Friday 09.20.13

21-15-9 reps for time of:
Weighted squats, 40 lbs
Kettle bell swings, 20 lbs

Compare to 03.29.12

no caffeine
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day
no fried food
8 hours of sleep
finish strong!


  1. 4:17
    45# squat
    I've felt every single workout this week! Have a great weekend Mamas!!

  2. 4:01, but only 20# on the squats and a 12#KB (heaviest I have).

  3. 4:26 with 20# squats and 15#kb-added 5 extra reps. Transparency so I don't forget the squats were not as deep as they could have been-tough one for a short one!

  4. 3:32 everything as rx'd. I'm pretty sure I'll be feeling that one this weekend.

  5. 1 mile run first, then 4:43 as rxd. Mamas, don't forget your protein after weight lifting. I promise you, I've tried it with and without protein intake afterwards. you're just tired, no muscle really builds.

  6. 4:09 as rx'd
    Every muscle in my body is sore from this week 🙂

  7. Thanks for the protein reminder!

    4:25 30# squat, 15# kettlebell

    I finished every wod this week!

    Thanks for a great week, see you Monday!

  8. Hiit mamas northglenn
    Shawntae 45# 3:36
    Robyn 40# 3:24
    Jen 45# 3:21
    Sharadee 40# 3:33
    Karissa 45# 3:21

  9. 5:52 as rx'd. Figured out a way to rack my bar in my closet, yay! Happy weekend everyone.

  10. 3:26. 45lb squats, 30 lb kettle bell swings. Phew! Happy weekend!

  11. 5:11
    So sore from kettle bell swings yesterday!!

  12. 3:33 as rx'd
    I have felt every workout this week as well! That's what you call a great week!

  13. 4:00 15# weighted squats, 20# kb swings. have a great weekend girls!

  14. 4:24
    25# plates on each side of Smith Machine for squats
    20# DB for kettle bell swings

  15. 3:41, but I screwed up and did deadlifts instead of squats.

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