Saturday, July 31, 2010
"Since it has been my lot to find, at every parting of the road, the helping hand of comrade kind to help me with my heavy load, And since I have no gold to give and love alone must make amends, my humble prayer is, while I live -- God, make me worthy of my friends."
Sabrina's last workout in our gym yesterday before moving back to California. She has been a member since May of this year and has made significant improvements. Maybe we will see her at a CrossFit Games event next year. We will miss her lots and lots but she says she is already planning a visit back to Hawaii. She has been a pleasant addition to our family and we are sad to see her go, but I am sure she will find a new CrossFit family close by her new home.
"Bell Crusher"
Dumbbell Snatch(m-50lbs/f-30lbs)
Kettlebell Sumo Deadlift High Pull(m-53lbs/f-35lbs)
Barbell Push-Jerks(m-95lbs/f-65lbs)
Complete 1 minute at each station for max reps
1 minute rest
9am class - 4 rounds
10am class - 5 rounds
Friday, July 30, 2010
"Write it on your heart that every day is the best day of the year."-- Ralph Waldo Emerson
Max has recently returned to our gym and we are glad to have him back. So glad we decided to celebrate his milestone birthday in the only way we CrossFitters know how...a crushing workout. Happy Birthday Max!!
"Max's Dirty 30"
30 Ring Dips
30 Double-Under Jump Rope(x5 for singles)
200m Run
30 Toes to Bar
30 Double-Under Jump Rope(x5 for singles)
200m Run
30 Kettlebell Swings(m-53lbs/f-35lbs)
30 Double-Under Jump Rope(x5 for singles)
200m Run
30 Wall Ball(m-20lbs to 10'/f-12lbs to 10' or 16lbs to 9')
30 Double-Under Jump Rope(x5 for singles)
200m Run
30 Gamer Push-Ups
30 Double-Under Jump Rope(x5 for singles)
200m Run
30 minute cap
Thursday, July 29, 2010
"In our world of big names, curiously, our true heroes tend to be anonymous. In this life of illusion and quasi-illusion, the person of solid virtues who can be admired for something more substantial than his well-knownness often proves to be the unsung hero: the teacher, the nurse, the mother, the honest cop, the hard worker at lonely, underpaid, unglamorous, unpublicized jobs." -Daniel J. Boorstin
Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.
"Roy"
15 Deadlifts(m-225lbs/f-155lbs)
20 Box Jumps(24")
25 Pull-Ups
5 rounds
Wednesday, July 28, 2010
"Men do not fail; they give up trying." -Elihu Root
We have been announcing our 30 day Paleo Challenge all week and here is the official poster done by our very own Lori Iwata. There will be a sign up sheet in the gym starting tomorrow. Coach Josh needs to know how many packets to print out so plan on signing up early. We will keep you informed by e-mail on all the events that are involved. It will be exciting to see all of those involved changing radically over the next 30 days.Workout of the Day:
Snatch
3-3-3-3-3
then...
'08 Gamer- Modified weight
5 Deadlifts(m-135lbs/f-95lbs)
10 Burpees
5 rounds
5 minute cap
Tuesday, July 27, 2010
Workout of the Day:
"Tabata 4 Score"
20 seconds of work - 10 seconds of rest - complete all 8 rounds of one element before moving on
1 minute rest between elements
Ring Push-Ups
Toes to Wall
Kettlebell Squats(m-53lbs/f-35lbs)
Good Mornings(m-45lbs/f-31lbs)
Monday, July 26, 2010
"I am not judged by the number of times I fail, but by the number of times I succeed; and the number of times I succeed is in direct proportion to the number of times I can fail and keep on trying." -Tom Hopkins
Coach John B. confirming his PR 225lb. Clean & Jerk. It is always nice to know that success is not a fluke.
"Back to the Bar"
Clean & Jerks(m-95lbs/f-65lbs) -1 minute max reps
30 seconds rest
Concept 2 Rower - 1 minute max meters
30 seconds rest
Clean & Jerks(m-95lbs/f-65lbs) -1 minute max reps
30 seconds rest
Tire Jumps(m-24"/f-20") - 1 minute max reps
30 seconds rest
Clean & Jerks(m-95lbs/f-65lbs) -1 minute max reps
30 seconds rest
Double-Under Jump Rope
30 second rest
2 rounds
Sunday, July 25, 2010
Saturday, July 24, 2010
"The greatness comes not when things go always good for you. But the greatness comes when you're really tested, when you take some knocks, some disappointments, when sadness comes. Because only if you've been in the deepest valley can you ever know how magnificent it is to be on the highest mountain." -Richard Milhouse Nixon
Double-Click video to watch full screen
Inspired to be better, to try harder and to go longer...often!
"Put the Hurt On"
9am
400m Run
75 Wall Ball(m-20lbs to 10'/f-12lbs to 10' or 16lbs to 9')
400m Run
75 Sit-Ups
400m Run
75 Gamer Push-Ups
10am class
800m Run
100 Wall Ball(m-20lbs to 10'/f-12lbs to 10' or 16lbs to 9')
800m Run
100 Sit-Ups
800m Run
100 Push-Ups
Friday, July 23, 2010
"To stay on the map you've got to keep showing up." -Peter Gallagher
Double-Click Video to watch full screen
Really cool video put out by Again Faster of the 2010 CrossFit Games. Definitely worth watching.
"Ugly Dumbbell"
1 minute max rounds of
5 Deadlifts(m-40lbs/f-25lbs)
5 Hang Squat Cleans(m-40lbs/f-25lbs)
5 Push-Jerks(m-40lbs/f-25lbs)
30 seconds rest
1 minute max reps - Pull-Ups
30 seconds
7 rounds
Thursday, July 22, 2010
"The shadow is what we think of it; the tree is the real thing." -Abraham Lincoln
Here is a great instructional video on the Turkish Getup. Maybe just maybe, practicing it would be good. Just a thought
There are some workouts I see coming and others lay out an unexpected ass woop. This one is the latter. Gotta love it when that happens. Actually I just love it when it is over=)
"Woop"
40 Double-Under Jump Rope(x3 singles)
30 Tire Jumps(m-24"/f-20")
20 Kettlebell Swings(m-53lbs/f-35lbs)
5 rounds
Wednesday, July 21, 2010
"I've done all this stuff because it's fun. It's never been about fame." -Elle Macpherson
We are still pushing that more members practice their double-under jump rope skill. Better learn it quick before we make the Rx double-under crossovers. Then singles will will be x10. =)
Snatch Balance Drill
10 Snatch Balance for the 1st minute(pvc pipe)
add 2 reps every minute on the minute for 6 minutes
then...
Snatch Balance 1-1
2 attempts to find 1 rep max weight
then...
Press 1-1-1-1
4 attempts to find 1 rep max weight
then...
3 minutes max double-unders
Tuesday, July 20, 2010
"Fitness needs to be perceived as fun and games or we subconsciously avoid it." -Alan Thicke
It was all fun and games, CrossFit Games that is.
We were also proud to cheer on MK, who now trains out of CrossFit Fairfax close to her home in DC. MK took 5th place in the Women's Masters competition. Awesome!!!
"Teams of 3"
200m Run
Cleans(m-135lbs/f-95lbs) As many reps as possible while runner is doing 200m run
Burpees - as many reps as possible while runner is doing 200m run
Runner tags lifter
Lifter goes to Burpees
Burpees goes on a 200m run
Max reps in 20 minutes
Monday, July 19, 2010
"Disciplining yourself to do what you know is right and importance, although difficult, is the highroad to pride, self-esteem, and personal satisfaction." Margaret Thatcher
I know I speak for everyone when I same that I am very proud of Elyse Umeda and her 11th place finish at the 2010 CrossFit Games. All of HAF was watching either in person or glued to the computer watching the live video feed in HD. "All for One, One for All"
We decided to program for the room a shorter version of the CrossFit Games Saturday morning workout. Nasty just the same.
"Hellish"
800m Run
43 Kettlebell Swings(m-53lbs/f-35lbs)
34 Pull-Ups
400m Run
32 Kettlebell Swings
23 Pull-Ups
200m Run
21 Kettlebell Swings
12 Pull-Ups
Sunday, July 18, 2010
Some of our other athletes found ways to stay busy during the breaks at the CrossFit Games. They even gathered their own fan base and spectators.
Saturday, July 17, 2010
"Big doors swing on little hinges." -W. Clement Stone
The Saturday morning CrossFit Games workout started with a stretched our Helen workout that consisted of:
1200m Run
63 Kettlebell Swings(53/35)
36 Pull-Ups
800m Run
42 Kettlebell Swings
24 Pull-Ups
400m Run
21 Kettlebell Swing
12 Pull-Ups
then...
within competitors had 90 seconds to complete a max push-jerk.
This workout really drove Elyse to the front of the pack with a fast completion time and a push-jerk of 155lbs. Maybe this wod will show up at our next BIG SATURDAY!
Workout of the Day:
"Dumbbell Crush"
20 Weighted Squats-dumbbells in rack position(m-45lbs/f-25lbs)
10 Dumbbell Push-Jerks(m-45lbs/f-25lbs)
5 Overhead Dumbbell Standing Lunges(m-45lbs/f-25lbs)
200m Run
9am Class - Max rounds in 20 minutes
10am Class - Max rounds in 30 minutes
Friday, July 16, 2010
"The ultimate 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.
Elyse's first event and some of those there to cheer her on.
First day at the Home Depot Center in Carson, CA. The first event happened just after the National Anthem was sung with two fighter jets passing over the stadium. Chicken skin of sure. Next year I will definitely propose that Maila sing the National Anthem at the opening ceremonies.
"Widdle me Down"
21 Kettlebell Swings(m-53lbs/f-35lbs)
21 Dumbbell Hang Power Cleans(m-45lbs/f-30lbs)
21 Wall Ball(m-20lbs to 10'/f-12lbs to 10' or 16lbs to 9')
400m Run
15 Kettlebell Swings
15 Dumbbell Hang Power Cleans
15 Wall Ball
400m Run
9 Kettlebell Swings
9 Dumbbell Hang Power Cleans
9 Wall Ball
400m Run
Thursday, July 15, 2010
"I'm going to go down swinging... I'm sure as heck not going to go home and say I had a bad tournament." -Andre Agassi
Carson had a recent trip to the mainland to compete in the Junior National Championship Judo Tournament. Bringing home the Silver medal was a great reward for all his hard work in the room.
See January 22, 2010
"SuperFly"
20 Good Mornings(m-45lbs/f-31lbs)
20 Toes to Wall
200m Run
Max rounds in 20 minutes
Wednesday, July 14, 2010
"Tenderness and kindness are not signs of weakness and despair, but manifestations of strength and resolutions." -Kahlil Gibran
The 6:30pm crew helped Coach Pat celebrate his belated birthday. Yes it was from McDonalds and yes Pat loved it. Coach Pat was not only an original member he helped in building out the current space we are in.
Overhead Squats
10-10-10-10
Sub: Front Squats
then...
"Baseline"
500m Row
40 Squats
30 Sit-Ups(Anchored no abmat)
20 Push-Ups
10 Pull-Ups
Tuesday, July 13, 2010
"I've always found that anything worth achieving will always have obstacles in the way and you've got to have that drive and determination to overcome those obstacles on route to whatever it is that you want to accomplish." -Chuck Norris
This is Jan's second birthday workout in our room. She has been with us from the beginning and yet she is still making progress on all her movements. Her support and Aloha for HAF is endless and we appreciate all that she does for us.
"Jan"
3 minute max reps at each station
1 minute rest between each element
Concept 2 Rower
Wall Ball(m-20lbs to 10'/f-12lbs to 10' or 16lbs to 9')
Toes to Wall
Tire Jumps(20")
Lunges with Medicine Ball(m-20lbs/f-12lbs)
Push-Ups
Monday, July 12, 2010
"Philosophy is common sense with big words." -James Madison
This is the final draft of the Elyse Umeda Games shirt. They should be ready to purchase on Tuesday afternoon. Bring your cash, $20 for members, we want to make sure members get theirs before we take it up to LA.
Some of you may remember Coach Pat's birthday wod from last year. We programmed it on a BIG SATURDAY it took many people 45 minutes to 75 minutes to complete. Well we still want to help Pat celebrate his birthday but this year we are making it a sprint. As you know in CrossFit, short doesn't mean easy it just means not long. Happy Birthday Coach Pat!!
P.S. Coach Pat brought his paddling crew in on Sunday to do his Original Wod.
"Quarter Von"
400m Run
25 Deadlifts(m-135lbs/f-95lbs)
25 Pull-Ups
25 Sit-Ups
25 Push-Ups
25 Squats
25 Burpees
400m Run
Sunday, July 11, 2010
Saturday, July 10, 2010
"The only thing I want to be able to do is come in and learn, go out there and compete, show what I am capable of doing and try to get better." -Brian Griese
Read more about the Inagural CrossFit/USA Weightlifting Open. This is the first event of it's kind, a sanctioned USAW event combined with CrossFit!
Read the Press Release on the USA Weightlifting site.
"The Crossfit / USA Weightlifting Open will feature athletes competing in three disciplines: the Olympic-style snatch and clean & jerk as well as a third CrossFit event called the Triplet. The Triplet will be as many rounds as possible in 10 minutes of 6 squat cleans (55kg men / 30kg women), 12 pull-ups and 24 double unders," said USA Weightlifting CEO Rick Adams (Colorado Springs, CO). "The Crossfit / USA Weightlifting Open will feature athletes competing in three disciplines: the Olympic-style snatch and clean & jerk as well as a third CrossFit event called the Triplet. The Triplet will be as many rounds as possible in 10 minutes of 6 squat cleans (55kg men / 30kg women), 12 pull-ups and 24 double unders," said USA Weightlifting CEO Rick Adams (Colorado Springs, CO).
Some of our members have asked "what is the difference between the normal Saturday 10am class and BIG SATURDAY. I totally understand the question since we have made the Saturday 10am class the advanced "gamer" class just after the Sectional CrossFit Games. We always do longer workouts than the 9am class and it is always uncoached since the coaches are participating in the WOD. The difference is the length. To qualify for a BIG SATURDAY wod it means that nobody is expected to complete the class in less than 30 minutes. We normally put a 60 minute cap on the workout but some athletes will ignore it and "finish when they finish." In the past we have gone "out of the room" for BIG SATURDAY. I think we are due for another field trip. Let's plan an outdoor BIG SATURDAY for the month of August. Any suggestions??
"Scary-Go-Round"
Squat Clean(m-95lbs/f-65lbs)
Double-Under Jump Rope
Rest
Sumo Deadlift High Pulls(m-95lbs/f-65lbs)
Double-Under Jump Rope
Rest
Thrusters(m-95lbs/f-65lbs)
Double-Under Jump Rope
Rest
Max reps in 1 minute at each station
9am class - 2 rounds
10am class - 4 rounds
Friday, July 9, 2010
"A dream doesn't become reality through magic; it takes sweat, determination and hard work." -Colin Powell
The design we will be submitting to the printer for the next t-shirt. This will be an Elyse Umeda fund raiser shirt. The cost is $2o for members. They should be ready for pick up by Tuesday.Taking the dumbbells overhead is the "monster in the middle" that make this workout a big challenge, especially the closer you get to Rx weight. Trying to go unbroken is mentally and physically rough. If this is no problem for you, then pushing the run as hard as possible would be the way to dial up the intensity.
"Jerk Fever"
400m Run
20 Dumbbell Push-Jerks(m-45lbs/f-25lbs)
10 Pull-Ups
4 rounds
Thursday, July 8, 2010
"Live your life each day as you would climb a mountain. An occasional glance toward the summit keeps the goal in mind, but many beautiful scenes are to be observed from each new vantage point. Climb slowly, steadily, enjoying each passing moment; and the view from the summit will serve as a fitting climax for the journey." -Harold V Melchert
After being inspired last week by Kina'u's trek up Kokohead with kids in tote, I decided to take my 3 year old daughter Kili Mai. She made it up 300 steps on her own before requesting a ride. She wants to go all the way to the bridge on her own next time. Sounds like a "Little Miss CrossFitter" might be a WodKilla in the future.
"Chrissy Swings One Arm"
30 Burpees
25 One-Arm Russian Swings(m-44lbs/f-26lbs)
25 Burpees
25 One-Arm Russian Swings
20 Burpees
30 One-Arm Russian Swings
15 Burpees
35 One-Arm Russian Swings
10 Burpees
40 One-Arm Russian Swings
5 Burpees
45 One-Arm Russian Swings
Wednesday, July 7, 2010
"When you see a rattlesnake poised to strike you, do not wait until he has struck before you crush him." -Franklin D. Roosevelt
Poised and ready for actions
It is always nice to go back in your journal and pick a workout to repeat to check for improvement. Many of you smashed your old PR's by pretty big margins. Congratulations!!!
"Dead Man's Shuffle"
See September 22, 2009
Deadlift
1-1-1-1-1-1-1
then...
Lateral Shuffle
18 feet - down and back = 1
4 the first minute
Add 1 every minute on the minute
Up to 10 rounds(13 shuffles)
Tuesday, July 6, 2010
"Tight muscles can only lead to less than perfect movement" - Coach K
We had our first yoga class in our space today with 10 of our members participating. Everyone enjoyed the opening experience. It proved to me how tight I really am and the need to stretch those muscles. It can only make us better CrossFitters. We will have a repeat next week Tuesday, July 12th at 10am. Be there or be tight=)"Annie Loves Tire Jumps"
Double-Under Jump Rope(x5 for singles)
Sit-Ups
Tire Jumps(20")
50-40-30-20-10
Monday, July 5, 2010
"You may be a redneck if... your lifetime goal is to own a fireworks stand." -Jeff Foxworthy American, Comedian Quotes
We have set a new record for the amount of people at one class. It is now 21. Hope everyone had a great 4th of July yesterday. This workout is appropriately named.
"Will Breaker"
Pull-Ups
Clean Ball(m-20lbs to 10'/f-12lbs to 10' or 16lbs to 9')
Burpees
14-13-12-11-10-9-8-7-6-5-4-3-2-1
Yes this means 14 of each then 13 of each and so on...
Clean Ball is a medicine ball clean straight into a wall ball throw followed by a full squat catch
Sunday, July 4, 2010
Saturday, July 3, 2010
"You should've seen her face. It was the exact same look my father gave me when I told him I wanted to be a ventriloquist."
- George Costanza - Seinfeld -In The Cafe
This is a bowl of salad not a plate. The good thing about eating a lot of veggies is that you can eat a lot of it. =) This is simply called "The Big Salad"
"Stay Together"
10 Dumbbell Shoulder to Overhead(m-45lbs/f-30lbs)
10 Overhead Plate Lunges(m-45lbs/f-25lbs)
10 Kettlebell Sumo Deadlift High Pull(m-70lbs/44lbs)
200m Run
9am class 5 rounds
10am class 7 rounds
2 to 3 people per group. All members of the group must complete the reps before heading out on the run together. The group can split up on the run, but all have to be back in the room to start the reps. Only one member of the group has to touch the back wall. Extra burpees can be done if desired instead of resting and waiting for your partners. Burpees will be added as a bonus to your finish time.
Friday, July 2, 2010
"We're all in the same garden. I hope you're not eating from the wrong tree." -Justin Holland
Another photo of what a Paleo day looks like. Based on yesterday's blog photo, the questions ranged from 1) is all that food for one meal? or 2) is that your meals for the week? The answer is that the pictures are my meals for the work day. I eat breakfast and dinner at home and pack my food in a cooler for the work day. Being on an organized structured meal plan like the Paleo Diet means a lot of pre-planning. Spontaneous eating and grabbing something on the go don't work to well.
p.s. The Mirror Pond is allowed on the Paleo Diet but limited to just one beer. And yes it is for after work only, never ever during work.
"While You Were Out"
200m Run
400m Run
650m Run
7 Deadlifts(m-185lbs/f-115lbs)
11 Dumbbell Hang Power Cleans(m-45lbs/f-30lbs)
15 Push-Ups
Partner workout. Do as many rounds of 7-11-15 movements as possible while your partner is running. When running partner returns, switch. On second and third round pick up exactly where you left off.
Thursday, July 1, 2010
"Gluttony is an emotional escape, a sign something is eating us." -Peter De Vries
Wanting to change your eating habits for better results in performance and aesthetics. We will be starting a Paleo Diet 30-Day Challenge in August. Stay tuned for more details on how to get involved. The sweet potato pictured above is outside of the normal "paleo" guidelines, however, it is included for the "Paleo Diet for Athletes" and also a Robb Wolf influence. Check the blog for more details.
"Pistol Runner"
Pistols(sub Squats x3)
Kettlebell Sumo Deadlift High Pull(m-70lbs/f-44lbs)
Toes to Bar(sub Toes to Wall x2)
200m run between each triplet
14-12-10-8-6-4-2
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