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 31, 2013

Friday 05.31.13

5 rounds for time of:
12 Deadlifts, 40-60 lbs
20 Push-ups
12 Power snatchs, 20 lbs
20 Knees to elbows

Compare to 02.06.12

no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day
no fried food

NEXT WEEK'S ADDED CHALLENGE: get 8 hours of sleep

5 Benefits of Sleep

1. Health: Not getting enough Z's can compromise your immune system making you more susceptible to viruses. Plus, living in a constant state of sleep debt can contribute to high blood pressure, cardiovascular disease and type 2 diabetes. 

2. Smarts: Even though your body is at rest, your brain is buzzing. During sleep is when the brain sorts and processes information you absorbed while awake. 

3. Weight Control: Recent research indicates a relationship between insufficient sleep and inability to lose or even maintain weight. 

4. Coordination: Trying new activities that require coordination like step aerobics and playing the piano can be made more difficult after a bad night's sleep. 

5. Beauty: They don't call it "beauty sleep" for nothing. While you sleep, your body repairs itself. Experts say you need 8 hours of sleep to avoid puffy, bloodshot eyes, as well as dark under-eye circles and a pale washed-out complexion.

Here is another great site about the importance of sleep to our heath and how much sleep our kids need: www.helpguide.org/life/sleeping


Kelly said...

DL (55, 55, 45, 45, 45)
Bpu 1st round, rest gpu
Substituted DB clean 20#
K2e (1st 3 rounds accidentally did 20 reps) - 4 rounds on bar, 1 on floor

That was tough!!

Denise said...

19:37 as RX'd
All KTE on bar (got ugly though)
1st round boy push-ups (and I looked forward to P/U today) Power snatch left me breathless just in time for 20 KTE. Awesome!
Fun workout! Happy Friday!

mbrous2 said...

19:55...my goal was under 20 :-)
As rx'd
65# dead lifts
2-1/2 rds bpu, then 2-1/2 rds gpu
KTE on bar
Great week, Mamas! Happy Friday!

Kelly Jonas said...

#30 dead lifts, I don't have #40 dumbbells
1st round 20 pushups, 2-5 15 pu
20# snatches
15 KTE on floor

Megan Jordan said...

Lots of mod's but 13:41

Dawniey said...

15:54...deadlifts I used 38 pounds (heaviest I coukd make, two 10 and two 8 pounds), gpu's (tried a bpu from the statt, couldn't make it up), power snatch I went over my head at end with 20 lb weights (don't know if that was right or not), KTE on floor no bar.

Becky said...

24:04 ugh :(
And that was with girl push ups and 2 rounds k2e on floor. I'm feeling the long week today. Glad it's Friday!!!

Rachael said...

70# deadlifts
Rest as rx'd

Heather Lipe said...

40# dead lift
18# snatch
90% boy pu
K2e on floor

Julia said...

75# dead lifts
16# snatch
round 1: 19 BPU, 16, 13,13, 13
K2E on floor

My snatches were not pretty. I will need to look at my form this weekend.

Lacey said...

20# dead lifts
girl push ups
snatch as rx'ed
K2E on floor

Amy said...

12:06 I didn't do the power snatch (still nursing my neck/shoulder) Did 65# deadlifts, BSU and 30 bpu the rest gpu.
Also did a 3.75 mile run before the WOD
Have a great weekend!

Julie said...


40# dead lifts
all boy push ups
20# kettlebell snatch
K2E on roman chair at gym

Have a great weekend :)

Miranda Hoberg said...

20# dead lift
K2E on floor

martha said...

#30 dead lift (going to get heavier weights this weekend!)
K2e on floor (I have a swinging pull up bar...very difficult to do k2e on)
All regular p/u

Jen Roe said...

Ran 4 miles then


70lb DL
All boy push ups
20lb snatch (worked on form.)
KTE on bar ( last couple of rounds were difficult-need to strengthen my grip).

Zareena Koch said...

17:15 with heavy modifications. Gpus for all sets, pathetic-barely-qualifies-as KTE. Oh well.

Living Simple Living Clean said...


There Once Was A Bee said...

55# deadlift
All boy push ups
32# power snatches
Ugly k2e
But I didn't quit. Wanted to. Planned to.

Katie Fuller said...

60 lb deadlifts first 3 rounds, 50 lbs 4th and 5th rounds
all regular push ups
30 lb power snatch
1/2 of the KTEs were reverse grip

Erica Thornton said...

65# DL
Incline push-ups
20# Power snatch
K2E on Bar

I feel there is no adequate substitution for K2E on bar. I can say this with confidence as I worked out at home 1 time w/o a bar and did the K2E on the floor. No similarities except the name. Whether it is the skin ripping off my hands, trying not to swing in the air, the required shoulder stabilization....Dripping in sweat, mostly because of those K2E. Next time I work out at home I plan to add several other exercises to get all of the components the floor takes away, minus the skin ripping :)

Rujoco03 said...

60# deadlifts
Half bpu/ half gpu each set
Snatches as rx'd
Half k2e on bar/ half on floor each set

Maura Sumpter said...

15:43 after a group step class.

meolin said...

40 lb. Deadlifts
Knees to Elbows on the floor
Hard week- Thanks!!!

Ian and Amy said...


Heather Foster said...

16:45 20lb DL (knee)
subbed Power Snatch for Squats assisted (knee)

Theresa Bryant said...

20:27 missed my goal by 27 seconds BUT...all 100 BPU!!! deadlift was only 30# but I did the power snatch with 30# also and ALL k2e on the bar!!! slower time but so happy about the bpu and k2e being rx'd!

Berta Crowe said...

28:43...BUT I added a 1 minute run to each round!

Deadlifts w/50 lbs
20 Pushups
12 Knees to Boobs, I mean elbows
10 Power Snatch, right arm w/19 lbs
10 Power Snatch, left arm w/19 lbs
1 minute run @4.3 speed & 2.0 incline on treadmill

I got the knees to elbows and power snatches reps reversed. I used a dumbbell for the snatches.

Great workout! Thanks, Jenni!!

Anna Briskie said...

17:53 45# deadlift, 20# power snatch

Alyssa Mallette said...

18:59 40 deadlifts, majority gpushups, 20lb kettlebell for the snatches with 12 each arm

Jenni said...

40 lb deadlift
40 lb snatch with 20 lbs each hand
Mostly knees to nose (my elbows are way over my head- long arms)

Kalyn said...

21:05 gpu, knees to waist

Kelly said...

I totally messed up this workout. I did 20 reps of DL and db cleans and 10 reps of push-ups and k2e.

The Opposite of Imagination said...

how are you all doing the power snatches? I see with a bar (both hands) or with a dumbbell (one hand). If you do it with a dumbbell, do you do 10 reps on each side or 20 reps on each side?

Brittany said...

3 rounds for 9:51 after 25 minutes of jog/sprints

Subbed kettle ball swings at 20 lbs and 45 lb dead lift

Also worked out in the gym and had to deal with people trying to move in on the equipment I was using. I was so smoked anyway I gave up. I won't be going back to e gym. Even though they have the weights I need it's to much of a pain to do a timed work out and have gym etiquette when not in a CrossFit gym.

The Opposite of Imagination said...

1/2 bpu 1/2 gpu
15# kettlebell for ps
Kte on bar

Marjie said...

17:56 all bpu, kte floor, 30# deadlift

The Opposite of Imagination said...

1/2 bpu 1/2 gpu
15# kettlebell for ps
Kte on bar

Jenni said...

I believe I have a link for a demo for using 2 dumbbells instead of a bar for the snatch on the full site down the right side bar.

Jana Pace said...

15:12 30# DL, k2e on floor. Maybe I skipped a round?!

The Robbs said...

17:56 #45 DL, knee PU, #45 snatches, K2E on floor. I need a home pull-up bar!

paola said...


Use kettlebells

Kari F. said...

20:55. 60lb DL, 20lb single arm snatch, trying to get my hands directly under my shoulders on PU's, so all of them on knees. 28 k2e's on bar, rest on floor. Tough.

Jen23 said...


40lb dl
boy and girl pu
15lb one arm snatches
knees up as far as possible, still working on this

next time hold 2 dumbbells for snatch

Gillian Monte said...

25lb deadlifts, last round did push-ups on my knees, round 3,4 and 5 switched to 10lb power snatches, KTE on the floor.

Jen23 said...

also need to increase weight for snatches.

Dripping from this workout! Love it!!

KPgr8ful said...

60# DL
40# snatch
Kte (chest/chin) on bar

Linda Slater said...

5 Times for TIme: 20:46

12 DL 40#
20 Push Ups
12 Power Snatch 20#'
20 KTE's (all but first 10 were modified)

Still SO sore at time of post... Saturday afternoon.

sullyjam said...


As Rx'd w/ 40# dl!

Rissa W said...

13:23, did this 2 days late due to working nights this week. 60# DL, KTE on floor

Mrs. Stamp said...


40# dl
K2E on floor
knee push ups

Erika Sullivan said...

20#, K2E on floor

Kim Jackson said...

20lb dl
K2e on bar.
All bpu :)

kasey said...

45 lb bar for Dl
45 lb bar first round on snatch, 30 lb next 4 rounds
20 standard push ups first round, on knees last 4 rounds
KTE as rx'd on bar

Katie Towsen said...

k2e on the floor
my knees to elbow and pull-ups are a work in progress post surgery!

Westside Guy said...

Okay, I am back after a long abcense from workingout due to knees and double patella tendon ruptures. I am a day behind so I will double up...but this workout I could not complete as Rx. So I did situps from a bench and pushups on an incline. With my knee surgeries it is hard for me to get on and off the floor. So for now I sub things for that...it took me 20 minutes to complete...did not do powersnatch due to knees....I can not figure out a good modification for that one! I am so happy to be back and back on my diet....I am using shakes but using them as post workout recovery....


Nissa V said...


Heavier wts are with the movers.
Used 10s with 5s for 30# DL.

Military push ups for first 20, then from knees. (I've done many, many more mil push ups before. I was having a weak-feeling day. Maybe because it was day 2 of my cycle?)

PS as rx'd. Felt a little wonky but I think they were mostly done correctly.

I'm back to plank K2E until we get the new house set up.

Jennifer Gores-Todd said...

20# dl
All bpu
20# snatch
Last four rounds k2e on floor

Christy Homan said...

19:41 Used 40# for DLs and snatches, bpus

beckylinn said...

40# deadlift
knee push ups
20# snatch 1st round, 10# all others
floor kte

Laura Rogers said...

Had to do LOTS of mods (my first CF workout ever and don't have all the equipment!) but time of 14:26.

Kate Huether said...

36:04 with 60# DL and 30# snatches. This wod killed me!!! Not even sure why.. maybe my weights were too heavy for me? And k2es took forever, my hands are raw. Yikes!!

K Sheridan said...

K2E on floor

Maria Ernestine said...

Maria - 20:24

#65 DL
1/2 & 1/2
#25 PS
K to chest

Katie Oakes said...

14:38, with 65# DL,.and K2E using a dip stand.