Friday 07.19.13

squats- 50/30/15/10
push-ups- 20/15/10/5
sit-ups- 30/25/20/15

*This means do 50 squats, 20 push-ups, 30 sit-ups, 20 lunges, then start back with 30 squats, 15 push-ups, and so on…

Compare to 03.02.12

 Califit Mama Julianne

“I just finished the
90 Day Challenge! THANK YOU!
I didn’t weigh myself
for the whole 90 days….. and…
I didn’t loose any
weight. Starting weight 160.2, ending weight 160.0.
I did however loose 6
5/8 inches overall and gain strength and stamina.
Thank you so
much!  I look forward to continuing and more changes!
” -Julianne
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.

Healthy Eating Defined

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

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

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

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

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.”


  1. 9:11- butt is raw from 7/19 WOD so I subbed rowers for sit ups. Also, I messed up my pu reps and did the sit-up reps by accident.

    Followed this with yesterday's WOD.

    Looking good Julianne!

  2. 11:27 as RX'd
    Deep squats (as close to butt to floor as I could get)
    Full boy push-ups without any struggle! I've done a thousand push-ups this week–and I can tell how much easier they are getting.

    Happy Friday! Thank you Jenni for all these workouts. I've been following since November and on Fridays I look forward to the next week's workouts.

    Great job with the 90-day challenge mamas! You all look fantastic!

  3. 12:50 as rxd. Actually, on Fridays I look forward to two days of no possible burpees! Thanks for workouts….hard but effective!

  4. 9:23
    Knee to floor on lunge, butt as close to floor as I can go on squats.
    Feeling my hamstrings this week. I've been working on my form with all exercises, so maybe I've corrected something that I wasn't doing quite right!

  5. 11:12
    Worked on deep squats
    All bpu
    Arms crossed on half of every round
    Knee to floor lunges

    I have definitely felt EVERY workout this week! Thanks for helping all us mamas!!

  6. 12:07 as rx'd
    first round gpu, last three rounds bpu.

    Also did 7/11/13 wod. It was brutal.

  7. 8:41
    Crunches for SU, my butt is raw too! 😀
    Reverse lunges

  8. CF mamas Northglenn
    Shawntae 7:05
    Janel 10:50
    Megan 10:16
    Jen 7:03
    Jina 7:03
    Holly 8:47
    Karissa 12:59
    Riley 8:04
    Jane 8:02
    Sharadee 12:30 (lots of kid breaks)
    Robyn 11:30 (approx)

  9. 23:20 – with toddler interruptions and holding him during a few squats. I have the same question about the lunges. When it says 20, I'm doing 20 on each leg. Or is it supposed to be 20 total (10 on right, 10 on left)??

  10. 9:39
    30 lbs on squats
    My butt was still raw too! Subbed steam engines (standing sit ups) for bsu.

  11. 10:47. It's dinnertime here. Normally I'm a morning workout mama. Felt great, just what I needed!

    Oh and my butt is raw too. Owie!

  12. Had timer issues so my time started after the first round of squats and push-ups. 11:58. I worked on form today. Squatted and lunged closer to the ground and did the same with push-ups.

  13. Much to b proud of Julianne! Yippee!

    Deep squat
    Knee to floor walking lunges

    Afterwards, ran about 3.4 outdoor miles (29:00).

  14. 9:43 – rounds with GPU and 2 with BPU. Had to sub crunches for sit-ups( rear is raw from earlier this week still).
    Wasn't sure on how to count the lunges so added more at the end.

  15. 14:46 as rxd. This is my first time to post! So excited to be joining in!

  16. Completed on 7/22 after group step and 7/22 wod. 10:45. Girl push ups until last two rounds.

  17. 10:29
    cross fit push ups and did lunges as a set.

    Great WOD when I couldn't make it to the gym!

  18. 13:52
    Scaled push ups
    Did almost 2 months later . . . After todays wod. I always right down ones I miss and try and do them at some point

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