HERO WOD
21-15-9-9-15-21 reps for time of:
Deadlifts, 60 lbs
Burpees
Compare to 08.22.13
Post time to comments.
In
honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock,
Iowa, who died April 13, 2011, in Laghman province, Afghanistan, of
wounds
suffered when insurgents attacked his unit using an improvised explosive
device.
90 DAY CHALLENGE VII: DAY 39
Vi-shake
no caffeine
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
NEXT WEEK’S ADDED CHALLENGE: drink half of your body weight in ounces of water every 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.
15:33
Squat thrusts (burpee to plank)
60 lbs
29 weeks
16:28
75 # DL
I always chug about 24 ounces of water first thing in the morning. Wakes me up!
12:12
20#- did extra set of 21-15-9
Burpees to plank
Legs are toast this week!!
13:50
30# deadlifts
17:35
65lb deadlifts
vs. 18:10
65lb dl
18:47
As RXD
+ 4 mi run
15:58 rx compared to 15:35 rx. Last year had better form as well.. trying to get back to it!
9:24
20 lbs.
40 lb DL
Burpees step up, used low bench didn't go all the way to floor.
30 weeks pregnant
10:28
11:48
Slower thn last year by a 1:15 don't know why, maybe mindset. Those hero wods can be deceiving!
65# dl
10:28 as rx'ed. :25 slower than last year 🙁
14:29 compared to 17:35 last time.
65# dl
17:00 Compared To 23 Min Last time! Amazing what a difference a year can make!
13.58
Heather Foster and Denise – You guys are my heros! Doing burpees in any form at 30 weeks is IMPRESSIVE! You go girls! 🙂
11:56
60# dl for first half
50# dl for second half
chest to floor burpees
10:55
17:55
85# dl
Burpees to the floor
Hubby 25:00
225# dl
12:25 as rx'd. Then rowed a 5K in 23 minutes.
12:13
Last years time was 10:24, don't know why I was so slow today!
11:11
40 lb dl
9:28
10:42
40# deadlifts
Squat thrusters for burpees
Did after Mondays workout
20 weeks pregnant
12:24
40# DL
12 wks pp
10:48
75# deadlifts
Just shy of 1 minute faster than last year, 15# more weight. I'm good with that 🙂
Pat 13:57 #100
Maria 16:30 #85
Pat beat last time by 47 sec added #5
Maria added 31 secs also added #20
Completed on 10/18 after 1.5 mile run and 8/12 wod. 15:09. 115# deadlifts, burpees to arms up.