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Hiit Mamas

Drop Your Excuses To The Floor

Tuesday 05.21.13

“Keller”

3 rounds for time:

Run 400 meters
21 Kettle bell swings, 20 lbs
12 Pull-ups (assist as necessary)

Compare to 09.11.12

Post time to comments.

90 DAY CHALLENGE II: DAY 44
Vi-shake
no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake 
3 glasses of water a day
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Tagged With: 3 rounds, 90 Day Challenge, Keller, kettle bell, pull-up, run 87 Comments

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Comments

  1. Rissa W says

    May 21, 2013 at 10:32 am

    10:26
    Ran inside, reverse pull ups

    Reply
  2. Denise says

    May 21, 2013 at 10:37 am

    14:20
    Outside run and kb (did 30 kb with 15 lbs kb b/c don't hv 20 lb)
    Used band on pullups

    Reply
  3. Kathy Cohen says

    May 21, 2013 at 10:55 am

    8:24

    Reply
  4. martha says

    May 21, 2013 at 11:01 am

    12:16
    #15 dumbbell swing
    5 real pull ups each round, rest chair assisted

    Reply
  5. Nikki French says

    May 21, 2013 at 11:25 am

    11:15ish…horizontal pull ups

    Reply
  6. Becky says

    May 21, 2013 at 11:34 am

    14:04
    20 lb dumbell swings
    Jump assisted pull ups

    Reply
  7. mbrous2 says

    May 21, 2013 at 11:39 am

    15:45
    Chair assist pull-ups

    Reply
  8. aj says

    May 21, 2013 at 12:09 pm

    6:08
    No running(rest day)
    20lb dumbbell swings
    6assisted pull-ups and 6 boy push ups for each round

    Reply
  9. Dawniey says

    May 21, 2013 at 12:24 pm

    11 minites. Do not have kettlebell. First 2 rounds used two 10lb dumbells, 3rd set used one 10 lb (could not hold both weights, kept slipping out of my hand), assisted pull-ups. I need to invest in 20 lb dumbells!!

    Reply
  10. Stephanie B. says

    May 21, 2013 at 12:34 pm

    14:34 15# kettle bell assisted pull-ups

    Reply
  11. Running T. says

    May 21, 2013 at 12:38 pm

    14:14
    9/11/12 time was 10:45
    The last day I consistently did the CFM WODS was 9/13/12 – clearly I have lost a lot of endurance and speed 🙁 It's OK – just going to get faster again!

    Did all as Rxd and used a tree outside to do pull ups 🙂

    Reply
  12. Living Simple Living Clean says

    May 21, 2013 at 1:27 pm

    16:28

    Reply
  13. bkbishopfamily says

    May 21, 2013 at 1:29 pm

    11:42

    20#db
    chair assist pu

    Reply
  14. Julia says

    May 21, 2013 at 1:40 pm

    Ran to the end of the block & back. It felt long & afterwards mapped it & 563 meters. Nothing like making it more of a challenge. 🙂

    14:02
    3 rounds
    563 meter run
    21 Kb @ 35 Lb
    12 pullups on rack bar

    Reply
  15. LeeMac says

    May 21, 2013 at 1:44 pm

    9:48 as rx'd
    Did 2 real pull ups. The rest were jump up and slow down

    Reply
  16. Tammy Kelly says

    May 21, 2013 at 1:55 pm

    15:46
    15# kbs
    pulldowns on machine @ 40# instead of pu

    plus 20 min walk

    Reply
  17. Aly says

    May 21, 2013 at 2:09 pm

    13:14
    20# dumbell swings
    Chair assisted pull ups

    Reply
  18. kasey says

    May 21, 2013 at 2:32 pm

    11:55 with my new 25 lb KB, also used my new band for assisted pull ups and had some technical difficulties that slowed me down

    compare to 12:11 in September with only 10 lb. KB and girl push ups instead of pull ups

    Reply
  19. Shawntae Berry says

    May 21, 2013 at 2:59 pm

    Shawntae10:20 jump pu

    Reply
  20. Duke~N~Morghan says

    May 21, 2013 at 3:13 pm

    9:38
    I still don't have a pull-up bar :/….. I usually go to the park to do the wods that require one but wasn't able to make it there today. I did the run pushing the girls in the jogger and instead of pull-ups I did 12 push-ups and 12 thrusters (after the kettle bells each time).

    Reply
  21. Jenelle says

    May 21, 2013 at 3:41 pm

    9:30, run outside, 20# KB, Jump pull ups. Compared to 8:20 on treadmmill, 12# KB and boy push ups.

    Reply
  22. Rachael says

    May 21, 2013 at 3:47 pm

    15:43
    Jumped up to bar (The first two of each set, I could pull myself up over the bar, the rest I slowly lowered down.)
    Super excited about that!

    Reply
  23. Holly Mills says

    May 21, 2013 at 3:50 pm

    Did this yesterday evening with the kids 🙂
    rx'd with 25# kettlebell swings & real pull-ups
    I accidently did 15 pull-ups each round.
    LOVE doing wods with my boys!
    Finished in 12:43.

    Reply
  24. Maura Sumpter says

    May 21, 2013 at 4:01 pm

    12:10. 18lbs kettle ball. Had to do the last to sets of pull ups in one bunch because some girls cut in on the machine. 70# assistance. Then body pump class.

    Reply
  25. The Opposite of Imagination says

    May 21, 2013 at 4:10 pm

    10:17
    15# because that is the largest I have.
    Jumping Pull-ups.

    Thanks!

    Reply
  26. Katie Fuller says

    May 21, 2013 at 4:16 pm

    14:43
    10 lb kb, so did 30 each round
    hopped up on pull ups, most were reverse grip
    ran 1.75 miles after

    Reply
  27. Rujoco03 says

    May 21, 2013 at 4:26 pm

    11:15
    Running as rx'd
    15# kb
    Chair assisted pull-ups

    Reply
  28. Sherri says

    May 21, 2013 at 4:32 pm

    11:12 subbed boy push-ups for pull-ups. Don't have anywhere to do pull-ups yet.

    Reply
  29. Deborah says

    May 21, 2013 at 4:41 pm

    Forgot to start my timer. Did pull downs on weight machine for pull ups.

    Reply
  30. Ellen says

    May 21, 2013 at 4:46 pm

    16:39

    Reply
  31. Theresa Bryant says

    May 21, 2013 at 5:07 pm

    12:45 the run felt aweful today….on dreadmill and tried to push faster runs. Round 1…7 unassisted pull-ups kipping and 5 assisted, rnd 2: 5 and 7, rnd 3: 2 and 10!!

    Reply
  32. Lauren says

    May 21, 2013 at 5:08 pm

    12:50. Each set of pull ups: 6 from standing, 6 let downs. Weak this week from sinus infection, but feeling good for showing up!:)

    Reply
  33. K Sheridan says

    May 21, 2013 at 5:09 pm

    14:00
    Pu assisted

    Reply
  34. Heather Foster says

    May 21, 2013 at 5:33 pm

    6:41 12 push ups instead of pull ups (knee)
    Hollow rockers instead of run (knee)

    Reply
  35. Jana Pace says

    May 21, 2013 at 5:45 pm

    12:18 10# bell, pull downs

    Reply
  36. Cara says

    May 21, 2013 at 6:11 pm

    15:19 chair assisted pull-ups

    Reply
  37. Melissa says

    May 21, 2013 at 6:24 pm

    17:03. Used 20 lb dumbbell b/c I don't have a kettle bell. Chair assisted pull-ups. Kettle bell swings felt so hard today!

    Reply
  38. Kelli A says

    May 21, 2013 at 6:35 pm

    13:20

    Reply
  39. Chantee says

    May 21, 2013 at 7:31 pm

    13:05
    With 25#'s and jump assist pull-ups.

    Reply
  40. Nikki Sawulski says

    May 21, 2013 at 8:17 pm

    10:45, 10 lb weight (don't have kettle bell), super assisted pull-ups, my first time today! WOO HOO!

    Reply
  41. Kgables2 says

    May 21, 2013 at 8:37 pm

    12:02 pull downs
    20# dumbbell for kettleball

    Reply
  42. Marguerite Spriggs says

    May 21, 2013 at 8:39 pm

    16:44

    800m runs
    used a 12kg (~26 lbs) kettle bell
    assisted pull-ups

    Beach Volleyball Season starts tonight!

    Reply
  43. Lea says

    May 21, 2013 at 8:52 pm

    12:47 as rx'ed
    Jumping pull ups

    Reply
  44. Berta Crowe says

    May 21, 2013 at 9:47 pm

    I did yesterday's workout today, since I was having "issues" yesterday. Anyway – I was two seconds away from knocking off a whole minute from my time! Yay, me!!

    🙂

    Run 1000 meters
    50 thrusters w/24 lbs
    30 push-ups

    2/15/13 time: 14:46
    today's time: 13:48

    Reply
  45. Sarah B. says

    May 21, 2013 at 9:59 pm

    17:43
    2 10lb dumbbells for kettlebell, jump-ups for pull-ups.

    Reply
  46. Alison Ramey says

    May 21, 2013 at 10:12 pm

    11:01. No bar so did Push ups in place of pull ups.

    Reply
  47. Alison Ramey says

    May 21, 2013 at 10:13 pm

    And another 1200 meter run followed.

    Reply
  48. Donette says

    May 21, 2013 at 10:23 pm

    12:57 as rx'd except assisted pull ups.

    Reply
  49. Kristin Godin says

    May 21, 2013 at 10:38 pm

    14:30
    working late so brought my weights and pull up bar with me-except my pull up bar wouldn't fit over any of the doors!
    10 pound weight for KBS
    12 gpu's instead of pull ups

    did extra round of KBS

    Reply
  50. Katie C. says

    May 21, 2013 at 11:08 pm

    14:15 reverse pullups

    Reply
  51. Ian and Amy says

    May 21, 2013 at 11:17 pm

    10:37

    Reply
  52. wow mom says

    May 21, 2013 at 11:18 pm

    12:53

    Reply
  53. Jen Mango says

    May 21, 2013 at 11:45 pm

    20:25
    15#, jump ups

    Reply
  54. Kate Huether says

    May 22, 2013 at 12:48 am

    14:21, up and down stairs each round. KB only 10#. Pull ups assisted with a small jump.

    Reply
  55. Jennifer Gores-Todd says

    May 22, 2013 at 1:01 am

    14:02 10# fb swing, chair assisted pull ups

    Reply
  56. Kelly says

    May 22, 2013 at 1:20 am

    12:35 as rx'd.
    Treadmill
    Chair assisted pull-ups

    Reply
  57. Ann Rohlfing says

    May 22, 2013 at 1:54 am

    14:43

    Reply
  58. MBasic says

    May 22, 2013 at 1:55 am

    10:35

    Reply
  59. Liz says

    May 22, 2013 at 1:58 am

    15lb kettle bell
    chair assisted pull ups
    running as rx'd

    15:00

    Reply
  60. Carisa Beezhold says

    May 22, 2013 at 2:18 am

    Did yesterday's wod first and had issues with my asthma but finished and he finished this one too. My phone died on the way to the gym though so no time. 🙁 machine assisted pull ups. Week 2 of cf and loving it!!

    Reply
  61. Shavanah Moya says

    May 22, 2013 at 2:30 am

    13:35 as rx'd

    Ran outside with the new jogging stroller. What a difference it makes!!

    Reply
  62. Andrea McElvaine says

    May 22, 2013 at 2:50 am

    10:40 Storming out so in place of run did 1+30 of high knees and butt kicks each time, assisted pullups with one foot on box

    Reply
  63. Erika Sullivan says

    May 22, 2013 at 2:51 am

    14:30
    I used a 10# dumbbell as a kettle bell and did half-pull ups.

    Reply
  64. Allison says

    May 22, 2013 at 2:58 am

    12:37, with 40 lb assistance on pull-ups

    Reply
  65. Whitney says

    May 22, 2013 at 4:00 am

    13:54 ran on the treadmill then went outside to do pull-ups on the swing set.

    Reply
  66. Linda Slater says

    May 22, 2013 at 5:19 am

    7:14
    21 KB 20 lbs
    12 Push Ups
    21 Hollow Rockers

    Reply
  67. Anna Briskie says

    May 22, 2013 at 9:53 am

    12:23 as rx'd

    Reply
  68. KPgr8ful says

    May 22, 2013 at 10:51 am

    8:45 as rx'd (t-mill, 20# db for kb, assist p/u)

    Reply
  69. Patricia P says

    May 22, 2013 at 2:02 pm

    11:30

    Reply
  70. Jess Dooley says

    May 22, 2013 at 2:42 pm

    15:05 KTE for pullups. 15# KB

    Reply
  71. Karen says

    May 22, 2013 at 4:58 pm

    14:42

    Reply
  72. Gillian Monte says

    May 22, 2013 at 6:22 pm

    9:34
    10lb kettlebell, tricep dips instead of pull ups.

    Reply
  73. Berta Crowe says

    May 22, 2013 at 8:10 pm

    I'm a day behind this week – just did this one.

    20:24 – I set a goal of 20 minutes, so I'm not off by much.

    22 lbs for kettlebell swings

    Band-assisted pull-ups first round – attempted pull-ups for the last two rounds.

    Great workout!

    Reply
  74. meolin says

    May 22, 2013 at 8:37 pm

    15:13-
    pull-ups under the treadmill : )

    Reply
  75. beckylinn says

    May 23, 2013 at 2:45 am

    15:16 – I actually ran!1 So proud of myself. Did 15# KB swings since that's all I have. Did bench dips instead of pull-ups. Hubby tells me he'll install the bar soon.

    Reply
  76. one of us says

    May 23, 2013 at 2:55 am

    11:35 as rx'd. 45 min spin after.

    Reply
  77. Kelly Jonas says

    May 23, 2013 at 11:10 am

    11:25
    Reverse pullups

    Reply
  78. Jen23 says

    May 23, 2013 at 11:42 am

    14:44

    Love, love, love this workout!!

    Reply
  79. Courtney says

    May 23, 2013 at 12:52 pm

    9:55 as rx'd

    Reply
  80. Diana says

    May 23, 2013 at 6:49 pm

    12:15 as rx'd except for pull assisted with band

    Reply
  81. Kalyn says

    May 24, 2013 at 12:05 am

    14:38 rowing instead of running (injury) and assisted pull ups

    Reply
  82. AmyD says

    May 24, 2013 at 10:06 am

    13 minutes, but did this WOD with my boys which made me faster but also slowed me down cause they stopped to walk. Sub push ups-no bar

    Reply
  83. Marjie says

    May 24, 2013 at 1:31 pm

    12:06 pull-ups with band and 15# dumbbell

    Reply
  84. mary says

    May 26, 2013 at 11:35 am

    13:28 ( acidentally ran an extra 400)

    Reply
  85. Maria Ernestine says

    May 28, 2013 at 12:12 pm

    12:03

    pat – #25

    maria – #20 and band assisted

    compared to 13:06 on 9-11-12

    Reply
  86. Melody Hunsaker says

    May 28, 2013 at 2:54 pm

    14:52 pull ups done on total gym on the top notch. I was grunting on the last ones but I made it.

    Reply
  87. Katie Oakes says

    June 27, 2013 at 7:19 pm

    12:59, assisted pull ups.

    Reply

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