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Hiit Mamas

Drop Your Excuses To The Floor

Friday 02.28.14

5 rounds for time of:
9 Deadlifts, 60 lbs
6 Hang power snatch, 20 lbs
3 Front squats, 40-60 lbs

Compare to 02.28.13

90 DAY CHALLENGE V: DAY 51
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
no fried food

NEXT WEEK’S ADDED CHALLENGE: get 8 hours of sleep

5 Benefits of Sleep

1. Health: Not getting enough Z’s can compromise your immune system making you more susceptible to viruses. Plus, living in a constant state of sleep debt can contribute to high blood pressure, cardiovascular disease and type 2 diabetes. 
2. Smarts: Even though your body is at rest, your brain is
buzzing. During sleep is when the brain sorts and processes information
you absorbed while awake. 
3. Weight Control: Recent research indicates a relationship between insufficient sleep and inability to lose or even maintain weight. 
4. Coordination: Trying new activities that require
coordination like step aerobics and playing the piano can be made more
difficult after a bad night’s sleep. 
5. Beauty: They don’t call it “beauty sleep” for nothing. While you sleep, your body repairs itself.
Experts say you need 8 hours of sleep to avoid puffy, bloodshot eyes,
as well as dark under-eye circles and a pale washed-out complexion.

Here is another great site about the importance of sleep to our heath and how much sleep our kids need: www.helpguide.org/life/sleeping

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Tagged With: 5 rounds, 90 Day Challenge, deadlift, sleep, snatch, squat 37 Comments

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Comments

  1. Brittany Trausch says

    February 28, 2014 at 11:37 am

    4:57
    30lbs bar for all of them.

    Reply
  2. mbrous2 says

    February 28, 2014 at 12:06 pm

    6:05
    50#, 20#, 35#
    Happy Friday!

    Reply
  3. Kathy says

    February 28, 2014 at 12:59 pm

    5:59
    40#, 15#, 20#

    Reply
  4. Rachael says

    February 28, 2014 at 1:12 pm

    6:10
    70lb deadlifts
    25lb snatches
    45lb squats

    Vs. 5:01 30lb dl, 20lb snatches, 30lb squats

    Reply
    • Rachael says

      February 28, 2014 at 1:14 pm

      Oops….should've been 65lb deadlifts. I lost some time adding and removing weights to bar. Only have two bars.

      Reply
  5. Julie says

    February 28, 2014 at 2:29 pm

    5:20
    45#, 20#kb, 45#

    Reply
  6. Kasey Pittman says

    February 28, 2014 at 2:47 pm

    5 rounds in 6:15

    45lb 20lb 45lb

    Reply
  7. Brent and Britta says

    February 28, 2014 at 3:06 pm

    4:25
    20 lbs. all

    Reply
  8. Becky says

    February 28, 2014 at 3:30 pm

    5:07
    40 lb
    20 lb
    40 lb

    Reply
  9. Mandy Crow says

    February 28, 2014 at 3:40 pm

    6:43

    65# 20# 45#

    Ran 500m before and 1km after for a total workout time of 16:16.

    Reply
  10. jamie says

    February 28, 2014 at 3:54 pm

    4.39

    Reply
  11. Maura Sumpter says

    February 28, 2014 at 4:43 pm

    7:04 then RPM.

    Reply
  12. Denise says

    February 28, 2014 at 4:43 pm

    4:23
    60 lbs for dl and FS
    20 lbs for snatch

    Reply
  13. Rissa W says

    February 28, 2014 at 4:48 pm

    6:20
    60#, 30#, 60#
    First time with 60# squats

    Reply
  14. Kari F. says

    February 28, 2014 at 5:22 pm

    6:44
    First round 55# on all.
    Last four rounds 55# on deadlifts and squats. On the snatch I switched to 12 one-arm 20#. 55# snatches about killed me.

    Reply
  15. Alycia Mummert says

    February 28, 2014 at 5:28 pm

    First time posting. Love your site so far. I only have 12#DB. Time was 3:40. Plus I added 5 min warm up on bike and 1mile run at 7.0. Thanks!

    Reply
  16. Melissa says

    February 28, 2014 at 5:34 pm

    6:39

    40#, 25#, 40#

    Reply
  17. Erin says

    February 28, 2014 at 8:09 pm

    10:44, 60#,40#,60#.

    Reply
  18. aj says

    February 28, 2014 at 8:09 pm

    5:05
    45# deadlifts
    20# snatch
    30# front squats

    Reply
  19. Rachelle says

    February 28, 2014 at 8:35 pm

    5:35
    55# dl
    25# snatch
    55# fs to below parallel

    24 burpees
    Rowed 5 miles
    7 kipping pullups with band assist

    Reply
  20. Nikki Sawulski says

    February 28, 2014 at 8:35 pm

    9:26
    55#
    20#
    55#
    Lost count and think I did 6 rounds

    Reply
  21. martha says

    February 28, 2014 at 8:56 pm

    5:15
    Each round did…
    18 DL
    6 hps
    6 squats
    Since only using #30 (for all)

    Reply
  22. Janelle says

    February 28, 2014 at 10:20 pm

    Woot!

    7:26 – BUT

    85# DL
    20# Snatch
    65# FS

    Ran 2 miles in 13:56 fastest yet.
    Also worked on kipping pull ups and did about 10 of them. I'm getting stronger!

    Reply
  23. Jessi V says

    February 28, 2014 at 10:53 pm

    8:29
    70lb deadlift
    45lb Snatch
    70lb Squat

    Had to change weights during workout 😛
    Follow by a new PR! 8 Unassisted Pull-ups!

    Reply
  24. jule says

    February 28, 2014 at 11:07 pm

    5:15
    55, 18, 55

    Reply
  25. Alyoung05 says

    February 28, 2014 at 11:25 pm

    5:33
    65# deadlifts
    20# snatches
    45# squats

    Reply
  26. Jenni says

    February 28, 2014 at 11:38 pm

    5:40
    60 lb DL
    20 lb Snatch
    60 lb FS

    Reply
  27. Maggie Garcia says

    March 1, 2014 at 2:05 am

    4:58
    60
    20
    40

    Reply
  28. Heather Foster says

    March 1, 2014 at 2:51 am

    4:26
    20lb for all!
    The was good enough on my knees 🙂

    Reply
  29. Diana says

    March 1, 2014 at 3:01 pm

    5:09
    40# deadlifts (all i have)
    20# alt arm snatch
    40# front squat

    would love to see more snatches incorporated in the workouts 🙂

    Reply
  30. Marguerite Spriggs says

    March 1, 2014 at 3:51 pm

    Ran 3 miles then
    6:14. 60# Deadlifts
    20# snatch
    40# squats

    Reply
  31. Kimberly says

    March 1, 2014 at 5:45 pm

    5:00
    30lb dead lifts and front squats

    Reply
  32. Amber Carter says

    March 1, 2014 at 6:16 pm

    9:11
    #50 deadlift and squat first 3 rounds
    #40 next 2 rounds
    #25 snatch

    Reply
  33. laura says

    March 2, 2014 at 12:30 am

    5:31 vs 6:34
    65#deadlift vs 45#
    45# bar hang power snatch
    40#front squats vs 20#

    I hit my year mark this week & really noticeable difference! Not so much in running lol. Way better in time &strength!

    Reply
  34. Mrs. Stamp says

    March 2, 2014 at 2:35 am

    4:23
    50# DL for rounds 1, 3, 5
    30# for rest

    Reply
  35. Andrews family says

    March 3, 2014 at 7:29 pm

    Did 3/3 workout first and then:

    6:12

    60# DL
    20# snatch
    60# FS

    Reply
  36. Maria Ernestine says

    March 7, 2014 at 1:05 pm

    Pat 7:36 #95, #40, #95 (slower time more weight)

    Maria 8:43 #65, #30, #65 (slower time lots more weight)

    Reply

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