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 9, 2013

Tuesday 04.09.13

Hero WOD

For time:
30 Butterfly sit-ups
15 Squat clean, 20 lbs
24 Butterfly sit-ups
12 Squat clean, 20 lbs
18 Butterfly sit-ups
9 Squat clean, 20 lbs
12 Butterfly sit-ups
6 Squat clean, 20 lbs
6 Butterfly sit-ups
3 Squat clean, 20 lbs

 In honor of U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission.
 This one hits close to home for me because my husband served as a Helicopter Rescue Swimmer (Aviation Survival Technician) for 5 years (pictured above) before he became a firefighter. Rescue Swimmers are such a small, elite group that when a crew goes down, whether you are active or veteran, you feel it.

90 DAY CHALLENGE II: DAY 2
Vi-shake
no caffeine

223 comments:

1 – 200 of 223   Newer›   Newest»
Amy Schwendemann said...

7:58 but I'm and idiot and did thrusters instead of squat cleans. I guess it's too early to think clearly this morning. ;)

Steph said...

8:04 24 lbs squat cleans, thanks for the workout!

Denise said...

6:40
30 lbs and CFSU with abmat
I have made plenty of mistakes on these workouts this early as well!
Have a good day everyone.

emorris said...

5:23 squats without weights...still waiting for mine to arrive in mail! Day 2 of crossfit mamas...and no caffeine!

Michelle V said...

12:14 my abs are on fire!

Cindy said...

6:24 30# instead of #20. Great workout!

LeeMac said...

6:54
30 lb squat cleans

Becky said...

8:46 as rx'd

Kim C said...

6:57 as rx'd

Kim Jackson said...

6:57
17.5 lb squat cleans
Nice wo!!

Melissa Ann said...

5:48 with a baby sitting on my legs foot 10 second so i couldn't get up. Ha! Only 12 lbs (all i have) and i think i did squat cleans wrong judging by my time. I'm a true beginner....

Jackie Z said...

10:35 with 8lbs- gotta get and work up to some more weight.

Missy said...

7:02

Stephanie B. said...

7:13 as rx'ed

Elisse said...

8:21 24#

martha said...

8:20 as rx'd

KPgr8ful said...

6:38 as rx'd

Kimberly said...

5:47
Standing oblique knee to elbow for sit ups (doulbled the reps though - pregnant and have to modify)
20lb squat cleans

R Tsaenz said...

8:27

R Tsaenz said...
This comment has been removed by the author.
sos said...

10:15 with 16 pounds total.

Julie said...

Roughly 10 mins with 16# and kids interrupting a lot!

Lynn Carney said...

Killer spin class and then 7:22

Zareena Koch said...

8:45 and not sure i did clean squats right. Now on to yoga. Happy day mamas!!

Kirsten said...

6:42, switched out cfsu for push press, 15lb dumbbell for all

Diana in Maine said...

any tips on good form for squat cleans? Thanks in advance.

lisa said...

8:05

The Cheeky Meekies said...
This comment has been removed by the author.
The Cheeky Meekies said...
This comment has been removed by the author.
The Cheeky Meekies said...

10 min with 10 lbs.and a 4 mile run.

mbrous2 said...

11:02 as rx'd

Mrs. Stamp said...

8:32 with a 2 min break after first round to deal with a toddler potty emergency

Erika Sullivan said...

9:15 as RX'ed. I feel like I'm doing the squat cleans wrong, it feels funny but maybe it just takes some getting used to.

Cassie said...

8:35 as Rx'd

Rachael said...

8:06 as rx'd

Julia said...

10:22 as rx'd. Wow! Thanks......

Katherine said...

6:55
thrusters for squat cleans

the Puffs said...

8:45 as rx'd. Thanks!

Ronna James said...

8:22
30# squat cleans

3.1 mile run

Rujoco03 said...

7:47 as rx'd

Shawn, Tarilyn & Porter said...

8:10 with 10lbs total, I'll need to pick up some more weight. Hope I did it all correctly. I feel great!

Fortnergang said...

7:17. Great. Abs didn't seem as difficult as usual!

Brent and Britta said...

5:44
Sets 12 and 24 were oblique sit-ups crossfit style

Julia said...

7:54 at 25lbs

15:00 mile walk

Megan Jordan said...

5:51
30# squat clean

Glitzy Glass said...

9:02 Dang, guess i need to work quicker. Good one.

Amber Carter said...
This comment has been removed by the author.
bkbishopfamily said...

6:54

30#sqcl

Stefanie said...

7:50 as rx'd.

OurFamily said...

6:02 as RX'd

Amber Carter said...

I found this video of the clean helpful: http://youtu.be/RT_MTXaLKxU

kasey said...

5:41 as rx'd

traskrocks said...

9:17

traskrocks said...

9:17

Karen Armstrong said...

8:40

Tiffani Leavitt said...

6:17 Thrusters subbed for cleans.

Kelly said...

7:37 as rx'd

Elizabeth said...

First Timer here...11:15 with 10 lbs.

Thalyta said...

7:22 as rx'd
did this workout right after yesterday's workout

Valentine said...

7:27 as RX'd
24lbs

The Opposite of Imagination said...

10:25 as rx'd

Kate Huether said...

6:20 with #30 sc

Lila said...

9:37 as RX'd

Karen said...

6:50. Missed the last 4 workouts. Feels good to be back.

Errolyn said...

No one has taken over 10 minutes?! 18:15 for me. Had to take breathers between sets. 13 # total weight (6.5 each). Just happy that I finished. Glad I didn't look at the comments first!! :)

Amber Carter said...

7:21

Lauren said...

6:50. Did hanging squat cleans though .

Meg said...

5:56 as rx'ed

Gillian Monte said...

7:27 as RX'ed.

Ro and Pax's Mama said...

7:54 as RX'ed
Then ran 2 miles on treadmill

Shelby Fowler said...

11:17. First day. wow!

Jessica said...

When you say 20#, is that total, or on each side?

Katrice Hernandez said...

8:47 as RX'ed.

Beattie Family said...

6.10 awesome.

Bistra Lutz said...

6:59 35lbs 2 months post chemo!

Kalyn said...

8:36 as rx'd - did 40 min run/walk mix prior

Really wanted my routine Diet Mountain Dew for lunch but resisted! Hello, H20. :)

Chasing02 said...

11:11 with #15

thea said...

8:15 as rx'd

Melanie said...

6:56 as rx'd

Heather Foster said...

5:38
Push Press (20lb)instead of squats

Theresa Bryant said...

6:03 as rx'd...just started this website! Thanks! Ran 800m before and after

Sarah said...

5:40 as rx'd

kauffmangirl said...

5:54 with 65lb squat cleans. I did this WOD on Sunday from the regular Crossfit site, but only with GHD situps. Today was about 1/2 the time of Sunday, I was surprised the GHD situps took so much longer.

Jen Morse said...

Did most of you just do hang squat cleans?

Lmseymour said...

8:15 reg squats with 20lb the rest as rx

Krisa Eudaley said...

Goal: Under 10, Time: 9:34!! Yay!! Day 2 of cross fit :) Almost pooped my pants!!

Berta Crowe said...

Jessica - all weights given are in total weight. :)

Erica Thornton said...

7:53 w/ 40#

Living Simple Living Clean said...

8.06

Jenni said...

Check out the video demo on the full site, down the right side bar. Check YouTube: crossfit squat clean technique. Also, there are instructional videos at crossfit.com.

Jenni said...

Always total.

Summer said...

6.27.8

Sarah B. said...

8:47 as rx'd.

Happygal76 said...

Newbie here - 14:32 as rx'd Those sit ups killed me!

Anna Briskie said...

6:38 as Rx'd...thanks for the info the interval training posted on FB. Will follow the WOD as RX'd from now on

Linds said...

8:11

Katie Oakes said...

5:51 as rx'd. Amazing how much you can get out of a short amount of time. I am sweatin'! Thank you!

katyjrogers said...

6:24 as rx'd

Jaclyn Evans said...

10:37 with 30lb squat clean

Rachel said...

10:10.

Jenelle said...

5:25 as rx'd

Lora Halttunen said...

8:57 with 25 lbs. first time ever doing squat cleans with a bar.. So exhausted

Jill said...

6:58

Jen Roe said...

Ran 4.5 miles

8:04

40lbs squat cleans (not hanging squat cleans)

Liz said...

7:25

Sami Dara said...

7:59 as rx'd.

Berta Crowe said...

8:36 - 24# hang squat cleans

Impressive, Jen Roe! :)

Just found out my grandchild is a girl! Can't wait to meet her in August!!! :)

Nissa V said...

8:15 - includes one stop to tie my daughter's work out pants because she was determined to work out with me.

Jenni said...

Love it!

Jenni said...

7:05
As RXed.

Katie Smith said...

5:55 with 15 lbs...still gotta get 20lb weights

yarei said...

oh my goooodness! this is my first time actually timing myself and completing 1 full wod! 13:58. I think I did as rX!

Mandy lou said...

7:12 30lb full squat clean.

Carissa said...

8:54 15 lb. squat cleans cause that's what I have. Planks instead of sit ups because of diastasis. 30 sit ups= 60 seconds of plank, 24 sit ups = 48 seconds of plank, etc.

Melanie said...

8:20

Ree said...

9:20 as Rxed. Tailbone is sore-used towel under lumbar. Suggestions for tailbone or will it just toughen up as I continue with sit-ups?

Kelli A said...

10:44
15 lb dumb bells for squat cleans

Lea said...

6:53 as rx'ed

Donette said...

9:33 as rx'd.

Jessica Johnson said...

8:58 15lb weights

LaToiya Bates said...

11:27 unfortunately would have been faster but having to contend with a 1 and 1/2 yer old at same time kind of slows u down lol. All as rx'd feeling the jelly legs

Melissa Brown said...

8:45

Brennan Glynn said...

10:15

Amber Carter said...
This comment has been removed by the author.
Olivia said...

10:40

Amber Carter said...

Congrats, grand mama!! ;)

Hammy said...

Is there anyway to get the WOD earlier for us who exercise early? Maybe send the day before? Thanks,
Dawn

heidi said...

10:55 with 10 lbs of weight.

Julie Faulstich said...

10 minutes w/ mods... Regular squats (still can't use weights) & knees to elbows laying down ( bruised ribs & sternum - hurts to crunch up ). Did add jumps because my work out partner ( 3 yr old son ) insisted we were supposed to because of the girls jumping in the picture.

Samantha Slater said...

9:30...

Steph said...

11:42 as RXd.

Katie Monteiro said...

7:46 as rx'd

Brittany Morris said...

7:35 as rx'd

Kim V said...

9:22 as rx'd

Diana in Maine said...

10:51 as rx'd, concentrated on doing really good form. Two WOD behind me woo hoo!!

Mrsb5421 said...

10:18. my squat cleans are ugly....can't quite get the groove...

akros23 said...

9:14 but with 10 lbs. Yeowzers my abs are sore. Abs? What are those? Newbie here...

Jess Dooley said...

18:48 total beginner. I hope to own the sit-ups cause this mommy tummy is out of control. :)

Gina Tate said...

12:53
40# hang cleans
I didn't do power cleans..I really wanted to focus on getting my form really good..I found it a bit easier to get the proper hop in when I started from the hang position..well it was easier until I got tired and then everything started to go downhill!

Gina Tate said...

And that should say I did hang squat cleans!

1minute4me said...

8:29 as rx'd

Linda Slater said...

5:45 W/20 lb Push Press substitute for Squat Cleans

Holly said...

7:40 as rx'd

Teresa mangiapane said...

7:44 not sure if I did the squat cleans correctly but I watched the video and tried :)

Ashley Jones said...
This comment has been removed by the author.
Whitney said...

8:04

Jennifer Gores-Todd said...

7:26 full squat cleans

Heidi Gallagher said...

6:41 as Rx'd. Day 2 with no caffeine was a killer!!!

The Roberts Family said...

9:18
as rx'd
(I think I took too many rest days- haven't done a WOD since last Thurs) SLACKER!!

Ann Rohlfing said...

7:30; 22#

Carrie Thorpe said...

8:24 as x'rd

K&J Dickson said...

8:56 and I wanted to throw up. I have no stomach muscles... But that's why I'm doing this!

Ashley Jones said...

10:15. 40#

Dawniey said...

15:51 and I used 10lbs in each hand. I tried a 10 and 8 in each, but I couldn't lift it!!

JanelWarner said...

6:28!

brita.schroeder said...
This comment has been removed by the author.
brita.schroeder said...

5:55 with 45 lbs

mary said...

6:47 as rx'd

The Roberts Family said...

Added 10mins of jump rope after for a little more cardio/calorie burn .... Less than a week until the return of the BIKINI!! Eeeeeeeeek

meolin said...

7:40 as rx'd

Allison said...

6:07, 30 lb

Unknown said...

8:55 as perscribed! Abs are hurting in a good way!

Crystal Britt said...

8:15 with 20 lb kettle bell

Simonfamily said...

7.00.08 min as rx'ed
And day one without caffeen! Yikes so hard.
Then did work out video Jillian Michaels ripped in 30.

Shavanah Moya said...

5:08 but did planks instead of situps (working on healing a diastasis still "/) and 15# bar because that's all I have. Ran a half mile and did ten burpees before. :)

lakenw said...

6:42

Abby said...

10:52 as rx'd

PTRunner said...

7:20 with 24#

Teresa Mendenhall said...

6.37 did plank holds instead of sit ups because of diastasis. 20lb squats

erin faye said...

8:05 as rx'd yikes!

laura said...

6:58 45#bar. Did hang squat cleans as well because i know that version the best &i still need to work on form

Jessica said...

12:44 as rx'd. Finished with 10 min on treadmill running/walking with incline. Would have stayed on longer but my daughter woke up from her nap!

Izzyq said...

10:24 beginner

mommaof5 said...

8:37
Did most of situps crosfit stlye....sub crunches when I just couldn't get up....
Good workout

30 minute on bike

one of us said...

8:26 as rx'd

Lindsi Loflin said...

9:00 mile warm-up, stretch
8:12 w/ 40 lb squat cleans.

Kacie Germadnik said...

7.27 as rx'd. Also ran 2200 meters...took a total of 23 minutes.

Jen Morse said...

12:43 with 65#
Took my time on the cleans because I worked really hard on doing the shrug jump and pull in the right sequence. When you get into heavier weights I think that even more important and it also makes it easier to do the lift if you do it properly... :)

Meredith Pross said...

7:30

Subbed squats for squat cleans with 30lb weights.

Did half CFSU and half regular crunches

Great workout! CFSUs are getting easier!

diaryofarawmom said...

9:05 with 20lb dumbbells

See from the range of times, I have a ways to improve on this one!

Definitely tougher than I anticipated!

Had to push it due to a terrible headache last night. And due to the rain outside I decided not to run. So I will be a day behind for the rest of the week, but will push through Saturday.

Ruth Anne said...

6:50 as rx'd, 2 10#dumbbells for cleans

Nikki French said...

I commented last night but it must not have posted. :-/ My phone is weird sometimes about losing stuff in cyber space. Anywho, did as RX'd but with 30#. 7:01. Great warm up for kickboxing class!

Tracey Isom said...

7:19 as rx'd plus 6 miles on elliptical

Katie said...

5:53
30# thrusters for cleans.
Then ran 2 miles

Ian and Amy said...

7:33

Becky said...

8:36

Jen Mango said...

12:20

Jana Pace said...

10:50 10lb

Jessica Timmons said...

6:20

25lb dumbbells

Shanea said...

9:20, 30lb squat cleans.

Shanea said...

9:20, 30lb squat cleans.

Shanea said...

9:20, 30lb squat cleans.

Logan said...

11.29.....45# hang clean.......sit ups killed me!!

ADD Mom said...

11 minutes, then did 50 pushups, 50 leg lifts, and 50 crunches.

wow mom said...

6:54

Katie Towsen said...

6:01 as RX'D

Kristin Godin said...

7:26 as rx'd

Jenni said...

The WODs post at midnight pacific which should be 3:00am eastern? I hope no one is working out that early!? But some of my mamas who need to know the workouts in advance just follow a day or week behind us. I have to have the WODs post the same day as they are labeled for tracking purposes.

Tambra M said...

5k
WOD 8:30

Courtney said...

5:44

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