HARDASS FITNESS

Today's Workout:
"CrossFit Baseball"
1st base = 10 push-ups
2nd base = 10 squats
3rd base = 10 burpees
Home base = 10 reps of a randomly selected movement.

*Start with everyone running a 650 M Run (worth 2 points upon completion).
**Max runs completed collectively per team wins. Successfully rounding all the bases equals one run. Each base should be at least 100m apart.

This workout was taken from CrossFit By Overload.

Although Knees to Elbows might not be the easiest abdominal exercise, it is very effective in strengthening the abdominal section. Knees to Elbows is a total body movement that not only requires core and arm strength, but also a degree of shoulder, back and hip strength. And, because it incorporates total body strength and movement, Knees to Elbows is far more functional than any 'ab' machine. Watch the video below to see the breakdown as well as modifications of Knees to Elbows!

Today's Workout:
"Terrible 2's"
45 seconds work, 15 seconds rest, of:
DB Thrusters
Knees to Elbows
10 rounds for total reps.

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Today's Workout:
".4 Murph"
For time:
650 M Run
40 Pull-Ups
80 Push-Ups
120 Squats
650 M Run

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Today's Workout:
"E1"
Max Rounds in 20 minutes, of:
5 Pull-Ups (x4 Jumping Pull-Ups)
10 Push-Ups
15 Toes to Wall
20 Air Squats
25 Double Unders (x4 Single Unders)

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Today's Workout:
"Minus 2, Plus 2"
For time:
20 Air Squats
2 Burpees
18 Air Squats
4 Burpees
16 Air Squats
6 Burpees
14 Air Squats
8 Burpees
12 Air Squats
10 Burpees
10 Air Squats
12 Burpees
8 Air Squats
14 Burpees
6 Air Squats
16 Burpees
4 Air Squats
18 Burpees
2 Air Squats
20 Burpees

**Air Squats and Burpees combo can be substituted with Overhead Squats and Push-Ups

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Above: Morning group blasts through "FGB"!

1 minute on each element.

1 minute rest between each round. 

Today's Workout:
"Drop 10"
For time:
50 Squats
40 Lunges
30 Sit-ups
20 Push-ups
10 Burpees
**Each round drop 10 reps in each element, until there is nothing left.
(2nd round would be: 40 Squats, 30 Lunges, 20 Sit-ups, 10 Push-ups and 0 Burpees.)

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Today's Workout:
"Annie Loves Thrusters"
For time:
50-40-30-20-10
Double Unders
Sit-ups
Thrusters

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Today's Workout:
4 rounds for time, of:
20 Cleans
20 Front Squats
10 Deadlifts
Runs can be done in any order during the workout.
2 Circle Runs
2 650 M Runs

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Today's Workout:
"Team 250"
2 person team.
Only 1 person per element at anytime during workout.
Fastest way to 250 reps total, of:
Burpees
Wall Ball

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Today's Workout:
"When Does it End?"
10 rounds for Total Reps.
30 seconds each, of:
Pull-ups
Push-ups
Goblet Squats (Weighted KB Squats)
Pit Stop

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Today's Workout:
"Road Kill"
3 rounds for time, of:
30 DB Thrusters
30 KB Swings
650 M Run

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It is good to go back to the beginning and it is good to redo past WODs, because it not only reminds us of our improvement, but actualizes improvement. Whether it is cutting down a 650 M Run time by seconds, or being able to do 10 push-ups in a row, rather than 7, there is something very rewarding about being better than you were the day before. Today's WOD (Workout of the Day) titled, "In The Beginning", which was taken from the very first CrossFit Hawaii class back in the middle of March (then titled, "Get it Started"), reminded me that I had bettered myself over the past 5 months. Five months ago, 50 push-ups seemed like an unreasonable amount, and now, I can do close to 50 push-ups without stopping. My time for “In The Beginning” in March was a seemingly solid time of 12:15, and today, my time was a PR of 7:40. Just like so many CrossFit Hawaii members have improved baseline times, crushed old WOD times/scores, and reached new PR (personal record) times in 650 M runs, I too, can say I am better today than I was yesterday! So, keep up the great work everybody, keep striving to better your best with each workout, because your efforts will yield results.

-Elyse

Today's Workout:

"Take It With You"

5 Rounds for time, of:

Today's Workout:
"Oh Yes, Tabatas!"
8 rounds of 20 secs WORK, 10 secs REST (for each element):
Tabata Wall Ball
Tabata Sit-Ups
Tabata Tire Jumps
Tabata Burpees
**1 minute rest in between elements
650 M Run (for time)

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2 rounds, 1 minute for max reps, of:

Today's Workout:
Max rounds in 20 minutes, of:
9 DB Thrusters
15 Push-Ups
21 Sit-Ups
1 Circle Run

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Left: Today's workout was created in honor of the Olympics and today's date (08/08/08)!

Right: Lei jumps the tire as the sun sets in the background!

Top eight will equal one great Games: Storylines to follow at the Beijing Olympics

Today's Workout:
"Olympian"
8 rounds for time, of:
8 Rope Climbs
8 Ball Cleans
8 Standing DB Lunges (4 each leg)
8 Tire Jumps
8 Burpee Long Jump

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The Science of Tabata Drills

As appeared in Men’s Fitness, May 2004 (probably the only worthwhile article appearing in that magazine).

The Tabata Protocol–named after Izumi Tabata, Ph.D., a former researcher at Japan’s National Institute of Fitness and Sports in Kanoya–is an interval routine developed by the head coach of the Japanese speed-skating team. (It’s called a protocol because Tabata and his team took the speed-skating coach’s workout and studied it to quantify just how effective it really was.)

In Tabata’s study, the researchers found that guys who used the routine five days a week for six weeks improved their maximum aerobic capacity (a measure of your body’s ability to consume oxygen–the more oxygen you can take in, the longer and harder you’ll be able to run) by 14%. What’s more, it also improved anaerobic capacity (which measures your speed endurance, or the duration you’re able to sprint at full effort) by 28%. So the Tabata Protocol is the rare workout that benefits both endurance athletes and sprinters–hard to accomplish. Consider: A study of traditional aerobic training–running at 70% of aerobic capacity for 60 minutes–for the same number of weeks showed an improvement in aerobic capacity of 9.5% and no effect on anaerobic capacity.


Today's Workout:
Keep seperate score for each element.
Tabata Squats
Tabata Push-Ups
Tabata Sit-Ups
Tabata Burpees

*Tabata - 8 rounds of 20 seconds work and 10 seconds rest.
**The round with the smallest number of reps is your score for that element.

Post 4 scores to comments.

"Make your preparations, and assault your target, never forgetting that victory is the end state of persistence."
-Again Faster

Today's Workout:
"Going Up!"
5 rounds for time, of:
100 Single-Under Jump Rope
10 Sumo Deadlift High Pulls (with Kettlebell)
10 Toes to Wall
*Single-Unders remain the same (100 reps) each round.
**Add 10 reps (to SDHP and Toes to Wall) each round.

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Today's Workout:
"Tainted 25"
1 round for time, of:
25 Tire jump (24" tire)
25 Jumping pull-ups
25 Kettlebell swings (1 pood)
25 Walking Lunges
25 Knees to elbows
25 Push press (45 lbs)
25 Back extensions/Good Mornings (45 lbs)
25 Wall ball (20 lbs ball)
25 Burpees
25 Double-under Jump Rope

**Prescribed height/weights for men are shown in parentheses.
***100 Single-under Jump Rope can be done instead of 25 Double-under Jump Rope

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"Shattered .5 Angie"
2 rounds, for time.
650 M Run
25 Pull-Ups
25 Push-Ups
25 Sit-Ups
25 Squats


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Fighting the "Filthy 50" fatigue is not an easy task. Its definitely called "Filthy 50" for a reason.

Today's Workout:
50 Tire Jumps
50 Jumping Pull-ups
50 Kettlebell Swings
50 Walking Lunges
50 Knees to Elbow
50 Push Press
50 Good Mornings
50 Wall Ball
50 Burpees
50 Double-Under Jump Rope
1 round, for time.

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