Wednesday's WOD and a Tip

Ever heard of the term "fire breather?" It's a term commonly used in the CrossFit community, many times after an extremely difficult workout. I found a definition for it that seems to sum it up pretty well.

Fire breather: 1. One who faces the triumphs and tribulations of great physical opposition with an indomitable spirit. 2. An optimistic energy associated with the heart of an athlete.

After this morning's WOD, I would call all of my boot campers fire breathers. 

7 Rounds (Ouch):

-Run 300 m. including one time up and down stairs

-15 Dumbbell Swings

-10 Burpees

A little blurry, but some of the action this morning.

*Great Times: Nelia-20:47, Jessie-23:30, Rosie-24:00, Kandice-24:16, Nicole-24:23, Amy-24:40, Karina-24:54, Kirsten-25:30, Suzanne-25:35, Kelly-26:18, Cathy-26:30

Then...

2 Rounds:

-5 PERFECT Push-Ups (Rigid body, chest must touch the ground)

-1 Minute Plank

-2, 10 second Bridge Holds

-20 Scissors 

Awesome job to all my fire breathers! What an killer workout, with basically zero time to catch your breath. Anyone that says you can't get in an awesome workout in under 30 minutes with very little equipment is sadly mistaken or looking for an excuse not to exercise. Also, I saw some major improvements with the food journals. Keep up all the hard work and try to steer clear of any late night temptations (namely, criss cut fries). Ready for some lifting on Friday?

Isn't this the truth?

*Quick Eating Tip: When making/ordering food, choose ONE fat. For example:Cheese OR mayo on a sandwich, sour cream OR cheese on a taco. However, a few of your best options for fats are avocado, guacamole or olive oil. CHOOSE ONE!!