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.

May 23, 2012

Wednesday 05.23.12

5 rounds for time of:
5 overhead squats (10-30lbs)
10 knees to elbows
15 dumbbell hang squats (15lbs)
40 jump jacks or rope

Compare to 09.20.11


20 comments:

Dede said...

16:26 - 20lb overhead

Probably could have done better, but baby woke up right before
3rd round.

Sharon said...

What is a dumbbell hang squat???

Dee said...

11:17

Sharon said...

7:42

Jodie said...

7:58
Compared to 9:30

Jenni said...

Sharon- a hang squat is simply a squat while holding the weights hanging by your sides.

Sarah said...

10:05

Sharon said...

Thanks Jenni. That is what I ended up doing. I just guessed so I'm glad I guessed right:)

Ian and Amy said...

8:21

Duke~N~Morghan said...

7:21

Brent and Britta said...

7:25
10 lbs. all
Jump rope
(so tired, just happy I did this one at all!)

Valentine said...

11:04.

The overhead squats feel SO weird. My arms do not want to stay overhead! Anyone else feel that way and did you do anything to help it?

Sharon said...

I just hold the weights above my shoulders with my elbows bent. I can't do it with my arms straight w/o hurting my back. I think some people just put the weights on their shoulders too.

Amy W. said...

9:02 10lbs

Valentine said...

OK, maybe I'll start bending my arms to a 90 degree angle, or put them on my shoulder. It's weird because I feel like I am going to fall on my face forward when I have the weights up with my arms extended :)

Thank you!!!

Beth said...

11:43
12lbs and V-Ups instead of K2E.

Brent and Britta said...

You have to really engage your abs to keep them overhead and not hurt your back.

mary said...

10:16
compared to 13:24.
20lbs everything
I accidentally did squat cleans instead of squat hangs

Jenni said...

Overhead squats are meant to be done with a bar because the resistance you have between your hands with a bar helps you to keep aligned properly and balanced. If you don't have a bar and it feels too uncomfortable to keep your arms straight over your head (it is awkward for me too) then you can keep them on your shoulders and still have similar results.

Ricochet said...

I know I'm a day late but I couldn't run 5K so I did this workout instead. It's my first time doing CrossFit. I got an 11:10time with 10lbs. I did substitute KTE with a vertical crunch. Excited for tomorrow.