Tuesday, June 30, 2009
"Always bear in mind that your own resolution to succeed is more important than any other." - Abraham Lincoln
This post-it note video reminds me of CrossFit. "Amazing to watch, but way harder to do than it looks."
Today's Workout:
"One Bar"
5 Hang Power Cleans (m-95lbs/f-65lbs)
7 Thrusters (m-95lbs/f-65lbs)
10 Sumo Deadlift High Pulls (m-95lbs/f-65lbs)
As many rounds as possible (AMRAP) in 20 minutes
Monday, June 29, 2009
"Action is the foundational key to all success." - Pablo Picasso
This is a great benchmark workout since it involves a variety of body movements that are familiar to most. Almost anyone reading this WOD understands exactly what they are suppose to do. However understanding and completing are not always the same. We last did "Brutal Baseline" on April 3rd, 2009. Have you improved since then? Significantly? Post thoughts or testimonials to comments.
Today's Workout:
"Brutal Baseline"
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
Sunday, June 28, 2009
We are requesting your feedback for this Saturday, July 4th. Normally we have BIG SATURDAY (monster workout) on the first Saturday of the month. However, we understand the family obligations that happen on this day and are willing to postpone Big Saturday until July 11th. We may do just one workout at 9am instead of 9am & 10am. We can make it BIG with the option to scale. Let us know your thoughts. We will post a decision by mid-week.
Saturday, June 27, 2009
"Yesterday's home runs don't win today's games." -Babe Ruth
It was kind of fun to watch athlete's with great capacity get frustrated by a little thing called accuracy. There are not too many sports I can think of where accuracy doesn't play a critical role. If you think of one post it in comments.
Today's Workout:
"CrossFit Baseball"
Get a hit - by throwing a ball into a bucket from 10 feet
1st Base = 10 Push-Ups
2nd Base= 10 Squats
3rd Base = 10 Burpees
Home Plate = 10 X
Athletes got to pick the X exercises
X = Double-Under Jump Rope, Pull-ups, Wipers, Tire Jumps, Sit-Ups, Overhead Squats
One point is earned every time you complete home plate.
As many points in 20 minutes.
Friday, June 26, 2009
"Courage is like a muscle. We strengthen it with use."
—Ruth Gordon
—Ruth Gordon
We were fortunate to have representation from Lululemon at our 9am class. They did a great job on the workout. Two girls have done CrossFit before and three were brand new to the experience. We hope to see them again soon.
Today's Workout:
"Inspired by Nancy"
400m Run
30 Kettlebell Swings (m-53lbs/f-35lbs)
15 Overhead Squats (m-95lbs/f-65lbs)
4 rounds
Thursday, June 25, 2009
"I want to be remembered as the guy who gave his all whenever he was on the field." - Walter Payton - NFL Football Player
The kettlebells have arrived. Many of you have reserved specific weights so please help me get them out of my office. We still have about 40 that we need to sell in various weights. (18lbs -44lbs). Cost is $1.50 per pound. The red paint in the photo I did myself, let me know if you want me to add this colorful touch to yours as well.
It is easy to under estimate this workout. At first glance it does not seem to bad. But hey it's a CrossFit workout.
Today's Workout:
"Crazy Jello Arms"
50 Wall Ball
50 Pull-Ups
35 Wall Ball
35 Wall Ball
35 Pull-Ups
20 Wall Ball
20 Pull-Ups
for time
Wednesday, June 24, 2009
"The spine is best at bearing a load in an arch."
- Mark Rippetoe - Author of Starting Strength
The deadlift is a seemingly easy lift. Take the bar from the ground to a standing position. But a strong deadlift with great form takes time to master. Adjustments were made to help Maria after a workout. Her hips and shoulders were not rising together during the initial pull, her legs drove first, then she stood up. This put her spine in a horizontal position thus performing a "stiff-leg deadlift". This is a one-time correction that should hold with practice. Kevin's deadlift was a flexibility issue and took a few months to work on. He has a much stronger position in his lower back and I am proud of his improvements. To be a little technical for teaching purposes, I would slant his gaze a little lower to reduce the angle in the neck, but that could be fixed with one comment. Photos and video make for great coaching aids don't you think.
P.S. It is a mistake to ask for a posed deadlift picture post workout as you can see by the smiling faces of the 6am class. They look like they want to wrap that bar around my neck.
Today's Workout:
"Double Death"
20 Double-Under Jump Rope (x5 for singles)
10 Deadlift
20 Push-Ups
1 Circle Run (approx. 100m)
As many rounds as possible (amrap) in 20 Minutes
Tuesday, June 23, 2009
"Legacy of Love"
A husband, a father, a grandpa too,
This is the legacy we have from you.
You taught us love and how to fight,
You gave us strength, you gave us might.
A stronger person would be hard to find,
And in your heart, you were always kind.
You fought for us all in one way or another,
Not just as a husband not just as a father.
For all of us you gave your best,
Now the time has come for you to rest.
So go in peace, you've earned your sleep,
Your love in our hearts, we'll eternally keep.
A husband, a father, a grandpa too,
This is the legacy we have from you.
You taught us love and how to fight,
You gave us strength, you gave us might.
A stronger person would be hard to find,
And in your heart, you were always kind.
You fought for us all in one way or another,
Not just as a husband not just as a father.
For all of us you gave your best,
Now the time has come for you to rest.
So go in peace, you've earned your sleep,
Your love in our hearts, we'll eternally keep.
Giichi "Gabby" UmedaApril 12, 1924 - June 9, 2009
This past Father’s Day, we honored my late grandfather, Giichi "Gabby" Umeda, better known to our family as “gramps”. In his 85 wonderful years of life, Gramps built special bonds with his family and friends, not always through words, but through his caring and generous actions. He always saw the best in everyone, especially his grandchildren. No matter how many times we screwed up, he always believed we could and would do better. His unconditional love cannot be replaced and I will miss him every day he is not with us. But, I will also carry his work ethic, determination and athleticism with me in everything I do.
On a similar note, family is the most important thing to me and will always always come first. That being said, in light of my recent loss, I have decided to withdraw from the 2009 CrossFit Games, so that I can be with my family to honor my grandfather on July 11th. Although I do regret not being able to compete this summer and showcase all my hard work, I know in my heart I am making the right decision. I want to thank everyone for their love and support during this difficult time. And, to all those who have supported me in qualifying for the games, thank you and I will see you guys next year! :)
With aloha,
Coach Elyse
"It's not necessary to fear the prospect of failure but to be determined not to fail." - Jimmy Carter - 39th American President
The 11:00am class both during and post workout. Today's workout was a leg crusher. Trying to jump a tire after doing jump squats is quite challenging. Your legs feel like they are made of rubber. Rubber scented with lactic acid that is.
Today's Workout:
"Crazy Jello Legs"
20 Weighted Squat Jumps (m-45lbs/f-31lbs)
15 Tire Jumps
10 Burpees
As many rounds as possible in 15 minutes
Monday, June 22, 2009
"If you're bored with life - you don't get up every morning with a burning desire to do things - you don't have enough goals." Coach Lou Holtz
Today's Workout:
"Crank"
50 Knees to Elbows
400m Run
40 Knees to Elbows
400m Run
30 Knees to Elbows
400m Run
20 Knees to Elbows
400m Run
10 Knees to Elbows
Saturday, June 20, 2009
"At some point in your life you just have to shut up and do it. Stop talking about it, dreaming about it, planning for it. Get off your ass and do it" - =)
Not to worry... we will never do the top video in our workouts. Although, not as cool, the second video is a little closer to our tuck jumps, but we never look quite as bored as that guy.
Today's Workout:
"That Evil Rower"
Concept 2 Rower (calories)
Kettlebell Sumo-Deadlift High Pull (m-53lbs/f-35lbs)
Dumbbell Thrusters (m-35lbs/f-20lbs)
Tuck Jumps
Rest
45 seconds at each element
5 rounds
Friday, June 19, 2009
"Self conquest is the greatest of victories." - Plato, Greek Philosopher
New members or guest are always fearful when they see pull-ups written on our whiteboard. Only a small percentage of our members can do a full pull-up. Don't worry we have many scaled versions of the pull-up.
1) Ring Rows
2) Jumping Pull-ups
3) Elastic Band Pull-ups
Today's Workout:
"Tabata Something Else"
Pull-Ups
Push-Ups
Sit-Ups
Squats
As many reps as possible in 20 seconds then 10 seconds rest
8 rounds
complete all 8 rounds of one element before moving on to next element
Total score - every rep counts
Thursday, June 18, 2009
"Formulate and stamp indelibly on your mind a mental picture of yourself succeeding. Hold this picture tenaciously. Never permit it to fade. Your mind will seek to develop the picture...Do not build up obstacles in your imagination." - Norman Vincent Peale
Carson (8 years old) has been doing one-on-one training to get ready for a national judo tournament. His movements have been constantly improving. Everyone has a "motivation button", Carson's button is to beat Mom's score. What a great looking squat! Yes, CrossFit is for athletes of all ages.
Today's Workout:
"Annie Loves Tire Jumps"
Double-Under Jump Rope (x5 for Singles)
Sit-Ups
Tire Jumps (m-24"/f-20")
50-40-30-20-10
Wednesday, June 17, 2009
"Follow what you are genuinely passionate about and let that guide you to your destination." - Diane Sawer - American Journalist
Maria requested a total annihilation for her birthday WOD. But we all know Maria is completely crazy. So what is a sufficient birthday beating for Maria may not be appropriate programming for the room. I remember Maria telling me a story about their trip to Thailand and their desire to eat spicy foods. She told the waitress, "if we are not sweating during the meal, we are not paying". The waitress made sure they got what they asked for. I also made sure Maria got what she asked for. The Workout of the day was 3 rounds. Maria's version was 7 rounds. Some members chose to do 5 rounds. Their way of telling Maria, "Happy Birthday"!!!
Today's Workout:
"Annihilation"
6 Power Cleans (m-115lbs/f-75lbs)
17 Kettlebell Swings (m-44lbs/f-26lbs)
9 Pull-ups
10 Burpees
3 rounds
Tuesday, June 16, 2009
"You can always become better" - Tiger Woods
Practicing good rowing technique is important to maximizing energy output and minimizing inefficient movement. There are two parts to the rowing stroke, the drive and the recovery, but the movements are blended together to make the stroke smooth and continuous. There should be no stopping at any point in the stroke. However, when learning proper stroke technique, a momentary pause can be helpful after FINISHING the DRIVE just before the RECOVERY to ensure a complete PULL.
"Run 1 Mile Row"
800m Run
Rest
800m Row
Rest
800m Run
Rest
800m Row
Rest
Approximately 5 minutes rest between each event
Record individual finish times for each event
Monday, June 15, 2009
"There is nothing noble in being superior to some other person. The true nobility is in being superior to your previous self." - Indian Proverb
Pictured above is my long-time client and friend Beryl. I have convinced her to give up her "traditional" gym workout and give CrossFit a 30 day trial. Her initial workout was "Drop 10" (See June 5th post) which she completed in 15:23. Great time! Beryl's comment before we started her first CrossFit workout, "You are not going to ask me to do anything you wouldn't ask your mother to do are you? Because her and I are about the same age you know." To which I responded with a smile.
Today's Workout:
"Birth of the Clean-Ball"
200m Run
20 Clean-Ball (Medicine ball clean into a wall ball throw and full squat catch then reset)
20 Pull-ups
5 rounds
Saturday, June 13, 2009
"Ambition is a dream with a V8 engine." - Elvis Presley
Today I let Elisha (bottom right corner) choose the length of today's workout. The choices were:
a) 4 rounds
b) 5 rounds
c) As many rounds as possible in 20 minutes
Elisha chose... c) As many rounds as possible in 20 minutes. Most athletes finished between four and five rounds. We often joke that we are randomly making up workouts for the pure joy of watching people suffer. (Muuhaaa). Although we will neither confirm or deny the accusation, the truth is their is a method to the madness. The genius method to fitness programming are a carefully guarded secret held by Tibetan Monks. Oh wait...that's a beer recipe...never mind.
Today's Workout:
"Pure Science"
10 Overhead Squats
20 Toes to Wall
10 Tuck Jumps
400m Run
As many rounds as possible in 20 minutes
Friday, June 12, 2009
"My motto was always to keep swinging. Whether I was in a slump or feeling badly or having trouble off the field, the only thing to do was keep swinging."
- Hank Aaron - Baseball Legend
We celebrate our athlete's birthdays with a workout named in their honor. Making sure it is hard and long enough to allow them to eat whatever they want guilt free. Happy Birthday to Marylea!
Today's Workout:
"Marylea"
400m run
20 Shoulder Press (m-45lbs/f-31lbs)
20 Double-Under Jump Rope (100 singles)
20 Sit-Ups
5 rounds
Thursday, June 11, 2009
"In general, mankind, since the improvement of cookery, eats twice as much as nature requires." - Benjamin Franklin
Terri and Sharnell hitting the pull-ups. We have seen many of our members progress in their pull-up strength. Ring rows -to- jumping pull-ups -to- black band (elastic assistance) -to- green band (less elastic assistance) -to-blue band (hardly any assistance) to full pull-ups.
Today's Workout:
"Cindy"5 Pull-Ups
10 Push-Ups
15 Squats
As many rounds as possible in 20 minutes
Wednesday, June 10, 2009
"The history of the world is full of men who rose to leadership, by sheer force of self-confidence, bravery and tenacity." - Mahatma Gandhi
I'll stick to running on the road.
Today's Workout:
"Gripe"
20 Kettlebell Swings (m-44lbs/f-26lbs)
15 Deadlifts (m-185lbs/f-125lbs)
10 Knees to Elbows
400m Run
4 rounds
Tuesday, June 9, 2009
"You have to perform at a consistently higher level than others. That's the mark of a true professional." Joe Paterno - American football coach.
"CrossFit Taranis co-owner Dan Atkinson sets a new gym record on November 13th with 202 consecutive double unders."
Here are a few pointers to practice if you are interested in transitioning from single-under jump rope to double-under jump rope.
- keep your hands low to allow the wrist to do all the work
- your jump is a little higher but remains a constant, consistent bounce
- time your rope to your bounce, not your bounce to your rope
Today's Workout:
"Double-Down"
21 Thrusters (m-75lbs/f-50lbs)
21 Double-Under Jump Rope (100 single-unders)
5 rounds
Monday, June 8, 2009
"A picture is worth a thousand words." - Napoleon Bonaparte
Yellow picture shows bar placement just prior to explosive extension, all others showing full extension. Notice the arms remain straight at the top of full extension. The next pull, will be pulling the lifter under the bar.
"There are three pulls in weightlifting. The first pull is the positioning pull. The second pull is the explosive jump to full extension. The third pull is the aggressive pull-under against the bar into the receiving position. There is also a transition (or scoop) from the first pull to the second pull.
The body’s angles and positioning will vary significantly by body type for the first pull. But, by the end of the first pull and into the transition, almost all successful cleans and snatches look the same. The key, though, is to focus on positioning the bar properly (first pull) and jumping aggressively (second pull). The transition will take care of itself.
The jump in weightlifting is only high enough to slip a credit card under their shoes. Upward momentum must be created on the barbell, but any excess height delays getting under bar and leads to miss lifts." - CrossFit Journal - CrossFit Olympic Lifting Certification on May 24, 2008 with Mike Burgener
Today's Workout:
The body’s angles and positioning will vary significantly by body type for the first pull. But, by the end of the first pull and into the transition, almost all successful cleans and snatches look the same. The key, though, is to focus on positioning the bar properly (first pull) and jumping aggressively (second pull). The transition will take care of itself.
The jump in weightlifting is only high enough to slip a credit card under their shoes. Upward momentum must be created on the barbell, but any excess height delays getting under bar and leads to miss lifts." - CrossFit Journal - CrossFit Olympic Lifting Certification on May 24, 2008 with Mike Burgener
Today's Workout:
"Keep it Fast"
20 Tire Jumps (m-24"/f-20")
15 Pull-Ups
10 Power Cleans (m-95lbs/f-65lbs)
200m Run
Max rounds in 20 minutes
Saturday, June 6, 2009
"It has been argued that women have more courage than men. I would debate the subject with a woman if only I had the courage." - Unknown
If you thought "Fight Gone Bad" was the worst CrossFit WOD ever, welcome to "Championship Fight Gone Bad". Two extra rounds of CrossFit Bliss. We had a full class at 9am but only three brave souls (women of course) for the championship version at 10am. Coach Kimo jumped into the mix just because.
Today's Workout:
"Fight Gone Bad" 9am
Max reps for 1 minute at each element
Concept 2 Rower
Wall Ball (m-20lbs/f-12lbs) 10'
Sumo Deadlift High Pull (m-75lbs/50lbs)
Tire Jump 20"
Push-Press (m-75lbs/f-50lbs)
1 minute rest between each round
3 rounds
"Championship Fight Gone Bad" 10am
5 rounds
Friday, June 5, 2009
"If what you did yesterday seems big, you haven't done anything today"
- Lou Holtz
Today we did one of my favorite "travel" workouts. It requires no equipment and can be done in a 4' x 6' space. So if you find yourself on the road in a hotel room with nothing to do "Drop 10" is for you. It also has the greatest variance for completion times. Under seven minutes to upwards of 20+ minutes. Post your "Drop 10" time to comments.
Today's Workout:
"Drop 10"
50 Squats
40 Lunges
30 Sit-Ups
20 Push-Ups
10 Burpees
Drop 10 reps every round from each element. (5th round is 10 squats)
Thursday, June 4, 2009
"Leadership is a matter of having people look at you and gain confidence, seeing how you react. If you're in control, they're in control." - Tom Landry
"Fear of the deadlift abounds, but like fear of the squat, it is groundless. No exercise or regimen will protect the back from the potential injuries of sport and life or the certain ravages of time like the deadlift." - CrossFit Training Manual
See May 11th post on "Coaching the Deadlift" for additional pointers on set-up and execution.
Today's Workout:
"Mr. Joshua"
400m Run
30 Sit-ups
15 Deadlifts (m-250lbs/f-165lbs)
5 rounds
Wednesday, June 3, 2009
"A bore is someone who robs us of solitude without the pleasure of good company"
Last night the 6:30 class was "Hangin' In There". Gay and Marylea represent the two extremes of emotion. Tired but super happy that it is over.
Today' Workout:
"Run Down"
650m Run
21 Push Jerks (m-95lbs/f-65lbs)
21 Kettlebell Swings (m-53lbs/f-35lbs)
21 Knees to Elbows
400m Run
15 Push Jerks
15 Kettlebell Swings
15 Knees to Elbows
200m Run
9 Push Jerks
9 Kettlebell Swings
9 Knees to Elbows
Tuesday, June 2, 2009
"To insure good health: eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life."
-William Londen
-William Londen
Above: Another picture of an "ono" 3-block zone meal. This was my lunch for the day... 3 ounces of keawe grilled steak, a large salad with tomatoes and cucumbers plus a tablespoon and a half of vinagarette, 2 cups of blueberries and strawberries, a handful of almonds, and black coffee. Great job to those members who have been sticking out this wonderful nutritional plan!! Having your body "in the zone", is really something everyone should experience.Today's Workout:
"Hang in There"
(SEE February 19, 2009)
6 rounds for time, of:
10 DB (40/25#s) Cleans (Hang Squat Clean)
10 Burpees
20 Double-Unders (x5 for Single-Unders)
Monday, June 1, 2009
"The Six W's: Work will win when wishing won't."
-Todd Blackledge
-Todd Blackledge
There are three metabolic pathways that provide the energy for all human action. These “metabolic engines” are known as the phosphagen pathway, the glycolytic pathway, and the oxidative pathway. The first, the phosphagen, dominates the highest-powered activities, those that last less than about ten seconds. The second pathway, the glycolytic, dominates moderate-powered activities, those that last up to several minutes. These are the “anaerobic” pathways. The third pathway, the oxidative, dominates low-powered activities, those that last in excess of several minutes. This is the aerobic pathway. - CrossFitToday's Workout:
"Frelen"
3 rounds for time, of:
400 M Run
(21-15-9)
Thrusters (95/65#s)
Pull-Ups
KB Swings
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