Sunday, January 31, 2010
Saturday, January 30, 2010
"The more we give of anything, the more we shall get back"
We added three new members to the wall of fame. For some it was a long time coming. Glad me made the time to create the lasting impression.
Today's Workout:
"OPS"
50 Wall Ball(m-20lbs/f-12lbs)
50 Dumbbell Walking Lunges(m-40lbs/f-25lbs)
40 Wall Ball
40 Dumbbell Walking Lunges
30 Wall Ball
30 Dumbbell Walking Lunges
20 Wall Ball
20 Dumbbell Walking Lunges
10 Wall Ball
10 Dumbbell Walking Lunges
Friday, January 29, 2010
"Thoughts lead on to purposes; purposes go forth in action; actions form habits; habits decide character; and character fixes our destiny." -Tryon Edwards
Ron Mizutani continues his successful progress towards better health. With another 3lb weight loss, Ron brings his total weight loss to 13.5 lbs. Great job! You can watch the video HERE.Today's Workout:
"Fall Faster"
15 Deadlifts(m-body weight/f-66% of body weight)
20 Tire Jumps(m-24"/f-20")
200m Run
5 rounds
Thursday, January 28, 2010
"Power is the faculty or capacity to act, the strength and potency to accomplish something. It is the vital energy to make choices and decisions. It also includes the capacity to overcome deeply embedded habits and to cultivate higher, more effective ones." -Stephen R. Covey
We had our fourth and final class at Lululemon this past Tuesday. Thanks to Chris and Claire who coached that class on short notice. We have truly enjoyed working with Lululemon staff and customers during the month of January as their studio of the month.Today's Workout:
"Not Cindy"
5 Pull-Ups
10 Push-Ups
15 Kettlebell Swings(m-35lbs/f-18lbs)
Max rounds in 20 minutes
Wednesday, January 27, 2010
"No rest is worth anything except the rest that is earned." -Jean Paul
Strength day Wednesday is here again and we are going overhead. 1 set equals 3 lifts. Most of our members were limited by the Press. Another option used by our athletes was to see how many additional reps of push-press and push-jerks could get squeezed into each set.Today's Workout:
"Overhead Strength"
1 Press
1 Push-Press
1 Push-Jerk
1 rep of each with the same weight for a total of 3 reps per attempt
5 attempts to find max weight
then......
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
"If you are prepared, then you are able to feel confident." -Robert J. Ringer
Training and fitness are awesome, but it is more about what you can do because you train. Here are two of our members enjoying time away from the gym on top of Koko Head. They decided not to do a handstand, but gave each other a high five instead.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)
Today's Workout:
"Track Star"
400m Run
50 Squats
4 rounds
Monday, January 25, 2010
"The rewards are going to come, but my happiness is just loving the sport and having fun performing." -Jackie Joyner Kersee
It is always great to see smiling faces after a killer workout! Great job to all our members who decided to "Blow It Up".Today's Workout:
"Blow It Up"
15 Kettlebell Sumo Deadlift High Pulls(m-70lbs/f-44lbs)
18 Push-Ups
21 Tire Jumps(m-24"/f-20")
5 rounds
Sunday, January 24, 2010
While everyone was training hard, Coach Kimo was goofing off in Bogus Basin, Idaho with his Dad and Brother. Snowboarding during the day and drinking beer at night. Life is Fun! And yes, Dad decided to kiss the mountain at top speed. Ouch!
Saturday, January 23, 2010
"I like to be against the odds. I'm not afraid to be lonely at the top. With me, it's just the satisfaction of the game. Just performance." -Barry Bonds
Today is Grant's Birthday! He decided to scale up to a 155lb Squat Clean. Birthdays seem to bring out the best in people. Grant has been crushing workouts since he started the Paleo diet. His wife Cheyne was most willing to help us program a workout with elements that he both loves and hates.Today's Workout:
"Super Grant"
650m Run
23 Squat Cleans(m-135lbs/f-95lbs)
24 Double-Under Jump Rope(x5 for singles)
25 Burpees
26 Pull-Ups
650m Run
Friday, January 22, 2010
"It is time for us all to stand and cheer for the doer, the achiever -- the one who recognizes the challenges and does something about it." -Vince Lombardi
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.
Today's Workout:
"Super Fly"
20 Toes to Wall
20 Good Mornings(m-45lbs/f-31lbs)
200m Run
Max round in 20 minutes
Thursday, January 21, 2010
"The first requisite for success is the ability to apply your physical and mental energies to one problem incessantly without growing weary." -Thomas A. Edison
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.
Today's Workout:
"Final Chip"
30 Burpees
30 Pull-Ups
30 Overhead Plate Carry Lunges(m-45lbs/f-25lbs)
3 rounds
Wednesday, January 20, 2010
"There is no substitute for hard work." -Thomas A. Edison
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.Today's Workout:
"Upside Down You Turn Me"
Handstand Holds
1-1-1-1-1
5 attempts to hold a handstand for time
then...
Athlete's Choice - assign a rep count to a movement
Burpees
Tuck Jumps
Double-Under Jump Rope(x5 for singles)
Tire Jumps
Wall Ball(m-20lbs/f-12lbs)
50-40-30-20-10
200m Run
Tuesday, January 19, 2010
"Real integrity is doing the right thing, knowing that nobody is going to know whether you did it or not." -Oprah Winfrey
This was our third week doing a free class at Lululemon in Ala Moana Shopping Center. We introduced the group to a Tabata workout(20 seconds of work/10 seconds of rest- 8 rounds) for 4 different movements. It was fun as always.Today's Workout:
"Diane"
21 Deadlifts(m-225lbs/f-150lbs)
21 Handstand Push-Ups
15 Deadlifts
15 Handstand Push-Ups
9 Deadlifts
9 Handstand Push-Ups
or
"Modified Double Triple Diane"
42 Deadlifts(m-135lbs/f-95lbs)
63 Push-Ups
30 Deadlifts
45 Push-Ups
18 Deadlifts
27 Push-Ups
Monday, January 18, 2010
"A nation or civilization that continues to produce soft-minded men purchases its own spiritual death on the installment plan." -Martin Luther King, Jr.
All the die-hard CrossFitters dropping in for a holiday workout.Today's Workout:
"Dream"
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)
Any order
400m Run
5 rounds
Sunday, January 17, 2010
"Our lives begin to end the day we become silent about things that matter." -Martin Luther King Jr.
Something is worth doing when the pay-off is greater than the investment. Feeling your best is priceless. Another great week!
Saturday, January 16, 2010
Holiday Schedule for Monday, Jan. 18th. Marting Luther King Jr. Day
0 comments Posted by Hardass Fitness at 12:00 PM"The ulitimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy." -Martin Luther King Jr.
We will be on a holiday schedule for Monday, January 18th for Martin Luther King Jr. Day. 6am, 9am and 12noon class only.
Contender - a competitor for a championship or high honor - Webster's Definition
Contend - to strive in contest against difficulties - Webster's Definition
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.
Today's Workout:
"Bottom Fifty"
50 Push-Press(m-45lbs/f-31lbs)
Circle Run(100m)
50 Good Mornings
Circle Run
50 Wall Ball(m-20lbs/f-12lbs)
Circle Run
50 Burpees
Circle Run
50 Double-Under Jump Rope
Circle Run
Friday, January 15, 2010
"There is no greatness without a passion to be great, whether it's the aspiration of an athlete or an artist, a scientist, a parent, or a businessperson." -Anthony Robbins
Today we took the first five movements of "Filthy Fifty" and through in Circle Runs to make the WOD. Anyone want to guess what tomorrow's workout my be?Today's Workout:
"Fifty Something"
50 Tire Jumps(m-24"/f-20")
Circle Run(100m)
50 Jumping Pull-Ups
Circle Run
50 Kettlebell Swings(m-44lbs/f-26lbs)
Circle Run
50 Walking Lunges
Circle Run
50 Knees to Elbows
Circle Run
Thursday, January 14, 2010
"No one will ever judge you for being committed to something great." -Tama Miyashiro, 3 Time All-American Volleyball Player, Team USA
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.
Today's Workout:
"Run 4 Your Life"
650m Run
5 minute rest
4 rounds
Wednesday, January 13, 2010
"Form and function are a unity, two sides of one coin. In order to enhance function, appropriate form must exist or be created." -Ida P. Rolf
The main focus of today's workout is the strength element. You have 5 attempts to find your heaviest 1 rep hang power clean. If you are new to this movement, consider a rep count of 3 or 5 instead of a single rep.Today's Workout:
"S.S.S."
Hang Power Clean
1-1-1-1-1
then...
"The Smoker" <BR>15 Kettlebell Swings(m-53lbs/f-35lbs)
10 Burpees
3 rounds
then...
Sprint Drills(suicides)
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
"Do not anticipate trouble, or worry about what may never happen. Keep in the sunlight." -Benjamin Franklin
It is always nice to get a little free press. As Studio of the Month for Lululemon at Ala Moana Shopping Center, we have been offering a free class to their customers on Tuesday mornings at 7:30am. Last week, Star Bulletin showed up and did a story that went to press today. You can read the article HERE."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)
Today's Workout:
"Chelsea"
5 Pull-Ups
10 Push-Ups
15 Squats
Every minute on the minute for up to 30 minutes.
Monday, January 11, 2010
"Necessity does everything well." -Ralph Waldo Emerson
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.
Today's Workout:
"Mixed Up"
x Tire Jumps
x Dumbbell Push-Jerks(m-40lbs/f-25lbs)
x Abmat Sit-Ups
1 Circle Run(100m)
5 rounds
Athlete's choice 21-15-9
Sunday, January 10, 2010
First week of the year is over. 51 more weeks to get better at everything
Saturday, January 9, 2010
"I've lost my will to live!" -from the mind of John B. mid WOD
Need to have fast, flawless double-Unders to keep up with this WOD.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".
Today's Workout:
"Attempted Murder" by Josh
5 Deadlifts(m-225lbs/f-150lbs)
20 Double-Under Jump Rope
or
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
"The right half of the brain controls the left half of the body. This means that only left handed people are in their right mind."
One of the best things about living in Hawaii is that you can program a run into any WOD 365 days a year. Short runs, long runs we do them all.Today's Workout:
"Throb"
21 Dumbbell Hang Power Cleans
21 Pull-Ups
650m Run
15 Dumbbell Hang Power Cleans
15 Pull-Ups
400m Run
9 Hang Power Cleans
9 Pull-Ups
200m Run
Thursday, January 7, 2010
The natural flights of the human mind are not from pleasure to pleasure, but from hope to hope.Samuel Johnson 1709-1784, British Author
"Thanks to all in the noon class yesterday. KHON News will be airing the first segment of Ron's Fitness Resolution tonight at the 5pm newscast. If you miss it, you can see the video by clicking HERE.
Today's Workout:
"Tabata Ohsh"
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
Push-Ups
1 minute rest
Toes to Wall
Tabata = 20 seconds of work followed by 10 seconds of rest for eight rounds
Today's Workout:
"Tabata Ohsh"
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
Push-Ups
1 minute rest
Toes to Wall
Tabata = 20 seconds of work followed by 10 seconds of rest for eight rounds
Wednesday, January 6, 2010
"The sky's the limit if you have a roof over your head." -Sol Hurok, Musician
Wednesday has been our dedicated strength day. Today we are doing three overhead lifts. Each person gets three attempts to find their 1 rep maximum weight. Those who were new to the movements were encouraged to do 5+ reps per set. Once the strength day was complete we added an optional mini-wod called "The Ripper". It is intended to be a straight sprint to the finish. Top time for "The Ripper" was 1:37.Today's Workout:
"Strong Overhead"
Press 1-1-1
Push-Press 1-1-1
Jerk 1-1-1
then...
"The Ripper"
250m Row
20 Box Jumps 20"
10 Burpees
Tuesday, January 5, 2010
"Do one thing a day that scares you." -Lululemon
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.Today's Workout:
"PKA 20"
10 Pull-Ups
15 Kettlebell Swings(m-53lbs/f-35lbs)
15 Abmat Sit-ups (no anchor)
max rounds in 20 minutes
Monday, January 4, 2010
"Those who resolve to conquer or die, are rarely conquered." -Pierre Coneille
Ron Mizutani of KHON News will begin his 2010 fitness resolution at Hardass Fitness. He will be on a 12 week program designed to improve his health and fitness. He will be training in our facility 4 times per week, adjusting his eating habits and broadcasting his results. Ron's starting weight is at 220lbs @ 25.8% bodyfat and blood pressure at 135/89. We will tape this Wednesday at the noon class and segment scheduled to air Thursday at 5pm and possibly Friday morning. Tune in to witness Ron's 2010 transformation, CrossFit style.Today's Workout:
"It's So Hard"
40 Wall Ball (m-20lbs/f-12lbs)
40 Burpees
650m Run
30 Wall Ball
30 Burpees
400m Run
20 Wall Ball
20 Burpees
200m Run
10 Wall Ball
10 Burpees
Circle Run(100m)
Sunday, January 3, 2010
Work hard, train harder, play the hardest.
Saturday, January 2, 2010
"Accomplishment is easiest when we work the hardest, and it is hardest when we work the easiest."
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.
Today's Workout:
"Koko Head Stairs" (1048 steps)
for time
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