HARDASS FITNESS

Today's Workout:
Strength Work:
Shoulder Press
1-1-1-1-1-1-1

"Maxed Out"
Max rounds in 10 mins, of:
7 Med ball cleans (20/16#s)
7 Burpees

I read an article from Jon Gilson of http://www.againfaster.com/ that is worthy of re-posting here. It helps me to put things in an appropriate perspective.

You'll Be Fine.

You have no right to bitch. Your sore hamstrings and screaming core are artifacts of high intensity compound movement, enabled by firm contact with Mother Earth and the primate’s gift of an opposable thumb. The very fact that your arms feel like lead and your legs like the business end of a propane torch is a gift of inclusion, given only because you have legs and arms to hurt.The men of the Warrior Transition Battalion at Brooke Army Medical Center don’t know your pain. They brought guns to a bomb fight, and came home with fewer limbs than they packed, blown apart by the cowardice of other men. Their pain is worse, one of exclusion, borne of wheelchairs and ramps, endless hours of physical therapy and prosthetic fittings, hobbled by the incessant need for painkillers. You will never know the agony that they’ve endured, first physically mangled, and then pitied, seen as victims of a botched War.Luckily, they don’t share the viewpoint. An even twenty, enabled by the efforts of a young Lieutenant, are pursuing rehabilitation with revenge. These men came to Alamo CrossFit to learn the tenets of CrossFit, supported by a crackerjack crew of trainers and an unrelenting need to go beyond the bounds of traditional recovery. Placed in an environment where pity was gone and intensity was the only goal, I watched men do handstand pushups, femurs balanced against their wheelchairs, no feet weighing them down. I watched a Marine pull himself up a gymnastics ring, ripping as hard as he could while an unwieldy leg brace fought his every effort. I watched a man with no patella tendon sit into a full-depth squat, and a man with no legs clean a medicine ball from the ground.These men, broken in body, were impossible to stop. The pain that we could inflict—jackhammering hearts, mental torment, and burning muscles—paled in comparison to the months of adversity that led them to our doorstep. They deadlifted and squatted, ran and pressed, displaying a fortitude far beyond our capacity to keep up. Every moment hammered home a single point: You’ll be fine.Remember that the pain is a gift, and men have overcome far worse. When your training results in injury, remember that there are those whose injuries dwarf yours by degrees of magnitude, men who would kill for the right to feel a strained Achilles or a jammed thumb. They will not quit regardless of the odds, and you will not disgrace their example. The next time your muscles protest or you feel a callus give way, be thankful for the feeling, and the comparative ease with which you train every day. Be thankful for the gift that is your body, and the pain that it brings.In Northern Texas, there are twenty men battling to reclaim lost capacity, showing the world that injury is not an endpoint, that sacrifice does not end in martyrdom. Their courage is physical and mental, and their lesson is one that will serve far beyond their lifetimes. Their pain is unimaginable, but their message is easily understood: the struggle to become a better human being ends only in death. Don’t let them down.

Kyle Maynard coaches Josh through a muscle-up attempt at Alamo CrossFit. Picture courtesy of The Napping Poet.

Today's Workout:

"Fight Gone Bad"
3 rounds for total reps.
1 minute at each station, 5 stations.
1 minute rest in between each round.

5 stations:
Concept 2 Row (Calories)
Wall Ball (20/14lbs.)
Sumo-Deadlift-High-Pull (75/55lbs.)
Box/Tire Jumps (20")
Push Press (75/55lbs.)

Today's Workout:
"Factors of Five"
5 rounds for time, of:
10 Thrusters
15 Tire Jumps
20 Wipers

Today's Workout:
"Annie loves Burpees"
For time:
50 Double Unders (x5 for Single Unders)
50 Sit-Ups
10 Burpees
40 Double Unders (x5 for Single Unders)
40 Sit-Ups
10 Burpees
30 Double Unders (x5 for Single Unders)
30 Sit-Ups
10 Burpees
20 Double Unders (x5 for Single Unders)
20 Sit-Ups
10 Burpees
10 Double Unders (x5 for Single Unders)
10 Sit-Ups
10 Burpees

Today's Workout:
"Crunches???"
4 rounds for time, of:
25 KB Swings (m-70lbs/f-53lbs)
25 Sit-Ups
25 Superman(s)
25 Knees to Elbows
400m Run

I Mua Athletics left Hawaii a great volleyball team. In Spokane, Washington they became champions. First place out of 41 teams. They are now qualified for the Junior Olympics being held in Miami, Florida in July. Way to go girls!! Looks like more work lies ahead along with an exciting future. The best is yet to be.

Today's Workout:

"Chelsea"
5 Pull-Ups
10 Push-ups
15 Squats
Each minute on the minute for up to 30 minute
Your workout ends when you can no longer complete the cycle
Post your rounds to comments

My three girls. A most beautiful picture. I am sure my wife would like to be sleeping also since she has been deprived for the last few days. Thank you to all for your well wishes and thoughtfulness and welcoming Kona Lee Kockelman into the family.

Today's Workout:

Snatch
3-3-3-3-3

Rest 5 minutes

"Karen"
150 Wall Ball (m-20lbs. / f-12lbs.)
for time

IT'S A GIRL! It is with great joy that I welcome the new edition, Kona Lee, to the Kockelman ohana! She weighed in at a very healthy 7 lbs. and 11 ounces! Mommy Diane and baby Kona are both doing well! Now, had I known that it would be Kona's birthday WOD today, I would've made it that much harder... longer... only kidding! Big congratulations to the Kockelman ohana!

Today's Workout:
"Kona Lee"
(Happy day of birth, Kona Lee Kockelman!)
3 rounds for time, of:
650 M Run
30 Deadlifts (185/135#s)
30 Push-ups

Post time to comments.

Today's Workout:
"Michael"
3 rounds for time, of:
800 M Run
50 Good Mornings (45/31#s)
50 Sit-ups

Post time to comments.

Today's Workout:
"WWW"
10 rounds, for time:
15 Weighted Lunges (35/20#s)
15 Wall Ball (20/12#s)
15 Wipers

Post time to comments.

Have you ever told someone your workout for the day was only 10 minutes long and then get the "yeah right" look? I'm sure you've at least experienced that once or twice since beginning your CrossFit journey. Here at CrossFit Hawaii, some of workouts can last only minutes, yet you feel like you worked out for hours. This is one of the many great things about CrossFit WODs! Full body workouts, which hit both aerobic and anaerobic levels in 20 minutes! Why wouldn't you come down and workout with us? Go get some!

Today's Workout:
"Deception"
650 M Run
5 rounds, of:
10 SDLHP
10 Burpees

Post time to comments.

Above: Kevin going overhead! He kept admiring our new bumper plates, we had to remind him to keep his chin down and eyes straight ahead.

Today's Workout:
"Mr. Overhead"
3-5 rounds (choose wisely) for time, of:
400 M Run
30 Sit-Ups
15 (95/65#s) Hang Clean to Overhead (any style: Shoulder Press, Push Press, or Push Jerk)

Post time and load to comments.

Today's Workout:
"Tabata Something Else"
(COMPARE TO: DECEMBER 1, 2008)

Complete 32 intervals of 20 seconds of work followed by 10 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.

Our own Coach Elyse was featured on the 2009 CrossFit Games website this weekend! Some of you have witnessed Elyse in her brutal WODs before group classes! She has been training very hard the last 2 months for the Crossfit NorCal Regional Qualifiers (May 2-3) and recently got her 1 rep max Back Squat to 260lbs. and her 1 rep max Deadlift to 270lbs. Go check out her write-up and awesome video (click here)!

Today's Workout:
Max rounds in 20 minutes, of:
5 Hang Power Cleans
10 Wall Ball (20/12#s)
15 KB Swings (53/35#s)

Post rounds to comments.

Above: You know what this face means! Cindy Cindy Cindy! :)

Today's Workout:
"Cindy"
Max rounds in 20 minutes, of:
5 Pull-Ups
10 Push-Ups
15 Squats

Post rounds to comments.

Above: Sabrina moves onto the blue band for pull-ups! Awesome awesome job! Part of CrossFit means challenging yourself to get harder, better, faster, and stronger! If the black band is getting to easy for you, move onto the green band! If the green band is getting to easy for you, move onto the blue band! Even if it means you will not have the fastest time for the WOD. Challenge yourself!! Go get some!

Today's Workout:
"Get a Grip"
(See 12/12/2008)
3 rounds for time, of:
50 Tire Jumps (24")
21 Deadlifts (185/125#s)
30 Pull-Ups

Post time to comments.

Today's Workout:
"Rope Burn"
10 rounds:
30 seconds at each for max reps:
Press
Sit-Ups
Rope Climb
Rest (30 seconds)

Post score to comments.

Above: How many "Fast Fran-s" can you do in 20 minutes? As if 1 round of "Fast Fran" wasn't enough? Go get some!

Today's Workout:
"Fast Fran-ish"
As many rounds as possible in 20 minutes, of:
21 Thrusters (Dowel/PVC Pipe)
21 Jumping Pull-ups
15 Thrusters (Dowel/PVC Pipe)
15 Jumping Pull-ups
9 Thrusters (Dowel/PVC Pipe)
9 Jumping Pull-ups
200 M Run

**The 200 M Run separates the sets of "Fast Fran". Keep track of completed rounds, plus whatever rep count and movement you end on! Every single repetition counts!

Post rounds to comments.

Today we coached proper deadlift form and then incorporated them into the daily WOD. Below is a good read that I found on CrossFit Corona's website. Enjoy!

How to Deadlift with Proper Technique
Oct 1st, 2007 by Mehdi Posted in Deadlift

Deadlifts build back strength. Deadlifts teach you to keep your lower back rigid against a load. Keeping your back straight is critical to avoid injuries when lifting heavy objects from the floor.
But that’s also why Deadlifts have bad reputation. Rounding your back during Deadlifts increases risks of spinal disc injuries like hernias. You need to Deadlift with proper technique. This article will help you out.
What’s a Deadlift? Pull the barbell from the floor with both hands until your body is fully extended. Deadlift by pushing from the heels, and bringing your hips forward. Not by pulling with your lower back.
Benefits of the Deadlift. Deadlifts work your back, legs & forearms. Deadlifts don’t develop your legs like Squats do: your hips start higher. That’s why you can substitute Squats for Deadlifts in case of knee injuries.
Back Strength. Your back stays straight while the weight of the bar tries to bend it. Keeping your back rigid builds back strength.
Leg Strength. Bringing your hips forward strengthen your hamstrings & glutes. Straightening your knees strengthen your quads.
Grip Strength. You need to grip the barbell hard so it doesn’t roll out of your hands when doing Deadlifts. This builds forearms & grip strength.
Use small plates if needed to get the correct bar height for Deadlifts
Before You Deadlift. Basic stuff you need to know before you even think about trying to Deadlift with correct technique.
Bar Height. Deadlifts start with the bar at mid-shin level. Put plates on the floor if you don’t have/lack the strength to use 20kg plates.
Lifting Shoes. Shoes with air or gel filling are compressible, impairing power transfer & stability. Wear shoes with hard soles. Chuck Taylor’s, weightlifting shoes, socks or barefoot are better than running shoes.
No Straps. Never use straps for Deadlifts. If your grip is weak, Deadlift more. Switch to an alternate grip (baseball grip) & use chalk.
Proper Deadlift Stance. Remember position of laces vs. bar. Note the toes out.
Setup for Deadlift. Don’t move the bar to get into proper position. Walk to the bar & position your feet correctly. Then grab the bar & Deadlift.
Foot Stance. Shoulder-width stance with toes slightly pointing out. Curl your toes up. Jump up a few times: that’s the stance for Deadlifts.
Bar Position. Bar should be 5 to 10cm (2-4″) from your shins when standing. Remember the position of your laces under the bar.
Chest Up. Make a big chest & lift it up. Pull your shoulders back. Keep this position at all time & your back will never be able to round.
Look Forward. Looking down makes your back round. Looking to the ceiling can cause neck pain. Look forward during the whole lift.
Grip Width. Too small & your hands touch your legs on the way up. Too wide & you have to pull the bar higher. Use about 51cm/20″ grip width.
Gripping the Bar. Put the bar close to your fingers, not in the palm of your hands. This will minimize callus formation & torn skin.
Straight Arms. Deadlifting with bent arms can tear your biceps muscles. Keep your arms straight. Tighten your triceps.
Proper Grip for Deadlifts: bar close to the fingers, not in the palm of your hands.
Performing The Deadlift. Deadlift by pushing from the heels & bringing your hips forward. Not by pulling back with your lower back. If you Deadlift correctly, you’ll feel most stress in your upper-back, glutes & hams.
Shoulder-blades over Bar. Put your shoulder-blades directly over the bar, shoulders in front of the bar. Your hips will be at the correct height.
Bar Against Shins. Pull the bar up in a straight line. The closer the barbell to your shins, the better. No need to scrape your shins.
Push From The Heels. Simple trick: curl your toes up. This automatically puts the weight on your heels.
Bar Close to You. Keep the bar in contact with your body during the whole lift, rolling the bar over your shins & thighs. The closer the bar, the less stress on your lower back & the more weight you can Deadlift.
Squeeze You Glutes. Bring your hips forward by pushing from the heels & squeezing your glutes hard. This prevents pulling with the lower back.
Lock The Weight. The Deadlift ends when your knees & hips are locked. No need to roll the shoulders or hyper-extend the lower back.
Bringing the Weight Down. Don’t lose time bringing the weight down. Do it controlled but not slow. The rule: hips unlock first, then knees.
Chest Up, Look Forward. Neglecting to do both will make your back round. Keep your chest up, shoulders back & look forward.
Bar Close to You. Keep the bar in contact with your thighs until it reaches knee level. It’s friendlier on your back.
First Hips, Then Knees. Flex at the hips first to return the bar below knee level. Then bend at the knees until the bar is on the floor.
Deadlift hip position: shoulder-blades over the bar, shoulders in front of the bar.
Common Deadlift Errors. Common mistakes you need to avoid to minimize risks of injuries when doing Deadlifts.
Hips Too High. Use your knees: it’s not a Stiff-legged Deadlift. Put the bar against your shins with the shoulder-blades directly over the bar.
Hips Too Low. It’s not a Squat. Put the bar against your shins with the shoulder-blades directly over the bar. Shoulders in front of the bar.
Bending Your Back. Increases the pressure on your spine thus increasing risk of injury. Keep your chest up at all time & look forward.
Hyper-extending Your Back. As bad as bending. The Deadlift ends when your hips & knees are locked. No need to arch at the top.
Rolling the Shoulders. Dangerous & inefficient. Your hip muscles move the weight, not your shoulders. Extend your knees & hips, stop.
Shrugging at The Top. Unnecessary. If you need more trap emphasis do shrugs or Power Cleans. Pulling with Bent Arms. You could tear your biceps by pulling with bent arms. Keep your arms straight, tighten your triceps.

Workout of the Day:

"No.7 Train"
Max reps in 30 seconds of:
Knees to Elbows
Double-Under Jump Rope (divide by 4 for single-unders)
Deadlifts
Burpees
1 Minute Rest
7 Rounds

Multi-purpose tires. Kapono and Keli'i actually make them look quite comfortable. I guess the ground is still the best (or easiest) place to find post-wod. Maila & Keli'i spend some alone time together after today's workout. How romantic =) They are the only husband and wife members that we have. I wonder why that is? I know many of our members are trying to convince their other halves to start CrossFit but with no luck. Post your thoughts to comments.

Workout of the Day:

"0.80 Kelly"
400m Run
30 Wall Ball (20lbs-m/12lbs-f)
30 Tire Jump (24"-m/20"-f)
4 Rounds

A BIG MAHALO to all that turned out to help celebrate our 1 Year Anniversary! We had food and beer up the kazoo. We tapped two pony kegs - wow. Must have been the workout that inspired the thirst and hunger. Congratulations to the 25 people that did "Murph" prior to the festivities. (15 people did full Murph, some with weighted vests, boots, breath inhibitors and even baby back-packs- what a bunch of badasses) 10 people scaled back Murph a bit. The party officially ended at 9pm. Now that is how to spend a Saturday.

Click on the Title above and read the history and research of Dr. Izumi Tabata from the November 2007 CrossFit Journal.

Workout of the Day:

"Tabata + Day"
650m Run for Time
5 minute rest
Push-Ups
Tuck Jumps
Push-Press
2 minute rest between each of the above three elements
(Tabata - 20 seconds work / 10 seconds rest - 8 rounds)

Some things just go together. This Saturday, March 7th, is our 1 year anniversary. What better way to celebrate than with beer and barbecue (in that order of course). All are welcome so we encourage our members to bring their friends and family. Please sign up on the white-board. The house will provide meats for grilling and two styles of keg beer. You are welcome to bring other items to share, pot-luck style and other beverages of your choice. Also, bring lawn chairs for seating. Grill will be fired up at 11am. Remember this Saturday is "Big Saturday" (first Saturday of the month-10am class only) We will be doing "Murph". Guaranteed to at least make you thirsty!

Pat Von attended the Level 1 Certification at CrossFit San Diego this past weekend. He is pictured in the top photo rockin' his Hardass Fitness T-shirt. I remember not too long ago Pat saying, "I'm not 'addicted' to CrossFit, I do it ONLY because it will help my sport(paddling). Now I tend to think that Pat's first sport is CrossFit and his second sport is paddling. Either way, he competes hard at both. Congratulations Pat! Or is that Coach Pat?

Workout of the day:

"March"
30 Walking Lunges
21 Pull-Ups
21 Sit-Ups
30 Walking Lunges
18 Pull-Ups
18 Sit-Ups
30 Walking Lunges
15 Pull-Ups
15 Sit-Ups
30 Walking Lunges
12 Pull-Ups
12 Sit-Ups
30 Walking Lunges
9 Pull-Ups
9 SitUps
30 Walking Lunges
6 Pull-Ups
6 Sit-Ups