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.
Denise says
August 22, 2014 at 10:33 am15:33
Squat thrusts (burpee to plank)
60 lbs
29 weeks
Stephanie says
August 22, 2014 at 10:56 am16:28
75 # DL
I always chug about 24 ounces of water first thing in the morning. Wakes me up!
Julie says
August 22, 2014 at 11:02 am12:12
20#- did extra set of 21-15-9
Burpees to plank
Legs are toast this week!!
lizalena says
August 22, 2014 at 11:15 am13:50
30# deadlifts
Rachael says
August 22, 2014 at 1:29 pm17:35
65lb deadlifts
Rachael says
August 22, 2014 at 1:30 pmvs. 18:10
65lb dl
Isabel H. says
August 22, 2014 at 2:21 pm18:47
As RXD
+ 4 mi run
Kate Huether says
August 22, 2014 at 2:41 pm15:58 rx compared to 15:35 rx. Last year had better form as well.. trying to get back to it!
Brent and Britta says
August 22, 2014 at 2:45 pm9:24
20 lbs.
Heather Foster says
August 22, 2014 at 3:35 pm40 lb DL
Burpees step up, used low bench didn't go all the way to floor.
30 weeks pregnant
Heather Foster says
August 22, 2014 at 3:35 pm10:28
laura says
August 22, 2014 at 3:48 pm11:48
Slower thn last year by a 1:15 don't know why, maybe mindset. Those hero wods can be deceiving!
65# dl
Marguerite Spriggs says
August 22, 2014 at 4:26 pm10:28 as rx'ed. :25 slower than last year 🙁
James Family says
August 22, 2014 at 4:29 pm14:29 compared to 17:35 last time.
65# dl
Stephanie James says
August 22, 2014 at 5:12 pm17:00 Compared To 23 Min Last time! Amazing what a difference a year can make!
jule says
August 22, 2014 at 5:24 pm13.58
Janelle says
August 22, 2014 at 5:49 pmHeather Foster and Denise – You guys are my heros! Doing burpees in any form at 30 weeks is IMPRESSIVE! You go girls! 🙂
hf says
August 22, 2014 at 5:53 pm11:56
60# dl for first half
50# dl for second half
chest to floor burpees
Laura H says
August 22, 2014 at 7:50 pm10:55
Rachelle says
August 22, 2014 at 7:55 pm17:55
85# dl
Burpees to the floor
Hubby 25:00
225# dl
Andrews family says
August 22, 2014 at 8:44 pm12:25 as rx'd. Then rowed a 5K in 23 minutes.
Rissa W says
August 23, 2014 at 2:21 am12:13
Last years time was 10:24, don't know why I was so slow today!
Becky says
August 25, 2014 at 11:13 am11:11
40 lb dl
FroehlichAdoption says
August 25, 2014 at 12:18 pm9:28
Heather says
August 25, 2014 at 2:28 pm10:42
40# deadlifts
Squat thrusters for burpees
Did after Mondays workout
20 weeks pregnant
Lynn says
August 25, 2014 at 8:16 pm12:24
40# DL
12 wks pp
Kari F. says
August 25, 2014 at 8:29 pm10:48
75# deadlifts
Just shy of 1 minute faster than last year, 15# more weight. I'm good with that 🙂
Maria Ernestine says
August 29, 2014 at 11:33 amPat 13:57 #100
Maria 16:30 #85
Pat beat last time by 47 sec added #5
Maria added 31 secs also added #20
Maura Sumpter says
October 18, 2014 at 5:54 pmCompleted on 10/18 after 1.5 mile run and 8/12 wod. 15:09. 115# deadlifts, burpees to arms up.