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.

May 3, 2013

Friday 05.03.13

5 rounds for time of:
12 Wallball shots, 10 lb ball
12 Knees-to-elbows

Compare to 01.19.12

90 DAY CHALLENGE II: DAY 26
Vi-shake
no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm

NEXT WEEK'S ADDED CHALLENGE: no alcohol

"Consumption of alcohol may be legal worldwide, but that does not change the fact that alcohol can be an addictive and dangerous drug.



  1. 1) Liver Disease 

    Liver disease is the health outcome that is most commonly associated with excessive alcohol consumption. Intoxication causes your liver to swell, which can cause pain in severe cases. Among chronic alcohol users, this liver swelling will eventually result in the infiltration of fatty lipids and liver enlargement. Alcoholism can eventually result in cirrhosis of the liver, which reduces the liver to a yellow, swollen, scarred and non-functional organ.

    2) Memory and Learning Problems 

    Prolonged alcohol use is associated with brain shrinkage and tissue damage, and can cause memory and learning problems. Alcoholics also demonstrate diminished spatial abilities and attention spans, and have difficulty completing problem-solving tasks. In severe cases, alcoholism can result in anterograde amnesia, preventing the individual from being able to form new memories. For light and heavy drinkers alike, encoding of new memories is impaired during alcohol influence.

    3) Vitamin Deficiency 

    Excessive consumption of alcohol results in several vitamin deficiencies. These deficiencies are the result of alcohol's tendency to interfere with the absorption of vitamins by the body. Your body's folate, vitamin B-6, vitamin B-12, thiamine and vitamin A levels are all diminished with consumption of alcohol. Alcohol also results in loss of zinc through the urinary tract, limits the gastrointestinal absorption of iron, and is associated with anemia.

    4) Academic Performance 

    A 2005 study conducted at the University of Wisconsin-Lacrosse found that male college students who drink, or who live with a roommate who drinks, tend to have lower GPAs than non-drinkers and students living with non-drinkers. Interestingly, these differences in achievement were observed to be much smaller for female students, suggesting that males may be more vulnerable to the negative effects of peer pressure and alcohol use.

    5) Medication Interactions 

    Numerous types of medications can have negative interactions with alcohol. According to researchers at the University of Oklahoma, even moderate alcohol can interfere with your body's ability to metabolize drugs or can enhance the effects of certain medications. Medication interactions can often cause excessive drowsiness and can result in liver problems. Types of drugs that interact with alcohol include antibiotics, antidepressants, pain medications, antihistamines, barbiturates, opioids and muscle relaxants.

    6) Pancreas Problems 

    Alcohol can cause short-term impairment of the pancreatic system because alcohol stimulates pancreatic secretion but impairs the production of additional pancreatic enzymes. This results in digestion problems and the inability to absorb nutrients. Chronic alcohol consumption can even result in severe pancreatic dysfunction, such as pancreatitis.

    7) Sleep Deficiencies 

    While drinking alcohol can sometimes help people fall asleep, alcohol consumption is associated with sleep fragmentation and nighttime body arousal. Drinking also results in less REM sleep. Once a chronic drinker stops drinking alcohol the opposite effect is frequently observed, wherein periods of excessive REM sleep are co-mingled with periods of marked insomnia.

    8) Saturday Night Palsy 

    The colloquially-termed "Saturday night palsy" is a type of peripheral nerve damage that is caused when a frequent drinker falls asleep while putting excessive pressure on the hands, feet or another limb, as detailed in a report by Penn State University researchers published in the journal Alcohol Health & Research World. Since alcohol interferes with the body's ability to communicate with the brain, the affected limb may feel "dead" for a few days or a few weeks. In extreme cases of intoxication, loss of blood to a limb can even lead to amputation or death.

    9) Dehydration 

    In the short term, drinking alcohol can result in diuresis, or rapid dehydration. Consumption of alcohol results in the decreased secretion of antidiuretic hormones that prevent dehydration; dehydration is one of the main causes of hangover symptoms after drinking. It's never a good idea to drink alcohol when you're planning on engaging in physical activity or planning on being outside on a hot day.

    10) Fetal Alcohol Syndrome 

    According to the State University of New York in Potsdam, if you drink alcohol while you are pregnant you put your unborn baby at risk of developing fetal alcohol syndrome. Babies who suffer from fetal alcohol syndrome experience learning problems, deformed facial features, smaller heads and abnormally developed joints and limbs. They also weigh less and are shorter than other babies."



84 comments:

Kelly said...

5:04 modified with 20# db thrusters and knees to waist on bar.

Denise said...

9 min. I'm slow on KTE on bar
Outside for wallball inside for KTE

Yay for Friday!
Have a great weekend!

Kim Jackson said...

6:20
Knees to chest on bar
Thanks!!

KPgr8ful said...

7:15
40# squat thrusters for wb (pr-yay)
Ktb for kte on bar

martha said...
This comment has been removed by the author.
Becky said...

7:54
K2e on bar but mostly to cheat height. Still getting better!!

Lauren said...

7:30. K2e are so frustrating for me - not making enough improvement to feel like I'm getting the right benefit from the exercise. Arg! Ill keep trying ;). Today I did ten with bent arms and a little jump to start each one.

Lauren said...

*them, not ten

Erika Sullivan said...

6:16 but K2E on floor. My pull-up bar callouses my hands really bad! I need to get some gloves or something! Still a hard workout though! Happy weekend!

Megan Jordan said...

4:32

aj said...

3:30
K2e on floor
10# ball

LeeMac said...

5:11 as rx'd but Knees to boobs/shoulders for most

mbrous2 said...

5:25
Happy Friday!

Mary said...

4:51
10 lb thrusters
k2e on floor

Hannah said...

5:12, knees to chest

Living Simple Living Clean said...

5:13

Katherine said...

5:52
floor k2e

Rissa W said...

4:36
20# thrusters
2 rounds KTE on bar, forgot my gloves and was killing my hands so last 3 on floor

Have a great weekend mamas!

Tammy Kelly said...

5:51

Patricia P said...

8:50

Ian and Amy said...

5:21 with pathetic ktes. Have a good weekend!

Mel said...

4:09 k2e on floor

Ronna James said...

6:15
25# wall ball
k2e on bar with knees mostly to chest.

Errolyn said...

6:37

6.5# on wallball shots
k2e on floor (24/round)

JanelWarner said...

3:40. K to E on floor, I don't have a bar.

Sherri said...

4:48 kne on floor, really need to get a bar!

Heather Lipe said...

3:58
K2e on floor

laura said...

4:41 as rxd. Didnt do thurs wod yesterday as i worked night shift but plan on doing it when i get home tonight! Have a great weekend guys!

Sameena said...

How do you do knees-to-elbows on the floor?

Melissa said...

8:22 knees up to belly button

lisa said...

7:30

Lucy said...

9:56
thrusters
KTE on floor

thea said...

7:07
10# thrusters with a jump. need to get a ball.
KTE's slowly improving form

Theresa Bryant said...

5:53 some KTE some to chest...only have 8# ball heading out for a jog!

The Opposite of Imagination said...

6:35
Basketball for wall ball.
3 rounds KTE on bar... yikes I need to work on that.
2 rounds KTE on floor.

Thanks... Four weeks down. Loving the 90 day challenge.

Jennifer Gores-Todd said...

4:06 2 round k2e on bar (second round more like knees to chest), 3 round k2e on floor

Amber Carter said...

5:45

Rujoco03 said...

4;48
3 rounds k2e on bar and 2 on floor
10# thrusters for wb

Jessica Timmons said...

6:57

25lb db for wall balls - threw it up but didn't hit the wall, obviously

Becca said...

10:08 Used 12 lb ball and did toes-to-bar. My forearms are TOAST!!

Maura Sumpter said...

6:15 after a 60 min cycling class

Angie said...

5:11 Knees to waist

Erica said...

7:00 on the dot.
K2E's on floor. Wall balls are looking a lot better today!!

Julia said...

7:50
KTE on floor (still no bar) so I added 12 CFSU each round
12lb ball

Kari F. said...

7:15. All as rx'd. K2e's all on bar! Good Friday y'all!

runnermommy said...

5:55 k2e on floor, 10lb thrusters

the Puffs said...

5:24 knees to waist-ish height, thrusters
How do u do k2e on floor?

Thanks!

Dianaghek said...

7:28 w basketball

wow mom said...

5:49

Liz said...

5:20. 20# thrusters, k2e on floor

yelly16 said...

5:47 k2e on floor

Diana in Maine said...

12:25 knees to belly

Have a great weekend mama's

Dawniey said...

5:11 Raining outside so I couldn't throw ball in air but I did the movement with 8lb ball, and had to bring knees to elbow on floor. No where to put a bar, I rent a trailer and it just seems to flimsy to get a bar.

Mrs. Stamp said...

6:27

K2E on floor (would never be able to get anywhere close on a bar! . . .but working on it!)
did this after Tuesday wod
slacking off this week as had house guests (inlaws!) but got two in today and will try some of the "killer" ones this weekend!

Jenni said...

7:08
10' target for wall ball

Allison said...

6:08, knees to waist, 12 lb ball

Katie C. said...

4:26, basketball for wall ball, and kte on floor. I realize these modifications make it easier, but my heart is still beating out of my chest!

Jana Pace said...

Subbed 300 k2e & 45 pu

beckylinn said...

6:05 KTE on floor. Been sick all week, will hit a hard workout this weekend.

Cara said...

5:43. Kte were about knees to waist and only have 8lb ball

Brittany Morris said...

5:50 6# ball

Kate Huether said...

6:25 as rx'd, last round of squats was much deeper than the rest.

Christy Homan said...

4:56 As RX'd!

one of us said...

6:38 as rx'd!! Yeah!

sullyjam said...

5:32

*subbed thrusters for wall-ball, 40# first round, 20# rest
*K2E on floor

I'm gonna have to get brave one of these days and just do K2E's at the park in front of strangers so I can get experienced on the bar!

The Roberts Family said...

5:34
8# ball

The Roberts Family said...

Then after
+230 squats
& +100 CFSUs

erin faye said...

9:39 as rx'd!

Gillian Monte said...

3:29
KTE on the floor.

Melanie Gibbons said...

6:18 K2waist and only had an 8# ball...only my 2nd workout! :) Love this!

MBasic said...

4:33 KTE on floor 20# thrusters

K Sheridan said...

3:36
KTE on the floor
10# wallball

Kathy Cohen said...

3:24 12# and kte floor

Jess Dooley said...

6:45 KTE on floor

Melody Hunsaker said...

7:16 KTE done on Total Gym at Highest pin.

Sarah B. said...

5:40
I did this one at work on Saturday, so more modifications than usual.
20 lb. thrusters for wall balls.
K2E's in push-up position, like mountain-climbers. Right and left knee to chest = one rep.

Michelle said...

6:12. K2E on the floor

Jennifer Everhart said...

6 minutes! Love my new bar!

Andrea Robinson said...

4:26.4 KtoE on floor

Stephanie B. said...

5:28 k2e on floor

Kimberly said...

4:58 as rx'd

Anna Briskie said...

4:30 5# wall ball- all i got

Olivia said...

5:21.0

Katie Oakes said...

3:53, with imitation wall balls at 15#, and K2E on a dip stand.