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.

Apr 19, 2013

Friday 04.19.13

3 rounds for time of:
20 Front squats, 40 lbs
20 Push-ups
30 Butterfly sit-ups
20 Leg lifts

Compare to 01.12.12

 90 DAY CHALLENGE II: DAY 12
Vi-shake
no caffeine
no soda
 
NEXT WEEK'S ADDED CHALLENGE: only fruit or veggie snacks

"Eating healthy snacks is a simple method for ensuring that your body gets the nutrients and energy it needs throughout the day. If you're on a weight management program, maintaining a regular snack time routine can actually help you stick to your diet, as long as you eat in moderation and choose healthy foods. Snacking is also important for athletes who need to stay in condition for competition, and for children who are still growing.


Healthy Eating Defined

It is important to know how to eat healthy. You should try to get three regular meals per day, in the morning, afternoon and evening, as the Center for Young Women's Health recommends. Ideally, snacks should not substitute for regular, full meals; you should snack when you need extra energy or feel hungry, but don't overeat. Try to eat foods from all the food groups -- fruits, vegetables, proteins, grains, healthy fats and dairy -- in order to get the maximum benefit.

Snacking for Athletics

Athletes and people who engage in regular physical exercise need more energy than those who have a sedentary lifestyle, as Drugs.com notes. However, a busy schedule may make it difficult to get these extra calories and nutrients through proper mealtimes. Healthy snacks allow you to make up the difference without taking too much time for preparation and eating. Snacking before exercise can also give you an energy boost to aid your performance, while having a snack after exertion helps prevent overeating during mealtime. In fact, eating an apple can give you an energy boost similar to coffee or energy drinks but without the harmful drugs and chemicals or the inevitable crash, as well as providing so many nutrients such as 12% of your daily recommended intake of fiber, 10% of your daily recommended intake of vitamin C, and trace amounts of minerals such as calcium, potassium, and manganese. You can't get that in a cup of coffee!

Children's Physical Development

During adolescence, children's bodies start developing rapidly. This process takes a lot of energy, and therefore often leaves kids feeling hungry, KidsHealth explains. Healthy snacking helps meet children's elevated nutritional requirements while ensuring that they don't gain excessive amounts of weight or consume foods that contain unhealthy amounts of sodium, carbohydrates and fats. This is especially important for teenagers, who may tend to opt for unhealthy, nutrient-poor junk foods for their snacks and meals.

Weight Management

Contrary to popular belief, snacking does not destroy diets, as long as it is properly planned. In reality, healthy snacking helps prevent binge eating, MayoClinic.com notes. When your hunger is momentarily alleviated, you will be less likely to overindulge. But it all depends on your choice of snack food. The best options are foods that make you feel full, provide you with nutrients, while still leaving your appetite for a proper meal still intact.

Healthy Snack Choices

There are several foods to choose from if you're looking for a healthy snack. In general, the fresher and less processed the food, the better. Fruits and vegetables are among the most popular, since they contain lots of nutrients with little to no fat and are still very filling. Nuts and seeds, on the other hand, have high amounts of amounts of both protein and healthy monounsaturated fat. However, their high calorie content means they should be eaten in moderation."

153 comments:

Brittany said...

10 min run

11:17 STRUGGLED with this Friday WOD and only used 10lbs

emorris said...

12:24 w girl push ups. Yea for Friday!!

LaToiya Bates said...

14:30 didn't realize till I finished WOD, that I forgot to add weight with my squats, but even without it I struggled big time legs and arms were not my friends got to do a serious stretch sessions now!

Denise said...

11:46 as RX'd (gpu)
Happy Friday!

Kelly said...

11:20, 45# front squats, rest as rx'd

Kathy Cohen said...

9:08. TGIF!

Nikki French said...

14:03 as RXd...with some 3 year old daughter interventions added in. ;)

Lauren said...

15:38. 30# (all I have) 5 bpu (hooray! First time), rest gpu. I am totally beat from this week! TGIF :)

martha said...

12:48 as rxd except 30# squats (all I have...I really need to get some 20# dumbbells lol!!)

Stephanie B. said...

11:41 as rx'd

Allison said...

9:15 as rxed.

Kimberly said...

6:10
30lb front squats
Standing alternate knee to elbow for sit ups
No leg lifts
17 weeks pregnant

Megan Jordan said...

9:35

aj said...

11:29
15# dumbbells
Gpu's

Hard WOD!

Jana Pace said...

18:10 20#

Patricia P said...

15:20
40#

Liana Sved said...

10:45

45# front squats
gpu

Rachael said...

12:03
All bpu attempted
2-20lb bags rice for front squats
Leg lifts were hardest for me today!

JanelWarner said...

9:01 with 10 lb squats everything else rxd

Heather Lipe said...

12:25
All boy pu

Hannah said...

12:43

Rissa W said...

10:00 as rx'd. Have a great weekend!

Holly said...

13:50
20lb front squats
GPUs

JojoBee said...

First time here!
15:44; 36#; gpu

Brent and Britta said...

10:06
20 lbs.
Middle set of sit-ups oblique style.

kasey said...

9:59.....holy moly. my goal was under 10 and i did not think i was going to make it.....45 lb squat, all boy push ups

kasey said...

oh...now going to run 2 miles

lisa said...

14:02

Katie Monteiro said...

Well the wod got done!! Took all the kids to the park and got it completed, didn't track time.

Erika Sullivan said...

12:33 using 20# for squats. You're killing me with all these push-ups! TGIF!

Karen Armstrong said...

11:04

Michelle V said...

11:59 20# front squats, and GPU. I can feel myself getting stronger. What a great feeling.

Rujoco03 said...

11:57...all as rx'd except did only five bpu, the rest all gpu
Tough WOD!!

Jen Roe said...

Ran 5 miles then

10:23
all boy pushups

Happy Friday!

Katie Monteiro said...

Well the wod got done!! Took all the kids to the park and got it completed, didn't track time.

Miranda Hoberg said...

9:24
20# front squats
GPU

Ro and Pax's Mama said...

14:42

Katherine said...

12:16
gpu

Sarah said...

10:44 20 lbs squats rest as rx'd. All regular push ups. Yeah for me!!

Ruth Anne said...

11:50 as rx'd
Rnd 1&3 were BPU

Adf1974 said...

15:06 gpu 30#

Mel said...

12:25

Summer said...

8:52 as RX'd

traskrocks said...

15. I was tired!

Theresa Bryant said...

I am sure this should be ovious but what do u mean by leg lifts? In the bar? One leg at a time on your side? I am so sore from this week! Hamstrings are screaming.

Ian and Amy said...

10:13

Julia said...

11:04
45lb front squat
1st round: 15 BPU - 5 GPU
2ND: 11BPU- 9 GPU
3RD: 9 BPU- 11 GPU

Duke~N~Morghan said...

7:55, 20lbs compared to 7:21. Last time I used 10 lbs and did regular sit-ups, I'm guessin thts the difference in time...

mbrous2 said...

15:14
As rx'd with 1/2 bpu each round!

April B said...

9:30, 30lbs, gpu, half cf sit ups. regular sit ups.

Karen said...

12:45. 20 lb squats.

Kari F. said...

14:23. Had to split the last set of pushups to half toe, half knee. This whole week has been brutal in the pushup dept. Whoa! Rest as rx'd.

Kari F. said...

Leg lifts, as I understand, are lying on the floor bring in both legs to 90 degrees and lowering. It's an ab exercise.

Sharon said...

11:48

Kari F. said...

Bring both legs up not in. Sorry.

Jenelle said...

10:51 as rx'd, boy push ups. I lost count and thought I may have done an extra set of push ups, so if that's the case it was 10:15. Who knows...but my arms are dead! :)

Bean said...

11:38 as rx'd
35# squats

Stefanie said...

15:07 I have a cold and I didn't want to do this wod at all, but I did it as rx'd. Hooray for me!

kelley P said...

13:55
20 lbs for front squats ... Otherwise as rx'd


kelley P said...

@ Stefanie, hooray for you!!

Amber Carter said...

12:30 Much slower than last time, but I had been doing leg lifts wrong. Those were HARD!

Theresa Bryant said...

Thank you!

Cassie said...

15:36 as RX'd
ALL BPU

Andrea Dean said...

11:19 as rx'd after 60 minutes on the bike trainer.

LeeMac said...

11:32 as rx'd (gpu)

Theresa Bryant said...

9:34
30# ( 15# db)
Bpu rnd 1, 10bpu 10 gpu rnd 2, 7bpu13gpu rnd3

Ashley Jones said...

13:18 as rx'd

Kimberly S said...

10:34, gpu

Jill Bower said...

10:50, gpu, 5 lb weights to get my shoulder back into shape and had to do crunches as swinging my arms started to hurt my shoulder. Hoping for my weekend recovery to nurse this injury! Loved it! Taking two days off for an injury felt like a lifetime!

Zareena Koch said...

15:08 (4:46, 5:02, 5:19). Man....saw this WOD and thought "I can rock this shit. This looks easy". Oh, the mamas have the last laugh. I struggled, whined to myself but finished. Next week ill start setting goal time. I obviously have too much extra breath to whine and too much time to do it in. Happy Friday...don't forget your weekend yoga, mamas.

wow mom said...

11:44
30# squats

Jennifer Everhart said...

around 12 min. used 15lb KB

Valentine said...

12:30 as RX'd. First time ever doing 40lb front squats, super proud of me!!! Happy Friday!

Heather Foster said...

10:36
Push Press 20lbs
All push ups unmodified!

Everything else as RX'd
TGIF!!!!

Kelli A said...

14:15 as rx'd

Diana in Maine said...

gah! more push ups, this has made just looking at that word make me want to puke! :)

Becky said...

13:27
Girl push ups otherwise as rx'd!
Immediately following yesterday's wod...exhausted!!!

The Opposite of Imagination said...

14:38 45# bar
each round 10 boy pu then 10 girl pu
Looking forward to the day I can do sit-ups faster. I'm so slow at them, but I feel them working!
Thank you! and HAPPY FRIDAY :)

er.une said...

10:52
25# squats

Jennifer Gores-Todd said...

13:10 20# squats. All gpu

Berta Crowe said...

13:05 - Leg lifts were killer and slowed down my sit-ups on the 2nd & 3rd rounds!

44# front squats

So glad I can finally do weighted squats and CrossFit sit-ups without stopping! At least, whenever it's "20" each round! Y'all have a good weekend! :)

thea said...

11:50 36# squats
all gpu
tough sit ups and leg lifts

Bondanza Bonanza said...

17:08
GPU everything else as Rx'd
Didn't have time for yesterday's WOD so I did this one immediately after yesterday's...that was tough...but glad I got them both done!

The Cheeky Meekies said...

15:35 with 30 lbs for squats and gpu's. 30 min run after.

Kate Huether said...

10:57 with 30lbs and gpus. Hips crack on the way down and back up with leg lifts.. yikes!

Denise said...

Mine do the same thing!

Diana in Maine said...

18:13 modified

1st round: 30# fs, 4 bpu rest flu
2nd : 30# for10, then 20# for 10, 3 boy, rest gpu

3rd: 30# for 10, 20# for ten, all gpu

Cfsu and leg lifts as rx'd

JODesigns said...

Great WOD.
40# 12:03 total

Jwagz said...

Just under 15, exactly as rx'd

Briana Skidmore said...

14:07. I only had a 20# bar, so I did 30 front squats instead of 20.

Shanea said...

9:30, 30# fronts squats, knee ins instead of cf sit up, gpu. Whew!!

MBasic said...

9:45, gpu

1minute4me said...

50 lb squats (oops I need to pay more attention to detail, I didn't do front squats)
Gpu
Ran 3km just before

1minute4me said...

Oops forgot to post time- 12:35 :)

tasha said...

9:07 with 30lb front squats

Dawniey said...

It took me 20 minutes. I had to make some modifications. Front squats I used a total of 36 lbs (two 10 and two 8 lbs), all gpu (but I did notice I could do more than usual YAY!!), did all CFSU except for 2nd round I did half oblique and 3rd round 5 obligue, leg lifts I had to use bended knees (very weak lower back) and the last 10 I had to raise my legs to ceiling. I am proud of what I did!! Thank You!!!!

heidi said...

18:11
30# front squats
gpu

Donette said...

12:15 as rx'd.

laura said...

8:34 as rxd. Thanks for another great wod. Have a good weekend!

Katie C. said...

11:39 only had 24lbs weight, but everything else as rx'd

Kati Swanson said...

8 mins

BMART said...

11:58
45#
gpu

Laura said...

12:17 as rx'd...feelin those push ups!!!

Lora Halttunen said...

10:20

KPgr8ful said...

12:15 as rx'd (bpu)

beckylinn said...

Took a rest day yesterday, completed this WOD today. 13:14 with major mods. Just not strong enough yet to do as Rx'd.

Squats - 1st rnd 40#, next 2 20#
PU - 1 & 2 rnd gpu, 3rd rnd high plank for 30
sit ups - 20 reps each round: 1 & 2 rnd tried as rx'd, rnd 3 bent knee to chest (on back)
leg lifts - strgt leg toe to ceiling

Kim C said...

12:59. Girl push ups

tanya said...

9:49 as rx'd

Anna Briskie said...

10:57 as rx'd

Gillian Monte said...

10:29.
20lb front squats, 10lb last round. Girl pushups last 2 rounds. Thought those leg lifts were going to kill me for sure.

Jessica Timmons said...

Completed 4/20

9:42

30lb dumbbells for squats
Regular push ups

Melody Hunsaker said...

forgot to post yesterday: 14:34 30# dumbells, all GPUs. On the last rep of leg lifts I got five in and started to fail, tried to do a few more and just couldn't. Loving these workouts. I'm sore and it feels great! Thank you.

angiediazo said...

18:08
50 lbs front squats
and all BPU
This is my first time with 50 lbs. :)
Thank you

Nissa V said...

19:46
I may have been slow but I did ALL mil push ups for the first time ever (usually grit out about 25 and switch to knees). I think my sit ups were the slowest bit, though, honestly.
30# squats bc that's the most I have. Felt a LOT diff than air squats, for sure.

There Once Was A Bee said...

10:26
52# squats

Shavanah Moya said...

Did this today with modifications. 55# squats, and planks for the ab work.

7:19

Jessica said...

19:14

40# squats - went down as deep as I could without falling over backward lol
gpu
bent legs on leg lifts

Followed with 20 min on treadmill, brisk walking with incline

sullyjam said...

13:04

*10# squats (no weights, used books!;)

mary said...

10:06 as rx'd
compared to 8:48 (w/20lbs)

Lisa L. said...

First timer: 16:09 with stops in between each set. Wow really hard

Logan said...

15:13......my phone sucks at letting me leave comments!

Jenni said...

15:07
Pacing a new Crossfit Mama and helping her through the rounds.
As RXed (at a slower pace :).

Cara said...

10:56 all gpu

Mrs. Stamp said...

15:35

skipped fri and sat, did this sun
30lb squats
knee push ups (which are looking better!)
CFSU with feet under chair for last set
leg lifts with pillow under backside to hold on to so I didn't slip.

Lea said...

12:57 as rx'ed (45lb squat)

Katie Fuller said...

12:14
30 lbs on squats
all regular push-ups
really struggled with the leg lifts at the end!
ran 3 miles before
(did it Sunday since I was out of town Friday)

Christy Homan said...

11:35 40# front squats; gpu; misread leg lifts as dead lifts, so did 40# DL

Amy Schwendemann said...

Better late than never, finally got to it Sunday night.
11:58 with 45# bar for squats and 1/2 of push up were gpu.
2 mile run after.

Jen Mango said...

squats and lunges are really hurting my shin so did bicep curls instead of squats, tried 3 bpu then did all gpu, some crunches towards the end
15:40

meolin said...

14:21-
as rx'd
Tough week- thanks: )

Maura Sumpter said...

10.10 half girl push ups...completed night of 4/21...sinus infection all weekend made it hard to breathe, still sore from Wednesdays dead lifts!

Thalyta said...

13:04
20# squats
gpu's

Kristen said...

12:21 20# squats, girl push-ups

Becca said...

9:12 Used unloaded 45# bar for front squats, GPU

Liz said...

11:48 2 10 lb dumbbells for squats, gpu

The Roberts Family said...

13:05
wow. taking a break for nearly 2 weeks and going on a Hawaiian vacay did NOT help my WOD time :/

Oh well, back in the saddle now!

Did 46.5# squats for first 2 rounds, then only 20# for last round
rest as rx'd

Linda Slater said...

3 rounds for time of:
20 Front squats, 40 lbs
20 Push-ups
30 Crossfit sit-ups
20 Leg lifts

Kristin Godin said...

12:28 everything rx'd except used 20 pounds for squats

Ann Rohlfing said...

10:13

Mary said...

12:08
changed from 40 lb to 20 lb halfway
girl pu
knees to chest for sit ups

Ronna James said...

12:48
30# front squat
gpu

3 mile run

Feeling very slow today.

Dove said...

Ran 3 miles before the WOD.
WOD - 12:37

the Puffs said...

Timer quit, but just over 10 min as rx'd

Jess Dooley said...

Didn't start the timer. Maybe 20-25 minutes.

Kalyn said...

15:40 with gpu

Maria Ernestine said...

Pat -11:50 #65 as rx'd

Maria - 12:19 #45 1 set boy/2&3 - girl

Rachel said...

13:20 with gpu

Brittany Morris said...

10:55

Andrea Robinson said...

17:51

LindaK said...

13:02

Olivia said...

15:32

20 lbs instead of 40 & girl push-ups.

tasha said...

8:39 45 lb FS

Katie Oakes said...

16:35. SO TIRED, today. But will not give in to caffeine. :-) 40# squats, all bpu. Blessings!