Hiit Mama workouts are timed so time yourself and go as FAST AS YOU CAN!! That is how you get the cardio in. If you are a new Hiit Mama, just start with the workout of the day (WOD)...no need to go back to the first post because we will eventually repeat all those workouts. Make sure and post your time in the comment section so you can track your progress! Also, there are video demos of each exercise we do down the right side bar.

Jan 11, 2013

Friday 01.11.13

3 rounds of:
100 ft walking lunge (about 30 lunges total)
50 squats
25 back extensions

Compare to 12.14.11

90 DAY CHALLENGE: DAY 5
no caffeine

NEXT WEEK'S ADDED CHALLENGE: no soda

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 skyrocket.  

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.
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.
A 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.
The 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.
Since 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.

 Don't count yourselves out my soda lovin' Mamas! You can do this and you will get HUGE rewards by making this change!.....And, I heard the nutritionist for the Dallas Cowboys Cheerleaders tell them that carbonation causes cellulite!! AHHH!! Reason enough for me right there!! I do love an occasional root beer from time to time with my pizza or burger but I am going without for 90 days!!

160 comments:

Kristin said...

14:57

Sarah said...

10:57

Dianna Kisner said...

7:19

Deborah said...

13:15

Jennifer Gratiot said...

8.41

What It Feels Like... said...

10:56

Kim Jackson said...

8:48

Kerri said...

6:45

The Fuller's said...

12:35

Katie smith said...

9:30

Jenni M said...

9:58

Mjordan said...

8:27

LeeMac said...

8:57

Roseanne Gies said...

8:52. Have great weekend Mamas!!

Kirsten said...

9:56
(yes! i can do no soda! don't worry, I know you have something crazy up your sleeve...no sugar or something like that... )

Amie Coble said...

11:42

Leah said...

6:57.

Lunges and squats holding a very needy 25lb little boy. Definitely feeling my legs today.

jamie said...

16.30

Sarah B. said...

14:26

Jen Morse said...

8:48
Back extensions on an exercise ball...
2 km run for warm up

Gina Tate said...

8:51 as rx'd

holly said...

12:20. Just started this week. 21 weeks pregnant with my sixth. :)

Tiffani Leavitt said...

8:59 I looked like Robert and his pup at the end. :)

Amber Carter said...

7:30
1 mile treadmill for warm up

Heather Lipe said...

7:18

Karlee said...

8:41

Fit for life55 said...

6:40 with tricep dips instead they were feeling neglected.. Lol

Karlee said...

By the way I can barely even move my legs today!

Mary said...

13.11

Jen Roe said...

5 mile run then

6:31

Rissa W said...

7:50 plus a 2.25 mile run. Thanks for a great week! Never thought I would make it 5 days without caffeine, but I have!!!

James Family said...

7:50
Then 4.5 mile run.
Great week of workouts!

Brent and Britta said...

6:57 (compare to 7:07 in December 2011)

bkbishopfamily said...

i actually woke up and thought "oh good, an easy workout today" but boy howdy are my legs shakin!

14:52

ShanaG said...

8:33

Princessdenied said...

8:07
Today is day 5 of no caffeine/soda. The headache is finally gone!

Jenelle said...

7:34. Yep, thought this was going to be easy, but WOW my legs are feeling it from this week! Great workout for a Friday!

Ian and Amy said...

8:36- ouch!
My legs were already sore. But now I can't walk :)

Ashlee said...

12 min

Vanessa said...

I can do no pop! :) I am going to go to a box for the first time in my life today owned by people who go to my church. I want to join peeps twice a week for WODs for the company. But otherwise I am sticking with you mommas because you are awesome! Im scared of going to the box!! :)

Duke~N~Morghan said...

5:17 compared to 5:55

Katie said...

9:56

YoungFamilyBlog said...

9:54

kasey said...

9:36 (reverse sit ups over stability ball for BEs)

Liz said...

11:13

Ali said...

8:37 after kickboxing

Nicole and Joey said...

11:05. Some of you have awesome times- way to go! My glutes and hamstrings are sore, so that slowed me down on the squats. It's okay though, I finished and felt awesome at the end. Thanks for the great week of crossfit!
Nicole

Valentine said...

9:19, ok my legs are toast. Had to keep taking little rests...

Colleen Donovan said...

13:46 I made a goal to not drink ANY pop this year so I'm excited about the additional reason for not drinking it. :)

Joyful Saint said...

me: as rx'd did plia squats for two of the sets, by the third set my legs were shaking so bad, that I had to touch the walls to keep myself upright. Time: 11:20
Kayti: did it.

Creative Corner said...

yeah didnt time what was I thinking! but about 12 min helped kiddos inbetween! Thanks again!

Kim Raney said...

Hello Crossfit Mammas!
I just to do crossfit before I went back to work. Now I find it hard to leave my kids anymore than I have to. So I am going to start this challenge today because I can do it at home.

So this will be day 1....every excited!

Kimberly Martin said...

Good quick workout

Sarah said...

8:12 as rx'ed. My back is sore from the last three days of back extensions and sumo lifts. And now I have to go shovel a foot of snow:)

Heather Foster said...

8:45
Followed up with some light running and some sit ups..
TGIF!!!!!!!!!!!!

Briana Mullen said...

8:45 and now for some yoga....

Audrey Henrie said...

10:47 and then some yoga to stretch.

Andrea Dean said...

8:45

MrsB said...

8:25 followed by 2 mile run!

Dally DeMarco said...

wow you guys rock! i did it on 20 mins, now i feel slow lol

MamaLacsamana said...

8:26

thedoitallmama said...

Took me about 17 minutes but that's with two boys interrupting me and having to break up little quarrels in between... I added one more round just because I had to break in between. Definitely feel it on the legs and my back from the extensions. Did ten minutes of abs after that...

Have a good weekend!

Vicky said...

How do you do the back extensions without a machine?

tryin2bafitmama said...

9:58 My legs are so sore, but I love it!! Great times mommas, very motavating!!

Madeline @ Food, Fitness, Family said...

20 minutes on the step mill before this was a terrible idea (or an awesome one for my booty)

7:51 as RXd

Danielle Stuart said...

1301 legs/buns feeling a good burn-wanted to go quick but when I did my form was not as good. Good, quick, friday workout.

Elyse Beard said...

16:48. I am so slow! Ran a mile afterwards

Nomie Oesau said...

15:23 as rx'd.

I thought I was strong from lifting weights for the past 2 months, but doing 100ft of walking lunges kicked my @$$. LOVED IT!!

A week on no caffeine and my hubby says I'm crabby. I have noticed I'm not as patient as I was before, will this pass? LOL

Warthog Trauma said...

7 mile run with the BOB and 2 doggies then....

8:20 as Rx'd

Laura said...

8:43

Linda Slater said...

10:45
Plus a few Sit Ups

Becky Parker said...

16:50 - interupted by the dog! Feeling super slow on this workout.

Nissa V said...

Oh, doggit--I was supposed to have timed myself? Well I did them all but it would have been a poor showing on time anyway. I developed a raging throbbing headache like I've never experienced before while in the first round. Kinda scared me, actually. Maybe 'cause I drank 2gl of wine last night? (I just know alcohol is going to be one of our challenges some week! lol) Even through the pain I loved this work out. Nice way to end the week. See you all Monday!

Jenni said...

6:44

Challenge week 1 WODs complete! Good job Mamas! I feel it all over my body and I am definitely healthier than I was last week!! Bring it week 2!! :)

Flannery @ Three Sisterz said...

6:47. My time seems fast and I KNOW I am not one of the fast mamas--wondering if I didn't do enough lunges? Either way...it was a good workout. Ran 4 miles as well. Happy Friday!

Allison Thelen said...

11:42. I wasn't so happy with my time, but my legs are soooooo sore! And I really concentrated on my form with the squats.

Great, short workout though!

Rachel said...

10:25
Didn't realize how fatigues my legs were until I started today's WOD. A successful 1st week! Met my goals so I'm pretty psyched :-) Woohooooo!

Mel said...

12:16
Who knew such a short workout could be such a killer - I can barely walk!!

Karen Armstrong said...

Ran 3 miles at race pace then as rx'd at 8:32

Amber said...

Vicky. You can do supermans for back extensions.

Liz said...

9:15. 3 mi run this morning.

wow mom said...

9.17

Brittany Lauren said...

8:42

That was so much harder than I expected - the transition from lunges to squats was painful! But it felt good to push through, mind over muscles :-)

headkl4 said...

18:08

Megan Foerster said...

10:30! I added 25 Crossfit sit-ups to each round between the squats and back extensions to get some ab workout too. Felt great!!!

mbw said...

8:56 as rx'd

QueenBeeBerta said...

No time - saving for tomorrow!

Ewa said...

I'm still in pain from Monday's WOD (!) so only managed once with 25 superman (alternating leg+arm) instead of back extensions. Time: 6:58 (Scary that some rx'd faster than that!)

Christina Calhoun said...

6:50 sweet ending to a good week

Heather said...

9:56. My arms were glad for the break. They are still sore from Monday!

Donette said...

12:30

Cassidy Cay said...

7:31

Janine said...

Approx 17:00 Had to solve a 3 year old's popsicle craving and a couple other "I need this now!" moments. :-)

Kelli Anderson said...

11:06

JanelWarner said...

8:45

Kendall Rapp said...

8:07 as rx'ed

Hannah said...

13.20

Leah Sullivan said...

08:42, ugh first time posting my time in a while! Getting back into it now that I'm back at work!
Good job all of you doing the 90 day challenge!

Laureen H said...

15:05
My legs are really feeling it this week.

Lea said...

9:41

Amber said...

10:46.

Amber said...

10:46.

Katie B. said...

10:48

Nik said...

11:05

Erin said...

9:40. Trying to manouver the walking lunges through the house was....interesting. Good for agility, bad for time!

Miranda Hoberg said...

9:42

Carley L said...

Good for u!

Tambra M said...

7:15
Plus 30 min on bike 90-100 rpm

Michelle said...

8:47. I can do no soda! I'm actually excited for it. I'm not an everyday drinker like I was with caffeine but I know eliminating it completely will be great for me!thanks Jenni!

Jeremy said...

11:00
Did 30 Walking Lunges instead of 100' because I have long legs so it was 115'
RUBBER LEGS!
Good rehab after one year of broken leg!

Denise said...

11:20 modified and going slowly. My tailbone is still sore after slipping down stairs with kids in arms. Ugh. This stinks.

yelly16 said...

11:06 after a 5 mile interval run

Randall said...

7:12

Tonya Rie said...

9:31 as RX'd after 30 minute run and yesterday's WOD. Great workout!

Celina said...

8:30. 1st time trying your site-it's great & I'll definitely be back when it's just a little too icy to run!

Amy said...

21:08, my first Crossfit workout ever! Feeling it this morning!

Liz said...

9:20... Peoria agronomy meetings were this week so I had to do Thursday and Friday today... As rx'd

apotts said...

Supermans on the floor work!

Brianna Thomas said...

10:49

Ali said...

Scott 21:16

Garderie P'tits Bzoo said...

Did a 3.11 mile run then the WOD. My legs are jello. 12min. I added 15lbs to the squats in teh first round and did plier squats on the last round as the regular ones were killing me!

Roslyn Gervin said...

10 min. Then 2o min on the bike. I see however I am slacking and need to kick it up a notch. I am loving this site and the challenge.

Tiffany York said...

i forgot to post my time yesterday evening. my time was 11:12. i thought i did really good and then i see people on here posting times like 6:30! wow! I have a long way to go, but I feeling better everyday. Looking forward to next week!

QueenBeeBerta said...

11:18 - The last 5 squats on the last round were done on the shakiest legs EVER!!!!

Great week of workouts, Jenni! :)

Sarah Slater said...

9 min.

jajincmom said...

4.25 mile bike ride + 11:57 WOD!!!
Not sure my legs are gonna carry me now!

Ellen said...

18:36
I was able to do 4 workouts this week. That's 4 more than I've done in years. I'm sore but I feel amazing. THANKS!

Mindy Kroll said...

9:45..struggling with my knees!!

Misty said...

10 min. Jelly legs:)

Emily Hickman said...

14:33 + 21 min run
My legs are on fire!

Vanessa said...

7:10 and skiing today! Thanks!!

runzalot81 said...

Got it done but didn't time myself.

Staci said...

14:44

Courtney said...

8:51. My next goal would be able to do all reps in set without stopping.

Kate Huether said...

8:11, a few days late!

The Holts said...

Had to work a 12 hour shift Friday. Made up for it today:

13:28

How did people do this in 7 something minutes!? Wow!

Alison Mondrach said...

7:57. Day 1 for me

Priscilla said...

12:00. Just found your blog yesterday, I have done a couple of Crossfit workouts with friends before. Excited to start this! Great workout for my legs!

Kimberly said...

7:54
Ran 7 miles first but great WOD

Christy Homan said...

8:12 Great workout! Quads killed!

Ashley said...

forgot to comment friday - 7:08

Brian and Becky Harrell said...

9:40 glad to have the weekend to recover, my legs have been very sore!

Hanna V said...

5:57

Misti said...

12:31

Bethany Ingram said...

8.05

Thalyta said...

8:10

Dusty Gauthier said...

Still playing catch up from having the flu last week.

Did this workout today, 1-14-2013.

Time...10:18.

I also did 40-minutes of Zumba beforehand.

Andrews family said...

7:37. Subbed 26 single arm bent rows (13 each side) w/ 16# each round for back extensions.

Kimberly van den Enden said...

10:14! Now for a run! woo hoo!

Bug said...

10:57

2 rounds rx'ed
1 round sub SU and calf raises for lunges and squats

Former College Student said...

11.00. Squats with bar.
Not too happy with that time

Meredith Pross said...

9:25 with 20lb weights.

Awesome workout!

LindaK said...

10:34 Getting caught up after being super sick last week!

Alisa said...

13:56
guess I was moving deep and slow

tlelliott said...

9:30

Maria Ernestine said...

Maria - 9:56
Pat - 8:50

LaToiya Bates said...

Did know we were suppose to time: no space to do walking lunges: did weighted step lunges with 10# x 2 rds 7.5 x 1 rds, then a 4th rd no weight, and x4 25 squats(legs were dieing at the end) and completed x4 back extensions, then did 25 min on sitting bike. At then end legs were like jelly, this has been a first hard week for me, but I am rejuvenated with motivation to get fit!!!! Thanks Crossfit Mama. See you Monday!!

Aub said...

11:33 - girl pushups, half situps & beginner back extensions

Josh- 14:21 as RXD with a 20# baby on him 3/4 of the time

Aub said...

Got my workouts mixed up since I forgot to post this last night. No situps or pushups for me on this one. Lol

Jewel said...

11:47.