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 1, 2013

Wednesday 05.01.13

"Dilly"

4 rounds for time of:
27 Box jumps, 18" box
20 Burpees
11 Squat cleans, 20-40 lbs

Compare to 03.12.12

 Today is my beautiful daughter Dylan's 5th birthday so today's WOD is for her. 
(self portrait)

90 DAY CHALLENGE II: DAY 24
Vi-shake
no caffeine
no soda
no food after 8:00pm

103 comments:

Amy Schwendemann said...

15:04 Probably my worst morning of CF, just not feeling it today. No box so did run up/step ups on bench and had to modify 1/2 of burpees. Did do squat cleans with 45# bar.
Denise, you got your box jumps today :)

Amy Schwendemann said...

Happy Birthday, to your daughter!! I hope she has a wonderful day!

Brittany said...

2 rounds for 9:50. I did yesterday's wod first since I missed it. At some point today I will finish the last 2 rounds.

Stephanie B. said...

Happy birthday Dylan! 15:09 12" box jumps, ugly burpees and 30# squat cleans

Denise said...

15:39 with 40 lbs. everything as RX'd. I am beat!

Happy birthday to your daughter! She is beautiful!

Denise said...

Amy-
Isn't that funny- I had to mention that yesterday! ;)

Kelly said...

15:10. 14" box, burpees to plank, and 24 lb squat clean (10 per round - misread WOD).

Sucking lots of wind :)

Kathy Cohen said...

11:21 with 30lb clean squat

Abby said...

20:54 I thought for sure those burpees would kill me! Thanks for the work out!!

Abby said...

Whoops forgot! Tuck jumps instead of box jumps, 25# squats

martha said...

16:04 #20 squat cleans, 15 in box jumps

Becky said...

17:17
Some jump ups some step up jump downs
20 lb squat cleans

Kim Jackson said...

18:10
Lower box jumps and 20lb squat cleans.
Whew!!

Hannah said...

24:30

12" box, 20 lb squat cleans

WOW that was hard!!

Andrea McElvaine said...

15:06 40# cleans

Dawniey said...

So, I'm really disappointed in myself. I completed 3 roundsin 18:26. I got really lightheaded amd dizzy starting the fourth round so O.had to stop. Those burpees and box jumps are horrible!!

mbrous2 said...

Happy Birthday, Dylan!
27:36
12" box with 1 box for 2 people so we alternated every 5 jumps
Burpees with push-up
30# for 2 rds then 20# for 2 rds
Lots of holding my knees and sucking wind!

aj said...

Ran 5.22 in 53:43
Then did two rounds of WOD.
14 inch box jumps
Regular burpees
10# dumbbells for squat cleans = 5:09

Julia said...

17:46
45lb squat cleans
Happy Birthday!!😄

LeeMac said...

20:45 as rx'd
30 lb squats for first 2 rounds then 20lbs for last 2 rounds

Kari F. said...

18:36
Thinking not eating breakfast, combined with that being the worst workout EVER! may have attributed to that being so long. The longer workout the other day was a breeze compared. Yowch! Also did 40 lb squat cleans the first round and quickly ditched those for 20.

Heather Lipe said...

Two rounds in 7:35
Did yesterday's workout first. Got dizzy so I stopped. Ugh

LLC said...

oh my.... still new to crossfit and even with lots of modifications this was hard!
23:24 - tuck jumps, beginner burpees, regular squats! I'm exhausted!

Lea said...

Don't know why... But today was ROUGH!

20:00 exactly
13" box
20# cleans

Ronna James said...

23:01 as rx'd
30# squat cleans

In slow motion this morning, but got it done.

Patricia P said...

20:23 Rx'd
40# squat clean
18" box
4 mile run after wod

PTRunner said...

wow. 18:05. used 18 inch box for all but the 3rd round went down to 12 inch as my legs were buckling. 1st round of burpees were normal but the rest were only to plank position. Squat cleans with 30#. This was all done after I did yesterday's workout first.

Ian and Amy said...

14:47
20 lb squat cleans. That last round was especially hard!

Errolyn said...

15:22

12" box jumps
only 10 burpees/round
13# on squats

Theresa Bryant said...

Hurt my back on Monday's workout. Thinking I was tired from the burpees and had bad form on my kb swings:( Really bummed to not be ab;e to do yesterday and today's workouts. heading out to do a 5 mile power walk. I can't do nothing! Have great workouts, watch your form!

Angie said...

16:10 Used 10# db and 12" box. I almost couldn't walk home. Lol

Happy birthday, Dylan!!

thea said...

18:50 as rx'd.
Used the 18" ottoman for boxjump.
Slowly getting better w/form for burpees.
1st round squat cleans used 36#; then dropped to 20#.

Duke~N~Morghan said...

11:53, 20 lbs

Katie Fuller said...

19:29
14" bucket for box jumps
30 lbs
I thought I couldn't do any more after the first round, but I kept telling myself "1 more round..."

Marjie said...

18:20 3 sets at 18" and 1 set at 6" 10# weights

JanelWarner said...

13:38 rxd

Sherri said...

15:20

Jill said...

10:32.

Karen said...

13:01

Jana Pace said...

22:47 10# for squats. Any suggestions for self motivating myself to push harder & faster through the workouts?

Cassie said...

16:18

1/2 step ups 1/2 tuck jumps....still need to get a box
30# squat cleans

Becca said...

21:43 = 19.5 inch step down box jumps, BPU and 45# unweighted olympic bar for squat cleans. This was a tough workout for me! I thought I was going to faint before my last set of squat cleans!!

lisa said...

20:15, sluggish day... tomorrow WILL be better

K Sheridan said...

19:25
3step box
24lb dumbbells

Holly said...

19:54
20lbs cleans
Jumped on 1/4 of burpees
Speaking of which - holy frickin' burpees- I'm drenched in sweat!
14ish in jumps

Erika Sullivan said...

21:40
Today was sooo hard for me too! My burpee form was terrible, I was just concentrating on getting to the floor and getting back up again! Did mostly step-ups on my stairs (18") and a few jumps but was afraid I would fall. And are you supposed to do the little hop on the cleans like he does on the video? Or does he just do them because his weights are heavier?

sullyjam said...

17:34

As Rx'd! 40# squat clean!

KPgr8ful said...

19:00
24" box. Half jumps/half steps (still building courage from my falls)
20# squat cleans

KPgr8ful said...

Did thruster with squat clean & I have no idea why?!?! Too much on my mind :-)

Melissa said...

Totally worn down today for some reason....16:12 and I only managed to do 2 rounds. Don't have a box & all I could find was a step which was 8". 20# squat cleans.

wow mom said...

9" jumps but have only been doing 18" steps
25# cleans
16:05

Berta Crowe said...

39:41 - HORRIBLE time, but I HATE BURPEES!!!! :)

32 lb squat cleans

I forced myself to continue beyond the second round, and it's a miracle I could even get off of the floor doing burpees during that last round!

GREAT workout!!

Katie Oakes said...

Happy birthday, Miss Dylan! 5 is a big number!

22:15, with 45# squat cleans. Sweatin' like you wouldn't believe! See you tomorrow, ladies! Blessings!

Nichole Rieger said...

15:41 10 burbees each rd so bad at them so I also did planks for a min each round

Living Simple Living Clean said...

13:52

Jessica Timmons said...

15:55, including one kiddo interruption

50lbs on squat clean

Jessica Timmons said...

Question on the burpees - we're doing these like the linked video, right? No push up, no vertical jump at the end?

Danielle St. Cyr said...

15:50 15 burpees first 2 rounds, 10 burpees last 2 rounds, those burpees are going to be the death of me!

Ashley said...

14:40 whew

Jenni said...

Little hop.

Jenni said...

Yes, vertical jump at the end. No push-up.

Kristin Keebler said...

I'm starting my own litttle 30 day challenge today and knew these would be the workouts to kick my butt!
18:04
16" box & 20# squat cleans!
Thanks for kicking my butt today!
Can't wait for tomorrow!!

Kristin Godin said...

13:54
Jump up, step down on steps
Modified burpees
20 pound squat cleans

This was TOUGH!!! Had to take a break after round 2 and 3 (not included in time) but in glad I finished! I almost stopped after round 2!

Liana Sved said...

15:23

35# squat cleans. Had to take lots of mini breaks, that was a tough WOD.

Happy Birthday Dylan!

Christy Homan said...

23:32 Not sure if I was near fainting or near death! Wow! Holy sweat! 24" box; 40# squat cleans
Happy Birthday, Dylan!

Katherine said...

16:31
I hate burpees and think I always will!

The Opposite of Imagination said...

18:10 I had to do this away from home today. Brought 15 lb kettleball with me (heaviest I have). Found a bench that was close to 18" and went to work. Hard stuff today. Thanks!

Annie Semlak said...

Just did the squat cleans. I doubled this with the WOD from yesterday. I'm in recovery from an ED and trying to limit my activity and return to nourishing and exercising correctly! I had to take yesterday off :) Squat cleans: 6:30

Yesterday's WOD: 13:30

Jennifer Gores-Todd said...

15:21 used 8" step for box jumps. 20# cleans

Kate Huether said...

21:19 with 30lbs and 12" box. First time with a real box!! Burpees have been feeling especially slow though recently :/

The Roberts Family said...

14:27
box jumps were 1-legged. 20# squat-cleans
was sooo close to stopping after 3rd round. felt really weak today. too many skipped workouts the last few days/weeks. :(

beckylinn said...

Still recovering from being sick so I did two rounds. Better than nothing. 7:05 using my stairs for box jump and 20# squat cleans. Lungs are burning. Hate being sick.

Happy Birthday Dylan!

Lora Halttunen said...

14:09 40lb squat cleans

Alyssa Mallette said...

15:54 6inch jump ups and 30 pound squat cleans.. I'm dripping!

Kimberly said...

14:32
Step ups for box jumps
30lb squat cleans

runnermommy said...

16:14 only finished 3 rounds. 18" box jumps on 1st 2 rounds, 12" on 3rd. 20lbs squat cleans on 1st 2 rounds and 10lbs on 3rd round.

laura said...

17:48. 45# bar for squat cleans, rest as rxd. Hate box jumps & burpees just as much as running-although very happy its not in this wod today (please dont get any ideas lol).
Plus i did 12 min. Of just dance 4 (cheerleader bootcamp workout) afterward as my 8 yr old daughter thought my silence during my workout was agreeing to do it when in reality i couldnt talk i was just trying to breathe!

Justine Eilerman said...

21:50 I knew I hated burpees...such a great workout though bc the sweat is pouring out tonight. Now for a run if my legs can handle it.

Justine Eilerman said...

21:50 I knew I hated burpees...such a great workout though bc the sweat is pouring out tonight. Now for a run if my legs can handle it.

Simonfamily said...

After a week off:
20.05-- 14" box jump, 20lb squat clean

That was rough but it feels good to be back!

Katie C. said...

19:46, 18 inch box jumps, worked on my form while doing burpees, 24 lbs for squat cleans. So tired!

one of us said...

19:45 as rx'd with 20 min spin after. I used a taller stool than usual and bummed my knee on the first 10 box jumps. I went extremely slow for the rest of the first round trying to warm it back up. Mid-way through second round I was able to pop up for burpees without it hurting again. I may be sitting out (or subbing) squats for the rest of the week. It usually only takes a few days to heal up.

Rissa W said...

Did this on the correct day but forgot to post. 15:30. Step up/down last round. That was a tough one!

Allison said...

14:11, tuck jumps and 20 lb squat cleans

Jess Dooley said...

Wow! Really hard. 39:22

Diana said...

20 minutes, 12" box jumps, non push up burpees, 20# squat cleans Ouch!

Rujoco03 said...

Didn't get to this yesterday...went hiking instead and the hike included going up and down 604 stairs.

Ann Rohlfing said...

18:30 with 10" box

Melody Hunsaker said...

20even. Lots of rests! Burpees... we have a love/hate relationship. Before these work outs I probably did only 15 at the most. Today I did 80! Goodness... I didn't think I had it in me :)

bkbishopfamily said...

16:21

18"(1st time ever!) box stepups:)...baby steps
30# sc

Nikki French said...

9:55- did this workout after work and forgot all my workout stuff. Had to do tuck jumps instead of box jumps, and do it all barefoot! Geesh!

Maura Sumpter said...

Completed on 5/2 18:25 20lbs squat cleans. No push ups or jump ups in the burpees. 10 step ups on rounds 2-4. Completed after 5/2 work out and a 60 min cycling class.

Gillian Monte said...

15:40.
20lb the first round for squat cleans 10lb after that. Was just not feeling this one, but pushed myself since I'm already 2 days behind.

Liz said...

15:34 20# cleans

Cara said...

19:23 20# squat clean, 12" box (last set was step up/down).

Amber Carter said...

8:37 2 rounds 14 inch jump

Mrs. Stamp said...

17:`10
modified still, but dripping sweat!

6 inch box jump - but did all jumps with no rests
burpees were S . . . L. . . O . . . W did 40 mountan cimbers in fourth round instead
30# squat press for first three rounds, was feeling strain on lower back, so switched to 20# for last round and concentrated on form. Need to practice box jumps I feel I need to hold on to something while jumping as I have an fear of tripping.
CrossFit is building my muscles, but also my willpower and determination. Although modified, this workout was the last thing I wanted to do Sun night at 9:30, but I did it!
Also went for long walk today :)

Maria Ernestine said...

Pat - 18:00 #40

Maria - 20:26 - #30

Andrea Robinson said...

Box jumps - 12" box
TIME:19:37.6

Nissa V said...

23:35
Felt strong (if not fast). 30#.

Olivia said...

21:26

Katie Oakes said...

New time: 16:47, with 45# squat cleans. Yowser! :-)

kamaile said...

19:06
24 in box jumps
25lb dumbells for dead lifts instead of squat cleans