Friday 11.28.14

“Black Friday”

3 rounds for reps of:
10 lb Dumbbell squat cleans, 1 minute
20′ Shuttle sprints (20′ sprint forward + 20′ sprint back = 1 rep), 1 minute
60lb Deadlifts, 1 minute
Burpees, 1 minute
Butterfly sit-ups, 1 minute
Rest 1 minute

Compare to 11.29.13

Post total reps to comments.

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


“Deep-fried foods may be tasty, but
they are definitely not healthy. Foods like french fries, onion rings,
fried wontons and deep-fried candy bars
offer little in the way of nutritional value while putting you at
higher risk for certain health conditions. However, you don’t
necessarily have to give them up totally to have a healthy diet.

Nutrition Concerns

Deep-fried foods
are usually high in fat, particularly the types of fats that are bad
for your health. Many restaurants fry foods in oils containing trans
fats, and since many deep-fried foods are coated in batter, they absorb
more fat than they would without the batter coating. Because of the high
fat content, they are also high in calories, making it more likely you
will eat more calories than you need and possibly gain weight.

Health Risks

saturated fat and trans fat in deep-fried foods increase your risk for
high cholesterol and heart disease. If you eat a high-fat diet, you are
also at higher risk for certain cancers and for obesity. Deep-fried
foods also may contain acrylamide, a possible carcinogen, with foods
fried at higher temperatures or for longer containing more than those
fried for shorter times at lower temperatures.

Healthier Deep Fried Foods

you can’t give up fried foods, you can make them healthier. Use
unsaturated oils to fry your foods, such as canola, corn, peanut,
safflower, soybean or sunflower oil. Heat the oil to the proper
temperature, as oil that isn’t hot enough leads to increased fat
absorption by the food. Make sure the oil returns to the right temperature in between each batch of food you fry in it.


long as your overall diet is low in fat, saturated fat and trans fat,
you can eat deep-fried food in once in a while. Eat just a small amount
of deep-fried food, and pair it with healthy foods, such as fruit and vegetables, that are low in calories. In a healthy diet, all foods are OK in moderation.”
Mamas, I don’t
believe in extremes that are unmaintainable or that leave you feeling
like you are always failing or cheating. I believe in moderation. I want
all of us to try to cut out fried food for the rest of this challenge.
If you steal a french fry from your hubby’s plate or eat a chip from
your kids lunch, you aren’t cheating or failing, you are just living. We
are cutting back. We are trying to be healthier every day and making
changes that can last longer than 90 days. Next time you go to your
family’s favorite burger place, don’t order your own fries, just steal 1
or 2 from someone else at your table. 😉


  1. Total 246
    20# squat cleans 60
    Subbed double under practice for sprints 25
    65# DL 62
    Burpee 29
    BSU 70

    Hope everyone had a great Thanksgiving!

  2. Did 11/25 WOD as a warm up

    45 SC- 20#
    21 shuttle (my dog kept chasing me so this was hard!)
    51 DL- 40#
    34 burpee w/ push up & jump up
    84 sit up

    Still getting over being sick- so coughing uncontrollably at times made it hard . Just felt good to do some exercise though!!

    1. DSC 10# total 22, 23, 23
      Shuttle sprints 6, 6, 6
      Deadlifts 60# 22, 22, 21
      Burpees 15, 15, 15
      Sit-ups 25, 25, 26

      Total 272
      Then 25 min elliptical

  3. Squat cleans, 20 lb 17, 18, 17 total 52
    Sprints 11, 11, 10 total 32
    Deadlifts 50lbs 31, 31, 30 total 92
    Burpees 19, 20, 19 total 58
    Sit ups 35, 36, 37 total 108

    Total 342

  4. 58, 28, 79, 39, 75. Total 279. Versus 244 last year. Best improvement was BFSU – 75 up from 52 last year!!

  5. Completed on 12/1

    45# Clean and press: 14, 14, 15
    Sprint: 13, 11, 12
    Deadlifts 95#: 22, 24, 28
    Full Burpees: 13, 13, 13
    Sit ups on ab horse: 29, 30, 32
    Then12/1 wod. Then RPM. Teaching body step tonight.

  6. Sc:47 (20# bar weights)
    Dl:70 (65#)

    Dl-63 (65#)
    Bsu-48 (arms crossed)


  7. Forgot to count whole time…last round was 92 total so probably around 270

  8. Pat ad Maria – this was a tough workout .loved it

    Pat #30bd's – 14/13/13
    #135 18/18/20

    Maria #25 12/11/10
    13/11/10 1/2
    #80 16/18/17

  9. 20# cleans: 14, 16, 19 = 49
    Shuttles 11 ea/round = 33
    45# dlifts: 19, 27, 28 = 74
    Burpees: 12, 14, 14 = 40
    Bfsu: 23, 24, 28 = 75
    All = 271.

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