Friday 02.15.13

1000 meter run
50 Thrusters, 20 lbs
30 push-ups

no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce refined sugar intakeNEXT WEEK’S ADDED CHALLENGE: drink at least 3 glasses of water a day

Drinking water will help you lose weight!

1. Drinking water will quench your appetite

Research shows that if you drink  water 30 minutes before you eat,  you will consume an average of 75 calories less during that meal. This might not seem like a big deal to you but it is an easy way to cut out 150 calories a day, which is 52,800 calories less calories a year. That one act alone can give you an extra 15 lb. off in 1 year!

2. Drinking water burns more stored fat.

Your liver’s job is to burn fat. When you don’t drink another water for your kidneys, your liver will help out, which means it has less time and energy to burn fat. Pretty simple. 

3. Water = Energy

Dehydration will leave you feeling sluggish. Give your body what it needs to perform. Water!

4. Your muscles need water to grow.

Your blood is made up of water and your blood carries oxygen and nutrients to your muscles and the rest of your body. If your want them to grow, you need to feed them. Keep your muscles hydrated for optimum performance and growth. 

5. Water improves your metabolism.

Research shows the drinking water will speed up your metabolism and keep it up for about an hour after you hydrate. The higher the metabolic rate, the more calories you burn.




  1. Got the opportunity to go XCskiing this morning, will save this for some other day. Skied 14 km freestyle, 51 min.

    Have a great weekend everyone and food luck with the challenge 🙂

  2. No treadmill and too much snow to run outside, est 1000 meter run @ about 5:00, total: 10:19, thank you for the great workout! Have a great weekend everyone

  3. 11:23, 30lb thruster, knee push-ups. Great Friday WOD!

  4. Just found this last night so I don't have weights yet but with more of a 10lb thruster (that's what I could make this morning) 11.12
    🙂 I'm excited about this program and with any luck my preschooler will stay excited and keep me motivated too (she thought it was super cool that I was running around like a maniac).

  5. Started the morning with
    7 rounds of;
    7 push jerk 65#
    7 jumping pull ups
    7 burpees…
    followed with todays wod 🙂
    45# thrusters
    Have a great weekend everyone!! Gina and I and a couple of friends are doing a Curl for Cancer tomorrow! It raises money for a the local cancer society. They give money directly to patients for travel, meds, etc. They helped Gina out a ton when she was sick, so we thought it would be great to help them out a bit.
    If anyone wants to donate, you can send you info, address etc for a tax deductable receipt and email money right to me if you like. bjjjb@live.com
    I'll post something on the fb page to! Thanks ladies!

  6. 10:03
    20# barbell thrusters and gpu
    lungs, legs and arms burning!

  7. 9:03!
    My kids have the day off school and my 8 year old ran with me. It's was so fun!

  8. 11:05 incline treadmill, 2 10 lb dumbbells, gpu

  9. 11:17-1.20 miles
    2minutes for the #10 thrusters and 15 girl/ 15 boy push-ups.
    So I guess 13:17 for it all:)

  10. Ran 4 miles then

    Ran on treadmill
    35lb thrusters
    Boy push ups

    Happy Friday everyone!

  11. Ran 2 mile then the thrusters and push-ups. Wasn't keeping track but around 25 min.

  12. 7:20! Great WOD's all week! Thank you for kicking my butt!

  13. 10:06
    ran 1200 meters
    15 lb thrusters
    girl push ups … still fighting a cold and the little one is not sleeping well so I'm tired.

  14. How'd you know I'd be back today? You posted this picture just for me didn't you 😉 HA!

    subbed 20 burpees for run

  15. 9:59 10 bpu 20 gpu. Just finished my sixth week doing this and stood in front of my mirror,naked, for the first time in a long time. I smiled because of the changes I see already. Thank You!!!! Have a great weekend Mamas!!! 🙂

  16. 6:15 but only ran 1/2 mile instead of .6, modification of 12# thrusters and knees for pushups.

  17. 10:06 as Rx'ed

    My pants kept slipping down while I was running!! I think that's a good thing, but I also think it slowed down my time 😉

  18. 11:04.
    Started out with 20lb then had to switch to 10lb 15 in. Push-ups on my knees.

  19. Okay, okay…someone's gotta do this, so I guess it will be me…worst time so far…14:46, but I am SO proud of that time because I had set a personal goal of 19 minutes. Ran half, walked half. I knew my treadmill time would be just a tad over 9 minutes (9:07, to be exact) and I planned on 5 minutes each for thrusters and pushups – so I'm happy with my time!

    Y'all have good weekend! 🙂

  20. Run as RX`d
    2 x 10lb dumbbells for thrusters
    15 1/2BPU
    15 GPU
    Time: 15:45 including treadmill speed up and slow down.
    Thanks for yet another great workout!

  21. 11:01 15# dumbbells for 37 thrusters, 10# for the remaining 13. Have a great weekend!

  22. 8:22 with GPU. Trying to get some boy push ups in there but dang they're tough. Happy Friday ladies.

  23. 6:01 1000 meter run, forgot to time the rest, but did it. My arms are like jello!

  24. 9:59 Yeah! Ran in heavy falling snow! Did boy push-ups! Thrusters as RX'd! Maybe the picture inspired me!!! Have a great weekend Mamas!

  25. 8:44 as RXed

    Josh: 7:35 as RXed (with a sinus infection)

  26. 9:12, with 30 lb thrusters, and I'm pretty sure the run was over 1000m but its hard to tell. Had to break the thrusters and pushups into 2 sets.

  27. First attempt at a crossfit workout. It took me fifteen minutes. I look forward to the next one!

  28. 10:01 I wanted to be under 10 so close maybe next time! 🙂

  29. Went snowshoeing for an hour in place of the run. Followed it with the thrusters and pushups in 3:02.

  30. Hi – really want to try this but have one question. I need to do this during naptimes, which means I can't leave the house. We only have an elliptical-do you think I could modify the runs for an elliptical instead?

  31. Hi Lisa-
    I have been in your same shoes. When I started this my youngest was 10 months old and I would try to do the WOD during his morning nap. I didn't have any kind of cardio equipment and since the workouts are generally under 20 minutes, I would run laps around my small court and then if I felt the need to, I would pause my time, jog into the house, listen, jog back out and continue. But he was always just sleeping. Now I don't live on a court and he is 2 1/2 but I still workout during his afternoon naps sometimes and I just run 100 meters up and 100 meters down my street back and forth. Now I am faster so a 20 minute workout only takes 10 and he is still just sleeping. If you feel that you have to be inside the whole time, you can modify however you feel will push you the most. Some of our cold, snow, ice weather Mamas run up and down their stairs, do jump rope, jumping jacks, burpees, etc. If you want to use the eliptical you can, it will just take you longer to get going and to stop. Just do what you need to do and push yourself as hard as you can each time. 🙂

  32. Completed, but forgot to set timer. Used 5lbs and did girl pushups.

  33. 12:01

    Did 5 military push ups and the rest from knees.

    This one was more challenging than I thought it would be!

  34. 9:33, 20 lb thrusters. did this after the 2/18 wod full of push ups and pull ups so my arms were already jelloish.

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