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 16, 2013

Friday 08.16.13


5 rounds for time of:
12 Dead lifts,  20 lbs
9 Hang power cleans, 20 lbs
6 Push jerks, 20 lbs

Compare to 03.13.12 (WOD demo video here)

Post time to comments.

no caffeine
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 

NEXT WEEK'S ADDED CHALLENGE: drink at least 3 glasses of water a day

Can drinking water help you lose weight?

Our bodies are about 70% water, yet so many of us deprive our bodies of this readily available, free drink. By filling up your body's "tank" with water every day, you will definitely  begin to lose weight and feel better. If you have ever wondered, "Does drinking water help you lose weight?".........

1. When you drink water, you will feel less hungry

"Various research shows that if you drink 2 cups of water 30 minutes before a meal then you will consume 75 calories less on average during that meal. That full-feeling, helping you to shave off 75 calories a meal, may not sound like anything significant to you, but if you ate 75 calories less for 2 meals a day, then in one day that is 150 calories less, and in one year that is that is 52,800 calories less. Divide that by 3,500 (the number of calories to lose 1 pound) and you've got yourself a 15 lb. weight loss in one year!"

2. When you drink water, your body burns more stored fat

"When you are trying to lose weight the parts of your body that you're focused on probably are not your kidneys and liver, but these parts are vital to weight loss. So a quick bio lesson is in order. The job of your kidneys is to eliminate waste. One job of your liver is to metabolize stored fat into usable energy. If your kidneys don't get enough water to do their job (eliminate waste), then they "ask" the liver to help out. The liver dutifully says, "yes," but it is your body that suffers. You see, if the liver is doing the work of the kidneys then it has less resources to do its own job well - and remember, its job is to burn fat. So you can help your liver do its job better, by helping your kidneys out, by drinking more water."

3. When you drink water, you will have more energy

"Even the slightest bit of dehydration can leave you feeling sluggish and that's not a good thing if you are trying to lose weight. Look back at the bio lesson on the liver. Recall that one job of your liver is to burn fat into usable energy. You do not want to be lacking in usable energy if you want to lose weight. Losing weight involves activity, moving, exercise, and if you are sluggish what is the first thing you do - probably sit on the couch in front of the television instead of going for a brisk walk or run. Being sluggish just weighs you down (pun intended). But you can turn it around by filling up with water, feeling more energetic, and becoming more active."

4. When you drink water, you are able to build more muscle

"Anyone who has ever been interested in weight loss probably knows that muscles burn more calories at rest than fat. So the more muscle you have, the more fat your body burns even when it's at rest. Think of it this way, blood plasma is 90% water and so water is like an ever-flowing stream in your body that carries oxygen and nutrients to your muscles, organs and entire body. This water transportation system, delivering nourishment, is not only vital to keeping your muscles hydrated so they contract, function, and build up optimally, but necessary for your entire body to have an overall feeling of well-being."

5. When you drink water, your metabolism increases

"When you think of metabolism, think of fat-burning. If you could burn fat faster and more efficiently then you could lose more weight. German researchers once conducted a study where they measured the participants' resting metabolism before and after they drank about two cups of water. The results showed that after 10 minutes their rates of metabolism began to pick up, after 40 minutes their metabolic rates' were 30% greater, and they remained at this faster rate for at least an hour. Simply put, increased metabolism burns more calories and when you are losing weight calorie burning is a critical piece of the equation."


Denise said...

Maybe-I could have used more weight

Happy Friday!!!

Kristin said...

5:32 15#

Julie said...

4:05- could use more weight too- but was good to practice form
Have a great weekend everyone!!

Lynn said...

Enjoy the weekend, Ladies!

lizalena said...


mbrous2 said...

25#...need more weight next time
Happy Friday!

mbrous2 said...
This comment has been removed by the author.
Brian and Becky Harrell said...

with 30# (should have gone heavier)

3 mile run this morning.

Zareena Koch said...

5:05 and definitely could hv gone higher in weight. but quick is good!

Mrs. Stamp said...


30# feelin' good
need to do the 5 km "run" later that I missed a week or so ago later today

martha said...

4:00 exactly as rxd
Have a great weekend!

Aly said...

4:37 30#

James Family said...


6 mile run(mostly run up and down hills)

Shavanah Moya said...


40# all. Happy Friday!!! :)

Kari F. said...

I subbed the workout:
3 rounds for time:
20 front squats 45 lb.
50 jump rope.
Total time: 5:14

Trying to allow healing time for my shoulder. I can't extend much overhead, or back behind. I'm trying not to panic.

Rachael said...

25# definitely could have used a lot more weight on deadlifts.

Rachael said...

Added 400 jump rope at the end.

Bean said...

4:32 as Rx'd

wow mom said...


Katie Fuller said...

70 lbs dl
30 lbs hpc and pj
ran 3 miles before
forgot my gloves today-ouch!

Jenni said...

60 lb DL
20 lb clean and jerk

Living Simple Living Clean said...

K=4:03. J=4:52

jroweton said...

7:22 RX'D

laura said...

5:38 as rxd. Have a good weekend everyone!

Maura Sumpter said...

5:15 35lbs as Rxd. Then group step.

Kjnobes said...


Marguerite Spriggs said...

6:30 as RX'ed.

Ran 2 miles on treadmill in 17:24 - running a 10K this weekend!

Anonymous said...

as rx'd : )
Thanks for another great week!!!

kauffmangirl said...

6:20 65lb deadlifts, 40lb HPC and PP

Rissa W said...

3:49 as rx'd. Definitely need heavier weight next time. Did on correct day

Kari F. said...

6:17 I upped the weight. All five rounds I used 45 lbs for DL and hc's. I had to lower for push jerks the last three to 30lbs. Great! Shoulder feels all better! Woot!

Carrie said...


Shara said...


Diana said...

7:36 as rx'd

the push jerks felt a little weird despite watching several videos

Jennifer Gores-Todd said...


KPgr8ful said...

Late entry-did 8/18

60# DL, rest as rx'd

60 min. hiit t-mill