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 2, 2013

Tuesday 04.02.13

Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Hang squat clean, 20-40 lbs
3 Knees to elbows
6 Hang squat clean, 20-40 lbs
6 Knees to elbows
9 Hang squat clean, 20-40 lbs
9 Knees to elbows
12 Hang squat clean, 20-40 lbs
12 Knees to elbows
15 Hang squat clean, 20-40 lbs
15 Knees to elbows
18 Hang squat clean, 20-40 lbs
18 Knees to elbows...

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

90 DAY CHALLENGE: DAY 86
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 your last 4 days STRONG!!
  
NEXT 90 DAY CHALLENGE BEGINS: APRIL 8th

103 comments:

Hanna V said...

Wow!
Got interrupted by a phone call, paused the time but forgot how many clean reps I had done on the 18-round, so started tahtoen over again...

Just made it up to 21 cleans.

That's 147

Hanna V said...

35lbs, 16 kg

LaToiya Bates said...

Did for 10 min started at 21 through 3 reps and finished!!

Amy Schwendemann said...

126. Did floor k2e and 45# bar for cleans.

Hi Denise!

Brian Zylstra said...

Nearly theough the 18,s= 112
Finished remaining k2e after timer
2 5# dumbbell per arm

aj said...

Two 10# dumbbells
K2e on floor
Only got to 18 reps

Kimberly said...

Almost finished the 18 HSC
100 reps
30lb HSC

Rachael said...

109
20lb squat cleans

Megan Jordan said...

143 reps

Bethany Ingram said...

126 with 35lb booooo thought I'd do better but hate k2e!!

Missy said...

Finished 18 reps then did 12 more squat cleans before time was up

Used 40# up to 9 reps then 20# for remainder
K2e on floor

LeeMac said...

Completed the sets of 15
40lb deadlifts

Ian and Amy said...

147
Through sets of 18 + 21 hang squat cleans

Heather Lipe said...

126
50# squats in rack
K2e on floor

Rujoco03 said...

Finished 18 reps
40# for the cleans
Last two sets of k2e on the ground because my hands were killing me

Becky said...

92 :(. Not feeling it today...disappointed with my outcome.
K2e on bar first 2 rounds then on floor
20 lb squat cleans

This one wasn't pretty

Jana Pace said...

21 10lbs k2e on floor.

Ronna James said...

Ran 2 miles

100
Finished 15 reps plus 10 HSC
30# HSC
k2e all on bar

Then ran another 2 miles

Brent and Britta said...

Made it through the 18's with 12 seconds left.

tanya said...

99 with 24lb hsc

Donna Gakstatter said...

My 2nd WOD, only got up to 15 and did k2e on floor

now off for interval run

Holly said...

almost through the 18's (made it to 12 k2e)
2 10# dumb bells
assisted k2e

(if assisted means I had to use a little kick from the floor - not sure if that's right or not -can't seem to find youtubes on modified versions of this?)

Sharon said...

18 + 10 hsc's

Ashley Jones said...

126
assisted k2e
20 lb hsc

Jill said...

108

Fortnergang said...

81 reps total. used 40lbs on cleans.

kasey said...

101 reps. 45 lb bar and KTE on bar

Bethyfly said...
This comment has been removed by the author.
Jen Roe said...

Ran 4.5 miles

120 reps total
(almost finished 18's)

40lb cleans
KTE on bar

blister formed on my weaker left hand...so sad! Atleast it didn't rip.

Sarah said...

138
28# - 20# on last 2 sets
1/2 KTE on floor
tougher than I had expected!

Bethyfly said...

Only 51 reps with 35# but hey I got off my bottom and did it!

Jenelle said...

Made it through half of the 18 round, so my total score was 108. 20lb hang squat cleans, bar for KTE.

Valentine said...

Made it to round 12... +7 hsc.

Does anyone else have a hard time with K2E with their hands??? I did yesterdays work out right before this one, I think that is why I went so slow because my hands were killing me! help!

Karen said...

Got to 6 cleans on round 18. Kte on floor

Beattie Family said...

18s. Did half of the knees to hips on unfinished doorframe and half on the floor. Woohoo!

Nissa V said...

80 reps
hang squat cleans @ 30#
K2es from rings (5 k2armpit, the rest mod to knee lifts)

Denise said...

HSC with 40 lbs
KTE on bar
I am pretty sure I repeated the round of 9...ugh
97 reps was my total.

Jessica Timmons said...

25lb dumbbells

Completed x 18 reps

Arms are gassed!

meolin said...

108 reps (got through the kte for round 18):
knees to elbows on floor
25 lbs. for hang squat clean

Mrs. Stamp said...

20#
K2E on floor
finished round 18 with few seconds left

Kim Jackson said...

Finished 18 reps of each.
17.5 lb weight.
K2e on bar. Knees getting to chest height this time!!
126 reps total :)

the Puffs said...

Made it thru 18 reps, did k2e on floor starting at 15 reps

Mandy East said...

114. Did 20 lbs. This mama found out today she will be a mama again n 9 months. :)

Jen Morse said...

Chalk! Other than that, its just part of crossfit.

Sarah B. said...

Got through 15 squat cleans and 10 K2E's, so I guess my score was 85. I finished up the last 5 K2E's after time. Seems slow, but I did all hanging K2E's, so I'm pretty proud of that.

Liz said...

116. 2 10# dumbbells. K2e on floor

Amber Carter said...

Finished 18s plus 6 additional k2e's

Berta Crowe said...

Jen Morse - would you use chalk if the bar is padded? Mine is a padded bar, but my hands were beyond painful today!

Total score - 79
:)

Kalyn said...

Finished the 18 round. Knees to waist (getting stronger!). Should have done 40# but did 20# hang power cleans. Next time!

Tracy Dolan said...

Hello! I am new to your site. Quick question -- what is the substitution for K2E or T2B or pull-ups if you don't have a pull-up bar at home? Thanks.

Berta Crowe said...

Tracy - check this out...
http://www.crossfitocmd.com/crossfit_ocmd/2010/11/knees-to-elbows.html

You can also do them from the plank position, bringing your right knee up to your right elbow, then left knee to left elbow, etc.

mbrous2 said...

First day EVER doing crossfit! Finished through the set of 12s (40# and knees to waist), then did set of 5s to finish out the 7 minutes. Looking forward to tomorrow!

Katherine said...

finished through set of 15 plus 18 hsc
12#db for hsc
floor k2e

Kate Huether said...

81.. on the round of 15s I only made it to 6 toes to bar. I was expecting better but used 30lbs with deep squats and toes to bar instead of k2es. All these bar exercises have left my arms like jelly!!

The Fuller's said...

Congratulations!

mommaof5 said...

108
20#
Knee to chest on forearm platform

f/b 100 jump ropes
15 minute elliptical

Jen Morse said...

Lol Berta, I doubt chalk will help with padding... :) Gloves maybe

Jen Morse said...

Did this closer to the original 13.4
75# clean and jerk (original is 95#)
and K2E's (original is toes to bar)

Got through round 9 plus 9 more clean and jerks...

The Fuller's said...

99

Berta Crowe said...

I've tried gloves, but they're even worse. The glove gets all twisted and feels like they're digging into your skin. I guess I'll just keep suffering. My hand should toughen up soon. :)

Jami said...

Second week of crossfit for me...I'm still slow. Finished through 12s, but was focusing a lot on form since I'm just learning OL. Did really deep squats though, almost butt to floor, which slowed me. Also, K2E on floor. 20# cleans.

Jessica said...

Finished 18's. 8 lb dumbells, did standing oblique crunches instead of k2e

mbrous2 said...

Correction...20# for squats.

mbrous2 said...

Correction...20# for squats.

Jenni said...

Finished 15's.
40 lb cleans

Gina Tate said...

50# clean and jerk
k2e on bar
score : 52
got thru 12 rounds of clean and jerks and only 4 of 12 k2e
I find gloves really help my hands and I've learned to take my rings off! you can google proper grip on your bar too, but mostly you gotta work up some calluses on Ur hands lol

Jenni said...

Score- 90

Jen Morse said...

Yeah... it just hurts... there's no way around it... :)

Chance & Rachel said...

Through 1/2 of 15 round with #45 bar on cleans

Kim C said...

Round 18. 30 lb hang squat cleans and modified knee to elbow. Can only get to chest.

Brittany Morris said...

#26 squat cleans
Bar KTE's (to chest)
Got through 15's + 12 squat cleans

Score 102

PTRunner said...

100 with 30#. About half k2e on bar and half on ground

yelly16 said...

made it through 15 after a hard interval running workout

mary said...

18 with 20lbs
plus 10 squat cleans
KTE on ground

Rebecca said...

Made it through the round of 18's
16# and k2e on the floor

Jen M said...

got to #10 kte (on floor) in round 18
left the squat out as my shin really hurts from yesterday! Maybe should have started with step ups for the box jumps.

Christina Calhoun said...

Made it to round 18
30# bar

Tambra M said...

140 (got 14 extra hangs before buzzer)
But just realized I was doing knees to elbows on the ground wrong. I'll get them right next time.

laura said...

117. Made it to 21s with sq cleans finished. Some reason forgot 15s guess cant count by 3s.
45# bar

katyjrogers said...

Ran 2 miles then...

96 (finished 15s plus 6 k2e). 25 lb sq cleans. Attempted 9 k2e on bar, rest on floor.

Then ran 1 more mile.

er.une said...

18...25 lbs and k2e on a bar

katyjrogers said...

Great news!

Kathy Cohen said...

I couldn't find video for example and still can't figure out what knees to elbow on the floor is. Help!!!

KPgr8ful said...

80 reps (15 rounds squat clean & 5 kte) in 7:00
40#
Finished last 10 kte in 20 more sec. to complete total of 90 reps in 7:20

Berta Crowe said...

Copy and paste this into your browser for knees-to-elbows on the floor:

http://www.ehow.com/video_4982065_plank-knee-elbow-exercise.html

Courtney said...

Got through 5 k2e of the 18 round

Kristin Godin said...

Finished through the 15 reps. Then did 15 HSC.
Also ran 2 miles

shrub1980 said...

Made it through 12 hang squat clean and knees to elbow. Did 6 of the 15 hang squat cleans. Thought I did pretty decent since I haven't worked out consistently in a few years.

Becky Parker said...

completed rounds of 15 and did 15 more hang squat cleans. need to go faster on those in the beginning but was trying to get the hang of it.

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

90 reps (finished the 15's)

Katie said...

Finished 18's right after the timer went off.
30# cleans
K2E on floor

Gillian Monte said...

Made it to the 15 round plus 11 more hang squat cleans. 20lb. Did knees to elbows on the floor.

Erica Thornton said...

96
45# bar for HSC
K2E on bar

Ruth Anne said...

Made it through 15 plus 4 more HSC, 50#
K2E on the floor

Lynn Carney said...

Finished 18 round and started on 21 round - 24# squat cleans

Lauren said...

90 reps, 25#
I did real k2e for the first two rounds! (A first:). The rest were pathetic attempts to jump up for each individual rep. Ha.

Lea said...

Made it through 15 reps plus 10 cleans
total: 100

Lila said...

10k bike to start
Through 12 reps plus 4 cleans @ 30lb
K2E on floor

Jennifer Everhart said...

126 reps
KTE on the floor
15lb KB for cleans

Christy Homan said...

108 reps. Finished hang squat cleans of 18's @ 40#

LindaK said...

Finished 15 hang squat cleans.

75

Maria Ernestine said...

Pat #70 = 96 thru 15's +6HSC

Maria - #35 - 95 thru 15's +5HSC