Friday 10.18.13


5 rounds for time of:
Run 800 meters
30 Kettlebell swing, 20 lbs
15 Push-ups

Compare to 01.15.13  (with only 15 kettlebell swings)

Post time to comments.

no caffeine
no soda 

NEXT WEEK’S ADDED CHALLENGE: only fruit or veggie snacks

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. 29:50 as RX'd
    Yes…. For-Eva and tiring. Awesome Friday!!!

  2. 31:08
    20# kettle bell swings
    Mostly bpu's
    That was a tough one!!

  3. Well I finished all 5 rounds at 44:08 with the first time doing all gpu before that I have been doing even modified push-ups. If I can do it so can anyone else who puts there mind to it.

  4. 26:38

    10lbs on KB and bpu 5, gpu 10 each round.

    So tired. Need to go mix my smoothy but I don't want to move. 🙂 Happy Friday.

  5. 35:45 with 25lb kb. Ran in rain which felt great!

  6. 24:45
    I did 400 jump ropes for each 800 m run. 2000 total. Brutal! Happy Friday.

  7. 25:59
    Mix of butlers and running up and down stairs for run. Had I actually ran the 800m each time, I think I might have been a little slower.

  8. Well I subbed 800 meters of rowing but thought it only called for 400 or 500 meters of running. So my time is shorter.
    Rowed 800 meter
    25lb kb

  9. 3 rounds since I was short on time this morning
    3 min on spin bike (I don't know how much bike equates to 800m)
    15lb kb
    15 pups on knees

  10. 34:08
    Ran 1K each round (1000 M)
    So ended up with a 5K.
    Had to pause for 20 minutes after round 3 to pick up my kindergartener.

  11. 44:50 18# KB (The next size up at my gym is 26#- go figure…) gpu Two weeks down- feeling great!

  12. 28:19. Used 8kg Kettlebell (around 17 pounds). That was a harder workout than I thought. Tough but felt great after!!

  13. 29:07
    Treadmill, 30#, all bpu!! I've never been able to do them, and they are NOT pretty, but I'm getting there.

  14. 12:06

    5 Rounds for time
    -15 Dead Lifts 40#
    -15 KATE's (Knees ALMOST To Elbows..)

  15. 35:54

    Goal was to be withing 35 min, it was a close call but I pushed myself and did it!! Happy friday

  16. Darn! My timer didn't start. My husband said it was around 30 minutes.

  17. Did it all but I forgot to turn on the timer it took me around 40 minutes.

  18. 22:52
    Runs were more like 600m (ran to corner since baby was napping, didn't feel comfortable going further)

  19. 36:32


    Thanks Catherine H. for being my motivation partner.

  20. 36:50
    Outside workout. My first run was farther than 800m, ended up running a total of 2.7 miles instead of 2.5.

  21. About 30 min, 35 lbs, 16 kg kettlebell. All boy push ups. Loved this in the slippery subzero morning <3

  22. 35:30
    Took a phone call during 4th round so I walked while I talked.

  23. 35:30
    Took a phone call during 4th round so I walked while I talked.

  24. Better late than never. 🙂
    34:30 on treadmill, 10#plate for kettlebell swings, gpu.

  25. 34:15, with half girl push ups and 12 Kg kettlebell.
    This one was really tough for me!!

  26. Pat and Maria -running out of time this morning…

    only ran 400 meters a round

    21:17 – Pat #25
    22:03 – Maria – #20

  27. Completed on 10/26. 31:09 with a 16# kettleball and all girl push-ups. Then 10/24 wod.

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