Friday 05.10.13

8 rounds for time of:
5 Front squats, 40 lbs
10 Push-ups
20 Butterfly sit-ups

Compare to 01.25.12

Post time to comments.

no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol
NEXT WEEK’S ADDED CHALLENGE: reduce sugar intake

Dangers of Sugar

Sugar is the number 1 reason why you aren’t loosing weight.

Dangerous Sugar

Sugar is harmful to our bodies. It can can rot your teeth, increase your risk of getting diabetes, and make you gain weight. You might be shocked when I tell you how many other bad effects sugar has on your system over time.

How Sugar Can Sabotage Your Weight Loss Plans:

Sugar is habit forming and addicting. It has absolutely no nutritional value. Eating a lot of sugar is the same as taking a daily fat pill. Once we start eating sugar, it’s so hard to stop. The more of it we eat, the more we crave. Sugar will give you a short-term spike in energy, but then you will have an energy crash. Sugar actually robs us of energy, and that creates a vicious cycle where we exercise less, become even more sedentary, and gain even more weight. You cannot continue to take in excess amounts of sugar and expect to build the body that you desire. Limit both sugar intake and saturated fat in your diet, and you will see astonishing changes in your body. You will not believe the difference.

How to Cope With Sugar Cravings:

If you learn strategies of how to deal with sugar cravings, you will go a long way to reaching your weight loss and fitness goals. Don’t beat yourself up if you give in to the craving. You’re human. Beating yourself up over the occasional slip up is only going to demotivate you and discourage you.

How Sugar Can Destroy your Body and Your Health:

  1. Increased blood sugar levels which can cause hypoglycemia.
  2. Speeds up the aging process = more wrinkles sooner and aged skin
  3. Increases your risk of getting cancer.
  4. Causes heart problems.
  5. Contributes to diabetes.
  6. Can lead to osteoporosis.
  7. Hurts your eyesight.
  8. Can cause arthritis.

No Sugar Diet – Benefits of Cutting Sugar from Your Diet:

Try to adopt a a no sugar diet most days of the week and you will see quick weight loss results.  If you avoid the dangers of sugar, and limit your sugar intake, you’ll look better, feel better, and perform better.  If you can discipline yourself to cut back on sugar, your chances of you getting serious results from your weight loss eating plan skyrocket and the pounds will melt off your body.  Start by substituting snacks for ones that contain little or no sugar. Over time, it will get easier and easier to substitute good foods for the bad foods. You will train yourself to avoid the dangers of sugar. You don’t have to deprive yourself from ever having a donut or ice cream again. Instead, cut back, have smaller portions of ice cream, eat donuts less often and maybe only have a half.  The more you cut back on sugar, the more results you will see with your diet plan and your fitness goals.

Mamas, I want you to start to be aware of how much sugar you are consuming every day. I challenge you to cut out sugar 6 days a week. Let’s hold ourselves accountable and start our sugar detox and accelerate our progress on this fitness journey. Remember, your body will burn off all the sugar you are consuming before it will even touch the fat you are storing. Make that decision easy! No sugar….go straight to the fat! BURN! BURN!! 


  1. 12:54
    Boy push-ups, crossed arms on CFSU with abmat
    As RX'd

    Happy Mother's Day Mamas!

  2. 18:42 had to have my son sit on my feet for the last 2 rounds of sit-ups

  3. 13:04
    5 rounds boy push ups, 3 rounds girl push ups

  4. 17:22 those situps are kiler!! For some reason I'm still struggling with those. Need to strengthen my lower back.

  5. 14:45 with BOY PUSH UPS IN ALL ROUNDS. Booya! Take that weak arms. Course I won't be able to lift anything all day…..

  6. Completed my first ful week, go me :).
    Thise su r not nice, need to get stronger in that area as well as in my pu. All 8 rnds were gpu
    #12 weights

  7. 12:56 26lb Kettlebell with squats; half & half bpu/gpu

  8. 3:26
    Super short on time
    Did abs before so skipped sit-ups
    Body weight squats
    All boy pu

  9. 14:05
    6 sets of pushups on toes, 2 on knees. Otherwise all as rx'd.

  10. 17:32 gpu otherwise as rx'd

    Happy Mother's Day everyone!

  11. 13:00
    30# squats

    I wasn't feeling well yesterday, so I did yesterday wod after this one.

  12. 17:14

    13# on squats (need heavier dumbbells)
    all gpu
    sit-ups were killer; I almost went to only 10/round, but I didn't! I did all 160!

  13. 14:48
    40 lbs (finally 90 degrees!)
    all regular pu (working harder at getting lower)

  14. Ran 3.29 miles this morning
    13# dumbbells(10 pounder and a 3 pounder in each hand) front squat
    4 rounds of boy pu and 4 rounds of girls, alternating.
    And now my abs are already soreeee! 🙂

  15. 10:21. Thought It Was 15 Sit-ups, So I Added InThe Time To Do 40 Extra At The End. Used A Smith Machine At The Gym Because That's All That Was Available At The Time. Didn't Realiz It Made It Easier. IF I Need To Do That Again I'd Add More weight

  16. 10:37 20lb for squats
    Girl push ups
    2rounds cfsu 6 rounds gymnast sit ups

  17. Second Day!
    20# Squats
    1/2 regular pu 1/2 modified
    mixed cfsu with bicycle crunches, Ouch!!

  18. 12:34
    As RXed.
    Butt to floor squats.
    Did 10 boy push-ups.

  19. 16:52 – as RX'd!!!!!!!!

    front squats, 44 lbs – very happy with how low I could go!

    Push-ups – easy – maybe I should start working on boy push-ups?!?

    Sit-ups were okay until after 4 rounds, then struggled through. I'd have had a great time if we only had 10 sit-ups per round! lol

    Great week! I hope y'all have a Happy Mother's Day! 🙂

  20. 14:24, as Rx'd but my boys were the weights on the last two sets of squats:)

    Happy mother's day!

  21. THen i joined the boys speed camp & did jumpsquats jump lunges, 50 more situps 25 leg lifts, more!

  22. THen i joined the boys speed camp & did jumpsquats jump lunges, 50 more situps 25 leg lifts, more!

  23. I did this along with Thursdays WOD so time doesn't count for me on this one. My arms/shoulders were dying on the last sets of push ups this WOD because of all of Thursdays, too! 😉

  24. 10:17
    20 min walk

    Been sick with a fever the past couple of days – feels great to get back at it 🙂

    FS 10# (5# ea – need more matching dumbbell sets) … Rxed rounds and #s

    PU on knees – last three sets not nearly as low as I'd like them but I worked to make sure they were in good form … Rxed rounds and #s

    Oblique crunches (10 ea side) instead of CFSU … Rxed rounds and #s

  25. 28:13 40# squats, gpu. Sit ups were my time suck.

    Happy Mother's Day! (And Happy Bday to me!!)

  26. 19:10

    40# – 20# kettlebell (mother's day gift!) in one hand and two 10# weights in the other – was a bit awkward
    knee push ups – with one full one each round
    goal was under 16 but got significantly slower each round!

    ran 2 k

  27. 14:58, with 25# squats (that's all i had), all regular push ups!

  28. did this workout friday forgot to post my time!

    17:15 30# front sqauts, butt very low
    cfsu as rx'd

  29. 13:19 as rx'd and with toe push-ups for 7 of the 8 rounds. Finished with a 45 min spin.

  30. 13:50

    mixed boy and girl push ups
    halfway thru swapped reps for abs and push ups

  31. 19:17 sit ups took so much time. WEAK ABS! One day they will be strong. Did first 5 BPUs on first round, also first 3 as BPUs on all the rest.

  32. did this on the correct day, forgot to post 12:06 as rx'd all bpu

  33. 15:25. Did one round in middle of gpu to give the and a break. All other bpu, and 40# squats. 🙂

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