Friday 08.16.13


5 rounds for time of:
12 Dead lifts,  20 lbs
9 Hang power cleans, 20 lbs
6 Push jerks, 20 lbs

Compare to 03.13.12 (WOD demo video here)

Post time to comments.


no caffeine
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake NEXT 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. 4:33
    Maybe-I could have used more weight

    Happy Friday!!!

  2. 4:05- could use more weight too- but was good to practice form
    Have a great weekend everyone!!

  3. 3:37

    30# feelin' good
    need to do the 5 km "run" later that I missed a week or so ago later today

  4. I subbed the workout:
    3 rounds for time:
    20 front squats 45 lb.
    50 jump rope.
    Total time: 5:14

    Trying to allow healing time for my shoulder. I can't extend much overhead, or back behind. I'm trying not to panic.

  5. 4:18
    25# definitely could have used a lot more weight on deadlifts.

  6. 7:30
    70 lbs dl
    30 lbs hpc and pj
    ran 3 miles before
    forgot my gloves today-ouch!

  7. 3:49 as rx'd. Definitely need heavier weight next time. Did on correct day

  8. 6:17 I upped the weight. All five rounds I used 45 lbs for DL and hc's. I had to lower for push jerks the last three to 30lbs. Great! Shoulder feels all better! Woot!

  9. 7:36 as rx'd

    the push jerks felt a little weird despite watching several videos

  10. Late entry-did 8/18

    60# DL, rest as rx'd

    60 min. hiit t-mill

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