Friday 02.01.13

5 Knees to elbows
10 Deadlifts,40lbs
15 Butterfly sit-ups
50 Jump jacks
5 Knees to elbows
10 Deadlifts,40lbs
15 Butterfly sit-ups
100 Jump jacks
5 Knees to elbows
10 Deadlifts,40lbs
15 Butterfly sit-ups
150 Jump jacks
5 Knees to elbows
10 Deadlifts,40lbs
15 Butterfly sit-ups
200 Jump jacks

Compare to 12.19.11

no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm


“Consumption of alcohol may be legal worldwide, but that does not change
the fact that alcohol can be an addictive and dangerous drug.

  1. 1) Liver Disease 

    Liver disease is the
    health outcome that is most commonly associated with excessive alcohol
    consumption. Intoxication causes your liver to swell, which can cause
    pain in severe cases. Among chronic alcohol users, this liver swelling
    will eventually result in the infiltration of fatty lipids and liver
    enlargement. Alcoholism can eventually result in cirrhosis of the
    liver, which reduces the liver to a yellow, swollen, scarred and
    non-functional organ.

    2) Memory and Learning Problems 

    Prolonged alcohol use is associated with brain shrinkage and tissue damage, and can cause memory and learning problems. Alcoholics also demonstrate diminished spatial abilities and attention spans, and have difficulty completing problem-solving tasks. In severe cases, alcoholism can result in anterograde amnesia, preventing the individual from being able to form new memories. For light and heavy drinkers alike, encoding of new memories is impaired during alcohol influence.

    3) Vitamin Deficiency 

    Excessive consumption of alcohol results in several vitamin deficiencies. These deficiencies are the result of alcohol’s tendency to interfere with the absorption of vitamins by the body. Your body’s folate, vitamin B-6, vitamin B-12, thiamine and vitamin A levels are all diminished with consumption of alcohol. Alcohol also results in loss of zinc through the urinary tract, limits the gastrointestinal absorption of iron, and is associated with anemia.

    4) Academic Performance 

    A 2005 study conducted at the University of Wisconsin-Lacrosse found that male college students who drink, or who live with a roommate who drinks, tend to have lower GPAs than non-drinkers and students living with non-drinkers. Interestingly, these differences in achievement were observed to be much smaller for female students, suggesting that males may be more vulnerable to the negative effects of peer pressure and alcohol use.

    5) Medication Interactions 

    Numerous types of medications can have negative interactions with alcohol. According to researchers at the University of Oklahoma, even moderate alcohol can interfere with your body’s ability to metabolize drugs or can enhance the effects of certain medications. Medication interactions can often cause excessive drowsiness and can result in liver problems. Types of drugs that interact with alcohol include antibiotics, antidepressants, pain medications, antihistamines, barbiturates, opioids and muscle relaxants.

    6) Pancreas Problems 

    Alcohol can cause short-term impairment of the pancreatic system because alcohol stimulates pancreatic secretion but impairs the production of additional pancreatic enzymes. This results in digestion problems and the inability to absorb nutrients. Chronic alcohol consumption can even result in severe pancreatic dysfunction, such as pancreatitis.

    7) Sleep Deficiencies 

    While drinking alcohol can sometimes help people fall asleep, alcohol consumption is associated with sleep fragmentation and nighttime body arousal. Drinking also results in less REM sleep. Once a chronic drinker stops drinking alcohol the opposite effect is frequently observed, wherein periods of excessive REM sleep are comingled with periods of marked insomnia.

    8) Saturday Night Palsy 

    The colloquially-termed “Saturday night palsy” is a type of peripheral nerve damage that is caused when a frequent drinker falls asleep while putting excessive pressure on the hands, feet or another limb, as detailed in a report by Penn State University researchers published in the journal Alcohol Health & Research World. Since alcohol interferes with the body’s ability to communicate with the brain, the affected limb may feel “dead” for a few days or a few weeks. In extreme cases of intoxication, loss of blood to a limb can even lead to amputation or death.

    9) Dehydration 

    In the short term, drinking alcohol can result in diuresis, or rapid dehydration. Consumption of alcohol results in the decreased secretion of antidiuretic hormones that prevent dehydration; dehydration is one of the main causes of hangover symptoms after drinking. It’s never a good idea to drink alcohol when you’re planning on engaging in physical activity or planning on being outside on a hot day.

    10) Fetal Alcohol Syndrome 

    According to the State University of New York in Potsdam, if you drink alcohol while you are pregnant you put your unborn baby at risk of developing fetal alcohol syndrome. Babies who suffer from fetal alcohol syndrome experience learning problems, deformed facial features, smaller heads and abnormally developed joints and limbs. They also weigh less and are shorter than other babies.”


  1. 9.49
    Dislocated my wobbly shoulder in the jumping jacks. I get it back on its place on my own and without pain. Never done so many jumping jacks in my life!

  2. 13:08. I agree with you Hanna V. Have a nice Friday everyone!

  3. 15:15 K2E on the floor, great workout, thank you!

  4. 15:27 k2e on floor, 30lb deadlifts. My feet hurt from that many! Sheesh!

  5. 10:58. Did 16lb deadlifts b/c I only have 8 lb handweights. Kind of bummed about that but can't get to the gym today.


  6. I'm ok with the no alcohol, but I'm super happy that it doesn't go into effect until the Monday AFTER Super Bowl!

  7. 12:10
    As rx'd except for ran in place/high knees/butt kicks for the 200 jacks bc of side pain

  8. 13:21 K2E on floor (5 each side), 45# bar for deadlifts, modified jacks and situps for my belly but still did same number. My 7 year old daughter did this with me and wanted me to tell you she gave today's WOD a thumbs up. No alcohol: awesome. easy.

    Thanks for a great week!

  9. 13:38

    k2e on floor
    mod sups

    shoulders & feet are tired but i feel real good!

    3 weeks DONE!!!

  10. Newbie questions, I know things like running, jacks and high knees can be subbed for each other, but about how many for each? Pretty sure I can do the first 50 of jacks, not so sure about the 100 and especially 200 for a couple reasons but mostly the bladder isn't what it used to be after childbirth. I'll be soaked after 200, lol. How many meters of a run should I sub? Thanks for all the help and motivation, I'm determined to get today in and have my first week in the books!

    1. Not sure about subs, I'm soaked after 50, just clean up later. . .

  11. 14:42 K2E on the floor
    This was a good one! I have just completed my first full week of your WODs and I already feel faster and stronger in general. Thank you for your inspiring words and workouts!

  12. 17:07
    So glad to have found your site as my introduction to crossfit – makes me feel like I'm in the Corps again!

  13. 12:24

    K2E on floor as rx'd although rom slipped on last set
    deadlifts 10# (it's all I have right now)
    1st set csu as rx'd, then 10, then 5 for last two rounds
    1st, 2nd, 3rd jj 50 and 75 for the last

    Despite the fact I had to heavily modify I am rejoicing that I made it throught the week. Woot Woot!

    At 50 + lbs. above the weight I should be it was the best I could do and avoid injury from bad form. Thank you so much for this inspirational site I am excited and scared to check for the WOD every morning!

  14. 14:49 b2e on the floor, which hurts my spine, need to get stronger to do it on the pullup bar! Sweet workout!

  15. 14:17
    55# dl
    k2e onthe bar..can actually see an improvement on these!
    the jacks killed my feet!

  16. Good thing we don't start this no alcohol until after superbowl….

  17. 13:31 with k2e on floor. Rest as rx'd. First time doing deadlifts with 40#. So excited to be getting stronger!
    @missm23 – I have the same problem with jumping jacks and jumprope. After 5 kids, can't jump that much without issues. I've timed myself for 50 jacks and then run in place for multiples of that time for the other jacks. Hope that makes sense.

    1. I might have to try the running in place thing, jumping is definitely not good. 🙂

  18. 14:11
    Started by running 1 mile
    Did my first round of knee to elbows on the bar. Did all 5 this is huge for me. Progress!!! The rest on the floor, and did 50lb. dead lift. Another great week!! Thanks

  19. I have a newbie question. I have a bulged disc in my lower back and I am afraid some of the bar lifts like the dead lift are going to make it worse or aggravate it. Any suggestions?

  20. 17:20. Slow. Interruptions from my daughter. 36 lb dead lifts. Kte on floor.

  21. 19:06 – Day three and can't wait for next week. Feeling stronger and a greater determination not to quit! Thank you for this site!!

    As rx'd, used 10lb dumbbells as that is all I've got. Have a good weekend!

  22. 13 min – onlyh 16 lb deadlift so i did 15 each round

  23. Sam- My suggestion is to not use more than 20 or 30 lbs on your deadlifts. Be really careful with your form and focus on your hips moving back on the lower and forward on the raise so you aren't using your back. I have an extremely bad back and have needed surgery for over 10 years but doing these exercises has improved my condition and strengthened my core so much that I haven't injured my back in almost a year.

  24. 15:55, k2e on the floor, 30lb kb deadlifts. Need to go dig the bar out of the garage.

    This is the end of my first week. I might be feeling better already.

  25. 15:45 floor k2e. Great workouts this week! I peed my pants a little, but totally worth it 🙂

  26. 14:37
    I've been following your WODs for awhile and I love them! I really wanted to follow the 90 challenge but I'm nursing and have a very sensitive baby.

  27. Missm23-

    Most of us who have birthed children have this same problem. I dont' let it hold me back. I make sure and COMPLETELY empty my bladder right before the WOD and even then, sometimes I have to stop my timer for a few seconds to go and empty it more between box jumps. That is just the way it is. Pee happens. Lol. I have found that the more jumping work I do, and the more I try to control during the jumping, the stronger my pelvic floor has gotten and the easier it has become to hold it.

  28. The 7th Crow-

    1. Go get a bar- removable ones at Target for $30. The type of work you can do on a bar cannot be replicated.

    2. Until then, you can do KTE on the floor. There are demos on youtube.

  29. Whitney-
    If you are wanting to join the challenge and do the Vi-shakes, they are great for nursing mothers and babies. They are lactose free, gluten free, non-GMO, isoflaven free, less than 1 g of sugar, 12 g of protein, fiber and prebiotics. You know what is best for your baby but as far as sensitivities, you might be just fine. You won't know until you try but the nutrients and protein are great for your milk supply and nutrition which is great for your baby. Email me if you need any help: crossfitmamas@gmail.com

  30. Did today's workout at the gym. First time in about 4 years! No timer but it was really close to 14 minutes. Did 45 lb deadlifts. And yes, the shorts were wet after all those jumping jacks. More jumping and it will get better.

  31. 13:03
    Working out while your sick sucks! But I'm happy I made myself do it today

  32. 12:30
    My knees to elbows were so much better than the other day! Of course 5 and 50 are a great deal different!

  33. 21:36. Those jacks were killer. Didn't think I'd finish the 200 at the end…time is still kinda slow…

    And I knew giving up my wine was going to come up eventually!

  34. 14:57 knees to elbows on floor…. Thanks for another great week!!!!

  35. 14:02 kte floor (need to get a bar) and 30 lbs total dumbbells on dl (need heavier weights).

  36. 14:07 plus bladder break
    35# dead lift
    K2e on floor
    Jacks hurt bladder but struggled thru…

  37. 10:44. As rx'd. KTE were actually to my elbows for the first time since starting CFM last July! I'm laughing since I thought I'd escape the leaky bladder because I only had c-sections. Nope!!! Happy Friday!

  38. 14:47

    As rx'd with 55# deadlifts. Feeling great! Loving the workouts. Have a great weekend ladies!

  39. Floor e2k, 20 lb dead lift due to nursing, crunches instead of cfsu (did triple the amount)

  40. 29:12 – The bottom of my feet kept cramping and I had to stop a LOT during the first two rounds. I finally took off my shoes and did the jumping jacks barefoot and it was SO much better!

    I did the jumping jacks backwards (200, 150, 100, 50).

    44# Deadlifts

    Y'all have a great weekend!!

  41. 11:17
    Compared to 11:47 a year ago. Knees all the way to elbows this time. Couldn't do that a year ago.
    Those jacks were so BORING!!! It was so bad that I actually wished that I was running instead! Eeek!!

  42. 14:07 45# deadlifts, blister from all the jacks, next time taller socks so my shoes don't rub the side of my ankle 🙂

  43. 14:15 ran about 400 meters instead of doing the last 200 jumping jack. I didn't want to pee myself!!!

  44. 16:11
    k2e on floor, but I should have done them on the bar. I can't get my knees anywhere near my elbows, but i can do 5 knee to waists. I was rushing. 🙁
    I might hate jumping jacks more than running. I love deadlifts for some reason, though. More of those!

  45. 20:30 as RX'd Had to work through side ache on jacks (should have eaten before I worked out) oops

  46. 27:58
    I did it all….all CFSU, jumping jacks in 30reps short rest. Could do them nonstop, my thighs where burning. But Im so happy I finished, wasn't sure I'd make it.

    Sorry to see that I have the slowest time logged…ughhhh

  47. 15:26 with a short potty break. Day 2 and feeling great!!! Thank you Crossfit Mamas.

  48. 20:07 doing 200, 100, 50, 50 JJ, 20 DL w/ 20#, & 15 crunches/15 reverse crunches, & K2E on the floor. Those JJ really killed me! This is the first day I've had sweat pouring down my face. I had to take a potty break, too, & I haven't even had any kids! Guess I really need to work on my Kegels!

  49. 9:07, but I totally didn't do the last set because I wrote it down wrong when I went to the gym! Bummer! I did do some extra weights and sprint mile at the end.
    55# deadlift
    all K2E on bar this time!killer!

  50. 14:50. I used 45# for the deadlifts. I could have picked up my jumping jacks quicker but I had a good pace.
    Thanks for a great Friday workout Jenni!

  51. 12:10 with knees to stomach

    2 mile run after WOD

  52. 14:49
    K2e on floor
    15lb dead lift
    60 crunches

    Gonna try to run 2m now

  53. 12:29 as rx'd
    compared to 11:53 on 12.19.11 (20lbs)

  54. 13:19 Yea! Wanted this one in less than 14 and finally got it! As RX'd too! Funny how I am amazing at sit ups and K2E when there are few reps!
    No alcohol I can do after this weekend (a wedding and the Super Bowl)!

  55. 15:00
    30 LB DL
    Gave KTE'S's decent effort & looking forward to getting stronger.
    So Thankful for today's workout.

    Sent copy of it to my 23 year old… He thinks I'm a stud! 😉

  56. Tiffani-Thank you for the tip, I put it to use to modify my jacks!

    Jenni-Great point! They've pretty much said I need the tie up deal, but need to be 100% sure I'm not going to have any more kids. I'm pretty sure, but scary to be so definite, lol. Thanks for the advice though! I did do more than I would have normally hoping to strengthen this as well. Then I alternated with run/walk when I couldn't stand myself anymore, lol 🙂

    19 minutes and JUST COMPLETED MY FIRST WHOLE WEEK, WOOT!!! KTE on floor, BUT NO ANCHORING THE FEET. COULDN'T DO THAT JUST 2 DAYS AGO, LET ALONE MONDAY!!! DL w/ 20 lb (most I have), CFSU with feet anchored, 50 & 100 jacks, then 50 with run/walk, then 50-run/walk-50. YES!

  57. 17:44 had to slow down to explain to someone in the gym what i was doing…not making excuses or anything

  58. 17:44 had to slow down to explain to someone in the gym what i was doing…not making excuses or anything

  59. 10:12 – Had to switch jump ropes in the middle because my brother's one is too short apparently. Also did DL with 45#

  60. 19:35. Knees to elbows on the floor, but the rest as rx'd. I'm a day late, but it's done!

  61. 18.32 – First day finding this blog. A little slow but hoping to see progress soon!

  62. 12:14 kte on floor, other rx'd, pants are soaked 🙂

  63. 14:48 with 62# deadlift. Whooohooo! Thank you!! Now off for my last night shift. Then a little break. 🙂

  64. 12:48 (crunches & knees to stomach) Can't wait until the day I actually get knees to elbows!

  65. 18.12…not great, but have been in bed sick the last few days, so will take it. Had to go to the bathroom before every set of jumping jacks, though. Man, kids do a number on the body. 😉

  66. 14:59 with a 45# bar for DL

    first time doing real K2E…that was interesting!!

  67. Completed 02-02-13: 11:42 FIRST WOD.

  68. 14:46 with modifications on knees to elbows and crunches instead of cfsu

  69. 11:31 still can't get knees to elbows, but 5 at a time let's me get closer than 20 at a time.

  70. I turned off my timer to help my kid and forgot to turn it back on so I'm guessing around 13 or 14 minutes.

  71. 18:32 a week ago.. 15.:45 today. Shaved off almost three minutes!

  72. 21:21 didn't have 40# weight only 10# kettle ball did 25 kettle ball dead lifts no be did 6 KTE on the floor and everything else as required

  73. 15:58
    missed this workout when it was posted originally but finally did it – that last set of jj's were killer!

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