Friday 01.17.14

For time:
150 Wall ball shots, 10 pound ball

*You should be aiming for an approximate 10 foot target on the wall. For those of you stuck inside without a 10 foot wall to use, you can sub with 20 lb thrusters.

Compare to 01.14.13

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. 8:28
    12 lb wallball in really cold weather with mittens <—that was interesting!!

    Happy Friday!!!

  2. My wall ball is out of commission right now….for those of you who have made your own wall balls out of old soccer balls and sand how did you cover the hole? The duct tape held for a little while, but looking for something more permanent. Thanks!

  3. 6:47 with 20lb thrusters
    Holy shoulders!
    Ran 1/2 mile after

  4. 5:50, 10#
    Broke it up into 6 sets of 25, rested no more than 15 sec between rounds

  5. Do you do squats with the wall ball throws like the demo video?

  6. 8:11 20# Thrusters

    Opted out of wall ball since I don't have a great wall and I pretty much throw the ball in the air and then catch it again.

    @emorris: Yes on the squats!

  7. 11:57
    25# ball(brutal)

    4 mile run
    30 burpees

    My husband made my homemade wall ball out of an old basketball and pea pebbles. He than wrapped the whole thing with duck tape. I have had it for over a year without any problems. The only thing I wish is he would of made it lighter.

  8. Hiit mamas northglenn
    Shawntae 22# 7:24
    Sharadee 22# 8:00
    Lauren 22# 11:58 – 2 min to see picture of new niece!!
    Megan 11# 8:50
    Courtney 11#5:32

  9. Ran 4 miles

    10lb WB

    I recommend purchasing a good med ball. I have two (14lb and 10lb). I like the Rage fitness med ball. I got my second one at my local sporting good store. I waited until it was marked 40% off and then I had a 20% off coupon. Well worth the investment.

  10. 5:50
    I did 175 since I was having a hard time getting 10ft.

    30 burpees!
    worked on some heavy lifts and pull ups afterwards (180lb squat max!)

    I bought a medicine ball at walmart that has straps, so I also use it as a kettlebell.

  11. 13:31 thrusters

    Wanted to quit really bad, but pushed through and finished!

  12. 12:15 and did wed workout as it looked fun. Well, as fun as supermans could be. Going to practice my handstands now. Happy weekend!

  13. 8:26
    Whoa shoulders! It's so great to be able to get in a good workout in less than 10 minutes! Happy Friday!

  14. Ran 2.5 then walked .5
    21/15/9 box jumps, cleans, kb 9:28
    20 burpees

  15. 7:25 20 lb thrusters – dragging as it was the end of the day and I was TIRED!

    Then ran 3 miles in 22:45.
    Must get a med ball SOOON!

  16. 20# thrusters, lots of interruptions, so about 7:30 I think…

  17. Hey Mamas(and Jenni specifically),

    It's Saturday 1/18/14, I went back a year to January 2013 when I first started posting looking for a workout to do. I redid the following WOD:
    70 burpees
    60 BFSU's
    50 kettlebell swings, 15#
    40 Push-ups
    30 squats

    Last year, I had just started, was 17:15
    Today my time was 12:23!

    Nearly a five minute improvement! How about that, I've got goosebumps!

    I've said it a million times, but Thank You Jenni! Best shape of my life.

  18. Added another 50 right after posting for a total of 150 in 16:58. Plus the 3 miles. Not so hot!

  19. 5:55 with a 6# med ball (cause that's what I've got)

  20. Medina sisters
    20lb thrusters

    We are still new at this but we can already tell a difference in our strength.

  21. 7:49 10# ball. Also did just shy of 1.5 miles of jog w/ sprints.

  22. Wow not sure why it took me so long but my time is 18:02

    But past 90 degrees, and to a 10' Mark on wall

  23. #25 thrusters. Knees past 90°. 19:38. I'm out of shape but I'm working towards a better time and that's all I can do 🙂

  24. 9:00, 20# thrusters. Hopefully will have a place to do wall balls soon!

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