Wednesday, September 30, 2009
Helen is all about speed. The goal is to push the run hard and try to do all reps per movement in one set. Improving your "Helen" time boils down to turning over reps quickly and minimizing transition time...at least for the gamers. For others it is about finishing. Helen is a great benchmark workout to prove that a hard and fast can lead to great improvements in general fitness.
21 Kettlebell Swings(m-53lbs/f-35lbs)
Tuesday, September 29, 2009
Grant practicing his Snatch technique
Terri cranked out 11 rounds to take the RX board in today's workout
We executed a series of progressive drills to work on the Olympic lift called the Snatch as our 20 minute warm-up before proceeding into today's workout.
7 Hang Power Cleans(m-95lbs/f-65lbs)
10 Sumo Deadlift High Pulls(m-95lbs/f-65lbs)
Max rounds in 20 minutes
Monday, September 28, 2009
Christine is a recent addition to our wall of fame. She first started in our outdoor boot camp at Kaka'ako Park and then graduated to the room in August of 2008. She was brave enough to make the transition and has convinced others to do the same.
Today's workout is great benchmark workout with an added 800m bonus. For those that are anxious to try and PR your Angie time, my suggestion of course is to do "Angie" first then finish the workout with the 800m run. But you are welcome to run or row in any distance you want as long as it totals 800m in the end. However, there is no partitioning the 100 reps. You must complete all 100 reps of one movement before continuing on to the next.
800m Run any way you want.
1 800m Run
2 400m Run
4 200m Run
Saturday, September 26, 2009
We had 15 participants in our FGB workout today. 4 in the 9am Class and 11 in the 10am. I was impressed with the amount of heart that went into this workout. Like most CrossFit workouts, it becomes more about the mind than the body. Congratulations to all who score a new PR, some with weights much closer to RX.
"Fight Gone Bad"
Max reps for 1 minute each:
Concept 2 Rower(Calories)
Sumo Deadlift High Pull(m-75lbs/f-51lbs)
1 minute rest between each round
Friday, September 25, 2009
I would say Courtney has come a long way in maturing her front squat technique. I found this gem in our photo archive. Even an untrained eye can choose which squat position looks "stronger". Everything has been changed and improved. Compare the two photos and take note of:
2. Bar resting position
3. Elbow position
For the CrossFit critics: the photo was snapped after she is coming up out of the bottom position.
In an effort to stay close to our commitment to follow the CrossFit mainsite workouts for the month of September we came up with "Pick Your Poison". The mainsite had "X" as Glute-Ham Developer Sit-ups. Unfortunately, we only have one such machine and we did a ton of sit-ups(150 reps) for Wednesday's Birthday workout for Victoria. So just like Saturday's "Pizza Pie" workout you actually have a say in how you suffer. Choose wisely oh mighty warrior.
"Pick Your Poison"
10 Squat Cleans(m-135lbs/f-95lbs)
8 Squat Clean
6 Squat Cleans
4 Squat Cleans
2 Squat Cleans
X can be any movement of your choice. Same movement for all 150 reps
Thursday, September 24, 2009
Do you ever get into a workout and think this is so miserable and it is lasting a lifetime. In those moments some try to find their "happy place" and block out the world around them. I asked Cheyne if that is what she was doing, she replied,"no, I was swearing into my towel so no one could hear me." Love it.
1 minute Plank Hold(top of push-up position)
Wednesday, September 23, 2009
The 9am class was happy to help Victoria celebrate a milestone birthday. Victoria loves to do abdominal movements so we gave it to her in a big way. This workout took longer than most people imagined. I love it when that happens. To think I almost made it 5 rounds. Victoria also celebrates being a member here for more than a year and has recently gone up on all wall of fame. Congratulations!
50 Wipers(toes to wall alternating sides of pole)
50 Double-Under Jump Rope
Tuesday, September 22, 2009
In addition to today's strength element is a metabolic speed and agility drill often used in sports training. A breath of fresh air. Actually, that makes it sound like a walk through a flower bed on a crisp Spring morning. Not very accurate. Most found this lung burner quite challenging and tapped out long before the 10 minutes were up. Those few that made it to the 10th round questioned whether they would have lasted for even one more additional round.
"Dead Man's Shuffle"
Seven sets to find your 1 rep max lift
Wall to wall lateral shuffle(feet do not crossover) down and back = 1 (20ft between walls)
Each round is 1 minute
4 shuffles first minute (ex:if 4 shuffles takes 27 sec. then you get to rest 33 sec)
add 1 shuffle every minute on the minute for 10 rounds(10 minutes)
Monday, September 21, 2009
Pat and Heather are recent additions to our wall of fame. Both became members in September of 2008 and have advanced to super-hero status.
Today is all about going overhead with strength. Fifteen total sets with 45 heavy reps. Most people found their top weight to be roughly the same. Each progressive movement is stronger but with more reps to push out the weight becomes equally as challenging.
Saturday, September 19, 2009
Chris H. and Stacey have been consistent and steadfast in their training. Both have made great improvements and continue to inspire the room with their positive attitudes. Members since September 2008.
Today's workout on the mainsite was L-Pull-Ups and Handstand Push-Ups for a rep count starting at 21 each and dropping 3 reps every set until you get to 3 reps each. Which wouldn't be too bad except the two movements are really hard and take a while to chip away at it even for elite athletes. It being Saturday, we allowed our members to choose any two movements that they wanted. Which means they could determine how hard they wanted their workout to be. We put a 400m run at the beginning and end just for fun. Only those choosing L-Pull-Ups and Handstand Push-ups could skip the runs. Funny...We had no takers for that option.
What do you think about workouts that give you a choice? Do you prefer to have a say or be told exactly what to do? Leave your thoughts to comments.
PS. Pizza Pie - choose your own toppings - just in case you didn't get it. Either that or I've been on the Paleo Diet too long and Pizza sounds amazing.
Choose any 2 movements
Friday, September 18, 2009
"Thankfulness is the beginning of gratitude. Gratitude is the completion of thankfulness. Thankfulness may consist merely of words. Gratitude is shown in acts." -Henri Frederic Amiel 1821-1881, Swiss Philosopher
Pat and Jan have been with us from the beginning(March 2008)and are an intrigal part of our CrossFit family. Both have contributed greatly to the growth of our facility donating their time and resources. Their giving nature is very much appreciated.
We decided to tweak today's workout since we only have one GHD machine(Glute-Ham Developer. We grabbed the pull-ups that we missed on the birthday WOD days and there you have it, a workout that will have you feeling your hamstrings for a week.
25 Good Mornings(m-50% of body weight/f-33% of body weight)
1 Circle Run (100m)
Thursday, September 17, 2009
Denise had sent me a list of all the movements that she does not like, and I knew some things that she liked to do. So of course, since it is her birthday, we only included the things she DOES NOT like. Happy Birthday Denise!!! Denise also recently went up on our wall of fame. She has been a member in our room since June of 2008.
13 Dumbbell Thrusters(m-50% of body weight/f-33% of body weight)
13 Tire Jumps(m-24"/f-20")
Wednesday, September 16, 2009
The 9am class had already finished the birthday workout when Josh showed up to do it at 10am. Some stayed and watched while he slammed through his workout in 14 minutes and 50 seconds, the fastest time of the day. It is nice to take the board on your birthday.
Josh had given us this workout as his (soldier/hero WOD) before he deployed back to Iraq in June. I hoped we would never have to do it. Now that he is back home safe in Hawaii, we decided to celebrate his birthday with it. It is nastier than it seems at first glance. By the end of the second round you feel like you should be done.
10 Power Cleans(m-135lbs/f-95lbs)
10 Toes to Bar
Tuesday, September 15, 2009
Members who were not confident with their front squat ability were encouraged to choose a lighter weight with a higher rep count to practice with less than a maximal load. Many members who are confident with their front squat set a new PR(personal record) for their efforts.
Rest 5 minutes then...
15 Wall Ball(m-20lb/f-12lb)
15 Kettlebell Swings(m-53lb/f-35lb)
Max rounds in 7 minutes
Monday, September 14, 2009
50 Double-Under Jump Rope
40 Double-Under Jump Rope
30 Double-Under Jump Rope
20 Double-Under Jump Rope
10 Double-Under Jump Rope
Saturday, September 12, 2009
I am now on a mission to collect all the hand prints for those who have earned it. They have left their heart and soul on our floor day in and day out for at least 12 months. Gay and Kris started coming together in April of '08 just one day a week and have since upgraded to twice a week and unlimited. They are significantly different athletes today.
Rest 5 minutes --- then
15 Deadlifts(m-body weight/f-75% of body weight)
15 Dumbbells go over-head (press, push-press, push-jerk)your choice(m-half body weight/f-33% of body weight)
Friday, September 11, 2009
Barbara has a tendency to make people feel sick sometime during and/or after. Maybe it's because of the rapid fire movement, the hammering of every movable joint or the total rep count at 700. Either way, Barbara starts to change significantly after the third round. Many CrossFitters have a love/hate relationship with this nasty girl. Enjoy!=)
Rest precisely 3 minutes between each round
Thursday, September 10, 2009
The room has said its final(temporary)good-bye to Elyse Umeda as she should be arriving in Birmingham today. When a member has been in our space for 1 year, they get their own block on our wall. The red hand prints are reserved for those you have coached in the room for more than a year. Elyse has been both and the first red prints to go up. We miss you already Elyse!
Raise your hand if your butt is still sore from yesterday's weighted lunge workout. OUCH! Today we decided to steer away from the mainsite workout and do a gauntlet line workout called Rope Burn. Don't be surprised to see a strength day involving Push-Jerks in the near future.
Max reps in 45 seconds:
Rest 45 seconds between each round
Wednesday, September 9, 2009
We will be programming the room on Thursday and not following the CrossFit main site Wod. Come and be surprised.
We are going to have a contest to come up with a name for the room. Up until now, I have called it "the space", "the room" and "the house". Here are some suggestions that have already been brought up and the reasons why.
"The H.A.T.C.H." - "Hardass Training CrossFit Hawaii" the opening to a new and better life (John B)
"The Bell Cell" - A caged room filled with BarBELLS, DumbBells and KettleBELLS
"The Cage" - Three walls and a grill gate, a place for animals
"The Tool Shop" - a place where you get hammered and screwed up but come out chiseled and rebuilt.
"The Lair" - the home of fire breathing dragons (Cheyne)
"The Dungeon" - a place of torture (Sabrina)
"Hades" - pure hell (Maria)
"The Leaf Collector" - since we need to blow out leaves 5x a day. (John B)
"Weighted Blue Tape"
100 Ft. Walking Lunges(m-30lbs/f-20lbs)dumbbells
30 Tire Jumps(m-24"/f-20")
20 Weighted Pull-Ups(m-30lbs/f-20lbs)
Tuesday, September 8, 2009
Today is a "Rest" day on the main CrossFit, site so we stole this past Saturday's workout since we programmed Long Kelly. Everyone in the 4pm class chose to give the prescribed burpee a try. All agreed..way different burpee experience. Even regular burpees made this workout hard enough and worthy of the given name. I think all who attended class today are hoping not to see burpees for awhile.
Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.
Monday, September 7, 2009
1 rep max lift
Saturday, September 5, 2009
30 Tire Jumps(m-24"/f-20")
30 Wall Ball(m-20lbs/f-12lbs) to 10'
Friday, September 4, 2009
Since today is a scheduled "Rest Day" on the CrossFit main site we decided to pull a workout from August 21. Remember to get ready for tomorrow's BIG SATURDAY workout.
Walking lunge 100 ft.
Walking lunge 100 ft.
Walking lunge 100 ft.
Walking lunge 100 ft.
Walking lunge 100 ft.
Walking Lunge 100 ft.
Thursday, September 3, 2009
We will only be having two classes this Monday on the Labor Day Holiday. 9am & 12noon. We hope to see you before you enjoy the rest of the day with your friends and family.
Wednesday, September 2, 2009
The rumor is true and we are all very sad. Elyse Umeda will be visiting Samford University in Birmingham, Alabama next week for the opportunity to coach Division 1 basketball. I personally am secretly hoping that she hates it and comes back home(actually not so secretly since I've been saying it to anyone who will listen). We all want to wish her the very best on her new adventure, but the room will miss her tremendously. We will be losing a great athlete, a great coach and a great friend. We definitely want to send her off with the biggest ALOHA we can. Here is what we have planned for this Saturday, Sept. 5th:
8:00am Keiki CrossFit (ages 4-7)
8:30pm Keiki CrossFit (ages 8-12)
9:00am Class - Short Kelly
10:00am Class - BIG SATURDAY - "Long Kelly" 650m Run-30 Tire Jumps-30 Wall Ball-5rds
11:30am-12:00pm - Nutrition Seminar - by Elyse Umeda - Gluten-free Paleo Diet
12:00pm Farewell to Elyse Party - The house will provide sample foods from a gluten-free Paleo diet and of course beer, hamburgers and hot dogs (I personally love the hypocrisy) You can bring a dish to share if you'd like and if you drink something other than beer please bring your own.
21 Squat Cleans(m-135lbs/f-95lbs)
21 Ring Dips
15 Squat Cleans
15 Ring Dips
9 Squat Cleans
9 Ring Dips
Tuesday, September 1, 2009
It is September and we promised our members that we would go main site for one month with some small tweaks here and there. Well it is day one and we are tweaking already. Just a little bit though. We did allow members to do a heavy kettlebell swing if they wanted to since we did thrusters with the same weight yesterday. The swap was a 70lb kettlebell swing for guys and a 53lb kettlebell swing for ladies.