Friday 10.11.13

4 rounds for time of:
20 Box jumps, 18 inch box
20 Burpees
20 Squat cleans, 20 pounds

Compare to 08.15.13

Post time to comments.

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.
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.
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.
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.
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! Just one soda a day equals 20 lbs of fat a year!…..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!! The less soda you drink, the less you will crave it. I can attest to that!


  1. 16:12 as RX'd

    Great Job Erin Gray! I'm great with 18" box – cannot imagine 24" box

    Have a great weekend girls!
    Thank you all for the sweet comments yesterday!

    Donna and Julie- I'm just so happy you joined me in my beloved misery so we can whine together 🙂

  2. 16:16- but all 18' jumps this time and burpees with push-ups

    Great job this week Mamas!!

    Denise- glad to be with you on this journey :). So much easier to whine with someone!

  3. 21:06 compared to 22:44
    15" box compared to 12"
    35# compared to 25#
    Happy Friday!

  4. 18:50 compared to 21:05
    25# squat cleans

    Also did Wednesdays and Thursdays wod before this one.

  5. Shawntae 16:01 in Mexico! (And yes the whole resort gym got to see my box jump mommy pee spot:)

  6. 20:27 as rx'd
    I told myself no matter how long it took me I was going to do every burpee as rx'd this whole challenge.
    Used kitchen chair for box jumps. First time doing an 18 in jump 🙂

  7. 15:12
    30# squats first round then switched to 20# for rest
    15" box
    30 sec faster than last time 🙂

  8. I kicked my old time's ass! 14:51 compared to 17:15. Beast mode was most definitely engaged today. That's how I like to start the weekend.

  9. 15:26. Getting so much better at burpees!


  10. 2.7 miles
    Random Prgm./Level 6
    Speed: 5 /5.5/6
    Intervals: 4m/ 4m/ 2m

    R1/24" box; R2-4 18" box
    burpees – reach up to plank
    R1/30#, R2/24#, R3&4/20#

    Whoa! Good job, girls!!!
    ~ Thanks, Jenni!!!

  11. 13:02 6 inch box jump (knee) I beat my old time which was only floor jumps. That time was 15:25. By body is getting healthier!

  12. 18:57
    30# SC, 4 seconds faster than last time. Today was a mental struggle for me, just wasn't into it, but I finished!

  13. 20:30

    This one really hurt so good. Super excited to rest for the weekend. My caffeine headache is finally gone!

  14. 17:05 and that includes like 3 minutes total of rest. This wod SLAYED me! I ate so poorly yesterday and I can completely tell. This was definitely motivation to reduce my sugar intake. I am beat!

  15. 7:55
    Only 2 Rounds this morning and lungs are still burning from nasty cold…. Look forward to trying this again. My box jumps were on a 6" box and I never plan to jump any higher. Two times is enough to know how hard everybody is working!

  16. 13:00. Did regular squats instead of squat cleans. Oops.

    Ran 1 mile to gym to do WoD then ran 1 mile back home

  17. 18:15 compared to 18:20. 5 secs faster but ill take it! Hate burpees & box jumps! Gets me so light headed!

  18. 28:20
    21" box jump.
    GPU with each burpee (no letting full body lay on the floor)
    45# bar. Did first two rounds squat clean and second two rounds front squats.
    OMG… I am dying.

  19. Oh and did this one Sat. Then 2 mile run. Fri went for walk.

    Happy Thanksgiving to all the Canadian Mamas!

  20. Wow! This was a great workout. 21 min. Did 20 burpees first set, then 10 on each additional set. I'm loving these workouts!

  21. Took a few rest days this past week so I finished this week's workout today. This WOD was tough but it will only get better!!

    17:07 w/ 14" box jumps and only did 10 burpees

  22. 11.22
    Just jumped high as I could in the air instead of box jumps.

  23. 19:54, with jump up burpees to plank, 10" box jumps, and 10# dumbbells. Blessings!

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