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.

Jul 12, 2013

Friday 07.12.13


21-15-9 reps of:
Deadlift, 60 lbs
Handstand push-ups (scale as needed)

Compare to 04.11.13 (hanstand push-up scaling demo)

Post time to comments.

no caffeine


"We all know that drinking soda isn't good for us. We know that it would be better for our health if instead we drank [insert pretty much any other beverage choice here]. But there's just something about soda that keeps drawing us back. Whether you call it "soda," "pop," "soda pop," "Coke," or something else entirely, it's a good idea to stop drinking it once and for all. Here's why:

Financial Reasons to Stop Drinking Soda

If saving money motivates you to kick a bad habit, here are the top three financial reasons to quit drinking soda.
1. The out of pocket cost of drinking pop adds up.
The average American drinks 216 liters (that's 7304 ounces, or about 365 20-ounce bottles) a year. If you purchased your soda only at a vending machine, that's about $550/ year. If, instead, you put this into a retirement account for 30 years at a 7% interest rate compounded annually, you'd have about $60,000. Even if you buy your soda at the grocery store for 40 cents a can, that's still $243 per year and over $26,000 over 30 years.
2. You'll make poorer financial decisions by drinking diet soda.
A research study looking at decision making after drinking soda found that "The sugar-free soda drinkers were more likely to choose the immediate reward, even though it was less money and not the best overall decision. "
3. The long term health consequences lead to high medical expenses.
I've listed numerous health reasons to not drink soda pop below — if you have even one of these health problems because of (or it's exacerbated by) drinking soda, your long-term medical costs will skyrocket.  

Health Reasons to Stop Drinking Soda

Here are just a few of the scientifically researched reasons to kick the habit.

4. Soda increases your blood pressure.
A March 2011 study links soda consumption to higher blood pressure.
5. Soda destroys your teeth.
In case your dentist hadn't told you, between the sugar and the acidity, pop is terrible for your teeth.
6. It contains an ingredient banned in over 100 countries.
About 10% of soda flavors contain BVO, or brominated vegetable oil, which is banned by the World Health organization and 100 countries.
7. It makes you fat.
Calories from drinks including soda make up over 20% of the total daily calories consumed by Americans, according to a 2004 article in the American Journal of Preventive Medicine (as cited by WebMD).
8. It may lead to diabetes.
Non-diet soft drinks contribute to the onset of type 2 diabetes. Even if you drink diet, you may not be in the clear (see the study published by the American Heart Association discussed below).
9. It may lead to heart disease.
According to a study published by the American Heart Association, "Drinking as little as one can of soda a day — regular or diet — is associated with a 48% increased risk of metabolic syndrome, a key predecessor of heart disease and diabetes."
10. Soda consumption is linked to osteoporosis.
While researchers aren't sure of the precise reason, people who drink pop are more likely to have osteoporosis.
11. Drinking cola can increase your risk of kidney stones.
A study published in Epidemiology found that "Drinking 2 or more colas per day was associated with increased risk of chronic kidney disease."
12. Soda can cause heartburn.
It shouldn't surprise you that highly acidic sodas can lead to heartburn.
13. It's linked with liver problems.
A study found that people with liver problems are also more likely to drink soda.
14. Your soda likely either contains aspartame or high fructose corn syrup.
If you drink diet soda, your pop has some sort of artificial sweetener. If you drink full-calorie soda, chances are it has high fructose corn syrup. There are long debates about these ingredients and studies are not entirely conclusive, but both ingredients are artificial and are likely not good for you.

Environmental Reasons to Stop Drinking Soda

Recycling your pop can or bottle isn't enough to prevent harm to the environment, as soda destroys the planet in numerous other ways.
15. It can take up to 132 gallons of water to produce a 2-liter bottle of soda.
The 132 gallon/2-liter bottle figure includes the water it takes to grow ingredients, and according to a Wall Street Journal article, Coke says that it takes about 1 gallon to make a 2-liter bottle. Chances are the number is somewhere in between. Either way, that's a lot of water.
16. That water has to come from somewhere.
Since a Coca-Cola plant was opened in northern India, the water levels have fallen 18 feet in the surrounding area, and the plant was blamed for it.
17. And the ingredients in the soda have to go somewhere.
According to a German report, the artificial ingredients in soda don't get fully removed by sewage treatment facilities, and those ingredients may end up downstream and even in our drinking water.
18. Be it glass, aluminum, or plastic, all bottles have their environmental costs.
Glass bottles, even if reused, take a lot more fuel to transport. Aluminum cans are only partially recycled, and the mining of aluminum has horrific environmental consequences. And just like bottled water, plastic bottled soda requires an enormous amount of oil to produce.
19. Transportation of soda pop requires a lot of fuel.
Exact figures about how much fuel it takes to transport soda are not evident — but that soda has to get from the factory to the store to your house somehow. And that requires a lot of fuel.

 Don't count yourselves out my soda lovin' Mamas! You can do this and you will get HUGE rewards by making this change!.....And, I heard the nutritionist for the Dallas Cowboys Cheerleaders tell them that carbonation causes cellulite!! AHHH!! I am not saying that is true....but just the thought is reason enough for me right there!! I do love an occasional root beer from time to time with my pizza or burger but I am going without for 90 days!!


Brittany said...

3:57 boy pu 30 lb dl

Brittany said...

2:53 before with only 20 lbs for dl and only 15 total bp

Lynn said...

40lb dead lift
1x hand stand up per round, otherwise bpu.

Denise said...

7 hspu on first round
2 hspu on last round
60 lbs DL (need to review my form)

Samantha Queen said...

Regular pu

mbrous2 said...

All hspu with feet on 30" box
(Last time was 4:23, 50#, all gpu)

Kelly Jonas said...

60# plus bar
1st round 5 pike pu rest bpu
2nd 5 bpu rest gpu
3rd 5 bpu rest gpu

Rachael said...

70lb dl
Feet/knees on table for handstand push-ups.

aj said...

10#dumbbells for deadlifts
Girl push-ups with Chest all the way to the ground.

Denise said...

All hspu but 9 if them with feet up on 18 in box. Rest were pike with feet on floor.

Shavanah Moya said...


55# DL (heaviest I have)

martha said...

#30 dead lifts
Hspu on picnic table
6 sec slower than April , but in April did reg push ups :)

Heather said...

40 lb for deadlift. Heaviest I got
HSPU: walked body out to form a V and did push ups.

Heather LO-JO said...

3:47 s

Rissa W said...

3:56, 60# DL
1st round 7 HSPU on wall, 14 on bed
2nd round 5 pu on wall, 10 on bed
15 sec slower than in April, but did reg pu in April.

Shawntae Berry said...

CFMamas Northglenn

Shawntae 53lbs bpu 1:24 compare to 1:29
Megan 45lbs bpu 2:08 compare to 2:09
Robyn 61lbs bpu 2:36
Holly 45lbs bpu 1:56
Jen 53lbs bpu 1:52

Ian and Amy said...

45 lb. first and last sets with modified handstand push-ups. Ouch!

Ian and Amy said...

Second set gpu

Amber Carter said...

4:41 compared to 4:50 last time. #40 dl and 2 wall facing push-ups half way down on each round. Rest were girl pu

Melissa said...

40 lb dead lifts, heaviest weights I have
5 hspu first round, 1 2nd round, 2 3rd round, all with feet on floor. Remaining we're gpu's.

Danielle St. Cyr said...

4:02 20# dl modified hspu with box

Julie said...

50# DL
All push ups in pike position

Katie Fuller said...

80 lbs for the 21 and 9, 70 lbs for the 15
all regular pu

Living Simple Living Clean said...

K=3.36 #30. J=5.20 #100

Kristin said...

15# deadlift (really need to buy some weights.. but $$ just isn't there)

1st handstand pushup variation in the video

Short workout but it felt great and I am sweating from those (almost) handstand pushups!

Jenni said...

60 lb DL
HSPU with knees on the wall

annie said...

35# kettle bell
Girl pushups

Heather Foster said...

3:30 regular push ups (knee)

Kelly said...

DL as rx'd
10 bpu, rest gpu

meolin said...

BPU's : )

Kate Huether said...

4:40 with #60 and upside down pushups off the arm of the couch

Jessica Timmons said...


70lb deads (up it next time)
HS push-ups on the wall with two rolled towels - still limited, but definite improvement.

Kjnobes said...

3:44 only had 40lb to do dead lifts with - need more weight
Decline push-ups off of coffee table
Ran approx 1 mile after (10 min)

WorkItOut34 said...

20 lb dead lift

Deborah said...

Forgot to start timer ... 20 lb DL, regular PU

Jennifer Gores-Todd said...

3:40 40# dl, feet on chair for hspu

laura said...

3:03 vs 5:02 last time. 65# vs. 55# dl. Still walked my handstand pushups up the wall to start out but felt like i was more vertical than leaning this time. Still shallow pushups but first 21 went as deep as i could go, 15 & 9 rounds were more shallow as i really didn't want my arms to give out!

Zareena Koch said...

4:10. Feet on chair and real boy push ups -first time!

Dawniey said...

4:32 heaviest weight I could make was 36 pounds, and gpu's

Kari F. said...

3:19! Down from 4:44 in April. 55lb dead lift and pushups on 20" box but bent at just over 90° to resemble handstands! I'm thrilled with my progress.

KPgr8ful said...

60# DL (could prob go heavier)
Hspu in "v" shape with feet on floor & top of head touching ground each rep.

Wowed from improvement since April-4:55 with 40# DL & 1/2 mod hspu, 1/2 bpu

4 mile outdoor run in 31:54

Tirzah said...

5:06 30lb deadlifts and regular push-ups.

Aly said...

3:55 30# DL, boy PU

jroweton said...

40# DL
1st progression HSPU

Lauren said...

4:27 April was 4:14 but I did all gpu then and all bpu this time! (Definitely not getting all the way down by the end)

Jen Mango said...

3:41..my first repeat workout and it was exactly the same! Knees on couch for pu.

kauffmangirl said...

3:01 105lb deadlifts and boy pushups. No time to figure out HSPU mod

LeeMac said...

60 lb deadlift
Feet on 18" box for p/u

Katie C. said...

Forgot to post :-)
40# deadlifts
Feet on chair for pu

Courtney said...

3:13 feet up on big mats folded up

Amanda Rigby said...

4:39 Knees on chair

Brian and Becky Harrell said...
This comment has been removed by the author.
Brian and Becky Harrell said...

4:00 60 # DL
HSPU with Knees on a high bed
ran 3 miles

Melody Hunsaker said...

7:03 I only had 40 lbs so I did double dead lifts. Did no double PUs, they were done standing. My shoulders were on fire

Mrs. Stamp said...


40# DL (20 lb kettlebell and 2 10 lb weights = as much as I have)
modified push ups

one of us said...

5:50 Handstand push-ups were horrible. Being an old swimmer and having bum shoulders, I may just stick to regular push-ups.

Maura Sumpter said...

Completed on 7/16 3:13, after 7/16 wod. Then 7/15 wod and group power class.

Maura Sumpter said...

Completed on 7/16 3:13, after 7/16 wod. Then 7/15 wod and group power class.

Maria Ernestine said...

Pat -4:00 #95 dl - feet on bar stool

Maria-5:20 #55 DL - feet on box
did 10 less then before and took slower, my back is still protesting