HARDASS FITNESS

This is the new parking pass that you will need to display in your car window if you use either of the two Powerhouse Gym parking lots. If you are a member at Powerhouse Gym, you are welcome to use the main lot. If you are NOT a member of Powerhouse gym you may NOT use the main lot but may use the overflow lot on the mauka side of Alu Like Building. Powerhouse Gym has been very generous to offer our members this parking benefit. Please pick up a sticker from us ASAP. They will begin towing cars on May 1st.

Today's Workout:

"Where RU"
200m Run
Max reps of Push-ups
Max rounds and reps in 20 minutes
This a team-0f-2 workout - one partner runs while the other is doing push-ups. After running 200m, a tag is made and the partners switch. Two scores - Max Rounds & Max Reps

John and Jen from CrossFit Bellevue in Seattle are visiting Hawaii on their honeymoon and stopped in to pay us a visit. This is Big John on his second visit hitting it hard on todyay's Wod. Jen opted for a well-deserved massage back in Waikiki. A nice relaxing massage or smoking yourself in a CrossFit workout....hmmm. I can understand her dilemma. Great meeting you both.

Today's Workout:
"At The End"
Max reps in 40 seconds at each element
Good Mornings (m-65lbs/f-45lbs)
Burpees
Kettlebell Swings (m-53lbs/ f-35lbs)
10 rounds (this is a 20 minute workout)

This Saturday is the first Saturday of the month and that means BIG SATURDAY. Only come to the 10pm class if you are ready to take on this Big gorilla of a workout. (9am will be a regular class and yes we still have Keiki CrossFit at 8am and 8:30am as scheduled) Their is no scaling and no coaching for this WOD since the coaches will be participating. May 1st is Pat Ordinado's birthday, so this is also Pat's birthday WOD. He had a hand in putting this gorilla together.

"Pat O. My Goodness"
50 Double-Unders
10 Burpees
75 Pull-Ups
10 Burpees
100 Wall Ball
10 Burpees
125 Push-ups
10 Burpees
650m Run
10 Burpees

Today's Workout:

"Get On It"
Max reps in 30 seconds at each element
Push-Jerks (m-95lbs/f-65lbs)
Body Rows on Rings
Sit-Ups
10 rounds

Needless to say, these past few weeks, I've had NorCal on my mind 24/7! So, it was nice when the Barrientos-es, affiliate owners from Northern California, came in to the box on Saturday morning and did "Danny" with us! I will definitely be seeing them later this week in Aromas! We welcome all visitng CrossFitters from around the world to do a workout with us! Go get some!


Today's Workout:
"Mid Atlantic WOD#3"
For time:
400 M Run
21 OHS (95/65#s)
21 Tire Jumps (24"/20")
400 M Run
15 OHS
15 Tire Jumps
400 M Run
9 OHS
9 Tire Jumps

The workouts for Day 1 of the NorCal Regional Qualifiers have been posted.

Workout A
For time:
Row 500m
30 Burpees
10 Shoulder-to-Overhead (Men: 165#, Women: 95#)

**It's up to competitors to decide on the technique to employ for the shoulder-to-overhead movement (shoulder press, push press, push jerk, etc.).

Workout B
Max reps in 10 minutes of:
Muscle-Up
Ground-to-Shoulder (Male: 185#, Female: 105#)

**It's up to competitors to decide on the technique to employ for the ground-to-shoulder movement (power clean, squat clean, deadlift-and-curl, etc.)

The workouts will be run simultaneously, with competitors switching workouts later in the day. For more information on the workouts and the event look here.

Keiki CrossFit
Buy-in:
Body Warm-ups
High Knee Skips
Tire Jumps

WOD:
"Jumpy Helen"
3 rounds, of:
Broad Jumps
21 KB Swings
12 Pull-ups

Cool Down:
practice L-hangs
Knees to Elbows


Today's Workout:
"Danny"
As many rounds as possible in 20 minutes, of:
30 Tire Jumps (24/20")
20 Push Press (115/75#s)
30 Pull-ups

This workout honors Oakland SWAT Sergeant Daniel Sakai. Danny, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

Today's Workout:
"Annie Loves Burpees" or "Burpin' Annie"
(See 1/8/09 and 3/27/09)
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

Above: (Top) Coach Kimo presses out his HSPU (handstand PUSH-up)! HSPUs are a great way to measure your shoulder flexibility and strength! Imagine the difficulty in a strict Shoulder Press! The HSPU is like an upside down body weight Shoulder Press! Do you have what it takes to Press your own body weight? (Bottom) A video demonstrating the HSPU and progressions for building up to HSPUs.


Today's Workout:
"Push!"
AMRAP in 20 minutes, of:
20 Push-Jerks (95/65#s)
25 Push-Ups
30 Good Mornings (PVC pipe)
1 Circle Run

"Short Hellga"
3 cycles of:
21-15-9
Wall Ball (20/12#s)
Knees to Elbows
Double-Unders

An Introduction to the CrossFit Games (click on title for more info.)
What are the CrossFit Games?
The CrossFit Games are the ultimate test of fitness. It's a grueling two-day competition in which the world's fittest athletes compete in a variety of workouts. What are the workouts? Each year they change, and the details of them are not announced until a couple days before the event. This means that all year long, the athletes are training for a competition whose format is almost completely a mystery.

In 2009, the format is still a complete mystery.

The competition will take place from Friday, July 10 through Sunday, July 12, 2009. There will be three different competitions happening that weekend: Individual Men, Individual Women, and the team Affiliate Cup.

The individual competitions are limited to 75 athletes each. The top five finishers from 2008 are automatically entered. Everyone else has to qualify through their Regional Competition. The number of slots allotted to each region is determined by the number of affiliates in that region. Both individual men and women competitions will be held Saturday and Sunday (July 11-12).

The team Affiliate Cup will be held on Friday, July 10th and Sunday July 12th. It will be exculusively team workouts, and open to all teams who register in time (no qualifying required). Affiliate team registration opens on June 1st until June 12th, unless it sells out before then. Teams will be made up of four to six athletes, with four competing at one time.

CrossFit Games 2009 Regional Qualifiers
This year, the top 5 men and women from the 2008 CrossFit Games are already qualified for the 2009 Games. For the rest of the world, in order to participate in the 2009 CrossFit Games, you must earn a spot by competing in your respective Regional Qualifier. Each region, based on the number of affiliates in that area, are allotted a specific number of spots in the 2009 Games for men and women. For example, in the NorCal Regionals, the top 5 men and the top 5 women will be going to Games (this is the region that Hawaii has been placed with). So far, in the past 2 weekends, the Australian, European, SoCal, and Great Basin have had their qualifications. This weekend, the Dirty South and the Mid Atlantic regions will host their Qualifiers! For more information on the Regional Qualifiers, including workouts and winners from the completed regions, click on the CrossFit Games 2009 picture (above).


Today's Workout:
"SoCal Regional Qualifiers Workout #2"
3 rounds, for time of:
450 M Run
30 OHS (95/65#s)

Today's Workout:
"Angie"
For time:
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats

**No partitioning allowed. Complete all 100 reps of each element before moving to the next!

I am very proud to announce that this month's award goes to Sharnell!

Sharnell has been CrossFitting with us for only a few months, but over those months we have seen her get harder, better, faster and stronger. She initially CrossFitted twice a week; however, she recently took advantage of our "unlimited promo" and upgraded to unlimited classes, since then her fitness gains have gone out the roof and keep going with every workout. Sharnell is very hard working and disciplined in her movements, focussing on full ROM and excellent form in every rep. She also isn't scared to go heavy! This past week Sharnell came in and did 6 workouts in 6 days! Excellent work Sharnell! Congratulations and keep up the awesome job!


Today's Workout:
"Deck of Death"
Using a deck of cards (52 cards plus 2 jokers), go through the entire deck of cards for time, by flipping one card at a time and doing the respective number of reps (ex. 5 of Hearts would be 5 Burpees or Queen of Diamonds would be 10 Knees to Elbows) of the following:

Hearts = Burpees
Diamonds = Knees to Elbows
Spades = Squats
Clubs = Thrusters
Joker = 400 M Run

**Aces = 1 rep, Face Cards/Picture Cards = 10 reps

FIRE BREATHER shirts have arrived!!! The evening class rocks the new shirts! These shirts aren't your normal "Hanes Beefy Tee", these shirts are made from SUPER SOFT cotton, which gives the shirt a nice fit, especially around those CrossFit chiseled shoulders! We've only got a limited amount and they've been selling fast, so come in and get your "BUILT CROSSFIT STRONG" shirt ASAP!

Today's Workout:
"Tabata Friday"
Tabata Intervals (20s of WORK, 10s of REST)is applied in turn to the Sit-up, Push-up, Wall Ball, and Tire Jump with a 10 second rotation break between exercises.
Each exercise is scored by the weakest number of reps in each of the 8 intervals.

8 Tabata Intervals each, of:
Sit-Ups
Push-Ups
Wall Ball (20/12#s)
Tire Jumps (24"/20")

**Do not move onto the next exercise until all 8 interval sets are completed.

"Let Failure Drive You To Find Success"
by Coach Elyse

Before I start a WOD, there is never a moment where I think I'm going to fail, and most times, I don't fail. Most times. As we all know, failure is a part of life, no matter how strong, how tough, how determined you are, failure happens to everyone. We've all been there, you don't finish a WOD because you pull a muscle, you don't finish a WOD because your hands tore open, you don't get the PR (personal record) you were shooting for. One way or another, everyone's failed. But, failure is only permanent if let it be--if you fall down and decide to stay down.

Today, my WOD was "30 Muscle-ups" for time. Looking into my Workout Journal, I found my old time of 25:47, done back on February 3rd. In the back of my mind I thought I was going to smoke my old time. April was a great month, I had PR'd on every WOD for the month and "30 Muscle-ups" would be no different. Boy was I wrong!

After smoking through the first 20 Muscle-ups in under 10 minutes, I was feeling good. But by rep 25, with both hands torn open from blisters and the clock reading 15 minutes, the last 5 reps seemed nearly impossible. I couldn't find a good grip on the rings because of the wrist wraps that were covering up my torn skin and every time I slipped, my shoulders took the beating. By rep 27, the clock read 20 minutes and I was pulling failed attempt after failed attempt after failed attempt. Enough failed attempts to make me stop 3 shy of 30 reps.

I was pissed. Angry at myself for not PRing, angry for giving into the pain, angry for not finishing the workout, angry because I hate failing. But, that's life. Failure is a part of life. Now, the real question is what are you going to do about it now? Do you stay down or do you stand back up?

The great thing about CrossFit is that there's always another workout, there's always another chance to get that PR. And, when you get that chance, you use your previous failure to motivate you to success. Failure makes me realize how much sweeter success is. Its like Michael Jordan said, "I've failed over and over and over again in my life. And that is why I succeed." Now, go get some!


Today's Workout:
"Death Grip"
5 rounds for max reps:
30 seconds @ each station
1 minute rest between rounds

Dead Hang Pull-Ups
Rope Climb
Deadlift
Burpees
Double-Unders (x5 for Single Unders)

Today's Workout:
"Taxed Out"
4 rounds for time, of:
400 M Run
15 Push Jerks (95/65#s)
30 Squats

Today's Workout:
"Havoc"
(See January 13, 2009)
As many rounds as possible in 20 minutes, of:
10 Dumbbell Cleans (35/20#s)
15 Kettlebell Swings (53/35#s)
20 Tuck Jumps
1 Circle Run

"Diet is not a dirty word. It comes form the Greek root meaning “way of life”. This is what the Zone Diet is. It’s a way of life to help control gene expression to give you the longer and better life we all aspire to."
-Dr. Barry Sears, creator of the Zone Diet

If your plate of food doesn't sound like the plate of food that Dr. Barry Sears describes in this video, you should definitely look into the Zone Diet! Unlike other nutritional plans, the Zone Diet doesn't require you to starve yourself. In fact, many who start the diet think its too much food to eat. Imagine that for a "diet"!

"The Zone Diet is about balancing your hormones within a specific range to control hunger on fewer calories while still getting the proper nutrients your body needs for long-term health. The Zone Diet can best be described as a moderate-carbohydrate, moderate-protein, moderate fat diet that has approximately one gram of fat for every two grams of protein and three grams of carbohydrates (the Zone 1-2-3 Method™). These ratios represent the newest dietary recommendations from the Joslin Diabetes Research Center at Harvard Medical School for the treatment of obesity and type 2 diabetes.With the right balance of protein, carbohydrates and fats, you can control three major hormones generated by the diet – insulin, glucagon and eicosanoids." (The Zone Diet Explained)


The Zone Basic Rules:
1. Eat a Zone meal or snack within one hour after waking.
2. Eat every 4 to 6 hours after a meal or 2 to 2½ hours after a snack, whether you are hungry or not.
3. Assess your hunger level and mental focus before every meal or snack. Lack of hunger and clarity of mind are signs you are staying in the Zone.
4. Drink eight 8-ounce glasses of water a day.
5. Start every meal or snack with low-fat protein. Next add low glycemic-load carbohydrates (i.e. vegetables and fruits) and good fats (i.e. olive oil). Remember, a typical serving of low-fat protein fits in your palm of your hand and is no thicker than your hand (about 3 ounces for most females and 4 ounces for most males) A typical snack contains 1 ounce of protein for both women and men. At first, a kitchen scale may be helpful for measuring. Don’t worry. You’ll be able to eyeball it in no time.
6. Supplement daily with a highly purified Omega-3 concentrate like OmegaRx® (or Nordic Naturals Fish Oil, I recommend the lemon flavored capsules, you can get them at the Vitamin Shoppe).
7. Don’t beat yourself up for straying here or there. Your next meal or snack can get you right back on track.

Today's Workout:
"Too Much Easter Dinner"
3 rounds for time, of:
50 SDLHP (barbell-45/31#s)
21 Burpees
400 M Run

Keiki CrossFit
Warm-up: Form work (squats, push-ups, bear crawls, walking lunges, and tire jumps)

Workout of the Day:
""
2-3 rounds, of:
Bear Crawl
Tire (In & Out)
Walking Lunges
Tire (In & Out)
Bear Crawl
Max Push-ups in 1-minute (30 seconds for 4-7 year olds)
Max Squats in 1-minute (30 seconds for 4-7 year olds)

Cool Down: 20 Hollow Rocks (Hollow Rock practice for 4-7 year olds) and 2 sets of 10 Knees to Elbows


Today's Workout:
"Where's the Bucket?"
For time:
20 Ring Dips (shoulder to top of ring)
40 Burpees
60 Double Unders (x5 for Single Unders)
80 KB Swings (53/35#s)
100 Wall Ball (20/12#s, 10' target)

Don't forget... before you go Easter Egg hunting on Sunday, remember to come to Keiki CrossFit tomorrow (Saturday) at 8-8:30am (for ages 4-7) and 8:30-9am (for ages 8-12). All keikis are welcome! See you Keiki CrossFitters tomorrow morning!

Today's Workout:
"Sick (apparently not GOOD) Friday"
As many rounds as possible in 20 minutes, of:
5 Burpees
10 Knees to Elbows
15 Tire Jumps
200 M Run

Today's Workout:
"When Does it End?"
For time, of:
20 Standing Lunges
21 Pull-Ups
21 Sit-Ups
(21-18-15-12-9-6)

**Each round, drop the PULL-UPS and SIT-UPS by 3 reps, from 21 all the way down to 6 reps! Standing Lunges remain at 20 reps each round! (2nd round would be: 20 Standing Lunges, 18 Pull-Ups & 18 Sit-Ups)

"Do yourself a favor, and realize that there’s no technique in the world that will save you. There are no pills, no secrets, no passwords on the path to greatness. You’ve got to embrace the pain, push the threshold, and feel the suck, and then you’ve got to muster the courage to go back six times a week."
-Jon Gilson, CrossFit Again Faster



What inspires you? What makes you come back for more?
Sometimes, when I'm in the "too tired" or "don't feel like doing a WOD" mood, I like to read two of my favorite Again Faster articles: "Dedication" and "You'll Be Fine". These two articles have been previously featured on our site. In fact, the "You'll Be Fine" article was posted quite recently. So, if you haven't had a chance to read these articles, I highly suggest you do. They are awesome and always seem to light a fire in me! Get some!

Today's Workout:
"I can't feel my..."
(Inspired by "I Can't Feel My Arms" done on Jan 12, 2009)
For time:
50 Wall-Ball
50 KB Swings
50 Push-Ups
40 Wall Ball
40 KB Swings
40 Push-Ups
30 Wall Ball
30 KB Swings
30 Push-Ups
20 Wall Ball
20 KB Swings
20 Push-Ups
10 Wall Ball
10 KB Swings
10 Push-ups

Don't forget to show your support and pre-order your "Fire Breather" shirt! The shirts have been finalized and are being printed up! They are going fast, so make sure you reserve your size! The shirts are $20 and the design is posted in the post for Sunday, April 5th. Just a reminder, you don't have to be a CrossFit HI member to buy a shirt! Just call us at (808)256-5665 or email kimo@hardassfitness.com. The shirts are made from 100% Fine Jersey Cotton, which gives them a softer feel and more fitted look (Adult sizes S-XL). Order yours today!

Today's Workout:
""
4 rounds for time, of:
15 Deadlifts (135/95#s)
10 Hang Power Cleans (135/95#s)
5 Anyway overhead (ie. Press, Push Press, or Push Jerk) (135/95#s)
400 M Run

The Overhead Squat (CF Training Guide for Level 1 Cert., p34):
The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.

The difference between your overhead squat and your back or front squat is a solid measure of your midline stability and control and the precision of your squatting posture and line of action. Improving and developing your overhead squat will fix faults not visible in the back and front squat.

Today's Workout:
Warm-up: Burgener Warm-Up with PVC pipe

"Nancy"
5 rounds for time, of:
400 M Run
15 Overhead Squats (95/65#s)

As you may know, our very own coach, Elyse Umeda, will be competing in the NorCal Regional Qualifiers in May. She will be among a hundred women competing for one of 5 spots in the 2009 CrossFit Games. These last few months, she has been hitting her WODs full force and looks like she'll have a good shot at grabbing one of those 5 spots.

In order to help Elyse get to the NorCal Qualifiers in Aromas, California, we are having a fundraiser! We will be selling t-shirts designed by Elyse and CF Hawaii member, Kevin Napoleon (rough draft of the shirt is pictured above). Shirts will look very similar to the shirt above and will be ordered this week! Adult shirts are $20 and Youth shirts are $16. All proceeds will help fund Elyse's trip up to California in May! Up until Tuesday, April 7th, you can pre-order your shirt! Please post your name, with the quantity and shirt sizes to the comments section or let one of us know at class. Also, every Saturday from now until she leaves for Aromas, Elyse will be doing a preparation workout (where anything is game) after the 10am class! Everyone is invited to stay and watch her breathe some fire!

Also, you don’t have to buy a shirt to help the cause. You can make a donation directly to Elyse. 100% of your contribution goes directly to sending her to Cali. For more ways to help, including corporate sponsorship, please contact us (808-256-5665). We, especially Coach Elyse, appreciate your love and support!

Keiki Workout of the Day:
Warm-Up
Form Practice: Tire Jump, Broad Jump, Burpee, and Rope Climb

Workout:
3-5 rounds, of:
2 Rope Climbs
4 Burpees
8 Broad Jumps
16 Tire Jumps (6"-18")

Cool Down: 50 Hollow Rocks


Today's Workout:
"Filthy 50"
For time:
50 Tire Jumps (24"/20")
50 Jumping Pull-Ups
50 KB Swings (35/26#s)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45/31#s)
50 Good Mornings (45/31#s)
50 Wall Ball (20/12#s)
50 Burpees
50 Double Unders

Today's Workout:
"Brutal Baseline"
For time:
650 M Run
40 Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups
650 M Run
10 Pull-Ups
20 Push-Ups
30 Sit-Ups
40 Squats
650 M Run

Wait... There's more! At 11am (or whenever the last person finishes "Filthy 50"), I will be doing a CrossFit WOD for anyone who wants to watch and cheer! These WODs will help me prepare for the NorCal Regionals (29 days away) by helping me learn how to manage my nervous pre-WOD jitters and crowd-fright! Don't worry, if you can't make it this Saturday to see me get smashed by a WOD, there's always next Saturday! :)

Get some!
Coach Elyse

Today's Workout:
"Race!"
For time:
10-9-8-7-6-5-4-3-2-1
Thrusters (95/55#s)
Push-Ups
Tire Jumps (24"/20")

Post time to comments.

Today's Workout:
"Nicole"
As many rounds as possible in 20 minutes, of:
400 M Run
Max Rep Pull-Ups

*Note the number of Pull-Ups completed during each round!