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.

Aug 2, 2013

Friday 08.02.13

For the second and final time (hopefully), our name and site address will be changing for legal reasons. This change will be happening this weekend. On Monday 08.05.13 the blog address will change. I will not announce the change ahead of time (learned my lesson on that one last time). To find the new site on Monday, go to www.califitmamas.com and that address will be directed to the new blog address. Then the new name will be announced on Monday. Let me know if you have any questions. Sorry again Mamas, I know this is a pain.

3 rounds for time of:
10 Push-ups
33 Butterfly sit-ups
75 Squats

Compare to 03.07.12

no caffeine
no soda
fruit or veggie snacks
no food after 8:00pm


"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 comingled 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."


Kristin said...


Denise said...

Boy push-ups
Arms crossed on BSU
Butt to floor squats

Happy Friday!

mbrous2 said...

Boy push-ups
Happy Friday!

Becky said...

All boy push ups

Heather Lipe said...

Boy pu
Sub k2e on floor for sit-ups

KPgr8ful said...


21:00 outdoor run

Zareena Koch said...

11:58. I beat 12 min with all boy push ups and crossed arm sit ups. Woohoo!

Julie said...

arms crossed on all bsu
deep squats

Awesome workouts this week!!

Joy Helgren said...

9:24 after running 5k

Amy said...

Have a great weekend mamas! It feels great to be back! :-)

Erika Sullivan said...

14:16 as RX'ed

James Family said...


Jenelle said...

7:51 bpu

Linda Slater said...


ALWAYS looks so easy on the site!

Never easy on the floor!

Have a great weekend, Ladies!

Jen Roe said...

6 mile run then

Boy push ups

Jen Roe said...

6 mile run then

Boy push ups

Amber Carter said...


senia said...

Awesome workout

Katie Fuller said...


Rachael said...

Arms crossed bsu
Squats not as deep as I would have liked.

Bean said...

(Did 1-min plank in place of 33 sit ups, due to tail bone issues)

Erin said...

13:20, GPU

Maura Sumpter said...

Group step then 11:11. Half boy then half girl push ups.

Anonymous said...

holy squats : )
Awesome week- thanks!

laura said...

10min flat as rxd. Doing thurs 5k run tomorrow morning when i have more time! Thanks,have a great weekend guys!

Denise said...

I was determined to do this faster than this morning (thanks a lot mamas! ;-)
11:20 is as fast I can go.
Ladies- you are as tough as nails! My legs may need a REST tomorrow.

Katie C. said...

12:48 bpu
Wow, my legs were shaking

Kari F. said...

1 mile on treadmill first then 11:24 for WOD.

Jenni said...

All boy push-ups
Butt to floor squats

Jenni said...

Chris: 12:43

The Opposite of Imagination said...

Still can't get any speed on the sit-ups.
15 min run outside afterwards.
Happy Friday!

Marguerite Spriggs said...


Lea said...

11:24 as rx'ed

Lauren said...

13:48 as rx'd (bpu!) but I think I might have miscounted and missed a few squats.

KIM said...

Not as deep as squats as I should have been!

Lynn said...

Finished! Didn't time as part of my vacation treat. Let's pretend I completed it in 5 min! :)

Jennifer Gores-Todd said...


Vanessa said...

14:14 full body pushups and CF situps and butt to floor squats my legs are rubber!!! Thanks!

Rissa W said...

Did on the correct day, forgot to post. As rx'd bpu and btg on squats

Kate Huether said...

10:52 with bpus and arms crossed on bfsu.

Brian and Becky Harrell said...

9:59 legs are toast!
All BPU (yea!)

LeeMac said...


Living Simple Living Clean said...

K=8:19. J=9:11

Tammy Kelly said...

gpu - I have to say these were my strongest, best-flowing push-ups ever! I think it's time to start with bpu's from now on :)
33L/33R oblique sit-ups - each round

Gillian Monte said...



jroweton said...


Heather Foster said...


Heather Foster said...

I second that!!!!

Denise French said...


Mrs. Stamp said...


the most squats I have ever done I think!

Kjnobes said...


martha said...

12:28 as rxd

kauffmangirl said...

7:35 boy push ups

Jen23 said...

Boy and girl push ups

Katie Towsen said...

11:31 as RX'd

Shavanah Moya said...


Had to modify the situps a bit for my diastasis. Still catching up from missing last week!

Maria Ernestine said...

Pat - 12:40
Maria - 15:00