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 14, 2013

Thursday 03.14.13

"Francesca"

3 rounds, 21-15-9 reps, for time of:
Thrusters, 20 lbs (total)
Butterfly sit-ups

It will look like this:
21 Thrusters
21 BFSU
15 Thrusters
15 BFSU
9 Thrusters
9 BFSU
repeat entire thing 2 more times.

Compare to 01.05.12 (even though none of us did 3 rounds!)


90 DAY CHALLENGE: DAY 67
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
get 8 hours of sleep
finish strong!

114 comments:

Denise said...

11:34 as RX'd

Steph said...

19:21...wow... Followed by 10 mins of yoga with my lil guy!

Abby said...

11:57 as rx'd

Kim Jackson said...

12:39
15 lb weight.
Loving crossfit mamas...thank you!!

Megan Jordan said...

9:46

aj said...

10:47--8lb dumbbells for it all.

Hanna V said...

11.22
26 lbs, 12 kg
On first round did the 9 reps with 35 lbs, 16 kg

Bethyfly said...

23.46

Kirsten said...

9:25 15# for thrusters, crunches for cfsu

Heather Lipe said...

11:35 (with about a million interruptions from my kiddos :)

LeeMac said...

10:46 as rx'd

Jen Morse said...

27:27
50#
Full squat and extension every time
Going to attempt 13.2 as rx'd hopefully tomorrow.
75# shoulder to over head will be a challenge for me!
Wish me luck!

Gina Tate said...

31 mins
35# thrusters
have a head cold..not a whole lot of motivation..was so tempted to scale back the weight..stuck it out though and finished!

Ashley Post said...
This comment has been removed by the author.
Kathy Cohen said...

9:40
20 minute run

Sarah said...

13:02
1st round 30#
2nd and 3rd #20

good to be back!

Sarah said...

just realized the weight was suppoed to be 20#. how did i read 35#?! good grief!

Courtney said...

8:19
Maybe I didn't do the thrusters right??

Becky said...

17:19

Heather said...

12:58.

Rissa W said...

10:40 as rx'd. working my way to full squat. Today was a challenge for me, not much energy during my workout.

Fortnergang said...

13:29. Sweat is pouring now!

Sarah said...

11:37. Yea done!!

Ronna James said...

14:11
30# thrusters

2.5 mile run

Creative Corner said...

14.04

Rebecca said...

First crossfit ever! 19:30 with 8lbs dumbbellls, so does that mean 16# total? Oh and I did crunches on the last round. Thanks jenni!

Jill said...

12:46 12 lb weight

Kate Huether said...

11:46 with 30 lb thrusters. Happy pi day!

Ian and Amy said...

11:32

Brent and Britta said...

8:37 - 20 lbs.

Tracey Isom said...

14:58 as rx'd

bkbishopfamily said...

11:32

20#th
1 rd cfsu, 2&3 rd mcfsu

Lucy said...

I'm back!
21:32
3 rounds
12lbs

really had to talk myself into a third round but I did it!

Karen said...

15:58. Felt slow but I did it.

Katherine said...

oops - am only now realizing I did it wrong. I only went through the 21-15-9 cycle once but am now showered so it's what it is. 4:44

Katie said...

11:13
16# thrusters

tanya said...

12:13 with 16# thrusters

Beattie Family said...

14:45 as Rxed.

Valentine said...

11:28 as RX'd

Lila said...

13:18
as RX'd
7.5 km bike to start.

Jana Pace said...

18:45 10lbs

Aly said...

15:28 rx'd

Karolina said...

I like this challenge it's really motivating:) I should do a challenge too! I'm also CrossFiting and blogging, but in Poland :)
Greets from Warsaw!

Jenni said...

Yes. 16 lbs was the total weight you lifted so that would be total weight.

Cassie said...

10:48
25 #s first 2 rounds
15 #s 3rd round

Amber Carter said...

14:22 25lbs

Jessica Timmons said...

14:35 with 25lb dumbbells to failure, then dropped to 15lb dumbbells

Lots of baby/dog/little miss interruptions this morning!

Kristin said...

3:45 w/ 25 lbs... just realized I did this wrong, I did one set of 21-15-9 instead of 3.

Then I ran a mile on the treadmill.

Missy said...

13:17

Also ran/walked 3 miles

thea said...

11:38

Berta Crowe said...

13:01 Not bad, not great. My sit-ups got worse but my thrusters got better - go figure!

All thrusters w/24#.

Sweaty, sweaty, sweaty = happy, happy, happy! :)

Jenelle said...

9:31 as rx'd!
lungs burning, sweaty shaky mess, but I did it. :)

The Fuller's said...

18:43 with 30# weights and really worked on form today.

Bethany Ingram said...

10.59 35lb alt 20lb (50:50)

Mary said...

11:04 did scissor kicks instead of cfsu. sweaty and feeling good, didn't think i could get through it!

Rujoco03 said...

17:56 as rx'd

mommaof5 said...

14:20
Did front squats instead of thruster...my bad. I'm still learning the crossfit lingo. That's okay my shoulders were sore from yesterday's workout.

Lea said...

10:32 as rx'ed

Tambra M said...

15:18

Jenni said...

14:03
As RXed.

Molly Swafford said...

16 minutes with 10 pounds total for thrusters and occasional assist with sit-ups

er.une said...

10:21
15# thrusters

Alea Herrmann said...

11:20

Kim V said...

11:13 as RX'd!!

LindaK said...

9:29 (crunches--can't do sit-ups after back surgery)

April Lowe said...

Brand new member =) WOW!!
Used 15lb for each bell and did whole routine..although took me longer than most 19.32..but did it =)

~MT said...

15:16...first xfit wod...holy s***!!! Felt great though!

Staci Owens said...

16:16

40# thrusters

Tough workout! Love it!

Rachael said...

13:16
20 lb thrusters

Jen said...

10:13

Jen said...

10:13

Heather Foster said...

9:09
Subbed push press for thrusters (knee)
Love to still sweat when I'm laid up :-)

Linda Slater said...

My Hero! Bragging Rights!

Kalyn said...

14:04
10# thrusters

Donette said...

14:01 as rx'd.

Linda Slater said...

One Round:

21 MInute Jog
21 CFSU's
15 Minute Jog
15 CFSU's
9 Minute Jog
9 CFSU's

The Roberts Family said...

15:13
As rx'd
Dying....

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

18:21
35# thrusters!
1 mi. run before
1 mi. run after (very slow! ;)

Christy Homan said...

12:01 as RX'd.

PTRunner said...

10:10

KPgr8ful said...

13:37 as Rx'd

Mindy Kroll said...

15:15 with 40#.

erin elmore said...

Ran 800 meter to warm up
Wod as Rxed 14 minutes flat
Ran 800 meters for cool down
I hate sit-ups!!!! Great workout though! Thanks Jenn!

Brent and Britta said...

Oops, just realized I did push-press I stead of thrusters...

emily c said...

17 minutes. really focused on my thruster technique. Getting stronger!!! :)

emily c said...

17 minutes. really focused on my thruster technique. Getting stronger!!! :)

Duke~N~Morghan said...

9:00

Gillian Monte said...

10:51.
10lb for thrusters.

Lauren said...

10:15. Halfway thu switched to crossfit crunches ;)

Jenni said...
This comment has been removed by the author.
LaineyLove5 said...

so didn't do this right. Will do on Saturday! At least I got a mini of this in on Thursday followed by some soccer! :)

mary said...

9:31 as rx'd

Thalyta said...

14:19

Sarah B. said...

19:43.
I did the first round in a little over 5 minutes, so I thought I might finish faster than this, but I was moving so slow by the end!

Jessica said...

19:04. Used 8 lb dumbells.

meolin said...

20:00 as rx'd

yelly16 said...

13:10 as rx'd!

kelley P said...

14:39 as rx'd

Ruth Anne said...

10:40 as rxd

Kimberly said...

10:49 as rx'd

The biznizzle said...

12:27 as rx'd

Brian and Becky Harrell said...

ran 5k
then 11:42 as RX'd

Katie B said...

17:51

Katy said...

took me about 20 minutes. Hard to gauge because my kids were literally climbing on me during the sit-ups. But I did 25# thrusters.

SarahMC said...

You are such an inspiration

SarahMC said...

31:37
25#
Added 1000m run before each round

LaToiya Bates said...

26:32 20# arms are jelly from yesterday's and todays

Maria Ernestine said...

Pat - 1st rd #55 2/3 #45 - 11:53
Maria - #25 - 12:35

Stefanie said...

13:06, but there was a BIG break in between the 21 and the 15 on the last round. I had to take the garbage out to the road and save my seedlings from the incoming storm. Other than that, as rx'd.

kamaile said...

12:47 with 10lb weights since that's all we have at home :-) still a great workout and I'm feeling great!!

Dusty Gauthier said...

I completely read this wrong and only did 1 round.

4:01 for 1 round

Kelli A said...

13:36

mbrous2 said...

11:38
25#