Monday 09.23.13

For time:
50 Front squats, 20 lbs
100 Butterfly sit-ups
25 Front squats, 30 lbs
50 Knees to elbows
10 Front squats, 40 lbs
20 Leg lifts

Post time to comments.

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. 8.35
    Squats 12/16/20kg, 26/35/44 lbs
    Knees to elbows on back 🙁

  2. 10:36 – felt like a bit of a struggle today 🙁
    Ran 1/2 mile after

  3. 15:36 as rx'd
    KTE took me a bit the last half but got them done and kept form

    1. Oops, that was 10 leg lifts. Did another 10 after my time posted.

  4. 14:19
    Squats 20, 30, 45lbs.
    50 bsu arms crossed, 25 straight out, last 25 crossed again.
    1/2 kte on bar 1/2 on floor

  5. 12:10 after a 2 mile run. I have a hard time getting into a rhythm with the bfsu's. last set of fs's 45#

  6. Hiit mamas northglenn (25 leg lifts)
    Shawntae (1/2 k2e on bar) 10:46
    Robyn 12:02 k2e on floor
    Sharadee k2e on bar! 12:04
    Courtney squats-5, 10, 20lbs squats, 100 step ups, 50 back extensions, 25 1 legged leg lifts 35 weeks preggo

  7. 13:34 with a break to nurse the baby in the middle.
    squats were 15/30/30#
    k2es on floor

  8. Two months off with only a couple workouts in there. First day back…hopefully for good now. 18:15. But did the whole thing even though I considered scaling it (after I was sore for 6 days after my last day "back.")

  9. Just getting back to it after surgery last month.

    All squats with 20+lb baby on my shoulders.
    Kte on floor b

  10. 10:45 everything as rx'd. K2e on floor

  11. 12:45
    squats 20/30/45
    half k2e on floor/bar

    That 100 bfsu were awful. SLOW!

  12. 11:11 with 30# for all front squats, all I had today. All abs on the floor.

  13. 8:42 w/ mods on ab work

    BFSU -> modified hollow body hold
    Kte -> on ground, very small movement
    Leg lifts-> 40 sec plank

  14. 16:25. K2E on floor. Crunches sub for SU. Glad 2 be back to the community. I false-started 2x and hope now to keep my motivation going. I gained 40 lbs over the past 3 yrs from a brutal divorce and custody battle. Things worked out for the best, but now I have to undo all the damage done by stress eating.

    1. One day at a time, Rachel. You will get it back one day at a time! 🙂

  15. 11:27

    8 k2e's on bar, 10 on incline bench, and the rest on the floor. 🙁 one day I'll beat those monsters!

  16. 11:13 as rx'd
    butt to floor on all squats, KTchest on bar

  17. 11:07, one armed squat 10#/15#/15#, kte on floor (due to shoulder acting up again)

  18. 13:34. The only thing that was not as rxd was the BFSU. I stopped at 70-back was hurting and I'm so slow-need to get an ab mat. Also k2e on floor-pull-up bar is next on priority list!

  19. 14:26, kte on floor, 24# weights for middle set of squat, butt to floor on squats

  20. 18:12 with major mods.

    10# on first two rounds of squats (50 & 25), as rx'd on last round.

    Only 50 bfsu and 25 kte on floor.

    I've been off for almost 2 months for various reasons. Glad to be cleared by dr to be back at it. Brutal.

  21. 14:39
    20lbs for 1st two sets of squats and 40 for last
    K2E were pathetic but they were all on the bar!

  22. 40/40/65 overhead squats. K2E on floor. GHD sit ups for last 20. (Followed the CF site)

  23. 16:33???
    This included about a 2 minute sit up break when my kindergartner sat on my lap in the middle of them:)

    subbled leg lifts for kte.

  24. timer batteries died, so about 20 min give or take a min. the round of 100 bsu were soooooo slow, with many rests, tail bone was killin' me!
    K2E on floor
    front squats were:
    Then ran 4 km
    completed Sun Nov 17/2013

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