

Dec 2, 2016

Friday 12.02.16

For time:
Run 2 km
22 wall-ball shots, 10-lb. ball
22 pull-ups, assist as needed
22 wall-ball shots, 10-lb. ball
22 power cleans, 45-55 lbs
22 wall-ball shots, 10-lb. ball
Run 2 km
Post time to comments.

* In honor of Sgt. Jonathan Stuart “Hollywood” Hollingsworth, 35, of Rotherham, Yorkshire, England, who was killed on Nov. 23, 2006, during a mission in Basra, Iraq. At the time of his death, he was serving with the D Squadron, 22nd SAS Regiment, in the British Army. He received the Conspicuous Gallantry Cross and Queen’s Gallantry Medal for his bravery in the line of duty.

no caffeine
no soda
drink water
no alcohol
 fruit or veggie snacks
no food after 8:00pm
reduce sugar intake 
no fried food
sleep 8 hours


Preservatives are not good for you. Simple as that. Your body does not need them nor does it want them. Here is some info from livestong.com 

What Are the Dangers of Preservatives?

Manufacturers use preservatives in many products that people consume and depend on for health. Many companies also use them in cosmetics. The intent of preservative use is well-meaning, because they prevent botulism, mold and bacteria, which gives products a longer shelf life and protect people from illness. Unfortunately, many preservatives have dangerous side effects that cause cancers, hyperactivity, nervous system damage and other problems. It should be noted that many studies incorporate feeding massive amounts of a preservative to laboratory rats, so some preservatives consumed in small amounts may not be as dangerous as some studies suggest.

Sodium Benzoate

Many soda manufacturers use sodium benzoate to prevent mold. This chemical can damage mitochondria in cells, which leads to neuro-degenerative diseases. Professor Andrew Kemp from the University of Sydney mentions in an editorial for the May 24, 2008, edition of the "British Medical Journal" that children "were significantly more hyperactive after they ate a mixture of food colorings and a preservative [sodium benzoate]."

Sodium Nitrate

Sodium nitrate, which is found in many packaged meats like hot dogs, sausages and bacon, is used as a curing agent. The curing of meats reduces the possibility for botulism-causing bacteria. Although MeatSafety.org, a website sponsored by the American Meat Institute trade association, says that sodium nitrate is "safe in the levels used" according to a study done by the U.S. National Toxicology Program, some studies link pancreatic and lung cancers to an increased consumption of meats containing sodium nitrate.

Propyl Gallate

Food manufacturers use propyl gallate as a stabilizer in packaged meats, dried milk, candy, potato chips and baked goods. It is also used in cosmetics and pharmaceuticals. The National Toxicology Program, an agency in the U.S. Department of Health and Human Services, reports that this preservative causes prostate inflammation and tumors of the thyroid, brain and pancreas.

Potassium Bromate

Many bread companies still use potassium bromate to strengthen bread dough. Although countries like Britain and Canada banned the preservative as a carcinogen because significant evidence shows that it causes cancerous kidney and thyroid tumors in rats, it is still found in some baked goods in the United States. Potassium bromate is especially dangerous if the food product is not baked long enough at a high enough temperature.


Food manufacturers use BHA (butylated hydroxyanisole) and BHT (butylated hydroxytoluene) to prevent oxygenation. This keeps many breads and snack foods fresh for longer periods of time because the fats cannot turn rancid from exposure to oxygen. The Center for Science in the Public Interest cites studies which show that BHA causes cancer in animals. It also asserts that the safety of BHT is unproven.

Mamas, there is nothing better for you body than eating fresh, natural, whole foods- eating clean. I challenge you to not buy or consume anything in the next 29 days that has a preservative in it. Shop around the outsides of the store. It is easier than you think. Your body will thank you and you will feel and look great!


Julie said...

Did last Friday
12# ball
45# cleans

Blessed Mommy said...

Ran 2.3 miles then wod for 10/14/16

Becky said...

23:05 but skipped last run. Battling the beginning of a sinus infection and my head is throbbing.

Andrews family said...

Quads are toast - hobbling around today. Will make up later. Did:

7 push press, 40#
15 straight leg dips
10 power snatch, 40#

Jenni said...

Ha! I am hobbling around! Definitely feeling my quads!

E said...

Doing this one tomorrow when I have more time. Ran 2 miles this morning.

Andrews family said...

It's not too bad when I walk, but stairs and sitting are just painful!!

Melissa Christensen said...

Jump pull-ups
45# PC
Basketball WB

E said...

Did today. 25:58 but I don't have a weighted ball yet so I used a basketball (and woke everyone up...oops)

Jenni said...

1st 2K- 4:45
9:17- 10 lb WB, band assisted pull-ups, 45 lb PC
2nd 2K- 4:59

Total: 19:02

Andrews family said...

Treadmill at 7.5 & 7.0
25# thrusters for wall ball
Ring rows for pull ups
45# power clean

Huge mental battle during second run.