Saturday, June 25, 2011
Max leaving his mark on our wall of fame!!!
"Remainder"
5 minute AMRAP for each event
As many reps as possible after completing required run
800m Run - remaining time accumulated time in an L-Sit
650m Run - Must carry medicine ball on run then wall ball
400m Run - Overhead Plate Carry(m-45lbs/f-25lbs) then Push Press(m-95lbs/w-65lbs)
200m Run - Farmer's Carry(m-45lbs/f-30lbs) then Dumbbell Hang Power Cleans
Any Order
Friday, June 24, 2011
This is Jai's second birthday workout in our room. Last year he used a pull-up assistance elastic band. He now is able to go prescribed weight and movement for everything we do in our gym. Becoming a better and better athlete with age.
"Jai"
6 Pull-Ups
12 Wall Ball(m-20lbs to 10'/f-12lbs to 9' or 16lbs to 9')
Every minute on the minute for 20 minute
Thursday, June 23, 2011
Workout of the Day:
"Nancy"
400m Run
15 Overhead Squats(m-95lbs/f-65lbs)
5 rounds
Wednesday, June 22, 2011
Workout of the Day:
Strength Day
Press
1-1-1
Push-Press
2-2-2
Push-Jerk
3-3-3
then...
7 Box Jumps(m/f-20")
7 Burpees
6-5-4-3-2-1
Tuesday, June 21, 2011
Lei started her training with Hardass Fitness with a bootcamp class at Kaka'ako Park. She has improved as an athlete tremendously and we are proud that she has been a part of our ohana for all these years. Happy Birthday Lei!!!
Workout of the Day:
"Lei"
40 Pull-Ups
40 Push-Ups
40 Sit-Ups
40 Squats
30-20-10
Monday, June 20, 2011
Workout of the Day:
"Clean Up Your Act"
1 minute max reps
2 minutes rest
Hang Power Cleans(m-135lbs/f-95lbs)
Power Cleans(m-135lbs/f-95lbs)
Squat Cleans(m-135lbs/f-95lbs)
2 rounds
Sunday, June 19, 2011
Saturday, June 18, 2011
Workout of the Day:
"Dead"
800m Run
20 Deadlifts(m-225lbs/f-155lbs)
650m Run
20 Deadlifts
400m Run
20 Deadlifts
200m Run
20 Deadlifts
100m Run
20 Deadlifts
Friday, June 17, 2011
Workout of the Day:
"Snatch Jump"
10 Santches
10 Jumping Squats
10 Good Mornings
Circle Run(100m)
As many rounds as possible in 20 minutes
Thursday, June 16, 2011
Have you signed up to do Fight Gone Bad 6. Mark your calendars for September 17th. Raising money for a good cause if easy...the workout...not so much=)
Strength
Power Clean
1-1-1-1-1-1-1
then...
10 Push-Ups
15 Squats
20 Double-Under Jump Rope
As many rounds as possible in 5 minutes
Wednesday, June 15, 2011
Progress on the Philosophy logo.
For this workout drop 5 reps for Pull-Ups and 10 reps for Sit-Ups every round followed by a 200m run for a total of 5 rounds.
"Slide"
25 Pull-Ups
50 Sit-Ups
200m Run
20/40 - 15/30 - 10/20 - 5/10
Tuesday, June 14, 2011
Getting hard to squeeze 22 athletes in one workout in our current 1,000 square foot box. Good thing we are moving soon. First workout in the new room will be July 4th.
Today's workout is set up in the Fight Gone Bad framework with more challenging movements. Expect your score to be less than half of your FGB PR. We had more ways to scale the HSPU for those that were not comfortable going vertical. 2 point plank hold (20 seconds = 1 point) and 4 point plank hold (30 seconds = 1 point).
"Tap Out"
1 minute max reps at each station
Clean Ball(medicine ball clean into a wall ball throw catch in full squat)(m-20lbs/f-12lbs)
Handstand Push-Ups(1rep=1 point) sub-10 second handstand hold = 1 point
Double-Under Jump Rope(5 double-unders = 1 point)
Squat Clean(m-135lbs/f-95lbs)
Burpees
1 minute rest
Monday, June 13, 2011
Kettlebell drills and body weight movements. Found these cool pics from demonbells.com. Not sure if they are fully functional for all kettlebell drills, but they look cool. What a great idea!
We did this workout February 18th so check your journals for a PR.
"CrossOver"
20 Kettlebell Sumo Deadlift High Pulls(m-44lbs/f-26lbs)
15 Kettlebell Swings(m-44lbs/f-26lbs)
10 Kettlebell Cleans(1-arm)(m-44lbs/f-26lbs)
10 Push-Ups
15 Sit-Ups
20 Squats
As many rounds as possible in 15 minutes
Sunday, June 12, 2011
Saturday, June 11, 2011
I am so overwhelmed by the generosity of our members. In addition to the awesome Bose stereo that they everyone pitched in to purchase for the house they also got 2 GHD's(Glute-Hamstring Developer) I was floored!! We definitely have an awesome ohana. Thank you very much to everyone!
Workout of the Day:
"Saturday TNT Special"
7 Deadlift(m-225lbs/f-155lbs)
14 Box Jumps(m-24"/f-20")
21 Abmat Sit-Ups
200m Run
5 rounds
Friday, June 10, 2011
We are thinking about "rebranding" our logo. Stay tuned for details. Any thoughts?
The benchmark girl workout named "Chelsea" is a challenging workout that leaves you sore for days. We put a little spin on it by adding a double-under jump rope opportunity each minute. Chelsea is normally a pass/fail workout. Which means you survive or you get bumped out when you can no longer maintain the cycle within the minute. You can never "win" Chelsea by having the highest score...until today. Our little twist makes Chelsea half the time but increases the output each minute.
"Chelsea for Score"
Every minute on the minute
5 Pull-Ups
10 Push-Ups
15 Squats
Max reps Double-Unders for score
Every minute on the minute for 15 minutes
then...
650m Run
Thursday, June 9, 2011
Our keiki CrossFit program is still going strong. Have your keiki given it a try yet? Tuesday at 5pm & Saturday at 11am. Come and join the fun!!
With the big sdlhp some asked if we were doing another strength day. Strength day...no, need to be strong....yes!!
"Trash Talk"
3 Sumo Deadlift High Pulls(m-135lbs/f-95lbs)
6 Toes to Bar
9 Wall Ball(m-20lbs/f-12lbs)
200m Run
As many rounds as possible in 15 minutes
Wednesday, June 8, 2011
We have been floating the strength day around to ensure that all our athletes remain well-balanced and don't turn into met-con junkies. What are your thoughts? Set strength day or floating?
Strength Day
Overhead Squats
5-5-5-5-5
then...
500m Row
Tuesday, June 7, 2011
Don't you just love the workouts that look "not too bad", but leave you messed up.
"Messed Up"
Dumbbell Squat Clean Thrusters(m-50lbs/f-30lbs)
Kettlebell Swings(m-70lbs/f-44lbs)
10-9-8-7-6-5-4-3-2-1
Monday, June 6, 2011
The cool thing about the Tabata protocol is that you can substitute any movement. A quick little read by John Harker:
Credit for this simple and powerful training method belongs to its namesake, Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan. Their groundbreaking 1996 study, published in the journal Medicine and Science in Sports & Exercise, provided documented evidence concerning the dramatic physiological benefits of high-intensity intermittent training. After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, along with a 14% increase in their ability to consume oxygen (V02Max). These results were witnessed in already physically fit athletes. The conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise.
Workout of the Day:
"Tabata Strong Breath"
Deadlift(m-185lbs/f-115lbs)
Tire/Box Jumps(20")
Pull-Ups
Double-Unders
2 minutes rest between each element
tabata = 20 seconds work and 10 seconds of rest for 8 rounds
score = lowest number of reps in any given round
Sunday, June 5, 2011
Saturday, June 4, 2011
Paint for time...3...2...1...go! time: 7 hrs 38min. A good start!
Clean & Jerk(m-body weight/f-2/3 body weight)
7 minute max reps
Rest...9 minutes
Row for distance - 7 minutes
Friday, June 3, 2011
Just a reminder of our "Sell Your Gold" event at The Wedding Ring Shop. Hae Yon has set up on opportunity to sell your broken, unused or unwanted jewelry and receive cash. Did I mention that she will be serving adult beverages. Yeah a party...and leave with cash. The event is this Wednesday, June 8th from 6:30 - 8:30pm. Please RSVP to Hae Yon by Monday, June 6th at 228-3790 or haeyon@weddingringshop.com
"Inversion"
25 Pull-Ups
5 Medicine Ball Cleans
20 Pull-Ups
10 Medicine Ball Cleans
15 Pull-Ups
15 Medicine Ball Cleans
10 Pull-Ups
20 Medicine Ball Cleans
5 Pull-Ups
25 Medicine Ball Cleans
then...
5 minutes max reps of double-under jump rope
Thursday, June 2, 2011
If you haven't participated in Dustin's healthy lifestyle dining in presentations you are missing out. He shows you how to shop and prepare on any budget with a wide range of choices to satisfy anyone's wallet and taste buds. Of course we sponsored some alcohol at our presentation. I did mention the word lifestyle right??
Front Squats 2 reps(80% of max weight) every 45 seconds
2-2-2-2-2-2-2-2-2-2-2-2
then...
Ring Push-Ups - max reps
90 second rest
3 rounds
then...
"Rip"
250m Row
20 Box Jumps(20")
10 Burpees
Wednesday, June 1, 2011
If you have never met Chris it is only because you have never come to the 6am class. He has been a regular in the early class for well over 2 years. Always great to see him every morning. Happy Birthday Chris!!
"Brenna"
Toes to Wall
Overhead Lunges(pvc)
Kettlebell Sumo Deadlift High Pull(m- 53lbs/f-35lbs)
Kettlebell Swings(m-44lbs/f-26lbs)
Overhead Squats(pvc)
4 rounds
There are up to 5 athletes teamed up for this workout. Do 5 reps for one element, then 29 for the next element. Athletes choice to rest after completing 5 reps or do burpees for score. Group rotates when all 29's have completed their reps. Must do 10 second squat hold before eligible to score in burpees.
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