Monday, January 31, 2011
Imua Athletics - warming up and getting stronger and faster.
We shortened "Gut Check" by having it start at 10 reps instead of 15 reps. Which makes it only shorter, not easier. The rest of the time we spent coaching the points of performance for the Clean and landing technique for the box jump.
"Mini Gut-Check"
10 Kettlebell Swings(m-53lbs/f-35lbs)
1 Burpee
invert the ladder
(2nd round 9kb-2b, 3rd round 8kb-3b etc.)
Sunday, January 30, 2011
Saturday, January 29, 2011
"Don't be afraid to take a big step if one is indicated; you can't cross a chasm in two small jumps."
Sometimes members try to fly under the radar and not let us know they have a birthday coming up. Somehow, someone lets it out and we are forced to program our own love/hate list. Kalei has come a long way and improved tremendously over that last several months. We are proud of her! Happy Birthday Kalei!!
"Power"
21 Dumbbell Power Clean & Jerks(m-40lbs/f-25lbs)
21 Tire/Box Jumps(m-24"/f-20")
650m Run
15 Dumbbell Power Clean & Jerks
15 Tire/Box Jumps
400m Run
9 Dumbbell Power Clean & Jerks
9 Tire/Box Jumps
200m Run
1 Burpee
Friday, January 28, 2011
Everyone should know these two standards for our 400m run. Just in case there is any confusion: toe on 1 of the 3 painted dots at corner and hand hooks the Alu Like building.=)
"Twisted Tabata"
Tabata = 20 seconds of work followed by 10 seconds of rest for 8 rounds
Tabata Squats
Deadlifts(m-225lbs/f-150lbs)
using the same clock but 20 seconds of work followed by 40 seconds of rest - 4 rounds
Tabata Push-Ups
Deadlifts
Tabata Sit-Ups
Thursday, January 27, 2011
Which one is the Wardrobe Mistress or is it Wardrobe Mistresses
I found the term "Wardrobe Mistress" while ensuring I spelt the word wardrobe right in yesterday's blog post.
wardrobe mistressnouna woman in charge of the construction and organization of the costumes in a theatrical company
Strength Day
Clean & Jerk
1-1-1-1-1
then
Max reps for double-under jump rope in 3 minutes. 2 burpee penalty every time your rope stops, whether by mistake or to rest.
Wednesday, January 26, 2011
The Tuesday 6:30pm class was at it again. It was Ugly Aloha Shirt Night. Next week is NFL Night. It is hard for me to keep up with schedule. I think these athletes have a special "wardrobe" budget.
Workout of the Day:
"4x4 Grid"
45 seconds at each station:
Wall Ball(m-20lbs/f-12lbs)
Kettlebell Swings(m-53lbs/f-35lbs)
Double-Under Jump Rope (÷5 for singles)
Front Squats(m-95lbs/f-65lbs)
45 seconds rest
4 rounds
Lowest score per element goes on the whiteboard
2 minutes 15 seconds rest: then...
Bonus round - choose 1 element - 90 seconds max reps
Tuesday, January 25, 2011
The benchmark "girl wod" named "Nicole" is a lot of running that is rudely interrupted by a max pull-up attempt. Some athletes choose to focus more on collecting rounds and others spend a little more time at the pull-up bar trying to squeeze out a few more reps. Either way, "Nicole" is a strategy workout that entails trying to do both. A couple athletes just missed getting their 8th round by mere seconds.
"Nicole"
400m Run
Max Pull-Ups - 1 attempt
As many rounds as possible in 20 minutes
Monday, January 24, 2011
The goal of the first workout is to keep the reps balanced between the two elements. Then to maintain that score for the remaining 5 rounds. Taking the lowest score in any given round forces you to work hard for all six rounds. In the second workout, it is good to go hard for the first run and even harder for the second. Yes, the second workout is the "nail in the coffin".
"Lowest & Slowest"
1 minute to do max reps of both:
Sumo Deadlift High Pull(m-95lbs/f-65lbs)
Shoulders to Overhead(athletes choice-press, push-press, push-jerk)(m-95lbs/f-65lbs)
1 minute rest
6 rounds
Lowest score of each element in any given round goes on the whiteboard
then... (5 minute rest)
400m Run or 500m Row
exactly 1 minute rest
400m Run or 500m Row
Slowest of the two goes on the whiteboard
Sunday, January 23, 2011
Saturday, January 22, 2011
"Love is all fun and games until someone loses an eye or gets pregnant"
We wanted to help Eliza celebrate her 29th birthday and since she is pregnant, we decided to have a little fun and give other athletes her perspective on CrossFitting while with child. Happy Birthday Eliza!!
"Eliza"
400m Run(must carry medicine ball at belly level)
29 Clean Ball(Medicine ball clean into a wall ball with a full squat catch-no drop)(20/12)
29 Medicine Ball Sit-Ups
29 Toes to Bar
29 Burpees
400m Run(must carry medicine ball at belly level)
Friday, January 21, 2011
"I want some day to be able to love with the same intensity and unselfishness that parents love their children with."
We are happy to help Susan celebrate her birthday. Part of her love/hate list included olympic lifts(hate) and running(love). This workout left most saying OMG and then wishing Susan a happy birthday=)
"Cooked"
22 Power Snatches(m-75lbs/f-51lbs)
22 Good Mornings(m-75lbs/f-51lbs
650m Run
3 rounds
Thursday, January 20, 2011
Some videos are just fun to watch. Pure entertainment. Click on video to watch Full Screen.
Strength Day
Front Squats
3-3-3-3-3
then...
500m Row
Wednesday, January 19, 2011
I always like watching athletes doing wall ball drills all at the same time. Looks like the "wave" of pain.
"A New Beginning"
21 Wall Ball
15 Sit-Ups
9 Tire/Box Jumps
Circle Run
6 rounds
Rotate the order every round but always start with 21 then 15 then 9
At the end of 6 rounds - rep count is 90 reps of each
Tuesday, January 18, 2011
In this workout the total reps for each movement are about the same(50-55). Decide for yourself if the different rep pattern changes the workout. What are your thoughts?
"Burpees Remain Constant"
10 Dumbbell Thrusters(m-40lbs/f-25lbs)
10 Toes to Bar
5 Burpees
Descending rep count for Dumbbell Thrusters and Toes to Bar
Burpees remain constant
(ex: 2nd round 9t, 9t2b, 5 burpees - 3rd round 8t, 8t2b, 5 burpees etc. all the way down to 1-1-5)
Monday, January 17, 2011
Thank you to all who came out and supported Josh and I at the HURT 100. It was an amazing experience mainly due to all the love and support we received at the aid stations from our HAF Crew. Seeing your faces after miles on the trail was truly was exhilarating feeling. Also to all the pacers who spent miles on the trail with us....the biggest mahalo.
"HAF HURT 100" aka "Angie Plus"
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats
100m Run after each
Saturday, January 15, 2011
"Forgiveness is not an occasional act: it is an attitude."
We will be on a Holiday Schedule for Monday, January 17th, for Martin Luther King Jr. Day.
Classes will be:
6am
9am
10am
Workout of the Day:
"Deck of Death"
Hearts = Burpees
Spades = Sit-Ups
Clubs = Dumbbell Lunges(m-40lbs/25lbs)
Diamonds = Dumbbell Presses(m-40lbs/f-25lbs)
Joker = 400m Run
Friday, January 14, 2011
Maybe this is how 13 became an unlucky number.
"Kettlebell 13"
13 Kettlebell Swings(m-70lbs/f-44lbs)
13 Kettlebell Cleans(m-70lbs/f-44lbs) (Hang to Full Squat)
13 Sumo Deadlift High Pulls(m-70lbs/f-44lbs) (Ground to Chin)
13 Burpees
400m Run
3 rounds
Thursday, January 13, 2011
We cannot emphasize the importance enough in participating on strength days. Consider it learning a skill on how to move large loads without the pressure of performing under a stopwatch. How do you prepare for strength days?
Strength Day
Deadlifts
3-3-3-3-3-3-3
then...
20 Double-Under Jump Rope(x5 for singles)
15 Squats
10 Push-Ups
3 rounds
Wednesday, January 12, 2011
Another benchmark workout to help evaluate performance benefits from the Paleo Challenge! Because everyone loves a good fight every now and then=).
"Fight Gone Bad"
1 minute max reps of:
Wall Ball(m-20lbs to 10'/f-12lbs to 10' or 16lbs to 9')
Sumo Deadlift High Pulls(m-75lbs/55lbs)
Tire/Box Jumps(20")
Push Press(m-75lbs/f-55lbs)
Concept 2 Rower(scored in calories)
1 minute rest
3 rounds
Tuesday, January 11, 2011
Today begins our 2nd Paleo 30-Day Challenge. Get signed up, measured and photographed in the gym today.
"Helen"
400m Run
21 Kettlebell Swings(m-53lbs/f-35lbs)
12 Pull-Ups
3 rounds
Monday, January 10, 2011
What a great party we had to celebrate the New Year! Just a few photos that were posted on Honolulu Pulse. To see the complete gallery CLICK HERE.
"Leftovers"
1 minute:
4 Handstand Push-Ups(x4 for push-ups)
8 Tire/Box Jumps(20")
remaining time used to score in Power Cleans(m-135lbs/f-95lbs)
1 minute rest
6 rounds
Saturday, January 8, 2011
"The only thing more expensive than education is ignorance."
Congratulations to both Loren and Janet! The earned their Level 1 Certificate at this weekends event. Great job guys!
"Chaser"
20 Gamer Push-Ups
20 Kettlebell Sumo Deadlift High Pulls(m-70lbs/f-44lbs)
20 Tire/Box Jumps(m-24"/f-20")
400m run
4 rounds
Friday, January 7, 2011
Tomorrow night is the Big HAF New Years Party at Gentry Pacific Design Center. Come ready to have a great time and meet peeps outside of your normal class.
"Power Ball"
max reps in 45 seconds of:
Power Cleans(m-135lbs/f-95lbs)
Wall Ball(m-20lbs/12lbs)
Rest
7 rounds
Thursday, January 6, 2011
"A coincidence is a small miracle in which God chooses to remain anonymous."
It is always cool to see our athletes continuing their training while they are on vacation. Rome had a chance to visit with the crew from CrossFit Santa Cruz Central. The coach on the right is Annie Sakamoto, the person that our second workout is named after. What a coincidence.
Strength Day
Push-Jerks
3-3-3-3-3
then...
"Annie"
Double-Under Jump Rope(x5 for singles)
Sit-Ups(Abmat/No Anchor)
50-40-30-20-10
Wednesday, January 5, 2011
"Youth would be an ideal state if it came a little later in life."
I have to say, this is a very challenging workout. We used all of Beryl's birthday numbers to put it together. Her birthday is December 16th, but since she wasn't feeling well for 2 weeks we belated her birthday workout. I am not sure why the workout is titled "Get to 62". =) Happy Birthday Beryl!!
"Get to 62"
First Minute
12 Kettlbell Swings(m-53lbs/f-35lbs)
remaining time - burpees
Second Minute
16 Dumbbell Push-Jerks(m-40lbs/f-25lbs)
remaining time - burpees
continue alternating Kettlebell movement and Dumbbell movement each minute until you reach 62 burpees
14 minute cap
Tuesday, January 4, 2011
"It always comes in threes."
Yes, there were 3 x's in today's workout. Even with the name "triple x" there were many who sprinted the second 650m run and stopped. They were crushed when they had to get up off the floor and complete another X. I probably should have wrote it on the whiteboard another way.
"Triple X"
650m Run
X
Circle Run(100m) with Overhead Plate Carry(m-45lbs/f-25lbs)
X
650m Run
X= 50 feet of Lunges
50 Squats
30 Sit-Ups
30 Push-ups
Monday, January 3, 2011
"Most things break, including hearts. The lessons of life amount not to wisdom, but to scar tissue and callus."
This was a short time in the room and then you were back on the road again, but is was definitely a grip checker. I also learned that you can spell a word two different ways and still be correct. 1) callous 2) callus. How many other words are like that? Care to add to comments?
"Callous Killer"
6 Deadlifts
12 Pull-ups/Toes to Bar(alternating 6 pull-ups/6 toes to bar)
400m Run
4 rounds
Sunday, January 2, 2011
Saturday, January 1, 2011
We would like to wish the entire HAF family a HAPPY NEW YEAR! Thank you for making 2010 a wonderful year. We are training to be better in 2011. The best is yet to be.
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