Max rounds in 3 minutes of:
3
Power cleans, 20-30 lbs
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
(In other words, do this WOD 5 times with a 1 minute break in between.)
Post rounds completed for each of the 5 cycles.
Compare to 02.07.13
Dangers of Sugar
Sugar is the number 1 reason why you aren’t loosing weight.
Dangerous Sugar
Sugar is harmful to our bodies. It can can rot your teeth, increase your risk of getting diabetes, and make you gain weight. You might be shocked when I tell you how many other bad effects sugar has on your system over time.
How Sugar Can Sabotage Your Weight Loss Plans:
Sugar is habit forming and addicting. It has absolutely no nutritional value. Eating a lot of sugar is the same as taking a daily fat pill. Once we start eating sugar, it’s so hard to stop. The more of it we eat, the more we crave. Sugar will give you a short-term spike in energy, but then you will have an energy crash. Sugar actually robs us of energy, and that creates a vicious cycle where we exercise less, become even more sedentary, and gain even more weight. You cannot continue to take in excess amounts of sugar and expect to build the body that you desire. Limit both sugar intake and saturated fat in your diet, and you will see astonishing changes in your body. You will not believe the difference.
How to Cope With Sugar Cravings:
If you learn strategies of how to deal with sugar cravings, you will go a long way to reaching your weight loss and fitness goals. Don’t beat yourself up if you give in to the craving. You’re human. Beating yourself up over the occasional slip up is only going to demotivate you and discourage you.
How Sugar Can Destroy your Body and Your Health:
- Increased blood sugar levels which can cause hypoglycemia.
- Speeds up the aging process = more wrinkles sooner and aged skin
- Increases your risk of getting cancer.
- Causes heart problems.
- Contributes to diabetes.
- Can lead to osteoporosis.
- Hurts your eyesight.
- Can cause arthritis.
No Sugar Diet – Benefits of Cutting Sugar from Your Diet:
Try to adopt a a no sugar diet most days of the week and you will see quick weight loss results. If you avoid the dangers of sugar, and limit your sugar intake, you’ll look better, feel better, and perform better. If you can discipline yourself to cut back on sugar, your chances of you getting serious results from your weight loss eating plan skyrocket and the pounds will melt off your body. Start by substituting snacks for ones that contain little or no sugar. Over time, it will get easier and easier to substitute good foods for the bad foods. You will train yourself to avoid the dangers of sugar. You don’t have to deprive yourself from ever having a donut or ice cream again. Instead, cut back, have smaller portions of ice cream, eat donuts less often and maybe only have a half. The more you cut back on sugar, the more results you will see with your diet plan and your fitness goals.
Mamas, I want you to start to be aware of how much sugar you are consuming every day. I challenge you to cut out sugar 6 days a week. Let’s hold ourselves accountable and start our sugar detox and accelerate our progress on this fitness journey. Remember, your body will burn off all the sugar you are consuming before it will even touch the fat you are storing. Make that decision easy! No sugar….go straight to the fat! BURN! BURN!!
That was fun!!
30#
1: 5 rounds & 1 PC
2: 5 rounds & 3 PC
3: 5 rounds
4: 5 rounds
5: 5 rounds
HAPPY FRIDAY!
25#
4 1/3, 4 1/3, 4 2/3, 5, 5 +1c
I had arms in & chest to floor for push-ups- tried to focus hard on form for cleans. My legs are feeling the squats these last 3 days!!
Happy Friday! That was fun 🙂
40#, bpu
1: 5 + PC
2: 5 + PC + 2 PU
3: 5 + PC + PU
4: 5 + PC + 4 PU
5: 6
35#, bpu
1: 4
2: 4 + 3pc
3: 4 + 3pc + 3bpu
4: 4 + 3pc + 2bpu
5: 4 + 3pc + 6bpu + 4squats
Had a cold/sinus infection from HELL this week . . . playing catch up today and this weekend!
20 lbs, bpu, butt to floor on some squats. Working on going lower for squats now.
4 + 2pc
4 + 3pc
5
4 + 3pc + 6pu
4 + 3pc + 6pu + 3 squats
1. 4:30 20lb PC
2. 4:30 20lb PC
3. 5, 20lb PC
4. 4, 20lb PC
5. 4 , 30lbPC
5 + 3 cleans
5 + 1 cleans
5
5 + 3 cleans
6 + 3 cleans
Happy Friday!!
5 + 3 cleans
5 + 1 cleans
5
5 + 3 cleans
6 + 3 cleans
Happy Friday!!
30lb bar, gpu
1.-5. I completed 4 sets each round.
40# PC
5,5,5,6,6
Really had to push myself to get those numbers up to 6 but I was determined. Great workout!
4 mile run
30#, bpu
4 rounds for all 5 sets
Tried to take it easy today, running 10 miles tomorrow.
The Kirsten WOD!
30#
3 2/3
3 and four squats
Same as first
Same as second
Same as first
(Kept doing too many power cleans by accident!)
Me too! Lol 🙂
1 – 4 2/3
2 – 5
3 – 5 2/3
4 – 5 1/3
5 – 4 2/3
20#
All boy push ups
1: 4 squats short of 5 rounds
2: 5
3: 5+3pc
4: 5+3pc+3pu
5: 5+3pc+3pu
All #30
20#pc , 3 rounds all 5 sets.. That's all my bum knee could handle today :). 30 min cardio
1: 5 + PC PU 2 squats
2: 6 + 2 PC
3: 6 + 1 PC
4: 6
5: 6 + 1 PC
30#
20#
3 rounds each cycle.
All gpu! (No wall push ups) Yay for small victories!
5 rounds for all 5 cycles
20 lb cleans
30#
1: 3 2/3
2,3,4 4 2/3
5: 5 1/3
1: 5
2: 5
3: 5
4: 5
5: 5
First workout back since having a baby 5 weeks ago! Ouch!
Congratulations! Welcome back!
1- 4
2- 4
3- 4
4- 4
5- 5
All rounds 30# PC, BPU, and butt to floor squats. First round my thighs were burning from all the squats this week!
30lbs
4
3 & cleans & push-ups
3
3 & cleans & push-ups
3 & cleans & push-ups
1: 4 rounds 3 cleans, 6 push ups, 6 squats…finished round 5 after buzzer
2: 5
3: 5 plus 3 cleans
4: 5
5: 5 plus 3 cleans
I'm back at it!
15+ lb power cleans – 15 lb weights + bar
4 – 1 squat (toe pu)
4 + 2 cleans (toe pu)
4 (knee pu)
4 + 3 cleans (knee pu)
4 + 3 cleans + 4 knee pu
30 lb. bar
5 2/3
6
6
6
6
A bit less successful compared to last time but, I really worked on form 🙂
1) 5 rounds + 3 PC's
2) 4th round stopped at 6 squats
3) 4th round stopped at 8 squats
4) 4th round stopped at 4 squats
5) 3rd round stopped at 8 squats
My legs are cramping and on fire!!
40 lb cleans
Butt to floor squats
4 rounds plus 3 PC
5 rounds
5 rounds plus 3 PC
5 rounds plus. 3 PC
5 rounds plus 3 PC
Happy Friday!
My legs are looking forward to a bit of a break this weekend. Only running is on my agenda. 🙂
40lb Power Clean
1. 3 rounds plus 6 squats
2. 3 rounds plus 6 squats
3. 3 rounds plus 6 squats
4. 2 rounds plus 6 push-ups
5. 2 rounds plus 4 squats
My 3 year was distracting me by asking for pretzels during round 4 and 5. Lol
1. 4
2. 4
3. 4
4. 4
5. 4
30 lb Power Clean
Modified pushups
4, 5, 5, 5, 5
30#
1. 5
2. 4+9
3 4+3
4. 4+3
5. 4
25#. Squats to below parallel. Incline push-ups, chest down to touching
Ran 1.2. 6 pullups with assist 20 burpees
5
5
5
5
5 1/3
20# Bar
4
4
4 2 PC
4 3 PC
4
3 mile run
1: 5 + 3 pc
2: 5+ 3 pc + 3 pu
3: 5 + 3 pc + 6 pu
4: 5 + 3 pc + 6 pu + 3 sq
5: 6
All 30lbs pc
Wow, I feel slow.
1. 4 + 2 PC
2. 4 + PC, PU & 5 Squats
3. 4 + PC, PU & 3 squats
4. 5
5. 4 + PC, PU & 4 Squats
35lb bar for PC. Legs were dead from the 300 squats yesterday (I skipped yesterdays WOD and did Wed.)
Ran 1 Mile in 7:30 – Didn't have time for more.
3 2/3
3
3
3
only did 4 rounds
Looks easy but was tough!
4 on each. 30lb cleans.
Then 30 minute elliptical
4 1/3, 4, 4 1/3, 4 2/3, 5! 25#, bpu first two rounds, gpu last three
3 rounds- 4 2/3 each round
My little boy woke up and said no more exercise it is party time. Who would keep working out after hearing that?
3 3/4, 4 1/2, 4 1/2, 4 3/4, 4 1/2.
bpu!
20# cleans, knee push ups
5
5 + 3 PC
5 + 3 PC
5
4 + 3 PC + 6 PU
Holy push ups!
20# clean, gpu
4 + 3 PC
4 + 3 PC and 6 PU
4
4 + 3 PC
4 + 3 PC
did on 2/10 after 2/10 WOD
1. 4 + 3PC
2. 5
3. 5
4. 4 + PC and PU
5. 5
Didn't do this right. Just did five round of everything. #20.
5:28 + rest
Best round in 58 sec
Ran 3 mi
Playing catch up… went to Disney World on vacation now time to get back into the groove… 4 rounds, 4 rounds + 2 cleans, 5 rounds, 5 rounds + 1 clean, then 5 rounds.. 20 lb. cleans
Playing catch up… went to Disney World on vacation now time to get back into the groove… 4 rounds, 4 rounds + 2 cleans, 5 rounds, 5 rounds + 1 clean, then 5 rounds.. 20 lb. cleans
30#
4 rounds each time
2 sets were full length push ups! rest were from knees
30#
4 rounds each time
2 sets were full length push ups! rest were from knees