Friday 05.23.14

For time:
100 meter Walking lunge
800 meter Run
100 Squats

Post time to comments.


no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake


NEXT WEEK’S ADDED CHALLENGE: drink at least 3 glasses of water a day

Drinking water will help you lose weight!

1. Drinking water will quench your appetite

Research shows that if you drink  water 30 minutes before you eat,  you will consume an average of 75 calories less during that meal. This might not seem like a big deal to you but it is an easy way to cut out 150 calories a day, which is 52,800 calories less calories a year. That one act alone can give you an extra 15 lb. off in 1 year!

2. Drinking water burns more stored fat.

Your liver’s job is to burn fat. When you don’t drink another water for your kidneys, your liver will help out, which means it has less time and energy to burn fat. Pretty simple. 

3. Water = Energy

Dehydration will leave you feeling sluggish. Give your body what it needs to perform. Water!

4. Your muscles need water to grow.

Your blood is made up of water and your blood carries oxygen and nutrients to your muscles and the rest of your body. If your want them to grow, you need to feed them. Keep your muscles hydrated for optimum performance and growth. 

5. Water improves your metabolism.

Research shows the drinking water will speed up your metabolism and keep it up for about an hour after you hydrate. The higher the metabolic rate, the more calories you burn.





  1. 11:25; 100 walking lunges, treadmill, butt to floor squats. Oh. My. Legs.

    Also, shoutout to my sister in law Jenessa and my just-born-today nephew Cedar!!

  2. Second workout of the day!


    First workout at 6am before WOD was posted
    (90 second rests between runs)

    400m 1:52
    800m 3:45
    400m 1:53
    800m 3:58
    400m 1:49

  3. About 13 min, had to time each separately
    125 walking lunges
    butt to floor squats

  4. 11:55.
    100 walking lunges
    800 meter run
    100 squats

    Followed up with 20 min sprint work

    Legs on fire and I'm drenched! Love it!!

  5. 10:34- me
    10:48- My 12 year old son Sam!
    Summer break means I get a workout buddy or two most times now! I'm loving it.

  6. 10.54
    100 walking lunges
    800m row due to injury
    100 squats

  7. 1.8 mi run to park, 100 walking lunges and 100 squats while playing with my daughter, .6 mi run home. Slow

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