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Hiit Mamas

Drop Your Excuses To The Floor

Friday 08.22.14

HERO WOD

21-15-9-9-15-21 reps for time of:
Deadlifts, 60 lbs
Burpees

Compare to 08.22.13

Post time to comments.

In
honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock,
Iowa, who died April 13, 2011, in Laghman province, Afghanistan, of
wounds
suffered when insurgents attacked his unit using an improvised explosive
device. 

 

90 DAY CHALLENGE VII: DAY 39
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 half of your body weight in ounces of water every 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, 90 Day Challenge, burpee, deadlift, Hero, water 29 Comments

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Comments

  1. Denise says

    August 22, 2014 at 10:33 am

    15:33
    Squat thrusts (burpee to plank)
    60 lbs

    29 weeks

    Reply
  2. Stephanie says

    August 22, 2014 at 10:56 am

    16:28
    75 # DL

    I always chug about 24 ounces of water first thing in the morning. Wakes me up!

    Reply
  3. Julie says

    August 22, 2014 at 11:02 am

    12:12
    20#- did extra set of 21-15-9
    Burpees to plank

    Legs are toast this week!!

    Reply
  4. lizalena says

    August 22, 2014 at 11:15 am

    13:50
    30# deadlifts

    Reply
  5. Rachael says

    August 22, 2014 at 1:29 pm

    17:35
    65lb deadlifts

    Reply
    • Rachael says

      August 22, 2014 at 1:30 pm

      vs. 18:10
      65lb dl

      Reply
  6. Isabel H. says

    August 22, 2014 at 2:21 pm

    18:47
    As RXD
    + 4 mi run

    Reply
  7. Kate Huether says

    August 22, 2014 at 2:41 pm

    15:58 rx compared to 15:35 rx. Last year had better form as well.. trying to get back to it!

    Reply
  8. Brent and Britta says

    August 22, 2014 at 2:45 pm

    9:24
    20 lbs.

    Reply
  9. Heather Foster says

    August 22, 2014 at 3:35 pm

    40 lb DL
    Burpees step up, used low bench didn't go all the way to floor.
    30 weeks pregnant

    Reply
    • Heather Foster says

      August 22, 2014 at 3:35 pm

      10:28

      Reply
  10. laura says

    August 22, 2014 at 3:48 pm

    11:48
    Slower thn last year by a 1:15 don't know why, maybe mindset. Those hero wods can be deceiving!
    65# dl

    Reply
  11. Marguerite Spriggs says

    August 22, 2014 at 4:26 pm

    10:28 as rx'ed. :25 slower than last year 🙁

    Reply
  12. James Family says

    August 22, 2014 at 4:29 pm

    14:29 compared to 17:35 last time.
    65# dl

    Reply
  13. Stephanie James says

    August 22, 2014 at 5:12 pm

    17:00 Compared To 23 Min Last time! Amazing what a difference a year can make!

    Reply
  14. jule says

    August 22, 2014 at 5:24 pm

    13.58

    Reply
  15. Janelle says

    August 22, 2014 at 5:49 pm

    Heather Foster and Denise – You guys are my heros! Doing burpees in any form at 30 weeks is IMPRESSIVE! You go girls! 🙂

    Reply
  16. hf says

    August 22, 2014 at 5:53 pm

    11:56
    60# dl for first half
    50# dl for second half
    chest to floor burpees

    Reply
  17. Laura H says

    August 22, 2014 at 7:50 pm

    10:55

    Reply
  18. Rachelle says

    August 22, 2014 at 7:55 pm

    17:55
    85# dl
    Burpees to the floor
    Hubby 25:00
    225# dl

    Reply
  19. Andrews family says

    August 22, 2014 at 8:44 pm

    12:25 as rx'd. Then rowed a 5K in 23 minutes.

    Reply
  20. Rissa W says

    August 23, 2014 at 2:21 am

    12:13
    Last years time was 10:24, don't know why I was so slow today!

    Reply
  21. Becky says

    August 25, 2014 at 11:13 am

    11:11
    40 lb dl

    Reply
  22. FroehlichAdoption says

    August 25, 2014 at 12:18 pm

    9:28

    Reply
  23. Heather says

    August 25, 2014 at 2:28 pm

    10:42
    40# deadlifts
    Squat thrusters for burpees
    Did after Mondays workout
    20 weeks pregnant

    Reply
  24. Lynn says

    August 25, 2014 at 8:16 pm

    12:24
    40# DL
    12 wks pp

    Reply
  25. Kari F. says

    August 25, 2014 at 8:29 pm

    10:48
    75# deadlifts

    Just shy of 1 minute faster than last year, 15# more weight. I'm good with that 🙂

    Reply
  26. Maria Ernestine says

    August 29, 2014 at 11:33 am

    Pat 13:57 #100

    Maria 16:30 #85

    Pat beat last time by 47 sec added #5

    Maria added 31 secs also added #20

    Reply
  27. Maura Sumpter says

    October 18, 2014 at 5:54 pm

    Completed on 10/18 after 1.5 mile run and 8/12 wod. 15:09. 115# deadlifts, burpees to arms up.

    Reply

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