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Hiit Mamas

Drop Your Excuses To The Floor

Thursday 02.28.13

5 rounds for time of:
9 Deadlifts, 40 lbs
6 Hang power snatch, 20 lbs
3 Front squats, 40 lbs

Compare to 12.27.11

hang power snatch demo:
Can use the same form with dumbbells.

90 DAY CHALLENGE: DAY 53
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
no fried food

*sorry to those of you who did this WOD yesterday! That was a mistake…me being human again, dang it! When will I get my super powers!?!? 😉 Just do Wednesday’s WOD today if you already did this one.

*****SPECIAL NOTE: from another woman trying to make a difference***** 

“I ran across your blog and noticed the great
content on your site. I recently have
been researching
and writing about how staying physically fit can be extremely
beneficial to
people going through cancer treatments. Exercise can be a
conduit for healing
of many different diseases (including cancer) by giving back
energy levels,
reducing stress, creating better blood flow, etc. I truly
believe an article on
fitness while going through cancer will benefit your readers
tremendously. This
is an important message to get out there so please let me know
if you would be
interested in seeing it and sharing it with your readers.
Thank you for all you do in
making a
difference, Melanie“
She has a great article about fitness and cancer and a blog that you should check out if you are dealing with cancer. 


www.mesothelioma.com

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Tagged With: 5 rounds, 90 Day Challenge, deadlift, snatch, squat 89 Comments

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Comments

  1. Hanna V says

    February 27, 2013 at 10:19 am

    3.28 5 rounds
    4.20 6 rounds

    Quick and fun,
    Only 8 kg, Almost 18 lbs on snatches,
    18 kg, 40 lbs others

    Reply
  2. Abby says

    February 27, 2013 at 11:54 am

    5:24 20# for all

    Reply
  3. Autumn Rose says

    February 27, 2013 at 12:12 pm

    4:40 Rxd lbs on all, bumbells for snatches!! Nice!!

    Reply
  4. Kim Jackson says

    February 27, 2013 at 12:20 pm

    5:48 20lbs on all.

    Reply
  5. Elisse says

    February 27, 2013 at 12:20 pm

    6:31 with 40lb barbell. Did hang power cleans instead of snatches – oops! Not a fan of Olympic lifts for time. Would rather focus on form at a steady pace.

    Reply
  6. Hannah says

    February 27, 2013 at 12:44 pm

    5:30 for all.

    I did shoulder presses instead of snatches though because I couldn't seem to get my form right and didn't want to injure myself.

    12# dumbbells for everything.

    Reply
  7. aj says

    February 27, 2013 at 12:56 pm

    Didn't realize this was not Wednesdays WOD until after I finished! 😉
    4:48 10 lb dumbells

    Reply
  8. Kimberly says

    February 27, 2013 at 1:21 pm

    3:59
    20lb deadlifts
    20lb snatches
    30lb front squats

    Reply
  9. Mjordan says

    February 27, 2013 at 1:34 pm

    7:14
    45# DL
    15 # HPS
    45# FS

    Reply
  10. Rachael says

    February 27, 2013 at 1:37 pm

    5:01
    30 lb. deadlifts
    20 lb. power snatch
    30 lb. front squats

    Reply
  11. Rachael says

    February 27, 2013 at 1:40 pm

    Wait….I'm confused. Why is Thursday's wod up already? Are we supposed to do the one that says Wednesday?

    Reply
  12. Joy Helgren says

    February 27, 2013 at 2:11 pm

    I was confused too and did the Wednesday one but looks like everyone else is doing Thursday?! Dunno but glad that I have Wednesdays over with! SHOO!

    Reply
  13. jennyt says

    February 27, 2013 at 2:19 pm

    2:56 but 30# barbell for all

    Reply
  14. Aly says

    February 27, 2013 at 3:24 pm

    Darn didn't see Wednesdays WOD, will have to do that tomorrow.
    4:44 20 lbs all
    6 rounds

    Reply
  15. Denise says

    February 28, 2013 at 11:35 am

    4:13 as RX'd.

    Reply
  16. Katie B says

    February 28, 2013 at 11:52 am

    5:02 w 20-lb dumbells

    Reply
  17. Becky Parker says

    February 28, 2013 at 12:02 pm

    Did this workout on Wed.
    lifts 45#
    hps 15#
    squats 45#
    6:56 … it was the first time I'd ever done front squats so I did the workout again to see if I could do it faster … 6:20. 90 deadlifts in one workout – wow!

    Reply
  18. Alea Herrmann says

    February 28, 2013 at 1:19 pm

    6 rounds 4:16 30# on everything. Shoulder presses instead of power snatches

    Reply
  19. Tiffani Leavitt says

    February 28, 2013 at 1:33 pm

    4:29. Did push presses instead of the power snatches. Just struggled with my form. But rx'd weights for all. Did this yesterday, so I'll be doing the Hero wod today.

    Reply
  20. Ronna James says

    February 28, 2013 at 2:07 pm

    5:30
    DL 30#
    HPS 25#
    FS 30#

    3.2 mile run

    Reply
  21. thea says

    February 28, 2013 at 2:20 pm

    5:00

    Reply
  22. bkbishopfamily says

    February 28, 2013 at 2:25 pm

    5:12

    35# for all

    slow but worked to get good form

    Reply
  23. Rujoco03 says

    February 28, 2013 at 2:31 pm

    4:20 12 lbs for all because its all I have…going to go purchase weights today!!

    Reply
  24. Katherine says

    February 28, 2013 at 2:43 pm

    5:07 as RXed using db'x

    Reply
  25. jennyt says

    February 28, 2013 at 3:12 pm

    Yesterday's workout
    42:11
    subbed 3000m bike for each 1000m run all else as rx'd

    Reply
  26. Jill says

    February 28, 2013 at 3:39 pm

    6:23

    7 1/2 weights
    12 lbs
    7 1/2 lbs

    Reply
  27. There Once Was A Bee says

    February 28, 2013 at 3:47 pm

    5:23
    42# for all

    Reply
  28. Brent and Britta says

    February 28, 2013 at 3:49 pm

    3:13
    20 lbs. all

    Reply
  29. Jen Roe says

    February 28, 2013 at 3:53 pm

    Ran 5 miles then

    60lb DL
    25lb snatch
    60lb squat

    **forgot to start watch

    Reply
  30. Katie says

    February 28, 2013 at 3:55 pm

    5:10
    All 30# weights

    Reply
  31. Jana Pace says

    February 28, 2013 at 4:37 pm

    6:45 10 lb db. Presses instead of snatches.

    Reply
  32. Karen says

    February 28, 2013 at 4:53 pm

    4:32. Only used 20 lbs for everything. Don't have enough equipment at home.

    Reply
  33. katyjrogers says

    February 28, 2013 at 5:23 pm

    5:10 using 10 lb dumbbells.

    Reply
  34. Erin Calles says

    February 28, 2013 at 5:24 pm

    7:49
    65 lbs Dead lifts
    35 lbs for everything else

    Reply
  35. wow mom says

    February 28, 2013 at 5:41 pm

    5:38
    25#, 15#, 15#

    Reply
  36. Gillian Monte says

    February 28, 2013 at 5:53 pm

    4:27.
    20lb for deadlifts, 10lb for the other 2.

    Reply
  37. Jen Morse says

    February 28, 2013 at 5:54 pm

    90# deadlifts
    50# snatches
    60# front squats

    8:57

    Reply
  38. Becky says

    February 28, 2013 at 5:55 pm

    8:30

    I hope to get these crossfit terms down soon! I kept having to go back to the demonstrations to make sure I was doing them right.

    Reply
  39. Gina Tate says

    February 28, 2013 at 5:56 pm

    I was really really slow but I tried to use as much weight as I could handle

    10:05

    60# dl
    35# hps
    60# front squat

    Reply
  40. Missy says

    February 28, 2013 at 6:30 pm

    10# 4:37

    Reply
  41. kasey says

    February 28, 2013 at 6:56 pm

    4:52 with 45# bar on all

    Reply
  42. Jen Morse says

    February 28, 2013 at 6:56 pm

    Ok, so Gina and I went to the gym today! Imagine it, there is one on the main island, but it's a 30 min ferry ride, so we generally just prefer to workout at home.
    Anywho, since we were there and had the equipment, after todays wod, we did the original HERO from yesterday, which is
    1000m row
    50 pull-ups
    1000m run
    50 push-ups
    Holy hard!! My arms are still jello! Yesterday was bad enough, but this kicked butt 🙂
    Took me 54 and some change, I erased my time by mistake, whereas yesterday took 44. My pullups were assisted but the rest as rx'd.
    Def got the burn today!

    Reply
  43. Jen Morse says

    February 28, 2013 at 6:57 pm

    Oh, and that was for 3 rounds… 🙂

    Reply
  44. LeeMac says

    February 28, 2013 at 7:26 pm

    4:35 as rx'd

    Reply
  45. Sarah B. says

    February 28, 2013 at 7:33 pm

    4:41, I think. I'm 99% sure that was my time for 5 rounds, but it seemed so fast I did another round just for good measure. Total time was 5:35.
    I only used my 10 lb. dumb bells for all exercises, so maybe that's why it went so fast.

    Reply
  46. Amber Carter says

    February 28, 2013 at 7:56 pm

    3:58

    Reply
  47. Marcella Barta says

    February 28, 2013 at 8:15 pm

    11:33 as Rx'd
    I've never done a hanging power snatch or any move like it so I had my husband watch me and make sure my form was correct. By the way deadlifts are my nemesis, I hate them.

    Reply
  48. Heather Foster says

    February 28, 2013 at 8:17 pm

    4:01

    Reply
  49. Jenni says

    February 28, 2013 at 8:49 pm

    4:14
    As RXed.

    Same time as last year but with heavier weights.

    Reply
  50. Ashley says

    February 28, 2013 at 8:51 pm

    2:50 – Thrusters instead of hps – all with 45# bar – looking at times maybe I got lost and only did 4…

    Reply
  51. Liz says

    February 28, 2013 at 9:07 pm

    3:57 6 rounds with 20 lbs

    Reply
  52. amoritz says

    February 28, 2013 at 10:15 pm

    4:27. 20 lbs for all… Really need some heavier weights

    Reply
  53. Linds says

    February 28, 2013 at 10:44 pm

    20 lbs. for all

    5:30

    Reply
  54. Mandy says

    February 28, 2013 at 11:43 pm

    35 lbs. For all.
    5:18

    Reply
  55. Bondanza Bonanza says

    March 1, 2013 at 12:00 am

    6:10

    Reply
  56. Bethyfly says

    March 1, 2013 at 12:12 am

    6.22 with 20 lbs and an extra round of dead lifts at 40lbs

    Reply
  57. Lea says

    March 1, 2013 at 12:19 am

    6:38

    45# deadlifts
    25# plate for power snatch
    43# front squats

    Reply
  58. Lila says

    March 1, 2013 at 12:20 am

    5:20
    30lb bar for each exercise
    3k run

    Reply
  59. Alisa says

    March 1, 2013 at 12:23 am

    5:55

    DL 28.6#
    FS 28.6#
    Then ran a 9:45 mile

    Reply
  60. LindaK says

    March 1, 2013 at 12:26 am

    5:53

    Reply
  61. Christy Homan says

    March 1, 2013 at 12:46 am

    4:48
    40# bar for all! Loved moving the weight! Makes me feel super tough!

    Reply
  62. Jennifer Gratiot says

    March 1, 2013 at 1:25 am

    5.18, thanks!!

    Reply
  63. missm23 says

    March 1, 2013 at 1:36 am

    Forgot timer and did 6 rounds on accident, but snatch form felt off and only have 20 lbs

    Reply
  64. yelly16 says

    March 1, 2013 at 1:52 am

    5:13! Great wod

    Reply
  65. The Fuller's says

    March 1, 2013 at 2:21 am

    4:25

    Reply
  66. kewallace says

    March 1, 2013 at 2:42 am

    5 rounds – 4:49 minutes

    Reply
  67. cswang says

    March 1, 2013 at 2:51 am

    5:31 heart beating

    Reply
  68. emily c says

    March 1, 2013 at 2:53 am

    4:49 loved it!

    Reply
  69. Beattie Family says

    March 1, 2013 at 2:58 am

    4:30, did 30 for squats and deadlifts, and shoulder press instead of snatches, my back has been sore. Hitting the elliptical now.

    Reply
  70. Christina Calhoun says

    March 1, 2013 at 3:17 am

    5:31

    Reply
  71. Christina Calhoun says

    March 1, 2013 at 3:17 am

    Plus 3 mile run

    Reply
  72. Stefanie says

    March 1, 2013 at 4:32 am

    5:03 – I think? Everyone wanted to talk to me during this workout, and I kept going, but lost track of my rounds. So that was at least 5 rounds. Maybe six. And I messed up my knee pretty good yesterday, so those squats might not have been the best form.

    Reply
  73. Tambra M says

    March 1, 2013 at 4:44 am

    5:31

    Reply
  74. laura says

    March 1, 2013 at 4:47 am

    6:34. Used 45# bar for deadlift& snatches,20# dumbells for front squats. Had issues with my form on snatches-sometimes did more like a push press but tried as best as I could for my first time doing them.

    Reply
  75. Linda Slater says

    March 1, 2013 at 5:49 am

    4:33

    Reply
  76. Mindy Kroll says

    March 1, 2013 at 1:42 pm

    8:00, 75# DL, 40# Snatch and 6 squats (40#) each round.

    Reply
  77. PTRunner says

    March 1, 2013 at 8:37 pm

    5:00, thrusters for snatch

    Reply
  78. Sarah says

    March 1, 2013 at 11:09 pm

    Made this up today. But messed up and did hand squat cleans instead of snatches. And did everything with 20 lbs total dumbells. 3:45. Least I did something:)

    Reply
  79. KPgr8ful says

    March 2, 2013 at 2:53 am

    4:30
    Sub'd push press w/ resistance tube for snatch.

    Reply
  80. kauffmangirl says

    March 2, 2013 at 3:10 am

    8 min 115# deadlifts, 40# snatches, and 60# front squats.
    Time long because of switching weight between each lift.

    Reply
  81. er.une says

    March 2, 2013 at 3:35 am

    4:37
    25# for all
    6 rounds

    Reply
  82. Kate Huether says

    March 2, 2013 at 6:51 pm

    5:36 with 30lb snatches, rest as rx'd. Love these Shorties!!

    Reply
  83. SarahMC says

    March 3, 2013 at 3:56 pm

    8:50
    45# deadlifts and squats
    20 lb snatches

    Reply
  84. mommaof5 says

    March 4, 2013 at 1:50 am

    7:12

    Reply
  85. Dusty Gauthier says

    March 6, 2013 at 7:46 pm

    6:21

    30lbs for deadlifts

    Reply
  86. LaToiya Bates says

    March 7, 2013 at 10:46 am

    5:38 only have 10 # weights gonna get more this weekend but loved it, for my arms

    Reply
  87. Maria Ernestine says

    March 7, 2013 at 12:50 pm

    Pat and Maria – 5:17

    Reply
  88. Nissa V says

    March 10, 2013 at 3:40 pm

    6:45
    Can't make 40# at home so I did:
    30#, 20#, 30#

    Still monitoring form on squats to protect knees. First time with hang power snatch so I was really careful with form there, too, ie slow.

    Reply
  89. Erin Dwyer says

    March 21, 2013 at 12:46 pm

    6 min on the dot

    45lb deadlift
    20lb dumbbell hang power snatch
    45lb front squat

    Reply

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