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 17, 2013

Thursday 01.17.13

Complete as many rounds as you can in 20 minutes of:
Run 400 meters
21 Deadlifts, 30-50lbs

Compare to 12.09.11 

Clint Horinek

90 DAY CHALLENGE: DAY 11
no caffeine
no soda

149 comments:

Denise said...

5.5 rounds. I should have used the treadmill this morning but I really wanted to get out of the basement since it was above 30 degrees outside! The concrete was not friendly on my tailbone! Ouch! Anyone know when a tailbone gets un-bruised? Its been 1 week so far...

Jen Morse said...

OK ladies, copy and paste this link in you address bar and check it out!! Please :)

http://shortyawards.com/crossfitmamas

Jen Morse said...

Denise: It takes awhile, like quite a long while, I did that one time and it sucked!! Try some ibuprofen, that might help... Good luck!

Kim Jackson said...

5 rounds

Mjordan said...

4 full w/ 1 extra run and 8 deadlifts
Treadmill run and 45# bar
Hello jello legs!

NikkiAyule said...

7 complete rounds in 21 min.

Becky Parker said...

8 rounds. Jumped all sorts of crazy ways on the trampoline for 1 min each round.

The Fuller's said...

Unfortunately when I bruised mine it took a full 6 weeks before I could even sit on it without pain. :(

fit momma said...

5 rounds total for a time 19:38

The Fuller's said...

5 complete rounds

James Family said...

6 rounds
My bar is 25# so i did 25 deadlift each round.

Kim Reynolds said...

My workout group, GR Crossfit Mama did 6 rounds!!

Lisa Walsh said...

4 rounds of running but only 3 rounds of deadlifts with 30#. (Sharing the weights at the gym)

JanelWarner said...

I did Wednesday WOD. I was so sick yesterday.

Wednesday....15:02

Thanks for the video on how to do burpees. Its so helpful!!

Heather Lipe said...

7 rounds in 22:17
Quarter miles on treadmill

Misti said...

5 rounds . Ran 2 min each time.

Heather Lipe said...

20# dumbells

Tiffani Leavitt said...

9 rounds with 1 minute of cardio (running laps on my main floor)each round and 30# DL.

bkbishopfamily said...

7 rounds in 20:30

35# bar

Amber Carter said...

5 rounds and 2 interruptions taking newly potty trained daughter to the bathroom. It's something that you don't mess around with ;)

DrCaryn said...

4 rounds...30 lb deadlift

Phillip Mason said...
This comment has been removed by the author.
Kirsten said...

5 rounds, with enough time left for another 1.5, but I just stopped.

Jen, do we have to have a twitter account to vote? I don't have one, but I'd love to vote for you!

headkl4 said...

4 rounds + 30sec of running. 30lbs

headkl4 said...

4 rounds + 30sec of running. 30lbs

Flannery @ Three Sisterz said...

Traveling today so wasn't able to get into the gym or the run portion (kids at home with me) so I did 150 thrusters again with 8lb hand weights. 7:55 looking forward to getting back on track after the weekend away. Loving this! Thank you.

stacie said...

6 rounds
30 pounds

Hanna V said...

Turned this into a poolWOD, at kids pool playing with my kid:

5 rounds: 400 kicks and 21*hands in the bottom of the pool and turning laying on back and then on front.

My feet are just killing me :D

Madeline @ Food, Fitness, Family said...

5 rounds + 400m run as RXd
40# Deadlift

Roseanne Gies said...

8 rounds. son home sick so ran up and down stairs

btw.....does anyone know how many times up and down stairs that will give approximately same workout as running 400 meters????

Gina Tate said...

5.5 with 55#

Jen Morse said...

6 runs
5 rounds dead lifts with 65#
4 mile run before...

Jen Morse said...

Kirsten, yes you do need a twitter account. Of course you don't have to keep it ;)
You are actually voting for this sure, and its creator Jenni, not me. :) I just think it would be cool for her to get some recognition

The Foster Bunch said...

6 runs
5 round dead lifts with 35#

Katie said...

6 rounds plus 300 meter run
50# dead lifts 1/2 the time then 25#

Greenie Beanie said...

7 rounds with :17 seconds to spare! Great WOD! Thanks!

kasey said...

4 rounds and about 150 meters

MamaLacsamana said...

7 rounds with 20 seconds to spare. Did 2 min on elliptical at 60-65 rpm since it doesn't track distance. 30 lb dead lift, should use 40 next time. Great workout, I felt like I got in a groove after the 3rd round, I didn't want to stop. Is that what a runners high feels like?

Ian and Amy said...

7 rounds at 21:15

There Once Was A Bee said...

6 rounds plus an extra 200 m run
62# deadlift

Colleen Donovan said...

6 rounds, 40#, plus 1 1/4 miles.

Greenie Beanie said...

Yes ma'am! ;)

Perserverance said...

I am starting this today! What do you recommend for recording your progress so you can compare in a month, year, etc.? Is there a good iphone/ipad app for this that anyone recommmends?

Nomie Oesau said...

5 rounds with 45seconds to spare (I should of ran around the block again though...). Ran around the block (.36miles) for 400m (.25miles)

Deadlifts 15lb dumbells in each hand.

Leah said...

7 rounds in 20:10.

60lb deadlift.

Hannah said...

5 rounds in 19 minutes. 35# for dead lifts.

Liz said...

4 rounds on incline treadmill with 1:30 left

Karen said...

Only had 13 minutes. Completed 3 full rounds. 30 lb dead lift.

wow mom said...

4 rounds plus 3 min on bike
Subbed 3 min Airdyne for run

Valentine said...

5 rounds as RX'd, 40#'s, had time to spare for another run but needed to stop and get ready for Joyschool :) It was at my house today.

Karla With a K said...

4 rounds plus 1-200 m run as rx'd (30 lbs)

I tri said...

Did yesterdays WOD. Almost 3 months post baby #3 and I am so out of shape! I have never done crossfit, but did triathlons before I got pregnant. It took me 30 minutes with girly push ups and only did 40 burpees....ugh. I hope I can get in shape again soon! :(

ErikaS said...

7 rounds
20#

Mrs.Tigger said...

5.5 rounds then walked on incline for another mile for extra calorie burn.

Kelli A said...

4 rounds with a few seconds to spare.

My Two Kids said...

7rounds in 20:19 with 20# dumbells

LeeMac said...

7 full rounds plus another 200meters running
40 lb deadlifts

My Two Kids said...

Funny, I didn't know that's what my screen name would come up as. Been awhile since I register it seems.... My four kids now.

Laura said...

9 rounds, 1 min cardio, 40 lbs

Jenni said...

6 rounds plus 400 meters.
60 lb DL

Jenni said...

Roseanne- I will post a list of running subs on facebook this afternoon but I would say that 2 up and downs on the stairs would equal 100 meters.

Jenni said...

Perserverance- The purpose of this blog is to track your workouts. If you see on today's WOD: Compare to 12.09.11, that is a link that takes us back to this exact WOD that we did in December 2011 where we have left our times and can compare to the time we got today. Does that make sense. Post your times everyday here and then when we repeat, there will be a link that will take you back to the last time we did it. :)

Erica Thornton said...

10.5 rounds, DL w/ 55#

Brent and Britta said...

8 rounds plus 1 run
Only 4 seconds over :)
20 lbs.

Mandy Hartley said...

4 rounds and 400 meters - 20 lbs plus bar

Got interrupted after first 9 min by sick baby. Just getting back to working out after pregnancy and raising a 4 yr old and 8 mo old. LOL!

kauffmangirl said...

2 mile trail run in the mud before WOD

then 8 rounds with 65# deadlifts. Should have lifted heavier because had a minute left.

Perserverance said...

My first WOD. Hopefully I did it correctly. I'm definitely out of shape so this feels good to have daily challenges. I did 4 400m and 4 sets of 21 deadlifts with 50 lbs. I was definitely not able to run the whole 400 m. In fact I probably ran 200m then had to walk the rest of 'em but I tried to walk fast. I then walked another 3/4 mile when I was done. Plan to use my Elliptical later tonight.

Jenelle said...

Robyn 4/12 rounds 40lbs DL
Jenelle 5 1/2 rounds 60lbs DL

QueenBeeBerta said...

I'm claiming 4 rounds! My timer went off while I was on the last "block" on my treadmill. I turned on the stopwatch and completed the run/walk, then did a 4th round of deadlifts. I used up an addition 1:26. I'll take that, thank you very much! :)

ALL deadlifts - 50#

Country Girl said...

Did 5 rounds of dead lifts with dumb bells. I don't have a bar yet...my husband offered me up a heavy crow bar. lol Cross country skied with my boy 4-5 miles (for 1.5 hours).

Christina Calhoun said...

4 rounds, 30 lb deadlifts

Nissa V said...

6 rounds + 30 seconds left over...not enough time to get my treadmill up to speed. I should have done jumping jacks or something! :)

I bought 15# dumbbells today. Man, I had no idea weights were so expensive!

Warthog Trauma said...

8 rounds in 19:54
Run on treadmill - 5:55-6:15 pace
40# DL
whewww......

the abcd house said...

warm up i did 5 sets of 5 of DL the last one being a tough weight. - 175lbs

5.5 rounds with 65lb bar and ran pushing my 2 kiddo's in my jogging stroller! Nice work everyone!!

Kacie Germadnik said...

5 full rounds in 20 minutes.

Garderie P'tits Bzoo said...

I did 5 rounds but did 50 deadlifts, instead of 21,oops. I used 15 lbs each hand. Need heavier weights in 21 min. Started off with slower runs and increased speed at every round.

No soda and no coffee. Really wanted some today.But I didn't!

Jen said...

5 rounds completed.

Jen Roe said...

8 rounds
400m run on treadmill
60 lb DL

Staci Owens said...

5 rounds as rx'd. Legs are sore!

Rissa W said...

7 rounds with 2 min running around the living room each round. Plus 1 mi run outside after babies woke up.

Carla Thompson said...

My first day! I did 7 rounds with 20# kettlebell, as that's the biggest I have, & ran up & down my 1/2 flight of stairs 10x for the run. Had to take a few pauses, as I thought I might throw up on the stairs. I'm only a furry child mama, but they provided challenge, too. They wanted to run on the stairs with me. :)

Jen said...

5 rounds/45lb bar/18:55 - stopped there. Hello jello legs.

SarahMC said...

6 rounds - 21:38
35 lbs

Andrea Palm said...

6 rounds exactly! 45# bar

Sarah said...

5 rounds + 400m, 40# DL.

Donette said...

6 rounds + 1 run. 50# lb dead lift.

Donette said...

6 rounds + 1 run. 50# lb dead lift.

Dove said...

5 rounds + run and 14 DL.

Subbed 2:00 running in place. #50 DL.

Ran 2 miles after the WOD.

Roseanne Gies said...

Thanks Jenni!

Mel said...

Started with a 5 x 5 dead lift - heaviest was 155lbs
WOD - 4 rounds plus a run
Runs were 3 min jogs, couldn't go by distance
Dead lifts were with a 65lb bar

SAgirl said...

5 rounds, with 45 lb DL
lots of stops for the little ones...

Nicole and Joey said...

I use a pen and a notebook- nothing fancy.

Liz said...

5 rounds 35 lb bar and treadmill run at 6.4

Nicole and Joey said...

4 1/2 rounds with 40# sandbag for deadlift.

Nicole and Joey said...

. . . . . That way if I'm leaving town and know I won't have Internet access I can take my notebook of workouts and have something to do.

Northern Bliss Photography said...

ME & NICOLE 4 ROUNDS 21:00

Kimberly S said...

6 rounds, 31 dead lift in last round, 20lb dumbell

Heather said...

4 rounds plus 1/3 of the run in round five. Time also includes running up and down the stairs between running and deadlines. Loved this one!

Rachel said...

4 rounds...longer run in between sets.

Noelle Rowe said...

5.5 rounds Ran 3.5 rounds, did 400 jump rope on other two. I had to either keep my son off the treadmill or dodge him doing jump rope, that is why I kept switching it up. Either way, great wod!

Emily Hickman said...

6 rounds!

Hollyj said...

5 rounds in 19:16
Only did deadlifts with 10 lbs, my back always gives out during deadlifts, as I probably do them wrong. Next time, I will have my husband do them with me to check for me.

Katie said...

Four deadlifts shy of 7 rounds. Sub high knees/jacks for run - got a sleeping baby :)

Allison Thelen said...

5.5 rounds, but had to complete the last part of the round nonetheless!

Deadlifts with 45# bar, but my lower back is killing me, so I did them wrong! Still working on the form part of these exercises.

yelly16 said...

5.5 rounds with 20#

Jacqui Ruckstuhl said...

5 rounds, not sure if running a full 400 meter each time. Dead lift with 20#

Miranda Hoberg said...

6 rounds in 21:20. Dead lift with 20lbs

Julie Faulstich said...

5 full rounds. Feeling stronger each day! Thx

Katie smith said...

8 rounds.
400 m on treadmill.
Deadlift with 30#.

The Roberts Family said...

5 rounds. 42lb dead lift
I had to sub jump rope (for 3 mins) for running because I don't have a treadmill & I couldn't leave the house b/c the kids were in bed :)

Heather Foster said...

7 rounds 45 pound dead lift
2 liners for 400m

Randi Jackson said...

Yesterday was my first WOD! ...let me tell you, that was a good wake up call! I love it though, thank you for this blog!
5 rounds, sub 400m w/ high knees, jump rope, or jacks for 2.5 min. Dead lift with 20lbs.

Cassi said...

6 or 7 rounds, lost count. 15# dbls

Linda Slater said...

5

Linda Slater said...

5

Tambra M said...

5 rounds (bike 1 mile instead of run during each round)

Alison Mondrach said...

So sad... I couldn't find any motivation to do this workout. However I completed it today (Friday) with the other workout. 5 rounds :) Better than nothing I suppose.

Sarah said...

6 + a 400 m. I subbed 400 m. run for 2 min stationary bike. Can 't wait to run outside for these.

Lisa :) said...

I was too tired and sore from Wednesday to do this workout yesterday, but I did it today! :) (I'm very proud of myself for not being lazy!) :) Every day I workout I feel great!! (yet sore) ;) Only 2 1/2 rounds in 20min (16lb dead lift because my heaviest weights are 8lb dumbbells - time to start investing!), but I finished 3 complete rounds. I must run quite slow compared to some of you! :)

Ali said...

19:45 6 rounds, 50#

Beattie Family said...

5.5 rounds. 2.5 minutes on elliptical sub for run. Did this one the enxt day stacked. Proud that I made it up! I'm dripping!

Kate Huether said...

6 rounds with 50lb DLs

Kate Huether said...

Oops, actually only 40 lbs!!

Abbie Weatherford said...

5 Rounds! I was proud of myself. I ran/walked the last 400 meter run though..... But still! 5 whole rounds. :)

Jubalee said...

6 rounds of running, 5 complete rounds w40lb bar and 15 reps into the 6th round yea! Really pushed myself today. Felt good.

Dianna Kisner said...

8 rounds plus 200 meters, on treadmill 50# deadlift.

Michelle Black White said...

5 rounds, 20 lbs

LindaK said...

4 rounds. Wasn't feeling it, but powered through!

mommaof5 said...

4 rounds...24 min...feel very slow compared to everyone else. Had to share DL at gym but Im a slow runner.

The Herbert Family said...

4 rounds, 40 lbs

Jeremy said...

Freezing outside! Swamped, no 30-50# weights, substituted for 3 rounds till fail of:
Pushups:16;11;5
Pull-ups:7;6;4
Sit-ups:161;68;17

A said...

5 + 200m
45lb deadlifts

Christy Homan said...

4 rounds + 400m.....just short of 5! Grrr!
40# deadlifts

Emily Teegarden said...

8 rounds, in 20 minutes.. I'm sore today!

Mindy Kroll said...

6 Rounds 50# DL.

Kimberly van den Enden said...

6 rounds with 40# DL.

Nicki Batson said...

5 rounds in 20:23 -day 2 on the blog and loving it!!

Dusty Gauthier said...

4 1/2 ROUNDS. 30 POUND DEADLIFTS.

Lea said...

3 rounds plus a 4th run
finished DL after time (45lb bar)

Thalyta said...

6
Bianca, 6

Thalyta said...

6
Bianca, 6

mary said...

8 rounds
20lbs

Tonya Rie said...

7 rounds with 40 lb bar.

Maria Ernestine said...

6 rds running
5 rds deadlifts

Pat - 65#
Maria - 45#

The Hursts said...

4

Lauren Cooke Hansen said...

5 rounds

LaToiya Bates said...

Only had #10 weight did 30 dumb bell dead lifts and ran my stairs was able to complete 9.5 rounds, pure sweat!

tlelliott said...

5 with 24#

Jewel said...

5