Friday 10.24.14

For time:
30 box jumps, 18-inch box
30 pull-ups (assist as needed)
30 kettlebell swings, 20 lbs
30 walking lunges with 20 lb weight
30 knees-to-elbows
30 push presses, 20 lbs
30 hip raises, holding a 20 lb weight
30 wall ball shots, 10-lb. ball to 10-foot target
30 burpees
30 double-unders (120 single jump rope)

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. 17:00
    Step ups
    Jumping pull ups
    Subbed high pull for kb swing
    KTE on bar
    Subbed 300m for jr

    Happy Friday!!

  2. 18:48
    Step ups
    Jump assist pull up
    Single jump rope

  3. Ran 5 miles

    jumping pull-ups
    30# walking lunges
    kte all on bar
    35# push press
    25# hip raises
    12# ball for wall ball
    all double-unders

  4. 15:00. 30 in box step ups, 70, 80 and 90# pull up assistance, 26 # kettle bell, 45 # lunges, press and hip raise, 20# wall ball, single jump rope. Then ran 1.6 miles, then RPM.

  5. Ran 3 miles

    20# KBS
    30# PP
    15# WB

    For the last month and a half I have been doing WODs and running sporadically and can definitely tell by my time. Rededicating myself to making the time every day for my workouts.

  6. 14:47
    14" box jumps
    chair asst pull ups
    15# KB
    K2E on floor
    30# PP
    20# thrusters for wall ball
    rest as rx'd

    Good WODs this week! My legs were screaming the whole time – so sore! Happy Friday, Mamas!

  7. 19:04

    16" box jumps (hubby used bigger box)
    Middle band pull up assist
    25lb kb
    25 lb lunges
    Knees to elbow on bar
    25 lb pp
    25lb hip raise
    Burpees to the floor
    12 lb ball
    Double unders

    Working on multiple knees to elbows with Kip. Can do one touching but working on stringing 5 together without dropping off the bar. Not getting knees quite to elbows but feel like it will come together soon!!!!

  8. Did the main site version of this wod with two friends. Kind of like a partner WOD. 1 started and when she finished box jumps, the 2nd one started and so on.

    24" box jumps
    Unassisted kipping pull-ups
    35 lb kbs
    55 lb lunges
    Kte on bar
    55 lb pp
    Held 10 lb plate for hip extensions (on he back ext machine)
    15 lb wall ball
    And sjr

    Also practiced rope climb.

    Then ran 2 miles then did some thrusters
    3 sets of 8 at 70 lbs

    We finished the wod in 35:45. That was total time for all three.

  9. 17:04. Pullups w kitchen table, 25# kb, kte on floor, 25# lunges, subbed supermans for hip lifts.

  10. 18:24
    Jump up lower down pull ups and single jump rope. Rest as rx'd.

  11. 19.05
    Assisted Pull ups in 3 sets of 10 on machine

  12. 25:47 just happy to have finished without fainting! Many mods

  13. 18:34
    All unassisted pull-ups, k2e on bar, 40# push presses, double unders.

  14. Pat 19:35, #25KB, #20DB WL, #95 PP, #20HR & WB, single JR

    Maria 21:37 18BJ, a few pull ups then jumping pull ups, #20KB, #25DB's WL, ##25DB's PP, #20DB HR, #12 WB & single JR

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