Thursday, December 31, 2009
Some of the things to see at the top of Koko Head.
Today's workout is rough. Especially if you intend to Rx. We do not anticipate more than a few who will attempt this workout at prescribed weight. Prescribed weight is your body weight on the bar. Please scale accordingly. Whiteboard results will show bw-1 or bw-7. Use one point for every 10 pounds. If you weigh 155lbs and attempt a 95lb bar, your score would be your time and bw-6. The deadlift is a gift. Your attempted weight will be determined by your clean and jerk ability.
5 Deadlifts(body weight on bar)
5 Squat Cleans(body weight on bar)
5 Jerks(body weight on bar)
Wednesday, December 30, 2009
Holiday Schedule for tomorrow, New Year's Eve. We will be having a 6am, 9am and 12noon class only. We are closed on Friday, New Year's Day.
BIG SATURDAY will be held this weekend, January 2nd, at Koko Head Park. We will be doing the 1,000+ step workout for time. We will be having one class only. 9am. Earlier is always better at Koko Head. Crowds and heat increase as the day progresses. Barbeque and coolers to follow.(approx.11am) for those that would like to come for the grinds and not the climb. Families are always welcome.
Use Google Maps and type in Koko Head Park Road, Honolulu, HI for directions. We will be meeting at the far parking lot under the baseball diamond at 8:45am. Use Koko Head Road to find the base of the stairs if you are late. Call Kimo @ 256-5665 if you have any questions.
Overhead Barbell Hold for 1 minute
1-1-1-1-1(5 attempts to find heaviest weight)
Tuesday, December 29, 2009
We initially titled this workout "Jingle Bells" but the name did no justice. Hell's Bells was much more appropriate to the punishment of this workout. If you haven't figured it out, we used all the "Bells" we have: Dumbbells, Kettlebells and Barbells. The rep count was just today's date. 12/29. Scientific programmning at its best.
12 DumbBELL Squats(m-40lbs/f-25lbs)
12 KettleBELL Sumo Deadlift High Pulls(m-70lbs/f-44lbs)
29 BarBELL Overhead(m-45lbs/f-31lbs) Your choice Press, Push-Press or Push-Jerk
Monday, December 28, 2009
It has been said that magic happens in our room. Here's proof. Josh levitates during this past Saturday's workout.
At the beginning of the day this workout did not have a name. I described it as simple, meaning no complex movements and easy to remember. As everyone should know by now, there are no "easy" workouts in a CrossFit gym. Many found themselves tapped at 10 - 15 minutes into this little gem. Top rx score was 8 rounds plus 20 reps.
"Simple Not Easy"
Max rounds in 20 minutes
Sunday, December 27, 2009
Saturday, December 26, 2009
Pictured above are the top weights for 5 reps of Front Squats for our Strength day on Wednesday. Summer - 135lbs Josh - 235lbs
"The Day After"
21 Overhead Squats(m-95lbs/f-65lbs)
15 Overhead Squats(m-95lbs/f-65lbs)
9 Overhead Squats(m-95lbs/f-65lbs)
Friday, December 25, 2009
Thursday, December 24, 2009
Thanks to all those who chose to spend the morning of Christmas Eve with us. We had a class at 6am, 9am and noon. Pictured above are the 9am and 12noon class. Get your CrossFit on and then go eat, drink and be merry. Now that is how you celebrate the holidays.
"Swingin' Santa's 12 Days of Christmas"
12 Kettlebell Swings(m-70lbs/f-44lbs)
12 Toes to Wall (this is a gift)
12 Tire Jumps(m-24"/f-20")
1 Circle Run (100m)
Wednesday, December 23, 2009
"Deck the Halls"
Tuesday, December 22, 2009
25 Abmat Unanchored Sit-Ups
25 Double-Under Jump Rope (x5 for singles)
Monday, December 21, 2009
"Death by Overhead"
max reps in 3 minutes
Rest - 3 minutes
max reps in 3 minutes
Rest - 3 minutes
Rest - 3 minutes
Burpee payback - All burpees must be paid during the rest phase immediately following the work phase.
Press - for every three seconds that the bar was not in upward motion you owe 1 burpee
Push-Press - Every time you lower the bar to your waist you owe 1 burpee, set the bar on the ground = 2 burpees. Keep the bar in the "rack" position =0 burpees.
Push-Jerk - Every time you lower the bar to your waist you owe 2 burpees, set the bar on the ground = 5 burpees
Sunday, December 20, 2009
Training through the holiday season is commitment at its best.!
Saturday, December 19, 2009
It was fun to get out of the gym today for BIG SATURDAY. I think it was the first time anyone used sunscreen during a WOD. It is quite probable that we may do outdoor BIG SATURDAYs from now on. The 9am did the same workout in the room except the walking lunges were 40m and in was max rounds in 20 minutes.
21 Dumbbell Thrusters(m-30lbs/f-20lbs)
80m Walking Lunge
18 Pole Ball(wall ball against a pole)(m-20lbs/f-12lbs)
12 Wall Jumps(18")
9 Squat Jumps(pvc pipe)
Max rounds in 40 minutes
Friday, December 18, 2009
We will be going outdoors this Saturday for the 10am "BIG SATURDAY". The 9am class will be in the room with something similar(max rounds in 20 minutes). The 10am class will be meeting at the room, you can choose your dumbbell weights for thrusters and your medicine ball, throw it into my 4Runner. One of the coaches will jog everyone down to the Kaka'ako Waterfront Park as a general warm-up.(900m) See map from the gym HERE
Please bring lots of water. The cleanest bathrooms are in the Medical School, however, it is possible that they will not let you use their facility. There are public bathrooms, but they are located on the waterfront end of the park.
BIG SATURDAY Workout:
100m Walking Lunges
18 Pole Ball(mp20lbs/f-12lbs)
12 Box Jumps(20")
9 Squat Jumps(pvc pipe)
Max rounds in 40 minutes
30 Hero-Makers(man-makers)right arm(m-40lbs/f-25lbs)
30 Hero-Makers - left arm
Thursday, December 17, 2009
Strong Women. Enough Said!
Wednesday, December 16, 2009
Operation Marathon is a GO!
Sometime in early February of this year, the thought of running a marathon started becoming the common theme of my sporadic daydreams. I think it all started after I came across a copy of the Hawaii Sport magazine and saw all the races Hawaii has throughout the year. After a few months went by and the idea hadn’t faded, I knew I was going to have to run a marathon. Curse that dang magazine!
Shortly thereafter I made the decision to run the Honolulu Marathon, which would take place on December 13, 2009. Having about six months to train I felt great about my decision and looked forward to December. Initially I had planned on marathon specific training using Crossfit only as a supplement, but… that all went out the window after I joined Crossfit Hawaii aka Hardass Fitness. While I had a decent foundation in Crossfit, it didn’t take long training with Coach Kimo, Josh, and several other hardasses and my capacity grew like never before. While my fitness improved so did my confidence in Crossfit’s prescription and methodology. As my desire to keep getting stronger and faster grew, the idea of logging heaps of virtually empty training miles became less appealing and actually quite frightening. That’s when I decided I would not train specifically for the marathon. I was still going to run on race day, only I would just treat it like any other WOD, a 26.2-mile WOD! Crossfit prepares you for the unknown and unknowable, right? You never know when you might need to run a marathon…While I wasn’t running miles in preparation for the marathon I was lucky enough to participate in Crossfit’s Running Certification which was held on the 14th and 15th of November. The two-day class taught by Brian Mackenzie and Marc Homan was really a wake-up call for me, proving the importance of correct running posture and technique to become an efficient runner while remaining injury free. I had never trained or practiced the movement of running like I trained the squat, clean, and other technical movements. In the past I was oblivious to my running technique and when I did run I was always concentrating on my pace without ever giving thought to posture or technique. After two days of running and endurance education I left with a new skill and a renewed desire to complete the marathon. As race day got closer and closer I was unable to contain my excitement! Nearly every conversation I had would eventually lead to me probing for marathon advice and explaining how I planned to complete the race with no running in my training. Nearly every conversation went the same way. It started with a discussion of my plans to run the marathon and the person would nod with an agreeable gesture sharing my enthusiasm. Yet, as soon as I mentioned there was no running in my marathon training I could see in their eyes that I had immediately lost all credibility, some even expressed their dubious thoughts by telling me I was crazy and laughing in my face. I specifically recall one person say, “don’t go run the marathon if you have not trained for it, that is just… DUMB!” Needless to say every time I received negative feedback the fire under my ass grew larger and larger.Contrary to the naysayers I found several folks who were interested and intrigued by my “experiment” as I had come to describe it. I had even talked one friend into completing the race with me. From my perspective the commonality of all the people who encouraged my experiment were those of phenomenal physical capacity and those who also shared an interest in pushing their performance far beyond their comfort zone.Well race day came and went like a blur! Heeding the advice of nearly every marathon veteran I interrogated pre race, Josh and I started out slow, REAL slow! I think we were cruising around a 13-minute mile, which was only slightly slower than the guy running in wooden clogs and the Playboy bunny, as they both passed us during the race! As far as my cardio endurance goes, I was gold. I kept my heart rate and breathing down to where I could easily carry a conversation throughout the race. I think Josh will agree when I say we didn’t really run into any problems until about 20 miles in. After the 20-mile marker the race became damage control. Our pace slowed and our stride began to retard! It had nothing to do with our muscles; it was the impact on our joints. This was the limiting factor in our performance. While Crossfit’s short duration, high intensity training provided us with ample endurance for the race; it didn’t condition our joints and bones to take the beating a six-hour run delivers. With that said even in the realm of the unknown and unknowable how often will you find yourself needing to run 20-plus miles? Yet, if you ever find yourself there, this is proof Crossfit will take you where you want to go.This was an awesome experience for me as it pushed me far out of my comfort zone from a conditioning stand point and it allowed me to cross off one more item from my “Things to do Before You Die” list. Lastly, I would like to thank:Coach Kimo- for the pre race hotel accommodations. (The Hardass Inn!)Maria (Scrappy)- for the post race Jacuzzi, bbq, and beer. That was awesome!Josh (Buck)- for doing the race with me. Okay, so check this out. The night before the race I am prepping my race gear i.e. Pinning my number on my shorts, preparing my meals, keeping hydrated like I imagine most runners did. Well Josh was slamming Heinekens and singing karaoke until 1:00 AM on the morning of the race. After he slept a whopping one-hour he threw his board shorts on and ran a marathon. SERIOUSLY, board shorts! How awesome is that!!!Thanks to all the Hardass Crossfitters who kept me motivated and encouraged my efforts.
Congratulations John on fulfilling yet another goal! Thanks for sharing your story.
Five sets to find your heaviest deadlift for 5 reps
If you are new to the deadlift, keep weight moderate and practice good form for more reps.
Max reps of burpees in 2 minutes. Two scores. How many consecutive burpees were done before your first rest break and how many total. For some it is the same number.
Tuesday, December 15, 2009
Normally for our Birthday workouts I solicit the help of the birthday person to either tell me the elements that they love or hate. I got no response from Lei when I posed the question so I ask Cheyne for help. I got the elements that Lei does not like. The room wishes you a very Happy Birthday!!
12 Toes to Bar
15 Ring Push-Ups
1 Circle Run(100m)
Monday, December 14, 2009
Check out the finish time of your favorite athlete HERE
Congratulations to all who finished the Honolulu Marathon yesterday! What a great accomplishment. I know you are making all kinds of noises as your body is wrecked with pain as you get up out of your chair. I have a solution. Workout! Yes, I know your body is saying "yeah right, if only I could walk" but Active Rest(what a oxymoron) is the best way to speed up recovery. I have the perfect workout for you if you show up at the room today. Remember, strong and fast is not the goal, but circulation and warming the body(through movement) will help. Oh yeah and no running, I promise. We did a segment on KITV morning news today to try and encourage this very thing.
50 Wall Ball(m-20lbs/f-12lbs)
50 Kettlebell Swings(m-70lbs/f-44lbs)
50 Sumo Deadlift High Pulls(m-95lbs/f-65lbs)
Sunday, December 13, 2009
Saturday, December 12, 2009
"Bucket of Suck"
Friday, December 11, 2009
It is always a good day to work on your weaknesses. In CrossFit and in life. Continuing to practice and doing only the things that you already excel at leaves you vulnerable in other areas. Pick 5 things in your life that you can begin improving today. Tip: It will be things that you don't like much. No one likes to do things that they suck at. Start today!
40 Double-Under Jump Rope(x5 for singles)
30 Abmat Unanchored Sit-Ups
20 Kettlebell Swings(m-53lbs/f-35lbs)
Max rounds in 20 minutes
Thursday, December 10, 2009
Many of you have been anxiously waiting for information about this years CrossFit Games. Well the information dropped today and you can learn more by clicking here.
40 Tire Jumps(m-24"/f-20")
30 Tire Jumps
20 Tire Jumps
10 Tire Jumps
Wednesday, December 9, 2009
A little birdie informed me that we missed Susan O.'s birthday while I was gone on my vacation. Her birthday was on December 1st(12/1). I am very proud of Susan. She has come a long way since she joined our bootcamp back in February of this year. As I recall, she started by just walking on our run intervals. She continues to amaze me as she pushes herself on every workout. She has the heart and determination of a champion and is an inspirational athlete. Happy Birthday Susan! Keep up the great work.
12 Clean Ball(m-20lbs/f-12lbs) Medicine Ball Clean into Wall Ball
every set is one less Clean Ball and 1 more Burpee until the final 12th round is
1 Clean Ball
Tuesday, December 8, 2009
Our shirts are finally in. We printed the limited edition "strong arm swing" and the "original house" shirt on an American Apparel stock. We have both shirts in black or charcoal gray. They are $15 for members, $20 for non-members and $25 to ship to the mainland.
20 Dumbbell Lunges(m-40lbs/f-25lbs)
Monday, December 7, 2009
Congratulations to Josh and Maria for completing their CrossFit Level 1 Certification course. The did "Fran" as part of the optional WOD to finish off the first day of instruction on Saturday and a team workout for Sunday's WOD. Great job on completing the Cert.
"Dead 4 Burpees"
Sunday, December 6, 2009
Great job to everyone returning from the Thanksgiving festivities! This is the season that people have a harder time sticking with their fitness commitments. Congratulations to all those who remain committed.
Saturday, December 5, 2009
Terri goes up on the wall of fame as both a member and a coach(red). Terri has brought such significant value to our membership not only as a great coach and AIS expert but as an inspirational athlete as well. She will be greatly missed. Her success will continue in Petaluma and we wish her all the best.
Tire flipping relays at open parking lot. Fun "work" day and then on to Farewell Barbecue for Terri.
Friday, December 4, 2009
Thursday, December 3, 2009
So glad the CrossFit Level 2 certification is over. Learned a lot, passed, and now it's back to coaching the best members in the world.
25 Double-Under Jump Rope(x5 for singles)
15 Front Barbell Squats(m-95lbs/f-65lbs)
Max rounds in 20 minutes
Wednesday, December 2, 2009
Maria pulling into her big elastic kipping pull-up. Maria has a Level 1 CrossFit certification coming up this weekend. She is thinking they may do "Fran".
30 Hang Power Cleans(m-95lbs/f-65lbs)
20 Sumo Deadlift High Pulls(m-95lbs/f-65lbs)
Tuesday, December 1, 2009
Great to be back on the rock! Vacations are great! Thanks to all the coaches who covered the schedule over the holidays. I have heard great feedback. Here is a vacation photo. Beer that you can't find in Hawaii. Isn't that what vacations are all about.
7 Hang Dumbbell Squat Cleans(m-40lbs/f-25lbs)
7 Tire Jumps
See August 3, 2009