Saturday, December 20, 2014

Class Schedule:

9am & 10am Class only. No 12pm

Keiki Class - 11a

Wednesday, December 10, 2014


Work crews placed this sign early in the morning adding another obstacle to our run.

Workout of the Day:

"Move the Sign Please"
4 minute clock:
400m run
Reps must be even at end of 4 minute clock or lower score counts:
Kettlebell Swings(53/35)
Gamer Box Jumps(24/20)
2 minute rest
3 rounds

Tuesday, December 9, 2014

"Run the Redline"

Workout of the Day:

"Run the Redline"

3 minute clock:
1 Deadlift(225/155)
1 Toes to Bar
Add 1 rep every round

3 minute rest


3 minute clock:
1 Deadlift(225/155)
1 Ring Dip
Add 1 rep every round

3 minute rest

3 minute clock:
1 Deadlift(225/155)
1 Strict Pull-Up
Add 1 rep every round

Monday, December 8, 2014

Happy Birthday Michiko!!

All of her love and hates scrambled into one workout...with 3 parts. Happy Birthday Coach Michiko!

Workout of the Day

"Michiko"
6 minute clock:
600m run
12 Chest to Bar Pullups
8 Clean & Jerks(135/95)
in remaining time do as many reps as possible (IRTAMRAP) of:
Wall Ball(20/14 to 10")

2 minute rest

5 minute clock:
400m run
12 Handstand Pushups
8 Thruster(135/95)

in remaining time do as many reps as possible (IRTAMRAP) of:
Wall Ball(20/14 to 10")

2 minute rest - strip barbell

4 minute clock:
200m run
12 Burpees
8 Squat Snataches(95/65)
in remaining time do as many reps as possible (IRTAMRAP) of:
Wall Ball(20/14 to 10")

Saturday, December 6, 2014

Michiko took 1st Place in the Women's Masters Division and Stevie G. took 5th in the Men's Open. We are very proud of their performance and for representing HAF at this event.

Workout of the Day:

"Volcano Mash"

7 minute clock:
600m Run
In remaining time complete as many rounds as possible of:
10 Toes to Bar
10 Wall Ball(20/14 to 10')

3 minute rest

6 minute clock:
complete as many rounds as possible of:
3 Pull-Ups
3 Overhead Squats(95/65)
Add 3 reps every round

Friday, December 5, 2014

Get to 50

Kyle from CrossFit Mitchelton in Brisbane dropped in for a visit in our box while in Hawaii. We always enjoy having visiting CrossFitters.

Workout of the Day:

10 Clean & Jerks(135/95)
400m Run
10 Clean & Jerks
500m Row
10 Clean & Jerks
100 Double-Unders or 20 Burpees
10 Clean & Jerks
100m Farmer's Carry(70/44) - run to 300m on return pick up Farmer's Carry and return
10 Clean & Jerks

Thursday, December 4, 2014

"Drop 10"

The total rep count for this workout is 150 squats, 100 lunges, 60 situps, 30 pushups, and 10 burpees.

Workout of the Day:

"Drop 10"
50 Squats
40 Lunges
30 Sit-Ups
20 Push-Ups
10 Burpees

5 rounds dropping 10 reps every round until 5th and final round is 10 squats

Wednesday, December 3, 2014

Strength/Skill - Thrusters

Staying well balanced in the bottom of the squat and accelerating only at the top end is the best way to PR on your multiple thrusters.

Workout of the Day:

Strength/Skill
Thrusters
3-3-3-3-3

then...

Max Double-Unders in 3 minutes

Tuesday, December 2, 2014

"+/-"

If the rep scheme is finished before the 13 minute clock expires then do max burpees in remaining time. You will end either with a positive score of burpees or a negative score of incomplete box jumps.

Workout of the Day:

"+/-"
13 minute clock:
Box Jumps(24/20 Gamer)
* = 200m Run
21*18*15*12*9*6*3*
max burpees in remaining time

Monday, December 1, 2014

"Bait"

Workout of the Day:

"Bait"
5 rounds
15 Pullups
10 Toes to Bar
5 Deadlifts(255/175)
300m Run

Saturday, November 29, 2014

"Overhead Series"

Was great having Mike and Tammy in our box yesterday. Mike is the owner of Summerlin CrossFit.

Workout of the Day:

"Overhead Series"
100m run
1 Squat Snatch
1 Overhead Squat
1 Squat Snatch
2 Overhead Squats
200m Run
1 Squat Snatch
3 Overhead Squats
1 Squat Snatch
4 Overhead Squats

300m run
1 Squat Snatch
5 Overhead Squat
1 Squat Snatch
6 Overhead Squats
400m run
1 Squat Snatch
7 Overhead Squat
1 Squat Snatch
8 Overhead Squats

12p Class
Add: Volcano Cup Wod #1
1 Clean + 1 Front Squat + 1 Jerk
1 attempt every 2 minutes
3 attempts total
tie-breaker = max double-unders in remaining time after 3rd attempt

Friday, November 28, 2014

"Black Friday Special"

Workout of the Day:

"Black Friday Special"
3 minute clock:
200m run
then
Sumo Deadlift High Pull(95/65)
Lateral Facing Burpees
2/2, 4/4, 6/6, 8/8 ......
Climb as high up the ladder as possible
2 minute rest
3 rounds - start at 2/2 after the 200m run every round

Thursday, November 27, 2014

Black Friday Amended Schedule

Class Schedule:
12p
3:30p
5:30p

Basics: 
11a
5:30p

Wishing all of our HAF members a very Happy Thanksgiving!!

Workout of the Day:

Wednesday, November 26, 2014

Movement Fix

Very good article and video from Movement Fix.com. Check it out HERE


Workout of the Day:

Rep Scheme
10-8-6-4-2

Ring Dips (Muscle-Ups for Rx+)
Handstand Push-Ups
Sit-Ups (x3)

Tuesday, November 25, 2014

"Unbroken"

Deficit Deadlifts coming up for tomorrow's Weightlifting Class

The stimulus for this workout is to try and go unbroken for each element. Every time an athlete breaks the rep count, 3 burpees are immediately owed before continuing. This workout is a smasher. 30 minute cap.

Workout of the Day:

"Unbroken"
25*20*15*10*5
* = 200m run

Wall Ball(20/14 to 10')
Push-Ups
Pull-Ups
Kettlebell Swings(70/44)
Box Jumps(24/20)

3 burpee penalty every break in required reps
30 minute cap

Monday, November 24, 2014

Strength/Skill - Clean & Jerks

5:30pm Regular Class getting warmed up
5:30pm Basics Class getting warmed up

Workout of the Day:

1 minute to complete required reps
5-5-4-4-3-3-2-2-1-1
1 minute rest

Athlete's choice on starting weight

men +10lbs every set
women + 5lbs every set

Saturday, November 22, 2014

Thruster/Run Workout

Workout of the Day:

Thruster(95/65)
21*18*15*12*9
* = 400m run
20 minute cat

12pm Class
1 minute max reps at each station
1 minute rest
Choose 5:
Rope Climbs(15')
Ring Muscle-Ups
Bar Muscle-Ups
Pistols
Handstand Walks
Handstand Push-Ups Open Floor

15 minute rest

WOD

Friday, November 21, 2014

Workout of the Day:

"Climb"
3 Deadlifts
Every minute on the minute for 10 minutes
Athlete's choice on starting weight
Men add 10lbs every minute
Women add 5lbs every minute

Thursday, November 20, 2014

Strength/Skill - Push-Press

Workout of the Day:

Strength/Skill Day
Push-Press
3-3-3-3-3

then...

Box Jumps(24/20)(non-gamer)
3 minutes max reps

Wednesday, November 19, 2014

Coach Di gets her Muscle Up

video
Coach Di gets her muscle up out at CrossFit Hawaii Kai. Being successful after trying so hard for so long, elation is expected

Workout of the Day:

Power Cleans(135/95)
Burpees
21-15-9

Tuesday, November 18, 2014

"Must Row"

Workout of the Day:

3 minute clock
2 minute rest
4 rounds

400m run/ 1 or the 4 rounds must be a 400m row
In remaining time: choose 1 each round
Ring Dips
Handstand Pushups
Slam Ball(athletes choice)
Kettlebell Swings(77/44)

Monday, November 17, 2014

Spark - Dr. John Ratey


In June of 2013, the CrossFit Journal published an article on high intensity training and its effects on the brain and improving learning. Check out article HERE.

Workout of the Day:

10 Power Snatches(95/65)
10 Toes to Bar
10 to 1

Saturday, November 15, 2014

"Maxed"

Athletes were given the choice to create the workout that they wanted. Some chose higher rep barbell and others chose higher rep body weight.

Workout of the Day:

"Maxed"

400m run
40 reps
300m run
30 reps
200m run
20 reps
100m run
10 reps
100m run
10 reps
200m run
20 reps
300m run
30 reps
400m run
40 reps

25 minute cap

Choose reps based on 4 movements:

Pull-Ups
Shoulders to Overhead(95/65)
Double-Unders
Front Squats(95/65)

When athletes ladder back up movement order must be switched

Friday, November 14, 2014

Training Intervals




12noon Class

Workout of the Day:

5 rounds
30 seconds work
15 seconds rest

Concept2 Rower(Calories)
Wall Ball(20/14 to 10')
Box Jumps(30"/24")

Thursday, November 13, 2014

"1 Transition"

5:30pm Warmup
The most efficient transition is 1. However, it is hard to know when to switch movements and have enough time remaining to match the reps.

Workout of the Day:

4 minute clock:
400m run
In the remaining time: reps must match or you keep the lower score
Kettlebell Swings(53/35)
Sit-Ups

1 minute rest
3 rounds(14 minute workout)

Wednesday, November 12, 2014

Today we coached a bar muscle-up progression. Many are anxious to master this move and knowing what to practice always helps.

Workout of the Day:

Strength/Skill Day

Front Squats
3-3-3-3-3

then...

Bar Muscle-Ups - max reps in 1 minute

Tuesday, November 11, 2014

"Stars and Stripes"

Thank you to all who have served. We gratefully do this workout to honor your commitment. In this partner workout, a team member completes a 100m overhead plate carry while to other chips through the movements in the room. When the runner returns, the plate is transferred and the runner picks up where his team member left off. The plate is treated like a flag and never touches the ground.

Workout of the Day:
"Stars & Stripes"
Partner Workout
100m Overhead Plate Carry(45/25)

50 Double-Unders
50 Push-Ups
50 Good Mornings(45/35)
50 Strict Presses(45/35)
50 Box Jumps(24/20)
50 Pull-Ups
50 Sit-Ups
50 Air Squats
50 Toes to Pole
50 Wall Ball(20//14 to 10')
50 Overhead Squats(45/35)
50 Lunges
50 Kettlebell Swings(44/26)

Monday, November 10, 2014


The Class Schedule for Tuesday, November 11, 2014 - Veteran's Day:

9am
10am

Workout of the Day:

"Barbell to Strict"
21 Thrusters(135/95)
21 Strict Pullups
15 Cleans(185/125)
15 Strict Ring Dips
9 Deadlifts(275/185)
9 Strict Handstand Pushups

Saturday, November 8, 2014

"Choice2"

Hanging out with the 12pm Class

Today's workout gave athletes a lot of choice in regards to their weight and which part of the workout was most important to them. They could push for longer runs or utilize the rest to pull a bigger barbell. Either way it was challenging for all. The 12pm Class had a unique task. After fully warming up, they had 10 minutes to do a 1 rep max in either a deadlift or a jerk. 

Workout of the Day:

"Choice2"
3 minute clock:
1 Squat Snatch(Athlete's Choice)
1 SS + 1 Overhead Squat
1SS + 2 OHS
1 SS + 3 OHS
1 SS + 4 OHS ...etc
3 minute clock:
Run - max distance
3 rounds (18 minute wod)

 

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