HARDASS FITNESS

Workout of the Day:

9am & 10am
"Master's Final Workout Spin"
Partner Workout
500m Row/400m Run
100 Chest to Bar Pull-Ups
Men: Thrusters - 95 lbs
Women: Power Cleans - 95lbs
1-2-3-4-5-6-7-8-9-10
500m Row/400m Run

Advanced Class 12pm
Regional Workout 12.2

2000m Row
50 Alternating One-Leg Squat
30 Hang Power Cleans(m-225lbs/f-135lbs)
Men + 2 reps for every 10lbs scaled
Women: +2 reps for every 5lbs scaled

SouthWest Regional Workout - Chris Spealler sets world record for "Diane". You be the judge!

Always great to check for a personal record with a benchmark "girl" workout. This workout is scheduled to be "Workout 1"of the Regional CrossFit Games". Compare your "Diane" time with those of the best athletes in each Region.

Workout of the Day:

"Diane"
21 Deadlifts(m-225lbs/f-155lbs)
21 Handstand Push-Ups

Workout of the Day:

"Burn Baby Burn"
600m Run
60 Double-Under Jump Rope
50 Good Mornings(m-31lbs/f-18lbs)
40 Kettlebell Swings(m-53lbs/f-35lbs)
30 Box Jumps(m-24"/f-20")
20 Front Squats(m-135lbs/f-95lbs)
10 Bar-Facing-Burpees
600m Run
25 minute cap

Workout of the Day:

Strength/Skill

Press
1-1-1

Push-Press
3-3-3

then...

2 minute clock
200m run
Max reps Wall Ball(m-20lbs to 10'/f-14lbs to 9') in remaining time
Rest - 1 minute
2 rounds

Courtney had requested the dreaded deck of cards workout for her birthday workout and we were happy to oblige. It is easy to forget how simple yet challenging those 54 cards can be. Happy Birthday Courtney!!

Workout of the Day:

"Courtney's Death Deck"
Hearts = Push-Ups
Clubs = Pull-Ups
Diamonds = Sit-Ups
Spades = Squats
Jokers(2) = 400m Run
Face Cards = 10 reps
Ace = 1 rep

Workout of the Day:

"Brutus"
2-4-6-8-10 Clean & Jerks
10-8-6-4-2 Overhead Squats * Every time bar touches the ground = 100m Run
2-4-6-8-10 Ring Dips

Bar Load
Rx = 60% of Bodyweight
50% of bodyweight owes 20 burpees at end of workout
<50% of bodyweight owes 30 burpees at end of workout

After our members got their workout in and the Keiki Class was concluded we converted the floor for our 1st Annual Mixed Masters Competition. All CrossFit Communities in Hawaii were invited to participate in a mixed pairs competition. 1 male and 1 female from the same Masters Age category. The fun, CrossFit fun that is followed with 2 preliminary events leading up to the final 7 teams. There are literally too many photos to post. Please see photos published on Facebook Here:Kauinana's Facebook Photos
Thank you to Kazu and Kelly for posting their photos. We never got a photo of the winner's podium. If anyone has this shot please send it to us.


Mixed Masters 1st Event:
8 minutes
Every minute on the minute
* Deadlift then in remaining time max Bar Facing Burpees(alternating partners every cycle(2 reps)

Deadlift Weight and Reps
m-245/f-165 = 2 reps    Junior Masters(40-49yrs) 2 reps starts here
m-225/f-150 = 3 reps    Masters(50-59yrs) 2 reps starts here
m-205/f-135 = 4 reps    Senior Masters(60-60yrs) 2 reps starts here
m-185/f-125 = 5 reps
m-165/f-110 = 6 reps
m-145/f-95 = 7 reps

Score = max burpee reps

Mixed Masters 2nd Event:
10 minutes
400m Run

then...

Kettlebell /Box Jump Ladder
Junior Masters = 53lbs / Masters = 44lbs
Women = Kettlebell Sumo Deadlift High Pulls / Men= Kettlebell Swings
Women = 20" Box Jump / Men = 20" Box Jump
2-4-6-8-10-12-14-16-18...
each athlete does 2 Kettlebell reps and 2 box jumps then 4/4...

Mixed Masters Final Event: Top 6 Teams (we had 7, 2 were tied for 6th place)
12 minutes
100 Chest to Bar Pull-Ups (max reps -1 attempt per athlete then switch with their partner)
Junior Master Men - 95lb Thrusters / Master Men 85lb Thrusters
Junior Master Women - 95lbs Power Cleans / Master Women - 85lbs
1-2-3-4-5-6-7-8-9-10...
each athlete completes their required ladder reps before dropping the bar for their partner

Workout of the Day:

"Pushin' 4"
400m Run
15 Push-Press(m-95lbs/f-65lbs)
30 Squats
4 rounds

Workout of the Day:

"Fast & Furious"
400m Run
10 Kettlebell Cleans(m-53lbs/f-35lbs)
10 Pull-Ups
4 rounds with descending Runs - 300m - 200m - 100m

Wes likes the Power and Olympic lifts and he is good at them, so the coaches came up with Power Complex for his birthday workout. Happy Birthday Wes!

Workout of the Day:

"Houdini"
4 Power Complex(m-135lbs/95lbs)
Deadlift, Power Clean, Clean & Jerk(3 separate lifts, but once you start a complex bar cannot be dropped)
24 Wall Balls(m-20lbs to 10'/f-14lbs to 9')
31 Double Under Jump Rope
4 rounds

Workout of the Day:

Strength/Skill

Squat Cleans
1-1-1-1

then...

"Baseline"
500m Row
40 Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups

Lunch-Bunch was in full force to help Mike celebrate his birthday workout. Everyone loves a rude interruption every minute of a bigger deadlift. Happy Birthday Mike!!

Workout of the Day:

"MYC"
28 Wall Balls(m-20lbs to 10'/f-14lbs to 9')
28 Pull-Ups
28 Tire/Box Jumps
28 Dumbbell Push Jerks(m-50lbs/35lbs)
Every minute on the minute complete
4 Deadlifts(m-245lbs/f-165lbs) then resume chipper

Workout of the Day:

"Jerannie"
21Overhead Squats(m-95lbs/f-65lbs)
21Burpees
15-9-6-3
50Sit-Ups
50Double-Under Jump Rope
40-30-20-10

Since the CrossFit Games Open competition was so much fun, we decided to have 1 workout a month that got validated with a judge. So here is our April Edition. A few got to the deadlifts, but no one finished. Coach Sabrina came the closest with only 1 rep of the Deadlifts to go when the clock hit 0:00.

Workout of the Day:

"April Validation WOD"
50 Bar-Facing Burpees
40 Power Snatches(m-85lbs/f-51lbs)
30 Power Cleans(m-135lbs/f-81lbs)
20 Front Squats(m-155lbs/f-101lbs)
10 Deadlifts(m-245lbs/f-151lbs)
17 minute cap

Cameron has been a part of the HAF ohana since the end of last year. His service here in Hawaii has come to an end and we will miss seeing him in our box. We wish him and Emily the best and look forward to staying in touch and hearing about his future CrossFit experiences.

Always got to drop the benchmark "Girls" workouts from time to time so athletes can set new PR's.

Workout of the Day:

"Helen"
400m Run
21 Kettlebell Swings(m-53lbs/f-35lbs)
12 Pull-Ups
3 rounds

Everyone was happy to celebrate Ken's special day even though this is a 245 rep workout with a half-mile run. Sounds like fun! Happy Birthday Ken!!

Workout of the Day:

"Lucky No.7"
49 Burpees
800m Run
7 Deadlifts(m-185lbs/f-135lbs)
7 Toes to Bar
7 Lunges
7 Tire/Box Jumps(m-24"/f-20")
7 rounds

This is Ashley's last day in our room for about 5 months. She will be embarking on a new journey with a Polynesian Dance Crew in Japan. We wish her the best and hope she figures out a way to keep up her CrossFit skills.

Workout of the Day:

Strength/Skill

Thrusters
2-2-2-2-2

then...

"Little Fran"
6 Thrusters(m-95lbs/f-65lbs)
9 Pull-Ups
12 Double-Under Jump Rope
As many rounds as possible in 5 minutes

If you know Bill's personality, he wanted a workout that would totally crush him and everybody and be unforgettable. So the coaches tweaked "Fight Gone Bad" and came up with "Kill Bill".
Mission accomplished! Happy Birthday Bill!

Workout of the Day:

"Kill Bill"
1 minute at each element
Wall Ball(m-20lbs to 10'/f-14lbs to 9')
Kettlebell Sumo Deadlift High Pull(m-70lbs/f-44lbs)
Double-Under Jump Rope
Kettlebell Swings(m-70lbs/f-44lbs)
Overhead Plate Carry(m-45lbs/f-25lbs) 100m*
Concept2 Rower - (calories)
*15 points for each completion of 100m Overhead Plate Carry
*10 points for completion of half(50m) of the Overhead Plate Carry
*0 points for non-attempt

Workout of the Day:

"Demolished by Bells"
30 Seconds - Max Power Cleans(m-135lbs/f-95lbs)
30 Seconds - Max Dumbbell Push-Jerks(m-50lbs/f-30lbs)
30 Seconds Rest
10 rounds

Coach Sabrina ordered some new medicine balls for the Keiki Class. They are Dynamax Minis, 10" instead of the standard 14". I noticed a few adults that got excited about the smaller med ball=).

Workout of the Day:
9am & 10am
"2 On 1 Off"
2 minute clock for each element / 1 minute rest between each
5 Deadlifts(max weight - athlete's choice)
Max reps Handstand Push-Ups
Max reps Chest to Bar Pull-Ups
Max reps Wall Ball(m-20lbs to 10'/f-14lbs to 9')
Max reps Double-Under Jump Rope

12Noon - Advanced Class
"Regional Event 4 - Tweaked"
50 Double-Under Jump Rope
40 Back Squats(m-135lbs/f-95lbs)
30 Pull-Ups
20 Shoulders to Overhead(m-135lbs/f-95lbs)

Be sure to keep the kettlebell close to midline in the frontal plane. Allowing the kettlebell to drift during a waiter's carry is a recipe for injury. If this is difficult to do then you should go lighter in weight. Stabilizing strength when going overhead is important, but keeping shoulders injury free is more important.

Workout of the Day:

"Waiter Walk"
72 Foot Kettlebell Waiter Walk Right Hand(m-53lbs/f-35lbs)
25 Toes to Bar
72 Foot Kettlebell Waiter Walk Left Hand(m-53lbs/f-35lbs)
25 Good Mornings
100m Run

Coach Todd had the joy of programming Jay's birthday wod today. I am not sure if they discussed the elements, but it is a great workout. It has Jay written all over it. Happy Birthday Jay!!

Workout of the Day:

"Jay"
4 minute clock
4 Snatch Complex
   Power Snatch - Hang Snatch - Squat Snatch(m-95lbs/f-65lbs) (once started, bar cannot be put down)
19 Burpees
Max Double-Under Jump Rope in remaining time
1 minute rest between rounds
Score = Double-Under Jump Rope

Workout of the Day:

Strength/Skill Day

Back Squats
3-3-3-3-3

then...

10 Medicine Ball Cleans(m-20lbs/f-14lbs) descending ladder 10 to 1
1 Kettlebell Swings(m-53lbs/f-35lbs) ascending ladder 1 to 10

Workout of the Day:
"ANNR"
400m Run
Max reps Pull-ups(1 attempt)
50 Abmat Sit-Ups (40-30-20-10)
5 rounds

This is the first time we had a birthday workout submitted via proxy. Melissa allowed Courtney to submit love/hate workout suggestions for her birthday workout. This is a partner workout and teams of 2 could divide up the reps any way they wanted as long as all reps were completed before the plate carry. 1 plate per teams of 2 for the carry. Great WOD. Happy Birthday Melissa!!

Workout of the Day:

"Melissa"
Partner Workout - teams can partition any way they please
40 Tire/Box Jumps(m-24"/f-20")
80 Kettlebell Sumo Deadlift High Pulls(m-53lbs/f-35lbs)
100 Medicine Ball Front Squats(m-20lbs/f-14lbs)
300m Plate Carry(m-45lbs/25lbs)
3 rounds

Workout of the Day:
9am & 10am
400m Run
1 minute rest
400m Row
1 minute rest
2 rounds

then...

3 Front Squats(m-155lbs/f-105lbs)
5 Handstand Push-Ups
7 Toes to Bar
As many rounds as possible in 9 minutes

12Noon Advanced Class
"11.6"
20 Calorie Row
30 Burpees
40 Dumbbell Shoulders to Overhead(m-45lbs/f-35lbs)
50 Toes to Bar
100 Foot Lunges(m-45lbs/f-25lbs)
150 foot Sprint

then...

"Amanda"
9-7-5
Muscle-Ups
Squats Cleans(m-135lbs/f-95lbs)

or

21-15-9
Deadlift(m-315lbs/f-215lbs)
Box Jumps(m-30"/24")

Workout of the Day:

"Walk The G-Line"
30 seconds of work at each station
10 seconds of rest to transition
Pull-Ups
Dumbbell Thrusters(m-40lbs/f-25lbs)
Kettlebell Sumo Deadlift High Pulls(m-53lbs/f-35lbs)
Sit-Ups
Box Jumps(m-24"/f-20")
5 rounds