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Hiit Mamas

Drop Your Excuses To The Floor

Friday 02.07.14

Max rounds in 3 minutes of:
3
Power cleans, 20-30 lbs
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.
(In other words, do this WOD 5 times with a 1 minute break in between.)

Post rounds completed for each of the 5 cycles.

Compare to 02.07.13

 

90 DAY CHALLENGE V: DAY 32
Vi-shake
no caffeine
no soda  
only fruit or veggie snacks
  no food after 8:00pm
no alcoholNEXT WEEK’S ADDED CHALLENGE: reduce sugar intake

Dangers of Sugar

Sugar is the number 1 reason why you aren’t loosing weight.

Dangerous Sugar

Sugar is harmful to our bodies. It can can rot your teeth, increase your risk of getting diabetes, and make you gain weight. You might be shocked when I tell you how many other bad effects sugar has on your system over time.

How Sugar Can Sabotage Your Weight Loss Plans:

Sugar is habit forming and addicting. It has absolutely no nutritional value. Eating a lot of sugar is the same as taking a daily fat pill. Once we start eating sugar, it’s so hard to stop. The more of it we eat, the more we crave. Sugar will give you a short-term spike in energy, but then you will have an energy crash. Sugar actually robs us of energy, and that creates a vicious cycle where we exercise less, become even more sedentary, and gain even more weight. You cannot continue to take in excess amounts of sugar and expect to build the body that you desire. Limit both sugar intake and saturated fat in your diet, and you will see astonishing changes in your body. You will not believe the difference.

How to Cope With Sugar Cravings:

If you learn strategies of how to deal with sugar cravings, you will go a long way to reaching your weight loss and fitness goals. Don’t beat yourself up if you give in to the craving. You’re human. Beating yourself up over the occasional slip up is only going to demotivate you and discourage you.

How Sugar Can Destroy your Body and Your Health:

  1. Increased blood sugar levels which can cause hypoglycemia.
  2. Speeds up the aging process = more wrinkles sooner and aged skin
  3. Increases your risk of getting cancer.
  4. Causes heart problems.
  5. Contributes to diabetes.
  6. Can lead to osteoporosis.
  7. Hurts your eyesight.
  8. Can cause arthritis.

No Sugar Diet – Benefits of Cutting Sugar from Your Diet:

Try to adopt a a no sugar diet most days of the week and you will see quick weight loss results.  If you avoid the dangers of sugar, and limit your sugar intake, you’ll look better, feel better, and perform better.  If you can discipline yourself to cut back on sugar, your chances of you getting serious results from your weight loss eating plan skyrocket and the pounds will melt off your body.  Start by substituting snacks for ones that contain little or no sugar. Over time, it will get easier and easier to substitute good foods for the bad foods. You will train yourself to avoid the dangers of sugar. You don’t have to deprive yourself from ever having a donut or ice cream again. Instead, cut back, have smaller portions of ice cream, eat donuts less often and maybe only have a half.  The more you cut back on sugar, the more results you will see with your diet plan and your fitness goals.

Mamas, I want you to start to be aware of how much sugar you are consuming every day. I challenge you to cut out sugar 6 days a week. Let’s hold ourselves accountable and start our sugar detox and accelerate our progress on this fitness journey. Remember, your body will burn off all the sugar you are consuming before it will even touch the fat you are storing. Make that decision easy! No sugar….go straight to the fat! BURN! BURN!! 

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Tagged With: 90 Day Challenge, AMRAP, clean, push-up, squat, sugar 51 Comments

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Comments

  1. Stephanie says

    February 7, 2014 at 11:42 am

    That was fun!!
    30#

    1: 5 rounds & 1 PC
    2: 5 rounds & 3 PC
    3: 5 rounds
    4: 5 rounds
    5: 5 rounds

    HAPPY FRIDAY!

    Reply
  2. Julie says

    February 7, 2014 at 12:10 pm

    25#
    4 1/3, 4 1/3, 4 2/3, 5, 5 +1c
    I had arms in & chest to floor for push-ups- tried to focus hard on form for cleans. My legs are feeling the squats these last 3 days!!

    Happy Friday! That was fun 🙂

    Reply
  3. KPgr8ful says

    February 7, 2014 at 12:13 pm

    40#, bpu
    1: 5 + PC
    2: 5 + PC + 2 PU
    3: 5 + PC + PU
    4: 5 + PC + 4 PU
    5: 6

    Reply
  4. mbrous2 says

    February 7, 2014 at 12:17 pm

    35#, bpu
    1: 4
    2: 4 + 3pc
    3: 4 + 3pc + 3bpu
    4: 4 + 3pc + 2bpu
    5: 4 + 3pc + 6bpu + 4squats

    Reply
  5. Mrs. Stamp says

    February 7, 2014 at 12:39 pm

    Had a cold/sinus infection from HELL this week . . . playing catch up today and this weekend!

    Reply
  6. Kim Jackson says

    February 7, 2014 at 12:44 pm

    20 lbs, bpu, butt to floor on some squats. Working on going lower for squats now.
    4 + 2pc
    4 + 3pc
    5
    4 + 3pc + 6pu
    4 + 3pc + 6pu + 3 squats

    Reply
  7. Kasey Pittman says

    February 7, 2014 at 12:54 pm

    1. 4:30 20lb PC

    2. 4:30 20lb PC

    3. 5, 20lb PC

    4. 4, 20lb PC

    5. 4 , 30lbPC

    Reply
  8. Kjnobes says

    February 7, 2014 at 12:57 pm

    5 + 3 cleans
    5 + 1 cleans
    5
    5 + 3 cleans
    6 + 3 cleans
    Happy Friday!!

    Reply
  9. Kjnobes says

    February 7, 2014 at 12:57 pm

    5 + 3 cleans
    5 + 1 cleans
    5
    5 + 3 cleans
    6 + 3 cleans
    Happy Friday!!

    Reply
  10. Brittany Trausch says

    February 7, 2014 at 1:29 pm

    30lb bar, gpu
    1.-5. I completed 4 sets each round.

    Reply
  11. Mandy Crow says

    February 7, 2014 at 1:42 pm

    40# PC

    5,5,5,6,6

    Really had to push myself to get those numbers up to 6 but I was determined. Great workout!

    Reply
  12. James Family says

    February 7, 2014 at 2:45 pm

    4 mile run

    30#, bpu
    4 rounds for all 5 sets
    Tried to take it easy today, running 10 miles tomorrow.

    Reply
  13. Kirsten says

    February 7, 2014 at 2:58 pm

    The Kirsten WOD!
    30#
    3 2/3
    3 and four squats
    Same as first
    Same as second
    Same as first
    (Kept doing too many power cleans by accident!)

    Reply
    • KPgr8ful says

      February 7, 2014 at 5:35 pm

      Me too! Lol 🙂

      Reply
  14. Heather Lipe says

    February 7, 2014 at 3:14 pm

    1 – 4 2/3
    2 – 5
    3 – 5 2/3
    4 – 5 1/3
    5 – 4 2/3
    20#
    All boy push ups

    Reply
  15. martha says

    February 7, 2014 at 3:14 pm

    1: 4 squats short of 5 rounds
    2: 5
    3: 5+3pc
    4: 5+3pc+3pu
    5: 5+3pc+3pu
    All #30

    Reply
  16. Danielle says

    February 7, 2014 at 3:55 pm

    20#pc , 3 rounds all 5 sets.. That's all my bum knee could handle today :). 30 min cardio

    Reply
  17. Rissa W says

    February 7, 2014 at 4:21 pm

    1: 5 + PC PU 2 squats
    2: 6 + 2 PC
    3: 6 + 1 PC
    4: 6
    5: 6 + 1 PC
    30#

    Reply
  18. Corin Davey says

    February 7, 2014 at 4:22 pm

    20#
    3 rounds each cycle.
    All gpu! (No wall push ups) Yay for small victories!

    Reply
  19. Becky says

    February 7, 2014 at 4:37 pm

    5 rounds for all 5 cycles
    20 lb cleans

    Reply
  20. Jana Pace says

    February 7, 2014 at 4:46 pm

    30#
    1: 3 2/3
    2,3,4 4 2/3
    5: 5 1/3

    Reply
  21. Brent and Britta says

    February 7, 2014 at 4:56 pm

    1: 5
    2: 5
    3: 5
    4: 5
    5: 5

    First workout back since having a baby 5 weeks ago! Ouch!

    Reply
    • Denise says

      February 7, 2014 at 5:53 pm

      Congratulations! Welcome back!

      Reply
  22. Heather says

    February 7, 2014 at 5:28 pm

    1- 4
    2- 4
    3- 4
    4- 4
    5- 5

    All rounds 30# PC, BPU, and butt to floor squats. First round my thighs were burning from all the squats this week!

    Reply
  23. Tara says

    February 7, 2014 at 5:54 pm

    30lbs
    4
    3 & cleans & push-ups
    3
    3 & cleans & push-ups
    3 & cleans & push-ups

    Reply
  24. Maura Sumpter says

    February 7, 2014 at 6:10 pm

    1: 4 rounds 3 cleans, 6 push ups, 6 squats…finished round 5 after buzzer
    2: 5
    3: 5 plus 3 cleans
    4: 5
    5: 5 plus 3 cleans

    Reply
  25. Tammy Kelly says

    February 7, 2014 at 6:18 pm

    I'm back at it!
    15+ lb power cleans – 15 lb weights + bar

    4 – 1 squat (toe pu)
    4 + 2 cleans (toe pu)
    4 (knee pu)
    4 + 3 cleans (knee pu)
    4 + 3 cleans + 4 knee pu

    Reply
  26. Heather Foster says

    February 7, 2014 at 6:29 pm

    30 lb. bar
    5 2/3
    6
    6
    6
    6

    A bit less successful compared to last time but, I really worked on form 🙂

    Reply
  27. Kallie.H. says

    February 7, 2014 at 6:32 pm

    1) 5 rounds + 3 PC's
    2) 4th round stopped at 6 squats
    3) 4th round stopped at 8 squats
    4) 4th round stopped at 4 squats
    5) 3rd round stopped at 8 squats

    My legs are cramping and on fire!!

    Reply
  28. Denise says

    February 7, 2014 at 8:16 pm

    40 lb cleans
    Butt to floor squats
    4 rounds plus 3 PC
    5 rounds
    5 rounds plus 3 PC
    5 rounds plus. 3 PC
    5 rounds plus 3 PC
    Happy Friday!

    Reply
  29. Amy Cragin says

    February 7, 2014 at 8:32 pm

    My legs are looking forward to a bit of a break this weekend. Only running is on my agenda. 🙂

    40lb Power Clean

    1. 3 rounds plus 6 squats
    2. 3 rounds plus 6 squats
    3. 3 rounds plus 6 squats
    4. 2 rounds plus 6 push-ups
    5. 2 rounds plus 4 squats

    My 3 year was distracting me by asking for pretzels during round 4 and 5. Lol

    Reply
  30. Lindsey says

    February 7, 2014 at 9:00 pm

    1. 4
    2. 4
    3. 4
    4. 4
    5. 4

    30 lb Power Clean
    Modified pushups

    Reply
  31. Kari F. says

    February 7, 2014 at 9:28 pm

    4, 5, 5, 5, 5
    30#

    Reply
  32. Rachelle says

    February 7, 2014 at 10:22 pm

    1. 5
    2. 4+9
    3 4+3
    4. 4+3
    5. 4
    25#. Squats to below parallel. Incline push-ups, chest down to touching
    Ran 1.2. 6 pullups with assist 20 burpees

    Reply
  33. Linda Slater says

    February 8, 2014 at 12:10 am

    5
    5
    5
    5
    5 1/3
    20# Bar

    Reply
  34. Maggie Garcia says

    February 8, 2014 at 2:17 am

    4
    4
    4 2 PC
    4 3 PC
    4

    3 mile run

    Reply
  35. Sandi says

    February 8, 2014 at 3:44 am

    1: 5 + 3 pc
    2: 5+ 3 pc + 3 pu
    3: 5 + 3 pc + 6 pu
    4: 5 + 3 pc + 6 pu + 3 sq
    5: 6

    All 30lbs pc

    Reply
  36. Janelle says

    February 8, 2014 at 3:49 am

    Wow, I feel slow.

    1. 4 + 2 PC
    2. 4 + PC, PU & 5 Squats
    3. 4 + PC, PU & 3 squats
    4. 5
    5. 4 + PC, PU & 4 Squats

    35lb bar for PC. Legs were dead from the 300 squats yesterday (I skipped yesterdays WOD and did Wed.)

    Ran 1 Mile in 7:30 – Didn't have time for more.

    Reply
  37. Jen23 says

    February 8, 2014 at 6:42 pm

    3 2/3
    3
    3
    3

    only did 4 rounds
    Looks easy but was tough!

    Reply
  38. Marguerite Spriggs says

    February 8, 2014 at 8:19 pm

    4 on each. 30lb cleans.
    Then 30 minute elliptical

    Reply
  39. slydegirll says

    February 8, 2014 at 8:28 pm

    4 1/3, 4, 4 1/3, 4 2/3, 5! 25#, bpu first two rounds, gpu last three

    Reply
  40. Katie C. says

    February 9, 2014 at 12:26 am

    3 rounds- 4 2/3 each round
    My little boy woke up and said no more exercise it is party time. Who would keep working out after hearing that?

    Reply
  41. Elizabeth says

    February 9, 2014 at 12:44 am

    3 3/4, 4 1/2, 4 1/2, 4 3/4, 4 1/2.
    bpu!

    Reply
  42. Andrews family says

    February 10, 2014 at 6:20 pm

    20# cleans, knee push ups

    5
    5 + 3 PC
    5 + 3 PC
    5
    4 + 3 PC + 6 PU

    Holy push ups!

    Reply
  43. Melissa says

    February 10, 2014 at 6:50 pm

    20# clean, gpu

    4 + 3 PC
    4 + 3 PC and 6 PU
    4
    4 + 3 PC
    4 + 3 PC

    did on 2/10 after 2/10 WOD

    Reply
  44. FroehlichAdoption says

    February 11, 2014 at 12:50 pm

    1. 4 + 3PC
    2. 5
    3. 5
    4. 4 + PC and PU
    5. 5

    Reply
  45. NatalieT says

    February 11, 2014 at 3:00 pm

    Didn't do this right. Just did five round of everything. #20.
    5:28 + rest
    Best round in 58 sec
    Ran 3 mi

    Reply
  46. Tarah says

    February 11, 2014 at 6:57 pm

    Playing catch up… went to Disney World on vacation now time to get back into the groove… 4 rounds, 4 rounds + 2 cleans, 5 rounds, 5 rounds + 1 clean, then 5 rounds.. 20 lb. cleans

    Reply
  47. Tarah says

    February 11, 2014 at 6:57 pm

    Playing catch up… went to Disney World on vacation now time to get back into the groove… 4 rounds, 4 rounds + 2 cleans, 5 rounds, 5 rounds + 1 clean, then 5 rounds.. 20 lb. cleans

    Reply
  48. Mrs. Stamp says

    March 4, 2014 at 2:29 am

    30#
    4 rounds each time
    2 sets were full length push ups! rest were from knees

    Reply
  49. Mrs. Stamp says

    March 4, 2014 at 2:29 am

    30#
    4 rounds each time
    2 sets were full length push ups! rest were from knees

    Reply

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