Thursday, September 30, 2010
"Don't worry when you are not recognized, but strive to be worthy of recognition." -Abraham Lincoln
Both Elyse and Josh are headed up to the inaugural CrossFit/USA Weightlifting Open held at the Cheyenne Mountain Resort in Colorado Springs this weekend. We are wishing the best of luck at this event.It is going to be hard to PR your Karen time when it is preceded by a 5x5 of OHS. Life is not always about PR's, sometimes it is just doing what lies before you.
Strength Day
Overhead Squats
5-5-5-5-5
then...
"Karen"
150 Wall Ball(m-20lbs to 10'/f-12lbs to 10' or 16lbs to 9')
Wednesday, September 29, 2010
"Let your actions always speak for you, but be forever on guard against the terrible traps of false pride and conceit that can halt your progress. The next time you are tempted to boast, just place your fist in a full pail of water, and when you remove it, the hole remaining will give you a correct measure of your importance." -Og Mandino
I know some of you thought you were going to get "one of these". But no.. no quadruple wod today. Just adding a little run to the Benchmark workout known as "Annie". And yes, that is my daughter... she must take after her mom.=) oops! I'm in trouble now..looks like someone IS going to get one of these.
"Run Annie Run"
50 Double-Under Jump Rope(x5 for singles)
50 Sit-Ups(Abmat, no anchor)
200m Run
40 - 30 - 20 - 10
Tuesday, September 28, 2010
"Women wish to be loved not because they are pretty, or good, or well bred, or graceful, or intelligent, but because they are themselves." -Henri Frederic Amiel
Once in awhile we get a gender exclusive class. The next time it happens to be all men, what are the chances that we can get them to strike the same pose???Monday started out with a double wod and today we are doing a triple wod. What do you think is in store for tomorrow??
Strength Day
1 Press
2 Push-Press
3 Jerks
5 attempts
then...
Tire/Box Jumps(20") max reps in 3 minutes
then...
L-Sit accumulated seconds in 3 minutes
Monday, September 27, 2010
"If you want to increase your success rate, double your failure rate." -Thomas John . Watson, Sr
Starting off the week with a double wod. Aren't Mondays just awesome!!
"Dead Push 150"
15 Deadlifts(m-135lbs/f-95lbs)
15 Push-Ups
10 rounds
then...
800m Run
Sunday, September 26, 2010
Saturday, September 25, 2010
"You can give without loving, but you can never love without giving." -Robert Louis Balfour Stevenson
Such an epic day for our Fight Gone Bad Fundraiser. Hardass Fitness/CrossFit Hawaii raised $2,55o to the total amount of almost $1.5 million collected worldwide. Special thanks to:
Tiffany Bove
John Bentley
Sabrina Nguyen-Schermer
Loren Jerlow
Jay Garces
Gay Tanaka
Kimo Kockelman
If you donated to any of the names above you are responsible for the success of this event and we thank you for your generosity.
Workout of the Day:
"Fight Gone Bad"
Max reps for 1 minute at each station
Wall Ball(m-20lbs to 10'/f-12lbs to 10' or 16lbs to 9')
Sumo Deadlift High Pull(m-75lbs/f-51lbs)
Tire Jump(20")
Push-Press(m-75lbs/f-51lbs)
Concept 2 Rower
1 minute rest
3 rounds
Friday, September 24, 2010
"We have to keep trying things we're not sure we can pull off. If we just do the things we know we can do... you don't grow as much. You gotta take those chances on making those big mistakes." -Cybill Shepherd
See... I knew everyone loves pull-ups...right?? We can learn a lot from our keiki.
Adding an additional element to the benchmark workout Helen makes for the time in the room a tad longer.
"Pit-Stop Helen"
400m Run
21 Kettlebell Swings(m-53lbs/f-35lbs)
12 Pull-Ups
30 Sit-Ups(abmat/no anchor)
3 rounds
Thursday, September 23, 2010
"It is in the compelling zest of high adventure and of victory, and in creative action, that we find our supreme joys." -Antoine De Saint-Exupery
This is Victoria's 2nd birthday wod with us since she has been a member over 2 years. The penalty for missing your birthday wod is that you have to do it twice in a row. Hangovers are no excuse. I'm just saying. Happy Birthday Victoria!!
"Victoria"
23 Toes to Wall
23 Good Mornings(m-45lbs/f-31lbs)
23 squats
23 Lunges
4 rounds
Wednesday, September 22, 2010
"Whether or not you reach your goals in life depends entirely on how well you prepare for them and how badly you want them. You're eagles! Stretch your wings and fly to the sky." -Ronald McNair
Opening up is always important both pre and post wod. That has to be Tiff in the background with her forehead on the floor. Must be nice to be so limber.This was a most memorable blast from the past. If you missed today's workout, consider making it up on another day. It is a workout you will you will talk about for a week and probably never forget.
"Death by Overhead Plus"
Press(m-65lbs/f-45lbs)
max reps in 3 minutes
Rest - 3 minutes
Push-Press(m-65lbs/f-45lbs)
max reps in 3 minutes
Rest - 3 minutes
Push-Jerk(m-65lbs/f-45lbs)
max reps in 3 minutes
Rest - 3 minutes
Burpee payback - All burpees must be paid during the rest phase immediately following the work phase.
Press - for every three seconds that the bar was in an upward motion you owe 1 burpee
Push-Press - every time you lower the bar to your waist you owe 1 burpee, set the bar on the ground = 2 burpees. Keep the bar in the rack position = 0 burpees
Push-Jerk - every time you lower the bar to your waist you owe 2 burpees, set the bar on the ground = 5 burpees
Tuesday, September 21, 2010
"No one ever attains very eminent success by simply doing what is required; it is the amount and excellence of what is over and above the required, that determines the greatness of ultimate distinction."
Lin is Level 1 CrossFit Certified and a great athlete. I'm sure she enjoyed tearing through her Birthday Wod. What...no birthday burpees. Sometimes we like to break the norm. Happy Birthday Lin!!
"Lin"
9 Power Cleans(m-135lbs/f-95lbs)
21 Double-Under Jump Rope
33 Squats
400m Run
3 rounds
Monday, September 20, 2010
"Wine is bottled poetry." -Robert Louis Stevenson
Nothing quite like dropping a big bomb in a small package to start things off for the week. I know it looks like we are having fun in wine country, but we are truly missing everyone back home. No.. really..sip, sip!! =)
"No.7 Bomb"
7 Dumbbell Hang Squat Cleans(m-40lbs/f-25lbs)
7 Burpees
7 Tire Jumps(m-24'/f-20")
7 rounds
Sunday, September 19, 2010
Saturday, September 18, 2010
"Always treat a famous person as if they're not, and a person who's not as if they were." - Adam Lawrence
Teiana is a young athlete with constantly improving skills. She has been taking her CrossFit conditioning onto the volleyball court. For all of us who wish we started CrossFit when we were 12, then your wish is to be Teiana. Happy Birthday Teiana!!!
"Teiana"
18 Sit-Ups
18 Push-Ups
18 Pull-Ups
18 Squats
1 Circle Run
5 rounds
Friday, September 17, 2010
"A short list of my favorite words: home, free & cheers! Not necessarily in that order"
CrossFit is a way to start your birthday celebration and there are other ways to finish it.
Lots of Birthday workouts lined up for the week, but we can't forget to bless the coaches with the same level of respect as our members. Thus I was fortunate to find a list of workouts titled, "Unfavorable"(junk) that Josh would not want to see show up in a WOD. Well of course we had to use it.
"Josh by Golly"
650m Run
30 Wall Ball(m-20lbs to 10'/f-12lbs to 10' or 16lbs to 9')
650m Run
30 Tire Jumps(m-24"/f-20")
400m Run
20 Wall Ball
400m Run
20 Tire Jumps
200m Run
10 Wall Ball
200m Run
10 Tire Jumps
30 minute cap
Thursday, September 16, 2010
"Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude." -Thomas Jefferson
Shelly has been a member for just a few months but has been constantly improving on all aspects of her fitness, especially since the Paleo Challenge. Happy Birthday Shelly!!
"Shelly"
10 Deadlifts(m-225lbs/155lbs)
10 Knees to Elbows
10 Kettlebell Swings(m-70lbs/m-53lbs)
10 Burpees
1 Circle Run
4 rounds
Wednesday, September 15, 2010
"Whenever you're in conflict with someone, there is one factor that can make the difference between damaging your relationship and deepening it. That factor is attitude." -Timothy Bentley
This will be our last practice before the Big FGB5 event on September 25th. Please log onto www.FGB5.org to donate, register your page our gather more info on this grand fundraiser. CrossFit has a $2 million goal and every dollar counts. Please plan on participating as an athlete or donor. All are welcome to come to this event. BYOB in full affect.
"Fight Gone Bad"
Max reps for 1 minute at each station
Wall Ball(m-20lbs to 10'/f-12lbs to 10' or 16lbs to 9')
Sumo Deadlift High Pull(m-75lbs/f-51lbs)
Tire Jump(20")
Push-Press(m-75lbs/f-51lbs)
Concept 2 Rower
1 minute rest
3 rounds
Tuesday, September 14, 2010
"Good humor is a tonic for mind and body. It is the best antidote for anxiety and depression. It is a business asset. It attracts and keeps friends. It lightens human burdens. It is the direct route to serenity and contentment." -Grenville Kleiser
We love helping our members celebrate their birthday the CrossFit way. It feels great to be despised for 20 minutes or so and loved for the rest.
"Denise 2"
650m Run
13 Dumbbell Thrusters(m-50% bodyweight ex:160llb male = 40lb dumbbells/f-33% bw)
13 Tire/Box Jumps(m-24"/f-20")
13 Pull-Ups
13 Burpees
3 rounds
1 burpee
Monday, September 13, 2010
"Happiness includes chiefly the idea of satisfaction after full honest effort. No one can possibly be satisfied and no one can be happy who feels that in some paramount affairs he failed to take up the challenge of life." -Arnold Bennett
The 30-Day Paleo Challenge was a huge success with everyone who followed the program experiencing great results. There were 44 athletes who participated and we lighted the room by over 300lbs. All that in just 30 days. I would say that is pretty awesome. Everyone was a winner, those who won awards are:
Kelii Bandmann - Overall Winner
Dawn G. - Women's 1st Runner-Up
Fay W. - Women's 2nd Runner-Up
Lori I. - Women's 3rd Runner-Up
Chad Y. -Men's 1st Runner-Up
Horace D. & Jay G. - Tied for 2nd Runner-Up
Workout of the Day:
"The Sum of All Reps"
200m Run
Push-Ups
Kettlebell Sumo Deadlift High Pull(m-70lbs/f-44lbs)
Teams of 3
variable time limit - tagged to person doing 200m run
runner returns moves to push-ups
push-ups moves to sdlhp
sdlhp goes on 200m run
all reps in 15 minutes
Sunday, September 12, 2010
Saturday, September 11, 2010
"If you are going to swing, you might as well swing for the fences"
Check out Tiff swinging the 53lb kettlebell for 120 reps total
What do you get when you combine two awesome girl wods. Twice as much fun. Today we merged "Kelly" and "Eva" into one wod. Great way to start off a BIG SATURDAY barbecue. Thanks to Brian Kost, owner of CrossFit Integrity for joining us on our workout.
"Kelleva"
9am Class
400m Run
20 Wall Ball(m-20lbs/f-12lbs)
20 Kettlebell Swing(m-70lbs/53lbs)
20 Tire/Box Jump(m-24"/f-20")
20 Pull-Ups
Room elements in any order but no partitioning
3 rounds
10am Class - BIG SATURDAY
650m Run
30 Wall Ball(m-20lbs/f-12lbs)
30 Kettlebell Swing(m-70lbs/53lbs)
30 Tire/Box Jump(m-24"/f-20")
30 Pull-Ups
Room elements in any order but no partitioning
3 rounds
Friday, September 10, 2010
"Photography is about finding out what can happen in the frame. When you put four edges around some facts, you change those facts." -Garry Winogrand
Chyna Cho's dad was at the CrossFit Games and took a ton of pictures of all the athletes. He dropped in for a visit today and gave a bunch of CD's full of photos of Elyse in the heart of the competition. Thanks for the visit. You are always welcome in our box.
"Cake Snatch "
400m Run
125 feet of Walking Lunges
30 Sit-Ups (abmat/no anchor)
20 Medicine Ball Squats(m-20lbs/f-12lbs)
10 Snatch Balance(pvc)
3 rounds
Thursday, September 9, 2010
"Some people never go crazy, What truly horrible lives they must live." -Charles Bukowski
Lululemon came down to join us for the 6am class. Coach John led them through a great warm-up and then they hit the wod. Obviously they still had enough energy at the end for an active photo op.
"Gut Check"
15 Kettlebell Swings(m-53lbs/f-35lbs)
1 Burpee
each set drop 1 Kettlebell Swing and add 1 Burpee until
the 15th round is...
1 Kettlebell Swing
15 Burpees
20 minute cap
Wednesday, September 8, 2010
"Train strength appropriately, but train strength" - K
Strength Days have a specific purpose to solicit a max load response without failure being attributed to the cardio respiratory system. Everyone needs to participate in elements of strength to achieve complete fitness. The load may vary and the reps may vary but the need to stress the muscular system remains constant. Members or coaches are always welcome to adjust the load and rep scheme to be appropriate. DO NOT AVOID STRENGTH DAYS, YOUR COMPLETE HEALTH DEPENDS ON IT!!!!
Strength Day
Thrusters
5-5-5-5-5
then...
40 Strict Pull-Ups
80 Gamer Push-Ups
10 minute cap
Tuesday, September 7, 2010
"A penny saved is worth two in the bush." Connor - Boondock Saints
Many came out to help Tiff celebrate her birthday. Their was definitely beer going around in the post celebration. Tiff always goes out of her way to make birthdays fun for others, so payback is not always a bitch, it is sometimes awesome!! Happy Birthday Tiff!!!
"Tifferific"
9 Clean Ball(m-20lbs/f-12lbs)
7 Kettlebell Cleans each side(m-44lbs/f-26lbs)
5 Burpees
200m Run
Max rounds in 20 minutes
Monday, September 6, 2010
"Anyway, like I was sayin', shrimp is the fruit of the sea. You can barbecue it, boil it, broil it, bake it, saute it. Dey's uh, shrimp-kabobs, shrimp creole, shrimp gumbo. Pan fried, deep fried, stir-fried. There's pineapple shrimp, lemon shrimp, coconut shrimp, pepper shrimp, shrimp soup, shrimp stew, shrimp salad, shrimp and potatoes, shrimp burger, shrimp sandwich. That- that's about it." - Benjamin Buford Blue "Bubba" - Forrest Gump
Many of you came in early today to get the CrossFit notch on your belt and spend the rest of the day with family and friends. We are in the home stretch of the 30-Day Paleo Challenge with just 2 more days to go. Here is the dish of the day! Bubba Gumps ain't got nothin' on this. I'm pretty sure that is Mrs. Chipotle in there too. That bitch really gets around. This blog has become so food fixated. I wonder why?
"Laborious"
Dumbbell Squat Cleans(m-45lbs/f-25lbs)
Dumbbell Lunges(m-45lbs/f-25lbs)
Tire/Box Jumps(m-24"/f-20")
10-9-8-7-6-5-4-3-2-1
Sunday, September 5, 2010
Saturday, September 4, 2010
"I love to see a young girl go out and grab the world by the lapels. Life's a bitch. You've got to go out and kick ass." -Maya Angelou
Someone titled this photo"The Four Bitches" (not me of course)
Now that we are well entrenched in the Paleo eating, many participants have found their favorite salt substitute. I'd have to say for eggs, I enjoy Mrs. Chipotle. Which is your favorite Mrs. Dash.
"Double WOD"
10 Kettlebell Swings(m-70lbs/f-44lbs)
10 Burpees
4 rounds
then...
13 Power Cleans(m-135lbs/f-95lbs)
200m Run
5 rounds
Friday, September 3, 2010
"However, lifestyle intervention requires discipline with a tangible end result that is within reach. It requires personal resolve, a lifelong commitment." -Tim Holden
Only a few more days to go on the first phase of our Paleo lifestyle and the food can get better and better as boredom sparks creative juices. Macadamia Nut Crusted Chicken Breast Tenderloin. Yum! Who wants the recipe?We have one last performance benchmark workout to help you constructively evaluate how the Paleo diet is working for you. FGB is a workout that improved nutrition can yield positive results. Let's see.. post results and thoughts to comments.
"Fight Gone Bad"
Max reps for 1 minute at each station
Wall Ball(m-20lbs to 10'/f-12lbs to 10' or 16lbs to 9')
Sumo Deadlift High Pull(m-75lbs/f-51lbs)
Tire Jump(20")
Push-Press(m-75lbs/f-51lbs)
Concept 2 Rower
1 minute rest
3 rounds
Thursday, September 2, 2010
"Great athletes make the near impossible look effortless yet few see the thousands of hours invested to make it so." Coach K
CLICK ON VIDEO FOR FULL SCREEN
Some things you just have to watch over and over again. 400lbs going overhead never looked so awesome.
As we near the end of our 30 day Paleo Challenge we have a few workouts in store to test the performance benefits of our adjusted eating lifestyle. We did this workout about 4 weeks ago(pre-paleo) so check your journals and see if Paleo works for you. But remember, nutrition is just one component of increased performance. Rest, focus, mental stamina, hydration and even time of day can all have their effect on a PR.
"Brutal Baseline"
650m Run
40 Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups
650m Run
10 Pull-Ups
20 Push-Ups
30 Sit-Ups
40 Squats
650m Run
Wednesday, September 1, 2010
"If all the cars in the United States were placed end to end, it would probably be Labor Day Weekend." -Doug Larson
We will be on a holiday schedule for this Monday, September 6th, Labor Day.
Class schedule will be:
6am
9am
10am
So come early and enjoy the rest of the day with family and friends. Perfect day for the Barbecue. Can you believe it...the second to the last day of the Paleo Challenge and still can't have a beer at a Labor Day barbecue.
Workout of the Day:
Strength Day - "USAW Open WOD" aka "Kilo Wod"
1 rep max Snatch
1 rep max Clean & Jerk
then...
6 Squat Clean(m-121lbs/f-81lbs)
12 Pull-Ups
24 Double-Under Jump Rope
max round in 10 minutes
Score = total reps+Snatch weight in kg+Clean & Jerk weight in kg
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