Challenge for next week...8 hrs of sleep

5 Benefits of Sleep

1. "Health: Not getting enough Z's can compromise your immune systemmaking you more susceptible to viruses. Plus, living in a constant state ofsleep debt can contribute to high blood pressure, cardiovascular disease and type 2 diabetes. 

2. Smarts: Even though your body is at rest, your brain is buzzing. During sleep is when the brain sorts and processes information you absorbed while awake. 

3. Weight Control: Recent research indicates a relationship between insufficient sleep and inability to lose or even maintain weight. 

4. Coordination: Trying new activities that require coordination like step aerobics and playing the piano can be made more difficult after a bad night's sleep. 

5. Beauty: They don't call it "beauty sleep" for nothing. While you sleep, your body repairs itself. Experts say you need 8 hours of sleep to avoid puffy, bloodshot eyes, as well as dark under-eye circles and a pale washed-out complexion.

Here is another great site about the importance of sleep to our heath and how much sleep our kids need: www.helpguide.org/life/sleeping "
 

WOD #40

21-15-9 reps for time of:

Dumbbell squat clean, 20 lbs
Crossfit sit-ups

WOD #39

Oh what a slacker I am...

5 rounds for time of:

9 Deadlifts, 40 lbs
6 Hang power snatch, 20 lbs 
3 Front squats, 40 lbs

WOD #38

3 rounds for time of:

Run 1000 meters
50 Crossfit Sit-ups
Run 1000 meters
50 Push-ups

WOD #37

Life has been a circus lately so I'm not getting these posted in time...sorry

Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 15-20 lbs
10 Box jumps, 18 inch box
10 Bench dips
10 Crossfit sit-ups

WOD #36

12-9-6-3 reps for time of:

Thrusters, 20 lbs
Burpees

Week challenge: no fried foods

"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

The 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

If 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.

Considerations

As 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 heathier 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. ;)"

WOD #35

 6 rounds of:

400 meter run
10 burpees

WOD #35

6 rounds of:

400 meter run
10 burpees

WOD #34

Complete as many rounds as possible in 20 minutes of:

18 Box jumps
15 Knees to elbows
12 Push-ups

WOD #33

Complete as many rounds as possible in 45 minutes of:

Run 800 meters
80 Squats
8 Pull-ups (jump up, slow down or reverse pull-ups)

WOD #32

7 rounds for time of:

7 Push press,  20 lbs
7 Crossfit sit-ups
7 Burpees

This weeks challenge: drink more water

5 Ways Drinking Water Can Help You Lose 

Weight

Does drinking water help you lose weight?

The benefits of drinking water are as plentiful as this substance is on the earth. And like the earth, our bodies are about 70% water, yet so many of us deprive our bodies of this readily available, free drink. By filling up your body's "tank" with water every day, you will definitely begin to lose weight and feel better.
If you have ever wondered, "Does drinking water help you lose weight," you're not alone. Here are five reasons why drinking water helps you lose weight ... And "drinking water" means 2-3 quarts per day.*

1. Drinking water makes you feel more full and less hungry

Various research shows that if you drink 2 cups of water 30 minutes before a meal then you will consume 75 calories less on average during that meal. That full-feeling, helping you to shave off 75 calories a meal, may not sound like anything significant to you, but think about it this way. If you ate 75 calories less for 2 meals a day, then in one day that is 150 calories less, and in one year that is that is 52,800 calories less. Divide that by 3,500 (the number of calories to lose 1 pound) and you've got yourself a 15 lb. weight loss in one year!

2. Drinking water helps your body burn stored fat

When you are trying to lose weight the parts of your body that you're focused on probably are not your kidneys and liver, but these parts are vital to weight loss. So a quick bio lesson is in order. The job of your kidneys is to eliminate waste. One job of your liver is to metabolize stored fat into usable energy. If your kidneys don't get enough water to do their job (eliminate waste), then they "ask" the liver to help out. The liver dutifully says, "yes," but it is your body that suffers. You see, if the liver is doing the work of the kidneys then it has less resources to do its own job well - and remember, its job is to burn fat. So you can help your liver do its job better, by helping your kidneys out, by drinking more water. Pretty simple.

3. Drinking water gives you more energy

Even the slightest bit of dehydration can leave you feeling sluggish and that's not a good thing if you are trying to lose weight. Look back at the bio lesson on the liver. Recall that one job of your liver is to burn fat intousable energy. You do not want to be lacking in usable energy if you want to lose weight. Losing weight involves activity, moving, exercise, and if you are sluggish what is the first thing you do - probably sit on the couch in front of the television instead of going for a brisk walk or run. Being sluggish just weighs you down (pun intended). But you can turn it around by filling up with water, feeling more energetic, and becoming more active.

4. Drinking water helps build muscle

Anyone who has ever been interested in weight loss probably knows that muscles burn more calories at rest than fat. So the more muscle you have, the more fat your body burns even when it's at rest. If you just look down the aisle at the store, you will see protein product after protein product to help with muscle development and to give you energy. And while protein is certainly necessary, water should not be overlooked. Think of it this way, blood plasma is 90% water and so water is like an ever-flowing stream in your body that carries oxygen and nutrients to your muscles, organs and entire body. This water transportation system, delivering nourishment, is not only vital to keeping your muscles hydrated so they contract, function, and build up optimally, but necessary for your entire body to have an overall feeling of well-being.

5. Drinking water increases metabolism

When you think of metabolism, think of fat-burning. If you could burn fat faster and more efficiently then you could lose more weight. German researchers once conducted a study where they measured the participants' resting metabolism before and after they drank about two cups of water. The results showed that after 10 minutes their rates of metabolism began to pick up, after 40 minutes their metabolic rates' were 30% greater, and they remained at this faster rate for at least an hour. Simply put, increased metabolism burns more calories and when you are losing weight calorie burning is a critical piece of the equation.

WOD #31

Been a rough weekend.  Here is a very late post.

1000 meter run
50 Thrusters, 20 lbs
30 push-ups

WOD #30

Sorry I didn't post this...

1000 meter run
50 Thrusters, 20 lbs
30 push-ups

WOD #29

5 rounds for time of:

Run 400 meters
21 Deadlifts, 40 lbs

WOD 28

Sorry so late. Had early appointments...

2 rounds for time of:
100 Jump rope
50 Shoulder to overhead (shoulder press), 20 lbs
25 Knees to elbows

WOD #27

Complete as many rounds as possible in 7 minutes of:

7 Deadlifts, 40 lbs

20 meter Sprint
14 One legged squats
21 Jump rope 

20 meter Sprint

WOD #26

3 rounds for time of:
Run 800 meters
Rest 2 minutes

Next weeks challenge...

NEXT WEEK'S ADDED CHALLENGE: reduce sugar intake
 (this will be my greatest challenge yet!)

"Mamas, I want you to start to be aware of how much sugar you are consuming every day and start to cut back or cut out super sugary foods from your diet. If it is dessert at night, give yourself half of your normal portion. We all know what our own sugary vices are. Let's hold ourselves accountable and start our sugar detox and accelerate our progress on this fitness journey. "

Dangers of Sugar

"The dangers of sugar are very serious. Excess sugar intake will do more to derail your weight loss eating plan than just about anything else. If you limit sugar in your diet, you will go a long way to getting incredible results with your weight loss eating plan.

The Hidden Dangers of Sugar

The Dangers of Sugar - When I researched the bad effects of sugar in our diet, I was astonished at how harmful sugar is to our bodies. We've all learned how sugar can rot our teeth, increase our risk of getting diabetes, and make us gain weight. You may be surprised at how many other bad effects sugar has on our system over the long term.

How Sugar Can Ruin Your Healthy Weight Loss Plan:

If you limit your sugar intake, you will be well on your way to building the body of your dreams. That's because excess sugar intake will do more to derail you from reaching your weight loss and fitness goals than just about anything.

The problem with sugar is that it tastes so darn good. Therein lies the rub. If sugar treats tasted like broccoli, it would be easy to avoid them altogether. Because sugar tastes good, it can be very difficult to avoid consuming excess amounts of it. Sugar is habit forming. It is addicting. And that can lead to all kinds of health problems. Sugar has absolutely no nutritional value. Consuming a lot of sugar is the equivalent of taking a daily fat pill.

Once we start eating sugar, it's difficult to stop. The more of it we eat, the more we crave.

Sugar is largely responsible for unwanted weight gain, excess fat, and excess sugar intake leads to obesity for too many people.

Sugar can give us a short-term spike in energy, but then we have an energy crash. Sugar actually robs us of energy, and that creates a vicious cycle where we exercise less, become even more sedentary, and gain even more weight.

Excess sugar intake is one of major reasons why many people don't realize their goal to lose weight or build a lean, muscular body. You cannot continue to take in excess amounts of sugar and expect to build the body that you desire.

There is a lot of media coverage about the dangers of saturated fat (and for good reason), but there is not enough coverage on the dangers of sugar. Limit both sugar intake and saturated fat in your diet, and you will see astonishing changes in your body. You will not believe the difference.

Dealing With Sugar Cravings:

We all struggle with food cravings. If you learn strategies of how to deal with sugar cravings, you will go a long way to reaching your weight loss and fitness goals.

Don't beat yourself up if you give in to the craving. You're human. Beating yourself up over the occasional slip up is only going to demotivate you and discourage you.

How Sugar Can Destroy your Body and Your Health:

One of the dangers of sugar is that sugar raises your blood sugar levels (makes sense). But sugar can also cause hypoglycemia. Over the long-term, excess sugar in your diet speeds up the aging process, increases your risk of getting cancer, heart problems, contributes to diabetes, can lead to osteoporosis, hurt your eyesight, and can cause arthritis.

For you ladies out there concerned about keeping your skin looking young, sugar plays a role in giving you wrinkles and aging your skin.

No Sugar Diet - Benefits of Cutting Sugar from Your Diet:

While we're not suggesting that you never eat sugar (that is extreme), if you adopt a a no sugar diet most days of the week, you will see quick weight loss results.

To put a more positive slant on it, if you limit your sugar intake, you lower your risk of degenerative diseases, slow the aging process, save hospital bills and medical bills, and improve the quality of your life. If you avoid the dangers of sugar, and limit your sugar intake, you'll look better, feel better, and perform better.

If you can discipline yourself to cut back on sugar, your chances of you getting serious results from your weight loss eating plan skyrocket. Cut back on sugar and the pounds will melt off your body.

Eating a lot of foods that contain too much sugar is habit forming. And like any other bad habit, the habit of eating too much sugar can be broken. Begin by cutting back on sugar a little at a time. Progressively cut back even more until you get to the point where you are consuming very little sugar in your diet. Substitute snacks that contain little or no sugar. Over time, it will get easier and easier to substitute good foods for the bad foods. You will train yourself to avoid the dangers of sugar.

We're not suggesting that you never eat sugar. Life is too short to never have candy bars, chocolate cake, and ice cream. Rather, work on cutting back on your sugar intake. The more you cut back on sugar, the more results you will see with your diet plan and your fitness goals.

Save the sugar foods as a way to reward yourself for your discipline with your diet plan. Create an incentive system where you reward yourself with your favorite sugar foods when you reach a weight loss or fitness milestone. This can be very effective in helping you reach your fitness goals."

WOD #25

20 Leg lifts (supermans)
30 Wall ball shots, 10 lb ball
20 Knees to elbows
30 Box jumps, 18 inch box
20 Sumo-deadlift high-pull, 20 lbs
30 Burpees
20 Push press, 20 lbs
40 Walking lunges (40 total steps)

WOD #24

Max rounds in 3 minutes of:
3 *Power cleans, 30 lbs
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

*Power clean demo

WOD #23

For time:

20 Front squats, 40 lbs
30 Box jump, 18 inch box
40 Kettlebell swings, 15 lbs
50 Wall ball shots, 10 pound ball

WOD #22

As many rounds in 20 minutes of:

Run 400 meters
7 push-ups

WOD #21

3 rounds for time of:

15 Push-ups
15 Pull-ups (jump up, lower down)
30 Deadlifts, 40 lbs
30 Box jumps, 18 inch box

WOD #20

5 Knees to elbows
10 Deadlifts,40lbs
15 Crossfit sit-ups
50 Jump jacks
5 Knees to elbows
10 Deadlifts,40lbs
15 Crossfit sit-ups
100 Jump jacks
5 Knees to elbows
10 Deadlifts,40lbs
15 Crossfit sit-ups
150 Jump jacks
5 Knees to elbows
10 Deadlifts,40lbs
15 Crossfit sit-ups
200 Jump jacks

WOD #19

Run 800 meters
50 Squats
Run 800 meters
50 Crossfit sit-ups
Run 800 meters

WOD #18

3 rounds for time of:
7 Push-ups
21 Dumbbell thrusters, 10lb dumbbells

WOD #17

I'm scared for today...

"Filthy Fifty"

For time:
50Jump rope

50 Burpees
50 Wall ball shots, 10 pound ball
50 Back extensions (supermans)
50 Push press, 20 pounds
50 Knees to elbows
50 Walking Lunges (50 steps)
50 Kettlebell swings, 15 lbs
50 Crossfit sit-ups

50 Box jump, 18 inch box

WOD #16

For time:

15 Thrusters, 30 lbs
Run 200 meters
20 Thrusters, 24 lbs
Run 400 meters
30 Thrusters, 20 lbs
Run 800 meters

WOD #15

3 rounds of:

20 Overhead or front squats, 30-40 lbs
50 Jump rope

NEXT WEEK'S ADDED CHALLENGE: no food after 8:00pm 

  

Eating Before Bed – What to Avoid

"One of the most important keys to your weight loss journey is not eating before bed. Eating before bed gives our body immediate fuel to be used as energy – the only problem is we don’t need energy at this time. The food that is not used for normal body processes (our bodies are still active when we sleep) is left to be digested by the body and is eventually stored. This is a lot of activity for a body that wants to be resting!
While on a weight loss journey we want to maximize the number of pounds we can lose everyday in a healthy manner. A great way to do this is to stop eating 2 hours before we go to bed. Not eating before bed allows our body’s natural sleeping metabolism to help us burn fat while we sleep. Instead of the sleeping energy processes using our pre-bed snack for fuel they are able to breakdown fat to gather energy to recover from our day. This is an important part of any weight loss journey and can be stalled by eating before bed.
By not eating after 8 pm we are limiting those extra calories that we may have eaten! Stop the madness and save yourself from these extra calories by not eating before bed.
Getting a good night sleep is important for everyone. It helps us re-energize from long, tiring days, rebuild our muscles from intense workouts, and relax our mind from the stresses of daily living. Eating before bed can have negative effects on our sleep quality. It can make us feel bloated, uncomfortable, stuffed or too hot. It can ruin our sleep. On top of that many people experience acid reflux if they eat in bed or eat and lie down right away making getting a good sleep much more difficult. If you feel like your sleep has been interrupted by poor digestion or stomach issues make sure you aren’t eating 2 hours before you go to bed.

Sleeping is the perfect time to give our body a rest from food. It wants to digest what it already has to deal with and doesn’t want you to add to the fire. This is saying that you are sticking to your 5-6 smalls meals per day and aren’t overly hungry at bed time. I will list a few pre-bed snacks for those who NEED an after dinner snack. There are going to be times when you need to eat before bed. Don’t go to bed hungry. If you can’t help it and need an after supper snack you need to try these few tips:

• Re-evaluate your daily meals – are you eating enough throughout the day? Have you eaten every 3 hours today?
• Make sure you are eating vegetables, a lean protein and a healthy fat for supper. This combination will keep you feeling full longer.
• First try drinking a glass of water. Sometimes we are really just thirsty and water will do the trick.
• As a last resort, try one of these after supper snacks – a banana with peanut butter, celery with peanut butter or a handful of almonds

 Reducing the Want to Eat Before Bed

One of the main reasons people eat at night is they don’t eat enough during the day. Many people have their biggest meal at dinner and then snack before bed. This extreme hunger from not eating during the day causes over-eating and worse cravings at night. The best way to prevent this is to eat small meals every 3 hours throughout the day and keep your body burning.
Much of our bedtime snacking is caused by stress. Stress is such a huge factor is stalling weight loss and can ruin your efforts if you let it! Recognize your stress don’t let it consume you. Do not turn to food in times of stress. One of the best ways to cut your nighttime binges is to reduce your overall stress! Try things like mediation, yoga or massage to reduce your stress and prevent eating at night.
Here are other ways to stop eating before bed:

• Eat 5-6 small meals throughout the day.
• Keep all junk food out of your house.
• Form a habit of not eating after a certain time (if you go to bed at 10 pm stop eating every night at 8 pm)
• Do your workouts in the morning.
• Eat protein, healthy fats and lots of vegetables at supper time.

 Your Challenge This Week 

Today I want you to stop eating 2 hours before bed! You will feel lighter, less bloated, have increased weight loss, better sleeps and more energy. These are some amazing reasons to take on this added challenge."

Homemade laundry detergent

I attempted to make my own laundry detergent and it was soooooo easy. It literally took 5 minutes to make 2 batches and it is dirt cheap. I figure under $1 for 16-32 loads depending on how dirty or large your load is.

If you get your soap at Costco it's super cheap (even wait for their coupons for more of a deal) or I got a large pack at target that made each bar .47. A box of Borax was $3.50 at Target so I'm sure it's cheaper at Walmart. I didn't find the soda at Target but I didn't look hard since I had some.

Powdered Laundry Soap:
2 cups finely grated soap (Ivory, Fels Naptha, Zote, homemade, or a combination)
1 cup borax
1 cup washing soda

Mix and store in a can or what have you. Use 1-2 T per load. I put mine in a food processor to make it more fine and look like store bought. I am also going to buy a grater and measuring cups just for this and keep it in a bucket so I don't contaminate our food ;) and its ready for next time.

Since there is no water added…it is very concentrated and you hardly use any per load!

Just tried mine today and it smells great. I used Irish spring mountain fresh or something like that.

You can make liquid but it is more involved and I like easy and 5 minutes I can do.

WOD #14

5 rounds of:

15 pushups
40 CF situps
50 squats

I might try goblet squats.  You hold the medicine ball under your chin and your hands hold it like a cup while you squat.  CF situps are hard towards the end but I don't feel sore so I must be doing something wrong so I think I might try holding a very small weight.  We'll see.....

WOD #13

3 rounds of:

Wall ball, 10 lbs (Reps)
Sumo deadlift high-pull, 15-30lbs (Reps) sumo deadlift demo
Box Jump, 18" box (Reps)
Push-press, 20lbs (Reps) push press demo
Crossfit sit-ups (Reps)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.

Add your points and post them to comments.

WOD #12

For Time:

30 pushups
40 walking lunges
50 kettlebell (15lbs)
60 crossfit situps
70 burpees

WOD #11

Run 10k (6.2 miles)

Surprise yourself!

"you are whoever you want to be. 

you just have to decide to be it."

90 day "Crossfit Mama" challenge...day 12

  Just an FYI...This is all from the site/blog that I am 

following crossfitmamas.com.  I have added it to my blog so I can

 use it as a reference later and to keep my own log on each workout.  It is a great site and has all the demo videos for each 

WOD (workout of the day) but I take NO credit for all these workouts.  I modify them if I need to but it is all her and her hard work!  

Just wanted to make that clear...

90 DAY CHALLENGE: DAY 12

Week 1: no caffeine

                                                                   Week 2: no soda

NEXT WEEK'S ADDED CHALLENGE: only fruit or veggie snacks (in addition to week 1 & 2)

"Eating 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

It 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

Athletes 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

During 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

Contrary 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

There 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."

WOD #10

As many as you can in 12 minutes of:

5 pushups
10 wall ball shots, 10lbs.  Toss at least 10ft high against a wall.
15 crossfit situps

(or thrusters if you don't have a wall ball)

WOD #9

Complete as many as you can in 20 minutes:

Run 400m
21 deadlifts, 30-50lbs

dead lift demo

WOD #8

Sorry this is so late...

70 burpees
60 crossfit sit-ups
50 kettle bell swings, 15 lbs
40 push ups
30 squats

WOD #7

5 Rounds for time:

Run 800 meters
15 kettlebell swings, 15lbs
15 pushups

WOD #6

For time:

150 Wallball shots with 10 lb ball or thrusters if you don't have 10ft wall or ball.

**This weeks added challenge is no soda in addition to no caffeine**

WOD #5

3 rounds of:

100 ft walking lunges (apx 30)
50 squats
25 back extensions

WOD #4

5 Rounds for time of:

Run 400 meters
*10 Burpee box jumps, 18" box
10 Sumo-deadlift high-pull, 15-30lbs
10 Thrusters, 20lbs
Rest 1 minute

YouTube video for burpee box jumps:

* http://www.youtube.com/watch?v=E5TOVmvuNX4

I'm going to be doing a swim so I don't think I'll be including the 400m run or maybe jumprope for 1.5 min.  Good Luck!

WOD #3

32 rounds, 20 seconds on, 10 seconds rest:
*8 rounds- back extensions
8 rounds push-ups
8 rounds sit-ups
8 rounds squats


I'm going to use a timing app that will do all the timing and breaks for me. I tried to find it in the App Store but couldn't, sorry. Hopefully I can keep track, maybe I'll write them down this time :)

I will be doing a run before as we'll.

*back extension video: http://m.youtube.com/#/watch?v=Bw9YuQTTc58&desktop_uri=%2Fwatch%3Fv%3DBw9YuQTTc58

Today's results and what worked for me

I completed 11 rounds. I need something to count for me because it is hard for me to keep track.

I used a shower curtain rod that I had. It worked great. I was only able to do 4 rounds with crossfit sit-ups so each round i did a different type of sit-up/crunch. I would then roll over and do push-ups and stand for squats.

Since I need to keep up on training I also did 9 miles/20 minutes on my trainer.

WOD #2 of Mama Challenge

WOD (Workout Of the Day)

Do as many rounds as you can in 20 minutes...

*5 reverse pull ups (heres how: http://www.youtube.com/watch?v=huqcxm8G_uw )
10 push-ups
15 squats
20 Crossfit sit-ups (full sit-ups but with your knees bent and soles of your feet touching the whole time)

The benefit to crossfit sit-up are you utilize your all your abdominal muscles instead of your hipflexers.

*My pull-up bar has to go in a door jam so I will be using a bar or a broomstick between the arms of my couch or the counter (be careful) to do my reverse pull-ups.

Good Luck!

Crossfit stickman cheat sheet

This picture is going to be bad but it works for me. I watched all the workout videos then drew stickman to help remind me. Maybe it can help you. If it is really bad let me know and I'll try something else.

90 day Crossfit Mama's challenge

I have so many resolution this year that I think posting and writing them down might be the way to hold myself accountable.

My fitness/health goal: Workout 5 times a week.  That hopefully look like: Run 3x/wk, swim or bike 2x/wk, and do a short crossfit workout at least 3x's/week with one of the other workouts.  Eat less treats.  I am working on self control at the moment so I have not set a specific goal for my treat limits yet...baby steps!

I have really wanted to get into crossfit (a mix of bursts of cardio and weights in rounds or a certain amount for a certain time).  I have found a few great sites that the workout give you a great workout and in about 20-30 minutes and even has videos to show you how to do each type of exercise.  I drew up a cheat sheet of stick men :) The equipment is minimal too and you can be creative in substituting.

Equipment needed: (preferred sub if you don't have)
10-20 pound dumbbells (I only have 10's now but might look for 20 at a secondhand store)
jumprope
pull-up bar (we have one that goes in your door jam.  I think it was $9.00)
10 pound weight ball (I don't have I will have to think of a sub)
18" box (I will use a bench that I have but make sure it is very stable and secure)
timer

One of the sites is doing a 90 day challenge so I thought that would help me.  I just started today so it isn't too late.  Just weigh yourself and measure yourself, if you'd like.  She is also challenging everyone to remove something for a week but it gets added to the next week and so on.  This week is no caffein.  I will be adding addition runs/bikes/swims that I can squeeze in to work towards my triathlon season.

Today's workout is:
Do 6 set for time (Do all 4 6 times and time yourself)
24 squats
24 walking lunges
24 pushups
run 400 meters

My time today was 29:07.  My treadmill is in the other room so I had to run to it but I am moving it soon so hopefully I can improve.  Your time doesn't need to be compared to mine. (It's not that great of a time, I'm just sayin')  If you'd like you can comment on what your time was so you can keep track too.

Time your exercise and try to improve the next time.  I do girl pushups.  If you don't have a treadmill or know how long 400 m is then replace it with something that will elevate your heart rate as much as it would to do one lap around a track (around 1.5 min fast-3 slow).  Like jumprope, elliptical, running down the block, jumping jacks, use your imagination!  The site is http://www.calicrossfit.blogspot.com/  You can sign up for the daily emails too.

The other site is http://blondeponytail.com/ she has an amazing recipe for energy bars but I need to do the nutritional info on them.  She also have a ton of crossfit workouts.

So, I will be doing her workout but I don't have the shakes but I do have other protein shakes that I can use.  I would love to have others do this with me.  Please don't be intimidated, do what you can.  If you have any questions I will answer them if I can :)

Wishing you and I "GOOD LUCK, this is very doable"!