Wednesday, December 31, 2008
"Your living is determined not so much by what life brings to you as by what you bring to life."
-John Homer Miller
-John Homer Miller
Above: Another great birthday WOD and a great post-WOD picture to go with the hardwork! Awesome job gang!
Today's Workout:
"Janet"
For time:
650 M Run
5 rounds, of:
25 Double-Unders
20 Toes to Wall Wipers
15 Push-Ups
10 Pull-Ups
650 M Run
Post time to comments.
Tuesday, December 30, 2008
"Age is strictly a case of mind over matter. If you don't mind, it doesn't matter."
-Jack Benny
-Jack Benny
Above: Happy Birthday Terri! We're glad that you joined us at CrossFit Hawaii! You've been kickin' butt during the WODs! Keep up the great work!!
Today's Workout:
"Terri"
3 rounds for time, of:
400 M Run
12 Push-Ups
30 Jumping Pull-Ups
12 SDLHP
30 Tire Jumps
Post time to comments.
Monday, December 29, 2008
"Niney-nine percent of failures come from people who have the habit of making excuses."
-George W. Carver
-George W. Carver
Above: Burpees in front of Diamond Head!
Today's Workout:
"4-3-2-Run!"
For time:
4 rounds:
30 Wall Ball Shots (20/12 lbs.)
20 Burpees
1 Circle Run
Post time to comments.
Sunday, December 28, 2008
"Learn the art of patience. Apply discipline to your thoughts when they become anxious over the outcome of a goal. Impatience breeds anxiety, fear, discouragement and failure. Patience creates confidence, decisiveness, and a rational outlook, which eventually leads to success."
-Brian Adams
-Brian Adams
Today's Workout
"Angie's Deck of Death"
Go through the entire deck of cards, doing the prescribed elements based on the suit. Number of reps is the amount on the card (face cards are 10 reps and aces are 1 rep). Jokers are a 400 M run.
Hearts = Push-Ups
Diamonds = Sit-Ups
Clubs = Pull-Ups
Spades = Squats
Joker = 400 M Run
Post time to comments.
Friday, December 26, 2008
"Even when you don't feel like it, don't think about it, just do it. You will be happy later."
Yeah, we know how you feel. But since we still have to workout, we might as well do some Tabatas.Today's Workout:
The Day After - Tabata Style
20 seconds of work - 10 seconds or rest - complete all 8 rounds of each element before moving to the next element. Only 10 seconds of rest between each element
Overhead Squats
Sumo-deadlift high pull
Push-ups
Tire Jumps
Thursday, December 25, 2008
Merry Christmas Everyone! We are closed. Enjoy this time with friends and family.
Wednesday, December 24, 2008
"We are what we repeatedly do. Excellence, then, is not an act, but a habit. "
Aristotle
Aristotle
I know none of our members have been really bad. May Santa bring all things nice to your doorstep. Merry Christmas!Today's Workout:
"Santa's Naughty List"12 Dumbbell Thrusters
24 Kettlebell Swings
12 Tuck Jumps
24 Push-ups
4 rounds
Tuesday, December 23, 2008
"There are no mistakes, no coincidences. All events are blessings given to us to learn from."
Elizabeth Kubler-Ross
Robyn Fuqua has been with us from the beginning. She has been a burst of sunshine and a hardcore crossfitter. She leaves today on a plane bound for her new home in Pennsylvania. The closest CrossFit is 67 miles away. She is bummed to say the least. We are equally as bummed to lose such a great person and friend. Robyn is the first to leave her hand-prints on our wall. A privilege reserved for those who have been with us for 1 year. We made an exception since her 10 month tenure was such a pleasure. Expect to see a bunch of hand-prints in the gym when we hit our 1 year anniversary in March.
Today's Workout
"Aloha Rockin' Robyn"
400M Run
12 Pull-ups
23 Squats (every 3rd round)
8 Burpees
9 rounds
1 Circle Run
Monday, December 22, 2008
"No steam or gas drives anything until it is confined. No life ever grows great until it is focused, dedicated, disciplined." - Harry Emerson Fosdick
James Kaopuiki has been training with us since August. He has significantly changed his capacity since feeding our tree on his first workout (or was it the second or third?? or all of the above=) He is now ready for the "big league" and will be leaving us in January to play semi-pro football in Japan. We wish him the best of luck and he will definitely be missed.It is funny how everybody hates burpees, but request to have them in their Birthday WOD.
HAPPY BIRTHDAY JAMES!
Today's Workout: "James"
400M Run
Tire Jump
Deadlift
Burpees
21-15-9
400M Run
Saturday, December 20, 2008
"I can't do it" never yet accomplished anything; "I will try" has performed wonders.
-George P. Burnham
Above: Something I once thought was "impossible", became possible this week! I got my Muscle-Up! No matter how much I continued to fail on my Muscle-Up attempts, each time I tried, I felt like I was that much closer! Combine all those missed attempts with a little coaching tip from Kimo, and I got my Muscle-Up! Its not magic, if you continue to push yourself to be better everyday, you'll look back days later and you'll actually be better! Strive to be better in everything you do! Go get some!
Today's Workout:
"Hoe Hoe Hoe"
3 rounds for time, of:
20 Push-Ups
10 DB Thrusters
20 Sit-Ups
10 Ring Dips
400 M Run
Post time to comments.
Friday, December 19, 2008
"Happiness is the only good. The time to be happy is now. The place to be happy is here. The way to be happy is to make others so."
-Robert G. Ingersoll
Above: The make-shift Back Extension!
Today's Workout:
"Filthy 50"
For time:
50 Tire Jumps (24")
50 Jumping Pull-Ups
50 KB Swings (35/26lbs.)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45/31lbs.)
50 Back Extensions/Good Mornings
50 Wall Ball Shots (20/12lbs.)
50 Burpees
50 Double-Unders (or 200 Single-Unders)
Workout B - 30 reps, Workout C - 25 reps
Post time to comments.
Thursday, December 18, 2008
"Within each of us is a hidden store of determination. Determination to keep us in the race when all seems lost."
-Roger Dawson
Above: Steph gets her CrossFit on! During the time that Kimo was at his Cert Camp, I had the pleasure to meet many of our members from the classes I don't normally teach, like Steph! Thanks for being such great CrossFitters and enduring the tough workouts I had for you! It really was a great opportunity to coach everyone! Get your CrossFit on!
Today's Workout:
"Jump Ball 2"
10 rounds for time, of:
20 Double-Unders (or 80 Single-Unders)
20 Wall Ball Shots (20/12 lbs.)
Post time to comments.
Wednesday, December 17, 2008
"A man can be as great as he wants to be. If you believe in yourself and have the courage, the determination, the dedication, the competitive drive and if you are willing to sacrifice the little things in life and pay the price for the things that are worthwhile, it can be done."
-Vince Lombardi
Above: (Top) Maria, one of our new members, really enjoys the speediness of CrossFit workouts. Moreover, Maria loves how great of a workout you can get from under 20 minutes! Its not quantity its quality! (Bottom) Heather, gets her 400 M Run on during Monday's WOD! Great job girls! Keep up the awesome work!
Today's Workout:
"Tougher Situation"
For time:
650 M Run
50 Squats
50 Sit-Ups
50 KB Swings
50 Sit-Ups
50 Squats
650 M Run
Post time to comments.
Tuesday, December 16, 2008
"You may have to fight a battle more than once to win it."
-Margaret Thatcher
Above: Congratulations to Coach Kimo, who has returned CrossFit Level 1 Certified! This is his Cert Camp picture (click here to enlarge image)! Kimo finished Day 1's WOD as the top male RX finisher! He also completed 12 rounds in today's WOD, which was Day 2's WOD at the Cert. Camp! Kimo did a great job at representing CrossFit Hawaii in Arizona! Great job! Now, get your CrossFit on with today's WOD in honor of Coach Kimo's Certification!
Today's Workout:
"Again" - Day 2 WOD at Kimo's CrossFit Certification Camp
Max Rounds in 10 minutes:
7 Med Ball Cleans (20/14 lbs.)
7 Burpees
Post rounds to comments.
Monday, December 15, 2008
"Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish."
-John Quincy Adams
Above: Our birthday girl, Kristi, not only celebrated a birthday on Friday, but she also got engaged to her boyfriend! Congratulations to her and her fiance! And, a happy happy birthday to you!
Today's Workout:
"Kristi"
4 rounds for time, of:
Run 400M
30 Toes to Wall
15 DB Thrusters (40/25)
7 Burpees
Saturday, December 13, 2008
"When I hear somebody sigh that Life is hard, I am always tempted to ask, Compared to what?"
-Sydney J. Harris
Above: Margaret, a newcomer to CrossFit, has endured the temporary pain that comes with the tough WODs and has begun to enjoy the CrossFit pain that reminds her she's bettering herself and her fitness! Keep up the awesome job Molly! Your determination and perseverance is an inspiration to all! Get your CrossFit on!
Today's Workout:
For time:
20 Ring Dips
40 Burpees
60 Double-Unders (240 Single-Unders)
80 KB Swings (53/35)
100 Wall Ball Shots (20/12lbs.)
Post time to comments.
Friday, December 12, 2008
"Pain is weakness leaving the body."
Above: How do you feel after a WOD? How hard do you push yourself during a WOD? Have you been put to the ground from a WOD? Have you been a flover? I know I have been put to the ground, from almost every WOD, when its over. Oh and the ground never felt so good! Being "put to the ground", is a good measure for me, of how hard I pushed myself through that WOD. What's your measurement? As coaches, we are here to help you work your hardest through the WODs. Sometimes that means a little extra motivation! Whatever it takes! Go get some!
Today's Workout:
3 rounds for time, of:
50 Tire Jumps (24")
21 Deadlifts (185/125 lbs.)
30 Pull-Ups
Post time to comments.
Thursday, December 11, 2008
"The difference between the impossible and the possible lies in a person's determination."
-Tommy Lasorda
Above: Scott pushes through his lunges even though the soreness from yesterday's workout is almost unbearable! Great job Scott! Way to push yourself! Get some!
Today's Workout:
"Drop 10"
For time:
Each round, drop 10 reps from each exercise, until there is nothing left.
50 Squats
40 Lunges
30 Sit-Ups
20 Push-Ups
10 Burpees
**Second - 40 Squats, 30 Lunges, 20 Sit-Ups, 10 Push-Ups. Third round - 30 Squats, 20 Lunges, 10 Sit-Ups. Fourth round - 20 Squats, 10 Lunges. Fifth round - 10 Squats.
Post time to comments.
Wednesday, December 10, 2008
"Give none, get none."
Above: The back of Summer's shirt reads, "Give none, get none". This is true in CrossFit, if you give none, you get none; however, on the reverse side, if you give 100% effort, you will get better. All we ask as coaches is that you come into the studio ready to give a 100% effort and train hard, because we know that's the only way to make yourself better. At the end of the day, if you gave it your all in whatever you did, you are better because of it. Go get some!
For time:
20 DB Cleans
60 Jumping Pull-Ups
1 Circle Run (100 M Run)
15 DB Cleans
45 Jumping Pull-Ups
1 Circle Run (100 M Run)
10 DB Cleans
20 Jumping Pull-Ups
1 Circle Run (100 M Run)
5 DB Cleans
15 Jumping Pull-Ups
650 M Run
Post time to comments.
Tuesday, December 9, 2008
"Start living now. Stop saving the good china for that special occasion. Stop withholding your love until that special person materializes. Every day you are alive is a special occasion. Every minute, every breath, is a gift from God."
-Mary Manin Morrissey
Above: The afternoon class poses for a picture with Coach Kimo (right front) after their ".8 Kelly" WOD! Great job gang!
Today's Workout:
".8 Kelly"
4 rounds for time, of:
400 M Run
30 Tire Jumps
30 Wall Ball Shots
Post time to comments.
Monday, December 8, 2008
"Success seems to be largely a matter of hanging on after others have let go."
-William Feather
Above: Kristi and Jack repping out their Ring Push-Ups in today's WOD! Ring Push-Ups are great because the instability of the rings force you to use your core a lot more than you would in a normal "ground" Push-Up.
Today's Workout:
"Sky Diver"
Max rounds in 20 minutes:
15 Pull-Ups
15 Ring Push-Ups
15 Supermans (or "Sky Divers")
15 Sit-Ups
Post rounds to comments.
Saturday, December 6, 2008
"It's simply a matter of doing what you do best and not worrying about what the other fellow is going to do."
-John R. Amos
Above: This picture was taken a week ago, during the workout where the round began by holding the bottom of a squat for 30 seconds. Looks pretty good everyone! Keep working that squat form! Remember, stance is slightly outside of shoulder width, toes are slightly turned out, weight stays on the heals, squat below 90 degrees to activate the hamstrings, chest stays upright, head is up and eyes are looking straight forward. Go get your Squat on!
Today's Workout:
"Team Bamboo"
2 persons per team.
Only 1 person may work at a time.
Each element must be completed before moving on to the next.
For time:
150 Push-Ups
150 Pull-Ups
150 Sit-Ups
150 Toes to Wall
Post time to comments.
Friday, December 5, 2008
"The real secret of success is enthusiasm."
-Walter Chrysler
Above: This picture was taken during Amber's first WOD with CrossFit Hawaii! She had a solid fitness background coming into CrossFit, and that has only strengthened with every CrossFit workout she fires through! Amber, requested a butt and gut focus for her birthday WOD! Happy 27th Birthday Amber!
Today's Workout:
"Amber"
3 rounds for time, of:
10 (Single Arm) DB Overhead Lunges
10 DB Swings
12 Knees to Elbows
27 Sit-Ups
27 Toes to Wall Wipers
27 Good Mornings
Post time to comments.
Thursday, December 4, 2008
"All our dreams can come true - if we have the courage to pursue them."
-Walt Disney
Above: Kris and Jan get instruction from Kimo on the Weighted Squat Jump!
Today's Workout:
"Stacey's Mistake"
4 rounds for time, of:
15 Overhead Squats
25 Double Unders (or 100 Single Unders)
15 Weighted Squat Jumps
25 Double Unders (or 100 Single Unders)
15 Tuck Jumps
25 Double Unders (or 100 Single Unders)
1 Circle Run
Post time to comments.
Wednesday, December 3, 2008
"Start by doing what's necessary, then what's possible, and suddenly you are doing the impossible."
-Francis of Assisi
Above: CrossFitters all know what he's feeling! Flover!
Today's Workout:
"Fresh Fight"
3 rounds for total reps.
1 minute on each station:
C-2 Rower (calories)
Wall Ball Shots
SDLHP
Tire Jumps
Push Press
Burpees
6 minutes rest between rounds.
Post score to comments.
Tuesday, December 2, 2008
"If you doubt you can accomplish something, then you can't accomplish it. You have to have confidence in your ability, and then be tough enough to follow through."
-Rosalyn Carter
Above: Since doing CrossFit, I have been able to do things I never thought I could do. For example, an "Aerial" or no hand cartwheel! I haven't been able to do one since I did gymnastics about a decade ago. Yet, here I am, 10 months into CrossFit, doing an Aerial again! What have you been able to do since CrossFitting, that you couldn't prior to CrossFitting?
Warm-up WOD:
3 rounds for time, of:
10 Squats
8 Lunges
6 Ball Cleans
2 Burpees
Today's Workout:
"A Bit Over Your Head"
10 rounds for max reps:
Today's Workout:
"A Bit Over Your Head"
10 rounds for max reps:
1 minute Clean and Jerk
1 minute Rest
Post warm-up WOD time and C&J score to comments.
Post warm-up WOD time and C&J score to comments.
Monday, December 1, 2008
"Determination gives you the resolve to keep going in spite of the roadblocks that lay before you."
-Denis Waitley
Above: What do you do right after a WOD? Todd, one of our top CrossFitters, likes to cool down outside after a WOD. We call this a fanger (fence hanger). We also have foggers (fan hoggers). While, I, like to be a flover (floor lover) for a few minutes and let the pain subside before walking around aimlessly, like I just got hit by a bus! Go get your CrossFit on!
Today's Workout:
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest
where the first 8 intervals are pull-ups,
the second 8 are push-ups,
the third 8 intervals are sit-ups,
and finally, the last 8 intervals are squats.
There is no rest between exercises.
Score is total reps from all 32 intervals.
Post score to comments.
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