JREA24's SparkPeople Blog http://www.sparkpeople.com/mypage_public_journal.asp?id=JREA24 JREA24's Blog on SparkPeople, home of free diet plans and a healthy living community SparkPeople.com http://assets2.sparkpeople.com/assets/nav/logo_spark.gif http://www.sparkpeople.com/ WOD 26 July 2012 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4990015 25 pull-ups, <BR> 50 dead-lifts @100LBS, <BR> 50 push-ups, <BR> 50 box-jumps @24", <BR> 50 "floor wipers" @40LBS, <BR> 50 clean and press @40LBS, <BR> 25 pull-ups <BR> <BR> 40min jog <BR> <BR> <BR> 2 Rounds <BR> JR while other <BR> 5 asst pistols <BR> 10 dips <BR> 15 KB swings <BR> <BR> 1 Round <BR> JR while other <BR> 10 asst pistols <BR> 20 dips <BR> 20 KB swings <BR> <BR> 40mins of indoor soccer <BR> <BR> www.healthnwealthnow.com <BR> 10-N-1 <BR> Willpower in a Bottle <BR> MA+ Sat, 28 Jul 2012 00:56:37 EST WOD 21 July 2012 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4981240 3 Rounds <BR> 20 45# Rows <BR> 20 30# DB Thrusters <BR> 20 30# KB Swings <BR> 20 Pullups <BR> 19:24 <BR> <BR> W/Partner <BR> 15min countdown <BR> JRope <BR> 20 30# KB Swings/KB SDHP <BR> <BR> 100 decline bench Situps  <BR> <BR> www.healthnwealthnow.com <BR> MA+ <BR> 10-N-1 Sun, 22 Jul 2012 02:17:59 EST WOD 19 July 2012 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4977905 4.5mi of sprints, runs, jogs, walks. <BR> <BR> 4 Rounds w/partner <BR> 10 100lb Cleans <BR> 10 Pullups <BR> 5:28 <BR> <BR> 4 Rounds w/partner <BR> JR while other does  <BR> 25 Pushups  <BR> <BR> <BR> www.healthnwealthnow.com <BR> 10-N-1 <BR> MA+ <BR> Finishers  <BR> 3 sets of med ball Situps <BR> Abs twist <BR> Dips  <BR> Thu, 19 Jul 2012 14:17:02 EST WOD 19 Jul 2012 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4977143 Still need to get intake right.  <BR> <BR> 21-15-9 w/partner <BR> 90# thrusters  <BR> Pushups <BR> Jump Rope <BR> One JRs while the other knocks out 21, then switch etc.  <BR> <BR> 15min AMRAP <BR> JR <BR> 40 Situps/Pushups alt <BR> One JRs while the other knocks out Situps, then switch etc <BR> 8.5 rounds.  <BR> <BR> www.healthnwealthnow.com <BR> 10-N-1 <BR> MA+ <BR> Thu, 19 Jul 2012 01:54:48 EST WOD 16 July 2012 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4973024 For time: Did thrusters instead  <BR> 50 Wall ball shots, 20 pound ball <BR> 25 Toes-to-bar <BR> 40 Wall ball shots, 20 pound ball <BR> 20 Toes-to-bar <BR> 30 Wall ball shots, 20 pound ball <BR> 15 Toes-to-bar <BR> 20 Wall ball shots, 20 pound ball <BR> 10 Toes-to-bar <BR> 10 Wall ball shots, 20 pound ball <BR> 5 Toes-to-bar <BR> <BR> Then 3 rounds of: <BR> 12 30lbs twist <BR> 20 pushups <BR> <BR> 3 set of partner med ball Situps  <BR> <BR> www.healthnwealthnow.com <BR> Vitamins <BR> MA+ Mon, 16 Jul 2012 15:19:53 EST WOD 15 July 12 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4971323 2mi run <BR> 3mi walk <BR> <BR> 50 Burpee-to-pullup, 4:14 <BR> <BR> 2 rounds <BR> 25 Pullups <BR> 50 deadlifts 90# <BR> 50 pushups <BR> 11:51 <BR> <BR> Now I'm feeling it. End the night in the hot tub. <BR> <BR> www.healthnwealthnow.com Sun, 15 Jul 2012 13:51:02 EST WOD 24-25 June 12 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4941086 12min AMRAP <BR> 5 65# Thrusters <BR> 100 Rope Turns <BR> 5 Toes to Bar <BR> <BR> 25th <BR> 150 Hindu Squats <BR> <BR> 20min swim <BR> <BR> www.healthnwealthnow.com <BR> vitamins, energy bars <BR> <BR> Fruit and veggies Mon, 25 Jun 2012 06:56:26 EST WOD 16 June 12 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4928937 Morning <BR> 5 Rounds 5 reps <BR> Squats <BR> Pushups <BR> Glute ham Situps <BR> <BR> Kipping work <BR> <BR> 15min jog <BR> <BR> Evening <BR> 50-50# heavy bag stepups <BR> <BR> 100m row Sat, 16 Jun 2012 12:19:00 EST WOD over past few days http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4925747 Karen <BR> <BR> 100 each <BR> Pushups <BR> Squats <BR> Pullups <BR> <BR> 7 Rounds <BR> 5 Pullups <BR> 10 pushups <BR> 15 squats <BR> <BR> 3mi run <BR> <BR> Thu, 14 Jun 2012 04:15:37 EST WOD http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4918543 Over the past few days <BR> <BR> 12-9-7 <BR> Burpee to pullup <BR> 45# thrusters <BR> 7min <BR> 1.5mi jog <BR> <BR> 30min stair climber <BR> 15min of clean practice followed by <BR> 21-15-9 <BR> 95# hanging cleans <BR> 135# deadlift <BR> BW rows <BR> <BR> And a few others. <BR> <BR> 30min stair climber Sat, 9 Jun 2012 05:55:44 EST WOD 29-31 May 12 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4908432 29th <BR> 4 Rounds <BR> 30 Hand release pushups <BR> 15 Alt jumping lunges <BR> 20 BW rows <BR> 10 Strict pullups <BR> 14:22 <BR> <BR> 30th <BR> Adam Brown - mod'ed Celebrating a guys bday <BR> 2 rounds <BR> 20 deadlifts @135 <BR> 20 box jumps @24" <BR> 20 20lb kb thrusters <BR> 20 over bar burpees <BR> 20 box <BR> 20 thrusters <BR> 23:16 <BR> <BR> 31 - so they had a bunch of index cards turned over...pick yours and that is your workout...somehow I ended up with the toughest one they said..... Sat, 2 Jun 2012 08:03:20 EST WOD 29-31 May 12 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4908431 29th <BR> 4 Rounds <BR> 30 Hand release pushups <BR> 15 Alt jumping lunges <BR> 20 BW rows <BR> 10 Strict pullups <BR> 14:22 <BR> <BR> 30th <BR> Adam Brown - mod'ed Celebrating a guys bday <BR> 2 rounds <BR> 20 deadlifts @135 <BR> 20 box jumps @24" <BR> 20 20lb kb thrusters <BR> 20 over bar burpees <BR> 20 box <BR> 20 thrusters <BR> 23:16 <BR> <BR> 31 - so they had a bunch of index cards turned over...pick yours and that is your workout...somehow I ended up with the toughest one they said..... Sat, 2 Jun 2012 08:02:47 EST WOD 26-28 May 12 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4899621 26th <BR> 8min warm-up row <BR> <BR> 21-15-9 <BR> 65 Rope turns each round (supposed to be double unders) <BR> 95lb Bench <BR> 35lb Situp <BR> 6min <BR> <BR> 12-8-6 <BR> 95lb Back Squat <BR> Pullups <BR> 45lb Hanging clean <BR> 5:14 <BR> <BR> 27th <BR> 45min run <BR> <BR> 28th <BR> 20min AMRAP <BR> 100 Rope turns <BR> 12 Hanging leg raises <BR> 100 Rope turns <BR> 12 Situps <BR> 8r 5 leg raises <BR> Sun, 27 May 2012 07:13:27 EST WOD 29 Mar 12 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4811244 Morning: <BR> 13 Rounds <BR> 10 Situps <BR> 100 JRope turns <BR> 2 Pullups <BR> <BR> Afternoon: <BR> 40min Elpt <BR> 45min T-Mill: <BR> .25mi runs and .25mi walks <BR> Started the runs off slow and worked up, last run at a 6:38mi pace <BR> <BR> Finished up with 10 Burppe L-Pullups Thu, 29 Mar 2012 20:07:32 EST WOD 27 Mar 12 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4806888 Sat I jogged 13mi <BR> <BR> This morning <BR> 7 Rounds <BR> 20 Pushups <BR> 50 JRope turns <BR> 10 Burpees w/o pushups <BR> 20mins Tue, 27 Mar 2012 08:49:37 EST WOD 21 Jan 12 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4694986 60min Jog <BR> <BR> 10min AMRAP <BR> 10 Situps raising arms overhead <BR> 10 Cleans to Overhead <BR> <BR> www.healthnwealthnow.com Sat, 21 Jan 2012 10:52:36 EST WOD 15 Jan 12 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4681774 This morning I did some abs work: <BR> 200 Crunches <BR> 20 V-ups <BR> 20 Side Crunches per side <BR> 200 Flutter kicks <BR> Bridge work <BR> 20 Superman's <BR> <BR> Then a stretching session <BR> <BR> Goals: <BR> 0 of 3 WODs <BR> 0 of 3 Runs <BR> 1 of 3 Stretching (Purposeful...outside of post workout) <BR> Vitamins ingested www.healthnwealthnow.com <BR> Drinking water Sun, 15 Jan 2012 10:25:08 EST WOD 14 Jan 12 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4680251 So I have not been getting on here everyday as my wife usually has the computer locked up doing her homework. She is working on a class she need to qualify for testing for her family therapy license. <BR> <BR> Here is a little look at some of the workouts I have been doing over the past few weeks: <BR> 6 Rounds <BR> 10 Pushups <BR> 10 Squats <BR> 10 Situps <BR> 4:30 <BR> Noah 6:30 <BR> 30mins of BBall Drills <BR> <BR> 100 Hindu Squats <BR> 15mins of Family Soccer <BR> 20mins of Shooting aro... Sat, 14 Jan 2012 13:28:29 EST Rest Day http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4650846 Today I am actually going to take a rest day. This is something I need to ensure I start doing. The most I will do today is play with the kids and stretch. <BR> <BR> Goals: <BR> 1 of 3 WODs <BR> 1 of 3 Runs <BR> 2 of 3 Stretching (Purposeful...outside of post workout) <BR> Vitamins ingested www.healthnwealthnow.com <BR> Drinking water Mon, 2 Jan 2012 10:49:44 EST WOD 01 Jan 12 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4649308 5 mile 40lb Ruck 1:24:30 <BR> With 40lbs - 12 each <BR> Incline Pushups <BR> Squats <BR> Decline Pushups <BR> Alt Lunges <BR> Jumping Squats <BR> 12 each <BR> Deep Range Pushups <BR> Mil Pushups <BR> Wide Pushups <BR> Diamond Pushups <BR> Sit ups <BR> Dips <BR> Chin ups <BR> Squats <BR> 20lb Kettle Bell Swing <BR> 20lb Kettle Bell Swing single <BR> Hindu Squats <BR> 30lb DB Strict Press <BR> 20lb KB One Arm Snatch <BR> Rope Turns <BR> 60lb DB Push Press <BR> 105lb DB Deadlift <BR> 20lb KB Goo... Sun, 1 Jan 2012 19:33:38 EST WOD 15 Dec 11, Challenges Day 11 of 11 and 11 of 15 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4626441 11 of 11 Push ups and Sit ups <BR> 11 of 15 Clean eating <BR> <BR> What do you know, today is the end of my 11 day challenge for pushups and sit ups. Actually went by kind of quick. Now I also have my wife, son, and daughter on daily pushups and sit ups. Outstanding. This means I will continue so I can get that workout in with them; however I am going down to 100 each and probably adding in squats. <BR> <BR> Off to work; and to my daily stairs. <BR> <BR> Goals: <BR> 5 of 3 WODs <BR> ... Thu, 15 Dec 2011 08:02:51 EST WOD 14 Dec 11, Challenges Day 10 of 11 and 10 of 15 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4625067 10 of 11 Push ups and Sit ups <BR> 10 of 15 Clean eating <BR> <BR> First yesterday after work, I did get my run in. I only did 1.5 miles as it was getting dark and the wind was blowing hard. I was actually drifting while I was running. None the less I got some cardio in. <BR> <BR> This morning I woke up and pushed through my 200 each pushups and sit ups. Didn't feel as sore this morning. <BR> <BR> The plan is to run another mile or two after work today. <BR> <BR> Off to work; and to ... Wed, 14 Dec 2011 07:52:48 EST WOD 13 Dec 11, Challenges Day 9 of 11 and 9 of 15 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4623704 9 of 11 Push ups and Sit ups <BR> 9 of 15 Clean eating <BR> <BR> Feeling sore this morning. I had to push through the 200 each pushups and sit ups. Felt good to work through it. Hopefully the rain is over with this afternoon as I want to get out and run. If it is still raining I think I will go out anyway and hit 2 miles. <BR> <BR> Off to work; and to my daily stairs. <BR> <BR> Goals: <BR> 3 of 3 WODs <BR> 1 of 3 Runs <BR> 1 of 3 Stretching (Purposeful...outside of post workout) <B... Tue, 13 Dec 2011 07:46:42 EST WOD 12 Dec 11, Challenges Day 8 of 11 and 8 of 15 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4622323 8 of 11 Push ups and Sit ups <BR> 8 of 15 Clean eating <BR> <BR> Woke up feeling refreshed. I pumped out my 200 push ups and sitting at 130 sit ups...70 more to go. I will do those after work plus some type of cardio. Looks like a rainy day, so I may do some rope jumping in the garage. <BR> <BR> Off to work; and to my daily stairs. <BR> <BR> Goals: <BR> 2 of 3 WODs <BR> 1 of 3 Runs <BR> 1 of 3 Stretching (Purposeful...outside of post workout) <BR> Vitamins ingested www.healthnweal... Mon, 12 Dec 2011 08:34:08 EST WOD 11 Dec 11, Challenges Day 7 of 11 and 7 of 15 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4621162 7 of 11 Push ups and Sit ups <BR> 7 of 15 Clean eating <BR> <BR> While I didn't blog yesterday I did knock out my pushes and sit. We did have a small slip on the diet, but we are pressing forward. I also when for a 1.25 mile run and 3 sets of sit ups with my son. That was some time well spent. <BR> <BR> This morning I am working on my 200 each pushes and sits. Will be done soon. Have a great Sunday. <BR> <BR> Goals: <BR> 1 of 3 WODs <BR> 1 of 3 Runs <BR> 1 of 3 Stretching (Purposeful.... Sun, 11 Dec 2011 10:14:01 EST WOD 9 Dec 11, Challenges Day 5 of 11 and 5 of 15 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4618779 5 of 11 Push ups and Sit ups <BR> 5 of 15 Clean eating <BR> <BR> Okay I was pretty tired and sore this morning. I struggled through the 200 sit ups and knocked out 100 push ups. I finish the 100 this afternoon before I go for my run. I think I will shoot for 3 miles in 30 minutes. Having my raw breakfast so I am sure that will give me a boost. <BR> <BR> Goals: <BR> 6 of 3 WODs <BR> 1 of 3 Runs <BR> 3 of 3 Stretching (Purposeful...outside of post workout) <BR> Vitamins ingested www.he... Fri, 9 Dec 2011 08:35:02 EST WOD 8 Dec 11, Challenges Day 4 of 11 and 4 of 15 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4617559 4 of 11 Push ups and Sit ups <BR> 4 of 15 Clean eating <BR> <BR> 200 push ups done and 60 sit ups thus far. Even though I feel the soreness coming on, I can already see improvement in the number of reps I am able to do at one time. That is good news. We are still doing good with the eating. My wife had to fast for 9 hours for some blood work, so I am sure she is starving...so we have to put extra effort to ensure she eats good as she is coming off the fast. <BR> <BR> Goals: <BR> 5 of 3 ... Thu, 8 Dec 2011 09:56:47 EST WOD 7 Dec 11, Challenges Day 3 of 11 and 3 of 15 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4616201 3 of 11 Push ups and Sit ups <BR> 3 of 15 Clean eating <BR> <BR> So I got up and knocked out my 200 sit ups. I had to use a foot hook for most of the second hundred. The sit ups were starting to get to me...lol. Then I went for a 2.5 mile run burning 368 calories. When I got back I did a quick set of push ups, so I have 150 left for the day. The clean eating is going well on this day three. I think I am actually starting to feel some differences, but I will hold off on confirming. <BR> <BR... Wed, 7 Dec 2011 10:33:37 EST WOD 6 Dec 11, Challenges Day 2 of 11 and 2 of 15 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4614464 2 of 11 <BR> 200 push ups are done. I could feel it in my rotator cuff. I cannot believe it is still hurting. I am going to have to work to build it up. I can actually see the difference in my muscle between the two sides. Have to work this out. I have already done 60 out of 200 sit ups. Will hit 200 before the day is over. <BR> <BR> 2 of 15 <BR> This is an eating clean challenge I am doing with my wife. Healthy food choices, no junk or overeating. We both did good yesterday, with eatin... Tue, 6 Dec 2011 08:14:12 EST WOD 5 Dec 11, Challenges Day 1 of 11 and 1 of 15 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4612912 1 of 11 <BR> I am working through this challenge with my friend. We are getting back to basics...all about body weight movements. Today 200 sit ups as few sets as possible...done; and work through 200 push ups throughout the day (these exercises flip flop). On days when I do not have time to do another workout, this will count as my WOD. <BR> <BR> 1 of 15 <BR> This is an eating clean challenge I am doing with my wife. This is simply as well. Healthy food choices, no junk or overeating. On da... Mon, 5 Dec 2011 08:36:56 EST WOD 3 Dec 11 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4610333 Kept it simple this morning. 100 push ups and sit ups. Now I am going to finish my last cardio session of he week. Then finish with some stretching. <BR> <BR> We have a lot to do toady, so I need to get moving and keep it moving. <BR> <BR> Goals: <BR> 3 of 3 WODs <BR> 3 of 3 Runs <BR> 3 of 3 Stretching (Purposeful...outside of post workout) <BR> Vitamins ingested www.healthnwealthnow.com <BR> Drinking water Sat, 3 Dec 2011 09:12:04 EST Taking it Easy http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4609013 Decided to take it easy today. I am going to get my usual 10 flights and possibly a walk later. Basically a rest day for me. <BR> <BR> I am also preparing for a challenge my friend laid down. The challenge is simply working high rep body weight movements and putting the weights down for minute. In doing so I will probably incorporate some Road WODs and some things I put together myself. <BR> <BR> Off to work. <BR> <BR> Goals: <BR> 3 of 3 WODs <BR> 1 of 3 Runs <BR> 3 of 3 Stretching (P... Fri, 2 Dec 2011 08:28:03 EST WOD 1 Dec 11 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4607234 Based on my goals below it appears I need to get some more cardio in. However it is crazy windy outside this morning, so I stayed in and did work. <BR> <BR> 10 min KB AMRAP <BR> 252 swings <BR> 116kal burned <BR> <BR> Plus my 10 flights of stairs and 100 JJs. <BR> <BR> Then I did some purposeful stretching. <BR> <BR> Goals: <BR> 3 of 3 WODs <BR> 1 of 3 Runs <BR> 3 of 3 Stretching (Purposeful...outside of post workout) <BR> Vitamins ingested www.healthnwealthnow.com <BR> Drinking wa... Thu, 1 Dec 2011 07:42:23 EST WOD 30 Nov 11 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4605558 So I picked out a WOD last night to work through this morning; and it didn't workout out. I guess I slept on my hurt shoulder the wrong way, because I woke in a lot of pain. My shoulder was throbbing and stiff. I chose to take it easy. I simply did 1000 movements of abs work (sit ups, crunches, flutter kicks, etc.). I also did some stretching. Then I will hit my daily 10 flights of stairs. Maybe I will be able to get a jog in after work. <BR> <BR> Goals: <BR> 2 of 3 WODs <BR> 0 of 3 Runs ... Wed, 30 Nov 2011 08:37:28 EST WOD 29 Nov 11 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4603986 Karen <BR> 150 Wall-ball shots @20lbs <BR> 8:16 <BR> <BR> For some reason I felt like I really struggled through this workout. I could not figure out why. None-the-less it is done. I will also do my daily 10 flights of stairs and I am looking for a mile or two run today. <BR> <BR> <BR> Goals: <BR> 1 of 3 WODs <BR> 0 of 3 Runs <BR> 1 of 3 Stretching (Purposeful...outside of post workout) <BR> Vitamins ingested www.healthnwealthnow.com <BR> Drinking water Tue, 29 Nov 2011 08:24:06 EST WOD 26 Nov 11 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4600025 So this morning I was so deep in my own thought I didn't pay attention to the fact that the workout I picked was a Tabata and I timed it straight through. Ooops. O well, I still worked out. <BR> <BR> Barbara <BR> Tabata 5 rounds for time, resting 3 mins between each round: <BR> 20 Pull ups <BR> 30 Push ups <BR> 40 Sit ups <BR> 50 Squats <BR> Total time 26:41 (12 mins of the time is rest) <BR> <BR> Made the kids breakfast and now we are about to go play a little basketball. <BR> <BR> Goals... Sat, 26 Nov 2011 12:45:25 EST WOD 24 Nov 11 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4597798 Happy Thanksgiving. <BR> <BR> I got in a quick workout before the day really begins. <BR> <BR> For Time <BR> 100 30lb Thrusters <BR> 5:36 only 60kal <BR> <BR> I am also working on 200 sit ups for the day...at 30 already. <BR> <BR> Goals: <BR> 3 of 3 WODs <BR> 1 of 3 Runs <BR> 2 of 3 Stretching (Purposeful...outside of post workout) <BR> Vitamins ingested www.healthnwealthnow.com <BR> Drinking water Thu, 24 Nov 2011 10:21:21 EST WOD 22 Nov 11 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4594980 Angie <BR> For Time <BR> 100 each <BR> Pull ups (Body weight rows) <BR> Push ups <BR> Sit ups <BR> Squats <BR> 16:08, 140kal burned <BR> <BR> Feel pretty good after this one. Probably get a family walk in later. <BR> <BR> <BR> Goals: <BR> 2 of 3 WODs <BR> 1 of 3 Runs <BR> 1 of 3 Stretching (Purposeful...outside of post workout) <BR> Vitamins ingested www.healthnwealthnow.com <BR> Drinking water Tue, 22 Nov 2011 07:29:39 EST WOD 21 Nov 11 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4594347 Really not motivated today. I think it may be due to not getting a full nights rest. I didn't do much today <BR> <BR> 30 SDHP <BR> 30 KB Swings <BR> 30 Body weight rows <BR> 30 Assisted pistols each leg <BR> 30 Assisted dips (my shoulder has been hurting again) <BR> 30 Sit ups <BR> <BR> Hopefully I feel better tomorrow. <BR> <BR> Goals: <BR> 1 of 3 WODs <BR> 1 of 3 Runs <BR> Vitamins ingested www.healthnwealthnow.com <BR> Drinking water Mon, 21 Nov 2011 18:36:13 EST WOD 20 Nov 11 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4592451 Simply Run: <BR> <BR> 6 miles <BR> 59:23 <BR> 958kal burned. <BR> <BR> I had to knock down a couple of hills including a big one lasting a half mile running into my 6th mile. <BR> <BR> Goals: <BR> 0 of 3 WODs <BR> 1 of 3 Runs <BR> Vitamins ingested www.healthnwealthnow.com <BR> Drinking water Sun, 20 Nov 2011 13:03:36 EST WOD 19 Nov 11 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4591528 Took an easy workout today <BR> 25 each <BR> Crunches <BR> Flutter kicks <BR> Side crunches <BR> Sit ups <BR> Calf Raise <BR> Vertical jump <BR> Steam engine <BR> Push ups <BR> Leg swings <BR> Squats <BR> Then I went for a one mile jog. Considering doing more today; however I am pretty sore from the week's work. Sat, 19 Nov 2011 16:37:43 EST WOD 17 Nov 11 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4588267 Started my morning with the WOD Chelsea <BR> <BR> Each min on the min for 30 min: <BR> 5 Pull ups <BR> 10 Push ups <BR> 15 Squats <BR> <BR> Seems reasonable at first, but by the 20 min mark I was feeling it. None-the-less I finished every round and ended with some stretching. I will hit another 7 flights of steps today and probably a run after work. <BR> <BR> Goals: <BR> 3 of 3 WODs <BR> 2 of 3 Runs <BR> Vitamins ingested (www.healthnwealthnow.com) <BR> Thu, 17 Nov 2011 08:35:49 EST WOD 16 Nov 11 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4586706 I made this one up on my own (I think, who knows I may have seen it somewhere) <BR> <BR> 15 min AMRAP 50 <BR> Random exercises 50 reps each... <BR> Squats <BR> Push ups <BR> Sit ups <BR> Alt lunges <BR> Twists <BR> Calf raises <BR> Side Bends <BR> Vertical jumps <BR> Flutter kicks <BR> Steam engine <BR> Total 500 reps <BR> <BR> I enjoyed this workout. Now off to work...Today I will also get in 10 flights of stairs <BR> <BR> Goal Tracker <BR> 2 of 3 WODs <BR> 2 of 3 Runs <BR> Vitamins inges... Wed, 16 Nov 2011 08:47:09 EST WOD 15 Nov 11 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4584974 Helen <BR> For time <BR> 400M Run <BR> 21 1.5 pood KB Swing (no 1.5 pood, so I used a #20 and did 42 reps) <BR> 12 Pull ups <BR> 10:57 <BR> <BR> Great workout. I was breathing hard and sweating nicely. Finished up with some stretching and now a good breakfast. Ready for another long day. If I can leave work a few minutes early I will get a run in. <BR> <BR> Added 10 flights of stairs. Went a mini ruck jog (10lbs sack) after work for 3 miles and then a half mile walk. I may knock out some si... Tue, 15 Nov 2011 08:24:30 EST 9620 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4584686 Okay so somehow I find my self at 9620 fitness points when my year goal is 12000. I am not on track. Doesn't make sense...I must have missed some tracking. I was thinking 12000 would be easy. I better get moving to reach my goal. <BR> <BR> Getting busy now... Mon, 14 Nov 2011 23:21:33 EST WOD 12 Nov 11 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4580678 My custom WOD for the day... <BR> <BR> 30 min run for distance: <BR> <BR> 3 miles and 349 kal. Not bad as it was cold, raining, 3 hills, and I had to contest with some dogs. Sat, 12 Nov 2011 10:39:48 EST WOD 11 Nov 11 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4579376 Nicole <BR> 20 min AMRAP <BR> 400M Run <BR> Max Rep Pull Ups <BR> <BR> 8 rounds, 100M. Felt pretty good...my heart was pounding for sure. 318k. Fri, 11 Nov 2011 10:57:00 EST WOD 10 Nov 11 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4577590 This morning I decided not to do a timed WOD, but rather <BR> <BR> 100 Alternating lunges <BR> 100 Crunches <BR> 100 Push ups <BR> 100 Flutter kicks <BR> <BR> Then I ended with some stretching. Just a change of pace...took it easy. I will also knock out another 7 flights of stairs. <BR> <BR> So I ended up doing 10 flights and I did 2 miles worth of sprint work after work. Thu, 10 Nov 2011 08:27:42 EST WOD 9 Nov 11 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4577264 Road WOD 15 <BR> For time: <BR> 100 JJ <BR> 75 Squats <BR> 50 Push ups <BR> 25 Burpies <BR> <BR> Finished in 8:56. Then I hit the stairs at work...7 flights. The stairs will probably be daily at least one trip up. Wed, 9 Nov 2011 23:32:49 EST WOD 8 Nov 11 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4574197 I almost didn't get us this morning, but I pulled myself out of bed. I took my time getting ready and picked a lighter workout. <BR> <BR> 200 Squats for time: 4:47. <BR> My goal was to stay under 5 minutes...Done. <BR> <BR> Then I did 100 crunches. <BR> <BR> I am considering hitting a run after work. I need to put in some more work today. Now to focus on good eating for the rest of the day. Tue, 8 Nov 2011 08:37:51 EST