Monday 11.24.14

3 rounds for time of:
50 butterfly sit-ups
5 handstand push-ups (scale as needed)
20 push-ups

Post time to comments.


no caffeine
 no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake I forgot to tell you the upcoming weekly challenge on Friday!!

THIS 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.




  1. 7:53. Sit ups on an horse/machine, Handstand push-ups on 24 in box, push ups on toes. Then sholder/tri workout. Then RPM. Teaching body step tonight.

  2. 8:50
    hspu with feet on chair

    I ran my third half marathon this past weekend and finished in 1:40. I set a new pr by over 8 mins. I know doing these workouts consistently through all my training helped me reach this time. Thanks again Jenni for keeping this blog going. It has helped me accomplish things I never thought I possibly could. Now I have 14 weeks to get ready for my first marathon. 🙂

  3. 11:11 trying to find the balance of work and wods again. First wod posted in over a year :/

  4. 11:00. HSPU scaled to pike push ups. GPU to floor. This WOD is not my forte.

    Now going to make up 11/18.

  5. 8:33 as rxed. Hspu off bench.

    Took too long of a break from these WODs and trying to get back on track.

  6. Ran 5k

    Then 10:55
    Hspu against the wall. Not full up and down but doing them against the wall was a big step
    Gpu's to the floor (almost).

  7. 12:33, pike pushups w feet on couch, gpu. Am i the only one who gets butt burn from so many situps??

  8. Ran 3.5 miles 3 miles in 21:58

    Then 10:22

    Hspu up against the wall but down to a four inch box.


    The n did front squats 65lbs and worked on kipping pull ups.

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