Friday 01.25.13
3 rounds of:
20 Overhead or front squats, 30-40 lbs
50 Jump rope
Compare to 12.12.11
Hiit Mama Lynn
Madison, Wisconsin
“I’m 31 years old. I am a proud SAHM of a 9 month old daughter. Thanks so much for your blog! It really has helped me get closer and closer to my pre-pregnancy days of running 5+ miles and daily Insanity workouts. Unfortunately, with a 9 month old, running any long distance is a challenge and trying to work in a 45+ min Insanity workout just doesn’t work. HIIT is a great way for me to get a challenging workout in while my baby girl naps! I’ve been following your blog since October when I ran across it on Pinterest. Been in love with it ever since! HIIT Mamas has helped me get back to my pre-pregnancy weight 6 months after having my daughter – and closer and closer to my strength pre-pregnancy. This picture is post-WOD (1/16/13) – I’m surprised I managed to smile – I. Hate. Burpees. x70! Thanks, Lynn”
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3:33
Ouch, did front squats since my shoulder doesn't tolerate overhead ones.
This was a killer after a 1 hour XC skiing!
3:14 with 40 lb front squats. I added a short 2 mile run before this because I missed running and temps were above 19 degrees. Good job Hanna with an hour of XC skiing. I wish we had snow to go with these cold temps. Happy Friday!
5:57 with 30# oh squats.
3:14 with 30lb front squats. Now core and a 5km stationary bike ride!
6:04 20# squats overhand and front
4:54
3:41
30lb front squats
4:06 with 35# front squats. Happy Friday everyone!
3:32! Great WOD! Now time to let the weekend begin!!!! God bless!
4:57 did jacks bc don't have a rope and only 16# for squats. Feeling weak from this cold
3:50
Love the short ones, especially on Friday!
4:29
35# front squats
damn jump rope..coulda had a killer time if I could jump without tangling my feet up 🙂 happy friday!
4:11
50# front squats
Someday I will master the overhead squat!
3:54. front squats. sub jacks for rope. have a great weekend mamas
4:15 have a great day!
Gave Fran a try, modified to assisted pull ups, and 40# thrusters
7:18, I think that's ok? lol
4:21
35# 2 rds fsq, 1 rd ohsq
yea for jumproping!
4:45 (lots of kiddo interruptions!)
20# half front halt overhead
Sub jacks
4:37
did 1 round with 35# OH squats and the other two were 35# front squats.
Jacks for the Rope.
5:15
25# OH squats
Also ran 2 miles.
Just found your blog and am so excited to get started! Is there anything I can sub for the squats? We just moved and my husband's dumbells are in storage at the moment! Thanks!
3:53 with 30# front squats.
Mindi 3:22
Jenelle 3:16
5:04
first round did 40lb front squats then went to 20, don't have 15# dumbells
jumping jacks, no rope
I thought I was in pretty good shape until I started doing this and now I'm seeing i'm one of the slow ones!! Oh well, i'm getting there…
5:13. Was a little slow at first with the squats – was having a hard time stabilizing the DBs and wanted to focus on form over speed. Wish I had a bar! Plus, I've really noticed how having a baby really makes an impact on jump ropes – I feel like I have to pee with every jump! lol.
Oh, started with 30# overhead squats but my form started to really fade, so I switched to 30# front squats for rounds 2 & 3.
4:34
42#
3:00 exactly
20# front squats
Happy Friday!! 🙂
5 mile fartlek run then 4:46 as RXd (15#) … I have weak shoulders so working on strength.
4:55
35# Front Squat
Have a great weekend!!!
4:49
25# overhead
2:56 30# front squats
I have a question. I take casein 1 hour before bed with 1Tbs cashew butter and 1/3c almond milk (it makes a cookie dough and almost feels like I'm cheating! lol). Anyways…It says to take casein 30-60min before bed…is this a no-no for loosing fat?
4:05. Half overhead half front. Heaviest weight I have is 15 lb kettle bell.
4 min – did jumping jacks instead of jump ropes
3:33 with 45 lbs on squats
5:12
30 pound squats 10 overhead 10 front squat
4:08 Only have a 10 lb kettle-bell, so I held my 22 lb. daughter and did front squats 🙂 Jacks instead of rope.
4:38
30/15 oh squats
4:53. Jumping Jacks for jump rope; I couldn't find one!
5:15
30lbs (2 15 lb dumbbells) front squats. I tried overhead and couldn't even do one. Is it possible without a bar?
3 mile interval run.
4:26 with 30lb sandbag for front squats. Awesome short workout-just what my body needed!
3:24 with 40 lb FS followed by 2.71 mi run. Glad there were no CFSU today as I have developed a nice raspberry on my tailbone!
4:15 as rx'd then walked 1 mile on 4% incline.
4:34.
40lb overhead squat.
3:09 (compare to 3:55 last December)
20 lbs.
3:00 with 15# front squats
3:00 with 25# front squats
3:21 with 20lb. Could have increased weight but with my knee hurting, thought I should keep it pretty simple.
4:04 with 20 lbs and then some shoveling the Chicago snow! Have a fabulous weekend Crossfit Mamas!
3:29 w/ 20 lb front squats
4:29.
30lb front squats
10 overhead squats r1, 5 r2, those are hard.
Done in 6:07.
I followed with a 9:30 mile but continued on till I hit 10:00.
4:16
Over head squats are head -and I only did 20 lb! Can't imagine using more weight
6:47
Front Squats with 12# db in each hand/arm
Jumping Jacks instead of rope
3:15 yeah buddy!
6:45 45# bar (overhead squats first round, rest -front squats) Feeling really week today
Thanks for keeping me motivated!
4:45 20 lb front squats. Need to get heavier dumbells.
6:27 with 30# front squats. Love these Friday quickies!
Did it, no time, 30lbs
5:41. 40 lbs
6:04 with 20lb DB's. Was working on form more than time. Nice one. 1.5 mile run to end the day 🙂 Happy Friday ladies.
7:58
5:06, 25lb front squats. 3 mile run.
8:07 with 20 lb. front squats.
4:43 20lb front squats
5:21
front squats w/8lb dumbbells
jumping Jacks for rope
need to get some heavier dumbbells!
4:05
Josh- 5:30 with 60# front squats and substituted jumping jacks instead of jump rope.
4:50
Ran 4 mile tempo run
4:53
45lb OH squat
6:35 jumping jacks instead of jumping rope
4:17
3:52 (o.h., 5#dumbbells , only ones that I have. I also did 49 oh prior because I kept counting and then realized I only needed 20 at a time…my legs are hating me already 😉
3:52 (o.h., 5#dumbbells , only ones that I have. I also did 49 oh prior because I kept counting and then realized I only needed 20 at a time…my legs are hating me already 😉
4:25 with 25lbs front squats. I had no idea overheads would be so hard. I tried to keep my squats super low like the videos. Wow could really feel it.
3:51 with 12 lb DB front squats
5:15
20# overhead squats
Have been sick and have been off for a week. Starting back up today. Will be doubling up the WOD to catch up. Don't know about the 10k yet, as it's really cold out -40 with windchill.
4:02 Overhead squat with 25#, need to buy more weights.
3:55 32# front squat
4:24
3:37 with 30 lb front squats
Forgot to post this yesterday. 4:12 with 30# front squat.
2:40 compared to 2:59 with 20 lb front squat
5:33 with 25lb KB front squats and jacks instead of rope all after a grueling spin class
3:31, 20# squats ( 1 overhead, 2 front)
4:48. Overhead with 16#
4:02. Nice quick one! 40# bar
5 mins exactly!
40# overhead squats
Jumping jacks for jump rope
Couldn't find a jump rope at work. Good one!
Just found this site and want to join in. What's the number, avg time per round?
4 mile Run at 37:20, 4:38 30# squat trying to perfect my form
4:44 – 30lbs, subbed front squats for 15 of 2nd set. Did double jumps w/out the rope to 100 counts.
3:53. 55lb front squats
6:09
30lb front squats
No jump rope so I did jumping jacks instead
Started C25K today. Completed the workout and continued to walk for 50 min total.
Did 3 sets of WOD w 15# front squats, did last 2 rounds w no weights. Completed all 5 sets in 12:20.
Do you have a page that describes these exercises for newbies? I've heard only good things about cross-fit so I want to start doing it especially since it's time effective but I don't know the lingo. Thanks!
4:50! Overhead 30lbs. Jump rope free jump rope…
4:24 with modifications: no weights, so just did normal squats, but 40 instead of 20; JJ instead of jump rope.
4:24, 30# squats
Nomie-
If that is the instructions for the casein, that should be fine. Here is a link for you: http://www.livestrong.com/article/325535-casein-protein-for-weight-loss/
Dionn- The number that everyone is posting is the total length of time that it took them to complete the WOD (workout of the day). They are all timed workouts and that is how we push ourselves and track our progress.
Megan Passey- There are video demos of all the exercises we do down the right side bar of the full site (not mobile).
3:31 as RX'd
3:31!
4:05 30lbs and a broken jump rope
compared to 3:58 on 12.11.11 (15lbs)
9:48
I think I took to long of breaks between exercises. Man I suck at jump roping
3:46
6:45 plus a 1 mile run afterwards
4:14
25# front squats. I had no idea overhead squats would be so hard – definitely something to aspire to!
No excuses for me. I was snowboarding with my kids and hubby all day! 🙂
3:32 with 40 lb kid for squats 🙂
3:45 20lbs total for squats
3:20
5:48
40lb squats
added pull ups and dips
Pat – #55 = 4:06
Maria – #35 – 4:36
Completed on 2/4 at 3:49
6:37 40lb front squats
Did this in place of 2.22.13
Time 5:03
8 lb dumbells in each hand for squats. Thought I would die! 😉