Friday 05.03.13

5 rounds for time of:
12 Wallball shots, 10 lb ball
12 Knees-to-elbows

Compare to 01.19.12

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

    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 co-mingled with periods of marked

    8) Saturday Night Palsy 

    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. 5:04 modified with 20# db thrusters and knees to waist on bar.

  2. 9 min. I'm slow on KTE on bar
    Outside for wallball inside for KTE

    Yay for Friday!
    Have a great weekend!

  3. 7:54
    K2e on bar but mostly to cheat height. Still getting better!!

  4. 7:30. K2e are so frustrating for me – not making enough improvement to feel like I'm getting the right benefit from the exercise. Arg! Ill keep trying ;). Today I did ten with bent arms and a little jump to start each one.

  5. 6:16 but K2E on floor. My pull-up bar callouses my hands really bad! I need to get some gloves or something! Still a hard workout though! Happy weekend!

  6. 4:36
    20# thrusters
    2 rounds KTE on bar, forgot my gloves and was killing my hands so last 3 on floor

    Have a great weekend mamas!

  7. 4:41 as rxd. Didnt do thurs wod yesterday as i worked night shift but plan on doing it when i get home tonight! Have a great weekend guys!

  8. 7:07
    10# thrusters with a jump. need to get a ball.
    KTE's slowly improving form

  9. 6:35
    Basketball for wall ball.
    3 rounds KTE on bar… yikes I need to work on that.
    2 rounds KTE on floor.

    Thanks… Four weeks down. Loving the 90 day challenge.

  10. 10:08 Used 12 lb ball and did toes-to-bar. My forearms are TOAST!!

  11. 7:00 on the dot.
    K2E's on floor. Wall balls are looking a lot better today!!

  12. 7:50
    KTE on floor (still no bar) so I added 12 CFSU each round
    12lb ball

  13. 7:15. All as rx'd. K2e's all on bar! Good Friday y'all!

  14. 5:24 knees to waist-ish height, thrusters
    How do u do k2e on floor?


  15. 5:11 Raining outside so I couldn't throw ball in air but I did the movement with 8lb ball, and had to bring knees to elbow on floor. No where to put a bar, I rent a trailer and it just seems to flimsy to get a bar.

  16. 6:27

    K2E on floor (would never be able to get anywhere close on a bar! . . .but working on it!)
    did this after Tuesday wod
    slacking off this week as had house guests (inlaws!) but got two in today and will try some of the "killer" ones this weekend!

  17. 4:26, basketball for wall ball, and kte on floor. I realize these modifications make it easier, but my heart is still beating out of my chest!

  18. 6:05 KTE on floor. Been sick all week, will hit a hard workout this weekend.

  19. 5:43. Kte were about knees to waist and only have 8lb ball

  20. 5:32

    *subbed thrusters for wall-ball, 40# first round, 20# rest
    *K2E on floor

    I'm gonna have to get brave one of these days and just do K2E's at the park in front of strangers so I can get experienced on the bar!

  21. 5:40
    I did this one at work on Saturday, so more modifications than usual.
    20 lb. thrusters for wall balls.
    K2E's in push-up position, like mountain-climbers. Right and left knee to chest = one rep.

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