Friday 05.09.14

For time:
50 Box jump overs, 18 inch
50 Deadlifts, 60 lbs.
50 Wall-ball shots, 10-lb. ball
50 Bench dips
50 Wall-ball shots, 10-lb. ball
50 Deadlifts, 60 lbs.
50 Box jump overs, 18 inch

Post time to comments.

no caffeine 
no soda
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. 18:18
    12" box jumps…not overs (thighs too sore to jump 15" today)
    10# ball
    65# DL
    What a great week!

  2. 17:28. Subbed pull ups for last set of box jumps.

  3. 16:48
    18 in box jumps
    30# dead lifts (more weight still hard on back)
    15# kettle bell swings for wall ball. No wall ball.

  4. 19:19
    40 lb dead lifts
    Step ups
    Did this workout outside. It's so muggy I felt like I was swimming through the whole thing!

  5. 15:31.
    Subbed 15" jump up onto Bosu ball for jump overs.
    DL 40#

    5 min warm up on bike and 10 min bike LVL 2 after.

    Happy Fruday Ladies!

  6. 15:43
    12" box
    54' dl
    10lb wb
    2 min plank hold
    100 bfsu

  7. 18:40

    14" jump overs
    60# DL
    20# thrusters for wall ball

    Hard to catch my breath on that one! Happy Friday!

  8. 18" box overs
    52# dl
    20# thrusters in place of wall balls

  9. 24:26. 12" jump overs, 20# thrusters in place of wall balls, 40# DL, bent knee

  10. 18:49
    All as rx'd except for I did 65# on the deadlift.

  11. 22:51 12" box overs. First time with these, I was scared of the 18 inbox. 115# dead lifts. 14 # wall balls. Dips on box. Then ab routine.

  12. Half mile run warm up.


    14" box jump overs – all I had and by the last round SO GLAD I don't have an 18" box!

    65lb DL

    10lb Wall ball

    Jogged 1.5 miles to cool down…
    WOW! Good WOD!

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