Thursday, 22 NOVEMBER 2012


Photo challenge - take a picture of yourself wearing either a Black and Gold CF t-shirt or a WOD for Warriors t-shirt.  Email pix to: and I will upload the compilation on Sunday evening for everyone's entertainment!  

I am very thankful for all of you who continue to push yourselves and each other physically and mentally and make us all stronger!  We've had a great morning crew so far this year and I am very thankful for all of you that come in bright and early and get after it!

Just because it's Turkey Day, doesn't mean that you should sleep late, eat like a pig, and blow off your personal fitness!  Today you have two options and you should do your very best to do one of the following:

Option A:
For time -
25 x push-ups
25 x sit-ups
Run 1 mile
50 x push-ups
50 x sit-ups
Run 1 mile
25 x push-ups
25 x sit-ups

Option B:
Get outside and RUN!  Go for at least 30 minutes and try to mix in at least 6 intervals in.  For the intervals, pick a amount of time (i.e. 30 seconds) or a distance (i.e. approx. 200 meters, 2 light poles on your street, etc.) and do an all out sprint for that duration/distance, and then return to your regular running pace.  Intervals help fire up your metabolism and help build speed, strength, and cardio endurance!

Post your option of choice and results to comments.

Have a great Thanksgiving!


Adam said...

everyone is ill at the Grim house, so the best I could muster today so far was walking about a half mile while my son rode his bike. Hoping to sneak out later to get a workout in.

Happy Thanksgiving! I'm thankful for all of you!

Matt said...


I will do today's WOD tomorrow or Saturday. I played "Turkey Bowl" football today for over 2 hours. I wore my B&G shirt and took a pic which I will send in.

ErinM said...

Mix of activities today, but will make this one up tomorrow morning.

Swimming - 2050 meters (sprint work: 15x50m with 5 seconds rest)
Judo - technique and drills, followed by 6 bouts of 5 min.
Krav Maga - 1.5 hours of learning how to counter baton and knife attacks