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Hiit Mamas

Drop Your Excuses To The Floor

Friday 01.11.13

3 rounds of:
100 ft walking lunge (about 30 lunges total)
50 squats
25 back extensions

Compare to 12.14.11

90 DAY CHALLENGE: DAY 5
no caffeine

NEXT WEEK’S ADDED CHALLENGE: no soda

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!! 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!!

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Tagged With: 3 rounds, 90 Day Challenge, back, lunge, soda, squat 160 Comments

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Comments

  1. Kristin says

    January 11, 2013 at 10:46 am

    14:57

    Reply
  2. Sarah says

    January 11, 2013 at 11:01 am

    10:57

    Reply
  3. Dianna Kisner says

    January 11, 2013 at 11:04 am

    7:19

    Reply
  4. Deborah says

    January 11, 2013 at 11:13 am

    13:15

    Reply
  5. Jennifer Gratiot says

    January 11, 2013 at 12:21 pm

    8.41

    Reply
  6. What It Feels Like... says

    January 11, 2013 at 12:23 pm

    10:56

    Reply
  7. Kim Jackson says

    January 11, 2013 at 12:24 pm

    8:48

    Reply
  8. Kerri says

    January 11, 2013 at 12:30 pm

    6:45

    Reply
  9. The Fuller's says

    January 11, 2013 at 12:31 pm

    12:35

    Reply
  10. Katie smith says

    January 11, 2013 at 12:41 pm

    9:30

    Reply
  11. Jenni M says

    January 11, 2013 at 1:07 pm

    9:58

    Reply
  12. Mjordan says

    January 11, 2013 at 1:13 pm

    8:27

    Reply
  13. LeeMac says

    January 11, 2013 at 1:37 pm

    8:57

    Reply
  14. Roseanne Gies says

    January 11, 2013 at 2:08 pm

    8:52. Have great weekend Mamas!!

    Reply
  15. Kirsten says

    January 11, 2013 at 2:18 pm

    9:56
    (yes! i can do no soda! don't worry, I know you have something crazy up your sleeve…no sugar or something like that… )

    Reply
  16. Amie Coble says

    January 11, 2013 at 2:19 pm

    11:42

    Reply
  17. Leah says

    January 11, 2013 at 2:27 pm

    6:57.

    Lunges and squats holding a very needy 25lb little boy. Definitely feeling my legs today.

    Reply
  18. jamie says

    January 11, 2013 at 2:34 pm

    16.30

    Reply
  19. Sarah B. says

    January 11, 2013 at 2:40 pm

    14:26

    Reply
  20. Jen Morse says

    January 11, 2013 at 2:47 pm

    8:48
    Back extensions on an exercise ball…
    2 km run for warm up

    Reply
  21. Gina Tate says

    January 11, 2013 at 2:49 pm

    8:51 as rx'd

    Reply
  22. holly says

    January 11, 2013 at 2:50 pm

    12:20. Just started this week. 21 weeks pregnant with my sixth. 🙂

    Reply
  23. Tiffani Leavitt says

    January 11, 2013 at 2:54 pm

    8:59 I looked like Robert and his pup at the end. 🙂

    Reply
  24. Amber Carter says

    January 11, 2013 at 2:55 pm

    7:30
    1 mile treadmill for warm up

    Reply
  25. Heather Lipe says

    January 11, 2013 at 3:03 pm

    7:18

    Reply
  26. Karlee says

    January 11, 2013 at 3:11 pm

    8:41

    Reply
  27. Fit for life55 says

    January 11, 2013 at 3:17 pm

    6:40 with tricep dips instead they were feeling neglected.. Lol

    Reply
  28. Karlee says

    January 11, 2013 at 3:25 pm

    By the way I can barely even move my legs today!

    Reply
  29. Mary says

    January 11, 2013 at 3:32 pm

    13.11

    Reply
  30. Jen Roe says

    January 11, 2013 at 3:44 pm

    5 mile run then

    6:31

    Reply
  31. Rissa W says

    January 11, 2013 at 3:45 pm

    7:50 plus a 2.25 mile run. Thanks for a great week! Never thought I would make it 5 days without caffeine, but I have!!!

    Reply
  32. James Family says

    January 11, 2013 at 3:48 pm

    7:50
    Then 4.5 mile run.
    Great week of workouts!

    Reply
  33. Brent and Britta says

    January 11, 2013 at 4:05 pm

    6:57 (compare to 7:07 in December 2011)

    Reply
  34. bkbishopfamily says

    January 11, 2013 at 4:08 pm

    i actually woke up and thought "oh good, an easy workout today" but boy howdy are my legs shakin!

    14:52

    Reply
  35. ShanaG says

    January 11, 2013 at 4:19 pm

    8:33

    Reply
  36. Princessdenied says

    January 11, 2013 at 4:20 pm

    8:07
    Today is day 5 of no caffeine/soda. The headache is finally gone!

    Reply
  37. Jenelle says

    January 11, 2013 at 4:21 pm

    7:34. Yep, thought this was going to be easy, but WOW my legs are feeling it from this week! Great workout for a Friday!

    Reply
  38. Ian and Amy says

    January 11, 2013 at 4:33 pm

    8:36- ouch!
    My legs were already sore. But now I can't walk 🙂

    Reply
  39. Ashlee says

    January 11, 2013 at 4:46 pm

    12 min

    Reply
  40. Vanessa says

    January 11, 2013 at 4:49 pm

    I can do no pop! 🙂 I am going to go to a box for the first time in my life today owned by people who go to my church. I want to join peeps twice a week for WODs for the company. But otherwise I am sticking with you mommas because you are awesome! Im scared of going to the box!! 🙂

    Reply
  41. Duke~N~Morghan says

    January 11, 2013 at 4:53 pm

    5:17 compared to 5:55

    Reply
  42. Katie says

    January 11, 2013 at 4:57 pm

    9:56

    Reply
  43. YoungFamilyBlog says

    January 11, 2013 at 5:12 pm

    9:54

    Reply
  44. kasey says

    January 11, 2013 at 5:17 pm

    9:36 (reverse sit ups over stability ball for BEs)

    Reply
  45. Liz says

    January 11, 2013 at 5:17 pm

    11:13

    Reply
  46. Ali says

    January 11, 2013 at 5:20 pm

    8:37 after kickboxing

    Reply
  47. Nicole and Joey says

    January 11, 2013 at 5:21 pm

    11:05. Some of you have awesome times- way to go! My glutes and hamstrings are sore, so that slowed me down on the squats. It's okay though, I finished and felt awesome at the end. Thanks for the great week of crossfit!
    Nicole

    Reply
  48. Valentine says

    January 11, 2013 at 5:27 pm

    9:19, ok my legs are toast. Had to keep taking little rests…

    Reply
  49. Colleen Donovan says

    January 11, 2013 at 5:33 pm

    13:46 I made a goal to not drink ANY pop this year so I'm excited about the additional reason for not drinking it. 🙂

    Reply
  50. Joyful Saint says

    January 11, 2013 at 5:44 pm

    me: as rx'd did plia squats for two of the sets, by the third set my legs were shaking so bad, that I had to touch the walls to keep myself upright. Time: 11:20
    Kayti: did it.

    Reply
  51. Creative Corner says

    January 11, 2013 at 5:47 pm

    yeah didnt time what was I thinking! but about 12 min helped kiddos inbetween! Thanks again!

    Reply
  52. Kim Raney says

    January 11, 2013 at 5:50 pm

    Hello Crossfit Mammas!
    I just to do crossfit before I went back to work. Now I find it hard to leave my kids anymore than I have to. So I am going to start this challenge today because I can do it at home.

    So this will be day 1….every excited!

    Reply
  53. Kimberly Martin says

    January 11, 2013 at 6:02 pm

    Good quick workout

    Reply
  54. Sarah says

    January 11, 2013 at 6:24 pm

    8:12 as rx'ed. My back is sore from the last three days of back extensions and sumo lifts. And now I have to go shovel a foot of snow:)

    Reply
  55. Heather Foster says

    January 11, 2013 at 6:29 pm

    8:45
    Followed up with some light running and some sit ups..
    TGIF!!!!!!!!!!!!

    Reply
  56. Briana Mullen says

    January 11, 2013 at 6:35 pm

    8:45 and now for some yoga….

    Reply
  57. Audrey Henrie says

    January 11, 2013 at 6:39 pm

    10:47 and then some yoga to stretch.

    Reply
  58. Andrea Dean says

    January 11, 2013 at 6:40 pm

    8:45

    Reply
  59. MrsB says

    January 11, 2013 at 6:46 pm

    8:25 followed by 2 mile run!

    Reply
  60. Dally DeMarco says

    January 11, 2013 at 6:51 pm

    wow you guys rock! i did it on 20 mins, now i feel slow lol

    Reply
  61. MamaLacsamana says

    January 11, 2013 at 7:00 pm

    8:26

    Reply
  62. thedoitallmama says

    January 11, 2013 at 7:02 pm

    Took me about 17 minutes but that's with two boys interrupting me and having to break up little quarrels in between… I added one more round just because I had to break in between. Definitely feel it on the legs and my back from the extensions. Did ten minutes of abs after that…

    Have a good weekend!

    Reply
  63. Vicky says

    January 11, 2013 at 7:05 pm

    How do you do the back extensions without a machine?

    Reply
    • apotts says

      January 12, 2013 at 3:47 pm

      Supermans on the floor work!

      Reply
  64. tryin2bafitmama says

    January 11, 2013 at 7:05 pm

    9:58 My legs are so sore, but I love it!! Great times mommas, very motavating!!

    Reply
  65. Madeline @ Food, Fitness, Family says

    January 11, 2013 at 7:10 pm

    20 minutes on the step mill before this was a terrible idea (or an awesome one for my booty)

    7:51 as RXd

    Reply
  66. Danielle Stuart says

    January 11, 2013 at 7:13 pm

    1301 legs/buns feeling a good burn-wanted to go quick but when I did my form was not as good. Good, quick, friday workout.

    Reply
  67. Elyse Beard says

    January 11, 2013 at 7:14 pm

    16:48. I am so slow! Ran a mile afterwards

    Reply
  68. Nomie Oesau says

    January 11, 2013 at 7:25 pm

    15:23 as rx'd.

    I thought I was strong from lifting weights for the past 2 months, but doing 100ft of walking lunges kicked my @$$. LOVED IT!!

    A week on no caffeine and my hubby says I'm crabby. I have noticed I'm not as patient as I was before, will this pass? LOL

    Reply
  69. Warthog Trauma says

    January 11, 2013 at 7:34 pm

    7 mile run with the BOB and 2 doggies then….

    8:20 as Rx'd

    Reply
  70. Laura says

    January 11, 2013 at 7:39 pm

    8:43

    Reply
  71. Linda Slater says

    January 11, 2013 at 7:39 pm

    10:45
    Plus a few Sit Ups

    Reply
  72. Becky Parker says

    January 11, 2013 at 7:42 pm

    16:50 – interupted by the dog! Feeling super slow on this workout.

    Reply
  73. Nissa V says

    January 11, 2013 at 7:47 pm

    Oh, doggit–I was supposed to have timed myself? Well I did them all but it would have been a poor showing on time anyway. I developed a raging throbbing headache like I've never experienced before while in the first round. Kinda scared me, actually. Maybe 'cause I drank 2gl of wine last night? (I just know alcohol is going to be one of our challenges some week! lol) Even through the pain I loved this work out. Nice way to end the week. See you all Monday!

    Reply
  74. Jenni says

    January 11, 2013 at 7:56 pm

    6:44

    Challenge week 1 WODs complete! Good job Mamas! I feel it all over my body and I am definitely healthier than I was last week!! Bring it week 2!! 🙂

    Reply
  75. Flannery @ Three Sisterz says

    January 11, 2013 at 8:01 pm

    6:47. My time seems fast and I KNOW I am not one of the fast mamas–wondering if I didn't do enough lunges? Either way…it was a good workout. Ran 4 miles as well. Happy Friday!

    Reply
  76. Allison Thelen says

    January 11, 2013 at 8:02 pm

    11:42. I wasn't so happy with my time, but my legs are soooooo sore! And I really concentrated on my form with the squats.

    Great, short workout though!

    Reply
  77. Rachel says

    January 11, 2013 at 8:41 pm

    10:25
    Didn't realize how fatigues my legs were until I started today's WOD. A successful 1st week! Met my goals so I'm pretty psyched 🙂 Woohooooo!

    Reply
  78. Mel says

    January 11, 2013 at 8:46 pm

    12:16
    Who knew such a short workout could be such a killer – I can barely walk!!

    Reply
  79. Karen Armstrong says

    January 11, 2013 at 9:00 pm

    Ran 3 miles at race pace then as rx'd at 8:32

    Reply
  80. Amber says

    January 11, 2013 at 9:24 pm

    Vicky. You can do supermans for back extensions.

    Reply
  81. Liz says

    January 11, 2013 at 9:24 pm

    9:15. 3 mi run this morning.

    Reply
  82. wow mom says

    January 11, 2013 at 9:29 pm

    9.17

    Reply
  83. Brittany Lauren says

    January 11, 2013 at 9:50 pm

    8:42

    That was so much harder than I expected – the transition from lunges to squats was painful! But it felt good to push through, mind over muscles 🙂

    Reply
  84. headkl4 says

    January 11, 2013 at 10:06 pm

    18:08

    Reply
  85. Megan Foerster says

    January 11, 2013 at 10:15 pm

    10:30! I added 25 Crossfit sit-ups to each round between the squats and back extensions to get some ab workout too. Felt great!!!

    Reply
  86. mbw says

    January 11, 2013 at 10:22 pm

    8:56 as rx'd

    Reply
  87. QueenBeeBerta says

    January 11, 2013 at 10:31 pm

    No time – saving for tomorrow!

    Reply
  88. Ewa says

    January 11, 2013 at 10:41 pm

    I'm still in pain from Monday's WOD (!) so only managed once with 25 superman (alternating leg+arm) instead of back extensions. Time: 6:58 (Scary that some rx'd faster than that!)

    Reply
  89. Christina Calhoun says

    January 11, 2013 at 10:42 pm

    6:50 sweet ending to a good week

    Reply
  90. Heather says

    January 11, 2013 at 11:08 pm

    9:56. My arms were glad for the break. They are still sore from Monday!

    Reply
  91. Donette says

    January 11, 2013 at 11:21 pm

    12:30

    Reply
  92. Cassidy Cay says

    January 11, 2013 at 11:25 pm

    7:31

    Reply
  93. Janine says

    January 11, 2013 at 11:50 pm

    Approx 17:00 Had to solve a 3 year old's popsicle craving and a couple other "I need this now!" moments. 🙂

    Reply
  94. Kelli Anderson says

    January 11, 2013 at 11:53 pm

    11:06

    Reply
  95. JanelWarner says

    January 11, 2013 at 11:54 pm

    8:45

    Reply
  96. Kendall Rapp says

    January 12, 2013 at 12:04 am

    8:07 as rx'ed

    Reply
    • Carley L says

      January 12, 2013 at 5:12 am

      Good for u!

      Reply
  97. Hannah says

    January 12, 2013 at 12:05 am

    13.20

    Reply
  98. Leah Sullivan says

    January 12, 2013 at 1:15 am

    08:42, ugh first time posting my time in a while! Getting back into it now that I'm back at work!
    Good job all of you doing the 90 day challenge!

    Reply
  99. Laureen H says

    January 12, 2013 at 1:44 am

    15:05
    My legs are really feeling it this week.

    Reply
  100. Lea says

    January 12, 2013 at 1:47 am

    9:41

    Reply
  101. Amber says

    January 12, 2013 at 2:01 am

    10:46.

    Reply
  102. Amber says

    January 12, 2013 at 2:04 am

    10:46.

    Reply
  103. Katie B. says

    January 12, 2013 at 3:01 am

    10:48

    Reply
  104. Nik says

    January 12, 2013 at 3:33 am

    11:05

    Reply
  105. Erin says

    January 12, 2013 at 3:56 am

    9:40. Trying to manouver the walking lunges through the house was….interesting. Good for agility, bad for time!

    Reply
  106. Miranda Hoberg says

    January 12, 2013 at 4:10 am

    9:42

    Reply
  107. Tambra M says

    January 12, 2013 at 5:14 am

    7:15
    Plus 30 min on bike 90-100 rpm

    Reply
  108. Michelle says

    January 12, 2013 at 5:19 am

    8:47. I can do no soda! I'm actually excited for it. I'm not an everyday drinker like I was with caffeine but I know eliminating it completely will be great for me!thanks Jenni!

    Reply
  109. Jeremy says

    January 12, 2013 at 5:32 am

    11:00
    Did 30 Walking Lunges instead of 100' because I have long legs so it was 115'
    RUBBER LEGS!
    Good rehab after one year of broken leg!

    Reply
  110. Denise says

    January 12, 2013 at 11:25 am

    11:20 modified and going slowly. My tailbone is still sore after slipping down stairs with kids in arms. Ugh. This stinks.

    Reply
  111. yelly16 says

    January 12, 2013 at 12:18 pm

    11:06 after a 5 mile interval run

    Reply
  112. Randall says

    January 12, 2013 at 1:10 pm

    7:12

    Reply
  113. Tonya Rie says

    January 12, 2013 at 2:11 pm

    9:31 as RX'd after 30 minute run and yesterday's WOD. Great workout!

    Reply
  114. Celina says

    January 12, 2013 at 2:42 pm

    8:30. 1st time trying your site-it's great & I'll definitely be back when it's just a little too icy to run!

    Reply
  115. Amy says

    January 12, 2013 at 3:00 pm

    21:08, my first Crossfit workout ever! Feeling it this morning!

    Reply
  116. Liz says

    January 12, 2013 at 3:39 pm

    9:20… Peoria agronomy meetings were this week so I had to do Thursday and Friday today… As rx'd

    Reply
  117. Brianna Thomas says

    January 12, 2013 at 4:53 pm

    10:49

    Reply
  118. Ali says

    January 12, 2013 at 5:25 pm

    Scott 21:16

    Reply
  119. Garderie P'tits Bzoo says

    January 12, 2013 at 6:45 pm

    Did a 3.11 mile run then the WOD. My legs are jello. 12min. I added 15lbs to the squats in teh first round and did plier squats on the last round as the regular ones were killing me!

    Reply
  120. Roslyn Gervin says

    January 12, 2013 at 6:47 pm

    10 min. Then 2o min on the bike. I see however I am slacking and need to kick it up a notch. I am loving this site and the challenge.

    Reply
  121. Tiffany York says

    January 12, 2013 at 7:22 pm

    i forgot to post my time yesterday evening. my time was 11:12. i thought i did really good and then i see people on here posting times like 6:30! wow! I have a long way to go, but I feeling better everyday. Looking forward to next week!

    Reply
  122. QueenBeeBerta says

    January 12, 2013 at 7:27 pm

    11:18 – The last 5 squats on the last round were done on the shakiest legs EVER!!!!

    Great week of workouts, Jenni! 🙂

    Reply
  123. Sarah Slater says

    January 12, 2013 at 8:31 pm

    9 min.

    Reply
  124. jajincmom says

    January 12, 2013 at 9:46 pm

    4.25 mile bike ride + 11:57 WOD!!!
    Not sure my legs are gonna carry me now!

    Reply
  125. Ellen says

    January 13, 2013 at 12:21 am

    18:36
    I was able to do 4 workouts this week. That's 4 more than I've done in years. I'm sore but I feel amazing. THANKS!

    Reply
  126. Mindy Kroll says

    January 13, 2013 at 1:29 am

    9:45..struggling with my knees!!

    Reply
  127. Misty says

    January 13, 2013 at 1:48 am

    10 min. Jelly legs:)

    Reply
  128. Emily Hickman says

    January 13, 2013 at 3:52 am

    14:33 + 21 min run
    My legs are on fire!

    Reply
  129. Vanessa says

    January 13, 2013 at 3:55 am

    7:10 and skiing today! Thanks!!

    Reply
  130. runzalot81 says

    January 13, 2013 at 5:35 am

    Got it done but didn't time myself.

    Reply
  131. Staci says

    January 13, 2013 at 1:11 pm

    14:44

    Reply
  132. Courtney says

    January 13, 2013 at 2:57 pm

    8:51. My next goal would be able to do all reps in set without stopping.

    Reply
  133. Kate Huether says

    January 13, 2013 at 3:12 pm

    8:11, a few days late!

    Reply
  134. The Holts says

    January 13, 2013 at 3:13 pm

    Had to work a 12 hour shift Friday. Made up for it today:

    13:28

    How did people do this in 7 something minutes!? Wow!

    Reply
  135. Alison Mondrach says

    January 13, 2013 at 3:19 pm

    7:57. Day 1 for me

    Reply
  136. Priscilla says

    January 13, 2013 at 3:28 pm

    12:00. Just found your blog yesterday, I have done a couple of Crossfit workouts with friends before. Excited to start this! Great workout for my legs!

    Reply
  137. Kimberly says

    January 13, 2013 at 10:25 pm

    7:54
    Ran 7 miles first but great WOD

    Reply
  138. Christy Homan says

    January 14, 2013 at 1:00 am

    8:12 Great workout! Quads killed!

    Reply
  139. Ashley says

    January 14, 2013 at 3:53 am

    forgot to comment friday – 7:08

    Reply
  140. Brian and Becky Harrell says

    January 14, 2013 at 7:36 am

    9:40 glad to have the weekend to recover, my legs have been very sore!

    Reply
  141. Hanna V says

    January 14, 2013 at 10:48 am

    5:57

    Reply
  142. Misti says

    January 14, 2013 at 2:34 pm

    12:31

    Reply
  143. Bethany Ingram says

    January 14, 2013 at 2:53 pm

    8.05

    Reply
  144. Thalyta says

    January 14, 2013 at 3:48 pm

    8:10

    Reply
  145. Dusty Gauthier says

    January 14, 2013 at 6:58 pm

    Still playing catch up from having the flu last week.

    Did this workout today, 1-14-2013.

    Time…10:18.

    I also did 40-minutes of Zumba beforehand.

    Reply
  146. Andrews family says

    January 14, 2013 at 10:09 pm

    7:37. Subbed 26 single arm bent rows (13 each side) w/ 16# each round for back extensions.

    Reply
  147. Kimberly van den Enden says

    January 15, 2013 at 12:44 am

    10:14! Now for a run! woo hoo!

    Reply
  148. Bug says

    January 15, 2013 at 12:55 am

    10:57

    2 rounds rx'ed
    1 round sub SU and calf raises for lunges and squats

    Reply
  149. Former College Student says

    January 15, 2013 at 1:49 am

    11.00. Squats with bar.
    Not too happy with that time

    Reply
  150. Meredith Pross says

    January 15, 2013 at 12:21 pm

    9:25 with 20lb weights.

    Awesome workout!

    Reply
  151. LindaK says

    January 15, 2013 at 11:59 pm

    10:34 Getting caught up after being super sick last week!

    Reply
  152. Alisa says

    January 17, 2013 at 9:30 pm

    13:56
    guess I was moving deep and slow

    Reply
  153. tlelliott says

    January 17, 2013 at 10:08 pm

    9:30

    Reply
  154. Maria Ernestine says

    January 18, 2013 at 12:39 pm

    Maria – 9:56
    Pat – 8:50

    Reply
  155. LaToiya Bates says

    January 19, 2013 at 6:14 pm

    Did know we were suppose to time: no space to do walking lunges: did weighted step lunges with 10# x 2 rds 7.5 x 1 rds, then a 4th rd no weight, and x4 25 squats(legs were dieing at the end) and completed x4 back extensions, then did 25 min on sitting bike. At then end legs were like jelly, this has been a first hard week for me, but I am rejuvenated with motivation to get fit!!!! Thanks Crossfit Mama. See you Monday!!

    Reply
  156. Aub says

    January 24, 2013 at 10:07 pm

    11:33 – girl pushups, half situps & beginner back extensions

    Josh- 14:21 as RXD with a 20# baby on him 3/4 of the time

    Reply
    • Aub says

      January 24, 2013 at 10:11 pm

      Got my workouts mixed up since I forgot to post this last night. No situps or pushups for me on this one. Lol

      Reply
  157. Jewel says

    January 27, 2013 at 11:27 am

    11:47.

    Reply

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