Friday 04.25.14

5 rounds for time of:
20 lb Weighted walking lunges, 25 feet (hold weight however you choose)
15 Knees-to-elbows

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

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. I did 25 feet of overhead lunges which for me equaled about 8 OH lunges
    The main CF site listed 25 feet of OH lunges this week

    30 lb OH lunges (I thought I had 20 lb KB until 3rd round)
    KTE on bar

    Happy Friday!

  2. 25' of 35# sandbag lunges
    KTE on bar; struggled with my shoulders – anyone else feel KTE's intense on your shoulders?



  3. 5:45
    Not sure I did lunges right… Ended up being about 10 per round
    K2e on floor

  4. 6:31
    First round of knees to elbows (up to 13) on the bar. On 14, bar fell with my legs up. I went down hard on concrete patio. Ouch!! Took a few mins to recover then finished out on the floor.

  5. 10:55

    Did 25 lunges (not feet) w/ 22# by side
    KTW with chin above bar.

    Followed with 1.7 mile run.

    I am starting a whole 30 on May 1st if anyone is interested in joining me.

  6. 6:33
    20# kb ended up 10 lunges. Weight held at chest.
    Kte on floor
    Ram 3.1 before averaged 8:47 best yet pushing stroller!

  7. Ran 5 miles


    45lb overhead on lunges
    KTE on bar

    Need to work on my grip (hand strength). KTE got difficult towards end.

    Have a great weekend mamas! Jenni Hope your recovery is going well.

  8. 9:11
    10 lunges per round on 25' ea
    Tried my best on KTE on bar.
    5k hike

  9. 6:25

    20# overhead lunges, 10 each rd
    'toes to bar' on the floor

    then ran 1 mile


  10. 6:07
    Need more weight on lunges. KTE on bar.
    Ran 3.4 miles

  11. 7:15

    20# overhead, 8 lunges . Not sure if that measured right though.

    KTE on floor

    Off to run now

  12. 4:55

    30# lunges db at sides
    k2e on bar most to my elbows rest to my boobies :)!

    Have a good weekend ladies. I run my first mud/obstacle race Sunday!! I can't wait to get dirty.

  13. 9:06

    30 lb lunges – weight to chest

    KTE – 3 rounds on bar – 2 rounds with 5 on bar 10 on Floor – grip was suffering and I wanted to finish so I could run.

    Ran 4.5 miles – 4 miles in 29:18

  14. Ran 1 mile before

    6:45. Arms raised above head on lunges. KTE on bar 10 each round.

    Ran 2 miles after

  15. 11:19
    40# lunges three time diagonally across the carpet portion of my main floor=18 lunges each round.
    All k2e on bar.

  16. 7:45
    20# lunges weight by my sides
    kte on bar…kills my shoulders, but i feel the burn so much more than when I do them on the floor…
    ran 3.5

  17. 6:57
    25lb lunges
    Last two rounds of kte on floor. Hands were killing me!

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