Tuesday, May 31, 2011
We have chalked the "philosophy" logo designed by Mike Cueva on the solid gray wall and plan to paint it prior to move date. Also bigass HAF kettlebell logo on makai red wall.
"Up Ladder"
7 Push-Jerks(m-40lbs/f-25lbs)
14 Abmat Sit-Ups
Circle Run(100m)
Add 1 rep to Push-Jerks and 2 reps to Sit-Ups every round
As many rounds as possible in 15 minutes
Monday, May 30, 2011
A special day to remember our loved ones who still fill our life with priceless memories.
"Unforgettable"
400m Run
5 Front Squats(m-155lbs/f-105lbs)
30 Wall Ball(m-20lbs to 10'/f-12lbs to 10' or 16lbs to 9')
As many rounds as possible in 30 minutes
Sunday, May 29, 2011
Saturday, May 28, 2011
Holiday Schedule for Memorial Day - Monday, May 30th
0 comments Posted by Hardass Fitness at 10:16 PM
We will be on a Holiday Schedule in observance of Memorial Day on Monday, May 30th
6am
9am
10am
Classes Only
Workout of the Day:
50 Double-Unders
15 Hang Power Cleans(m-95lbs/f-65lbs)
10 Ring Dips
4 rounds
Friday, May 27, 2011
We are honored to help BA celebrate her birthday here at HAF. She is proof that confidence, hard work, consistency and determination pay big dividends in fitness. Her positive attitude, willingness to learn and her strong desire to challenge herself make her a true inspiration in our room. Happy Birthday BA!!!
"BA" stands for Bad Ass
650m Run
5 Dumbbell Squat Cleans
26 Abmat Sit-Ups
3 rounds
Thursday, May 26, 2011
When we said that we wanted to "break in" the new sound system we didn't mean it literally. No one has admitted to dropping the new Bose box yet, but we are waiting. No worries..accidents happen, but I think 30 burpees sounds about right=)
Many commented on how much they liked the programming of today's workout. Of course that was before they did it. At least 2 athletes fed the tree outside. You can thank Coach Todd for the genius in programming. I give it 2 thumbs up!!
"Cindy's Nightmare"
6 Deadlifts(m-225lbs/f-185lbs)
5 rounds of Cindy
100m Run
7 Deadlifts
4 rounds of Cindy
100m Run
8 Deadlifts
3 rounds of Cindy
100m Run
9 Deadlifts
2 rounds of Cindy
100m Run
10 Deadlifts
1 round of Cindy
100m Run
Cindy = 5 pull-ups, 10 push-ups, 15 squats
Wednesday, May 25, 2011
Thank you to Dustin for instigating and to all those who participated in buying this cool gift for the house. I was overwhelmed with everyones generosity. This system is really cool and puts out big sound. I have to admit, having a remote to control song and volume is quite addicting.
Strength
Thrusters
3-3-3-3-3-3-3
then...
Kettlebell Swings(m-70lbs/f-44lbs)
Box Jumps(m-20"/f-18lbs)
21-15-9
Tuesday, May 24, 2011
If you know the size or our room, than you can image how crazy it was getting all these athletes to workout at the same time. Thus the reason for us moving soon to our new space. More on that red box in the photo in tomorrow's post. Happy Birthday to Di!! The only hint she gave in programming her birthday workout was that she wanted to use the deck of cards. So we had to put a new and creative spin to make her workout unique. Most agreed.. it was fun and hard at the same time.
Workout of the Day:
"Deck of Di"
Wall Ball
Kettlebell Sumo Deadlift High Pulls
Sit-Ups
Burpees
One deck of cards for entire class. Each athlete assigns their own movement to any suit. Once card is announced each athlete tries to complete the required reps. First one to finish yells "done". The next card will be announced in 3 seconds. Other athletes can either try and complete their required reps or record the difference of what they accomplished and what they should have accomplished. Lowest score wins.
Face Cards = 10 reps
Ace = 1 rep
Joker = 200m Run
Monday, May 23, 2011
Thanks to everyone who came out on Saturday to help us put the 24' Pull-Up Rig and Squat Cages together.
There were only a few who were able to complete this workout without the DNF(did not finish) next to their name on the whiteboard. Failing is acceptable in the room. Not trying when the odds are stacked against you, now that is true failure.
"DNF"
15 Front Squats(m-95lbs/65lbs)
400m Run
13 Front Squats(m-115lbs/80lbs)
400m Run
11 Front Squats(m-135lbs/95lbs)
400m Run
9 Front Squats(m-155lbs/110lbs)
200m Dumbbell Farmer's Carry(m-40lbs/f-30lbs)
7 Front Squats(m-175lbs/125lbs)
200m Dumbbell Farmer's Carry(m-40lbs/f-30lbs)
5 Front Squats(m-195lbs/140lbs)
200m Dumbbell Farmer's Carr(m-40lbs/f-30lbs)
20 minute cap
Sunday, May 22, 2011
Saturday, May 21, 2011
This workout would be pretty easy except for the fact that you have to hold a weight plate the entire workout. By the 3rd round you are ready to chuck that plate back on the pile.
"Encumbered"
Plate Hold for entire workout(m-45lbs/f-25lbs)
10 Squats
13 Overhead Lunges
10 Squats
13 Overhead Lunges
10 Squats
10 Box Steps(20")
100m Overhead Plate Carry
3 rounds
Friday, May 20, 2011
Someone asked me the other day what the local term "Stink eye" meant. Any other ? Yes I am aware that I will pay dearly for posting these photos.
Putting a little addition to the benchmark workout called "Nicole". Any addition to an already tough workout can only make it ....(you are free to fill in the blank)
"Nicole +"
400m Run
Max Attempt Pull-Ups
Max Attempt Push-Ups
As many rounds as possible in 20 minutes
Thursday, May 19, 2011
The Rogue equipment has arrived and we will be putting together the 24' Pull-Up rig this Saturday from 12pm to 2pm. All are welcome to help or watch. Beverages encouraged.
"Rough Rider"
6 Toes to Bar
20 Wall Ball(m-20lbs to 10'/f-14lbs to 10' or 16lbs to 9')
6 Handstand Push-Ups
12 Dumbbell Hang Power Cleans(m-45lbs/f-30lbs)
200m Run
4 rounds
Wednesday, May 18, 2011
For those of you who have asked, Yes, the jeep was the inspiration for our gym colors, both current and new. Now I just have to get the jeep re-painted.
Strength
Snatch
1-1-1-1-1-1-1-
then...
5 Snatch Balance(m-45lbs/f-31lbs)
5 Good Mornings(m-45lbs/f-31lbs)
As many rounds as possible in 3 minutes
Tuesday, May 17, 2011
Today we programmed using the Tabata clock but a different training method. Instead of staying on one element for all 8 rounds, we alternated between 4 movements.
"Clocked by Tabata"
Clean Ball(m-20lbs/f-12lbs) (medicine ball clean into a wall ball throw catch in a full squat)
Dumbbell Power Snatch(m-50lbs/f-30lbs)
Barbell Front Squat(m-135lbs/f-95lbs)
Kettlebell Sumo Deadlift High Pull(m-70lbs/f-44lbs)
Using a Tabata Clock
Max reps in 20 seconds
Rotate - 10 seconds
8 rounds (2 complete rotations of the 4 elements)
1 minute rest
3 cycles
Score is total reps on all movements
Monday, May 16, 2011
Great fun at the beach house this past weekend. What a great get-away!!
We dropped down the workout from the mainsite for our members to enjoy, but decided to add in some other movements. We ran heats of 3 or 4 athletes at a time on the barbell wod while others worked on their jump rope of
"Triple Wod"
3 Deadlift(m-275/f-185lbs)
7 Push-Press(m-115lbs/75lbs)
As many rounds as possible in 5 minutes
---
Max Double-Under Jump Rope in 5 minutes
---
800m Run or 1000m Row
---
5 minutes rest between each workoutWorkout of the Day:
Sunday, May 15, 2011
Saturday, May 14, 2011
Painting for now is complete, but we still need help to sweep up all the "overspray". We will be at the new box from 12pm to 2pm if you would like to help. Bring brooms, rags and beverage. We promise to share Dustin's Gluten-free creation.
Workout of the Day:
"No Idea"
25 Gamer Push-Ups
25 Kettlebell Swings(m-53lbs/f-35lbs)
12 Thrusters(m-95lbs/f-65lbs)
400m Run
4 rounds
Friday, May 13, 2011
Jeff is one of our Paleo Challenge winners and always gives 100% effort in all his workouts. Very proud of all his achievements! Score is calculated by max reps in medicine ball cleans and deadlifts while the runner is on the 200m run.
"Ageless"
Teams of 3
200m Run/Row or 63 Double-Under Jump Rope
3 Handstand Push-Ups before doing
Max reps of Medicine Ball Clean (m-20lbs/f-12lbs)
tag
5 Burpees before doing
Max reps of Deadlift(m-135lbs/f-95lbs)
As many rounds as possible in 20 minutes
Thursday, May 12, 2011
Pat and Mike taking on the Ewa wall. Paint Warriors!!
Back Wall needs color right? We chose solid gray.
5 Overhead Squats(m-135lbs/f-95lbs)
10 Toes to Bar
15 Dumbbell Squat Cleans(m-40lbs/f-25lbs)
20 Double-Under Jump Rope
5 rounds
Wednesday, May 11, 2011
1am - 2am???
Ceiling Paint Crew
Clean it!
To paint of not paint?? Decisions, Decisions?? F@#$ it! Paint It!
Push-Jerk
1-1-1-1-1-1-1
then...
Kettlebell Swings(m-53lbs/f-35lbs)
Box/Tire Jumps(m-24"/f-20")
21-15-9
Tuesday, May 10, 2011
Painting, cleaning, feasting and margaritas!! Awesome!
We will be doing more of the same this weekend, but instead of primer, we will be throwing up color. Come join in on the fun!
"Power Pull"
Power Clean(m-135lbs/f-95lbs)
Chest to Bar Pull-Ups
10-9-8-7-6-5-4-3-2-1
Monday, May 9, 2011
Courtney requested the deck of cards for her birthday workout, but we decided to put a new twist on the deck and make it a partner workout. Because partner workouts are always more fun and this was definitely a wild wod. Happy Birthday Courtney!!
"The Wild Joker"
Squats
Lunges
Push-Ups
Sit-Ups
Partner workout
1st person flips card and that determines their color(red or black)
Start with squats. Then flip another card for lunges. The card color determines who has to do it
Perform required movement based on card value
Face cards = 10
Ace = 11
Resting partner is able to score in burpees while partner is performing movement
Team does movements in order regardless of which partner does it
squats to lunges to push-up to sit-up and then back to squats
one movement per card
Joker = 200m run = both people run
First person back from the run flips the card- this is now that person NEW color(red or black)
22 minute cap
Score = time to complete deck and number of burpees completed
if deck is not complete at 22 minutes. score is # of reps undone.
Sunday, May 8, 2011
Saturday, May 7, 2011
We felt it was an appropriate time to do this Hero workout in memory of Navy Lieutenant Michael Murphy who was killed in Afghanistan on June 28th, 2005. The Navy will christened its newest guided-missle destroyer the USS Michael Murphy today to memorialize this medal of honor recipient. Read the full article in the StarAdvertiser HERE.
"Murph"
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run
Wear a 20lb weight vest if available
Friday, May 6, 2011
Hardass Fitness has found a new home. The build out of this facility begins immediately. We will be holding classes in our existing space through June. Check site for updates as we unfold some exciting promotions.
"Obligation vs. Opportunity"
Every minute on the minute for 10 minutes
Obligation = Deadlift (30 seconds or up to one minute- must complete reps at chosen weight)
m-315lbs/f-210lbs = 3 reps
m-275lbs/f-185lbs = 4 reps
m-225lbs/f-155lbs = 5 reps
m- 185lbs/f-125lbs = 6 reps
m- 135lbs/f-95lbs = 7 reps
m- 95lbs/f-65lbs = 8 reps
Opportunity = Double-Unders - Max reps starting from second 30 to 60 of each minute
Score reflects obligation of reps under chosen weight and total double-unders completed in 10 minutes.
Thursday, May 5, 2011
Glenn requested for his birthday to do the benchmark workout "Fight Gone Bad". As you can imagine, his popularity soared in the room. As a coach, it is fun to hear the reactions when athletes see the whiteboard. FGB is quite unique and triggers the appropriate response. Happy Birthday Glenn!!
"Fight Gone Bad"
Wall ball(m-20lbs to 10'/f-12lbs to 10' or 16lbs to 9')
Sumo Deadlift High Pull(m-75lbs/f-55lbs)
Box Jump(20")
Push-Press(m-75lbs/f-55lbs)
Concept 2 Rower(calories)
1 minute at each station for max reps
3 rounds
1 minute rest between each round
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