without them. It was a bit of a transition but after the first couple weeks when the carb withdrawal was over I was feeling like a million bucks. :).
9 plus thrusters and pu for round 10. One armed girl.pu, one armed thrusters with 10# dbl
4 miles then 7 rounds (with gpu, 10 lb thrusters)plus 5 more pushups when time ended. Happy Friday!
9 round after running 4miles:
thrusters 10#db for half, 6# other half,
half boy pu
8 rounds pu (2 boy 6 girl) and thrusters, 7 rounds cfsu. TGIF 🙂
7 rounds exactly. Thrusters instead of wall ball 10 lbs.
10 in 12:12.
So thankful for today's WOD! I feel great!
8 rounds plus push-ups and wall balls.
12# ball
7 rounds plus push-ups & wall balls
8 rounds!
8 rounds!
I'm embarrassed to even post it but:
I got 2/3 through my 5th round (short the sit ups)
Substituted 10 lb thrusters for wall balls and did ring dip push ups.
Completed 8 rounds…only had 5 sit ups left in the 9th! Girl push ups
9
6.5 as rx'd
Boy push ups first set, girl push-ups for the rest
10 rounds plus 5 push-ups.
20# ball for wall ball
Substituted 10# Wall ball shots for 10.2# Bar thrusters:
9 Rounds
Plus
5 Pushups & 10 Thrusters
First day using the blog! 6 rounds with thrusters plus 5 push UPS. I think I'm gonna like this!
6 rounds a day late…happy weekend
4 full rounds, 5th round p/u and wall ball…1 day late
8 rounds + 5 push-ups (3 sets were girl pu, all others were full pu)
8 rounds as rx'd, plus 5 pushups and 5 wb's!
13 rounds plus push ups ad 5 thrusters. Note, thrusters imstead of wall ball 8# db.
10 rounds with 10lb thrusters
9 rounds
I subbed thrusters for wall ball. I did 7 full rounds and got through the push-ups and thrusters on round 8.
Did a strong/fast 15 minute run afterwards.
Day 2 for me of any Crossfit… hard work.
9.5 rounds
6 rounds
Still can't do all crossfit situps…crunches
1st round BPU
rest GPU
#8 wall balls
Super Cat- Welcome! No, that is not me. She is my motivational picture! (although my 2 year old thinks it is me- we both have dark hair and olive skin)
14-4 cross fit sit ups. Thrusters 10 lbs instead of wall ball shots.
9 full rounds.
9 rounds. Gpu. SIT-UPS slowed me down!
7
Woo hoo! First time doing crossfit and I'm so excited to commit to the program! Did 9 rounds with thrusters instead of wall ball
7 rounds. Rx'd
9
Forgot to post that Made it about 6.5 rounds on Fri!
I made it 8 rounds minus 1 round of sit-ups. Loved the wall shots! I wasn't able to do this Fri or Sat so did it Sunday.
8 rounds plus 5 sit-ups
7 rounds with thrusters.
9 rounds, 10# dumb bells for thrusters instead of wall ball
9 rounds plus push-ups, as RX'd.
9 rounds. Girl push-ups and 10 lb thrusters
6 rounds w thrusters and gp. Hirt back over wknd so had to stop early.
Completed 01.21.13
Subbed 20# thrusters for Wall Balls
7 full rounds
+ 5 PU/G
+ 10 Thrusters
9 +5 more push ups
14# wall ball
8 rounds with thrusters instead of ball
10 or 11 rounds (lost count half way) plus 5 push ups…..
boy pu
20 lb dumbbell with slight toss for wallballs
6 rounds + pu w/ 16 lb thrusters and mostly modified sit ups.
I'm getting there!
Josh- 8 rounds (subbed 20# thrusters for wall ball) 1st day of CF!
7 rounds with thrusters and a couple distractions from the kiddos.
Got 6 rounds in!
I forgot to record my time again! I did this WOD on Sat and it felt great! 🙂 6+ rounds: boy PU, 6lb wall ball. I'm still quite slow compared to most, but I do feel like I'm getting stronger! 🙂
9 rounds minus 5 push ups
forgot full push ups
Forgot to mark down everything. I did warm up of max front squat of 155
and 8 rounds for the wod!
Completed 8 rounds, just finished the push-ups of the 9th round when the timer rang.
5
11 rds + 5push ups
Pat – 45# thrusters
MAria – 15# thrusters
8.3 rounds lol girlie push up and dumb bell thrusters!!
7 and a half rounds (push ups and thrusters done)
20 pound thrusters
9 rds + 5 push-ups
Bpu
10# ball