Saturday, April 30, 2011
Last night's food fest. "Eat The Street". Awesome!!
I was quite surprised when our athletes chose very challenging movements for their movements today. I think they were also...common quote, "what the hell was I thinking!!!".
"Deck of Choice"
Clubs =
Spades =
Hearts =
Diamonds =
Chose the movements that you want to assign to each suit.
Ace = 1
Face Cards = 10
Jokers(2) = 200m Run
In addition to some big announcements about our move and our month of May promotions, we also had a paint party. Their are 18 new hand prints on the wall. But don't worry if you were not able to make the event, if your hands deserve to be here, then we will put them up before we take the final photo to take to the new gym.
Friday, April 29, 2011
We love to help our members celebrate their birthday with a wallop - HAF style. Everyone enjoyed todays celebration, particularly the squat snatches after blazin' a 650m run. Happy Birthday Mike!!
"Yoshino"
4 Burpees
21 Wall Ball(m-20lbs to 10'/f-12lbs to 10 or 16lbs to 9')
4 Burpees
21 Kettlebell Swings(m-53lbs/f-35lbs)
4 Burpees
650m Run
4 Squat Snatches(m-95lbs/f-65lbs)
Thursday, April 28, 2011
This Saturday will be our final validation for the Reebok CrossFit Games Open competition. Along with the potluck barbecue we will be making some important announcements that I promise you don't want to miss. We will also be breaking out the paint and completing the "Anniversary Wall of Fame". If you have been in the room for more than a year, your hands belong on this wall. Come and make your mark!
"Test Run"
5 Handstand Push-Ups
10 Kettlebell Snatches(5 each hand)(m-44lbs/f-26lbs)
15 Gamer Push-Ups
20 Box/Tire Jumps(m-24"/f-20")
400m Run
3 rounds
Wednesday, April 27, 2011
Tuesday Night 6:30pm class. Aprons & Peeps
It is time to get a taste of the final WWW(WorldWideWod). 11.6 won't disappoint, although short in duration, it is a truly nasty beast. We will be validating on both Friday night starting at 7:30pm and Saturday from 12noon to 1:30pm. Thereafter we will be partying like maniacs. Come join in the celebration!! A lot of announcements will be made directly following the workout. Don't miss out.
"11.6"
3 Thrusters(m-100lbs/f-65lbs)
3 Chest to Bar Pull-Ups
6-6-9-9-12-12-15-15-18-18-21-21
As many rounds as possible following this pattern in 7 minutes
Tuesday, April 26, 2011
More pictures from this past weeks Reebok CrossFit Games Open 11.5 validation. Good times!!
Strength Day
Deadlift
1-1-1-1-1-1-1
then...
Medicine Ball Cleans(m-20lbs/f-12lbs)
Double-Under Jump Rope
21/42-15/30-9/18
1 minute cap to get double-unders
Monday, April 25, 2011
Jay sent me his Goat list. The movements that he does not look forward to seeing on the whiteboard but would love to master. We put it all together to create an interesting wod filled with challenge and team spirit/peer pressure. Happy Birthday Jay!!
"Jay's Burpee Goat Killer Nightmare"
4 Wall Ball(m-20lbs to 10'/f-12lbs to 10' or 16lbs to 9')
19 Kettlebell Sumo Deadlift High Pulls(m-70lbs/f-44lbs)
4 Kettlebell Swings(m-53lbs/f-35lbs)
19 Abmat Sit-Ups
4 Overhead Squats(pvc)
4 rounds
Scored in burpees only
4's can either rest or do burpees until 19's are complete
once 19's are complete, group rotates counter-clockwise
Always rotate 4-19-4-19
19's are expected to go unbroken
Sunday, April 24, 2011
Saturday, April 23, 2011
We kept our 9am & 10am class going for those who were not planning on validating 11.5. Check out our facebook site for more pics of our incredible athletes going after 11.5.
"Shoots & Ladders"
Sit-Ups
40-30-20-10
Dumbbell Thrusters(m-40lbs/f-25lbs)
20-15-10-5
400m Run
Friday, April 22, 2011
Click on video to view full screen
Charles Barkley does CrossFit! Awesome!
"Keep it Simple"
10 Deadlifts(m-225lbs/f-185lbs)
10 Pull-Ups
200m Run
As many rounds as possible in 15 minutes
Thursday, April 21, 2011
Gay performing 11.4. Solid Form!
"Tabata Thursday"
Kettlebell Swings(m-44lbs/f-26lbs)
Medicine Ball Cleans(m-20lbs/f-12lbs)
Push-Ups
Box Jumps(m-20"/f-18")
20 seconds of work
10 seconds of rest
8 rounds at one element
rest 1 minute then rotate
Wednesday, April 20, 2011
Tuesday 6:30pm Class Theme - Easter
The fifth workout for the Reebok CrossFit Games Open is a long 20 minute ordeal. We decided to give our athletes a shorter taste as they prepare to validate this Friday and Saturday.
"Open 11.5 Mini"
5 Power Cleans(m-145lbs/f-100lbs)
10 Toes to Bar
15 Wall Ball(m-20lbs to 10'/f-14lbs to 9')
As many rounds as possible in 10 minutes
then...
650m Run
650m Row
650m/400m/200m/100m Run
This is a 10 minute cap. Choose a final run that you are confident you will complete in the time cap or it will not count.
Tuesday, April 19, 2011
"The only mistake in life is the lesson not learned." - Albert Einstein
Our keiki class is growing. Coach Sabrina has put together a great program for our kids that is filled with instruction, action and learning. Research shows that kids learn and absorb more information directly following physical activity.
Strength
Front Squats
1-1-1-1-1
then...
1 Squat Clean
2 Front Squats
As many rounds/reps as possible in 1 minute
1 minute rest
5 rounds
Monday, April 18, 2011
"This I do know beyond any reasonable doubt. Regardless of what you are doing, if you pump long enough, hard enough and enthusiastically enough, sooner or later the effort will bring forth the reward." - Zig Ziglar
Melissa's birthday was on the 14th but we did it today to ensure she would be able to attend her own birthday workout. Based on her love/hate list we created a killer wod to help her celebrate another wonderful year. Happy Birthday Melissa!!
"Melissa"
14 Dumbbell Lunges(rack position)(m-40lbs/f-25lbs)
14 Push-Ups
14 Wall Ball(m-20lbs to 10'/f-12lbs to 10' or 16lbs to 9')
400m Run
4 rounds
Sunday, April 17, 2011
Saturday, April 16, 2011
We were validating workouts both Friday and Saturday. Tons of fun!! Too many pictures to post. Please check out our facebook site for additional photos.
10 1-arm Dumbbell Snatch- right(m-50lbs/f-30lbs)
1 minute Hold - Plank, 2-point plank, hollow or handstand
10 1-arm Dumbbell Snatch - left
100m Run
9-8-7-6-5-4-3-2-1
Friday, April 15, 2011
5 of our members were able to participate in the Level 1 Certification Seminar this past weekend. Jay, Troy, Marc, JR, & Yoshi. The CrossFit thirst for knowledge is unquenchable.
We are double wodding today. Two totally different workouts, both hard in their own special way. 8 minute cap on each with an eight minute rest in between.
"Baseline"
500m Row
40 Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups
then...
"No Fear"
10 Deadlifts(m-225lbs/f-185lbs)
8 Squat Cleans(m-135lbs/95lbs)
8 Deadlifts
6 Squat Cleans
6 Deadlifts
4 Squat Cleans
Thursday, April 14, 2011
It was fun to watch our members come in and look at the whiteboard. For those who like to run, they were stoked, for others....they were not. So be it! It was hard either way!
800m Run
5 minute rest
650m Run
5 minute rest
400m Run
5 minute rest
200m Run
Wednesday, April 13, 2011
Tuesday Night Theme night - "Black & Night"
Every Tuesday is the same. Anxiously waiting by the computer at 2pm for the workout to drop for the CrossFit Games Open. They said before-hand that is was going to be a doozy. Everybody was saying, "what the hell does that mean" and when it dropped everybody said, Holy Crap that's a doozy. Well here's the doozy.
"11.4"
60 Barbell facing Burpees
30 Overhead Squats(m-120lbs/f-90lbs)
10 Muscle-Ups
As many rounds as possible in 10 minutes
Tuesday, April 12, 2011
Coach Todd will be leaving this Thursday to participate in the Boston Marathon. As you know, this is a great honor. You can't just run the Boston. You have to qualify!! Just like the CrossFit Games. We are very proud of the achievements of our coaches! Good luck in Boston Todd. You have a lot of fans at HAF.
It can be a challenge to program workouts that don't interfere with performance on the unknown an unknowable concept of CrossFit and the next workout that may drop from HQ for the Reebok CrossFit Games Open competition. Our athletes are always ready for a throwdown and good time.
Press
1-1-1
then...
25% of max press translated in Dumbbell weight (100lb press = 25lb dumbbells)
use this chart as a guide
50lb dumbbells uses 53lb kettlebell swing and 70lb kettlebell sdlhp
40lb dumbbells uses 44lb kettlebell swing and 53lb kettlebell sdlhp
30lb dumbbells uses 35lb kettlebell swing and 44lb kettlebell sdlhp
20lb dumbbells uses 26lb kettlebell swing and 35lb kettlebell sdlhp
10lb dumbbells uses 18lb kettlebell swing ant 26lb kettlebell sdlhp
30 seconds of:
Dumbbell shoulders to overhead
Kettlebell Swings
Kettlebell Sumo Deadlift High Pull
Rest
Start with the station you finished with in the last round
6 rounds
Monday, April 11, 2011
Yet another SUPER fun weekend of the Reebok CrossFit Games Open workouts. Our athletes are "in season" and letting their months of training shine. Wod, cheer, beer!!
"Flirt"
"5 Minutes with Cindy"
5 Pull-Ups
10 Push-Ups
15 Squats
As many rounds as possible in 5 minutes
1 minute break
"5 minutes with Annie"
Double-Under Jump Rope
Abmat Sit-Ups
50-40-30-20-10
1 minute break
2 rounds
Sunday, April 10, 2011
Saturday, April 9, 2011
What do you like to do on the weekends? Post to comments.
Some of our members can't stay away from the physical challenge. Kokohead for time. Awesome PIC!
"Back to the Top"
Kettlebell Sumo Deadlift High Pull(m-70lbs/f-44lbs)
Toes to Bar
21-15-9-15-21
+20 Double-Unders every round or 1 minute attempt
Friday, April 8, 2011
2 Points
We are Validating tonight at 6:30pm - "Keep Your Hat On"
0 comments Posted by Hardass Fitness at 10:11 AM
Friday Night Lights
We are validating all CrossFit Games Open competitors starting at 6:30pm tonight, Friday April 8th. Therefore there is NO 6:30pm class.
From 6:30 to 7:15pm, we will be treating it like a strength day. For all those who are still "in the running" and want to stay "in the running" you can stay alive with a score of 1. So if you feel like the Rx weight is too heavy for you, come in and try. You may surprise yourself and then you can stay alive and "keep your hat on" for another week. Get a 1 rep PR, we will validate that and then you are free to scale the weight for the 5 minute workout. We will be having 5 sub-categories for both men and women.
Women Men
38lbs 65lbs
51lbs 81lbs
65lbs 95lbs
81lbs 115lbs
95lbs 135lbs
Last week was a blast, we expect the same this week. Come to compete, cheer and party!!!
Workout of the Day:
"Just 5 minutes"
1000m Row or 800m Run - 5 minute cap
Rest 5 minutes then...
Max Double-Under Jump Rope or Max Box Jumps(20") - 5 minutes
Rest 5 minutes then...
Max Pull-Ups or Max Muscle-Ups or Event of your Choice - 5 minutes
Thursday, April 7, 2011
New team got a taste of a Tabata workout. One cycle was sufficient.
"Mini Tabata"
15 seconds of work
10 seconds of rest
6 rounds
1 minute rest between each element
Box Jumps(20")
Kettlebell Swings(m-44lbs/f-26lbs)
Lateral Wall to Wall Shuffle
Squats
Abmat Sit-Ups
2 Cycles
2 minute rest between each cycle
Wednesday, April 6, 2011
Theme Night for the Tuesday 6:30pm class. Formal - come dressed in your favorite tie. Awesome!!
The new workout of the CrossFit season dropped yesterday. Simple but awesome! It is time for everyone to get a new taste of "BIG WOD"
Workout of the Day:
"11.3"
Squat Clean & Jerks(m-165lbs/f-110lbs)
As many rounds as possible in 5 minutes
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