Friday 07.25.14


3 rounds for time:
Run 400 meters
21 Kettlebell swings, 20 lbs
12 Pull-ups (assist as needed)

Compare to 11.14.13

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. 13:04
    12# for swings (all I have at home)
    Subbed bent over rows for pull ups and used 12# dumbbells for a total of 24#

    Total Body Challenge earlier this morning at the gym
    Gym challenge move of the day: 50 reverse flys/50 regular flys. Move from yesterday: 50 fire hydrants each leg

    Ran 2.5 miles

  2. 14:51
    assisted pull-ups

    My forearms are spent from the jump ropes yesterday. Ready for a weekend break!

  3. Northglenn Mamas:
    Jina: 8:04
    Jen: 8:54
    Aidan: 12:00
    Leslie: 12:05
    Holly: 13:21

  4. 12:39 15# swings
    vs. 14:04, 14:42, 15:43
    Super happy with my progress over the last year and a half!!

  5. 10:07 treadmill, 15# KB, chair asst chest-2-bar pull ups

    vs 11:30 (everything the same) on March 12th!!

  6. Quarter mile warm up

    13:11 last time was 9:53 BUT
    This time i did 35 lbs KBS for 2.5 rounds 25lbs for half a round. Last time was 17.5 lbs

    This time unassisted kipping pull ups for 2.5 rounds. Band assisted on the rest.

    And the last 100 meters in each run was up hill.

    Then I ran 3 miles.
    I'm happy with my progress. 🙂

  7. Shoot. I forgot to start the clock on first round.
    8:14 for two rounds
    25# kb
    Green band assist

  8. 10:34 jumping pullups
    16 lb dumbbells for kb
    8.5 on tm

  9. Pat and Maria 11:20
    #35 pat #25 maria & 1/2 unassisted pull ups and 1/2 with help from hubby

  10. 16:20
    Assisted pull ups
    Fluidity core after


    A lot slower today, could be accuracy of 400m distance.

  11. 12:09
    Kept clock going while moving between treadmill and pull-up rack
    55# assist
    20 seconds faster than last time an two minutes faster than the first time I did this!!! Yeah baby!!!

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