tag:blogger.com,1999:blog-857562727167758912011-08-14T14:02:00.632-07:00SWFFT OIChttp://www.blogger.com/profile/13920189752830902222noreply@blogger.comBlogger211100tag:blogger.com,1999:blog-85756272716775891.post-81929555558818667892011-08-14T14:02:00.001-07:002011-08-14T14:02:00.675-07:00Load the quads before the hamstrings<br /><br /><br />-- <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/85756272716775891-8192955555881866789?l=sansfit.blogspot.com' alt='' /></div>SWFFT OIChttp://www.blogger.com/profile/13920189752830902222noreply@blogger.com0tag:blogger.com,1999:blog-85756272716775891.post-21841929268933853182011-05-03T05:08:00.001-07:002011-05-03T05:08:57.988-07:00Mac attack<br /> Mac and cheese x3 for the day <br /><br />5 jumping jacks<br /><br /><br />-- <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/85756272716775891-2184192926893385318?l=sansfit.blogspot.com' alt='' /></div>SWFFT OIChttp://www.blogger.com/profile/13920189752830902222noreply@blogger.com0tag:blogger.com,1999:blog-85756272716775891.post-75201923037055620022011-04-12T08:44:00.001-07:002011-04-12T08:44:45.308-07:00Raise that Ho<br /><br />Eat 3 ho ho's<br />Perform 3 calf raises<br />Eat 2 ho ho's<br />2 calf raises<br />1 ho ho<br />1 calf raise SLOW (feel the burn)<br /><br /><br />-- <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/85756272716775891-7520192303705562002?l=sansfit.blogspot.com' alt='' /></div>SWFFT OIChttp://www.blogger.com/profile/13920189752830902222noreply@blogger.com0tag:blogger.com,1999:blog-85756272716775891.post-60067202410546189322011-03-29T06:53:00.000-07:002011-03-29T06:53:49.774-07:00Nutrition<br /> Conduct workout with Gatorade and 2 added Stevia packs.<br />Workout<br /> 4 rounds of 2 minute Shakeweight swings/jerks<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/85756272716775891-6006720241054618932?l=sansfit.blogspot.com' alt='' /></div>SWFFT OIChttp://www.blogger.com/profile/13920189752830902222noreply@blogger.com0tag:blogger.com,1999:blog-85756272716775891.post-41237701891634832002011-03-28T07:22:00.000-07:002011-03-28T07:22:30.622-07:00NUTRITION<br /> Include 5 packs of artifical sweetener in each coffee/tea consumed.<br /><br />WORKOUT<br /> Don't.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/85756272716775891-4123770189163483200?l=sansfit.blogspot.com' alt='' /></div>SWFFT OIChttp://www.blogger.com/profile/13920189752830902222noreply@blogger.com0tag:blogger.com,1999:blog-85756272716775891.post-4609646385752357902011-03-22T17:46:00.001-07:002011-03-22T17:46:39.939-07:00Olive Garden<br />Thigh master<br /><br /><br />-- <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/85756272716775891-460964638575235790?l=sansfit.blogspot.com' alt='' /></div>SWFFT OIChttp://www.blogger.com/profile/13920189752830902222noreply@blogger.com0tag:blogger.com,1999:blog-85756272716775891.post-61674792854272695072011-03-22T17:45:00.001-07:002011-03-22T17:45:58.881-07:00Eat rice cakes<br /><br />Sleep 3 hrs <br />Workout<br />Sleep 3 hrs<br /><br /><br /><br /><br /><br />-- <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/85756272716775891-6167479285427269507?l=sansfit.blogspot.com' alt='' /></div>SWFFT OIChttp://www.blogger.com/profile/13920189752830902222noreply@blogger.com0tag:blogger.com,1999:blog-85756272716775891.post-19577589465918259042011-03-21T07:03:00.000-07:002011-03-21T07:03:32.901-07:00Complete 5 rounds of:<br />Run 1 mile (slow)<br />Eat 1 bowl of Oatmeal<br /><br />Celebrate with a 2 liter of Root Beer<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/85756272716775891-1957758946591825904?l=sansfit.blogspot.com' alt='' /></div>SWFFT OIChttp://www.blogger.com/profile/13920189752830902222noreply@blogger.com0tag:blogger.com,1999:blog-85756272716775891.post-5798930226593996152011-03-17T02:23:00.001-07:002011-03-17T02:23:12.210-07:00Happy St Pattys.<br />Enjoy!<br /><br /><center><a href='https://picasaweb.google.com/adam.kruppa/CrossFitSWFFT?authkey=Gv1sRgCJ-ovf7n4qGhjQE#5584977005152204418'><img src='http://lh6.ggpht.com/_LvJob66do3A/TYHS_ubSdoI/AAAAAAAAAMQ/zROA-fb2jNo/s288/0.jpg' border='0' width='400' height='400' style='margin:5px'></a></center><br />-- <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/85756272716775891-579893022659399615?l=sansfit.blogspot.com' alt='' /></div>SWFFT OIChttp://www.blogger.com/profile/13920189752830902222noreply@blogger.com0tag:blogger.com,1999:blog-85756272716775891.post-11237400057696854202011-03-15T13:41:00.001-07:002011-03-15T13:41:33.749-07:00Drink 1 diet soda per hour for 6 hrs<br /><br />5 min of slow, easy shake weight reps<br /><br /><br />-- <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/85756272716775891-1123740005769685420?l=sansfit.blogspot.com' alt='' /></div>SWFFT OIChttp://www.blogger.com/profile/13920189752830902222noreply@blogger.com0tag:blogger.com,1999:blog-85756272716775891.post-50597788961617840172011-03-14T15:59:00.001-07:002011-03-14T15:59:29.984-07:00After 1 year and due to popular demand, we're BACK!!!<br /><br /><br />Nutrition<br />Pizza Hut all you can eat with soda<br />    Leave no dough behind.<br /><br />Workout<br />Shrug shoulders only a few times while driving a very short distance. <br />      DO NOT substitute walking!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/85756272716775891-5059778896161784017?l=sansfit.blogspot.com' alt='' /></div>SWFFT OIChttp://www.blogger.com/profile/13920189752830902222noreply@blogger.com0tag:blogger.com,1999:blog-85756272716775891.post-48120840130579876882010-03-15T06:51:00.000-07:002010-03-15T06:52:24.514-07:00sleep 1 hour<br />eat 1 hour<br /><br />repeat 6 times<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/85756272716775891-4812084013057987688?l=sansfit.blogspot.com' alt='' /></div>SWFFT OIChttp://www.blogger.com/profile/13920189752830902222noreply@blogger.com0tag:blogger.com,1999:blog-85756272716775891.post-82732485123847843812010-01-20T10:34:00.000-08:002010-01-20T10:38:28.506-08:00Eat wonder bread.<br /><br />limp around without working out.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/85756272716775891-8273248512384784381?l=sansfit.blogspot.com' alt='' /></div>SWFFT OIChttp://www.blogger.com/profile/13920189752830902222noreply@blogger.com0tag:blogger.com,1999:blog-85756272716775891.post-21539760138547789492010-01-11T04:52:00.000-08:002010-01-11T04:53:42.950-08:00Use vehicles for all transportation. Resist using your own energy ALL DAY!<br /><br />Eat only Starchy Foods.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/85756272716775891-2153976013854778949?l=sansfit.blogspot.com' alt='' /></div>SWFFT OIChttp://www.blogger.com/profile/13920189752830902222noreply@blogger.com0tag:blogger.com,1999:blog-85756272716775891.post-47347657578009431422009-12-23T08:06:00.001-08:002009-12-23T08:06:59.388-08:00Eat deli meats<br /><br /><br />Use squat rack for arm curls<br /><br />-- <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/85756272716775891-4734765757800943142?l=sansfit.blogspot.com' alt='' /></div>SWFFT OIChttp://www.blogger.com/profile/13920189752830902222noreply@blogger.com0tag:blogger.com,1999:blog-85756272716775891.post-78444544476776627272009-12-19T04:08:00.001-08:002009-12-19T04:08:28.246-08:00Eat only carbs. No protein nor fat<br /><br />Park in handicap<br /><br /><br />-- <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/85756272716775891-7844454447677662727?l=sansfit.blogspot.com' alt='' /></div>SWFFT OIChttp://www.blogger.com/profile/13920189752830902222noreply@blogger.com0tag:blogger.com,1999:blog-85756272716775891.post-39209723893128001762009-12-18T09:33:00.001-08:002009-12-18T09:33:55.176-08:00Shop only in middle aisles of super market<br /><br />Play putt putt<br /><br /><br />-- <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/85756272716775891-3920972389312800176?l=sansfit.blogspot.com' alt='' /></div>SWFFT OIChttp://www.blogger.com/profile/13920189752830902222noreply@blogger.com0tag:blogger.com,1999:blog-85756272716775891.post-20635964534357280872009-12-17T14:33:00.001-08:002009-12-17T14:33:41.688-08:00Don't sleep at all.<br /><br />Eat high carb low fat<br /><br /><br />-- <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/85756272716775891-2063596453435728087?l=sansfit.blogspot.com' alt='' /></div>SWFFT OIChttp://www.blogger.com/profile/13920189752830902222noreply@blogger.com0tag:blogger.com,1999:blog-85756272716775891.post-67459300055834500902009-12-16T08:01:00.001-08:002009-12-16T08:01:39.910-08:00Use elliptical machine at lowest level for 20 minutes.<br /><br />Eat as much high fructose corn syrup (HFCS) as possible. <br /><br /><br />-- <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/85756272716775891-6745930005583450090?l=sansfit.blogspot.com' alt='' /></div>SWFFT OIChttp://www.blogger.com/profile/13920189752830902222noreply@blogger.com0tag:blogger.com,1999:blog-85756272716775891.post-24623508610743002152009-12-15T05:23:00.001-08:002009-12-15T05:23:41.552-08:00Nutrition: Eat 1 loaf of wonder bread with omega 6 fat of your choice.<br /><br />Workout:<br />As many rds as possible in 5 hrs of:<br />Online gaming<br /><br /><br />-- <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/85756272716775891-2462350861074300215?l=sansfit.blogspot.com' alt='' /></div>SWFFT OIChttp://www.blogger.com/profile/13920189752830902222noreply@blogger.com0tag:blogger.com,1999:blog-85756272716775891.post-79521850081744012722009-12-13T18:30:00.000-08:002009-12-13T18:33:04.045-08:00NUTRITION - Eat only 1 large meal throughout the day, with the rest of calories coming from snacks.<br />WORKOUT - Move from couch to chair at least twice, during commercials.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/85756272716775891-7952185008174401272?l=sansfit.blogspot.com' alt='' /></div>SWFFT OIChttp://www.blogger.com/profile/13920189752830902222noreply@blogger.com0