Friday 04.18.14

In front of a clock set for 12 minutes:
1 minute of 18 inch box jumps
1 minute of 20-30 lb sumo deadlift high-pulls
2 minutes of 18 inch box jumps
2 minutes of 20-30 lb sumo deadlift high-pulls
3 minutes of 18 inch box jumps
3 minutes of 20-30 lb sumo deadlift high-pulls

Post reps for each set 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.
case your dentist hadn’t told you, between the sugar and the acidity,
pop is terrible for your teeth. It erodes your tooth enamel!
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.
drinking has been associated with lower bone mineral density in women
and children. The phosphorus content of colas triggers calcium loss
leading to 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. BJ 22
    SDLHP 25# 25
    BJ 31
    SDLHP 50
    BJ 43
    SDLHP 71

    Happy Good Friday! Thankful for Jesus Christ, my Savior.

  2. Forgot to keep count until the last rep:

    47 SDLHP

    W 20lb kettle bell

    Amen! Stephanie!

  3. I completed a different workout today. 600 reps from blonde ponytail.com but I wanted to say Happy Good Friday as well! Also thankful for my Lord and Savior!

  4. 18" stepped up an down;18,32,50
    30# bar;20,35,52

    Happy Easter!
    1 Peter 3:18 For Christ also hath once suffered for sins, the just for the unjust, that he might bring us to God, being put to death in the flesh, but quickened by the Spirit:
    Praise the Lord!

  5. 12" box- 42,55,58
    30#- 15,30,40
    Happy Easter! He has risen!!!

  6. 18" box jumps: 38, 70, 100
    35lbs SDHP: 28, 57, 79

    Dripping sweat–love it !

    "I can do all things through Christ which strengtheneth me.". Philippians 4:13

  7. 10" box jumps – 24, 46, 64
    24# DLHP- 21, 42, 60

    Still intimidated by the box jumps and so frustrated by it. I can jump that silly step aerobic thing without trouble but a box? Nope! And I read the workout wrong and did regular dead lifts instead of sumo. Probably because I saw box jumps.

  8. Workout as Rx'd
    Box: 20
    Sumo : 30
    Box: 38
    Sumo: 55
    Box : 55
    Sumo: 78

  9. Love reading all the wonderful remarks about our savior! He is risen!

  10. 24 in box jump 1 min: 14
    45 lbs high pull 1 min: 18
    24 in box jump 2 min: 28
    45 lbs high pull 2 min: 34
    24 in box jump 3 min: 44
    45 lbs high pull 3 min: 51

    Then 4/2 wod the RPM.

  11. 18" box jump & step down: 26, 38, 59
    sdhp 30 lbs: 28, 52, 67

    I hope everyone has a blessed Easter!

  12. Box: 50
    Sumo: 25 (20 pounds)
    Box: 95
    Sumo: 51
    Box: 125
    Sumo: 75

    Jump rope yesterday + box jumps today = my legs are ready for those Easter Sunday heels!

  13. 14" box jumps (tallest I have)
    30# SDHP


    Happy Easter, mamas!

    John 11:25-26 "Jesus said unto her, I am the resurrection, and the life: he that believeth in me, though he were dead, yet shall he live: And whosever liveth and believeth in me shall never die."

  14. So awesome to follow a blog with so many faithful women!

    "Delight yourself in the Lord and he will give you the desires of your heart" Psalm 37:4

    I'm praying my desire to return soon will become a reality!

    Happy Easter Mamas 🙂

  15. Did this today (Saturday) instead bc i needed a rest day yesterday after Thursday's WOD.

    18 IN. BOX
    18 # KB

    16 BJ
    26 SDHP
    23 BJ
    49 SDHP
    34 BJ
    70 SDHP

  16. Pat Box – 26, 43,53
    SDLHP – 22, 34, 50 #65

    Maria Box 26, 38, 50
    SDLHP 21, 40, 50 #35

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