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Hiit Mamas

Drop Your Excuses To The Floor

Friday 11.15.13

“Francesca”

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

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

Compare to 03.14.13 (with sit-ups)

Post time to comments.

90 DAY CHALLENGE IV: DAY 40
Vi-shake
no caffeine
no soda 
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake NEXT WEEK’S ADDED CHALLENGE: drink at least 3 glasses of water a day

Drinking water will help you lose weight!

1. Drinking water will quench your appetite

Research shows that if you drink  water 30 minutes before you eat,  you will consume an average of 75 calories less during that meal. This might not seem like a big deal to you but it is an easy way to cut out 150 calories a day, which is 52,800 calories less calories a year. That one act alone can give you an extra 15 lb. off in 1 year!

2. Drinking water burns more stored fat.

Your liver’s job is to burn fat. When you don’t drink another water for your kidneys, your liver will help out, which means it has less time and energy to burn fat. Pretty simple. 

3. Water = Energy

Dehydration will leave you feeling sluggish. Give your body what it needs to perform. Water!

4. Your muscles need water to grow.

Your blood is made up of water and your blood carries oxygen and nutrients to your muscles and the rest of your body. If your want them to grow, you need to feed them. Keep your muscles hydrated for optimum performance and growth. 

5. Water improves your metabolism.

Research shows the drinking water will speed up your metabolism and keep it up for about an hour after you hydrate. The higher the metabolic rate, the more calories you burn.

 

 

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Tagged With: 21-15-9, 3 rounds, 90 Day Challenge, Francesca, push-up, thruster, water 64 Comments

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Comments

  1. mbrous2 says

    November 15, 2013 at 12:11 pm

    13:29
    25#, boy pu 1st rd then girl
    Great week, Jenni!
    Happy Friday!

    Reply
  2. lizalena says

    November 15, 2013 at 12:25 pm

    13:05
    Gpu's
    Feeling it from all the WOD's this wk!!!

    Reply
  3. Kim Jackson says

    November 15, 2013 at 12:26 pm

    14:46
    Bpu.

    Reply
  4. martha says

    November 15, 2013 at 12:37 pm

    12:35
    Holy arms!!
    All reg push ups
    I agree…great week of workouts! I feel great!!

    Reply
  5. Denise says

    November 15, 2013 at 12:39 pm

    13:40 with 30 lb thrusters. This kicked my butt and so did the cold I ended up with yesterday.
    So I ask myself why did I use 30 lbs??!!!
    Happy Friday!!!

    Reply
  6. Rissa W says

    November 15, 2013 at 2:36 pm

    13:32
    30# butt to ground thrusters
    Compared to 10:40 with 20# thrusters and wasn't full squats.

    Reply
  7. aj says

    November 15, 2013 at 2:50 pm

    8:54
    Girl push-ups
    20# as rx'd

    I only did 2 rounds

    Reply
  8. Mandy Crow says

    November 15, 2013 at 3:07 pm

    11:55
    Girl push-ups and 20# as rx'd

    Went ahead and did 4 rounds which was really tough and ended at 16:27.

    Great week of workouts. Looking forward to monday!

    Reply
  9. James Family says

    November 15, 2013 at 3:09 pm

    3.2 mile run

    14:15
    30# thrusters
    gpu

    Reply
  10. Becky says

    November 15, 2013 at 3:28 pm

    16:17 compared to 17:19 (with sit ups)
    All boy push ups

    Reply
  11. Sharon says

    November 15, 2013 at 3:35 pm

    18:55 slow and out of shape but finished! As rx'd

    Reply
  12. Jen Roe says

    November 15, 2013 at 3:44 pm

    Ran 4 miles

    11:55

    All boy push ups
    25 lb thrusters

    Reply
  13. Miranda Hoberg says

    November 15, 2013 at 3:48 pm

    14:57
    gpu

    Reply
  14. Heather Lipe says

    November 15, 2013 at 4:05 pm

    9:38
    Holy arms!!!
    Boy rd 1, girl 2&3

    Reply
  15. Shawntae Berry says

    November 15, 2013 at 4:05 pm

    Shawntae 8:53

    Reply
  16. Kari F. says

    November 15, 2013 at 4:14 pm

    13:15. I have done double workouts the past two days, and I almost gave up after the first round because my arms were burning sooo bad. However, my lovely 8 year old daughter who was working out with me convinced me to persevere. Ouch!

    Reply
  17. Ian and Amy says

    November 15, 2013 at 4:29 pm

    14:20

    Reply
  18. Angie S says

    November 15, 2013 at 4:42 pm

    8:30
    gpu

    Reply
  19. Maura Sumpter says

    November 15, 2013 at 4:45 pm

    11:18. All girl push ups. Then RPM

    Reply
  20. Karen says

    November 15, 2013 at 4:49 pm

    12:30. 10 lb thrusters. Arms were jelly so on the 21 and 15 I did sit ups and on the 9 I did push ups.

    Reply
  21. Julie says

    November 15, 2013 at 5:31 pm

    12:43- That was tough- I took a few breaks but did all boy push ups

    Then followed this workout with the one from 10.30.13- I seriously wanted to quit 10 times. But, I finished in 19:56 (3 minutes slower) – but I think it was because my legs were jelly from the squats.

    Either way- I feel good today! Have a great weekend!

    Reply
  22. Katie Fuller says

    November 15, 2013 at 5:41 pm

    11:45
    40lbs for 1/3, 30lbs for the rest
    My push ups got pretty weak about halfway through, but I did all regular pu.
    Woah that was rough but I feel good!

    Reply
  23. Heather Foster says

    November 15, 2013 at 6:19 pm

    10:38

    Reply
  24. Natalie says

    November 15, 2013 at 6:32 pm

    13:58
    1st round bpu

    Reply
  25. Natalie says

    November 15, 2013 at 6:33 pm

    13:58
    1st round bpu

    Reply
  26. Samantha Sweeting says

    November 15, 2013 at 7:46 pm

    10:36
    Mostly modified push ups.

    Reply
  27. Rachelle says

    November 15, 2013 at 8:53 pm

    16:03

    25# bar
    Incline push ups

    Reply
  28. Jennifer Hennes says

    November 15, 2013 at 8:59 pm

    10# dumbbells. Inclined pushups

    Reply
  29. jf1275 says

    November 15, 2013 at 9:19 pm

    12:32 – 1st 21 bpu's, the rest gpu's. Shaky, shaky arms, but feel great! =)

    Reply
  30. Joanne says

    November 15, 2013 at 9:23 pm

    11:19

    Reply
  31. laura says

    November 15, 2013 at 9:44 pm

    Did thurs wod then this but forgot to start timer until after the first 21s then got cofused after 1st round & stopped timer took break then read wod again, realized there were 2 more rounds so overall guess is 12min total.

    Reply
  32. laura says

    November 15, 2013 at 9:44 pm

    Did thurs wod then this but forgot to start timer until after the first 21s then got cofused after 1st round & stopped timer took break then read wod again, realized there were 2 more rounds so overall guess is 12min total.

    Reply
  33. Maggie Garcia says

    November 15, 2013 at 10:29 pm

    14:24 switched between inverted pu and gpu

    Reply
  34. Alisa says

    November 15, 2013 at 11:11 pm

    13:35
    Tabata warmup on treadmill 10 mph.
    Did first 21 with 20#, then had to switch to 16# on 21's and 15's used 20# on 9's

    Reply
  35. Stephanie James says

    November 15, 2013 at 11:22 pm

    7:40

    I realized after I did push press not thrusters

    1 round Bpu rest Gpu

    Reply
    • Stephanie James says

      November 15, 2013 at 11:28 pm

      Did one round with thrusters

      Reply
  36. Andrews family says

    November 15, 2013 at 11:37 pm

    12:49
    16# thrusters

    Glad I had all 3 kids (5, 3, and 2 months) cheering me on! Almost gave up.

    Reply
  37. Jenni says

    November 16, 2013 at 12:35 am

    18:22
    So slow today.
    Butt to floor thrusters.

    Reply
  38. Diana says

    November 16, 2013 at 12:49 am

    wow glad I posted tonight realized even after reading explanation I did it wrong. Back to the trenches I've got two more rounds to do!

    Reply
  39. Diana says

    November 16, 2013 at 1:06 am

    15:21 as rx'd wow ouch sure to feel this workout over the weekend! It will feel GREAT and like PROGRESS.

    Reply
  40. rebroylesima says

    November 16, 2013 at 1:11 am

    20:43 30# thrusters, all norm PUs.

    Reply
  41. Linda Slater says

    November 16, 2013 at 1:22 am

    12:15

    Reply
  42. Kirsten says

    November 16, 2013 at 2:41 am

    9:51 10# took a break after each round

    Reply
  43. Erin Gray says

    November 16, 2013 at 1:21 pm

    13:40
    24# and gpu… Hurting!

    Reply
  44. Marguerite Spriggs says

    November 16, 2013 at 3:28 pm

    13:56. First round was all bpu second and third rounds were all gpu.

    Did a 20 minute hiit treadmill workout after

    Reply
  45. Kjnobes says

    November 16, 2013 at 3:49 pm

    10:29
    BPU first set of 21
    GPU the rest
    Been painting a lot so arms were cashed. Hoping for more bpu's next time!

    Reply
  46. NatalieT says

    November 16, 2013 at 4:07 pm

    13:40

    Reply
  47. Heather says

    November 16, 2013 at 4:09 pm

    12:15 arms are like jello!

    Reply
  48. Brittany Trausch says

    November 16, 2013 at 7:44 pm

    17:08
    first round 15lbs weights,
    2nd and 3rd 5lbs weights,
    gpu

    Reply
  49. Brittany says

    November 16, 2013 at 11:06 pm

    12:53
    Gpu

    Stopped the timer to run between rounds.

    Reply
  50. ErikaS says

    November 17, 2013 at 1:08 am

    11:45

    Reply
  51. Mrs. Stamp says

    November 17, 2013 at 3:14 am

    16:43
    Arms are toast!
    Better form with thrusters
    Only had time for 2 km run

    Reply
  52. Kimberly says

    November 17, 2013 at 11:36 pm

    12:51
    Girl push ups

    Reply
  53. Jen23 says

    November 18, 2013 at 2:04 am

    16:18

    Reply
  54. Michelle says

    November 18, 2013 at 3:43 am

    23:23

    Reply
  55. Kristin says

    November 18, 2013 at 10:42 am

    11:01 GPU, 15# thruster

    Reply
  56. Erika Sullivan says

    November 18, 2013 at 4:34 pm

    Misread this and only did 1 round in 3:26. Baby steps, gotta get back into working out!

    Reply
  57. Dusty Gauthier says

    November 18, 2013 at 5:36 pm

    12:01

    Had to cheat on 3rd round because my arms were toast. Used only 10lbs for thrusters, and did sit-ups instead of the 21 push-ups…all other push-ups in that last round I did as prescribed.

    Reply
  58. Donette says

    November 19, 2013 at 2:27 am

    16:33 as rx'd. Took many breaks and folded laundry while I as resting haha! Now that's multi-tasking!

    Reply
  59. Jana Pace says

    November 19, 2013 at 2:29 pm

    17:15. 1/3 bpu

    Reply
  60. Rachael says

    November 21, 2013 at 1:08 pm

    16:04
    Mpu rest as rx'd

    Reply
  61. Maria Ernestine says

    November 22, 2013 at 12:57 pm

    Pat and Maria – 20:33
    Pat #65
    Maria #35

    Reply
  62. Aly says

    November 22, 2013 at 3:02 pm

    14:14 Not bad for taking 3 months off! Never again… Time to hiit it up again! Thanks for these workouts- there's nothing quite like them!! 😀

    Reply
  63. Stephanie James says

    March 5, 2014 at 4:27 pm

    14:00
    First round 30# next two 20#

    Reply

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