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Hiit Mamas

Drop Your Excuses To The Floor

Friday 02.22.13

 6 rounds of:
400 meter run
10 burpees

Compare to 12.23.11

90 DAY CHALLENGE: DAY 47
Vi-shake
no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce refined sugar intake
drink at least 3 glasses of water a day

NEXT WEEK’S ADDED CHALLENGE: no fried food

“Deep-fried foods may be tasty, but
they are definitely not healthy. Foods like french fries, onion rings,
fried wontons and deep-fried candy bars
offer little in the way of nutritional value while putting you at
higher risk for certain health conditions. However, you don’t
necessarily have to give them up totally to have a healthy diet.

Nutrition Concerns

Deep-fried foods
are usually high in fat, particularly the types of fats that are bad
for your health. Many restaurants fry foods in oils containing trans
fats, and since many deep-fried foods are coated in batter, they absorb
more fat than they would without the batter coating. Because of the high
fat content, they are also high in calories, making it more likely you
will eat more calories than you need and possibly gain weight.

Health Risks

The
saturated fat and trans fat in deep-fried foods increase your risk for
high cholesterol and heart disease. If you eat a high-fat diet, you are
also at higher risk for certain cancers and for obesity. Deep-fried
foods also may contain acrylamide, a possible carcinogen, with foods
fried at higher temperatures or for longer containing more than those
fried for shorter times at lower temperatures.

Healthier Deep Fried Foods

If
you can’t give up fried foods, you can make them healthier. Use
unsaturated oils to fry your foods, such as canola, corn, peanut,
safflower, soybean or sunflower oil. Heat the oil to the proper
temperature, as oil that isn’t hot enough leads to increased fat
absorption by the food. Make sure the oil returns to the right temperature in between each batch of food you fry in it.

Considerations

As
long as your overall diet is low in fat, saturated fat and trans fat,
you can eat deep-fried food in once in a while. Eat just a small amount
of deep-fried food, and pair it with healthy foods, such as fruit and vegetables, that are low in calories. In a healthy diet, all foods are OK in moderation.”
Mamas, I don’t believe in extremes that are unmaintainable or that leave you feeling like you are always failing or cheating. I believe in moderation. I want all of us to try to cut out fried food for the rest of this challenge. If you steal a french fry from your hubby’s plate or eat a chip from your kids lunch, you aren’t cheating or failing, you are just living. We are cutting back. We are trying to be heathier every day and making changes that can last longer than 90 days. Next time you go to your family’s favorite burger place, don’t order your own fries, just steal 1 or 2 from someone else at your table. 😉

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Tagged With: 6 rounds, 90 Day Challenge, burpee, fried, run 95 Comments

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Comments

  1. Hanna V says

    February 22, 2013 at 10:35 am

    Soon I'm off to cross country ski tracks to complete today's and Wednesday's WODs! These will be tons of people due to the 'Skiing holiday'. I'm anxious to see their Faces and Hesari their comments while I do pull ups and burpees with my skis on 😀 talk about cross fit!

    This week has been a real challenge since my husband is on a business trip and we've had so many running WODs. I cannot do them with the kids or during their nap time…

    Still battling with the not eating after 8 pm…

    Reply
  2. Denise says

    February 22, 2013 at 11:47 am

    Snow days here in St. Louis area. Used treadmill but while I was on my 5th round my family joined me in the basement so I stopped after 5 rounds because I was afraid my 2 year old daughter would try the treadmill. "Mama-you're sweaty!"

    Reply
  3. Denise says

    February 22, 2013 at 11:48 am

    17:31 was my time for 5

    Reply
  4. Abby says

    February 22, 2013 at 12:19 pm

    11:24 400m on stationary bike(is winter over yet?!) rest as rx'd. Thanks!!!

    Reply
  5. Kim Jackson says

    February 22, 2013 at 12:26 pm

    22:58

    Reply
  6. Autumn Rose says

    February 22, 2013 at 12:39 pm

    I am very new to this… I am in the Army and wanted something to push myself to reach the maximum score on the fitness test. I am loving it!!! I feel a little faster and stronger each day! 20:58

    Reply
  7. jennyt says

    February 22, 2013 at 12:57 pm

    Sorry to have to sit this one out. Strained my achilles and calf yesterday. Ice and rest again today. Hope to start up Monday again.

    Reply
  8. Mjordan says

    February 22, 2013 at 1:21 pm

    20:34

    Reply
  9. Rachael says

    February 22, 2013 at 1:37 pm

    4.5 rounds in 20 minutes. That's all I had time for today.

    Reply
  10. Roseanne Gies says

    February 22, 2013 at 2:13 pm

    22:10. great week of workouts!!! Happy weekend Mamas!!

    Reply
  11. bkbishopfamily says

    February 22, 2013 at 2:25 pm

    20:41

    tried to work on my burpee form-yuck!

    yah for the weekend!!

    Reply
  12. Rujoco03 says

    February 22, 2013 at 2:34 pm

    23:46. Burpees are not my friend.

    Reply
  13. Hannah says

    February 22, 2013 at 2:35 pm

    Third day of crossfit for me… Loving it so far!

    26 minutes even. It's a hot morning here in FL, glad I got it out of the way before the afternoon sun hits.

    Reply
  14. Bethyfly says

    February 22, 2013 at 3:14 pm

    The burpees slowed me down so much between intervals- but I haven't run so far in forever and I didn't give up! Super proud of my 34:12 🙂

    Reply
  15. thea says

    February 22, 2013 at 3:21 pm

    23:00

    Reply
  16. Deeneese says

    February 22, 2013 at 3:25 pm

    21:10 great workout thanks!!! Have a great weekend!

    Reply
  17. Gina Tate says

    February 22, 2013 at 3:33 pm

    Well its blowing a small hurricane here so I am leaving this for tomorrow when its giving light winds.

    I did Annie and Arnie this morning instead..let's just say I SUCK at Turkish getups! good workout tho!

    enjoy the weekend everyone!

    Reply
  18. James Family says

    February 22, 2013 at 3:41 pm

    21:06
    Then 2.5 mile run.
    Great week of workouts.

    Reply
  19. Nicole says

    February 22, 2013 at 3:41 pm

    18:59 – I love burpees – said no one EVER! LOL. great workouts this week!

    Reply
  20. Brent and Britta says

    February 22, 2013 at 3:53 pm

    16:13
    I find that I don't hate burpees nearly as much now that I have the proper technique…
    Or maybe I'm just stronger…
    Or maybe I'm just imagining that hottie being my personal burpee coach and cheering me on the whole time…. 😉

    Reply
    • Aub says

      February 22, 2013 at 5:56 pm

      I need to find out your technique so I can not hate burpees as much.

      Reply
    • Jen Morse says

      February 22, 2013 at 6:18 pm

      Haha Britta!
      There is a great video posted Aub, watch it twice, once to check out the cutie, the second to learn technique! 🙂
      I was at my moms overnight, so since I had no equipment or outdoor running gear, I went back and did the 100 burpees!
      Time was 10:05 🙂
      Im starting to hate them less……. Slowly

      Reply
  21. There Once Was A Bee says

    February 22, 2013 at 3:55 pm

    Didn't push myself today 20:24
    Coming off of a nasty cold.

    Reply
  22. Jenny Murdock says

    February 22, 2013 at 3:59 pm

    18:09 Good Workout!

    Reply
  23. Tiffani Leavitt says

    February 22, 2013 at 4:00 pm

    17:30 I can't say I love burpees, but I can say that I'm getting better at them. Have a great weekend, Mamas!

    Reply
  24. Kati Swanson says

    February 22, 2013 at 4:08 pm

    19.6 as Rx'd. Tiiiiired now.

    Reply
  25. Jana Pace says

    February 22, 2013 at 4:52 pm

    24:39

    Reply
  26. Katie says

    February 22, 2013 at 5:27 pm

    19:47 WOW!

    Reply
  27. Duke~N~Morghan says

    February 22, 2013 at 5:37 pm

    18:37. I pushed the girls in the jogger for the run and then came home and did 60 burpees. I know it's not the same as breaking it up but, it how I could get it done today 🙂
    Happy Friday!

    Reply
  28. Aub says

    February 22, 2013 at 5:55 pm

    23:48

    I hate burpees & my arms are still killing me from the pullups the other day. Had to walk out some of those burpees.

    Reply
  29. Karen says

    February 22, 2013 at 6:09 pm

    23:28. Gave up on burpees today. Did 30burpees and then 30pushups and 30cfsu

    Reply
  30. Hanna V says

    February 22, 2013 at 6:19 pm

    18 min,
    Free Style XC skiing 700 m and burpees with skis on – yes it can be done 😀

    Reply
  31. Heather Foster says

    February 22, 2013 at 6:33 pm

    18:25
    Drenched in sweat!
    TGIF

    Reply
  32. wow mom says

    February 22, 2013 at 7:08 pm

    17:44
    2 min bike for run
    Off for week with flu

    Reply
  33. kasey says

    February 22, 2013 at 7:13 pm

    23:22, i certainly hate burpees less as well. I wonder if i can go back thru wods and figure out how many i've done in the past 6 months. running is still my nemesis, but getting better. I've shaved 2 full minutes off my mile in 6 months.

    the hubs did it in 18:36 today. show off. hmph

    Reply
  34. lakenw says

    February 22, 2013 at 7:31 pm

    20:23. Had to walk out some of the burpees

    Reply
  35. Stefanie says

    February 22, 2013 at 7:44 pm

    17:58 The burpees are getting better! (Note to my future self: I ran around the house for 2 minutes on each round instead of going outside to run the 400m. However, to be honest with ourselves, it probably would've taken us more than 2 minutes to run that 400 meters. So when you do this again, keep in mind that the burpees took about 1 minute to complete each round. Try to beat that and just do your best on the running.

    Reply
  36. The Wanderer says

    February 22, 2013 at 7:47 pm

    21:55 phew, tired!

    Reply
  37. Gillian Monte says

    February 22, 2013 at 8:16 pm

    26:53. Oh Lord, I really dislike burpees and I seriously need to work on my runs. Whew.

    Reply
  38. Ian and Amy says

    February 22, 2013 at 9:09 pm

    19:46
    Goal was 20 🙂 happy that's over. I'm dripping! Have a good weekend everyone

    Reply
  39. Berta Crowe says

    February 22, 2013 at 9:17 pm

    Major headache today = saving for the weekend. :/

    Reply
  40. aj says

    February 22, 2013 at 9:26 pm

    It's been raining here- so I did the January 25 2013 WOD:)

    Reply
  41. Liz says

    February 22, 2013 at 9:28 pm

    25. Incline treadmill. Oh. My.

    Reply
  42. Bethany Ingram says

    February 22, 2013 at 9:48 pm

    21.12

    Reply
  43. Carla Thompson says

    February 22, 2013 at 10:05 pm

    24:10. Subbed stairs for runs, and split burpees into 5 burpees + 10 CFSUs.

    Reply
  44. Katherine says

    February 22, 2013 at 10:16 pm

    Could not bring myself to venture out in the rain/wind for the run.
    Instead I did the workout from 1/25 that I missed while sick…3 rounds of 20 front squats (40 lb) and 50 jump rope = 5:01
    Finished with 5 minutes of plank variations to give my abs something to cry about.

    Reply
  45. Rissa W says

    February 22, 2013 at 10:24 pm

    16:39 as rx'd.

    Reply
  46. Mary says

    February 22, 2013 at 11:03 pm

    18:58
    I did 3 rounds with burpees and then three round with PU. I kept slipping on the gravel with my burpees, thought I was going to fall.
    I had a bi-polar relationship with this workout.
    I had a love hate with this sucker! Right now I'm back at hate because my calves are screaming, but I think that's because I'm still breaking in my new minimalist shoes.
    Thanks again and have a great weekend!

    Reply
  47. Super Kat says

    February 22, 2013 at 11:09 pm

    16:00. Did 100 jumping jacks instead of run each round

    Reply
  48. Jenni says

    February 22, 2013 at 11:30 pm

    15:48

    Kasey- tell your "show off" hubby that I beat him by 3 minutes. 😉 #humblepie

    Reply
  49. Lea says

    February 22, 2013 at 11:31 pm

    24:49 as rx'ed!

    Reply
  50. Andrea Palm says

    February 22, 2013 at 11:42 pm

    19:58 as Rx'd

    Reply
  51. Donette says

    February 22, 2013 at 11:44 pm

    17:41.

    Reply
  52. Valentine says

    February 23, 2013 at 12:29 am

    13:54… I am thinking I didn't do 6 rounds… I was at a 6.5 speed on the treadmill.

    Reply
  53. Jen says

    February 23, 2013 at 12:41 am

    21:05 – better form on the burpees when I do them in short groups.

    Reply
  54. mommaof5 says

    February 23, 2013 at 12:59 am

    25:54

    wow felt so much stronger on my burpees. Still a walk run to slow down my times…but I finished…woot

    Reply
  55. kelley P says

    February 23, 2013 at 1:10 am

    21:59
    Walk out burpees for the last round,
    Then did yesterday's wod (18 box steps, 15 knee to elbows, 12 push ups in 20 min) — did 5 rounds in 8 minutes (ran out of time)

    Reply
  56. J&J says

    February 23, 2013 at 4:04 am

    23:14 as Rx'd

    Reply
  57. The Roberts Family says

    February 23, 2013 at 4:23 am

    Did tuesdays WOD today. Hoping to do this one tomorrow 🙂 Not taking the weekend off! 🙂 Only just over 7 weeks til MAUI!! eek

    Reply
  58. Marcella Barta says

    February 23, 2013 at 5:01 am

    22:05 did the elliptical for 2 min each round

    Reply
  59. Linda Slater says

    February 23, 2013 at 5:53 am

    26:33

    Reply
  60. KPgr8ful says

    February 23, 2013 at 1:06 pm

    19:40 as rx'd. Love it-thank u!

    Reply
  61. Jen Morse says

    February 23, 2013 at 2:09 pm

    20:52
    Love these running wods, going to do a half marathon in May with my brother so they are great for training!
    Jenni, did you beat Britta?? You are fast!! 🙂

    Reply
  62. Gina Tate says

    February 23, 2013 at 2:24 pm

    23:43
    This was hard! burpees on the road are every bit as embarassing as pushups! gotta love when people stop to ask what you are doing! Don't they know that messes up my time??? lol

    Reply
  63. LeeMac says

    February 23, 2013 at 3:03 pm

    17:04

    Reply
  64. Miranda Hoberg says

    February 23, 2013 at 3:47 pm

    19:46

    Reply
  65. Mindy Kroll says

    February 23, 2013 at 4:00 pm

    18:41

    Reply
  66. Inna says

    February 23, 2013 at 5:11 pm

    23:00

    Reply
  67. Jenni says

    February 23, 2013 at 6:12 pm

    Jen Morse- I did beat her!! I didn't even notice!!! 🙂

    Reply
    • Brent and Britta says

      February 25, 2013 at 2:50 pm

      Yeah right, you totally noticed! 😉 good job

      Reply
  68. LindaK says

    February 23, 2013 at 8:00 pm

    22:39 This was a psychological challenge for me. Burpees & running! I dominated the burpees! Good form for all 60!

    Reply
  69. Kelli A says

    February 23, 2013 at 8:21 pm

    24:14

    Reply
  70. LaineyLove5 says

    February 23, 2013 at 8:58 pm

    17:36 for 6 Rounds! Loving these workouts!

    Reply
  71. Liz says

    February 23, 2013 at 9:08 pm

    21:08 had to wait till sat. Because my legs hurt so much from this weeks wods! Good feeling!

    Reply
  72. SarahMC says

    February 23, 2013 at 11:32 pm

    19:05

    Reply
  73. Tambra M says

    February 24, 2013 at 12:24 am

    16:00? I'm guessing on my time, honestly. I was working out in the midst of my husband doing construction in our room & my timer was moved twice & reset.

    Reply
  74. The Roberts Family says

    February 24, 2013 at 2:36 am

    20:00
    I'm sure I looked funny to cars passing by when I stopped for my burpees. (And I think I have a crush on the burpee video guy!)

    Reply
  75. Staci Owens says

    February 24, 2013 at 3:16 am

    Subbed stadium stairs for the run.
    2 rows up/down then 10 burpees for 6 rounds…9:54

    2 rows up/down then 20 dips for 6 rounds…8:36

    2 rows up/down then 20 leg raises…7:30

    Reply
  76. Staci Owens says

    February 24, 2013 at 3:16 am

    Subbed stadium stairs for the run.
    2 rows up/down then 10 burpees for 6 rounds…9:54

    2 rows up/down then 20 dips for 6 rounds…8:36

    2 rows up/down then 20 leg raises…7:30

    Reply
  77. nancy says

    February 24, 2013 at 11:25 am

    18:08. Fun! My 4-yr old waited in the driveway for me to get back from run & counted my burpees – ha!

    Reply
  78. nancy says

    February 24, 2013 at 11:27 am

    18:08. Fun! My 4-yr old waited in the driveway for me to get back from run & counted my burpees – ha!

    Reply
  79. J Gilly says

    February 24, 2013 at 7:15 pm

    17:40

    Reply
  80. Kimberly says

    February 24, 2013 at 8:14 pm

    17:30 as rx'd!!

    Reply
  81. Alea Herrmann says

    February 24, 2013 at 11:57 pm

    23:36. I'm happy with myself 🙂

    Reply
  82. Lisa Hauck says

    February 25, 2013 at 1:46 am

    24 minutes….it was cold outside today and was not feeling it…but got though it.

    Reply
  83. Becky Parker says

    February 25, 2013 at 1:52 pm

    I forgot to start my timer for the first round plus the second run. It was probably around 20 min. Still don't know if I'm doing burpees exactly right but I see the difference in what I was doing and what I'm doing now.
    Back and tri exercises and some abs afterwards.

    Reply
  84. Amber Carter says

    February 25, 2013 at 6:26 pm

    I had to quit half way through, ran out of time. 10 min

    Reply
  85. Thalyta says

    February 26, 2013 at 4:26 pm

    22:17
    Had to rest quite a bit between running and burpees.

    Reply
  86. Thalyta says

    February 26, 2013 at 4:27 pm

    22:17
    Had to rest quite a bit between running and burpees.

    Reply
  87. Christy Homan says

    February 27, 2013 at 1:26 am

    20:21

    Reply
  88. Dusty Gauthier says

    February 28, 2013 at 4:40 am

    25:51

    Reply
  89. Kate Huether says

    February 28, 2013 at 3:25 pm

    18:41 as rx'd, plus boy pushups in burpees

    Reply
  90. Maria Ernestine says

    March 1, 2013 at 12:52 pm

    Pat and Maria – 19:48

    Reply
  91. Nissa V says

    March 3, 2013 at 6:43 pm

    22:33. Yowsah.

    Burpee form is much improved from when we started this challenge (and my first crossfit). That is motivating and makes me hate them less.

    Run speed is e v e r s o s l o w l y improving, too. I can't maintain at 7:30pace for more than a couple 400s but it's progress!

    Reply
  92. Nissa V says

    March 3, 2013 at 6:43 pm

    22:33. Yowsah.

    Burpee form is much improved from when we started this challenge (and my first crossfit). That is motivating and makes me hate them less.

    Run speed is e v e r s o s l o w l y improving, too. I can't maintain at 7:30pace for more than a couple 400s but it's progress!

    Reply

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