Friday 03.29.13

3 rounds for time of:
50 Squats
50 Butterfly sit-ups
10 Hang power cleans, 20-30 lbs

Compare to 07.09.12

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 your last 8 days STRONG!!


  1. 14:51
    10# dumbbells (didn't feel like I did the hang power cleans properly)
    Needed assistance (pull on legs) for round 2,3 sit-ups
    Had to take breaks for round 2,3 squats. Legs are putty.

  2. 14:14
    30 lbs for hang power cleans
    Full squats (almost butt to floor)

    Happy Easter to those families celebrating!

  3. 13:32
    10 lb dumbbells for hang power cleans

  4. 13:25
    20lb hang power cleans-needed heavier weight
    I went into this thinking the squats were going to be hard, but instead it was the sit-ups. Whew!!
    Happy Easter to all!

  5. 13:09
    30# power cleans
    Sit ups were killer today

  6. 14:17 16# dumbbellls for the hang clean and I had to do some crunches with my cfsu. Also had a 20# hugger for one round of squats. Man I love my little guy!! Thanks for helping me be a stronger mama!!!

  7. 11:07 (compare to 9:07 in July)
    Doesn't seem quite right, but I'm still a little sick and I did my middle set of sit-ups oblique…

  8. 9:15 compared to 7:20 last time… I'm with you Britta, doesn't seem quite right?! Maybe one difference is I think last time I didn't do actual crossfit sit-ups? I know they slow me down a bit…

  9. Second time I've done this! I pushed the button for the timer but didn't realize until I was done that it never started! :-/

    1. Alea- no gym necessary for anything we do. That is the point of Crossfit Mamas, to workout at home. You can do hang cleans with dumbbells. I did mine with two 20 lb dumbbells. 🙂

  10. 18:47 – 31# hang cleans – SO glad this week is in the bag! Y'all have a good weekend!! 🙂

  11. 16:45
    Butt to floor squats.
    40 lb clean

    That was hard and I doubled my time from last year, but it isn't always about faster. I beat the old me because I perfected and progressed in my squats, going down double as far, I perfected my sit-ups by doing crossfit sit-ups which take double as long, and I doubled my weight for cleans. So I am happy about my longer time because I know I pushed myself and am improving in strength, endurance, and form and not just speed. 🙂

    1. This is how I feel Jenni! Its why my time seems so slow sometimes!

  12. 11:55 45#bar for cleans
    have a great easter weekend everyone!

  13. 15:15
    could only do crossfit sit ups for one set then did crunches, 7 lb dumbells then 15 lbs for the last 2 sets of cleans…not sure I'm doing those right
    Did all workouts the for my first week…sore!

  14. 9:50

    65# hang power clean

    Cfsu with folded hand towel behind my Lower back. It helps but they are still tough!

  15. 17:31. Did crossfit sit-ups first round, alternated in crunches for others. 8lb dumbells on cleans.

  16. 16:51
    12#db for hpc – cleans still feel awkward and am unsure I am doing them correctly…

  17. 24:25 my first WoD done as rx! 20# for power cleans. Those cfsu kicked my butt and took up all the time

  18. I was slower this time than last… 12:13 last July and 13:50 today. I feel my squats were lower and did cfsu's.

    Good workout! Hope everyone has a great Easter!

  19. 16:43
    I was getting a lot of "help" during the sit-ups. My one-year-old thinks me laying on the floor is an invitation for hugs and wrestling. It's hard to turn him down.
    10 lb. dumb bells for the hang cleans

  20. 2 rounds in 9 min – break to tend to a toddler tantrum – then finished one more round in 5 min

  21. 14:40
    30# hang power cleans
    3k run to start

    Done on Monday… looking forward to the "Rest Day" tomorrow (eep!)

  22. 15:37
    20# hpc
    Battling thru a rough cold/sickness. But gave it my all!
    Did on Monday… Only 13 more days til Maui!!!!!

  23. 7:44
    Standing opposite knee to elbow for sit ups (pregnant)
    30lb hang power clean

  24. 16:42
    Lots of modifications
    Tried double unders mixed in with 100 jump ropes, missed each one by a half a second. I will conquer them!

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