CrossFit WOD’s and GNC Winners

Let’s catch up a little bit before the winners of GNC’s Live Lean Challenge are selected! Since the Runner’s World half marathon, I have been focusing mainly on HIIT and CrossFit.

CrossFit definitely helped Coach and I prepare for the hilly Beer & Bagel run. And, I know it helped me tackle the Runner’s World course as well.

Last week, I shared a sample WOD that included running, push-ups & kettle bells swings that aired on a local news station.

Here’s another WOD:
5 rounds for time, meaning as fast as you can!

50 feet of overhead walking lunges using a 35 lbs. plate (guys use a 45 lbs plate)
21 burpees


I finished in 13:00 minutes flat. We went through a burpee breakdown which helped my efficiency in knocking those suckers out!

Want another one? This is a benchmark workout, one of The Girls.

20 minutes AMRAP (as many rounds as possible)
5 pull-ups
10 push-ups
15 squats

For a push-up how-to video, visit HERE.

Pull-ups have intimidated me in the past, but I was pumped to string kipping pull-ups together for this WOD! I got in 9 rounds + 5 pull-ups + 3 push-ups. That’s 50 pull-ups, 93 push-ups & 145 squats for the day!

This WOD takes lots of upper body strength, and I really slowed down on the push-ups.


We visited some friends on Halloween to see their over-the-top display that we have heard so much about! They have a destination trick-or-treat house and greeted almost 600 trick-or-treaters!!

Then, we treated ourselves to frozen yogurt. Can you feel the sugar coma through the screen?

I looked up in time to capture this gem the other day:

Cooper stuck in between our sectional! He really wasn’t all that uncomfortable, but I couldn’t resist!

GNC Live Lean Challenge Winners!

1. #73 Courtney
2. #54 Tonia
3. #14 Christina 
*Edit: 2 winners failed to step forward to claim their prizes. Here are 2 new winners!
4. #31 Kat 
5. #49 Candice

Congratulations winners! Please email me blondeponytail [at] hotmail [dot] com with your mailing address so we can get you hooked up with your GNC prizes!


  1. Awww that picture of Cooper is adorable!
    Erica { } recently posted..My First 5k! The Great Pumpkin RunMy Profile

  2. Great picture of Cooper. I can’t wait to get back to crossfit. Right after Thanksgiving I think.

    The Kidless Kronicles
    Nicole@TheKidlessKronicles recently posted..Monday: Namaste and Blog UpdatesMy Profile

    • Oh yeah! Are you excited to get after it again?!

      • I am VERY excited. We just moved from NC to AZ and I was able to get a couple of different Living Social deals to try a couple of different boxes before committing.

        The Kidless Kronicles
        Nicole@TheKidlessKronicles recently posted..Monday: Namaste and Blog UpdatesMy Profile

        • Good job! Not all CrossFit boxes are the same!

        • Kerry Artis says:

          No, not all Boxes are the same, but you learn something unique from each and everyone. The people you met are amazing and you will create a bond of friendship like no other. So as far as shopping for one… You need to look for affiliates, ones with level 1 CrossFit Trainers, flexible hours to suit your schedule needs. Most boxes allow you to visit and train from one to another, too. We have lots of competitions and fundraisers. And we all support each other to the end…
          Nutrition is another very important part of CrossFit, once you’ve joined a Box and completed your Elements which are the foundational movements of CrossFit. You cannot CrossFit until those requirements are met.
          Hopefully this was some help, don’t give up, fight through every negative thought you may have! I promise. It is so worth it. CrossFit will change your life!!!

  3. Lovvvve that you post all of these workouts! So pumped to try one out tonight. I’m also going to get crazy with the push ups and start working on my form! That picture of Coop…OMGEEEE! I love him. 🙂

  4. Wow that is an awesome halloween house…I honestly hope that is my house one day…would be so cool!
    Ed recently posted..It’s Nuts!: Natural Laundry DetergentMy Profile

  5. Whoooooo I won!!!! SO excited I looooove GNC. Also- Can I have your dog? He is so adorable!!
    Courtney @ Journey of a Dreamer recently posted..Faster vs StrongerMy Profile

  6. Burpees are great. Love how the rev my heart! recently posted..Running to RunMy Profile

  7. I just did a kettlebell swings/push up WOD yesterday and can barely move. The Level 1 class did “Cindy”, it was freaking me out the whole time.

    So excited to have won! Emailing you now!
    Tonia recently posted..pv.body review and 20% off for you …My Profile

  8. Wahoo!!! So excited to have won GNC!!! 🙂 Thanks Jess for the opportunity! And love the Cooper pic … dogs are the best aren’t they 🙂
    Christina recently posted..Indianapolis Monumental Half Marathon 2012 recapMy Profile

  9. Yeah Courtney!!!!!

  10. hahahahaha Cooper is hilarious!
    Corrie Anne recently posted..Decision Day DogsMy Profile

  11. How cool that you were on the news!!!!!
    STUFT Mama recently posted..Tuesday Talk- Playing FavoritesMy Profile

    • Thanks! Glad they featured CrossFit Omaha and I somehow got in there! I think a lot of people don’t know what it is, so the segment helped!

  12. Can I just say that I love you?! You’re such a great role model, Jess. You show people that you can occasionally enjoy other foods (i.e. froyo and bagels) and work hard every day. It doesn’t mean that you “cheated.” It’s just life! I know you agree. Just wanted to pop in and let you know that you’re a rock star! xoxo
    Heather @ For the Love of Kale recently posted..How I Got My Vegas GlowMy Profile

  13. So I did this burpee/lunge workout, but I had to modifiy it down to 20lb med. ball and 15 burpees x4 rounds 🙁 (At 9:43) But I loved it! And finished it off w/ some upper body and ab work. Love reading your blog and getting new exercise and fitness ideas!


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