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.

Mar 1, 2013

Friday 03.01.13

21-15-9 reps for time of:
Dumbbell squat clean, 20 lbs
Butterfly sit-ups


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90 DAY CHALLENGE: DAY 54
Vi-shake
no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce refined sugar intake
drink at least 3 glasses of water a day
no fried food

NEXT WEEK'S ADDED CHALLENGE: get 8 hours of sleep

5 Benefits of Sleep

1. Health: Not getting enough Z's can compromise your immune system making you more susceptible to viruses. Plus, living in a constant state of sleep debt can contribute to high blood pressure, cardiovascular disease and type 2 diabetes. 

2. Smarts: Even though your body is at rest, your brain is buzzing. During sleep is when the brain sorts and processes information you absorbed while awake. 

3. Weight Control: Recent research indicates a relationship between insufficient sleep and inability to lose or even maintain weight. 

4. Coordination: Trying new activities that require coordination like step aerobics and playing the piano can be made more difficult after a bad night's sleep. 

5. Beauty: They don't call it "beauty sleep" for nothing. While you sleep, your body repairs itself. Experts say you need 8 hours of sleep to avoid puffy, bloodshot eyes, as well as dark under-eye circles and a pale washed-out complexion.

Here is another great site about the importance of sleep to our heath and how much sleep our kids need: www.helpguide.org/life/sleeping
 

104 comments:

Hanna V said...

3:14
35 lbs
Have a great weekend everyone!

Mandy said...

4:19, as rx'd

Kerri said...

3:30 a s rx'd

LeeMac said...

5:24. 30lb squat cleans

Heidi Gallagher said...

Muscle Moms In The Morning
Heidi, Tatum, Katie, Donna
4:30 as fx'd

Westside Guy said...

8:30-I am back from not working out!!!!! Knees are feeling better. Now to get with it!!!

Nikki Clark said...

3:52

Katie B said...

5:35

Kim Jackson said...

5:33

Denise said...

5:31

aj said...

4:09
10 lb dumbells

Mjordan said...

4:44

Kimberly said...

3:58 as rx'd

Bethany Ingram said...

4.43 35lbs

Kim Reynolds said...

Squat cleans are brutal! Done and loved it!

Rachael said...

5:10

Lydia said...

8:20.

jennyt said...

4:01

Alea Herrmann said...

4:00 quick and effective

Melanie said...

6:19

bkbishopfamily said...

5:04

erin elmore said...

5:09

Mary said...

4:29

The Holts said...

Wow im impressed with everyone's times!

8:09 for me. Lost my motivation for a little bit but I'm back.

Lauren said...

4:30, with the help of my 1 year old:). I didnt have time to figure out squat clean so I did regular squats with weights. grateful for a short workout I can do while my kids are underfoot, so thanks!

Heather Lipe said...

5:45
15# db
Added press at top of squat

Katherine said...

5:58
12# db
my first time with squat cleans

Gina Tate said...

8:37
45# bar..I don't have heavy enuf dumbbells

Brent and Britta said...

3:50
15-rep set was done with oblique sit-ups crossfit style.

Becky said...

7:30

Katie said...

Question: When using you say 20#, does that mean a 20# dumbbell in each hand? Or, does that mean 20# total?

4:01 Short and sweet!

Deeneese said...

7:05 first round 20 lb squats then 15 lb... Much better form!

There Once Was A Bee said...

5:22 30#

Brittany Lauren said...

3:33 with 15 lbs.

Rujoco03 said...

7:45
All as rx'd

Joy Helgren said...

4:06 with 12# dumbbells
Then ran a 5k

Ronna James said...

5:40
30# squat clean

Duke~N~Morghan said...

3:19

Miranda Hoberg said...

5:22

Tiffani Leavitt said...

Not gonna lie - it was tough to get motivated today. I was up so much in the night being a mama. But I did it and feel better now! 4:25, subbed thrusters for the cleans (gotta work on form)

Karen said...

5:35.

kasey said...

3:30 as rx'd

Jana Pace said...

7:33 1/2 regular squats

Heather Foster said...

4:06 30 pounds

Jen Morse said...

8:41 w/ 50# cleans
Did it again for speed,
4:14 with 20#
I am crazy sore from yesterday so this quick one was great!

Lea said...

5:14 as Rx'ed

Stefanie said...

4:51 with a bar instead of dumb bells. My knee is still messed up, so once again my squat form was a little funny.

Aub said...

5:15 with regular situps. Had my 3 year old stand on my feet so it took him some time to get his footing right each round.

emily c said...

5:00 21 with 45# bar rest w/ 30#

wow mom said...

5:23
15#

Liz said...

5:38 2 10 lb dumbbells.

Ian and Amy said...

Totally forgot to set the timer. I think it was around 4 minutes

Sarah B. said...

7:46
Probably could have gone faster, but I don't do squat cleans enough to have good form. I fell on my butt twice, so I decided to go slow and make sure I kept my balance. I still think I got a good workout :)

Thalyta said...

4:40

LaineyLove5 said...

Ahhh completely forgot to keep time until half way through! Finished up with a 7.5 mile run! Half marathon, here I come! :)

Sarah said...

I think I did it right. I got 3:10. Did 20 lbs total on squats.

Lila said...
This comment has been removed by the author.
Lila said...

All as rx'd
5:15
Added 3.5k run

Autumn Rose said...

4:09 as Rx'd hope everyone's weekend is wonderful!!

Andrea Palm said...

5:32 45# bar (only weight I have)

kelley P said...

5:26
I did 8 lb kettlebell squat cleans --- don't feel quite ready for the dumbbell squat cleans

katyjrogers said...

5:35 after running 3 miles.

Jenni said...

4:39
30 lb cleans

The Fuller's said...

4:53 - 30#

Carla Thompson said...

6:02. My cleans are not perfect. I can't time my jump right so I end up just doing a double squat with a bicep curl. I need some practice. :)

Hannah said...

4:59

Ended up doing front squats with 10# weights, though. Need to work on my form for cleans and didn't want to injure myself.

Marcella Barta said...

5:58 as Rx'ed
Those squat cleans got my thighs burning!

Erin said...

3:43. 15# kettle bell is all I have- squat clean technique is not quite there either, but I did it! Fast!!

KPgr8ful said...

4:30
Only have one 35# db today so did front squats with that

KPgr8ful said...

Whoops, I meant 3:40...little backwards due to motherhood exhaustion :-)

er.une said...

4:38
25#

laura said...

6:37.wasnt quite sure either if it was 20# Each or20#total so i did 20# each db.

Linda Slater said...

4:48

Aly said...

4:44

Lucy said...

11:02
Did 12lbs all together. Need to get heavier weights

Jill said...

8:22

The Roberts Family said...

9mins
26.5# bar
Worked hard on having good form for squat cleans.
Also ran 3miles

Karolina said...

Great blog :) I'm a crossfiter from Poland starting to discover the world of crossfit, maybe you would like to see my blog (www.runintocrossfit.blogspot.com) :)?
Karolina

Erin Vars said...

8:30
45# Bar
First time with squat cleans. Tough but great!!

thea said...

6:13

Chuck Pinson said...
This comment has been removed by the author.
Deborah said...

Forgot to start my timer....so no time for today. I didn't get a chance to watch the video on squat cleans so subbed with thrusters.

Donette said...

5:03 after taking 4 days off to recover from strep throat. Happy to be well enough to work out again.

Kalyn said...

7:42 - my first WOD! Holy cow... Did 10# in each hand.

Lynn Carney said...

4:46 as rx'd

mommaof5 said...

5:11

Tambra M said...

6:16

Christy Homan said...

6:50
40# bar for squat cleans

Michelle said...

7:04

LindaK said...

4:54 really worked on squat clean form today

Gillian Monte said...

4:38.
10lb for squat cleans.

Kate Huether said...

4:14 with 30lbs

Dusty Gauthier said...

5:47

Julie said...

6:12 as rx'd

Kelli A said...

6:38

Jenelle said...

3:31 as rx'd.

Jenelle said...
This comment has been removed by the author.
kewallace said...

4:15

Not feeling well and not sure I did as I should for the squat clean.

20lb squat clean

Dove said...

4:23
10#

Jen said...

4:56, pair 12lb dumbells - did on Wed 3/6

Maria Ernestine said...

Pat - #65
Maria - #35

6:30

Nissa V said...

5:45

How are you people so dang fast??? I seem to have one speed for weight work where I just go at "the speed" and steadily power out all the reps. Crossfit is teaching me that I really have to keep my focus every second on speed!

First time with clean squats. Kind of fun, actually.

missm23 said...

4:48

LaToiya Bates said...

6:37 last set did 10 sit ups instead of just 6, quick WOD BUT I am actually sweating!!