HARDASS FITNESS

-BJ Penn

Fight Gone Bad (F.G.B.) was originally designed about a decade ago for local boy, LW UFC Champ BJ Penn! When BJ Penn did F.G.B. for the first time, he was put flat on his back when it was over! When he was asked about to compare the workout to a fight, he said it was like a "fight gone bad".

F.G.B. was designed to match the time and domain of a UFC fight, while EXCEEDING its metabolic demands. Meaning, whatever the demands were in a UFC fight, F.G.B. exceeds them in terms of force (heavier), distance (longer ranges of motion), and time (work faster). In the workout, you work for 5 minutes on 5 different stations (Concept 2 Rower, Wall Ball, SDLHP, 20" Box Jump, and Push Press) and rest for 1-minute. Normal F.G.B. lasts for 3 rounds, while a Championship Fight or Championship F.G.B. would be 5 rounds long. The reasoning behind the 1-minute at each station then on to the next station, was because Coach Glassman didn't want stamina to be a significant factor in the workout. Since localized muscle endurance limitations reduces the metabolic demands by cramping you up and forcing you to rest, in this workout right when localized muscle endurance is about to be a significant factor you move to the next movement. Thus, 1 minute was deliberately chosen because it is the time limit found at the crest of the glycolytic pathway (the middle metabolic pathway).

F.G.B. in my own words: "Just when you're getting to your threshold of pain and don't think you can pull off another rep, 1-minute is up and you jump to the next station. So precise and so awesome!" Now, go get your fight on!

-Thomas Paine

Today's Workout:
"Choose (your rounds) Wisely"
5 rounds for time, of:
400 M Run
30 DB Hang-Squat Cleans (45/30lbs.)

Nutrition in Brief: Getting to the Zone

-Venus Williams

Registration for the CF NorCal Regional Qualifier is now open (Hawaii is included in the NorCal Region)! Go to the NorCal Regional Qualifier Blog to register!

The registration fee is $75 through the end of February. Beginning March 1, the fee will increase to $100. So get in while the getting's good! If you have any questions about registration, contact NorCalCFRegionals@gmail.com or check out the NorCal Qualifier Blog.

Unlike the previous CrossFit Games ('07 and '08), participants must qualify for the games at the Regional Qualifications. The NorCal Qualifier will take place May 2-3 in Aromas, CA, at the same location where the 2009 CF Games will be taking place just a couple months later. Only the top 5 males and top 5 females of the NorCal Region will qualify for the CrossFit Games. The number of spots per region was determined by the amount of affiliates located in the region. Hawaii is included in the NorCal region. The top 5 finishers from the CrossFit Games 2008 are automatically advanced to the CrossFit Games 2009. Let the games begin!

Today's Workout:
"Rapid Fire"
7 rounds for time, of:
15 Wall Ball Shots (20/12lbs.)
15 KB Swings (53/35lbs.)
15 Ring Dips


Post time to comments.

-President Barack Obama

Today's Workout:
"Barbara"
5 rounds, each for time, of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

**Rest precisely 3 minutes in between rounds.
***Record time for each round.

Post all 5 times to comments.

-Vince Lombardi

Today's Workout:
"Christine"
For time:
1-400 M Run
24 Thrusters
1-400 M Run
24 Pull-Ups
1-400 M Run
24 Knees to Elbow
1-400 M Run
24 Double-Unders (Single Unders x4)
30 (Birthday) Burpees

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-English Proverb

-Unknown

Many females fear that weightlifting heavy will make them big or bulky. This misconception is one that CrossFit Hawaii continues to prove wrong. Everyday, during our intense WODs, our female members display new levels of strength, without "looking" like bulky bodybuilders. Just to make it clear, CrossFit is NOT a bodybuilding regiment!  Rather, CrossFit focuses on developing the strength and conditioning for better functioning in the real-world through constantly varied-functional movements-executed at a high intensity. Our goal at CrossFit Hawaii is to help you get more out of life and just better your life through elite fitness, no matter what your gender, age or fitness level might be! So, come on down and get your CrossFit on!

Today's Workout:
"Fully Legit 1000x"
5 rounds, for max reps, of:
(1 minute at each station.)

Deadlifts
Hero-Makers
DB Shoulder Press

**Hero-Maker - a movement requiring 2 dumbells:
1. Start with DBs pressed out overhead
2. Take them down to the floor about shoulder width apart
3. Kick your legs out behind you in the plank position (like a burpee)
4. Do a push up (while holding the DBs)
5. Row one side (pull one DB up as far as you can - to your chest or shoulder)
6. Do another push up
7. Row the other side
8. Pop your feet into the squat position (like a burpee)
9. Stand up and clean the DBs
10. Press the DBs out over head (can be thrustered, pressed, push pressed, jerked, etc).

Post score to comments.

Today we had to say good-bye to our dear friends MK and Janet. They both relocated to the mainland for work. They were sad to leave Hawaii and we are sad to see them go. They have been training at CrossFit Hawaii since we opened in March of 08'. They were dedicated daily regulars to the 6am class and they inspired all with there commitment to great form and hard work. They even established a habit of going on a 650m run after every workout (as if it wasn't hard enough already). Many of our 6am class continue that habit in their honor. We will miss them much and look forward to their vacation visits. We have made an exception to the one-year anniversary "hands of fame" wall. We didn't even have to give it a second thought for they truly earned a space on our wall and in our hearts.

Today's Workout:
"Lucky 21"
For time, of:
1-800 M Run
21 Tire Jumps
21 Overhead Squats
21 Thrusters
21 Double Unders (Single Unders x4)
21 KB SDLHP
21 Pull-Ups
21 Burpees
1-800 M Run

Post time to comments.

Integrity in politics is highly valued and so it should be. Integrity in your functional movements should be the same. Faster is better, unless it comes from shortening the range of motion on functional movements. Let's use the push-up as an example. I can speed up my cycle time if I don't do a three-point touch (nose, chest & thighs to the ground) or if I don't fully lock my elbows at the top of the movement. But what is the sense of that. We should be our own harshest critic. Okay, confession time, I too have counted reps that were not fully legit. Even as recent as today. I did a workout called "Overhead Squats 101". It was simple but not easy - 101 overhead squats with 101 lbs on the bar. For me, overhead squats is a weakness and thus the choice for today's workout. I thought I could do it in just over ten minutes. WRONG. It took me 22 minutes and 21 seconds. It was long and grueling. On several reps, the bar starting coming down before I locked out my stand. Bar came crashing down, swear words rolled off my tongue and I counted the rep. Not good, not fully legit, but dammit I wanted out of that workout. So now I can't sleep tonight without making this confession. Whew, I feel so much better now...Good Night.
PS I will write "Fully Legit" 1000 times on the dry-erase board tomorrow=)
Kimo K

Today's Workout:
"Obama"
1 -650M Run
20 Knees to Elbows
09 Ball Clean
2 Rounds... then
44 Burpees (44th President)

We love these photos. It shows our members giving their heart and soul to complete our workouts. We also know they scare the #$%* out of those that are considering a first visit to our gym. Relax...take a deep breath...you'll be fine. We get more hits each day to our website than we have members. Which tells us there may be some "hovering".(definition -those undecided souls that are a bit nervous and slightly intimidated by what they see on our website) Well it's time to stop the hovering and take a plunge. Let's see if I can help by explaining how your first visit will go:

You will find friendly coaches that genuinely care about your fitness experience
You will be properly coached on all functional movements involved in workout
You will be encouraged to limit your first experience to 5-10 minutes
You will find our members to be warm and encouraging to newbies
We can scale any functional movement to match your fitness level

Treat yourself to something great. A new you!
"Nothing Great happens in our life when we do nothing to make it happen" - Kimo Kockelman

Today's Workout: "Helen"

400M Run

21 Kettlebell Swings

12 Pull-ups

3 Rounds for time

Any given day and any given workout, the heart of a CrossFitter stays the same. Courageous, steadfast, determined and out of your *%@#@* mind. Hats off to all the cool people who train here. You inspire us daily. We always feel like the luckiest coaches in the world to lead such an awesome band of warriors.

Today's Workout:
"Short Kelly"
400M Run
30 Tire jumps
30 Wall Ball

A lot of talk of storm weather with dangerous high wind conditions. Thank goodness for most, it was not as severe as predicted. But here in the room we created our own storm.


Today's Workout:
"Taken By Storm"
Maximum reps for 30 seconds at each station
Knees to Elbows
Jumping Pull-ups
Sit-ups
Burpees
Push-Press
Rest
7 Rounds

For those that believe you need heavy weights to make your muscles really hurt, you obviously never met Cindy. She is a nasty girl that will leave your whole body sore for a few days. She is a close cousin to Chelsea. Both tend to spare your hamstrings and abs but nothing else. Tell us which workout you think makes you more sore. Just to remind you, Chelsea is similar with 5 pull-ups, 10 push-ups and 15 squats each minute. Your Chelsea score is the round in which you can no longer complete this cycle within the minute. (up to 30 minutes).

Today's Workout:
"Cindy"
Max Rounds in 20 minutes
5 Pull-ups
10 Push-ups
15 Squats

-Pat Riley, NBA Basketball Coach

Dear Coach Elyse and Coach Kimo,
I just wanted to thank you for helping me get in the best shape I've ever been in. This program (CrossFit) has helped me improve my performance on the court. I feel going into the season that I was ready and prepared for all the running. I can feel a big difference and others can see it. This season I'm lasting the whole game which i haven't been able to do since freshman year, especially against the main teams in the ILH. Our first game was against Punahou, the number 1 ranked in the state, I had one of my best performances against that team. I feel this workout (CrossFit) has put me a step ahead of most players. The workouts were intense and I feel that I took that and applied it to my game. I also enjoyed the Saturday training sessions (Coach Elyse's basketball traininig camp), because we got to workout with other basketball girls that we were going to be competing against during season, and everybody supported and pushed each other. I appreciate everything and thanks again. :)

Love,
Johnnelle Kapua
Mid Pacific Institute Girl's Varsity Basketball #15
2008 1st team ILH

Johnnelle Kapua was a recent member of CrossFit Hawaii as well as a member of Coach Elyse's elite basketball fall training camp, which focussed on speed, agility, quikness, strength, and mental toughness. Johnnelle was not only consistent in her attendance to classes and workouts, but she also gave 100% every time she came. Johnnelle saw gains, along with her two other teammates, Shana and Jordan, in both her mental toughness and physical fitness. We are extremely proud of her and the success she is finding in her senior on the basketball court. It is always an honor to coach such hardworking, dedicated, positive athletes, like Johnnelle! Johnnelle will be playing in a big game against Punahou at Punahou School on Friday, January 16, 2009 at 5:30pm. Come support and watch a battle between 2 top girl's basketball teams in the state, I'm sure she's Johnnelle is going to be a hardass out on the court!

Email your testimonial about how CrossFit has helped you or changed you, to kimo@hardassfitness.com or eumeda11@gmail.com. We love to hear your stories, especially as coaches, because it also motivates us when we're pushing you through a "hardass" WOD!Today's Workout:
"No Double-Dipping"
For time:
10-9-8-7-6-5-4-3-2-1 reps, of:
Deadlift
Dips
Sit-Ups X2
Plank Wall Touch X2

**Complete 10 of each exercise(or double where indicated) then 9 of each exercise, then 8 of each exercise... all the way to 1 rep of each.

Post time to comments.

Tune in Thursday at 6:40am to KGMB Chanel Nine news. Hardass Fitness will be featured on the LeiChic portion of the Sunrise News program. We will be discussing CrossFit Programming.

Today's Workout:
"Havoc"
10 Dumbbell Cleans
15 Kettlebell Swings
20 Tuck Jumps
1 Circle Run
Max Rounds in 20 minutes

Above: Five Studs showed up to the 5:30pm Class. Just like life, a woman was in charge. It's got to be cool to watch all that testosterone compete to be the Alpha male! =)

Programming:
Often times, when putting together the WOD (workout of the day) we don't have a name for the created misery. So we invite our members to name it upon completion. In this case, I took the liberty of naming it. I heard this phrase at least three times on or about the fourth round. "I can't feel my arms", I thought sweet, that's got to be it. (such a scientific approach to programming=). Speaking of programming, I was recently asked how or why we format our workouts a certain way. The truth is that there is no "way", but there is some reason to the wizardry, some method to the madness. Here it is:

Constantly Varied
Functional Movements performed at
High Intensity

with the PRIMARY goal of
Increased Work Capacity (able to move large loads over long distances quickly)

Our Goal: Increased Work Capacity
Your Goal: Feel like a Superhero and look better naked!

I'd like to think this is a win-win situation. We always get what we want, how about you?

We welcome your comments and feedback.
Coach Kimo

Today's Workout:
"I Can't Feel My Arms"
For time:
50 Wall-Ball
50 Push-Ups
40 Wall Ball
40 Push-Ups
30 Wall Ball
30 Push-Ups
20 Wall Ball
20 Push-Ups
10 Wall Ball
10 Push-ups


Post time to comments.

Intensity is always the key ingredient between having a good workout and an unforgetable one. There are numerous ways to increase the intensity and power output in any given workout. Heavier weights, faster times, greater range of motion. Also, consider creating instability such as ring push-ups vs. regular push-ups. We often talk about scaling down weights to match one's level of skill and strength. You can also scale up to match abilities, just be prepared to be in hell a few minutes longer. If you are the fastest person in the room, consider how you can bite off a bigger chunk of ugly. "Fran" is a brutally hard workout, but some sicko actually came up with "Heavy Fran." Something tells me that sicko is a badass.
Coach Kimo

Today's Workout:
"Brutal Baseline"

For time:
650M Run
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
650M Run
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
650M Run

Post time to comments.

Thanks Heather for spending the first part of your Birthday with us. We had a specific request from Heather to work legs and shoulders. Her golf-pro husband would be joining us for the second time and they had a t-time to follow. "This is my chance to beat him". I must admit, I did my part to try and give Heather a fighting chance.
Coach Kimo

Today's Wokout:
"Heather"

9 rounds for time, of:
1 Weighted Lunge with 1 Weighted Squat for 9 reps (40lbs-m/25lbs-f) Dumbbells
9 Weighted Thrusters (40lbs -/25lbs-f) Dumbbells
9 Pull-ups
1 Circle Run

Post time to comments.

Speaking of Superheroes - three showed up in their superhero outfits.

Today's Workout: "Burpin' Annie"
50 Double-Under Jump Rope
50 Sit-ups
10 Burpees
40 Double-Under Jump Rope
40 Sit-ups
10 Burpees
30 Double-Under Jump Rope
30 Sit-ups
10 Burpees
20 Double-Under Jump Rope
20 Sit-ups
10 Burpees
10 Double-Under Jump Rope
10 Sit-ups
10 Burpees
If you are doing single-under jump rope then multiply the Jump Rope # by 4

I often say that our workouts will make you feel like a superhero. So.. which one are you? Part of the addiction to CrossFit comes from the incredible awareness of increased capacity. You are a different person in the way you feel and what you are capable of doing. You see yourself as better than before. Self confidence increases as we take responsibility and credit for achieving difficult tasks. Sure the workouts are hard, but that is exactly why it feels so good. When the workout is over we get to take responsibility and credit for our efforts. Most people can handle a little suffering if there is a specific purpose. That purpose is what it does for our mind, body and soul. Simply priceless.

Warning: Most members experience the "superhero syndrome" within the first month.=)
Coach Kimo
Today's Workout
"Heroic"
400 M Run
21 Tire Jumps
15 Knees to Elbows
9 Hero-makers
3 Rounds
400 M Run

Above: Jack, rips through his KB SDLHPs, during yesterday's FGB workout! Jack has been doing a tremendous job during the past few months! He constantly strives to make himself better everyday and works hard at it! Keep up the great work everyone! Bring in 2009 with a bang! Get your CrossFit on!

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

*Pull-Ups, Push-Ups, and Squats can be partitioned however you like, just as long as you get them all done!

Post time to comments.

Above: Keli'i, one of our new member, shows off his push press form with a perfect lockout at the top. Notice how his head is pushed through and the bar is directly overhead! Great great job! And, great job to everyone for doing an awesome job with FGB today! Get some!

Today's Workout:
"Fight Gone Bad"
3 rounds for max reps, of:
(1 minute at each station, no transition time, 1 minute break in between rounds.)
5 stations:
Burpees (subbed for Concept 2 Rower)
Wall Ball Shots (20/14 lbs thrown at a 10' target)
SDLHP (75/55 lbs.)
Tire Jumps (20")
Push Press (75/55 lbs.)

Post score to comments.

Above: Kimo and James pose for one last picture, before James marches off to Osaka, Japan, to play semi-pro-football! He will surely be missed, but I will always think of him when I put runs into a workout! Good luck in Osaka James! We know you're going to make us proud! Don't forget to drop in for a workout whenever you are back in town!

Today's Workout:
"March to Osaka"
5 rounds for max reps:
30 seconds on each element, no transition time.
Pull-Ups
Rope Climb
Deadlift
Ball Cleans
Tuck Jumps

Post score to comments.

Happy New Year! Here's to 2009 and all that we accomplish during the next 365 days! Each and everyone of you has brought something special to our wonderful CrossFit ohana. Thank you for being so dedicated and hardworking! It really is a pleasure to coach all of you as well as see you accomplish your goals and achieve all your successes! Keep striving to make yourself better one day at a time in whatever you do. See you tomorrow! Get your CrossFit on!

Much aloha,
Your coaches,
Kimo and Elyse