Friday 12.13.13


For time:
Run 800 meters
50 Front squat, 40 lbs
50 Bench press, 20 lbs
Run 800 meters
35 Front squat, 40 lbs
35 Bench press, 20 lbs
Run 800 meters
20 Front squat, 40 lbs
20 Bench press, 20 lbs
Run 800 meters
1 Pull-up

Post time to comments.

In honor of U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, who was killed on May 24, 2012 while conducting combat operations in Helmand province, Afghanistan.

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 

NEXT WEEK’S ADDED CHALLENGE: keep up the good work and finish strong!

All of you Mamas have made me so proud. We are under 30 days left of this challenge and I want all of you to be proud of how far you have come so far and give yourself a high five for sticking with it. The holidays are here so I know things will get busy and hectic and there will be a lot of food that you shouldn’t eat. Remember how hard you have worked the last 68 days, remember that it is 70% diet and 30% exercise that makes the difference, and remember how you want to look, feel, and what you want to accomplish when this is over! Let’s cheer each other on for the rest of our 22 days!! Finish STRONG Mamas!!


  1. 25:34
    20 degrees and felt great. Everything as Rxd except the pull-up was on a tree branch and not that pretty.

    Happy Friday!!!

  2. 22:36
    20# for all
    Couldn't bear the cold to run outside so did a combo of Jump rope, Jumping Jacks, and High knees
    1 min plank to finish (no pull up bar)

  3. 39:00
    Yikes! Coming up on a year soon and I'm still the slowest! But u finished as rx'd (dumbells for weights)

  4. 27:02…I had a phone call that I had to take in the middle of it (ugh)

    Run on Treadmill rest as RX'd – even did a real pull up!!!!

    First run was great, but was dying on the second after the 50 squats!!!

    Awesome workout!!! LOVING this!

    Becky – are you stronger/faster than you were a year ago?? That is what matters – Keep it up!

    1. I am definitely stronger. Thanks!! Sometimes I am faster than others so I know I am doing good!

  5. 34:29
    30lbs bar for both for 50 then dropped down to 10lbs for 35 and 20.
    Just wasn't my day today. My tailbone is sore and I almost didn't even do the work out today. But I did and I am glad that I did. At least I finished!
    Great job to everyone else! Have a great weekend!

  6. 15:15
    20 lbs
    I did half of everything. I know I should just do it all, but at least I did something.

  7. 25:00 as RX'd

    It was a cold one today. 30 degrees and I forgot to put on my gloves and my neck warmer. That first 800 was mighty painful but by the last 800 I wasn't feeling any pain (from the cold that it is!)

    1. I know right?! If it was 90% we would all be rockin it!!

  8. 35:32 as Rx'd
    Treadmill runs
    1 min plank instead of pull up

  9. 28:26 as rx'd – My whole body is shaking from that one! Whew!!!

  10. 28:46
    Felt slow, cold, on 5 hrs sleep, second day of Aunt Flo's monthly visit, and one round I had to run at the pace of my 3 year old on a razor scooter which is pretty fast but not near fast enough…….glad I did it anyway.

  11. 27:16
    Ran the first 800 m. My lungs and body nearly froze, so jump roped the last three rounds (400 each). 45 lb bar for front squats, and 20 lb bp.

    Good one, glad I was done!

  12. 28:37 as rx'd.
    On the treadmill.
    Plus I had to rescue the Very Hungry Caterpillar for my 3 month old a few times. 🙂

  13. 30:02
    20# bench press all
    50 FS at 20#
    35 FS at 25#
    20 FS at 30#
    Push up instead of pull up
    Ran to finish off 3.5 km
    The 70% is the part I really need to work on! Been falling off the wagon lately as Christmas goodies are my weakness!!!

  14. Pat – 28:57 #70 fs, #25db's bp

    Maria 29:57 #45 fs, #20db's for bp on the 1st 25 then 15 db's on the rest

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