Saturday, October 31, 2009
"Nightmare on 'Tabata's Gone Bad' Street"
Tabata: 20 seconds of work - 10 seconds of rest - 8 rounds
1 minute rest
Tabata Wall Ball(m-20lbs/f-12lbs)
1 minute rest
Tabata Kettlebell Deadlift High Pull(m-70lbs/f-53lbs
1 minute rest
Tabata Tire Jumps(20" tire)
1 minute rest
Friday, October 30, 2009
Memorial workout for fallen CrossFit soldier Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11, 2008 in Afghanistan.
Question: "My forearms are burning so bad that I can barely hold on to the pull-up bar and dumbbells. Is that suppose to happen?
15 Dumbbell Split Cleans(m-40lbs/f-25lbs)
Thursday, October 29, 2009
Janet originally started in our Leeward Boot Camp. Then graduated to the "room" and she has been getting faster and better ever since.
16 Front Squats(m-3/4 body weight/f-1/2 body weight)
1 Circle Run
Max Rounds in 20 Minutes
Wednesday, October 28, 2009
This is our third Hero workout this week and it has been a rough week to get through. There are no short Hero workouts, and this is no exception. We put a 30 minute cap on this workout to ensure the stubborn would not be in a 1 hour CrossFit workout. However, for those that wanted to finish, permission was granted. Score on the board was still rounds plus reps at 30 minutes.
30 Kettlebell Swings(m-70lbs/f-53lbs)
Tuesday, October 27, 2009
Monday, October 26, 2009
"Badger" is a memorial workout for fallen CrossFit soldier Navy Chief Petty Officer, Mark Carter, 27, of Virginia Beach, VA. He was killed in the line of duty on December 11, 2007.
Today's workout lasted much longer than anticipated. Arguably one of the hardest Hero Workouts.
30 Squat Cleans(m-95lbs/f-65lbs)
Sunday, October 25, 2009
Great Job to all that gave your best efforts in the arena of CrossFit. Summary of this week:
"Cheyne" - Birthday Workout
"Grace" - Benchmark Girl Workout
"3 Legs" - CrossFit Mainsite Workout
"Barbannie" - Double Girl Workout
"Danny" - Hero Workout
"Brutal Baseline" - House Special
Saturday, October 24, 2009
We are training our members to be coaches through our Apprentice Coaching Program. It is set up for our current coaching staff to improve and refine their skill. Also for members that have attended or are scheduled to attend a CrossFit Level 1 certification course. We focus on Demonstrating, Teaching and Correcting movement.
Friday, October 23, 2009
Today's workout is a memorial workout in honor of Oakland Police Department - SWAT Sergeant Daniel Sakai, age 35, who 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.
6am Class honors Danny
After this mornings 6am class I checked the whiteboard only to find 3 out of 10 scores posted. I know some of you don't like to record your score because you are fast and humble and don't want to brag, others may be less than happy with their performance and some of you just plain forgot. Whatever the reason, I would like to strongly encourage you to use the whiteboard for its intended purpose, ACCOUNTABILITY and OWNERSHIP. There is power in that board to motivate you to give your very best performance. It is not about whose the fastest and whose the slowest, it's about giving your best today so that you will be better tomorrow. And you WILL demand more of yourself when you make your efforts public. Hold yourself accountable to the room. Decide in advance that regardless of the outcome, fast or slow, low or high score, it is going on the board for all to see. I assure you, it will build a bigger fire under your ass during the workout and you will be a better athlete for it. Remember you always have the support of the room and your peers regardless of when you finish. Focus on great form, integrity of movement and ownership of your effort.
Your performance won't define you for a lifetime, just today.=)
30 Tire Jumps(m-24"/f-20")
Max rounds in 20 minutes
Thursday, October 22, 2009
The outside kettlebell logo is finally finished. It has been pencil-traced on the wall for months. Many ask if the logo is a picture of something. The answer is no, it is not a crane or a dog or any other animal. It is merely a signature.
In our effort to get most of the Girl Workouts in during the month of October, we decided to blend elements of Barbara and Annie together. We would have done sit-ups, however, since we did 200 sit-ups yesterday, substitution seemed appropriate(Plank Wall Touch) Enjoy!
50 Double-Under Jump Rope(x5 for singles)
50 Plank Alternating Wall Touch
Wednesday, October 21, 2009
Not to worry...the ratchet tie downs are not stabilizing the poles or holding up the building. We will be putting them out on days that have anchored sit-ups. You can tuck your shoe under the trap to hold them down. If you still prefer to waddle through the room with your 50lb dumbbells to anchor your feet, please feel free.
We designated a 50 foot course through the room(near the back wall to the gate). To equal 50m you had to do that 3 times. Thus the name of today's workout. Depending on your lunge stride you will do 180 to 276 lunges in this workout. Your butt and quads will thank you later.
50m Walking Lunges
Tuesday, October 20, 2009
9am Class does Grace. This workout is simple to explain but involves two of the most complex movement patterns that we do in the room. The weight of the bar will decide how devastating this workout will be. Scale appropriately. We broke the 9am class into two groups to go after this workout. Some were showered and changed by the end of class.
30 Clean & Jerk(m-135lbs/f-95lbs)
Monday, October 19, 2009
Cheyne did her Birthday workout today at the 12noon class and coached the 3pm class. She put together the workout herself so all who got their ass kicked can thank her. In her defense she did put in "toes to bar" OR "ring dips". The need was felt to flick that little useless word out. I have always liked the word "and" much better. =) Definitely a memorable WOD for all that participated.
31 Double-Under Jump Rope(x5 for singles)
31 Overhead Squats(m-75lbs/f-51lbs)
31 Racked Lunges(m-75lbs/f-51lbs)
31 Toes to Bar
31 Ring Dips
31 Double-Under Jump Rope
5 Burpees every 2 minutes throughout the workout
Sunday, October 18, 2009
We will start posting the completed whiteboard of each week on Sundays. If there are any scores that you forgot to transfer to your journal during the week it will be available. More importantly, you are fully accountable to the "world" since at any given time someone can check to see how many times you have worked out this week and your score for each workout. Accountability always makes us better!
Saturday, October 17, 2009
Chelsea will leave you sore for days. If you are able to complete 30 rounds of this workout it will mean that you did 150 pull-ups, 300 push-ups and 450 squats. 900 total reps in 30 minutes. Now that is why you will be sore for days.
Complete 1 round each minute on the minute for up to 30 minutes
You are "out" of Chelsea when you can no longer complete the required number of reps within the minute
Friday, October 16, 2009
Once in awhile, a new workout is prescribed that has not been done before by anyone. It is the members who become the test subjects to see how the inspired workout unfolds in the room. The coach gets to sit back and take it all in, rubbing hands together making a sinister oral sound. Thus the title of this WOD.
Add 1 rep per movement every minute on the minute starting from 1
minute 1 = 1 deadlift, 1 push-up, 1 kettlebell swing
minute 2 = 2 deadlifts, 2 push-ups, 2 kettlebell swings etc
keep going until you can no longer complete the required reps within the minute
rest 5-10 minutes ...then...
Tuck Jump Ladder
Add 2 reps every minute on the minute starting with 10 reps
minute 1 = 10 tuck jumps
minute 2 = 12 tuck jumps
Keep going until you can no longer complete the required reps within the minute
There is a 13 round cap for this workout. Final round is 34 tuck jumps
Thursday, October 15, 2009
She is over 4,000 miles away in Birmingham Alabama and she is still around kicking our ass here in Hawaii. If you have never tried this workout before you must give it a go. It has been described by many of our members as one of the hardest ever. Most are not able to complete 4 rounds within 30 minutes but in the effort of trying lies the pain. Enjoy=)
24 Tire Jumps(m-24"/f-20")
24 Wall Ball(m-20lbs/f-12lbs) to 10'
30 minute time limit
Wednesday, October 14, 2009
Today's workout is best described as 20 minutes of running interrupted by a set of pull-ups. You have one shot at the bar each round. As soon as you drop off the bar you start running again. As long as you leave the room on your final 400m run before the clock hits 0:00 that completed run will count.
1 set of max Pull-Ups
As many round as possible in 20 minutes
Tuesday, October 13, 2009
Adding to our wall of fame. Eric has been a member for over a year attending our evening classes. He is also a consistent participant in our BIG SATURDAY workouts. Eric is known for his great form and full range of motion on every move along with his likable personality.
21 Squat Cleans(m-135lbs/f-95lbs)
21 Ring Dips
15 Squat Cleans
15 Ring Dips
9 Squat Cleans
9 Ring Dips
Monday, October 12, 2009
Official nick-names have been given to Josh(Buck 1) and John B.(Buck 2). They have been kickin' ass(specifically mine) and throwing up PR after PR on the whiteboard. It is always fun to watch a WOD when they are in the room together.
Saturday, October 10, 2009
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty
I know you are not use to getting a choice when it comes to your CrossFit workout. But it's Saturday and I can do as I choose and so can you. I did not expect so many people to do both. CrossFitters...they are crazy!
75 Power Snatch(m-75lbs/f-51lbs)
Friday, October 9, 2009
We are dropping in a good morning with a weighted barbell in place of back extensions. I know some of you were missing the longer runs (800m). I did say "some of you" not "most of you". =)
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
50 Good Mornings
Thursday, October 8, 2009
This workout is limited to the weight that you can push-jerk. It is a rough WOD, so scale back as necessary.
In honor of CrossFit soldier USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.
9 Hang Power Cleans(m-155lbs/f-101lbs)
Wednesday, October 7, 2009
1754-1824, French Moralist
We take a break from the mainsite and our Hero/Girl workouts to help one of our members celebrate her birthday. Jana's request is to stay 29 forever, so we found a way to make it seem like the 29's are going to last forever. At least for the workout it is nice for it to finally come to an end. I'm sure we will be doing the same workout next year right.
"J-Fu's 29 4ever Birthday Wish"
Tuesday, October 6, 2009
Rest day on the CrossFit mainsite means we get to drop another Girl Workout. Today it is "Karen". In addition to Karen, we thought some sprint drills might put the icing on the cake.(Gluten-free cake of course)
150 Wall Ball(m-20lbs/f-12lbs) to 10'
50ft down - 50ft back = 1 sprint
start with 2 sprints the first minute
add 1 additional sprint every minute on the minute
Monday, October 5, 2009
Today's Hero memorial workout is for a fallen CrossFit soldier. He is Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006. We do these workouts to honor the sacrifice that was made on behalf of all Americans.
Saturday, October 3, 2009
The new member board is complete(84 spots). You are welcome to stake your your claim to any spot that you like, however, we reserve the right to make adjustments based on height.
This BIG SATURDAY workout did not disappoint. It was designed to be very manageable in weight and rep count but long, very long. After 20 minutes it is hard to believe you are only at the half way point. Awesome job to all that attended.
13 Wall Ball(m-20lbs/f-12lbs) to 10 feet
13 Tire Jumps(m-20"/f-18")
13 Kettlebell Swings(m-44lbs/f-26lbs)
Max rounds in 40 minutes
Friday, October 2, 2009
Starting today and for the month of October, we will be committed to doing the Hero/Girl Workouts, so you can expect them as well as CrossFit.com mainsite workouts. Also we have added an evening class on Wednesday at 5:30pm. Lastly, inquire about our "Family Plan" and "Referral" program that will last until the end of the year.
15 Overhead Squats
Thursday, October 1, 2009
Kerry and Lei go up on our one year wall of fame. Both are faithful members of our evening class and are always pleasant faces to see. There positive attitudes and bright personalities make them welcome members of our family.
It is October 1st and we are not doing the CrossFit mainsite workout. Thank goodness, since it was the "Dirty Dozen" which would have been a nightmare to coach for guest or new members. 12 movements with random rep counts. Take a look at http://www.crossfit.com/ and see if you would be able to memorize that workout.
"Dead & Gone"