HARDASS FITNESS

Three coaches(John, Kimo, Josh) attended the Olympic lifting certification presented by the Burgener Family. Both Casey and Natalie Burgener competed at the 2008 Olympics in Beijing. It was a great learning experience. Top Notch!!

Today's Workout:

"I Can't Feel My Arms"
50 Wall Ball(m-20lbs/f-12lbs)
50 Push-Ups
40 Wall Ball
40 Push-Ups
30 Wall Ball
30 Push-Ups
20 Wall Ball
20 Push-Ups
10 Wall Ball
10 Push-Ups

Oh Sook half way through a powerful kettlebell swing. Nice drive through the heels and extension of the hip.

Today's Workout:

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

I hope everyone had a great Thanksgiving! We will be on a holiday schedule for Black Friday. Class Schedule is 6am, 9am and Noon only. No 3pm or 6:30pm. Get in early and work off some of that turkey and pumpkin pie.

May the best memories be made with family and friends during this Thanksgiving Day!

"There is a difference between interest and commitment..When you are interested in doing something,you do it only when circumstances permit....When you are committed to something you accept no excuses only results !!"- anonymous



Some things are just fun to watch even if you can't understand a single word.

We pulled this Wod from January 30, 2009. When choosing how many rounds to do for this Wod it recommended to choose wisely. Regardless, it will be a challenge. It just depends on how long you want to be in the hopper.

Today's Workout:

"Choose Wisely"
400m Run
30 Dumbbell Hang Squat Cleans(m-45lbs/30lbs)
3 rounds - Hard
4 rounds - Ridiculous
5 rounds - Insanity

I peeled this "CrossFit Rules" off of CrossFit Mike's Gym website. I have seen it before but not in this format.

Today's workout is a blast from the past. See January 27, 2009.

Today's Workout:

"Rapid Fire"

15 Wall Ball(m-20lbs/f-12lbs)
15 Kettlebell Swings(m-53lbs/f-35lbs)
15 Ring Dips
7 rounds

Josh made a recent stop in Alabama to train with Coach Elyse. She sent this e-mail along with this photo.

"Josh stopped by today on his way to Atlanta. Josh picked "SO CAL WOD#1" for our workout of the day. 6 rounds of 30 air squats, 10 chest to bar pull-ups and 5 power-clean to overhead (155/105#s). Got my training buddy, also the strength and conditioning coach, Ellen, to jump in with us! I actually PR-ed since the last time I did this workout from 15:20 to 14:52! That was a good sign for me! Josh finished in 19:59!"

As you can see, Elyse is still hitting her CrossFit wods as hard as ever. Anyone else going to Alabama?

Today's Workout:

"No Burpees!"
650m Run
30 Push-Ups
60 Sit-Ups
Overhead Plate Carry(1 circle lap-100m)(m-45lbs/f-25lbs)
15 Push-Ups
30 Sit-Ups
650m Run
30 Push-Ups
60 Sit-Ups
See January 23, 2009

Here are two of the coaches at the Olympic lifting certification this weekend. Watching them train during the lunch break was simply amazing.

Josh and I came up with this workout just before we headed off to the Olympic lifting certification. Programming is such a science.=)

Today's Workout:

"7-11"
7 Dumbbell Hang Power Cleans(m-40lbs/f-25lbs)
7 Dumbbell Thrusters(m-40lbs/f-25lbs)
11 Knees to Elbows
200m Run
Max rounds in 20 minutes

Today's workout is a gauntlet line that takes two minutes to complete with a one minute rest. This is mentally tough wod especially during rounds 4 through 7, where there is no end in sight.

Today's Workout:

"G4"
Rope Climb
Push-Ups
Kettlebell Sumo-Deadlift High Pull(m-70lbs/f-44lbs)
Burpees
30 seconds at each station then 1 minute rest
10 rounds

Today's workout is a blast from the past. See May 11, 2009. Susan is going after the high mark (10 feet) in her wall ball.

Today's Workout:

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

Lori and Jan are tearing into today's Wod. We squeezed two benchmark workouts into one nasty experience. Choose wisely whether you want to take on the whole wod or scale it back by starting at 40 or 30 reps.

Today's Workout:

"Helannie"
400m Run
21 Kettlebell Swings(m-53lbs/f-35lbs)
50 Double-Under Jump Rope
12 Pull-Ups
50 Sit-ups(Abmat not anchor)
40-30-20-10

John B. working on our house parallettes. We will be programming these gymnastic tools into our WODS. Say "yeah" to L-sits.

Today's Workout:

"Crazy Jello Legs"
20 Squats Jumps(m-45lbs/f-31lbs)
15 Tire Jumps 20"
10 Burpees
Max reps in 15 minutes

All Hardass Fitness members are invited to an exclusive shopping event at Lululemon. Event starts at 7pm this Sunday. Lululemon will be providing the pupus and I will bring a cooler of beer. If you want something else to drink please BYOB. (BYOD). We will receive 15% off all items. All sales are final. If you are not interested in shopping, just come down for the fun, pupus and drink. Beer is good...always!

Today's Workout:

"Crazy Jello Arms"
50 Wall Ball(m-20lbs/f-12lbs)
50 Pull-Ups
35 Wall Ball
35 Pull-Ups
20 Wall Ball
20 Pull-Ups

Blast from the past - See June 25, 2009

Week after week our habits make us who we are. Good or Bad! Practice what you want to become. If you see a bunch of white boxes next to your name, it is time to get on it!

John B. & Kimo attended the CrossFit Endurance seminar on both Saturday and Sunday. Expect this information to be disseminated to the membership. A two-day seminar does not make someone a good running coach. Therefore, we will be putting into practice the techniques learned into a six-week homework lesson for ourselves. Thereafter, we will do our best to pass this information on once the changes are firmly ingrained in our own technique. Who wants to do more running raise their hand? =)

Today's Workout:

"Raise The Roof"
5 Presses(m-95lbs/f-55lbs)
5 Push-Presses(m-95lbs/f-55lbs)
5 Push Jerks(m-95lbs/f-55lbs)
10 Ring Dips
200m Run
5 rounds
See August 15, 2009

Today's workout is a blast from the past. Check your journals for June 24, 2009. We are running out of room in some of our classes. Sometimes we need to be creative to get everyone squeezed in and have space to do there thing. Our members are always courteous to one another, even in the midst of the battle. I like that! =).

Today's Workout:

"Double-Death"
20 Double-Under Jump Rope
10 Deadlifts(m-185lbs/f-125lbs)
20 Push-Ups
1 Circle Run
As many rounds as possible(AMRAP) in 20 minutes

Today we did a blast from the past. Please check your journals for June 27, 2009. Go after that PR.

Today's Workout:

"Ouch!"
Wall Ball(m-20lbs/f-12lbs)
Kettlebell Swings(m-70lbs/f-53lbs)
Tire Jumps(m-20"/f-18")
Burpee
10-9-8-7-6-5-4-3-2-1

Today we are choosing to go with new programming instead of pulling a blast from the past. Also we decided to put the ab mats to work with UN-ANCHORED sit-ups. I know many of you have been so accustomed to having your feet anchored that this is going to change your sit-up ability. Without the ability to pull with your hip flexors, you force your abdominal muscles to do all the work. Same rules apply, head has to touch the mat on every rep and tailbone stays glued to the ground. Here are four version of the sit-up from hardest to easiest to help you with scaling based on ability.
1) Finger-tips around your ears. No clasping behind the head.
2) Arms crossed at the chest
3) Arms held straight forward between the legs
4) Arms throw to gain momentum (knuckles touch mat)

Today's Workout:

"Major Hang-Ups"
9 Hang Power Cleans(m-135lbs/f-95lbs)
15 Pull-Ups
21 Sit-Ups
5 rounds

Suzy makes it up on our 1 year wall of fame. I remember when Suzy first joined, her main goal was to run a continuous 400m without stopping. She commented on how it has helped her tremendously both physically and mentally. That "I'm not quitting" attitude is a big part of CrossFit training. Great job Suzy!

Another blast from the past. We programmed this workout on June 13, 2009. Everyone should be checking their journals to see if they grabbed a PR.

Today's Workout:

"Pure Science"
10 Over-head Squats(m-95lbs/f-65lbs)
20 Toes to Wall
10 Tuck Jumps
400m Run
Max rounds in 20 minutes
final run will count as long as you leave the room before clock hits 0:00

Troy of Prometheus CrossFit in Palo Alto, CA dropped by to grab a workout before heading off to Japan. The CrossFit addiction is crazy. Can't go too long without a fix.

All those who participated in Saturday's workout are still hurting pretty bad. Lots of running should help that...oh yeah and a couple hundred reps to keep it fun and interesting. They say hindsight is 20/20. Well there you have it, a 20/20 run workout. This workout is designed to move fast. The prescribed weight is meant to be done 20 straight reps, at least for the first few sets. Thereafter, good luck on getting 20 straight presses.
Today's Workout:

"Hindsight"
20 Presses(m-65lbs/45lbs)
20 Kettlebell Swings(m-53lbs/f-35lbs)
800m Run
20 Presses(m-65lbs/45lbs)
20 Kettlebell Swings(m-53lbs/f-35lbs)
650m Run
20 Presses(m-65lbs/45lbs)
20 Kettlebell Swings(m-53lbs/f-35lbs)
400m Run
20 Presses(m-65lbs/45lbs)
20 Kettlebell Swings(m-53lbs/f-35lbs)
200m Run
20 Presses(m-65lbs/45lbs)
20 Kettlebell Swings(m-53lbs/f-35lbs)

Another week of great workouts and even greater performances. With the holiday season just around the corner, now is the time to stay on track with your fitness training. Life will try to give you every excuse to skip the important in exchange for the hustle and bustle of the season. Stay focused and stay on track.

Strong is Good. Always!

Another Big Saturday Workout. This is also Sabrina's Birthday Workout as well as her 1 year anniversary. That means she earns a spot on our Wall of Fame. This is arguably one of the longest and hardest workouts that we have done. I am sure everyone will be thinking of Sabrina when they get out of bed for the next few days. Everyone who completed this workout should be proud of their abilities to do so. Great job everyone! Happy Birthday Sabrina!!

Today's Workout:

"Sabrina's Obscene Sense of Fun aka S.O.S. of Fun"
800m Run
100 Deadlifts(m-135lbs/f-95lbs)
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
650m Run
100 Dumbbell Squats(m-1/2 body weight/f-1/3 body weight)
100 Dumbbell Lunges(m-1/2 body weight/f-1/3 body weight)
400m Run

BIG SATURDAY WORKOUT

"Sabrina's Obscene Sense of Fun aka S.O.S. of Fun"
800m Run
100 Deadlifts(m-135lbs/f-95lbs)
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
650m Run
100 Dumbbell Squats(m-1/2 body weight/f-1/3 body weight)
100 Dumbbell Lunges(m-1/2 body weight/f-1/3 body weight)
400m Run

New T-Shirts are ordered and on their way. We will have the original house shirt and the new design within 10 days. Available colors are black and charcoal gray.

This is a partner workout. One partner runs 200m the other does any combination of burpees and toes to wall. The lesser score of the two movements is the score that is kept. Runners earn 6 points per run. This is a partner workout even though you are not trying to work with each other, but against each other. The faster the runner gets back to the room the less chance their partner can rack up a higher score. Scores are recorded individually.

Today's Workout:

"Back So Soon"
200m Run
Burpees
Toes to Wall
Max reps in 20 minutes

Today's workout is designed to be a sprint to the finish line. Fast cycles and quick transitions. Every workout that says "sit-ups" can be translated to mean "abmat sit-ups".

Today's Workout:

"When Does It End"
20 Standing Lunges
21 Pull-Ups
21 Sit-Ups
(18-15-12-9-6)
Standing Lunges stay at 20 every round
Drop 3 reps from pull-ups and sit-ups every round down to six reps

There are many different teaching tools to help improve squat technique. Here are few that focus on knees pushing out over the toes.

Today's Workout:

"Taxed Out"
400m Run
15 Push-Jerks(m-95lbs/f-65lbs)
30 Squats
4 rounds
See April 15th, 2009

Cheyne going 4lbs shy of RX in yesterday's "3 Snatch Nancy"

In September we did CrossFit mainsite (.com) workouts, in October we focused on Hero and benchmark Girl workouts. Our theme for the month of November is revisiting "house" workouts from earlier this year. These are workouts that we programmed ourselves that you can find in your journals. Time to see how much faster you are now versus then. Today's workout was slightly altered. I swapped out the Franish thrusters(95/65) and put in Clean Ball. I was feeling a hint of kindness and compassion since everyone may still be feeling yesterday's heavy overhead squats. That kindness and compassion quickly ended when I changed the ladder from (10 -1) to start at 15 instead. =) Kindness and compassion are over-rated.

Today's Workout:

"Clean Race"
Clean Ball(m-20lbs/f-12lbs) Medicine ball clean into a wall ball throw
Push-Ups
Tire Jumps(m-24"/f-20")
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

Jana and Courtney join our wall of fame. They started together in November of last year. I remember when they were using the 12lb bar for a lot of overhead exercises. Now they are using 51lbs and up. Today's workout is straight off the mainsite and is identical to "Nancy" except for the 3 snatches in the beginning of every round. Thus the name.

Today's Workout:

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

Another Great week! We completed four Hero workouts, a birthday workout and some Halloween Tabata fun.