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Hiit Mamas

Drop Your Excuses To The Floor

Monday 11.12.12

For time:
30 Push-ups
50 Back Extensions (Supermans)
30 Knees to elbows
30 Deadlifts, 40 lbs
30 Dumbbell push press, 20 lbs
50 Kettlebell swings, 15-20 lbs
Run 400 meters/ 200 Jump rope or jacks
10 Pull-ups (assisted if necessary) or Pull-downs (lower down slowly from bar)
30 Bench dips

 Happy Veterans Day to all the men and women who served, past or present, our country to protect and serve, 
“that others may live”.
 my husband, Chris Alvies, who served as a 
Helicopter Rescue Swimmer in the US Coast Guard

Hiit Mama Vanessa
Kansas City
 “I’ve been
following and recommending your blog since July. Love the workouts and
the growing community you have fostered. So supportive and vastly
different from any other online fitness group I’ve encountered. Your
modifications are right on track with my goals. So pleased with the new
CF Mamas tank that I decided to be brave and send you an “action shot”.
Thanks to hard work and your workouts I can do more pull ups at 39 than I
could at 18. Keep up the great work!!”
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Tagged With: back, deadlift, dip, kettle bell, KTE, press, pull-up, push-up, run 81 Comments

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Comments

  1. Jennifer Gratiot says

    November 12, 2012 at 11:47 am

    13.32- No pull ups, don't have the equipment for it yet.

    Reply
  2. Reba Haskell says

    November 12, 2012 at 12:04 pm

    18:32… K2e on the floor, and squats instead of pull ups. Does anyone have suggestions about what to do if you can't get to a bar?

    Reply
    • Janae Balibrea says

      November 13, 2012 at 4:51 pm

      Can you or anyone post a link to a video or give a description of how you do k2e on the floor? I can think of a couple of different ways but want to know how you all are doing it

      Reply
  3. April says

    November 12, 2012 at 1:09 pm

    11:45. No pull ups. Need to get a bar!

    Reply
  4. Bethany Ingram says

    November 12, 2012 at 1:09 pm

    13.38
    all boy p/u
    unassisted

    Reply
  5. Kimberly says

    November 12, 2012 at 1:25 pm

    12:26
    30lb deadlifts
    200 jump rope

    Reply
  6. Laura Coppola says

    November 12, 2012 at 2:04 pm

    15:02
    Boy push ups
    No assist pull ups
    30lb dead lift and push press

    Reply
  7. erin elmore says

    November 12, 2012 at 2:20 pm

    13:22…….did leg lifts for knee to elbows and boy push-ups for the pull-ups bc I don't have a bar.

    Reply
  8. Marilyn says

    November 12, 2012 at 2:28 pm

    18:47. 200 jump rope

    Reply
  9. Heather says

    November 12, 2012 at 2:43 pm

    20:16, couldn't do a single pull up. I got up a little bit but nowhere close to the bar! My push ups have improved though…I was able to do 17 without stopping today when three weeks ago I could only do five before having to rest.

    Reply
  10. Misti says

    November 12, 2012 at 2:49 pm

    14:52 K2E on the floor ( no bar ) 14 boys pushups then had to go to the girl style ( improvement !! ) I did lat pull downs with a band because again I have no bar so I did 20 instead of 10 .

    Reply
  11. Kirsten says

    November 12, 2012 at 2:51 pm

    13:22
    you guys are so awesome–way to go on the push ups, Heather, and I loved Vanessa's comment!

    Reply
  12. James Family says

    November 12, 2012 at 2:59 pm

    13:58
    I used my bar for the first time today. My K2E and pull-ups were both pretty bad, but looking forward to improving them.

    Reply
  13. Carol says

    November 12, 2012 at 2:59 pm

    20 min, 10 lb kb's, jacks, and subbed p90x steamrollers for k2e. Stopped (gladly!) a couple of times for a fussy baby, but just for a few seconds at a time. Thanks for giving an alternative to running!

    Reply
  14. jamie says

    November 12, 2012 at 3:00 pm

    13.12, congrats Vanessa you look amazing!

    Reply
  15. gilchrist says

    November 12, 2012 at 3:16 pm

    15:54
    K2E on the floor and 60 lb deadlift.
    What a great way to start the week.
    Vanessa you are looking AMAZING!!!

    Reply
  16. LeeMac says

    November 12, 2012 at 3:21 pm

    11:24
    Assisted pull ups
    Knees to stomach ( not to elbows)

    Reply
  17. ShanaG says

    November 12, 2012 at 3:23 pm

    14:31
    Did toes to bar (on floor) instead of K2E
    400 meters on elliptical
    Lat pull-down with band instead of pull-ups

    Reply
  18. There Once Was A Bee says

    November 12, 2012 at 3:39 pm

    14:51 feeling slow today
    Boy push ups
    52# dead lift
    Unassisted pull-ups.

    Reply
  19. Tiffani Leavitt says

    November 12, 2012 at 3:49 pm

    9:45 Ran 2 miles earlier, so I didn't run or do any of the alternatives. K2E on floor, and don't have a bar, so I did an additional 30 PU.

    Reply
  20. Mindy Kroll says

    November 12, 2012 at 3:55 pm

    13:26. 50# DL 30# PP, 20# kettle.

    Reply
  21. mmv says

    November 12, 2012 at 4:02 pm

    20:50 15# dumbells for deadlift, pushpress and KBs, jumping jacks, pull downs.

    Reply
  22. JanelWarner says

    November 12, 2012 at 4:22 pm

    16:42
    Girly push-ups

    Reply
  23. Ian and Amy says

    November 12, 2012 at 4:23 pm

    13:35
    45 lb dead lift
    Kte still hard! Pull downs :/

    Reply
  24. Leah says

    November 12, 2012 at 4:31 pm

    12:58.

    40lb deadlift, 10lb kettlebell, and pull downs…and my knees still not up to my elbows.

    Reply
  25. Jenelle says

    November 12, 2012 at 4:31 pm

    11:27. Still shaking. Boy push ups. 40lbs dead lift, 20lbs kettle bell. Pull ups. rest as rx'd. Happy Monday!

    Reply
  26. Noelle Rowe says

    November 12, 2012 at 4:41 pm

    15:00, had to dodge all my kids to day at one point or another during the workout. It's strange that when I say, okay I'm doing my workout, don't bother me, they do the opposite! I did both the run and jump rope, but no pull ups! I don't have the equipment and I doubt I could do one even if I did!

    Reply
  27. Sarah says

    November 12, 2012 at 4:51 pm

    12:18 what a way to start the week!
    20 Knees to stomach on bar – rest on floor
    anyone else have to stop to pee before and/or during the jump ropes? will there ever be a time when I don't need to?!
    assisted pull ups – someday i'll be able to them unassisted!!!
    Vanessa, rock on girl – you look like one tough, awesome mama!
    Noelle, same here. It's like my workout gear = kid magnet

    Reply
  28. Jo Bethea says

    November 12, 2012 at 5:15 pm

    13:10 boy pu/k2e on incline bench/65 lb deadlifts/20 lb each hand for dumbbell pushpress/20 lb dumbbell swing/jumprope/small hop on pull ups

    I was confused as to whether the dumbbell pushpress was 20 lbs total (two tens or one twenty with both hands) or 20 lbs dumbbells in each hand….so I did the latter, I am thinking that was not right because it was REALLY hard by the end! (maybe I am just a whimp)

    Reply
    • Jenni says

      November 12, 2012 at 5:18 pm

      You are not a wimp. It was 20 lbs total. It is always total weight. 🙂

      Reply
  29. Kelly says

    November 12, 2012 at 5:59 pm

    11:07 K2E… still no bar

    Reply
  30. Casey Griffith says

    November 12, 2012 at 6:03 pm

    18:35
    40lbs for half of push press and 30 for the other
    35 lbs for swings
    1/3 boy push-ups. The rest were girls
    Thanks for the wod

    Reply
  31. Sarah says

    November 12, 2012 at 6:08 pm

    11:57

    Boy PU's
    40 lb deadlifts
    20 lb push press
    15 lb kettlebells
    200 jumprope
    no pull ups, no bar yet!

    Reply
  32. Amy W. says

    November 12, 2012 at 6:13 pm

    12:36

    Reply
  33. Amy W. says

    November 12, 2012 at 6:14 pm

    12:36

    Reply
  34. Stefanie says

    November 12, 2012 at 6:26 pm

    12:52 without any pull-ups, and k2e on the floor.

    Reply
  35. kasey says

    November 12, 2012 at 6:36 pm

    14:20 as rx'd
    KTE is still knees to waist 🙁
    DL: 15 @ 80 lbs, 15 @ 40 lbs.
    PP: 20 @ 30 lbs., 10 @ 15 lbs.
    KBS: 15 lbs.

    Reply
  36. Jodie says

    November 12, 2012 at 6:41 pm

    10:59
    1/2 boy pu
    2 3/4 pull ups then rest as pull downs
    Jump jacks

    Reply
  37. Crystal says

    November 12, 2012 at 6:49 pm

    12:09
    1/2 boy pu, 1/2 girl pu,
    40 # deadlift,
    30 # push press,
    20 # kettle bell swing,
    knees still don't make it to my elbows,
    pull ups were terrible…used a chair to assist and still couldn't make it up past the bar- very sad!

    Great workout!!

    Reply
  38. Kelli Anderson says

    November 12, 2012 at 7:06 pm

    20:32

    Reply
  39. Shawntae Berry says

    November 12, 2012 at 7:18 pm

    11:58 boy pu, v sit-ups, jump pull- ups

    Reply
  40. LZAng says

    November 12, 2012 at 7:27 pm

    18:21 Oh my gosh I suck at this. But I'm going to keep going with faith that someday I might be able to do it all.
    HOV pushups (wrist issues still)
    120 high knee lifts
    DL 36#
    KB 10#
    Pull-downs (more like fall-downs for me, but oh well)

    Reply
  41. Letakix says

    November 12, 2012 at 7:58 pm

    12:47 – 60# deadlift, 30# pp, 17.5# kb swing, 200 jump rope, 10 inverse rows on rings with feet on wall, 30 bench dips broken into 15-15. Followed up with 150 different situps of 15-30 each style… feeling good. master's mindset!

    Reply
  42. Brittany says

    November 12, 2012 at 8:08 pm

    14:54. Pull downs with some attempts at pull-ups. And some pretty sorry k2e. They were good at first and slowly got worse. Some boy push ups too.

    Reply
  43. Gina Tate says

    November 12, 2012 at 8:24 pm

    18:36 45# dl
    25# pp
    25# kbell
    k2e half on floor half on bar
    very very sad assisted pull ups

    Reply
  44. Gina Tate says

    November 12, 2012 at 8:25 pm

    18:36 45# dl
    25# pp
    25# kbell
    k2e half on floor half on bar
    very very sad assisted pull ups

    Reply
  45. Brent and Britta says

    November 12, 2012 at 9:11 pm

    11:09
    Girl push-ups
    Doubled the run.
    My pull-ups suck ! Wishing I was swole like Vanessa!!!

    Reply
  46. QueenBeeBerta says

    November 12, 2012 at 9:14 pm

    27:46 – I bought a bar today so I could do real k2e's…what was I thinking?!? lol –
    k2e's were k2hips 😉
    44 lb deadlifts
    24 lb push press
    15.5 lb kettlebells
    EXTREMELY sorry, but thankfully assisted pullups
    I struggled through the bench dips – OH! I ran first, BEFORE I got tired!!

    Reply
  47. Wendy P says

    November 12, 2012 at 9:25 pm

    16:29 love this one!

    Reply
  48. Heather Press says

    November 12, 2012 at 9:39 pm

    14:28
    girlie push-ups
    leg lifts instead of knees to elbows
    200 jump rope
    50 bench dips (no pull up bar)
    *50 kegels… jumping rope has reminded me that I need to keep these up after having my second baby 🙂

    Reply
  49. vanessa says

    November 12, 2012 at 9:42 pm

    11:29
    Pull-ups at the end like that were TOUGH!! You are all very sweet. Everybody rocked this today! Thanks Jenni for the W.O.D. & Britta LOL 🙂

    Dead lift – 45
    Push press – 35
    KB – 25

    Reply
  50. QueenBeeBerta says

    November 12, 2012 at 9:44 pm

    I almost forgot, Jenni! Be sure to tell you husband thanks for serving and protecting our wonderful nation. That goes for all of you out there who have/are military family members that are now serving or have served in the past. Thank you!!

    Reply
  51. Andrews family says

    November 12, 2012 at 9:54 pm

    12:34
    k2e (more like knees 2 chest)
    KB swings – 16# (two 8# dumbbells)
    10 jumping pull ups

    I seriously almost cried doing those dips at the end. My arms are SHOT! 🙂

    Reply
  52. Walby Family says

    November 12, 2012 at 10:46 pm

    14:15

    Reply
  53. Christina Calhoun says

    November 12, 2012 at 11:27 pm

    12:36

    Reply
  54. Jenni says

    November 12, 2012 at 11:36 pm

    11:38
    As RXed.
    Knees to shoulders, mostly
    15 lb kettlebell
    Jump up pull downs

    My 6 yr old son, Cade, did the entire WOD with me with 5 lb weights. 🙂

    Vanessa, sorry Chris kind of stole your picture thunder today. Originally it was just you when I scheduled all the WODs on Saturday. Then I remembered Veteran's Day at the last minute today. I'm sorry! I feel bad. :/

    Reply
  55. Megan says

    November 12, 2012 at 11:42 pm

    13.52 Had to run around the gym a bit to get to certain things, but I think I did pretty well for my first WOD!
    30# Deadlift
    20# push press
    12# swings
    had to do assisted pullups. 50lb assist

    loved the 200 jump ropes!

    Reply
  56. vanessa says

    November 13, 2012 at 12:06 am

    Jenni, I feel like I took away from his thunder! He totally deserves the spotlight and our gratitude. Tell him thanks for sharing Veteran's Day. 🙂

    Reply
  57. Vanessa says

    November 13, 2012 at 1:10 am

    14:00 last 10 pushups girlie, ran 10 lengths of Bball court which is only 260 meters, i later discovered otherwise as rxed.

    Reply
  58. Lily Bell says

    November 13, 2012 at 1:18 am

    15:50, did the kettlebell swing with dumbbell (10 lbs)
    and didn't do the pull-ups…

    Thanks for the WOD!

    Reply
  59. amoritz says

    November 13, 2012 at 1:59 am

    13:03. All but 10 boy pushups!! Getting better

    Reply
  60. Jen Morse says

    November 13, 2012 at 2:12 am

    15:23
    Boy pu's
    K2E's were hard because I hurt my hand on the weekend, makes hanging on the bar rather hard, but I managed… 🙂

    Reply
  61. gwenram says

    November 13, 2012 at 3:40 am

    24:20 lol

    Man I'm slow! Off to the treadmill 🙂

    Reply
  62. Lori T. says

    November 13, 2012 at 4:25 am

    Chris: 10:40
    K2E on the floor
    40# deadlifts
    40# push press
    20# kettle bell swings

    Lori: 16:14
    girly pushups
    K2E on the floor
    30# deadlifts
    20# push press
    10# kettle bell swings
    assisted pull ups

    Reply
  63. Mindi says

    November 13, 2012 at 4:46 am

    12:35

    Reply
  64. recyclecat says

    November 13, 2012 at 4:59 am

    18 even! no pull up, no bar, leg lifts on the floor and jogged the dog too, feeling good whats for tomorrow?

    Reply
  65. Jacke299 says

    November 13, 2012 at 5:17 am

    20:49
    Girl push-ups
    K2e on floor
    35# dl
    16# pp (two 8lb dumbells, also used for kbswings)
    Jumped rope 200
    And can't even begin to do a pull up or pull down yet!
    Can't wait for tomorrow!

    Reply
  66. kyoung97 says

    November 13, 2012 at 5:18 am

    15:31 shoulder press for pull up

    Reply
  67. Sara Lose says

    November 13, 2012 at 2:44 pm

    WOW!!! I'm a day late this week… what a killer workout!!

    15:48:60
    With two breaks in between
    30lb deadlift
    15lb dumbbell press
    15lb kettlebell swings
    200 jump rope

    Reply
  68. QueenBeeBerta says

    November 13, 2012 at 7:13 pm

    There are some on YouTube. Some have you laying on your back, holding on to something heavy above your head with your elbows pointing up (I used my treadmill) and bringing your knees up to your elbows. I've also seen some where you're in the pushup position and bring one knee to your elbow.

    Reply
  69. SarahMC says

    November 13, 2012 at 7:52 pm

    16:17

    35# deadlift
    20# kettle ball
    25 lb push press
    40 meters
    13 boy pushups, 17 girl pushups

    Reply
  70. vinoyasa says

    November 13, 2012 at 11:32 pm

    13:28, did 20 pull downs with a resistance band instead of pullups. I need to get a pullup assistance band, I think I would gain strength much faster that way… Also I banged out those pushups like nothing, when I started these WODs I could only do about 20 before stopping!

    Reply
  71. Heather says

    November 14, 2012 at 4:16 am

    14:23. All boy pushups, 50 lb deadlifts, 15lb kettle bell swings, 200 jacks, no pullups

    Reply
  72. Jennifer Rodriguez says

    November 14, 2012 at 12:18 pm

    15:52~ 15 # kettle bell swings, 30# deadlifts, 30# push press

    Thanks 🙂

    Reply
  73. Sarah says

    November 14, 2012 at 4:18 pm

    16:35

    Reply
  74. therams says

    November 14, 2012 at 6:18 pm

    18:00

    Reply
  75. The Marcons says

    November 15, 2012 at 2:42 am

    18:37
    Girl push ups
    40 lb DL
    20 lb PP
    200 jump rope
    Assisted pull ups
    20 lb kettle bell swings

    Reply
  76. Keri Pritchard says

    November 16, 2012 at 2:55 am

    19:48

    Reply
  77. Kate says

    November 16, 2012 at 4:08 pm

    18:50 one unassisted pull-up! jump rope

    Reply
  78. Brittany says

    November 16, 2012 at 7:46 pm

    Around 16 minutes. Did this Monday, I have problems posting sometimes.

    Reply
  79. Laura K says

    November 16, 2012 at 10:43 pm

    10:48 55lbs deadlift, k2e on the floor, 20 lbs wall balls instead of pull ups!

    Reply

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