Sunday, January 31, 2010
Saturday, January 30, 2010
Friday, January 29, 2010
Thursday, January 28, 2010
Wednesday, January 27, 2010
1 rep of each with the same weight for a total of 3 reps per attempt
5 attempts to find max weight
45 second cycles
5 Sit-ups(abmat no anchor)
5 toes to wall
and 1 rep to each movement every cycle until you can no longer finish the reps in 45 seconds
Tuesday, January 26, 2010
We like to give our members an opportunity to re-visit a recent workout. The goal of course is to beat your old self. We did Track Star" on December 17th. Time to PR!(personal record)
Monday, January 25, 2010
It is always great to see smiling faces after a killer workout! Great job to all our members who decided to "Blow It Up".
"Blow It Up"
15 Kettlebell Sumo Deadlift High Pulls(m-70lbs/f-44lbs)
21 Tire Jumps(m-24"/f-20")
Sunday, January 24, 2010
Saturday, January 23, 2010
23 Squat Cleans(m-135lbs/f-95lbs)
24 Double-Under Jump Rope(x5 for singles)
Friday, January 22, 2010
Yesterday was the third airing of Ron's Fitness Resolution. Another 2.5lb weight loss and blood pressure under control. See the news clip HERE.
20 Toes to Wall
20 Good Mornings(m-45lbs/f-31lbs)
Max round in 20 minutes
Thursday, January 21, 2010
In the final Chipper Wod of the 2009 Games there were 10 elements of varying rep counts. We chose the final three and tweaked it a little.
30 Overhead Plate Carry Lunges(m-45lbs/f-25lbs)
Wednesday, January 20, 2010
We did handstand holds in the room today. Longest time was 2 minutes and six seconds. Great job Gay! Then we had a little fun with different movements. Everyone got a chance to assign the number of reps to a movement. All but two did 10 burpees.
"Upside Down You Turn Me"
5 attempts to hold a handstand for time
Athlete's Choice - assign a rep count to a movement
Double-Under Jump Rope(x5 for singles)
Tuesday, January 19, 2010
21 Handstand Push-Ups
15 Handstand Push-Ups
9 Handstand Push-Ups
"Modified Double Triple Diane"
Monday, January 18, 2010
All the die-hard CrossFitters dropping in for a holiday workout.
15 Over-head(Press or Push-Press)(m-45lbs/f-31lbs)
15 Jump Squats(m-45lbs/f-31lbs)
15 Overhead Squats(m-45lbs/f-31lbs)
Sunday, January 17, 2010
Saturday, January 16, 2010
We will be on a holiday schedule for Monday, January 18th for Martin Luther King Jr. Day. 6am, 9am and 12noon class only.
Contend - to strive in contest against difficulties - Webster's Definition
We had 15 members participate in the 9am class.(2 snuck away before the photo) Popeye..I mean Grant had the fastest Rx time of 12:05. There is always a price to pay to be first;) Congratulations to all who completed today's WOD.
For those members that did yesterday's WOD and today's, you will be able to figure out strengths and weaknesses. Which day had the faster time? Why? Give it some thought and post to comments.
As always, members can scale the workout to be appropriate. We suggested that new members or first-time guest choose a rep count of 20 instead of fifty.
50 Good Mornings
50 Wall Ball(m-20lbs/f-12lbs)
50 Double-Under Jump Rope
Friday, January 15, 2010
50 Tire Jumps(m-24"/f-20")
50 Jumping Pull-Ups
50 Kettlebell Swings(m-44lbs/f-26lbs)
50 Walking Lunges
50 Knees to Elbows
Thursday, January 14, 2010
The second week of Ron's Fitness Resolution aired today. You can see the video HERE. It tells the whole story and saves me a lot of key strokes.
Many of you are still sore from Tuesday's WOD ("Chelsea"). We thought we'd flush out your pain with some running.
"Run 4 Your Life"
5 minute rest
Wednesday, January 13, 2010
Hang Power Clean
"The Smoker" <BR>15 Kettlebell Swings(m-53lbs/f-35lbs)
50ft. one way - down and back = 1
1st minute = 4
2nd minute = 5
3rd minute = 6
4th minute = 7
I'll bow down and kiss your shoes if you make 8
Tuesday, January 12, 2010
"Chelsea" is known to leave you sore for days. Try to complete the cycle every minute on the minute. Once you get bumped out of this phase, see how many additional rounds you can pick up in the remaining time.(30 minutes total)
Every minute on the minute for up to 30 minutes.
Monday, January 11, 2010
This is one of the few workouts where members can chose which repitition denomination goes on which element. The goal is to think and strategies your strengths and weaknesses as you go. You can switch the rep count and order of each movement in each round as long as you have a total of 45 reps per round with a breakdown of 21-15-9.
x Tire Jumps
x Dumbbell Push-Jerks(m-40lbs/f-25lbs)
x Abmat Sit-Ups
1 Circle Run(100m)
Athlete's choice 21-15-9
Sunday, January 10, 2010
Saturday, January 9, 2010
Most people will have two scores for today's workout. A score for phase 1 + a score for the number of additional rounds they could pick up once they got pushed out of the one minute cycles. This is a brutal WOD and only two people were able to stay in Phase 1 for all 20 rounds. Congratulations to Keli'i and Josh. The name fits since you feel like you are going to kill yourself trying to get to 20 rounds. "I've lost my will to live".
"Attempted Murder" by Josh
20 Double-Under Jump Rope
20 Tuck Jumps
Phase 1 - 1 round every minute on the minute for 20 minutes
Once you get bumped
Phase 2 - Additional rounds in remaining time
Friday, January 8, 2010
21 Dumbbell Hang Power Cleans
15 Dumbbell Hang Power Cleans
9 Hang Power Cleans
Thursday, January 7, 2010
Bottom to Bottom Squats(rest phase is in the bottom of a full squat)
1 minute rest
Kettlebell Sumo Deadlift High Pull(m-53lbs/f-35lbs)
1 minute rest
1 minute rest
Toes to Wall
Tabata = 20 seconds of work followed by 10 seconds of rest for eight rounds
Wednesday, January 6, 2010
20 Box Jumps 20"
Tuesday, January 5, 2010
Today at Lululemon in Ala Moana shopping center we held a free class at 7:30am. We did one of our favorite house workouts called "Drop 10". Remember every round is repeated by dropping 10 reps from each movement until the fifth and final round is just 10 squats. We will be doing a free workout every Tuesday at 7:30am for the month of January. We are featured in the Lululemon store as "Studio of the Month". Please plan on attending one of these events.
15 Kettlebell Swings(m-53lbs/f-35lbs)
15 Abmat Sit-ups (no anchor)
max rounds in 20 minutes
Monday, January 4, 2010
"It's So Hard"
40 Wall Ball (m-20lbs/f-12lbs)
30 Wall Ball
20 Wall Ball
10 Wall Ball
Sunday, January 3, 2010
Saturday, January 2, 2010
What a fun day at Koko Head. We had twenty people show up to do the 1048 step trek and a few more who showed up later during the bar-b-q and did it on their own. The fastest time of the day was Todd T. @ 12:30. His comment upon completion of his first Koko Head WOD, "I never want to do that again!".(we'll see) The summit made for the best photo opportunities. Their are great views in all directions! Here is a question??? Would you like all BIG SATURDAYS to be outdoors? Why or why not? Leave thoughts to comments.
"Koko Head Stairs" (1048 steps)