HARDASS FITNESS

Taken from a recent article about Sheri Taflinger

Preparation for the competition is crucial, especially the physical fitness aspect. “When you have to compete in the Evening Gown and Swimsuit categories, you want to make sure you’re in top condition!” Taflinger says with a smile. She started training at Hardass Fitness, doing CrossFit workouts 2 - 3 times per week. “I knew that CrossFit would help me get into top condition for my job as a police officer, but it’s really helped me get into competition shape for the pageant too.” Taflinger is pleased with the results of her CrossFit workouts. “I’m stronger, and I have more energy on the job and for my daughter. Plus, I’m burning fat, which makes me look fit and gives me more confidence on stage!” She says it’s that confidence that makes her want to compete, and hopes to bring that message to other women. “It’s about feeling good about yourself.”

We are all very proud that you represented Hardass Fitness so well.

Today's Workout:
"The Scoreless Rope"
Push-ups
Wall Ball
Kettlebell Swing
Jump Rope
1 minute max reps per element
1 rep = 1 point (no score for jump rope)
3 rounds

Great video on learning the snatch from Coach Burgener

The coaches did a workout directly from the CrossFit website. I'm afraid of this workout, but I didn't know that she bites. High reward means accepting more risk. CrossFit often mirrors life on multiple levels.
"Fran"
Thrusters 95lbs/65lbs
Pull-ups
21-15-9

Elyse is taking this 35lbs plate out for a 100 meter run. Overhead movements stress the core and force your abdominals to execute their primary function which is midline stabilization.

Today's Workout:
"OPC"
1 round for time of:
650 meter Run
40 Squats
100 meter Overhead Plate Carry
30 un-anchored Sit-ups
100 meter OPC
20 Push-ups
100 meter OPC
10 Tuck Jumps
650 meter Run

Today's Workout:
"2 Debut"
5 rounds for time of:
20 Dumbell Thrusters
15 No-weighted Sit-ups
10 Tuck Jumps
1 Circle Run

Post time to comments.

"Stick It!"
Today's Workout:
5 rounds for total reps, of:
(20 seconds work, 20 seconds rest)
Jumping Pull-ups
Kettlebell Swings
Tire Jumps
Snatch
650 M Run (upon completing the 5 rounds)

Post score and run time to comments.

CrossFit Workout 100 Burpees for Time

click here if video does not play

Today (Monday, July 21, 2008), Kimo and I, did 100 Burpees for time to buy into CrossFit Santa Cruz's Burpee Challenge (click on here for details)!
Elyse

Today's Workout:
"Times 2"
Jumping Pull-ups
Kettlebell Sumo Deadlift High Pull
Burpees
15 seconds work
30 seconds rest
5 rounds for time

Today's Workout:
"Quarter Gone Bad"
5 rounds for total reps, of:
(135 lbs./95 lbs.) Thrusters, 15 seconds
45 seconds rest
(50 lbs./25 lbs. weighted) Pull-up, 15 seconds
45 seconds rest
Burpees, 15 seconds
45 seconds rest

650 M Run for time

Post score and time to comments.

Today's Workout:
"WTF"
3 rounds for time, of:
15 Ball Cleans
15 Overhead Squats
15 Ring Dips
650 M Run

Post time to comments.

Today, 2 of our members created a WOD (Workout of the Day) to welcome me back from my 12 day trip to Oregon and Seattle. They chose the "Fight Gone Bad" template with 1 minute on each element for max reps, but made it only 2 rounds. I was very nervous about their challenging creation, because I had very minimal time for exercise while I was on the mainland. But, when it was all said and done, including the 650 M Run around the block, the workout was just what I needed! I really missed CrossFit and the Hardass Fitness gang and I'll definitely think twice about leaving again! Thanks for the butt-kicking!
Elyse

Today's Workout:
"Welcome Back Elyse! Love, Jan & Pat"
1 minute for Max Reps, of:
Concept 2 Row (Calories)
Wall Ball
Tire Jump
Burpees
Air Squats
Standing Lunges
(2 rounds, 1 minute rest between rounds)
650 M Run (for time)

Post total reps and run time to comments.

Consistency is always the key to success in any endeavor. Emily, her three daughters and her niece have been consistently showing up 3x a week for the last six weeks. They shared that previous to training in our facility, physical fitness had always been a challenge. In sporting activities they were always in the back of the pack struggling to keep up with their peers. Now, six weeks later, they are in the front pack going head to head with others. My prediction is that in six more weeks they will be leading the pack and others will be struggling to keep up with them. Can one summer change the course of your life? Yes. Do I believe it is happening to them? Absolutely! Whether you are a child, teenager or adult, to go from "I suck at this" to "I'm good and I'm prepared to prove it" feels really awesome and empowering. The end result of challenging ourselves physically is a stronger body as well as a stronger mind. This family is on a new path and they are picking up speed. As a coach, I am proud of them and excited to see what the future has in store for them. Keep up the good work.
Kimo

Today's Workout:
"Drop 10"
50 Squats
40 Standing Lunges
30 Sit-ups
20 Push-ups
10 Burpees
On the second round you drop 10 reps from each exercise:
40 Squats
30 Standing Lunges
20 Sit-ups
10 Push-ups
0 Burpees

*Continue this until the fifth and final set is just 10 Squats
Post time to comments.

A few days ago I was inspired by a 14-year-old girl named Kallista Pappas. Click on the title bar above the photo for an article about a new inspiration named Dara Torres. Middle age is looking pretty good.

NW Bellevue's Workout of the Day:
5 rounds for time of:
10 Deadlifts (rx: 60 kgs)
15 Burpees

Today, I trained with the afternoon class at Northwest's Bellevue CrossFit studio in Washington! Although I was pretty winded during the workout, from not doing CrossFit for a whole week, I pushed through the 60 kg Deadlifts and Burpees (which are always brutal), and finished in 11 minutes! It was a great experience CrossFitting at Bellevue and I look forward to visiting another studio before I return home on Tuesday.
-Elyse
reporting from Seattle, WA

Saturday's Workout:
In any order, perform the following three workouts:

Three rounds, 21-15-9 reps, for time of:
95 pound Thruster (65 pound for women)
Pull-ups (chest must hit the bar to count)

5 rounds for time of:
275 pound Deadlifts, 5 reps (185 pounds for women)
10 Burpees (with clap overhead while airborne)

Run either 750m on a steep trail or 1.5 K on a road or track

**The start time for the second workout should be 4 hours after the first. The start time for the third workout should be 4 hours after the second.


Sunday's Workout:
155 pound Squat Clean and Jerk, 30 reps

**The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

Today's Workout
"4 of 7 Independence"
Tabata Push-ups (20 seconds work/10 seconds rest-8rounds)
1 minute rest
650m run
47 squats
47 toes to wall
3 rounds
We had 16 members at our 9am class to help celebrate the 4th of July at Hardass Fitness. Finishing times for today's workout took between 26 and 40 minutes. Congratulations for all those who finished. Working out in the morning will make you feel a little less guilty at the barbecue in the afternoon. I'll drink to that!

Today's Workout
"Pre-4th"
20 Tire Jumps
15 Sit-ups
10 Push-ups
5 Dumbbell Snatch (each hand)
5 rounds for time

Yesterday's Workout
"Karen"
150 Wall Ball
For Time

I've known about "Karen" for a year now and have always been afraid of her. Glad to get that nasty girl off my chest. Surviving workouts that scare us is part of the exhilaration and fuel the CrossFit addiction. Kimo

4th of July Class Schedule
9:00am
12:00noon
We will only be having two classes. NO 3pm or 6:30pm Happy Independence Day!

Today's Workout:
"These 4 Walls"
(5 rounds for max reps)
1 minute each of:
Wall Ball (red wall)
Kettle Bell Swings (garage gate)
Good Mornings (grey wall)
Jumping Ring Pull-ups (back wall)