Wednesday, January 28, 2015


Wk 1, Day 4

Strength: 
20 rep back squat
(with remaining time join Endurance)

Endurance:
Tabata - accumulate TOTAL reps
- Mountain Climbers
- Sit-ups
- Burpees

Metcon:
For time complete,
400m Run
50 Double-Unders
400m Run
50ft Handstand Walks (or 200ft bear crawls)
400m Run
50 Double-Unders

48 comments:

  1. Yeah! First to comment!

    #teamdedication

    That is all.

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  2. Replies
    1. Team Determined - 27 (missed your post Edith)
      Team Dedication - 27 (100% participation yesterday!!)
      Team Strong - 28 (missed your post Lewis)

      "It does not matter how slowly you go as long as you do not stop." Confucius

      Delete
  3. Good Morning!

    I am working towards all my goals. I was able to get 8 hours of sleep........YEA! Feeling GREAT!

    Good Video!!

    Team Strong is staying STRONG!!!

    Make it a GREAT DAY!

    Strong Starts Here!!!!

    ReplyDelete
  4. 5am STRONG!!!!!!!!! Gonna be a great day!!! Love being able to work on my double unders! Ifeel awesome and the sun isnt even up yet! who knew?
    Have a great day ALL teams!
    TEAM STRONG~jenn g

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  5. Woooohooooo! My kind of workout :)

    9:39 RX

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  6. Went to bed last night NOT HUNGRY! Looking forward to today's WOD.
    Team Dedication

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    Replies
    1. I got 10:58 I think. Row, Bear Crawl, and DU's. I regret not running though it's beautiful outside.

      Delete
  7. Loved the running in today's WOD. Going to make an effort to leave work on time today so I can enjoy the weather this afternoon! Let's stay dedicated, Team DEDICATION!!!

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  8. Yo Team STRONG.....remember to hydrate today! Strong Starts Here!

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  9. The video was really informative. It answered my questions about food variety and why it can be boring. My nephew hates veggies but would eat two solid cakes if he could. Different kinds of protein through out the week seems to be a challenge so far.

    Here is what I had for breakfast just now:
    Two eggs and some spinach omelette with a whole banana and a glass of water

    Still hanging in there! Let's go #TeamDetermined!

    ReplyDelete
    Replies
    1. Hey Ashley,
      You need to do your baseline workout this week, hopefully tomorrow.
      Team Determined to the end!

      Delete
  10. Great WOD this morning!! Still trying to improve my DUs. Ate a great breakfast this morning, omelet (3 eggs) with lots of spinach, and tomatoes with a side of avocado, an orange, and water!!

    #teamDEDICATION

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  11. Today's WOD looks like a damn good one! Eating breakfast as I'm typing this. Leftover pork chops, cup of blueberries, and some almond butter. It's delicious! Go Team Determined!

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  12. Great Video!! Day #4 let's get it TEAM DEDICATION.

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  13. Team DEDICATION with 100% participation yesterday plus killing this Paleo diet!

    #teamdedication

    ReplyDelete
  14. Day 4 started off with a yummy breakfast...ready for the WOD and feeling Awesome!!! Must i addI have to cook everyday bc my family is eating what i cook (including my child who didn't like beoccoli) so i have enough left overs for lunch the next day :( but def good STUFF ;))))

    stay dedicated team #TEAMDEDICATION

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  15. Replies
    1. I rowed! :-) Boo running, too!

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    2. Karen - I need to run. Just don't like to run...

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    3. In DC this week but back at the box on Friday. Doing air squats and push-ups in the hotel room. Go Team Strong!

      Delete
  16. Day 4- feeling good, cleaning the system out!!

    ReplyDelete
  17. Day #4 feel full of energy, ready for the WOD today. Had a great breakfast looking forward to lunch and dinner.

    #teamdedication staying strong!!! :)

    ReplyDelete
  18. Staying STRONG on day 4.
    Last night I had mushroom and spinach stuffed chicken and asparagus. I will be having left overs for lunch. Also I tried a new recipe that was delicious for breakfast or a snack…

    Banana Pancakes:
    -1 banana
    -2 eggs
    - cinnamon (to taste)
    -mix in food processor until it's thinned out
    -use as batter and cook like pancakes
    I put almond butter on top.

    Excited about the WOD!

    Team STRONG
    Jenna

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  19. No headache today finally! Whoop! Whoop! I set my alarm on my phone to remind me to eat meals and snacks on time.

    Tried coffee with almond milk, and it was DISGUSTING! Definitely not Starbucks, lol.

    Team Determined (to look like Beyoncé in 8 weeks)

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    Replies
    1. i agree definitely not starbucks :((

      Delete
  20. WOD 2 complete. What a great day for an outside workout!! Didn't like the run, but I pushed through!!!

    Got to workout with 2 of my teammates!! Great job Lee & Sandy!!

    Go Team Determined!!

    ReplyDelete
  21. I'm definitely waking up less tired for sure. Got up at 6:45. Didn't feel too groggy. I've only been weighing out my meats and stuffing my face full of vegetables...until I'm full. I am definitely going through sugar withdrawals and I feel like and addict every time I walk by a vending machine...but I'm not getting headaches and I'm not cranky or mean...so it's a mental thing...and I'm going to make this afternoons wod. I will say I have lost a lb already..so I must be doing something right...right...

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  22. As I finished the 3rd 400m run for today's WOD, I realized I would not have been able to get through it if I hadn't been eating clean. I've been despising the 400m run here lately and I think it's been because my eating habits weren't fueling my body. Let's keep this up everyone; you can do this! Go Team Strong!

    ReplyDelete
    Replies
    1. THAT IS AWESOME JULIE!

      I love to hear how people notice a difference in their performance! The changes in physique and weight and such are side effect, but feeling good, feeling strong, feeling lean is what it's all about!!!

      Delete
  23. I'm with you Julie Z! Felt much lighter today! Great workout @ 5am! #teamdedication

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  24. Great WOD today, wouldn't know by my time but feeling better everyday and loving the change I am already feeling, let's keep this going!

    Strong starts here!
    TEAM STRONG

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    Replies
    1. Way to go, Art. Team Strong!

      Delete
  25. I felt pretty amazing today! All of my meals were just right to fuel me and I FINALLY got around to doing the baseline in class today. Gotta say, I kinda lucked out. Those bear crawls looked brutal lol my time for the baseline was 8:29. My attainable goal is to be able to do all strict pull ups in the baseline when we're through with the challenge (I did ring rows today). Love seeing everyone work so hard!
    #TeamStrong

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  26. Great WOD today! Team Determined!!!

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  27. Day 4 and I feel great I've been eating lots of green veggies and I'm definetly loving that. I felt strong today. My goal tonight is to sleep 8 hrs that's the only thing Im lacking on a bit. Body is so achy from working out its hard to sleep 8 full hours. Go team dedication, let's stay focused!!

    ReplyDelete
    Replies
    1. Good to feel strong! Amy said you lifted some pretty serious weights today too!!

      Delete
  28. Today was good. I ate quail and I'm learning to like coffee with only almond milk. Bear crawls killed me in the WOD today.
    TEAM STRONG

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  29. Breakfast:Scrambled eggs with tomato and onions
    Lunch: Steak with guacamole and steamed broccoli and carrots.
    Dinner: Egg omelet with tomato, onions, and spinach

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  30. Consistency is key. Sleeping good and eating clean feels great!

    Dedication!

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  31. b: 2 eggs 2 bacon
    L: paleo meatballs and broccoli
    d: paleo meatloaf, sweet potato, salad, no dressing

    ReplyDelete
  32. Great WOD this morning!! Got assigned to a great team - TEAM STRONG!!! I'm excited!!!
    Post workout protein shake
    Breakfast: 2 scrambled eggs with added w/an added egg white, romaine and spinach mix and 1/4 avocado
    Snack: Asian sweet potato
    Lunch: boiled egg, green apple, roasted seaweed
    Dinner: 2 scrambled eggs with added w/an added egg white, romaine and spinach mix and 1/2 avocado

    ReplyDelete
  33. I'm going to dinner tonight where they will be serving pizza...pray for me.

    I'm filing up on an omelet filled with ground turkey, kale and mushrooms!

    I will stay STRONG!!

    ReplyDelete