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Wednesday 04.30.14


3 rounds for time of:
15 Hang power clean, 20 lbs
15 Burpees

Compare to 07.16.13

Post time to comments.

Anniversary, Jenni!  It’s already been a year since I found your blog and
became a dedicated follower. My year with you started out great!  I
followed the workouts AND ate appropriately with incredible results…for 2
months. Then I continued to do the workouts, got stronger and faster, but quit
eating appropriately.  Over the next 8 months I gained 8#…but muscle
weighs more than fat, right?!  Haha!  I was only kidding myself. With our anniversary fast approaching, I have spent the last 2 months focusing
on my nutrition. I eat “clean” about 80% of the time and try to keep
my diet full of fruits, veggies, complex carbs and lean meats. In the last 2
months, I have lost 13# and numerous inches. And amazingly, I feel incredible
and have gotten even faster and stronger than before.

Here are some words of wisdom that I keep reminding myself to follow:
1. Your body is capable of incredible things; you just need to keep your brain
out of its way.
2.  You cannot out run (or workout) your fork.
3.  You will never regret waking up early to workout. You will always
regret going back to sleep saying “I’ll do it later.”  Later
never happens.
4.  If you don’t take care of yourself, you can’t take care of others.
In this picture, I am only 5# lighter, but have lost 3″ from my bust,
waist and belly; 2″ from my hips; 1″ from my thighs. Muscles really
are more dense than fat!!
Goals for Year 2:
1.  Continue to build muscle and shed fat by eating appropriately more
consistently (not in 2 month spurts)
2.  Do an unassisted pull-up and handstand push-up.
3.  Enjoy your WODs each morning… that’s an easy 1 to accomplish 🙂
I hope you never doubt the impact you have on others’ lives. Your blog is
amazing and “THANK YOU” seems so small compared to what you have
given me! -Marlene (mbrous2)

P.S.  Huge shout out to my workout partner, Felicia!  She pushes me
and keeps me accountable!  I wouldn’t be where I am today without her!”

no caffeine 
no soda
fruit or veggie snacks


  1. 6:22 (20 seconds faster)
    35# (10# heavier)
    Thanks for the surprise recognition, Jenni! And of course, the life-changing WODs.

  2. You look great Marlene!

    Denise, thanks for sharing your back ext modifications yesterday, I just couldn't figure out how to do modified ones and still get same results. I am 14 weeks pregnant!

    Now, off to do WOD!

  3. 5:39
    I need to watch some more hang power clean videos with dumbells. I don't feel like I'm doing them right.

  4. 8:54 as rx'd
    Shout out to Marlene and Jenni for being so inspiring and to Stephanie for the burpee playlist–thanks for keeping me going, ladies!

    1. Thank you, Kirsten! I love the burpee playlist, too. And I keep going because of the motivation I get from everyone here!

    2. Can one of you post the playlist again? I have spotify now. Thank you

  5. 6:23 as Rx'd
    Marlene thanks for your words if encouragement. Eating is my biggest struggle and this challenge I told myself I was going to work on it and this week I was struggling mentally so thanks for the reminder 🙂

    1. You are welcome, Heather! I struggle with my eating everyday. We are in this together…you are never alone!

  6. Ran 4.5 miles



    Great job Marlene. Love to see great results.

    1. Thank you, Jen Roe. You are a beast and one of these days I'll keep up with you…or not 🙂

  7. 9:19 45# clean. Full burpee followed directly by a 20 in box jump. Ab routine then RPM.

  8. 6:45. Accidentally did 20# hang power snatches instead of cleans.

    Congrats, Marlene!

  9. 7:12
    50 lbs
    It took me 37 seconds longer than last time, but I used 20 lbs more weight this time! Now that I've gone paleo, I feel like I have more strength (and motivation) to push myself more with heavier weight.

    Amazing results, Marlene! Your stomach is so much flatter and your arms and legs look more toned. Inches really do show more than pounds! Forget the scale and just go back how much better you feel and look. 🙂

  10. 5:58
    25# cleans. So glad they were hang. My legs r cranky from yesterday.
    Burpees to the floor
    5 pullups with band assist
    500 jump rope
    Took kiddos for 2.5 mile walk this morning

  11. 3.5 mile run
    worn out and slow after running…maybe I'll do wod first next time

  12. 6:00 even!
    40# power cleans
    1/2 minute slower than July, but with 10# more weight, I'm good with that.

  13. 6:30. 45# bar. Great job Marlene! You're truly an inspiration! I ate a clean dinner tonight & am hoping to eat all my meals clean. Each meal/moment is a challenge for me.

  14. 10:47. Took rest breaks and folded laundry between rounds.

  15. 5:10
    25# cleans

    feel like my time is too different from everyones?! Maybe I could up the weight a little? Also, is there a "jump" after every burpee? I've seen them done with a jump and without…what are all y'all doing? I always feel like my power cleans are wrong, but I watch videos repeatedly and am doing what it says. I guess I just feel awkward!

  16. 10 minutes with lots of child interruptions. 25#, first round of burpees with a jump

  17. 7:25
    60# Cleans

    Natalie, I bet you need to up the weight on the cleans…sometimes they feel weird when they are too light. Just a thought.

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