Tuesday 03.11.14


Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 Hang squat clean, 15 lbs (total)
30 Burpees
30 Hang squat clean, 20 lbs (total)
20 Burpees
30 Hang squat clean, 25 lbs (total)
10 burpees
Hang squat clean, 30 lbs (total), as many reps as possible

Compare to 03.11.13

 April 2013 vs. December 2013
(19 inches, 50+ lbs lost)
Hiit Mama Andy
Boston, MA
(see her story below)

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
8 hours of sleep
no preservatives
 Andy’s Story
“Just wanted to say thank you for your
website and provide a glimpse into my own story.  I know you’ve put a
lot of work into your website, and you need to know that there are so many of
us out there who appreciate what you have done and are doing.
Now about me . . .  I played every sport my schools had to offer while I
was in junior high, high school, and college.  I earned some injuries
along the way and eventually stopped working out at all following my post-grad
work.  I didn’t just gain weight.  I gained a lack of respect for
myself, a heaping of depression, and also an unhealthy dose of pride because I
was too stubborn to ask someone for help to get me back on track.

At the beginning of this year, I lost my job.  I didn’t exactly hit that
proverbial rock bottom everybody talks about, but I was in a bad place.  I
looked at myself in the mirror.  I looked at pictures of myself.  I
didn’t like what I saw nor who I had become.  I literally swore at myself.
 That very night, I met a guy at a non-profit I had been volunteering at.
 He was very attractive guy in the military heading overseas.  I
remember thinking to myself, ‘McHottie guys like him don’t want to be with
girls like me because I don’t even want to be with me!”  Shallow
thinking on my part?  Sure.  Realistic?  Unfortunately, yes, in
our society.  So I did what any normal then-single 31-year-old female in
America would do.  I googled the crap out of the attractive guy to find
out what was out there about him.  (Call me a stalker.  I’m cool with
that.)  McHottie and I became Facebook friends (He initiated it, I
swear!), and I soon realized I really didn’t fall into his “type” of
woman.  [Frowny face]  Could I pick up a winning lottery ticket and
get lipo?  Would he be attracted to me then?  Horrible thought
processes like these ran rampant in my gray matter for a while.

It took me a full twenty-four hours to realize that I was being selfish and
shallow concerning the McHottie.  I knew I needed to get my body back in
shape but not because guys would find me more attractive.  I needed to be
healthy for me and me alone.  And that’s what really got me motivated.
 Me.  I needed to take care of myself the right way for the right
reasons in the right way.

Since I had lost my job, getting a personal trainer or even going to a gym was
out of the question.  I’ve always hated running too, so I wasn’t sure what
to do.  What I did know is that I needed some sort of realistic fitness routine
to get my fat arse back into shape.  Thanks to poor self-esteem and major
pride issues, I didn’t want to ask anyone I knew for help either.  Back to
trolling the internet!  A little bit of searching led me to your website.
 I remember thinking, ‘Roughly 15-20 minutes of workout hell?  Yeah.
 I could do that, right?  I need to start somewhere.’  So I did
what you suggested.  I did the exact WOD you had RXd for that day.  I
remember thinking that you were Satan or close to it.  That day was a
Filthy Fifty WOD.  Such a great WOD to start on, by the way.  🙂
 That WOD took me an embarrassing amount of time to finish.  I didn’t
dare post my comment and let the Hiit Mamas know how dreadfully out of shape I
was.  Let’s not even talk about the sweat puddles that accumulated
underneath me in my basement or how I could barely walk up the steps to get out
of the basement!  It wasn’t pretty.

4-5 days a week, I did your WODs.  Sometimes, I had to scale back.
 90% of the time, I had to get creative using milk jugs for dumb bells,
etc.  If anyone had videotaped me, I’m sure I looked very silly.  But
I was determined.  I started making
small changes in my diet.  I didn’t cut out all sweets, sugars, etc., but
I began seeing progress quickly.

Fast-forward through many more sweat puddles, WODs, and little dietary changes
to eight-almost-nine months later, I have now lost 48 pounds.  My initial
and slightly crazy goal was to lose 30 pounds in six months, but I’ll take 48
in eight-almost-nine months.  No complaints here!  Realistically, I
know I’ve lost more than 48 pounds of fat since much of my bad fat poundage has
been changed into strong muscle poundage.  I’ve also learned that it isn’t
necessarily the poundage but, rather, the inches that make a huge difference in
how I look and feel.  I’ve lost only 2 inches off my thighs (they’ve
always been big, beefy, and toned even though I hadn’t been working them like I
should have been for years!), 5 inches off my hips, 3 inches off my bust (yet
no cup decrease, weird), and 7 inches off my waist.  I repeat, 7 inches of
belly fat gone.

 I’m healthier, stronger, and faster than where I
was at the beginning of this year.  I look forward to seeing what 2014
holds for me too.  I’m already signed up for a 5K, a Spartan Race, a Tough
Mudder, and two more GORUCK Challenges.  Like I mentioned before, I’m a
determined one!

Again, thank you for your website.  You are a part of the reason why I’m a
better version of myself both physically and emotionally.  My body’s
looking great, but I’m still working on the self-esteem and pride issues.
 Baby steps!  :)”

Thanks again!


  1. Congrats! You're an amazing woman and an inspiration 🙂

    Jenni I do not see the WOD, is it on here?

  2. Amazing progress, Andy! Love your writing style.

    I did yesterday's workout.

  3. Wod wasn't here when I started
    3 rds in 13:29
    15 pull ups, band assist
    25 tricep dips
    100 squats

    1. Andy, thank you for sharing your inspiring story! Great job! I can't wait to see your next set of pics 🙂

  4. Great story Andy! Thanks for sharing it with us.

    WOD wasn't up yet so I did:
    1000m run
    50 thrusters (30#)
    30 jumping pull ups

    Will try to do this one later tonight

  5. I did my own work out today.
    400 meters
    50 sit ups
    400 meters
    50 GPU
    400 meters
    50 air squats
    400 meters
    50 leg lifts

  6. Finished the Wod…30 reps on last set. Subbed gpu for burpee. Ran two miles.

    Andy – you are such an inspiration. I don't always post my times either! Sometimes it is just about finishing, Congrats on your amazing accomplishment.

  7. What an inspiring story, Andy! Thanks for sharing! Keep up the good work!

    16#, 20#, 30# made it 23 into the 3rd set of cleans. Felt so slow today, after a year of doing these workouts I still hate burpees!

  8. 23 minutes to do one full set. 35# bar for all cleans. Completed 20 burpee/30 cleans in the 17 min. Decided to finish it out. Then body pump.

  9. finished the 20 burpees and was 3 into the 30 hang squat's. 25 pound squat's on all of them.

  10. 15:46

    Total time for rxs. Couldn't do any more. Slept on shoulder wrong.

    40 & 30 reps were hand release jump burpees w/16#s
    20 &10 reps we're jump burpee(no push-up) w/ 22#s

    Great workout. Felt like I was going to up chuck at one point. Thanks!

  11. Well I wish I got up early to workout with some of you all then I could have missed all those burpees! I did 125 on Sunday, now 100 today. My arms are jello!

    I got through all the main +3 hsc. For total reps of 193. 30# on all hang squat cleans.

    This was a tough mental battle today. I probably should take those cues to mean I need a day off because I don't fight mental battles pre-workout much. It was 75 degrees in Nebraska yesterday and the time I wasn't working out was spent outdoors doing yardwork or at our small town ballfield fielding, pitching, and throwing balls to my kids. TIRED!! Know you all are there with me.

    And @Andy, such an inspiring story. Congratulations!

  12. Oops was signed in as Jason on my earlier comment. Went 45 seconds over to finish last set of 10 burpees. 2 sets of 30# cleans, one set of #40

  13. Oops was signed in as Jason on my earlier comment. Went 45 seconds over to finish last set of 10 burpees. 2 sets of 30# cleans, one set of #40

  14. Glad to hear I'm not the only one who started out completely out of shape. This was my third day. I did 3 rounds of 20 reps burpees 20 reps hang squat clean. I couldn't do anymore…I was about to throw up. It took me 15 minutes and I could barely get back in the house. I might do the same thing again in a couple of hours though. Thanks for the website, and thanks for the testimonial, Andy.

  15. Congrats, Andy!!

    In 17 mins I did:

    40 burpees
    30 HSC, #16
    30 burpees
    30 HSC, 20#
    20 burpees
    17 HSC, #20

    Tough one!

  16. Great job, Andy!! Phenomenal story!!!

    Completed up to 20 Burpees and part of the 30 HSC in 17 mins. Went ahead and finished that round.

  17. WAY TO GO!!!
    Two of my slowest work outs put together
    only made it through 30 burpees and 20 of the 30 hang squat clean, but my squats were really deep

  18. Ran 3.5 miles in 28:52.

    Then did wod at home. Subbed hang squat cleans for sumo deadlift high pulls with 20lb Kettlebell. Got through entire wod with 40sdh at end


  19. Finished last set of 10 burpees with 1 second to spare!

  20. Finished wod, 36 reps on last hsc's
    Added 5# to each recommended weight
    Subbed leaning push-ups for burpees

  21. Man this was tough! Note to self & anyone out there with little girls who like teen beach movie: don't let her play the song Can't stop singing. I focused on the "make it stop" &"It just won't stop" part of the song & that's the way i felt when the Burpees were neverending! This wod just won't stop! Lol

    Got through entire wod including last bupees & finished with 2 cleans 40# & 4 cleans 30#.
    Had to modify cleans due to not having those weights. Did 10#, 20# 30#. Had to stop timer once to switch out weights in another room.

  22. 90 burpees & 80 hang squats. Great story Andy. Love that we all have a story to tell.

  23. 15 MInutes: Two Minute Improvement over same workout (below) last year. Hope to do today's WOD this weekend….

    25 Back Extensions
    25 Crossfit Sit Ups
    25 Kayaks
    25 Sit Ups Fingers to Left Toes, down Fingers to Right Toes
    25 Knees to Elbows on Inverted Sit Up Bunch
    25 Tricep Pulls
    25 Tricep on Floor w/20 lb bar; back
    25 Tricep on Floor w/20 lb bar; arm ext.

  24. I completed this one but I stopped timer and focused on form. Finished through the last 10 burpees but didn't complete last hang squat cleans. Used 20 lbs for all HSC

  25. Completed entire round
    Used 25# kb for cleans
    Completed 38 cleans at the end

  26. HSC 15, 25, 35#
    Finished 3 full sets plus 5 (of 10) burpees on last set
    Holy Moly!

  27. Finished whole wo plus 41 hsc at end!! Wow!!!

    Great story Andy…thanks for sharing!

  28. Wow!!! I barely got through 1 round but I pushed myself and I DID IT! proud of myself. Sweating like a pig lol

  29. I did 40 burpees, thought I was going to die. Did 40 HSC, literally fell backwards towards the end. Knew I'd never be able to hang, so I finished it with 40 walking lunges and 40 mountain climber planks. Someday I'll be back in fighting shape…

  30. In 17:00
    40 Burpees
    30 H.S.C. 20#
    30 Burpees
    30 H.S.C. 30#
    20 Burpees
    30 H.S.C. 40#
    10 Burpees
    5 H.S.C. 50#


  31. 40 burpees
    30 hang squat cleans 45 lbs
    30 burpees
    30 hang squat cleans 45 lbs
    20 burpees
    6 hang squat cleans

    Thank you for sharing, Andy! Keep it up, you are so inspirational! 🙂

  32. Finished 10 burpees just after the timer went off.

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