Friday 09.19.14

3 rounds for time of:
21 Knees to elbows
21 Kettlebell swings, 20 lbs
21 Push-ups
21 Box jump, 18 inch box
21 Back extensions (supermans or body surfers)
21 Walking lunges

Compare to 09.19.13

Post time to comments.

no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
drink water every day
no fried food
8 hours of sleep
no preservatives


Three Hidden Ways Wheat Makes You Fat

“Gluten-free is hot these days. There are books and websites,
restaurants with gluten free menus, and grocery stores with hundreds of
new gluten-free food products on the shelf. Is this a fad, or a reflection of response to a real problem? Yes, gluten is a real problem. But the problem is not just gluten. In fact, there are three major hidden reasons
that wheat products, not just gluten (along with sugar in all its
forms) is a major contributor to obesity, diabetes, heart disease,
cancer, dementia, depression and so many other modern ills.”

If you would like to know more about gluten allergy or intolerance and how to test for it read this: 
“Something you’re eating may be killing you, and you probably don’t even know it!

If you eat cheeseburgers or French fries all the time or drink six
sodas a day, you likely know you are shortening your life. But eating a
nice dark, crunchy slice of whole wheat bread–how could that be bad for
you? Well, bread contains gluten,
a protein found in wheat, barley, rye, spelt, kamut, and oats. It is
hidden in pizza, pasta, bread, wraps, rolls, and most processed foods.
Clearly, gluten is a staple of the American diet. What most people don’t know is that gluten can cause serious health
complications for many. You may be at risk even if you don’t have full
blown celiac disease. In today’s blog I want to reveal the truth about gluten, explain the
dangers, and provide you with a simple system that will help you
determine whether or not gluten is a problem for you.”
eating breads, pastas, cookies, cakes, donuts, rolls, buns, wheat
cereals and replace with healthier choices. You will see huge results
and your health will improve.
For recipes and tips, google: Paleo or Primal diet


  1. 13:50
    KTE on floor- for sake of time
    Sub hp for swing
    Step ups
    Boy pu
    Curled legs on surfers
    Lunges were a lot easier today w/o the overhead weight- lol!

    Great week of WODs…I'm spent! Have a great weekend!

  2. 16:26 compared to 16:55 last year
    Knees to elbows on bar
    Boy push ups
    Step ups

  3. 15:24
    Last years time was 14:51, and I did feel slow today.

  4. 13:09
    Kte standing
    18 in step ups
    Eliminated back extensions. Can't lay on my belly snd didn't know a substitute.
    Walked 4 miles

  5. 1 round 5 min
    K2e on floor
    14 inch step ups
    Wall pushups
    10# swings
    Then ran/walk 1 mile- 14 min

  6. 21min.

    KTE on floor
    KB 10#
    13" step up

  7. 21:30
    Knees To chest on bar
    15 BPU 6 GPU each round
    18 inch box all jumps

    Compared To
    KTE on floor
    All GPU
    12 inch box 1/2 jump 1/2 step up

    Dripping sweat like crazy

  8. 13:54
    Leg lifts for K2E
    15# KB
    GPU, chest to ground
    14" box jumps

    Hate having to substitute so much but you have to work with the equipment you have!

    Great WODs this week. I'm spent. Now to pack for camping tonight! 🙂

  9. 12:49 for 2 rounds because I chose sleep over working out this morning and ran out of time

    Standing KTE
    25 lb KB
    18" step ups
    modified back extensions (on hands and knees)

  10. 11:32
    Three minutes faster than last year!!!
    K2e on floor
    Sub step ups to second step (not supposed to jump until foot is healed)
    Boy pu

  11. 23:14
    Toes to bar instead of knees to elbows to change it up!!!
    25# kb
    20" box

  12. Ran 3 miles

    kte on bar
    25# kb swings
    walking lunges with 20# weighted vest.

  13. 17:16
    24" step ups in place of box jumps, o/we as rx'd

  14. Ran 1 mile

    16:22 as rx'd

    kte on bar

    Ran 2 miles

    Was a bit worried about box jumps, but did them without incident.

  15. Completed on 9/22. 26# kettleball. Step ups onto a 24 in box, recent fall on box jump still throbs. Super and on ab horse/machine.

  16. Pat 13:50 #30 (3:06 faster then last year & added #5)

    Maria 14:14 #25 (3:44 faster then last year & #5)

  17. Scaled 2 rounds 12:45
    21 k2e floor
    21 know swings 30lbs
    21 push-ups
    21 supermans
    21 lunges

  18. 18:17
    Did knees to elbows on floor
    Sissy pushups
    Subbed burpees for box jumps.

    Making it work with what I got 🙂

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