Thursday, March 31, 2011
Workout of the Day:
"Overhead Combo"
1 Power Snatch into 3 Overhead Squats
5 Attempts
then...
Shuttle Run
Every minute on the minute starting at 4(1 = down and back)
Add 1 every minute
Wednesday, March 30, 2011
Does anyone have this workout posted in their journal? If you do post it to comments.=) Thanks Missy!!!!
"The Reebok CrossFit Games Open 11.2"
9 Deadlifts(m-155lbs/f-100lbs)
12 Gamer Push-Ups
15 Box Jumps(m-24"/f-20")
As many rounds as possible in 15 minutes
Tuesday, March 29, 2011
Keiki CrossFit will be starting up in April. Tuesdays at 5:00pm and Saturdays at 11am.
"21 All In"
3 Pull-Ups
6 Sit-Ups
9 Box Jumps
Every minute on the minute for 21 minutes
the rep count stays the same 3-6-9 but the start position changes every round. Start with the element that you finished with in the previous round. At some point you decide to go all in and complete 2 rounds in a 1 minute cycle.
Monday, March 28, 2011
For those that love to hate wall balls, this is you day of dread.
Workout of the Day:
"Rude Karen"
150 Consecutive Wall Balls(m-20lbs to 10'/12lbs to 10' or 16lbs to 9')
Every break = 100m Run
15 minute Cap
Sunday, March 27, 2011
Saturday, March 26, 2011
Given another chance to redo 11.1! Got to take it!!
"Down & Up"
9 Front Squats(m-135lbs/f-95lbs)
18 Pull-Ups
27 Box Jumps(m-24"/f-20")
200m Run
6 Front Squats
12 Pull-Ups
18 Box Jumps
400m
3 Front Squats
6 Pull-Ups
9 Box Jumps
650m Run
Friday, March 25, 2011
Some of our athletes were up in Maui having fun with our friends at Raw Fitness Maui. They got to workout, have fun and get validated.
"Dropping Bells"
Dumbbell Thrusters(m-40lbs/f-25lbs)
Kettlebell Swings(m-53lbs/f-35lbs)
Abmat Sit-Ups
10-9-8-7-6-5-4-3-2-1
Thursday, March 24, 2011
No running start, just stand and jump. Whether it is 4 inches or 54 inches, its time to conquer that box.
Max Effort Day:
Max Height Box Jump
1-1-1-1-1-1-1
then...
30 Double-Under Jump Rope
20 Box Jumps(20")
10 Burpees
3 rounds
Wednesday, March 23, 2011
The Tuesday 6:30pm class had a pajama theme night. How many athletes do you think went straight home and went sleep? Pajama Wod Night. Can I hit the like button!!
"Clean Up"
Barbell Clean
1-1-1-1
then...
Use 60% of your max Clean for:
15 Deadlifts
10 Hang Power Cleans
5 Push-Jerks
3 rounds
Tuesday, March 22, 2011
The only thing we love more than birthday workouts is "double birthday workouts". Today's WOD includes love/hate list from both Troy and Monica. Can you guess which element belongs to which athlete? Happy Birthday to both!!!
"Double Trouble"
200m Run or 200m Row or 60 Double-Under Jump Rope or 20 Burpees
21 Wall Ball(m-20lbs to 10'/f-12lbs to 10' or 16lbs to 9')
22 One-Arm Kettlebell Cleans(m-35lbs/f-18lbs)
3 rounds
Teams of 1, 2 or 3
For teams of 2 or 3: replace rest with:
L-Sits worth 2 seconds off finish time for every one second in the L-sit
Burpees = 3 seconds off finish time for every burpee
Monday, March 21, 2011
Today's workout focused on all of our athletes practicing their kipping pull-up. Yes, that means no bands. We had a "mini-clinic" and then went after this skill. There is never a replacement technique for practice.
"Kip-Kip-Grip-Grip"
3o seconds of work
10 seconds to transition
Kipping Pull-Ups
Deadlift(m-135lbs/f-95lbs)
Kettlebell Swings(m-53lbs/f-35lbs)
Kettlebell Sumo Deadlift High Pulls(m-70lbs/f-44lbs)
Box Jumps 20"
50 seconds rest
5 rounds
Sunday, March 20, 2011
Saturday, March 19, 2011
It is time to "Bring It". We are so proud of all our athletes who decided to join the Hardass Fitness Open Competition team. It will pay big benefits in both improvement and fun.
"Open 11.1"
30 Double-Under Jump Rope
15 Power Snatches(m-75lbs/f-55lbs)
As many rounds as possible in 10 minutes
Friday, March 18, 2011
This is Maila's second birthday workout in our room. This year we decided to tighten it up, which only means it is going to hurt a tad more. Happy Birthday Maila!! Doing your own birthday workout is a must do, missing it means a double do=)
"Slim Maila"
650m Run
34 Wall Ball(m-20lbs to 10'/f-12lbs to 10' or 16lbs to 9')
34 Push-Ups
34 Sit-Ups
400m Run
18 Wall Ball
18 Push-Ups
18 Sit-Ups
200m Run
7 Wall Ball
7 Push-Ups
7 Sit-Ups
1 Burpee
Thursday, March 17, 2011
The PR bell has a permanent home and a new pull rope. Now take pleasure in earning the right to ring it!! It is the best feeling.
Strength Day
Sumo Deadlift High Pulls
5-5-5-5-5
then...
1K Row for time
Wednesday, March 16, 2011
"A mind once stretched by a new idea never regains its original dimensions."
Strength Days can be a lot of fun. If you avoid them, you are missing a key element of fitness.
As promised we are announcing tomorrow's Strength Workout.
Sumo Deadlift High Pulls
5-5-5-5-5
Mini Met-Con
??? - something must remain a surprise
The anticipation is over. HQ dropped the first of six works for the Open Competition of the CrossFit Games. We now have a new rule in the room regarding Double-Under jump rope. If you missed today's wod, you will have to inquire with a coach or one of your HAF-mates.
"Open 11.1"
30 Double-Under Jump Rope
15 Power Snatches(m-75lbs/f-55lbs)
As many rounds as possible in 10 minutes
Tuesday, March 15, 2011
"I am so clever that sometimes I don't understand a single word of what I am saying."
The 6:30pm had fun with Coach Pat for St. Patrick's Day. Our new wall ball target. Tiff was enjoying this way to much.
The first workout of the CrossFit Games Open Competition drops today at 2pm. We will be programming the weekly workout on Wednesday for all our athletes to give it a test run. We will also be validating workouts for our members on Saturday between 11am-2pm. Sign up to be a HAF team member today.
"Helen"
400m Run
21 Kettlebell Swings(m-53lbs/f-35lbs)
12 Pull-Ups
3 rounds
Monday, March 14, 2011
Click HERE to register as an athlete for the CrossFit Games. Then be sure to Join the HAF team. We are listed as Hardass Fitness/CrossFit Hawaii. The Open Challenge begins this week. First workout to be announced at 4pm on Tuesday.
Sign Up Now!!
Workout of the Day:
"Swifter"
15 Wall Ball
10 Burpees
200m Run
As many rounds as possible in 20 minutes
Sunday, March 13, 2011
Saturday, March 12, 2011
BIG SATURDAY at Kakaako Waterfront Park - Amphitheatre
0 comments Posted by Hardass Fitness at 11:18 AM"Dogs are our link to paradise. They don't know evil or jealousy or discontent. To sit with a dog on a hillside on a glorious afternoon is to be back in Eden, where doing nothing was not boring - it was peace."
I don't think Dustin had any beer, but now he knows what happens when you nap at a HAF event.
Today's workout took a while to figure out the logistics, but once we started it was pure CrossFit fun. This was definitely an endurance workout. Libations and Shenanigans followed back at the box until 7pm.
"Hell on the Hillside"
Teams of 4
Transitioning teammate does 5 jumps on each of the three terraces
then tags
Kettlebell Swings(m-35lbs/f-26lbs)
runs up to top of hill to tag
Overhead Squats
runs down to the bottom of the hill to tag
Kettlebell Hang Sumo Deadlift High Pulls(m-44lbs/f-26lbs)
As many reps at all 3 stations in 40 minutes
Friday, March 11, 2011
"If you have only one smile in you, give it to the people you love. Don't be surly at home, then go out in the street and start grinning 'Good morning' at total strangers."
So thankful that I walked into our gym with no changes from the tsunami except for having to cancel the 6am class due to closed roads and our gym being in an evacuation area. We were back to regular classes by 8:15am. Thanks for all those who shared that they were praying for us here in Hawaii.
We pulled a workout from last year. It was the first workout(March 1st) after the tsunami on February 27th. It was such a beautiful day today, we had to change it a little to throw in a few runs.
Workout of the Day:
"Jump Dead Jerk Run"
20 Tire/Box Jumps(m-24"/f-20")
15 Deadlifts(m-body weight/f-67% of body weight)
10 Dumbbell Push-Jerks(m-40lbs/f-25lbs)
400m Run
3 rounds
Thursday, March 10, 2011
Due to the Tsunami we have to change the venue for BIG SATURDAY. It is NO LONGER at Sand Island since that entire bay is CLOSED. We will be meeting at Kakaako Waterfront Park Amphitheatre at 9:30am. Turn off of Ala Moana Blvd onto Cooke Street heading Makai. Proceed to the far Ewa Makai side of the parking lot. See Map from the Gym to the Park HERE
Bring shade of some sort since there are not a lot of trees. Potluck and BYOB to follow back at the box at around 11:30am.
Workout of the Day:
Strength Day
Press
1-1-1-1-1-1-1
then...
1 Kettlebell Sumo Deadlift High Pulls(m-70lbs/f-44lbs)
1 Burpee
2 Kettlebell Sumo Deadlift High Pulls
2 Burpees
3 Kettlebell Sumo Deadlift High Pulls
3 Burpees
Keep ascending the reps for 4 minutes
Wednesday, March 9, 2011
In addition to Annie's birthday celebration it was also Tuesday Theme Night at the 6:30pm class. "Mardi Gras"
Today's workout is a CrossFit benchmark workout called "Nasty Girls". Yes the name is intriguing. Here is are the videos. Video 1. Video 2
"Nasty Girls"
50 Squats
7 Muscle-Ups or 25 Pull-Ups
10 Hang Power Cleans(m-135lbs/f-95lbs)
3 rounds
Tuesday, March 8, 2011
Annie had a big birthday this past Friday and flipped to a new decade. We put off her birthday workout to add to the festivities of the Tuesday Night 6:30pom class. Since she likes sports of all kind and carries the equipment with her in her truck, we knew we had to make it a team workout. Happy Birthday Annie!!
"Pho'ed Up"
Teams of 3 or 4
3000m Run or Row (divided between team members as they see fit)
Kettlebell Swings(m-44lbs/f-26lbs)
Gamer Push-Ups
Team member stays at element until runner/rower completes their segment then everyone rotates. After completing 3000m team members all do 1 burpee together and then yell "Pho".
Score = Time in seconds minus total reps = new time. Fastest time wins.
Monday, March 7, 2011
Ken's new shoes came in and he was very excited to show them off in the box. He feels he "customized" the colors a bit much and now can only wear them at HAF. I tend to disagree. There is never a problem matching an outfit when your shoes have ALL the primary colors. (yes, the front has purple, green and orange) =)
"Hard Hit"
650m Run
21 Dumbbell Thrusters(m-40lbs/f-25lbs)
21 Sit-Ups(Abmat/No Anchor)
400m Run
21 Dumbbell Thrusters
21 Sit-Ups
200m
21 Dumbbell Thrusters
21 Sit-Ups
Sunday, March 6, 2011
Saturday, March 5, 2011
Kili Mai is not real happy after 45 seconds in a wall sit. Don't we all feel like this at some point in a workout.
If you were hoping for a leg blaster today then you will be all smiles. Now try to PR your 650m run. Who's smiling now=)
"Blazin Fire"
20 Weighted Dumbbell Squats(m-40lbs/f-25lbs)
18 Weighted Dumbbell Lunges(m-40lbs/f-25lbs)
20 Weighted Dumbbell Squats
18 Weighted Dumbbell Lunges
20 Weighted Dumbbell Squats
18 Tire/Box Jumps(m-24"/f-20")
650m Run
Friday, March 4, 2011
We did a mobility tester the other day to see how ankle flexibility affects overhead squat positioning. There were only a hand full of athletes who could elevate their toe(1.25in) and still drop into an overhead squat.
This workout was titled "Bar to Bell", but it could have been called "Grip to Rip". It was definitely a grip tester for most and a hand ripper for 5 or our athletes.
"Bar to Bell"
Pull-Ups
Dumbbell Hang Power Cleans(m-40lbs/f-25lbs)
Toes to Bar
Dumbbell Push-Jerks(m-40lbs/f-25lbs)
10-9-8-7-6-5-4-3-2-1
Thursday, March 3, 2011
We have our new PR(personal record) bell and it was going off on Strenght Day. We started advertising the workout a day in advance to encourage more athletes to participate on our Thursday Strength workouts. Seems to be working!
Strength
Deadlift
3-3-3-3-3-3
then...
10 Wall Ball(m-20lbs to 10'/f-12lbs to 10' or 16lbs to 9')
20 Squats
10 Burpees
3 rounds
Wednesday, March 2, 2011
Tuesday 6:30pm class - Theme Night "Plaid"
The front squat is definitely the movement that slows this workout down, especially if you are closer to the prescribed wait.
"Bar Stall"
15 Kettlebell Swings(m-53lbs/f-35lbs)
20 Push-Ups
10 Front Squats(m-135lbs/f-95lbs)
400m Run
3 rounds
Tuesday, March 1, 2011
Starting in March we have begun doing mobility drills to finish off our workouts. We will be teaching our athletes how to become more "open" which will help in getting into better positions which will help with performance. Check out Kelly Starret's blog titled MobilityWod listed on the left column of our blog. Here is a paragraph from his opening page:
Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and more powerful. It's too much to mobilize everything, all the time, everyday. Start somewhere. The Mobility Wod should take you four to 10 minutes to complete. Do it everyday. Remember the areas that feel like a Shaman's Blow.
"Slam or Be Slammed"
1 minute max reps of:
Double-Under Jump Rope(÷5)
Press(m-65lbs/f-45lbs)
Pull-Ups
Sit-Ups
Concept 2 Rower(calories)
30 rest between each element
2 rounds
2 minutes rest between each round
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