HARDASS FITNESS

I'm sure John B. was super happy that we got a photo of him rockin' the white wristbands. His fitness fashion is going to catch on like a wild fire.

We did a slightly different version of this workout on June 30th and called it "One Bar". It was 5 Hang Power Cleans, then 7 Thrusters into 10 Sumo Deadlift High Pulls. Which workout did you do better at and why? Leave thoughts in comments.

Today's Workout:

"Nasty Bar"
5 Thrusters(m-95lbs/f-65lbs)
7 Hang Power Cleans(m-95lbs/f-65lbs)
10 Sumo Deadlift High Pull(n-95lbs/f-65lbs)
Max rounds in 20 minutes

Lots of fun when done with a partner. If it hit the eight foot bar it would normally bounce off and smash your partner in the face. It seems not letting down your partner tends to be a bigger motivator. Those that did it with a partner didn't stop and rest unless it was their designated 30 second period. What would motivate you more? Flying solo or having a partner?

Today's Workout:

"Smash Face"
Wall Ball (m-20lbs/f-12lbs)
Kettlebell Swings (m-44lbs/f-26lbs)
Wall Ball
Rest
30 Seconds of each

5 rounds(10 minutes)
Rest 5 minutes
Repeat for one more 10 minute cycle

If you do it with a partner, wall ball is passed over an eight foot bar.
Partner Ball Toss
Partner A swings, Partner B rests
Partner Ball Toss
Partner B swings, Partner A rests
30 seconds of each
5 rounds(10 minutes)
Rest 5 minutes
Repeat for one more ten minute cycle

Randy and Marcus joined our regular 6:30pm class. Randy is from Prometheus CrossFit and has been working with coach Troy for just two months. Great job guys!

Today's Workout:

"Cindy"
5 Pull-Ups
10 Push-Ups
15 Squats
As many rounds as possible in 20 minutes

Having fun after smashing a hard workout is the only way to go. I'm sure Liuone is having fun on the "inside".

Today's Workout:

"Nancy"
400m Run
15 Overhead Squats(m-95lbs/f-65lbs)
5 rounds

Cec's first time doing a Hang Power Clean. Pretty good movement. The clean and the jerk are two of the most difficult movement patterns for new members to learn. It is something you practice with a light weight first time out, definitely not a movement you look for your 1 rep max. We encouraged those being introduced to the hang power clean to practice 10 reps with a bar for seven sets. Loosening your grip and allow the bar to roll to your fingertips will help in allowing the elbows to raise higher and create a "shelf" on the shoulders to support the bar.

Today's Workout:

"Strength 3"
Hang Power Cleans
1-1-1-1-1-1-1
Seven sets to achieve your 1 rep max

Heather making huge improvements in her double-under jump rope skill

Yes, based on yesterday's WOD, some of you saw this coming. Well, here is your chance to complete the other half of Filthy Fifty. Your time should be faster on Even Fifty mainly due to not having 50 burpees in the workout.

Today's Workout:

"Even Fifty"
50 Jumping Pull-Ups
50 Walking Lunges
50 Push-Press 9m-45lbs/f-31lbs)
50 Wall Ball (m-20lbs/f-12lbs) to 10'
50 Double-Under Jump Rope (x5 for singles)

Maria's lightning fast kettlebell swing

This is the ODD numbered half of Filthy Fifty(1st, 3rd, 5th,etc). The goal is to increase your pace since the workout is cut in half. If you put the two halves together you should end up with a noticeably faster time over the full filthy Fifty WOD. Leave thoughts to comments.

Today's Workout:

"Odd Fifty"
50 Tire Jumps(m-24"/f-20")
50 Kettlebell Swings(m-44lbs/f-26lbs)
50 Knees to Elbows
50 Good Mornings(m-45lbs/f-31lbs)
50 Burpees

Courtney from CrossFit Saskatoon

Janet

This workout will definitely set your legs on fire and probably leave you smelling smoke for the next few days. Courtney from Canada (CrossFit Saskatoon) Paid our room a visit. Did we mention that we love visiting Crossfitters. She loaded up her good arm with a kettlebell due to a recent surgery on the other. True athletes find a way to train around setbacks. Janet did our Leeward boot camp last month and is now a member in the "room".

Today's Workout:

"Angie's Fire"
20 Weighted Squats-Dumbbells(m-40lbs/f-25lbs)
18 Weighted Lunges-Dumbbells(m-40lbs/f-25lbs)
20 Push-Ups
20 Sit-Ups
5 rounds

Birthday Boy!

6am Class

12pm Class

3pm Class

6:30 Class

Todd has been in our room since the we opened in March of 2008. He is an experience triathlete and a fast runner. Only suitable to have three long runs in his birthday WOD. In writing this workout does not look too bad. Looks are always deceiving. Happy Birthday Todd!

Today's Workout:

"Todd T."
800m Run
16 Knees to Elbows
16 Burpees
3 Rounds

Many people were finding out just how exhausting a one-rep-max lift can be. Those that are still addicted to the metabolic conditioning workouts(met addicts) suggested we have a mini met-con workout after the strength portion. So we are happy to serve it up. As short as it was, it was still nasty.

Today's Workout:

"Strength 2"
Press
1-1-1-1-1

Five sets to find your one-rep-max press.

Then...

One minute Wall Ball(m-20lbs/f-12lbs)
One minute rest
3 rounds

Watch Hardass Fitness/CrossFit Hawaii on KITV's "Monday Morning Fitness". We are on every other Monday to teach the benefits of CrossFit training. Click on above photo to watch Dan and Mahealani do Sumo Deadlift High Pulls.

Today's Workout:

"Looks Like Annie"
Double-Under Jump Rope for 2 minutes
Sit-Ups for 2 minutes
Double-Under Jump Rope for 90 seconds
Sit-Ups for 90 seconds
Double-Under Jump Rope for 60 seconds
Sit-Ups for 60 seconds
Double-Under Jump Rope for 30 seconds
Sit-Ups for 30 seconds
Record total number of Sit-Ups and Double-Unders

Some videos make me marvel at the amazing capacities of a trained human body.

Wow, that hurt! ...I smell something burning...oh, that's my triceps and shoulders getting fried. Some workouts that have a small rep count can look deceiving. Highlight this workout in your journal and save for a day when your legs are to sore to do any squats.

Today's Workout:

"Raise The Roof"
5 Press (m-95lbs/f-55lbs)
5 Push-Press(m-95lbs/f-55lbs)
5 Push-Jerk(m-95lbs/f-55lbs)
10 Ring Dips
200m Run
5 rounds

If you hate running this was your day! 4 individual races! This was physically and mentally challenging, especially round 3. Great job guys. Top finisher and fastest individual run was John B with a 1st round run of 2:38.

Today's Workout:

"4Runner"
800m Run
4 rounds
Rest as much as needed between each attempt

For the last year and a half we have programmed the room about 80% of the time. The remaining 20%, we have dropped direct CrossFit mainsite favorites such as the girl and hero workouts as well as other popular WODs like FGB and Filthy Fifty. For the whole month of September, we are going 100% CrossFit mainsite "Workout of the day". For the first time, you will be able to "peek" at what is coming up.(www.CrossFit.com drops their workout at about 5pm Hawaii time for the following day)

We made an assumption in the beginning that we are now questioning. That assumption was "our members like the met-con(metabolic conditioning) workouts and would be going next door to Powerhouse Gym if they wanted to do the power days. So for the next three Wednesdays, we are starting the "power" stuff to show you what you have been missing. CrossFit is designed to help you face the unknown and unknowable. Our workout today is deadlift, and although we have done a ton of deadlifts, they are always plopped in the middle of a met-con workout. Even though "Mr. Joshua" is pretty heavy, it is different when you are focusing on one movement. The best analogy I can give is that sometime(unknowable), you may have to push your stalled car all by yourself off to the side of the road. That is much different than running your bicycle up and down the sidewalk 20 times. We want your fitness to prepare you for whatever life may throw your way.

As your gym, we are always wanting to provide the best fitness experience available and request your input and feedback as we implement changes.

Today's Workout:

"Strength"
Deadlift
5-5-5-5-5

We know that all of you who are still doing single-under jump rope go home every night to diligently practice the double-under skill. We included it in today's WOD so you could show off your new found talent. If you are interested in ordering a Buddy Lee high quality rope, check out www.jumpropetech.com.

Today's Workout:

Double-Under Practice
As many double-under jump ropes in 5 minutes

then

"Karen"
150 Wall Ball (m-20lbs to 10'/f-12lbs to 10')

Kevin's not going to let his gnarled up pointer get in the way of his workouts. Pit bull bit it in the morning and a shark attacked it in the afternoon. At least that was the story going around by the end of the day. What does it take for you to "pass" on a workout day?

Today's Workout:

"650 Sandwich"
650m Run
30 Hang Power Cleans
20 Sumo Deadlift High Pulls
10 Burpees
3 rounds
650m Run

We had two scaled versions for Big Saturday. It included a 400m run and 50 reps of everything. The second was an 800m run with 75 reps of everything. Either way it was hard. Pat ended up getting the fastest time at 55 minutes and 26 seconds(RX) of course. He came in at 6am to do the workout since he had to lead a paddling crew in a long distance practice. I heard it was a 5 hour practice.

Today's Workout

"Pat Von"
1 Mile Run
100 Deadlifts (m-135lbs/f-95lbs)
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats
100 Burpees
1 Mile Run

Tomorrow is Big Saturday and we are also celebrating Coach Pat's Birthday! He requested a BIG WOD. Soooo big that we are not even advocating that anyone do the WOD.(although we know many will) We will have two scaled versions that allow anyone to do a smaller version. Even the smaller version is going to be about 30 minutes in the hopper. Big Saturday RX may take between 50-80 minutes.

Today's Workout:

"Flash Fri"
21 Tire Jumps (m-24"/f-20")
15 Kettlebell Swings (m-53lbs/f-35lbs)
9 Push-Jerks (m-95lbs/f-65lbs)
As many rounds as possible in 20 minutes

Happy Birthday to one of our newest members. Although John is new to our room he is no newbie to CrossFit. He has been hitting it hard in the mainland for the last year and a half and enters the room as a fast and strong athlete.

Today's Workout:

"John B's Love Hate'
8 Overhead Squats
26 Deadlifts (m-95lbs/f-65lbs)
5 Muscle-Ups
26 Double-Unders
200m Run
5 rounds

Looks can be deceiving. How simple does this workout look to you?

Today's Workout:

"No.7 Bomb"
7 Hang Dumbbell Squat Cleans
7 Burpees
7 Tire Jumps
7 rounds

Birthday Girl - 2nd from right

10am Class

Margaret started doing our boot camps and has since graduated to the room. She has lost more than 80lbs and is still going strong. She is truly an inspiration to us all. Happy Birthday Margaret!!

Today's Workout:

"Pushin' 50"
49 Jumping Pull-Ups
49 Push Press
49 Good Mornings
49 Push-ups
400m Run
2 rounds