Friday 03.01.13
21-15-9 reps for time of:
Dumbbell squat clean, 20 lbs
Butterfly sit-ups
Follow us on Pinterest
Like us on Facebook
Follow us on Twitter
Follow us on Instagram (#hiitmamas)
90 DAY CHALLENGE: DAY 54
Vi-shake
no caffeine
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
5 Benefits of Sleep
NEXT WEEK’S ADDED CHALLENGE: get 8 hours of sleep
5 Benefits of Sleep
1. Health: Not getting enough Z’s can compromise your immune system making you more susceptible to viruses. Plus, living in a constant state of sleep debt can contribute to high blood pressure, cardiovascular disease and type 2 diabetes.
2. Smarts: Even though your body is at rest, your brain is
buzzing. During sleep is when the brain sorts and processes information
you absorbed while awake.
buzzing. During sleep is when the brain sorts and processes information
you absorbed while awake.
3. Weight Control: Recent research indicates a relationship between insufficient sleep and inability to lose or even maintain weight.
4. Coordination: Trying new activities that require
coordination like step aerobics and playing the piano can be made more
difficult after a bad night’s sleep.
coordination like step aerobics and playing the piano can be made more
difficult after a bad night’s sleep.
5. Beauty: They don’t call it “beauty sleep” for nothing. While you sleep, your body repairs itself.
Experts say you need 8 hours of sleep to avoid puffy, bloodshot eyes,
as well as dark under-eye circles and a pale washed-out complexion.
Experts say you need 8 hours of sleep to avoid puffy, bloodshot eyes,
as well as dark under-eye circles and a pale washed-out complexion.
Here is another great site about the importance of sleep to our heath and how much sleep our kids need: www.helpguide.org/life/sleeping
3:14
35 lbs
Have a great weekend everyone!
4:19, as rx'd
3:30 a s rx'd
5:24. 30lb squat cleans
Muscle Moms In The Morning
Heidi, Tatum, Katie, Donna
4:30 as fx'd
8:30-I am back from not working out!!!!! Knees are feeling better. Now to get with it!!!
3:52
5:35
5:33
5:31
4:09
10 lb dumbells
4:44
3:58 as rx'd
4.43 35lbs
Squat cleans are brutal! Done and loved it!
5:10
8:20.
4:01
4:00 quick and effective
6:19
5:04
5:09
4:29
Wow im impressed with everyone's times!
8:09 for me. Lost my motivation for a little bit but I'm back.
4:30, with the help of my 1 year old:). I didnt have time to figure out squat clean so I did regular squats with weights. grateful for a short workout I can do while my kids are underfoot, so thanks!
5:45
15# db
Added press at top of squat
5:58
12# db
my first time with squat cleans
8:37
45# bar..I don't have heavy enuf dumbbells
3:50
15-rep set was done with oblique sit-ups crossfit style.
7:30
Question: When using you say 20#, does that mean a 20# dumbbell in each hand? Or, does that mean 20# total?
4:01 Short and sweet!
7:05 first round 20 lb squats then 15 lb… Much better form!
5:22 30#
3:33 with 15 lbs.
7:45
All as rx'd
4:06 with 12# dumbbells
Then ran a 5k
5:40
30# squat clean
3:19
5:22
Not gonna lie – it was tough to get motivated today. I was up so much in the night being a mama. But I did it and feel better now! 4:25, subbed thrusters for the cleans (gotta work on form)
5:35.
3:30 as rx'd
7:33 1/2 regular squats
4:06 30 pounds
8:41 w/ 50# cleans
Did it again for speed,
4:14 with 20#
I am crazy sore from yesterday so this quick one was great!
5:14 as Rx'ed
4:51 with a bar instead of dumb bells. My knee is still messed up, so once again my squat form was a little funny.
5:15 with regular situps. Had my 3 year old stand on my feet so it took him some time to get his footing right each round.
5:00 21 with 45# bar rest w/ 30#
5:23
15#
5:38 2 10 lb dumbbells.
Totally forgot to set the timer. I think it was around 4 minutes
7:46
Probably could have gone faster, but I don't do squat cleans enough to have good form. I fell on my butt twice, so I decided to go slow and make sure I kept my balance. I still think I got a good workout 🙂
4:40
Ahhh completely forgot to keep time until half way through! Finished up with a 7.5 mile run! Half marathon, here I come! 🙂
I think I did it right. I got 3:10. Did 20 lbs total on squats.
All as rx'd
5:15
Added 3.5k run
4:09 as Rx'd hope everyone's weekend is wonderful!!
5:32 45# bar (only weight I have)
5:26
I did 8 lb kettlebell squat cleans — don't feel quite ready for the dumbbell squat cleans
5:35 after running 3 miles.
4:39
30 lb cleans
4:53 – 30#
6:02. My cleans are not perfect. I can't time my jump right so I end up just doing a double squat with a bicep curl. I need some practice. 🙂
4:59
Ended up doing front squats with 10# weights, though. Need to work on my form for cleans and didn't want to injure myself.
5:58 as Rx'ed
Those squat cleans got my thighs burning!
3:43. 15# kettle bell is all I have- squat clean technique is not quite there either, but I did it! Fast!!
4:30
Only have one 35# db today so did front squats with that
Whoops, I meant 3:40…little backwards due to motherhood exhaustion 🙂
4:38
25#
6:37.wasnt quite sure either if it was 20# Each or20#total so i did 20# each db.
4:48
4:44
11:02
Did 12lbs all together. Need to get heavier weights
8:22
9mins
26.5# bar
Worked hard on having good form for squat cleans.
Also ran 3miles
Great blog 🙂 I'm a crossfiter from Poland starting to discover the world of crossfit, maybe you would like to see my blog (www.runintocrossfit.blogspot.com) :)?
Karolina
8:30
45# Bar
First time with squat cleans. Tough but great!!
6:13
Forgot to start my timer….so no time for today. I didn't get a chance to watch the video on squat cleans so subbed with thrusters.
5:03 after taking 4 days off to recover from strep throat. Happy to be well enough to work out again.
7:42 – my first WOD! Holy cow… Did 10# in each hand.
4:46 as rx'd
5:11
6:16
6:50
40# bar for squat cleans
7:04
4:54 really worked on squat clean form today
4:38.
10lb for squat cleans.
4:14 with 30lbs
5:47
6:12 as rx'd
6:38
3:31 as rx'd.
4:15
Not feeling well and not sure I did as I should for the squat clean.
20lb squat clean
4:23
10#
4:56, pair 12lb dumbells – did on Wed 3/6
Pat – #65
Maria – #35
6:30
5:45
How are you people so dang fast??? I seem to have one speed for weight work where I just go at "the speed" and steadily power out all the reps. Crossfit is teaching me that I really have to keep my focus every second on speed!
First time with clean squats. Kind of fun, actually.
4:48
6:37 last set did 10 sit ups instead of just 6, quick WOD BUT I am actually sweating!!