HARDASS FITNESS

The 4th of July falls on a Sunday this year so as usual, we will be closed. We will have our regular class schedule on Saturday and Monday. We hope everyone will have a safe and fun celebration with friends and family.

"Strength Day - Overhead

1 Press

2 Push-Press

3 Push-Jerks

6 attempts

then...

650m Run or Row

Next week Tuesday we will have our very first Yoga class in the room. Monica Ross of Open Space Yoga will be teaching a class on Tuesday, July 6th at 10am. For this first class, ALL MEMBERS are welcome to attend. In the future the additional yoga class will be for those who are on our "unlimited classes" membership. This is a trial program and for the month of July. Click HERE to find out more about Monica Ross.

Pull-Ups -As many reps as possible in 30 seconds

Rest - 30 seconds

Push-Ups -AMRAP in 30 seconds

Rest - 30 seconds

Wall Ball(m-20lbs to 10'/f-12lbs to 10' or 16lbs to 9') -AMRAP in 30 seconds

Rest - 30 seconds

7 rounds

Elyse has just 18 days to the CrossFit Games. Thought I'd post the trailer just in case you missed it on the mainsite. Click HERE to download movie trailer.

Today's workout is a partner workout. One partner is trying to get in as many swings as they can while their partner is doing 10 clean & jerks. As soon as the 10 c&J reps are completed the partners switch. Every minute you are rudely interrupted by 3 burpees. This workout is scored only in reps for the kettlebell swings.

"When to Rest"

Partner Workout

10 Clean & Jerks(m-95lbs/f-65lbs)

Max reps Kettlebell Swings(m-53lbs/f-35lbs)

Every minute on the minute stop whatever you are doing and do 3 Burpees then resume

15 minutes

At the CrossFit Sectionals one attempt at a 225lb clean and jerk was a skill test that not a lot of participants were able to complete. Coach John B. earns his redemption. For those of you that are wondering, the gym is at his workplace.

Just as we did "Fran" earlier in the week, we decided to stretch out the classic CrossFit benchmark workout "Fight Gone Bad". This should give you your theoretical highest scoring "FGB". Those who participated will agree, its longer and just as brutal.

Workout of the Day:

Here is the link for the list of competitors for the CrossFit Games including our own Elyse Umeda. See Stats from all those who are participating.

It is always nice to finish off the week with a body weight workout. They always seem easy when written on the whiteboard. But as we know, there is no such thing as an easy wod. 10 toes to bar can be substituted for 25 toes to wall.

"Fried"

25 Push-Ups

25 Sit-Ups

10 Toes to Bar

5 rounds

Many of you have had a chance to climb the Kokohead stairs. When doing it for time it is a great CrossFit workout and a great accomplishment. Thank you so much to Kina'u for sending this inspiring letter. Enjoy!!

I just wanted to say thanks to the HAF coaches for helping me get in shape, tone up and show my children that staying fit is a way of life. I'm not ready for the crossfit games but thanks to HAF, I"m ready to take on more challenges and again show my children that being active and fit is a way of life. Since it's summer, we have longer hours and also more time with the kids. I'm trying to mix in fun and fitness and learning and so far everyone is enjoying it. Today, we were going to tackle Makapu`u but at the last minute decide on Koko Head Stairs. I know, it's a bit gutsy with children but I've seen others up there so I figured why not? We started with five (my sister, her daughter age 6, Makana age 9, Kala`i age 2, and myself). The rest of the children did great! Kala`i made it to stair 400 before asking to be carried! I had my doubts but thought let's try it. I managed to carry him the rest of the way while the two girls made it on their own. It would have been a struggle if I didn't have the HAF coaches to help get me in shape and stay fit. I tried to use the lifting and carrying techniques I learned and it really wasn't a struggle to carry Kala`i up. Thanks again! On the way down, Kala`i wanted to do it "all by myself" but I finally convinced him that a piggy back would be less slippery and faster. Again, without CrossFit, it would have been long and painful. (Just a side note - this WOD was done in the afternoon after this morning's Strength WOD and RIP blitz workout). I'm sure I'll be feeling it tomorrow but at least I felt good then and now.

Here is a great twist on the benchmark CrossFit workout called "Annie". Swapping out kettlebell swings for sit-ups changes this workout entirely. Post thoughts to comments on preferences.

"Anniebell"

Double-Under Jump Rope

Kettlebell Swings(m-53lbs/f-35lbs)

50-40-30-20-10

Here is a great coaching video from CrossFit Headquarters

Five attempts to your heaviest SDLHP. Must be 7 consecutive reps.

Sumo Deadlift High Pull

7-7-7-7-7

then...

"The Ripper"

250m Row

20 Tire Jumps(20")

10 Burpees

We decided to take Fran and break it up a bit. If you think it is easier this way give it try and post to comments your thoughts.

Workout of the Day:

"Interval Fran"

1 minute max reps Thrusters(m-95lbs/f-65lbs)

1 minute rest

1 minute max reps Pull-Ups

1 minute rest

4 rounds

Congratulations to Lin who attended the CrossFit Level 1 Certificate this past Saturday.

We took our benchmark "Track Star" workout and spiced it up a little by shortening the run and going with an Overhead Squat. That bar never felt so heavy.

Workout of the Day:

"Little Big Track Star"

200m Run

50 Overhead Squats(m-45lbs/f-31lbs)

4 rounds

How many people can we get to do wall ball at the same time. 20+???

We chose an element from each day this week and through it into this Saturday Wod. It was a team workout of sorts. While one partner was running a 200m run the other partner was trying to do as many reps as possible in that time frame. As soon as your partner made the tag you switched. The money is in the double-unders at the end and groups tried to get there a second time within the 20 minutes. No luck!

"The Recap"

Dumbbell Progression(m-45lbs/f-30lbs)

Wall Ball(m-20lbs to 10'/f-12lbs to 10' or 16lbs to 9')

Kettlebell Swings(m-53lbs/35lbs)

Push-Ups

Double-Under Jump Rope

200m Run

Max reps in 20 minutes

Strength is always relative. I cannot image a 474lb deadlift much less doing it with one hand.

We grouped up in teams of 2-4 and rotated the movements. This meant there were at least a few people on each element at a time. It was recommended to alternate the strength(deadlifts & pull-ups)and the breather(double-unders & tire jump) elements...but it just a recommendation.

"Tabata Strong Breath"

Deadlifts(m-185lbs/f-115lbs)

Double-Under Jump Rope

Pull-Ups

Tire Jumps(20')

20 seconds of work

10 seconds of rest

8 rounds - all 8 rounds are done on one element before moving on to the next

2 minute rest between each element

Here is a picture of the Home Depot Center Sports Complex. This is the site for the 2010 CrossFit Games. It definitely gives you an idea of where our sport is heading.

Jai's birthday workout made "Track Star" with 50 squats per round out of consideration. But we found an adequate swap. Congratulations to all members who made huge leaps in their 1-rep max pull-ups.

"Grounded Track Star"

400m Run

25 Push-Ups

25 Sit-Ups

4 rounds

Skill/Strength

5 attempts at a 1 rep max weighted pull-up

Britt(15) practices her 5-rep Jerk

We strongly encouraged our members who are still learning the jerk to practice with a lighter weight and more reps. 1-rep max attempts are reserved for those with experience and confidence, especially when dropping under a weighted bar.

Jerks

1-1-1-1-1-1-1

then...

Kettlebell Swings(m-53lbs/f-35lbs)

max reps in 3 minutes

Jai's birthday was on Saturday, June 12th. We used those numbers to create this simple yet brutal workout. Making it 20 rounds is not as easy as it might seem. Jai continues to make significant progress on his training as well as always being a positive and supportive energy in our room. Happy Birthday Jai!

6 Pull-Ups

12 Wall Ball(m-20lbs to 10'/f-12lbs to 10' or 16lbs to 9')

Every minute on the minute for 20 minutes

As promised, Todd dropped off the applications for the Honolulu Marathon. Surprisingly, a lot of members are interested in starting their training for the Big Run. It is essential to train for this type of distance. The early sign-up fee is $45 that ends June 26th. Pick up your application today.

Here is a workout that the finishing movement of the 5th rep can be blended right into the 1st rep of the next movement. Must finish the 200m run to complete the round. No one was able to get 7 rounds. Give it a try and be the first.

"Blend"

5 Dumbbell Deadlifts(m-45lbs/f-30lbs)

5 Dumbbell Hang Power Cleans(m-45lbs/f-30lbs)

5 Dumbbell Front Squats(m-45lbs/f-30lbs)

5 Dumbbell Push-Press(m-45lbs/f-30lbs)

5 Push-Ups

5 Burpees

200m Run

Max rounds in 15 minutes

Maria wanted to do a repeat of last year's birthday wod. This year she is able to do double-unders and regular(unbanded) pull-ups. Awesome improvement!! This workout seemed to go on forever, but very memorable. Maria comes from the Ironman triathlete background, so she is used to workouts that go on forever. Happy Birthday Maria! HAF loves you!!(not sure about your wod)

"Complete Repeat - Maria's Birthday Wod"

43 Burpee Buy-In (one time)

then...

400m run

6 Power Cleans(m-135lbs/f-95lbs) floor to shoulders

17 Kettlebell Swings(m-53lbs/f-35lbs)

10 Pull-Ups

67 Double-Unders (sub: 167 single jump rope + a 30 second penalty)

9am Class 3-5 rounds

10am Class 7 rounds - 1 hour cap (yes..it is big saturday)

Ultra-Speed Cable Jump Ropes are in. $15. Pick one up if you like. We only ordered another 10 ropes so they are going fast.

Great way to spend a day off (if you are lucky enough to have it). This is a 16.5 minute workout with a Fight Gone Bad feel except it last for 6 rounds. Awesome!

"Kamehameha Day Guantlet"

max reps in 30 seconds at each station

Rope Climb

Deadlifts(m-135lbs/f-95lbs)

Kettlebell Sumo Deadlift High Pulls(70lbs/44lbs)

Overhead Squats(m-95lbs/f-65lbs)

Tire Jumps(20")

1 minute rest

6 rounds

This is a photo that had to surface sooner or later. Safety First!! Cheyne's love for one-arm movements has no end.

15-12-9 rep rounds

Left Side

One-Arm Dumbbell Thruster(m-45lbs/f-25lbs)

One-Arm Push-Ups(m-toes/f-knees)

200m Run

Switch to Right Side

Max knows his CrossFit. He recently wrote a paper that was featured in a program called "Iolani Writes" as most creative. It tells of how the tortoise beat the hare at the CrossFit Games. Really creative and cool. See a copy HERE.

Strength

1 Power Clean into 3 Front Squats

7 Attempts for max weight

then...

Max reps of Double-Under Jump Rope in 3 minutes

Todd was featured on the mainsite of CrossFit Endurance on June 5th. Todd is both an avid CrossFitter as well as a competitive triathlete. A good coach is always looking for improvements. This is Todd's opinion of this photo, "This is what tired OLD guys look like toward the end of a 25 mile bike ride...horrible form(head too high, butt too forward)!!! I on the other hand see a coach who practices what he preaches. He promised to bring in the entry forms for the Honolulu Marathon. Early entry for local residents is going on now for $45. Who is game?

"Helen"

400m Run

21 Kettlebell Swings(m-53lbs/f-35lbs)

12 Pull-Ups

3 rounds

Congratulations to Horace of Ho'okena who recently walked away with multiple Hoku awards at last weeks event including Group of the Year. Be sure to congratulate him next time you see him in the room.

This is a workout to take your breath away. At face value, most look at this wod and think,"now this is a wod I can destroy" only to be taken captive and brought in line with reality. The truth is everything is doable, it is the attempt to go unbroken

"Mover Breather"

20 Wall Ball(m-20lbs to 10'/f-12lbs to 10' or 16lbs to 9')

15 Push-Ups

10 Burpees

5 Tuck Jumps

200m Run

5 rounds

Congratulations to Coach Josh for successfully completing the Honu Half Ironman on the Big Island. He has a new PR with a time of 6:43. That is 55 minutes faster than his last attempt.

Workout of the Day: Regional Workouts

The HAF crew+ out on First Friday. We started off at Gordon Biersch to hear Maila and Ben rock the house. You can get a copy of Ben and Maila's new CD at the Wedding Cafe and www.mele.com. Photos on First Friday are no longer permitted after 11pm.=) Beware if you are posing for a picture after 11pm...it is sure to end up on Facebook...now is that what you want. Think about it.

"Drop In"

Pull-Ups

Barbell Press(m-95lbs/f-65lbs)

Push-Ups

Dumbbell Thrusters(m-45lbs/f-30lbs)

Burpees

10-9-8-7-6-5-4-3-2-1

2 athletes per group, players can arrange the order as they please, but once the order is set there is no changing. Passing can happen during the body weight movements(pull-ups, push-ups and burpees) Since there is only one bar and one set of dumbbells per group there can be no passing during those movements. If an athlete is stalled waiting to get on the bar or dumbbells they can either rest or squat. If they squat, they can take two seconds off their finish time per squat.

DOUBLE CLICK ON VIDEO TO VIEW FULL SCREEN

Elyse Umeda practicing her Turkish Get-Ups. Nice video quality, would be even nicer if it was under a Hawaiian sky.

Today's workout introduces a skill that many are not familiar with. The Thursday coaching crew(John, Josh & Cheyne) came up with this workout because they are far superior than I in the Turkish Get-Up movement(I totally suck at it) and 1-arm movements are Cheyne's current specialty. TGUs take practice, getting up is easy if the weight is light, but when the weight gets heavy perfect form is required.

"Odd Enough"

5 Right Arm Deadlifts(m-135lbs/f-95lbs)

3 Right Arm Turkish Getups(m-65lbs/f-45lbs)

7 Right Arm Push-Press(m-65lbs/f-45lbs)

Then Left Arm

3 rounds

I thought it was picture worthy to share our recycle bin. Keep in mind some beverages are probably pre-wod(starbucks), in-wod(coconut water and water), and post-wod.(muscle milk, beer). Some are for performance enhancement and some are just fun. And yes the Mirror Pond is mine(and Di) I am not saying if it is pre,in or post. Guess? CrossFit Critics can have at it...just showing the facts. The items depicted in this photo neither endorse or advocate any one product;) - like what you like, hate what you hate, but don't judge =) okay I'll judge...who drinks light beer?

We have never done bench press in a room wod for the whole time we have been open(over 2 years) even though it has been done in the benchmark workout "Linda" by the coaches and in special training segments. This is largely due to the limitations on benches (2) and the constant need for a spotter if someone should get in trouble. Just a few weeks ago, I almost got rid of the benches since they take up necessary space in our gym. Since I didn't, we might as well put them to use.

Strength Day

Bench Press

5-5-5-5-5

then...

Wall Ball(m-20lbs to 10'/f-12lbs to 10' or 16lbs to 9')

max reps in 3 minutes

If you thought Chelsea was a challenge, then you haven't tried "Brenna". We had only 3 athletes who completed all 20 rounds at Rx weight. Great workout in honor of a great member, Happy Birthday Chris!!

"Brenna"

Every minute on the minute for 20 minutes complete the following:

1st minute:

5 Pull-Ups

10 Push-Ups

15 Squats

2nd minute:

5 Deadlifts(m-95lbs/f-65lbs)

5 Power Cleans(m-95lbs/f-65lbs)

5 Ground to Overhead(m-95lbs/f-65lbs)

Alternate between 1st and 2nd minute programming for 20 minutes. (10 rounds of each for a total of 20 rounds) Must complete all reps within each minute to continue. Score is base on how many continuous completed rounds achieved.