Friday 04.12.13


5 rounds for time of:
Run 400 meters
30 Box jump, 18 inches
30 Wall ball shots, 10 lb ball

Compare to 03.22.13

no caffeine


“We all know that drinking soda isn’t good for us. We know that it
would be better for our health if instead we drank [insert pretty much
any other beverage choice here]. But there’s just something
about soda that keeps drawing us back. Whether you call it “soda,”
“pop,” “soda pop,” “Coke,” or something else entirely, it’s a good idea
to stop drinking it once and for all. Here’s why.

Financial Reasons to Stop Drinking Soda

If saving money motivates you to kick a bad habit, here are the top three financial reasons to quit drinking soda.
1. The out of pocket cost of drinking pop adds up.
The average American drinks 216 liters
(that’s 7304 ounces, or about 365 20-ounce bottles) a year. If you
purchased your soda only at a vending machine, that’s about $550/ year.
If, instead, you put this into a retirement account for 30 years at a 7%
interest rate compounded annually, you’d have about $60,000. Even if
you buy your soda at the grocery store for 40 cents a can, that’s still
$243 per year and over $26,000 over 30 years.
2. You’ll make poorer financial decisions by drinking diet soda.
A research study
looking at decision making after drinking soda found that “The
sugar-free soda drinkers were more likely to choose the immediate
reward, even though it was less money and not the best overall decision.
3. The long term health consequences lead to high medical expenses.
I’ve listed numerous health reasons to not drink soda pop below — if
you have even one of these health problems because of (or it’s
exacerbated by) drinking soda, your long-term medical costs will

Health Reasons to Stop Drinking Soda

Here are just a few of the scientifically researched reasons to kick the habit.

4. Soda increases your blood pressure.
A March 2011 study links soda consumption to higher blood pressure.
5. Soda destroys your teeth.
In case your dentist hadn’t told you, between the sugar and the acidity, pop is terrible for your teeth.
6. It contains an ingredient banned in over 100 countries.
About 10% of soda flavors contain BVO, or brominated vegetable oil, which is banned by the World Health organization and 100 countries.
7. It makes you fat.
Calories from drinks including soda make up over 20% of the total
daily calories consumed by Americans, according to a 2004 article in the
American Journal of Preventive Medicine (as cited by WebMD).
8. It may lead to diabetes.
Non-diet soft drinks contribute to the onset of type 2 diabetes.
Even if you drink diet, you may not be in the clear (see the study
published by the American Heart Association discussed below).
9. It may lead to heart disease.
According to a study published by the American Heart Association,
“Drinking as little as one can of soda a day — regular or diet — is
associated with a 48% increased risk of metabolic syndrome, a key
predecessor of heart disease and diabetes.”
10. Soda consumption is linked to osteoporosis.
While researchers aren’t sure of the precise reason, people who drink pop are more likely to have osteoporosis.
11. Drinking cola can increase your risk of kidney stones.
A study published in Epidemiology found that “Drinking 2 or more colas per day was associated with increased risk of chronic kidney disease.”
12. Soda can cause heartburn.
It shouldn’t surprise you that highly acidic sodas can lead to heartburn.
13. It’s linked with liver problems.
A study found that people with liver problems are also more likely to drink soda.
14. Your soda likely either contains aspartame or high fructose corn syrup.
If you drink diet soda, your pop has some sort of artificial
sweetener. If you drink full-calorie soda, chances are it has high
fructose corn syrup. There are long debates about these ingredients and
studies are not entirely conclusive, but both ingredients are artificial
and are likely not good for you.

Environmental Reasons to Stop Drinking Soda

Recycling your pop can or bottle isn’t enough to prevent harm to the
environment, as soda destroys the planet in numerous other ways.
15. It can take up to 132 gallons of water to produce a 2-liter bottle of soda.
The 132 gallon/2-liter bottle figure includes the water it takes to grow ingredients, and according to a Wall Street Journal article,
Coke says that it takes about 1 gallon to make a 2-liter bottle.
Chances are the number is somewhere in between. Either way, that’s a lot
of water.
16. That water has to come from somewhere.
Since a Coca-Cola plant was opened in northern India, the water levels have fallen 18 feet in the surrounding area, and the plant was blamed for it.
17. And the ingredients in the soda have to go somewhere.
According to a German report,
the artificial ingredients in soda don’t get fully removed by sewage
treatment facilities, and those ingredients may end up downstream and
even in our drinking water.
18. Be it glass, aluminum, or plastic, all bottles have their environmental costs.
Glass bottles, even if reused, take a lot more fuel to transport.
Aluminum cans are only partially recycled, and the mining of aluminum
has horrific environmental consequences. And just like bottled water, plastic bottled soda requires an enormous amount of oil to produce.
19. Transportation of soda pop requires a lot of fuel.
Exact figures about how much fuel it takes to transport soda are not
evident — but that soda has to get from the factory to the store to your
house somehow. And that requires a lot of fuel.

count yourselves out my soda lovin’ Mamas! You can do this and you will
get HUGE rewards by making this change!…..And, I heard the
nutritionist for the Dallas Cowboys Cheerleaders tell them that
carbonation causes cellulite!! AHHH!! I am not saying that is true….but just the thought is reason enough for me right there!!
I do love an occasional root beer from time to time with my pizza or
burger but I am going without for 90 days!!


  1. WOW! Tough but a great way to start day! 28:45 I felt very slow this morning and did alternating running step ups instead of box jumps.

  2. 26:51 did thrusters and had accidental rest after 3 round (thinking I was done!). Since shoes weren't off yet I jumped up and finished.

    Happy Friday!

  3. 22:44 Substituted 20# thrusters but only made through 3 rounds before my legs started failing…only did the running on the 4th &5th rounds. Disappointed but it's only been 5days for me…I'll get there.

  4. Jen Morse – just looked through my workout journal and we did this on Friday, March 23rd!

    My time was 59:03 because I ran the whole thing without any walking segments – which means I stopped when I needed to. I'm going to do this with a few walking segments instead of completely stopping, now that I'm running at a slower pace. Can't wait to see the difference!

  5. Go, Stephanie, Go! I think that's pretty amazing for only 5 days!

    Running out of time so cut out the running…9:50, modified for pregnancy

  6. Go, Stephanie, Go! I think that's pretty amazing for only 5 days!

    Running out of time so cut out the running…9:50, modified for pregnancy

  7. 29:44
    Subbed thrusters for wall ball
    Alternated between 18" chair step up/down and jumping up on a smaller step.
    Whew! That was a hard one!

  8. 26:59. Subbed 2:30 on bike for 400m and 8 lb ball. Ouch! Although yesterday I completed two strict pull-ups in a row which is huge! Plus cranked out another six thru the day. I'm thrilled.

  9. 27:00
    Running as rx'd
    18# box but stepped up instead of jumping
    10# thrusters for wb

  10. Ran 4 miles then


    Ran on treadmill
    18" box jumps
    14lb WB

    I was tired today due to lack of sleep, however, I beat my goal of under 20 minutes. Great workout (lots of sweat!)–glad it is Friday.

  11. 17:21 for step ups and thrusters
    21:37 2 mile run
    Great way to finish out the week!!

  12. 21:49 as rx'd but with tuck jumps, no box. Compared to 21:10 on march 22. I'm actually really pleased that they were that close, because today felt terrible! My body is exhausted and I got a side cramp instantly, and it is so hot and humid out! It even poured for 2 minutes in the middle of my workout and then again by the end it was sunny! Oh Florida..

  13. Well that sucked. Either the work out was particularly challenging or i was having a rough morning. I felt like I had lead feet.
    13" box
    Subbed thrusters for WBS

  14. Got a super late start. A lot going on with kids today. Only got in 2 rounds. 11:01 15# Thrusters

  15. 5 rounds.
    200s instead. Had the baby sitting watching.


  16. Yuk. Was dead before I started. 29.30 and finished all five rounds. For other newbies like me, here's my modifications (I've seen some but thought I would also post my own)
    Round 1:5:27 step ups, thrusters for ball #10
    Round 2 5:31 1/2 step ups and 1/2 jump up one step, thrusters
    Round 3 5:58 all step ups, thrusters
    Round 4 5:52. 1/2 jump one step and 1/2 step ups, thrusters
    Round 5 5:42 1/2 step ups and 1/2 jump up one step, thrusters

    I've been hesitant to try all rounds flat out but today tried to sub half with modifications and half without. Dead tired but not as bad as I thought. So happy today is Friday!!!

  17. 15:01 for 2 rounds only. 14" step. No weight on wb, but good form. Walked last 200m of 2nd round. Super hard workout.

  18. 15:22 for 3 modified rounds of 12 inch step and modifed wallballs with a 10 lb dumbell (no throwing but going through the motions) I been out for 6 months or more from a back injury so slow and modified is me right now. And hopefully I'll be good as I used to be soon.

  19. I wanted to look back at my time a few weeks ago, but I guess I forgot to post it. I think it was just under 25 minutes, because I wanted to do under 30 and was pretty impressed with my sub 25 time. So that means I did it 4 minutes faster today! I did the box jumps almost all consecutively, instead of taking a half a second to rebalance in between, guess that added up over 150 of them! This time, I only took a millisecond rebalance break approx every 10 jumps. I'm out to conquer the jumps!

  20. 37 minutes….didn't even think of jumping on the box so did step ups (16 inch height). 10 lb ball. I AM WORN OUT!

  21. 37 minutes….didn't even think of jumping on the box so did step ups (16 inch height). 10 lb ball. I AM WORN OUT!

  22. I didn't get to this one on March 22nd. I am rotating between gppfitness.com as well.

    31 minutes. I have to say this is one of the hardest I've done in a while. Did a few touch-ups on my box jumps, took me a little longer but I think my landing is way better for my shins and knees. Did 20# total thrusters instead of wall balls. Runs between 7.2 & 7.5mph. That is fast for me! 🙂

  23. 23:57
    used eliptical, did first and third round as step ups to second stair, other rounds jump up to first stair (first time tryng this) 20 lb thrusters.

    missed a wod this week, so did yesterdays today also.

  24. That was a killer!
    37:10 8# ball, step ups to 18 inches- had terrible shin splints after doing the jump ups last time. How do I know when to start jumping?

  25. 33.27…outside…used the kids play set for the 18" box jump. 20# barbell for thrusters…two rounds with jump ups, two rounds with 10 step ups 10 jump up 10 step ups, lady round all step ups…. Ouch! I prefer to workout indoors!

  26. 35:45….. You all are fast! Subbed thrusters.
    First time doing 18" box jumps….. Yikes. Thought I might have to give up, but made it all the way through.

  27. I'm guessing about 30:00 – I had to keep stopping to go flip the breaker, for some reason every time I stopped my treadmill it would shut off the power in the whole room! Ran almost all of it. Used a 10 inch step for jumps – did 20 step ups and 10 jumps each round. Wall balls as rx'd. Walked for 10 more minutes afterward to cool down.

  28. Seriously, I don't think I've breathed that hard in a long time! I did 30:07 and did step-ups on a 13" fitness box that I have (don't have a plyo box yet).

  29. 35:40


    I used an 8lb weight instead of a 10 lb ball since that's all i had. 🙂 Everything else ws RX'd

    Have a great weekend.

  30. 33:02. Thrusters instead of wall ball. First set i used 24#. Second set i used 16#. Last set 10#. All box jumps (every time I do these im always stepping up but I went balls to the wall lol) toughest workout yet!

  31. 29:30! My goal was 30!! Ran 300 meters, walked 100, 2ed step jump, 8# ball.

    Second day down strong!!

  32. A very modified 19:57. Did an epic 3 mile hike, up and down a mountain here in CA with a 45 pound pack. I just couldn't even move after 4 rounds.

  33. 22:36
    As RXed.
    Hamstrings sore before I even started = killer butt and thighs (especially from the back) this summer!!! 🙂

  34. 30 box jumps x 5 ?!? not there yet…

    26 minutes

    can't run, so I subbed 2 min. each round of stationary cardio (step touch, punches, etc.)

    subbed step ups onto dining chair for box jumps

  35. Ok. Was only able to complete 2 rounds. 12" box jumps and 20# thrusters(i dont have a weight ball). I will try again and do better next time. Did this after a 12 hr shift..need to switch it back up to a.m.'s…

  36. 24.15
    Modifications: elliptical, 8# ball and 24" step ups
    I hate modifying the WOD so much but I did what I had to do to get the job done.

  37. 24:37 for 4 rounds
    run as rx'd,
    13" box jumps, and I jumped every last one of them
    Wall ball as rx'd

  38. Sheesh! I am laying on my back porch in the dark trying to cool down after that one! Ran 4 miles then did the workout as Rx'd except I used a 6 lb ball instead of 10. Anyone know where to find a 10# ball at a decent price?

    My time was 30:58

  39. 33.15 went into it dreading the workout but I loved it! Thanks Jenni! My hubby has been doing the workouts with me too:)

  40. I did 3 full rounds. The 4th round I could only do 15 box jumps and the last round I couldn't do any (for one I ran out of time and for two my knees and ankles were starting to give out on me). I did all the runs without having to stop and walking during the 400m YAY ME!!! Considering this is my first week and on Monday I think I stopped a dozen times during the 400m. And I did all the wall balls. I was soooo out of breath and I started getting light headed. I feel like my endurance just this week has improved some. Thank you!!

  41. Oh…it took me 46 minutes to complete! A little slow, but I'm ecstatic about my runs!!!!

  42. 40:17 holy squats. I've never worked my butt and thighs that hard in my life. This stuff is way harder than distance running.

    I used a 13 gallon trash bag full of clothes because I don't have a 10 pound ball yet and jumped 9 inches (garage stairs) instead of 18 inches.

  43. I could literally only do 2 rounds. My legs gave out. 16:21. I then had a full-scale melt down because I couldn't complete the 5. Anybody hitting the same mental block/have any suggestions?

  44. 29:07 I wanted to quit after the second round so I had to keep telling myself that I wasn't tired. Sore hamstrings too. I think I completed my last round in 3:30 cause I just pushed myself to get it over with!

  45. I feel like I lost my spark this week…I'm not sure why, but today didn't help.

    Today was the first WOD I've ever cried through 🙁 and ironically my first name is Kelly. I was so excited to use my newly acquired 24" plyo box (husband surprised me with one from craig's list earlier this week (it was missing only one foot pad, but it didn't seem to make a difference when I tried it out), and on round 1 of box jumps I realized the one missing foot pad made a difference so I had to find something to keep it from wobbling mid-WOD, then I fell once on round 1 and once on round 2 (this is where the crying came in). After stepping up and down for rounds 3 and 4 (still crying from pain and from disappointment because I always jump the whole WOD/listening to that silly voice in my head who says, "you can't do this." instead of "you can do this."), I decided to go back to jumps to for round 5: no falls but also being waaay extra careful.

    33:30 (previous time was 24:00)
    24" box (previous was 20")- Jumped rounds 1, 2, 5. Step up/down rounds 3 & 4.
    20lb thrusters (previous was 10lb)

    Currently icing my burning/throbbing right shin that looks like I was just clubbed in the leg repeatedly. Thankful tomorrow is a rest day. Off to shower, one of my kiddos has gymnastics this morning 🙂

    Thanks for reading my vent if you took the time to do so. Even though I don't know any of you ladies, it's nice to feel like "part of a group."

    In summary, I'm so thankful that I have the physical capability to do such a WOD as "Kelly," and I am so appreciative to merely have this awesome gift of life 🙂

    Have a nice weekend ladies (and Jenni-thank you again for your time in providing these WODs)!

    1. Your welcome! I am so sorry that you had such a hard time. 🙁
      I hope you have a better day today and that your shin heals quickly.

    2. My goodness-thx for replying to my pitiful post! Bruise-mania over here but healing :-). I'm back at it tomorrow morning!

  46. 23:37 Do not have a ball so I pretended to throw and hand weight up; box jumps as rx'd

    This is slower than my time for march…still not fully recovered from being sick but pushed through and finished this

  47. Couldn't complete requirements stopped at 35 min 4 rounds run 3 rounds thrusters for wall ball and jumped my steps at home around 12" in for box jumps so tired so exhausted leg muscles are spazzing out!!

  48. I made a medicine ball for outdoor use and i have an UGI for inside. I took an old basketball and sliced it open. Next I dumped 10 lbs of white rice into it. Then used gorilla glue to seal it up. I haven't used it a lot outside because it has been so cold outside. I'm hoping it holds up well this spring and summer.

  49. 24:38
    Step Ups instead of jumps, thrusters instead of wall ball
    I will never do 2 WODs back to back again

  50. 3 rounds in 16:35. 10in box jumps, basketball for wall balls.

  51. 25:12 12 inch box, first round jumps, other rounds step ups. 10 lb thrusters. Did Thursdays WOD right before this one…needless to say legs were jello.

  52. 26:41 (4:53, 5:09, 5:45, 5:37, 5:15) tried 8" jump ups x10 in first round, then did step ups for all other rounds

  53. 27:42-
    Step-Ups for Jumps because of bad back : (
    Great one!

  54. Amyp98 – did this yesterday, as prescribed but took 34:00. Jumps were 14 inches. Have had a partially torn Achilles so I have to wrk my way up. But actually did all of the jumps! Great work out! Was exhausted!

  55. had to do this today, sunday, due to timing but i got it in!
    20" box jumps first round, step ups the last 4.
    10# wall balls as rx'ed.

  56. 29:53

    12" box jumps, but I did them all
    20lb thrusters… Okay okay, I'm buying a ball soon 😉

    My goal was 30min, so I am happy… But I am DEAD!

  57. 46:09 – KILLER!! I ran my first-EVER quarter mile withOUT stopping!! SO proud of that! Of course, that was on round 1 and it just went downhill from there, but HEY! I did it! 🙂

    On March 22nd, my time was 59:03 but I apparently broke it up into 10 segments so I'm really pleased that I not only beat my time, but I did it in 5 rounds!

    11" box jumps
    4# wall ball

  58. 26:28. Used a basketball for wall balls; great idea to fill an old ball with sand- that's on my to do list:)

  59. 27:54

    Fast stair taps instead of box jumps (recovering stress fracture on my foot)

    Biked 18 miles outside beforehead

  60. 33:52 did worse compared to 32:17 all as rxd. Triedto do better withdeeper wb shots. Still thatsucked so bad. Glad ifinished though!

  61. 27 loooonnnnggggg minutes. Half box jumps 1 step & the other half 2 steps. Ranaroundthe church. Subbed thrusters…..10 lbs.

  62. Did this one Sunday but forgot to post…25:16 as rx'd

  63. 22:27.
    I so wasn't feeling it this morning, but now that I'm done I feel much better, even though I'm a day behind.

  64. 39:13 Wow! Geez! Holy moly! Near death!
    My goal was under 40 minutes, so I guess choking down vomit saved me some time!
    24" box, which was the worst part!

  65. 21:56, 12 lb ball, but only used about a 10" step for the jump. Working on building height gradually.

  66. 25:43 That's a 7 second improvement since last time. I'll take it!

  67. 47:06 6lb WB, manual treadmill (always inclined, so my calves end up taking the brunt of the workout) I was afraid of this one, but I felt great after for having accomplished it! 🙂

  68. 38:04, but had to do 1.25 miles total, since I walked part of it today. Did 15# thrusters in lieu of wall shots. Burnin'! Told the Hub not to mourn too long in case I don't make it. 😉

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