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Hiit Mamas

Drop Your Excuses To The Floor

Thursday 03.14.13

“Francesca”

3 rounds, 21-15-9 reps, for time of:
Thrusters, 20 lbs (total)
Butterfly sit-ups

It will look like this:
21 Thrusters
21 BFSU
15 Thrusters
15 BFSU
9 Thrusters
9 BFSU
repeat entire thing 2 more times.

Compare to 01.05.12 (even though none of us did 3 rounds!)

90 DAY CHALLENGE: DAY 67
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
get 8 hours of sleep
finish strong!
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Tagged With: 21-15-9, 3 rounds, 90 Day Challenge, Francesca, sit-up, thruster 111 Comments

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Comments

  1. Denise says

    March 14, 2013 at 10:39 am

    11:34 as RX'd

    Reply
  2. Steph says

    March 14, 2013 at 11:04 am

    19:21…wow… Followed by 10 mins of yoga with my lil guy!

    Reply
  3. Abby says

    March 14, 2013 at 11:09 am

    11:57 as rx'd

    Reply
  4. Kim Jackson says

    March 14, 2013 at 11:54 am

    12:39
    15 lb weight.
    Loving crossfit mamas…thank you!!

    Reply
  5. Megan Jordan says

    March 14, 2013 at 12:00 pm

    9:46

    Reply
  6. aj says

    March 14, 2013 at 12:02 pm

    10:47–8lb dumbbells for it all.

    Reply
  7. Hanna V says

    March 14, 2013 at 12:05 pm

    11.22
    26 lbs, 12 kg
    On first round did the 9 reps with 35 lbs, 16 kg

    Reply
  8. Bethyfly says

    March 14, 2013 at 12:21 pm

    23.46

    Reply
  9. Kirsten says

    March 14, 2013 at 12:58 pm

    9:25 15# for thrusters, crunches for cfsu

    Reply
  10. Heather Lipe says

    March 14, 2013 at 12:58 pm

    11:35 (with about a million interruptions from my kiddos 🙂

    Reply
  11. LeeMac says

    March 14, 2013 at 1:02 pm

    10:46 as rx'd

    Reply
  12. Jen Morse says

    March 14, 2013 at 1:12 pm

    27:27
    50#
    Full squat and extension every time
    Going to attempt 13.2 as rx'd hopefully tomorrow.
    75# shoulder to over head will be a challenge for me!
    Wish me luck!

    Reply
    • SarahMC says

      March 19, 2013 at 10:28 pm

      You are such an inspiration

      Reply
  13. Gina Tate says

    March 14, 2013 at 1:19 pm

    31 mins
    35# thrusters
    have a head cold..not a whole lot of motivation..was so tempted to scale back the weight..stuck it out though and finished!

    Reply
  14. Kathy Cohen says

    March 14, 2013 at 1:27 pm

    9:40
    20 minute run

    Reply
  15. Sarah says

    March 14, 2013 at 1:31 pm

    13:02
    1st round 30#
    2nd and 3rd #20

    good to be back!

    Reply
  16. Sarah says

    March 14, 2013 at 1:33 pm

    just realized the weight was suppoed to be 20#. how did i read 35#?! good grief!

    Reply
  17. Courtney says

    March 14, 2013 at 1:34 pm

    8:19
    Maybe I didn't do the thrusters right??

    Reply
  18. Becky says

    March 14, 2013 at 1:35 pm

    17:19

    Reply
  19. Heather says

    March 14, 2013 at 1:39 pm

    12:58.

    Reply
  20. Rissa W says

    March 14, 2013 at 1:56 pm

    10:40 as rx'd. working my way to full squat. Today was a challenge for me, not much energy during my workout.

    Reply
  21. Fortnergang says

    March 14, 2013 at 2:13 pm

    13:29. Sweat is pouring now!

    Reply
  22. Sarah says

    March 14, 2013 at 2:22 pm

    11:37. Yea done!!

    Reply
  23. Ronna James says

    March 14, 2013 at 2:27 pm

    14:11
    30# thrusters

    2.5 mile run

    Reply
  24. Creative Corner says

    March 14, 2013 at 2:29 pm

    14.04

    Reply
  25. Rebecca says

    March 14, 2013 at 2:46 pm

    First crossfit ever! 19:30 with 8lbs dumbbellls, so does that mean 16# total? Oh and I did crunches on the last round. Thanks jenni!

    Reply
    • Jenni says

      March 14, 2013 at 4:57 pm

      Yes. 16 lbs was the total weight you lifted so that would be total weight.

      Reply
  26. Jill says

    March 14, 2013 at 2:55 pm

    12:46 12 lb weight

    Reply
  27. Kate Huether says

    March 14, 2013 at 2:56 pm

    11:46 with 30 lb thrusters. Happy pi day!

    Reply
  28. Ian and Amy says

    March 14, 2013 at 2:59 pm

    11:32

    Reply
  29. Brent and Britta says

    March 14, 2013 at 3:03 pm

    8:37 – 20 lbs.

    Reply
    • Brent and Britta says

      March 15, 2013 at 1:19 pm

      Oops, just realized I did push-press I stead of thrusters…

      Reply
  30. Tracey Isom says

    March 14, 2013 at 3:04 pm

    14:58 as rx'd

    Reply
  31. bkbishopfamily says

    March 14, 2013 at 3:04 pm

    11:32

    20#th
    1 rd cfsu, 2&3 rd mcfsu

    Reply
  32. Lucy says

    March 14, 2013 at 3:09 pm

    I'm back!
    21:32
    3 rounds
    12lbs

    really had to talk myself into a third round but I did it!

    Reply
  33. Karen says

    March 14, 2013 at 3:32 pm

    15:58. Felt slow but I did it.

    Reply
  34. Katherine says

    March 14, 2013 at 3:37 pm

    oops – am only now realizing I did it wrong. I only went through the 21-15-9 cycle once but am now showered so it's what it is. 4:44

    Reply
  35. Katie says

    March 14, 2013 at 3:40 pm

    11:13
    16# thrusters

    Reply
  36. tanya says

    March 14, 2013 at 3:55 pm

    12:13 with 16# thrusters

    Reply
  37. Beattie Family says

    March 14, 2013 at 3:57 pm

    14:45 as Rxed.

    Reply
  38. Valentine says

    March 14, 2013 at 3:57 pm

    11:28 as RX'd

    Reply
  39. Lila says

    March 14, 2013 at 4:26 pm

    13:18
    as RX'd
    7.5 km bike to start.

    Reply
  40. Jana Pace says

    March 14, 2013 at 4:30 pm

    18:45 10lbs

    Reply
  41. Aly says

    March 14, 2013 at 4:32 pm

    15:28 rx'd

    Reply
  42. Karolina says

    March 14, 2013 at 4:33 pm

    I like this challenge it's really motivating:) I should do a challenge too! I'm also CrossFiting and blogging, but in Poland 🙂
    Greets from Warsaw!

    Reply
  43. Cassie says

    March 14, 2013 at 5:19 pm

    10:48
    25 #s first 2 rounds
    15 #s 3rd round

    Reply
  44. Amber Carter says

    March 14, 2013 at 5:24 pm

    14:22 25lbs

    Reply
  45. Jessica Timmons says

    March 14, 2013 at 5:26 pm

    14:35 with 25lb dumbbells to failure, then dropped to 15lb dumbbells

    Lots of baby/dog/little miss interruptions this morning!

    Reply
  46. Kristin says

    March 14, 2013 at 6:04 pm

    3:45 w/ 25 lbs… just realized I did this wrong, I did one set of 21-15-9 instead of 3.

    Then I ran a mile on the treadmill.

    Reply
  47. Missy says

    March 14, 2013 at 6:36 pm

    13:17

    Also ran/walked 3 miles

    Reply
  48. thea says

    March 14, 2013 at 7:07 pm

    11:38

    Reply
  49. Berta Crowe says

    March 14, 2013 at 8:07 pm

    13:01 Not bad, not great. My sit-ups got worse but my thrusters got better – go figure!

    All thrusters w/24#.

    Sweaty, sweaty, sweaty = happy, happy, happy! 🙂

    Reply
  50. Jenelle says

    March 14, 2013 at 8:18 pm

    9:31 as rx'd!
    lungs burning, sweaty shaky mess, but I did it. 🙂

    Reply
  51. The Fuller's says

    March 14, 2013 at 8:20 pm

    18:43 with 30# weights and really worked on form today.

    Reply
  52. Bethany Ingram says

    March 14, 2013 at 8:25 pm

    10.59 35lb alt 20lb (50:50)

    Reply
  53. Mary says

    March 14, 2013 at 8:55 pm

    11:04 did scissor kicks instead of cfsu. sweaty and feeling good, didn't think i could get through it!

    Reply
  54. Rujoco03 says

    March 14, 2013 at 10:14 pm

    17:56 as rx'd

    Reply
  55. mommaof5 says

    March 14, 2013 at 10:48 pm

    14:20
    Did front squats instead of thruster…my bad. I'm still learning the crossfit lingo. That's okay my shoulders were sore from yesterday's workout.

    Reply
  56. Lea says

    March 14, 2013 at 10:57 pm

    10:32 as rx'ed

    Reply
  57. Tambra M says

    March 14, 2013 at 11:21 pm

    15:18

    Reply
  58. Jenni says

    March 14, 2013 at 11:40 pm

    14:03
    As RXed.

    Reply
  59. Molly Swafford says

    March 14, 2013 at 11:44 pm

    16 minutes with 10 pounds total for thrusters and occasional assist with sit-ups

    Reply
  60. er.une says

    March 14, 2013 at 11:51 pm

    10:21
    15# thrusters

    Reply
  61. Alea Herrmann says

    March 15, 2013 at 12:28 am

    11:20

    Reply
  62. Kim V says

    March 15, 2013 at 12:37 am

    11:13 as RX'd!!

    Reply
  63. LindaK says

    March 15, 2013 at 12:39 am

    9:29 (crunches–can't do sit-ups after back surgery)

    Reply
  64. April Lowe says

    March 15, 2013 at 12:41 am

    Brand new member =) WOW!!
    Used 15lb for each bell and did whole routine..although took me longer than most 19.32..but did it =)

    Reply
  65. ~MT says

    March 15, 2013 at 12:53 am

    15:16…first xfit wod…holy s***!!! Felt great though!

    Reply
  66. Staci Owens says

    March 15, 2013 at 1:16 am

    16:16

    40# thrusters

    Tough workout! Love it!

    Reply
  67. Rachael says

    March 15, 2013 at 1:28 am

    13:16
    20 lb thrusters

    Reply
  68. Jen says

    March 15, 2013 at 2:07 am

    10:13

    Reply
  69. Jen says

    March 15, 2013 at 2:07 am

    10:13

    Reply
  70. Heather Foster says

    March 15, 2013 at 2:16 am

    9:09
    Subbed push press for thrusters (knee)
    Love to still sweat when I'm laid up 🙂

    Reply
    • Linda Slater says

      March 15, 2013 at 3:00 am

      My Hero! Bragging Rights!

      Reply
  71. Kalyn says

    March 15, 2013 at 3:35 am

    14:04
    10# thrusters

    Reply
  72. Donette says

    March 15, 2013 at 4:15 am

    14:01 as rx'd.

    Reply
  73. Linda Slater says

    March 15, 2013 at 4:39 am

    One Round:

    21 MInute Jog
    21 CFSU's
    15 Minute Jog
    15 CFSU's
    9 Minute Jog
    9 CFSU's

    Reply
  74. The Roberts Family says

    March 15, 2013 at 4:56 am

    15:13
    As rx'd
    Dying….

    Reply
  75. sullyjam says

    March 15, 2013 at 5:23 am

    18:21
    35# thrusters!
    1 mi. run before
    1 mi. run after (very slow! 😉

    Reply
  76. Christy Homan says

    March 15, 2013 at 9:27 am

    12:01 as RX'd.

    Reply
  77. PTRunner says

    March 15, 2013 at 11:05 am

    10:10

    Reply
  78. KPgr8ful says

    March 15, 2013 at 11:10 am

    13:37 as Rx'd

    Reply
  79. Mindy Kroll says

    March 15, 2013 at 11:12 am

    15:15 with 40#.

    Reply
  80. erin elmore says

    March 15, 2013 at 1:04 pm

    Ran 800 meter to warm up
    Wod as Rxed 14 minutes flat
    Ran 800 meters for cool down
    I hate sit-ups!!!! Great workout though! Thanks Jenn!

    Reply
  81. emily c says

    March 15, 2013 at 3:28 pm

    17 minutes. really focused on my thruster technique. Getting stronger!!! 🙂

    Reply
  82. emily c says

    March 15, 2013 at 3:29 pm

    17 minutes. really focused on my thruster technique. Getting stronger!!! 🙂

    Reply
  83. Duke~N~Morghan says

    March 15, 2013 at 4:09 pm

    9:00

    Reply
  84. Gillian Monte says

    March 15, 2013 at 5:06 pm

    10:51.
    10lb for thrusters.

    Reply
  85. Lauren says

    March 15, 2013 at 5:21 pm

    10:15. Halfway thu switched to crossfit crunches 😉

    Reply
  86. LaineyLove5 says

    March 15, 2013 at 6:41 pm

    so didn't do this right. Will do on Saturday! At least I got a mini of this in on Thursday followed by some soccer! 🙂

    Reply
  87. mary says

    March 15, 2013 at 8:17 pm

    9:31 as rx'd

    Reply
  88. Thalyta says

    March 15, 2013 at 8:54 pm

    14:19

    Reply
  89. Sarah B. says

    March 15, 2013 at 8:59 pm

    19:43.
    I did the first round in a little over 5 minutes, so I thought I might finish faster than this, but I was moving so slow by the end!

    Reply
  90. Jessica says

    March 15, 2013 at 10:11 pm

    19:04. Used 8 lb dumbells.

    Reply
  91. meolin says

    March 15, 2013 at 11:12 pm

    20:00 as rx'd

    Reply
  92. yelly16 says

    March 15, 2013 at 11:13 pm

    13:10 as rx'd!

    Reply
  93. kelley P says

    March 16, 2013 at 12:30 am

    14:39 as rx'd

    Reply
  94. Ruth Anne says

    March 16, 2013 at 1:25 pm

    10:40 as rxd

    Reply
  95. Kimberly says

    March 16, 2013 at 7:46 pm

    10:49 as rx'd

    Reply
  96. The biznizzle says

    March 16, 2013 at 8:36 pm

    12:27 as rx'd

    Reply
  97. Brian and Becky Harrell says

    March 18, 2013 at 4:57 am

    ran 5k
    then 11:42 as RX'd

    Reply
  98. Katie B says

    March 18, 2013 at 11:31 am

    17:51

    Reply
  99. Katy says

    March 18, 2013 at 8:43 pm

    took me about 20 minutes. Hard to gauge because my kids were literally climbing on me during the sit-ups. But I did 25# thrusters.

    Reply
  100. SarahMC says

    March 19, 2013 at 10:29 pm

    31:37
    25#
    Added 1000m run before each round

    Reply
  101. LaToiya Bates says

    March 20, 2013 at 10:05 am

    26:32 20# arms are jelly from yesterday's and todays

    Reply
  102. Maria Ernestine says

    March 21, 2013 at 11:46 am

    Pat – 1st rd #55 2/3 #45 – 11:53
    Maria – #25 – 12:35

    Reply
  103. Stefanie says

    March 21, 2013 at 4:03 pm

    13:06, but there was a BIG break in between the 21 and the 15 on the last round. I had to take the garbage out to the road and save my seedlings from the incoming storm. Other than that, as rx'd.

    Reply
  104. kamaile says

    March 21, 2013 at 7:35 pm

    12:47 with 10lb weights since that's all we have at home 🙂 still a great workout and I'm feeling great!!

    Reply
  105. Dusty Gauthier says

    March 23, 2013 at 4:32 am

    I completely read this wrong and only did 1 round.

    4:01 for 1 round

    Reply
  106. Kelli A says

    March 25, 2013 at 7:06 pm

    13:36

    Reply
  107. mbrous2 says

    January 6, 2014 at 12:20 am

    11:38
    25#

    Reply

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