Workout of the day (WOD) posts below detail out the daily workouts. Feel free to post your individual times or any general comments or questions you may have from a particular workout.

Fitness Purpose vs. Goal

As we approach the New Year many look to make resolutions and set goals. My husband recently had a property tour which included meeting with a manager at well-known “globo gym” franchise. This gym currently has about 700 members, but in January he said that membership will jump to 1700. Holy moly. It is no surprise that fitness goals are often most made, but never achieved. Why do we not achieve our fitness goals? For one, fitness takes time. Many people make that time in the beginning, but as life happens or work picks up, often getting in a work-out is the first thing to disappear.

My fellow WOD at Home coaches and I are hoping to take a different approach. We are looking at our training purpose, not just goals. We feel that when you really put a purpose to something it becomes more meaningful, real, and encouraging.

I am sure that like most of you the first thought that comes to mind when we think about a fitness goal is to look better in a swimsuit. However, when I really sat down to identify my fitness purpose, not just my goals, it became about so much more. As a kid, my family and neighborhood friends were all super active. I played and was involved in almost every sport or activity available.  Now, as a mom of two young boys, I have some incredibly active days ahead of me.  While I know my body and fitness level has changed over the years, I want to continue to maintain a higher level of fitness that allows me to participate in any and every activity that my boys take on. Whether that be running through the playground and going across the monkey bars, riding bikes through the neighborhood, or playing backyard games like baseball, golf, and football. I don’t want to be the mom that is always sitting on the park bench watching the kids play. I want to be the mom who is helping, coaching, and supporting my kids’ athletic abilities as well as their own personal fitness. So while one of my goals is to put on that pre-mom bikini again, my true training purpose is much deeper and makes my life much more meaningful and fulfilling with my family.

Ideally you and I would look at WOD at Home or WOD at Home MOM each day.  Make our way, in order, through each of the sections for a complete and incredible work-out.  Sometimes, you will find that you do not have time to complete everything that day.  As a busy mom of two little boys, there are days that a work-out just doesn’t fit into the schedule.  However, doing something, even if is little, is better than nothing.  Air squats while the kids are in a swing, a sprint back and forth across the yard, run up/down the stairs, or a quick walk around your building at work on your lunch break.  People get caught up in fitting in their program, and then stress when they are unable to complete it perfectly.  But if you’ve only got 15 minutes, make something happen.

I look forward to sharing my fitness goals and how they are making a positive impact on my overall training purpose.

– Coach Aly


Here is the priority order you should follow if you are low on time.

  1. Warm-up
  2. WOD (Work-out of the Day)
  3. Cool-down
  4. Mobility
  5. Skills / Strength