HARDASS FITNESS

We should be getting in a new Concept 2 rowing machine on Wednesday and the parts to refurbish another. This will give us more than enough equipment for - BIG SATURDAY(first Saturday of the month 10am class only). The scheduled workout is CHAMPIONSHIP FIGHT GONE BAD (5 ROUNDS). Max reps for 1 minute at each station of:
Concept 2 Rower (calories)
Wall Ball (m-20lbs/f-12lbs)
Sumo Deadlift High Pull (m-75lbs/51lbs)
Tire Jump 20"
Push Press (m-75lbs/f-51lbs)
1 minute rest between rounds

Keiki CrossFit Workout:
"Keiki CrossFit Cards"
As many cards as you can get through in 8-12 minutes.
Hearts = Squats
Diamonds = Sit-ups
Clubs = Push-ups
Spades = Broad Jumps

*Ace = 1 rep, Picture Card = 10 reps

Today's Workout:
"One Bar"
4 rounds for time, of:
400 M Run
20 OHS (95/65#s)
20 Push Press (95/65#s)

Today's Workout:
"No Relief!"
5 rounds for time, of:
20 Wall Ball
20 Tire Jumps
10 Burpees

I received a few e-mails from those that follow our workout program on the mainland. On May 22nd we posted a workout called "No Burpees". It said OPC - 1 circle lap (#45/#35). The common question was "what is OPC". Some scrolled back to January 23rd to find the answer and others e-mailed us. Pictured above is OPC - Overhead Plate Carry. Our circle lap is 100 meters.

Today's Workout:

"Northeast Qualifier WOD #3"
Power Clean (m-155lbs/f-105lbs)
Chest to Bar Pull-Ups
Kettlebell Swings (m-53lbs/f-35lbs)
10-9-8-7-6-5-4-3-2-1

"Regardless of whether your fitness goals are to "rev up" your metabolism, increase strength or lean body mass, decrease body fat, rehabilitate your back, improve athletic performance, or maintain functional independence as a senior, the deadlift is a marked shortcut to that end. The deadlift keeps company with standing, running, jumping and throwing for functionality but imparts quick and prominent athletic advantage like no other exercise." - CrossFit Training Guide

Today's Workout:

"Pushin' Up Daisies"
PR 650m Run

Rest...then

30 seconds - max reps Deadlift (m-135lbs/f-95lbs)
30 seconds - max reps - Press (m-75lbs/f-51lbs)
30 seconds rest
10 rounds

The Zone Diet by Dr. Barry Sears, is the only measurably, observably, and repeatedly successful approach to moderating your insulin production by moderating your carbohydrate intake. The bottom line, if you take in too much carbohydrates, you have hyper-insulinimia, which is too high insulin levels. Hyper-insulinimia is BAD! Chronic hyper-insulinimia is BAD! Therefore, avoiding hyper-insulinimia will make a dramatic difference in your health, fitness, and appearance.

According to the official Zone Diet website, "the Zone Diet is about balancing your hormones within a specific range..." When you balance your hormones, health and performance come naturally.

The Zone Diet Explained (http://www.zonediet.com/)

Diet is not a dirty word. It comes from 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.


The Zone Diet gives you the power to turn some genes on and turn other genes off. As a result, you feel your energy soar, watch your waistline shrink, and say goodbye to hunger. In the Zone you are now taking wellness into your own hands.

Any diet that uses the word high or low to describe it is hormonally unsustainable. The only diet that can maintain hormonal balance for a lifetime must use the word moderate to describe it. That’s what the Zone Diet is.

It’s moderate in:
• Low-fat protein
• Low glycemic-load carbs(mostly fruits and vegetables)
• Heart-healthy monounsaturated fats

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.

Insulin – A storage hormone. Excess insulin makes you fat and keeps you fat. It also accelerates silent inflammation
Glucagon – A mobilization hormone that tells the body to release stored carbohydrates at a steady rate, leading to stabilized blood sugar levels. This is key for optimal mental and physical performance.
Eicosanoids – These are the hormones that ultimately control silent inflammation. They are also master hormones that indirectly orchestrate a vast array of other hormonal systems in your body.

Really awesome Zone sources:
http://www.zonediet.com/
Zone Block Calculator - RARE CrossFit
The Zone: Quick Start Guide
CrossFit Journal: Meal Plan - really great source for block breakdowns

Books:
"Mastering the Zone" by Barry Sears, Ph.D.
"A Week in the Zone" by Barry Sears, Ph.D.
"Zone Perfect Meals in Minutes" by Barry Sears, Ph.D.


Today's Workout:
Pre-WOD...
Tabata Squats

For 20 secs do as many reps of Air Squats as you can - then rest 10 secs.
Repeat this 7 more times for a total of 8 intervals, 4 minutes total exercise.
**The score is the least number of reps for any of the 8 intervals.

REST, then...

"Heavy Helen"
3 rounds for time, of:
400 M Run
21 KB Swings (70/53#s)
12 Pull-ups (Chest to Bar)

NorthEast 1st Workout Results (posted on CrossFit Games 2009 site)
May 23, 2009 3:27 PM

Eric Devine sent in this summary:
The first workout of the Northeast Qualifiers is complete. The women went first as the sacrificial lambs. Their workout consisted of AMRAP 12 minutes of 95# thrusters/10 burpees.

The standings are as follows: Stacey Kroon-8 rounds; Elaine Polito-7.12; Jennifer Hunter-7.11; Heather Keenan-7.03; Sharon Morris-7.02.

Within the first heat one element was obvious, strength was vital. There were no racks, so all thrusters needed to be cleaned. Time and energy were lost by those who chose to power clean instead of squat clean. At the three-minute mark for every heat the pain was obvious and pacing became the deciding factor. Anyone who went all out from the get-go suffered immeasurably. By the eight-minute mark, many held the look of those on a death march. The blacktop provided no comfort for those who chose to rest at the bottom of the burpees, and by the time the men entered the ring, the heat had increased, only providing more discomfort.

The men who fared best were those who watched the women. That is if they were willing to keep their egos in check. AMRAP 12 minutes of 135# thrusters/10 burpees made such difficult.

The top contenders are as follows: Derek Mohamed-10.1 rounds; Matthew Franco-9.09; James Hobart-9.07; Dan Tyminski, Rob Orlando, Brad Posnsnski all tied with 9.03.

The men tended to blow their energy from the start and many saw stars or lost their vision from the sun. Again, efficiency was wasted by power cleans instead of squat cleans. The same three-minute marker was indicative for those who would succeed. Strength was a pre-requisite. 135# was simply too heavy for some. The pacing and the burpees presented the same challenges. By the last heat the sun was pounding, the sweat was pouring and the sweat angels were more pronounced.


Today's Workout:
"Northeast Qualifier WOD #1"
AMRAP in 12 minutes of:
5 Thrusters (135/95#s)
10 Burpees

Dangerous
Tuesday, May 19, 2009 at 10:40AM
Written by, Jon Gilson, Again Faster

This isn’t dangerous. Wrestling lions is dangerous. Climbing mountains is dangerous.

This is a walk in the park.

You can stand there and scream, loading a thousand YouTube videos, a thousand screenshots of undereducated idiots throwing around barbells and calling it CrossFit. It doesn’t make you right. It makes you a YouTube-watching naysayer.

What you’re lacking is honest proof. Statistics. A spreadsheet, a number, a definitive outcome, an analysis of variance showing that what we’re doing carries an outsized risk of injury.

Of course, you’ll never find it, because it doesn’t exist. Instead, you’ll type hate mail on the nearest message board, insisting that thrusters break wrists and burpees break backs, that the clean and jerk is an abomination, the kipping pull-up an affront to humanity.

Good luck. While you hold forth from the mountaintops, we’ll be pressing on, recognizing a singular truth that has escaped your narrow worldview: risk and reward go hand-in-hand.

If you want the world’s safest fitness program, you’ll have to forego fitness. You’ll strap into a lever-controlled, pulley-modulated padded seat, moving through a predetermined range of motion, and you’ll stay fat. If you want to get fit, you’ll have to stand up, and the second you do, you’ll be subject to gravity.

Gravity is a risk, and it would just as soon have you on your ass as on your feet. It would just as soon snap you in two as leave you whole, twisting your ligaments from their tenuous foundations or leaving them intact.

Fortunately, gravity is also the supreme creator of athletes, the silent resistance that makes bones dense and muscles strong. It rewards every second of fight, every moment we refuse to succumb to its pull. The more advantage we give it through increased loads and coordinated movements, the more it gives back.

Of course, the risks grow in lockstep, the hundred pound injury a mere trifle to the tragedy of its three hundred pound cousin. With every fight, there is the spectre of failure, insignificant or catastrophic.

However compelling, these possibilities pale in comparison to the risk of stopping. Frailty, immobility, and disease are not the result of working too hard, of waging war against a barbell. They are the result of a padded seat. They are the result of refusing to stand, of allowing fear to dictate the bounds of fitness.

The true danger lies in non-participation.

Load your videos, and cite the miniscule incidence of rhabdomyolysis. Write letters to your constituency, warning them of the dangers of CrossFit, of our singular drive to massacre, maim, and kill. Yell and parade, and make as much noise as you can, and hope that the volume hides your lack of evidence. Time will prove you an idiot, fighting a force as inexorable as gravity.


Today's Workout:
"No Burpees"
(See January 23, 2009)
For time:
650 M Run
30 Push-ups
60 Sit-ups
OPC - 1 Circle Lap (45/35#s)
15 Push-ups
30 Sit-ups
650 M Run
30 Push-ups
60 Sit-ups

Today's Workout:
"Can't Jump!"
4 rounds for time, of:
100 feet Walking Weighted Lunges (30/20#s)
30 Tire Jumps (24/20")
400 M Run

Today's Workout:

"5 Cindy Run"

5 Pull-Ups

10 Push-Ups

15 Squats

5 rounds

then...

This coming Monday is Memorial Day. (May 25th) We will be holding only one class at 9am. However, we are open to pursuasion. If you would like the one class to be at a different time, please leave a message in "comments". A six pack of a good micro-brewed beer can really make a very convincing arguement. =)

Today's Workout:

"Shock Wave"
Max reps in 30 seconds at each station
Knees to Elbows
Push-Jerk
Sumo Deadlift High Pull
Push-Ups
Tuck Jumps
1 minute rest between each round
5 rounds

Time to take a reality check. How much slack do you cut yourself? If you feel a little twinge here or a tweek there, do you blow off your workout? CrossFit is a sport and the reality of sport is that injuries happen. The great thing about our sport is that there are many movements to choose from. If a golfer is unable to swing a club they are out of luck. Crossfitters are not limited to any movement pattern and can easily substitute one movement for another. We are not talking about working through an injury but rather working around an injury. It is very easy for a coach to make a movement substitution, so don't let a stubbed toe or a blistered hand hold you back from getting your workout in.

Today's Workout:

"Brutal Bomb"
10 Burpees
10 Tire Jumps (m-24"/f-20")
10 Dumbbell Hang Squat Cleans (m-40lbs/f-25lbs)
5 rounds

What is good for the keiki is good for the adults. Just a slight modification for the adult class. CrossFit workouts vary in degree not kind.

"The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs. The needs of Olympic athletes and our grandparents (or keiki) differ by degree not kind." - Greg Glassman

Today's Workout:

"Keiki"
4 Rope Climbs
15 Wall Ball (m-20lbs/f-12lbs)
10 Tuck Jumps
15 Sit-Ups
5 rounds for time

Today we pulled a workout from http://www.crossfitfootball.com/. Do you have a favorite blog that you like to visit? (besides ours of course) Post to comments.


Today's Workout:


"Football Gone Bad"
Concept 2 Rower (calories)
Thrusters (m-95lbs/f-65lbs)
Tire Jumps (20")
Double-Under Jump Rope (5 singles = 1 pt)
Push-Ups
1 minute at each station for max reps
1 minute rest between each round
3 Rounds

We will be bringing in a quality shipment of kettlebells and they will be on sale for $1.50 per pound. You will not find a cheaper price on the island. Reserve one today! Yes, they do say hardassfitness.com on them.


Today's Workout:


"Clean Helen"
400m Run
21 Kettlebell Swings (m-53lbs/f-35lbs)
15 Medicine Ball Cleans (m-20lbs/f-12lbs)
12 Pull-ups
3 rounds

"You cannot always judge a book by its cover."



The big guy in this clip has got some serious hops. Proof that Olympic lifting will benefit every athlete. The power of the hip can move mountains.

Today's Workout:

"Running Phat Jackie"
800m Run
50 Thrusters
30 Pull-Ups
*No Partitioning (means you can't start pull-ups until all 50 thrusters have been completed)

Pictured above is the 6am class. Today was a coaching day for the deadlift. Here are the primary points of the set-up and execution.

Set-Up
Stance = between hip and shoulder widthWeight in heels
Back arched/lumbar curve locked in
Shoulders slightly in front of bar
Bar in contact with shins
Arms locked straight
Symetrical grip outside the knees, just wide enough to not interfere with knees

Execution
Drive through the heels
Extend legs while hips and shoulders rise at the same rate
Once the bar passes the knees, the hip opens all the way up
Bar maintains contact with the legs the ENTIRE time
On the return to the floor, push hips back and shoulders slightly forward delay the knee bend
Once bar descends below the knees and the torso angle is set, return the bar to the set up position

Today's Workout:

"Dead Ball"
50 Wall Ball (m-20lbs/f-12lbs)
15 Deadlift (m-185lbs/f-115lbs)
40 Wall Ball
12 Deadlift
30 Wall Ball
9 Deadlift
20 Wall Ball
6 Deadlift
10 Wall Ball
3 Deadlift

Courtney (pictured center with cards) celebrated her birthday in CrossFit Style. Nothing like getting totally slammed by a WOD named in your honor to start off your next year of life. This workout was no joke either, average time for the group above was about 40 minutes. This group still hates her, or at least her workout, but hey.. at least it is memorable. Happy Birthday Courtney!!

Today's Workout:

"Deck of Courtney"
Hearts = Burpees
Diamonds = Medicine Ball Cleans (m-20lbs/f-12lbs)
Clubs = Double-Under Jump Rope
Spades = Kettlebell Sumo Deadlift Highpull (m-70lbs/f-53lbs)
Jokers = 400m Run
Ace = 1 rep
Face Cards = 10 reps

Happy Birthday Kris! (pictured center) Kris' nickname in the room is "Animal". So this workout is dedicated to her. She has gone through the full evolution in CrossFit. She started just coming once a week and continuing with other "cardio" classes. Then she bumped up to twice a week, feeling like "I get a much better workout in less time, making every other workout seem so easy and not worth it". Now "Animal" comes at least three times a week or more. She is truly dynamite in small package.


Today's Workout:


"Animal"
40 Burpees (5 X 8) Birth date
then...
5rds of:
20 Wall Ball(m-20lbs/f-12lbs)
20 Pull-Ups

" Only Irish coffee provides in a single glass all four essential foodgroups: alcohol, caffeine, sugar and fat. - Alex Levine

"I never drink water because of the disgusting things that fish do in it." - W.C. Fields

"If at first you don't succeed, remove all evidence you have ever tried." - Ricky Gervais

Sometimes we have to do things just because it's fun. Enjoy life and have some fun. Speaking of fun we are having a "Congratulations to Elyse" potluck pupu-style party. This Friday night after the 6:30pm class. B Y O B! Best guess is we will fire up the grill at 7:30pm

Today's Workout:

"Jump Run"

20 Tire Jumps (m-24"/f-20")

200m Run

20 Tuck Jumps

200m Run

20 Double-Unders

200m run

2 rounds

We have been getting a lot of e-mails from those that saw Elyse compete at the games. A few weeks ago, Joan from Lalanne Fitness, worked out with us at Hardass Fitness. She also competed at the games and is quite the stud herself. This is a copy of an e-mail she sent to us.


Kimo and Hardass Fitness

1) Thank you so much for being so welcoming when I was in Honolulu on business a couple weeks ago! I had such a great time training with you all and as is typical of Crossfit ... you were warm and supportive while simultaneously pushing me. If any of you are ever in San Fran, please come train with us at LaLanne Fitness http://www.lalannefitness.com/.

2) You should all be informed that you have a goddess in your presence! Ms Elyse Umeda. What a freaking stud! You all would not have been surprised at her performance, since you train with her every day, but you would have been SO PROUD! I was inspired by the 'little beast' as she was positioned in front of me for the muscle-up/clean workout ... and she was cruising at a rate double my own! In addition, in representing you all well in the sportsmanship arena ... she tracked me down before the competition started and gave me a big bear hug as an introduction. Hugging her is like wrapping ones arms around a brick s&^t house, by the way ... pure muscle!

Hope to see more Hardass Fitness athelets in Aromas this July for the Affiliate's Cup or next spring for qualifiers!

Sincere thanks again!
Joan Greve


We are planning a "Congratulations Elyse" get-together on Friday night after the last class (7:30ish) and members, friends & family are invited. We will post more information tomorrow.


Today's Workout:


"Bitter Fran"
21 Squat Cleans to Over-head (m-95lbs/f-65lbs)
21 Pull-ups
21 Knees to Elbows
15 Squat Cleans to Over-head
15 Pull-Ups
15 Knees to Elbows
9 Squat Cleans to Over-head
9 Pull-Ups
9 Knees to Elbows


For Time

CrossFit Hoboken (New Jersey) was represented today by Jay. He will be in town 1 more week for "work". Glad he was able to find time for a little CrossFit play.


Today's Workout:


"Cinco de Mayo"
5 Deadlifts (m-225lbs/f-135lbs)
10 Burpees
15 Kettlebell Swings (m-53lbs/f-35lbs)
200m Run


5 Rounds for time

Leslie, Frank and Alison stopped in to get their CrossFit addiction fix. They are visiting from Alamo CrossFit in San Antonio, Texas. They joined the 9am class so they would still have lots of time to hit the North Shore. I know a few of our members have visited an affiliate CrossFit while on vacation. Be sure to submit pictures. It just proves that CrossFit is a sickness that even a vacation can't stop=)

Today's Workout:

"Angie's Deck of Death"
Hearts = Pull-ups
Diamonds = Push-ups
Clubs = Sit-Ups
Spades = Squats
Face Cards = 10
Ace = 11
Joker = 400m Run (2 jokers in each deck)
Flipped through the entire deck of playing cards one at a time. The number and suite on the card represent the number of reps you have to perform of that movement. (ex. 4 of hearts = 4 pull-ups)

Is it a good thing or a bad thing? When your birthday Wod falls on BIG SATURDAY. Ask Pat Ordinado. He had a photo op with the 9am class, who got a chance to thank him personally for their workout. The 9am class had a smaller taste of "Pat O. My Goodness". Except for Maria and Sharnell, (top photo- right side) who did the 10am version an hour early. So the top photo is a "before" picture of Pat and the bottom is the "after" picture. Happy Birthday Pat, we hope it was a memorable one.

Today's Workout:

"Pat O. My Goodness"

9am ---------------------------- 10am
25 Double-Unders ------------50 Double-Unders
10 Burpees ---------------------10 Burpees
35 Pull-Ups ---------------------75 Pull-ups
10 Burpees ---------------------10 Burpees
50 Wall Ball --------------------100 Wall Ball
10 Burpees ---------------------10 Burpees
65 Push-Ups -------------------125 Push-ups
10 Burpees ---------------------10 Burpees
650m Run ---------------------- 650m Run
10 Burpees ---------------------10 Burpees

I have seen this little character before, but didn't know exactly what it was or its significance. So here's the low-down. It is called a Daruma. When you make a wish or set a goal you color in one eye of the Daruma. When that wish comes true or you achieve your goal, you color in the other eye. Also, the egg shaped figure is weighted at the bottom so it can't stay knocked down, it will just wobble back upright. This signifies resilience and steadfastness toward your goal. Pretty Cool! This was given to Elyse by one of our members, Gay Tanaka. She said she has only used one Daruma in her life and that was for law school.

Elyse's goal, of course, is to qualify for the CrossFit Games in July. Everyone is hoping to see a Daruma with two black eyes.

Today' Workout:

"Upper-Pain"
30 Dumbbell Presses (m-25lbs/f-15lbs)
20 Sumo Deadlift High Pull (m-75lbs/f-55lbs)
10 Tuck Jumps
1 Circle Run (100m)

5 rounds for time