Wednesday, March 31, 2010
"Nobody said it would be easy but everybody said it was worth it." -Steve Prefontaine
Today is a strength day with two elements happening at the same time. Athletes had five attempts to find their 5-rep max deadlift and heaviest 5-rep pull-up. For some, it meant dropping down in elastic band strength and trying to pull more of their body weight. For others, adding to their body weight by using a weighted vest, clenching a dumbbell in between their feet or whatever creative method they came up with to add to their body weight.
The last element is 500m row. It is amazing how an event lasting 2 minutes or shorter can totally smash you. We had a guest CrossFitter join the 5:30pm class today from CrossFit Solano. He snagged the fastest 500m row with a blazin' 1:26. He wasn't as excited as we were for him. His PR is 1:23.
"Triple Pull"
Deadlift 5-5-5-5-5
Weighted Pull-Ups 5-5-5-5-5
then...
500m Row
Tuesday, March 30, 2010
"Where one person shapes their life by precept and example, there are a thousand who have shaped it by impulse and circumstances." -James Russell Lowell
Squeezing 15 moving bodies through Fight Gone Bad at the 6:30pm class. Our 1,000 square foot box is getting pushed to capacity. There were 17 people at the 11am class. Even though space is tight we find a way to make it work and I love the energy in the room. Positive and Explosive. FGB is all about mental and physical toughness. The temptation to rest "a little longer" is always there. Great job everyone!
Today's Workout:
Max reps for 1minute at each station:
Concept 2 Rower(calories)
Wall Ball(m-20lbs/f-12lbs to 10')
Sumo Deadlift High Pull(m-75lbs/f-51lbs)
Tire Jumps(20")
Push-Press(m-75lbs/f-51lbs)
1 minute rest between each round
3 rounds
Monday, March 29, 2010
"Never fully rely on Plan A, always..always..always.. work on plan B."
One of the ways we have had to accommodate busier classes is by programming varying methods of accomplishing each round. This means we don't have 14 bars going overhead in our 1,000 square foot facility and there are enough dumbbells for everyone to get what they want. No problem. Which proves a life lesson: Things that need to get done, will find a way to get done.
"Switch"
400m run(1 out of 4 has to be a 400m Row)
Alternate each round with
15 Barbell Push-Jerks(m-95lbs/f-65lbs)
15 Dumbbell Push-Jerks(m-40lbs/f-25lbs)
10 Toes to Bar
4 rounds
Sunday, March 28, 2010
Saturday, March 27, 2010
"The man who gives little with a smile gives more than the man who gives much with a frown."
After attending Kelly Starrett's Movement and Mobility seminar some of the attendees and coaches had to do a throwdown. 500m row, 400m run 5 rounds. Is it just me or does Cheyne seem to be enjoying Grant's discomfort way too much!
Today's workout was definitely scalable to anyone that showed up for the 9am and 10am class. An option was half the reps with a 20 minute time limit. Either way it is a scary rough wod that takes a lot of guts to keep going. Great job to all that attended.
"The Gauntlet"
"Jackie"
1000m Row
50 Thrusters(m-45lbs/f-31lbs)
30 Pull-Ups
"Karabell"
3 Snatches(m-135lbs/f-85lbs)
15 Wall Ball(m-20lbs to 10'/f-16lbs to 8')
10 rounds
"Cindy"
5 Pull-Ups
10 Push-Ups
15 Squats
amrap in 30 minutes
Friday, March 26, 2010
"Only a life lived in the service to others is worth living." -Albert Einstein
Austin making sure everyone had enough meat. Eating Rx for time is always a good wod. Thanks to those who came out for Elyse's spontaneous barbecue. My apologies for not getting the word out to everyone who would have loved to stop by and say hi. It boiled down to who ever showed up to class that day knew there was a barbecue that night. One of my faults on getting behind on the blog. Next barbecue will be posted on the blog early. Trying to go unbroken is the goal of this workout, but just like Fran, very hard to do. Big burpees into heavy swings broke most people.
"Spitfire"
21 Kettlebell Swings(m-70lbs/f-44lbs)
21 Double-Under Jump Rope(x5 for singles)
21 Burpees
15 Kettlebell Swings
15 Double-Under Jump Rope
15 Burpees
9 Kettlebell Swings
9 Double-Under Jump Rope
9 Burpees
Thursday, March 25, 2010
"Aerodynamically the bumblebee shouldn't be able to fly, but the bumblebee doesn't know that so it goes on flying anyway."
A bunch jumped in on Elyse's workout to help her transition into doing wods with other crossfitters. She has been training on her own in Alabama in the Samford University weight room. She has inspired her basketball girls and other athletes at the school but they all think she is crazy. Crossfit crazy that is. She admitted that it so much more fun to train with other crossfit crazies.
"Guess Who's Back"
5 Pull-Ups
7 Push-Ups
10 Squats
AMRAP(as many rounds as possible) in 3 minutes
3 minute rest
4 cycles
Wednesday, March 24, 2010
"For purposes of action nothing is more useful than narrowness of thought combined with energy of will."
Elyse Umeda was our surprise CrossFit "guest speaker". She is back in town and will be training in the room through the weekend.
Kelii grabbed the top Rx spot at the 12noon class for the Wall Ball wod with 100 straight shots. I guess he wasn't happy with that, so he came back at the 5:30pm class and did 110. Don't you just love those over-achievers.
We did this strength wod on January 27th. Check your journals and grab a PR.
"Overhead Strength"
1 Press
1 Push-Press
1 Push-Jerk
5 attempts
then...
Max Wall Ball(m-20lbs/f-12lbs to 10')
1 attempt
Tuesday, March 23, 2010
Possible CrossFit Guest Speaker at Tomorrow's 3pm Class
1 comments Posted by Hardass Fitness at 7:08 PM
I am trying to arrange a CrossFit guest speaker for our Wednesday 3pm class. Plan on attending if you are able.
"It's not about the size of the dog in the fight...it's about the size of the fight in the dog."
Today's workout may look a little deceiving. Small numbers, only 10 minutes. It is a smasher. We had no complaints that the workout was too short.
"I'll Take the Burpees"
7 Dumbbell Hang Power Clean Lunges(1 rep each leg)
7 Burpees
Max rounds in 10 minutes
Monday, March 22, 2010
"The greatest weakness of all is the great fear of appearing weak." -Jacques BTNigne Bossuet
We rarely have options for the "Workout of the Day". However, we had 14 people show up for the 6am class and our space is not large enough to have that many bars overhead. Track Star 5 was in no way an easier workout, just a different squat. Everyone got what they came for, a big can of whoopass. =)
"Nancy"
400m Run
15 Overhead Squats(m-95lbs/f-65lbs)
or
"Track Star 5"
400m Run
50 Squats
5rounds
Sunday, March 21, 2010
Coach Cheyne makes the mainsite with this stellar photo of her at the CrossFit Sectionals. Hardass cheering section in full force.
Saturday, March 20, 2010
Today's Workout:
"Kona Lee"
Hawaiian Buffet for Time
Must RX =)
Friday, March 19, 2010
"It is not just about me, but helping and inspiring others" - Baba Akiona
KHON featured a great story of one of our newest members. See Baba's story HERE.
"Annie Does SDLHP"
50 Double-Under Jump Rope(x5 for singles)
50 Kettlebell Sumo Deadlift High Pulls(m-70lbs/f-44lbs)
40-30-20-10
Thursday, March 18, 2010
" If the power to do hard work is not a skill, it's the best possible substitute for it." -James A. Garfield
1831-1881, Twentieth President of the USA
Maila competed in this past weekends "Hawaii's Fittest Athlete". She opened up some pretty attractive blisters on her hands and asked if we could eliminate pull-ups and the like for her birthday Wod. No pull-ups no problem. Still a nasty workout... I think most agreed.
"Maila"
800m Run
33 Wall Ball(m-20lbs/f-12lbs)
33 Push-Ups
33 Sit-Ups
650m Run
18 Wall Ball
18 Push-Ups
18 Sit-Ups
400m Run
7 Wall Ball
7 Push-Ups
7 Sit-Ups
Wednesday, March 17, 2010
"The awareness of our own strength makes us modest." -Paul Cezanne
Today's Workout:
"Bow to the "20"
2o Tire Jumps("20)
7 Knees to Elbows
7 Jerks(m-95lbs/f-65lbs)
7 rounds
Tuesday, March 16, 2010
"The virtue of the camera is not the power it has to transform the photographer into an artist, but the impulse it gives him to keep on looking." -Brooks Atkinson
Thanks to Pat O. for all the great photos posted in previous blogs. Pat also has a lot of photos of the crew going Rx on events outside the box. He is saving the best ones as collateral.
"Helen's Cousin Got Skills"
400m Run
15 Kettlebell Swings(m-70lbs/f-44lbs)
10 second Handstand Hold
12 Pull-Ups
10 Seconds L-Sit Hold
3 rounds
Monday, March 15, 2010
"A great coach always wants to see their team win."
Coach and be coached.
Today's Workout:
"Tabata Thyself"
20 seconds of work
10 seconds of rest
8 rounds
Squats
Sit-Ups
Push-Ups
Burpees
Sunday, March 14, 2010
For those that left a little early... you missed the fun. Pie Throwers on top. Pie receivers on the bottom. Note to self...what goes around tends to come around. Did I post in a previous blog that payback is a bitch. =)
Saturday, March 13, 2010
This last one is payback for those who think I post less than flattering pictures of them on our blog.=) Payback is a bitch.
We duplicated some of the skill elements that were at the Hawaii's Fittest Athlete/CrossFit Sectionals for our room WOD. Here are just a few of our athletes competing at this event.
"Skills Drills"
Tire Jumps - Max reps in 1 minute
2 minutes rest
Toes to Wall - Max reps in 2 minutes
4 minutes rest
Jump Rope - Max reps in 3 minutes
6 minutes rest
800m Run - For time
Friday, March 12, 2010
"I never stay away from workouts. I work hard. I've tried to take care of my body. I'll never look back and say that I could have done more. I've paid the price in practice, but I know I get the most out of my ability." -Carl Yastrzemski 1939-, American Baseball Player
Lori was nice enough to make us all Hardass Fitness Stickers. Please thank her for her efforts. They came out awesome. Members can grab two, thereafter, they will cost you a shiny quarter. We honestly don't care about the money, it is just so no one grabs 20+ just because. We only have 250 so pick them up quick, they are going fast. Thanks for representing your Hardass Family. Yes, Lori will get her double-unders soon. Just wait and see.
"Where Are You"
200m Run
Max Push-ups
max rounds in 20 minutes
Thursday, March 11, 2010
"You can't hire someone to practice for you." -H. Jackson Brown Jr.
This guy has got some mad jump rope skills. Practice...practice...practice. If you really want to master this skill, it is important to practice outside of a WOD. I am going to make a video using two sticks in my hand minus the rope. At least it will look cool.
"Blazin"
30 Double-Unders(x5 for singles)
20 Tire Jumps ("20)
10 Burpees
3 rounds
Wednesday, March 10, 2010
Many things can be counted but may not count, while the few things that can't be counted may count most!
One of these three members has not been in the room for some time. If you know which one, let her know we miss her.Today's Workout:
"One Shot"
1 attempt at max reps for Pull-Ups
then...
2k Row
Tuesday, March 9, 2010
"The mediocre teacher tells. The good teacher explains. The superior teacher demonstrates. The great teacher inspires." -William A. Ward
I am thinking about doing a photo segment of people that we miss seeing in the room. What do you think. Here is the first. If you recognize this person get in touch with them and tell them we miss them.
Today's Workout:
"Grace"
30 Squat Clean & Jerks(m-135lbs/f-95lbs)
then...
650m Run
Monday, March 8, 2010
"Before we set our hearts too much on anything, let us examine how happy are those who already possess it." -Francois De La Rochefoucauld 1613-1680, French Classical Writer
I know you can all relate to how this boy feels. Even though we may act cool, when we surprise ourselves and PR a deadlift it feels awesome.
"Rocked"
13 Deadlift(m-185lbs/f-121lbs)
1 Burpee
12 Deadlifts
2 Burpees
....continue the pattern until
1 Deadlifts
13 Burpees
Sunday, March 7, 2010
Saturday, March 6, 2010
"If you want to be a successful runner, you have to consider everything. It's no good just thinking about endurance and not to develop fine speed." -Arthur Lydiard
As you may have figured out, I don't have my camera to post pictures of our members, so I am resorting to You Tube for a little coaching help.
"Track Stud"
50 Wall Ball
400m Run
4 rounds
1 of the 4 runs has to be a 400m row
Friday, March 5, 2010
"I make money using my brains and lose money listening to my heart. But in the long run my books balance pretty well." -Kate Seredy
The snatch balance requires flexibility and of course balance. This is a great teaching video on avoiding the five major causes of instability in the snatch balance.
"Core Flex"
7 Toes to Bar(2.5 x for toes to wall)
11 Snatch Balance(m-45lbs/f-31lbs)
Max rounds in 15 minutes
Thursday, March 4, 2010
"Beware the unassuming athlete. They are by far the most impressive."
Ron has come down another 2+% body fat. See the detailed video HERE.
"7 Ups" by Josh
7 Kettlebell Swings(m-70lbs/f-53lbs)
14 Pull-Ups
21 Sumo Deadlift High Pull(m-65lbs/f-45lbs)
28 Push-Ups
35 Squats
3 rounds
Wednesday, March 3, 2010
"No animal likes to be caged. A country is no different. Free a nation and watch it thrive."
Coach John B. is on the main site of www.CrossFit.com. I guess they like bombs in the under water photos instead of kettlebells. If you have a cool photo of the benefits you receive from doing our CrossFit workouts consider submitting them to headquarters. More info HERE.
"Strength Day"
Press
3-3-3-3-3-3-3
then...
"Baseline"
500m Row
40 Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups
Tuesday, March 2, 2010
"People are changed, not by coercion or intimidation, but by example."
Great job today! I have to admit that I am very proud to coach each and every one of our members. As I watched one of our classes go after this workout, three things came to mind.
Perspiration - everyone is in a battle to conquer the workout to the best of their ability
Inspiration - energy in the room was very positive and made me want to workout
Zero Intimidation - members supporting each other and cheering each others efforts
I love that the membership is like a family and everyone is so welcoming to new people. I guess when people endure hardship together, it creates a strong bond of friendship.
"Jump Dead Jerk"
20 Tire Jumps(m-24"/f-20")
15 Deadlifts(m-body weight/f-2/3 body weight)
10 Dumbbell Push-Jerks(m-40lbs/f-25lbs)
5 rounds
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