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.

Nov 7, 2014

Friday 11.07.14


7 rounds for time of:
11 Deadlifts, 60 lbs
100-meter sprint

Post time to comments.

*In honor of Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle.

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


What impact does alcohol have on your fitness regime?

"Unfortunately, toasting your WOD with post-exercise drinks at home or down the pub can undo all the good work you've just put in. There's 180 calories in the average pint of lager and 159 calories in a 175ML glass of 13% ABV white wine, so you could end up topping up the weight you thought you'd lost through your fitness regime in no time at all. For instance, if you've just run for half an hour it will only take two pints to put back on the calories you've just burned off through exercise.
The way alcohol is absorbed by the body can also reduce the amount of fat you're able to burn by exercising. Because your body isn't designed to store alcohol, it tries to expel it as quickly as possible. This gets in the way of other processes, including absorbing nutrients and burning fat. So as well as slowing down the burning of calories, alcohol gets in the way of the nutritional benefits of the healthy meals you eat. 

Running on empty

Fitness experts agree that to get the most from cardiovascular exercise such as running or swimming, you have to put in the physical effort. But while your hangover may make a less hectic workout feel welcome, it's harder to build up the head of steam you need to stay in shape when you have a headache, and nausea is beginning to kick in. The night before's alcohol leaves your body dehydrated, even before your session starts.

Body benefits

If you feel like the balance between alcohol and exercise is veering too much towards the former, then it's a good idea to consider cutting down.
Re-assessing your relationship with alcohol doesn't just do wonders for the effectiveness of your workout, it can also boost your general health too. In fact, if you're looking to reduce your stress levels, lose weight and look your best, then reducing your intake will help.
Best of all, cutting down delivers more than just short-term results. Drinking within the guidelines means you're actively protecting your general health and reducing your risk of developing heart disease, having cancer and getting problems with your liver in the future as well."



Mandy Crow said...

I think we are supposed to do 11 DL. That seems to be the theme with these HERO WODs. I also did a quick internet search on Wieger WOD and it had 11 DL prescribed.

Julie said...

(11 DL- thanks Mandy!)

Rachael said...

11-65lb deadlifts per round. Estimated distance.

Holly D. said...

15:14. Missed yesterday's WOD, so did 7 rounds:
11 dead lifts, 60 lb
11 push ups
100 jump rope, too dark for outside sprints.

James Family said...

Ran 4.1 miles

75# dl

Andrews family said...

6:54 as rx'd. Put treadmill to 10.0 and left it running.

After three tough hero WODs, just want to say thanks to all of our service men and women and their families. You guys are amazing and we appreciate you.

Andrews family said...

I just realized I did 7 DL each round instead if 11. Add 1:07 for 28 more deadlifts for total time of 8:01. I thought my time looked too quick. :)

Jenni said...

Ended up closer to 200 meter sprints

Chris: 15:40

Chris: 15:40

Jenni said...

Thanks Mandy.

Mandy Crow said...

11:57 75# DL

Great week of WODs!

Janelle said...

half mile + 100 meter warm up


95 lb DL

Ran 2 miles

Lynn said...

Forgot to post
Subbed sjr for sprints (100)

beth4108 said...

8:41 65#

Maria Ernestine said...

Pat #135
Maria #100


baughman said...

10:42. 40 lb. deadlifts (20 lb. in each hand) Distance estimated.

Maura Sumpter said...

Completed on 11/21 after 11/21 wod. 7:58. Ran with a continuos clock. 80# deadlifts. Then abs the RPM.