Friday 02.28.14

5 rounds for time of:
9 Deadlifts, 60 lbs
6 Hang power snatch, 20 lbs
3 Front squats, 40-60 lbs

Compare to 02.28.13

no caffeine
no soda  
only fruit or veggie snacks
  no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day
no fried food

NEXT WEEK’S ADDED CHALLENGE: get 8 hours of sleep

5 Benefits of Sleep

1. Health: Not getting enough Z’s can compromise your immune system making you more susceptible to viruses. Plus, living in a constant state of sleep debt can contribute to high blood pressure, cardiovascular disease and type 2 diabetes. 
2. Smarts: Even though your body is at rest, your brain is
buzzing. During sleep is when the brain sorts and processes information
you absorbed while awake. 
3. Weight Control: Recent research indicates a relationship between insufficient sleep and inability to lose or even maintain weight. 
4. Coordination: Trying new activities that require
coordination like step aerobics and playing the piano can be made more
difficult after a bad night’s sleep. 
5. Beauty: They don’t call it “beauty sleep” for nothing. While you sleep, your body repairs itself.
Experts say you need 8 hours of sleep to avoid puffy, bloodshot eyes,
as well as dark under-eye circles and a pale washed-out complexion.

Here is another great site about the importance of sleep to our heath and how much sleep our kids need: www.helpguide.org/life/sleeping


  1. 6:10
    70lb deadlifts
    25lb snatches
    45lb squats

    Vs. 5:01 30lb dl, 20lb snatches, 30lb squats

    1. Oops….should've been 65lb deadlifts. I lost some time adding and removing weights to bar. Only have two bars.

  2. 6:43

    65# 20# 45#

    Ran 500m before and 1km after for a total workout time of 16:16.

  3. 6:44
    First round 55# on all.
    Last four rounds 55# on deadlifts and squats. On the snatch I switched to 12 one-arm 20#. 55# snatches about killed me.

  4. First time posting. Love your site so far. I only have 12#DB. Time was 3:40. Plus I added 5 min warm up on bike and 1mile run at 7.0. Thanks!

  5. 5:05
    45# deadlifts
    20# snatch
    30# front squats

  6. 5:35
    55# dl
    25# snatch
    55# fs to below parallel

    24 burpees
    Rowed 5 miles
    7 kipping pullups with band assist

  7. 5:15
    Each round did…
    18 DL
    6 hps
    6 squats
    Since only using #30 (for all)

  8. Woot!

    7:26 – BUT

    85# DL
    20# Snatch
    65# FS

    Ran 2 miles in 13:56 fastest yet.
    Also worked on kipping pull ups and did about 10 of them. I'm getting stronger!

  9. 8:29
    70lb deadlift
    45lb Snatch
    70lb Squat

    Had to change weights during workout 😛
    Follow by a new PR! 8 Unassisted Pull-ups!

  10. 5:09
    40# deadlifts (all i have)
    20# alt arm snatch
    40# front squat

    would love to see more snatches incorporated in the workouts 🙂

  11. 5:31 vs 6:34
    65#deadlift vs 45#
    45# bar hang power snatch
    40#front squats vs 20#

    I hit my year mark this week & really noticeable difference! Not so much in running lol. Way better in time &strength!

  12. Pat 7:36 #95, #40, #95 (slower time more weight)

    Maria 8:43 #65, #30, #65 (slower time lots more weight)

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