Thursday 12.12.13

21-15-9 reps for time of:
Knees to elbows
Back extensions (supermans)
Butterfly sit-ups

Compare to 05.14.12

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
eliminate wheat


  1. 6:26
    KTE on bar, sandbag stuck in lower back for butterfly situps to help my tailbone

  2. 5:59
    KTE on bar (the first three were actually almost to my elbows – amazed at strength change in a couple of weeks)
    Rest as RX'd
    Then 100 weighted sumo squats

  3. Hiit mamas northglenn
    Shawntae bar and chair- 6:58
    Courtney floor 5:03
    Lauren floor/bx on chair! 9:48

  4. 6:25. K2e on bar, took forever as my back is fried from yesterday.

  5. 6:35, KTE on floor
    +25/leg – side leg lifts
    +5 x 30 sec. planks
    +10 minutes stair climber

  6. Ran 2.25 miles in 18 min.
    4:50 KTE with straps from the bar.
    Rest as rx'd
    then 2 miles in 15:15 with .25 mile cool down.

  7. 8:16
    Boooo not a good time
    Abs killing me from plank challenge but I'm up to a 2 min plank now

  8. 5:06
    K2e on floor
    Everything else rx'd

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