Intentional Accountability: Feb 22-28

Welcome to another edition of Intentional Accountability!  If you do any sort of work out (spiritual or physical) and would like to share it with others simply scroll down below the post and leave a comment.

You never know… your workout may be the motivation someone needs to improve their spiritual or physical fitness!  And, let’s face it, a little friendly competition between friends is a good thing… so, if you think you can beat my time… bring it!

Need Help Getting Started?

Now, if you’re not sure how to get started feel free to check out what some of us did the last few weeks:

And, of course, you can download our free Intentional Wellness eBook by completing the form below this article.  Inside the eBook we share a 40 day workout plan anyone can use.

Finally, please don’t feel as if your workouts aren’t worthy of sharing.  It wasn’t all that long ago that I struggled to knock out 10 push-ups.

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Until next time… be holy, eat clean, and do more push-ups!

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19 thoughts on “Intentional Accountability: Feb 22-28

  1. This intentional accountability has me motivated.

    Monday morning –
    3 rounds for time
    12 squats
    12 sit ups
    12 HR push ups
    in 3:05
    then 4 min or so of rest
    then I did it again in 3:05 again. The 2nd time thru I thought I was way slower – especially on the PU but I hustled in the squats and I was completely surprised that my time on the second round was exactly the same as the first. I guess I was sandbagging on the first round.

  2. Monday Morning:

    10 pushups (on my knees)
    15 squats
    3 pullups (with a band)

    I did these in rounds for 15 minutes and I was able to do about 8 rounds.

  3. Monday:

    Spiritual: Day 13 Exodus meditation and read Chapters 2&3 of Mark.


    AMRAP in 10 min:
    – 5 Pull-ups (Banded)
    – 10 Push-ups
    – 15 Squats

    I messed up counting but think I did 8 or 9 rounds. The pull-ups got tough… even with the bands!

  4. Tuesday morning:
    25# DB Squats
    Sit ups
    in 9:41.

    Man those burpees wear you out!

  5. Tuesday:

    Spiritual: Day 14 Exodus meditation and read Gospel of St. Mark


    3 Rounds for Time
    – 200 meter run
    – 10 Thrusters
    – 20 sit-ups

    My time was 10:56. Arms were sore from yesterdays pull-ups! Looking forward to active rest tomorrow!

  6. ~Tuesday Morning~

    Three rounds for time

    -200 meter run
    -20 situps
    -10 thrusters

    My time was 11:10 seconds.

  7. Monday was prayer only for me due to my son’s surgery (which went well, thank be to God)!


    Floor Press 3-3-3-3-3

    AMRAP 15:00
    50 Double Unders or 150 Singles
    30 Wall-balls
    7 Power Cleans (135#)

    3 Rounds + 12 DU’s Cash Out: Flutter Kicks (:45 on/:45 off) x 2

    5000m row

    Spiritual: 1 hour of prayer which included Exodus study, Office of Reading, Scripture and Spiritual Combat. I also was able to attend Mass.

    • Dude, do you even CrossFit? Ha! Just kidding… awesome workout… can’t wait to come close to this one day!

  8. Tuesday – 30min in adoration of our Lord in the Blessed Sacrament over lunch hour
    Tues night at the gym with the family –
    dead lift – I’m getting the hang of these and I like them, going slow not to heavy, focusing on form and keeping back straight
    bench press – went for fewer reps but heavier wt, maxed at 5 reps at 165#
    lunges holding 30#DB
    40#DB lat pulls
    10min of stair master
    then play in the basket ball gym with the little kids
    Wed morning –
    15min yoga and stretching
    I bought a door hanging suspended wt strap deal and tried it out a bit doing a few sets of a kind of pull up / row

  9. Pingback: Why I No Longer Track What I Eat | Intentional Encounter

  10. Wednesday

    Strength: Push Press 3-3-3-3-3

    3 Rounds for time:

    10 Burpee Pull-ups
    20 KB Swings
    30 OH Lunges

    10:33 Cash Out: Hollow Holds (:30 on/:30 off) x 3

    Spiritual – 1 hrs in the morning with Exodus reflections, Scripture, Office of Readings and Spiritual Combat. I got a Holy Hour in today which was AWESOME!


    SWAT Training

    We did a 6 man team relay on the row machine where each operator completes 20 pulls and then switches until 10 minutes are up. We got to 3000 meters

    Next we did a 6 man team relay with 5 Pull-ups, 10 Burpees, 15 Box jumps, 20 KB Swings, 25 Squats

    Spiritual – 1 hrs in the morning with Exodus reflections, Scripture, Office of Readings and Spiritual Combat.

  11. Thursday:

    Spiritual: Day 16 Exodus meditation and read from Gospel of Mark. Also started “listening” to what I read via the awesome EWTN app. So, if I read chapter 5 I try to listen to it later in the day. It’s pretty powerful and interesting how you pick up different things.


    EMOM (Every Minute on the Minute) for 12 minutes
    – 3 pull-ups
    – 5 HR push-ups
    – 10 35lb kettle bell swings

  12. Thursday evening at the gym
    decline bench
    overhead press
    sit ups

    Friday – rest day, I’m still working out a kink in my neck / shoulder

    prayer this morning – from St Josemaria Escriva
    “Bitterness? – The truth is that ‘more is being asked of you’ and you can’t bring yourself to give it. Humble Yourself.”

  13. Friday:

    Spiritual: Day 17 Exodus meditation and Exodus small group meeting.


    4 rounds for time:
    – 75 meter run (I need to get a different jump rope to see if that’s why I stink at them since I was supposed to do 50 jump ropes)
    – 25 mountain climbers
    – 20 squats
    – 10 shoulder press

    I messed up my watch but finished in less than 9 minutes.

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