HARDASS FITNESS

Yoshi's First Bar Muscle-Up

Yoshi had been watching video's on the bar muscle-up an decided to give it a try today. This is actually his third bar muscle-up since after seeing the first one I ran and got the video camera and it took me 2 takes to get it right.

Helping Kina'u celebrate her birthday. The 21 represents the age we all wish we were. Our house camera is still MIA. So the photos do not do justice to all these beautiful people.

"Kina'u"

8 Pull-Ups

30 Double-Unders or 100m Run

11 Box Jumps(m-24"/f-20")

10 rounds

21 minute cap

The railing is going up at the Mezzanine Skybox

Continuing with our benchmark CrossFit workouts. This is NOT a Hero workout, but a workout that appeared on the mainsite featuring a number of Fire Chiefs doing a CrossFit workout. For many it was a first-time experience.

Workout of the Day:

At the 12noon class we focused on the full squat snatch.

Workout of the Day:

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, NC, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan.

He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

First posted June 12 2011

Workout of the Day:

Hero Workout

"Small"

1000m Row

50 Burpees

50 Box Jumps

800m Run

Today we are working grip strength. I remember Popeye having big forearms, I forgot his biceps were so skinny. Maybe this is before he popped some spinach.

"Popeye"

400m Run

20 Kettlebell Swings(m-53lbs/f-35lbs)

15 Toes to Bar

10 Dumbbell Hang Power Cleans(m-50lbs/f-35lbs)

3 rounds

Strength Day

Back Squats

5-5-5-5-5

then...

"The Ladder"

5 Box Jumps(m-30"/f-24")

10 Double-Under Jump Rope or 5 Burpees

10 Box Jumps

20 Double-Under Jump Rope or 10 Burpees

15 Box Jumps

30 Double-Unders or 15 Burpees

1 minute to climb as high on the ladder as possible

1 minute rest

Start at the bottom of the ladder every round

5 rounds

Box Jump Standard- Jump, Stand, Step Down. Focus is on the explosion to get up. 30" box jumps moves out of plyometric training and into risk management. One of the benefits of plyometric training is injury prevention. At some height, it can produce injuries instead of better athletes. How high is too high for you?

There is no partitioning in this workout. Which means you must do all 100 reps of one element before moving onto the next. That is what makes "Angie" so challenging and time consuming. Once you come to muscle failure you have to rest your muscle unto strength returns to chip away at more reps. The high volume and muscle failure attempts leave you sore for a few days.

"Angie"

100 Pull-Ups

100 Push-Ups

100 Sit-Ups

100 Squats

Hero Workout

"DT"

12 Deadlifts(m-155lbs/f-105lbs)

9 Hang Power Cleans(m-155lbs/f-105lbs)

6 Push-Jerks(m-155lbs/f-105lbs)

5 rounds

Today's advanced class at 12noon focused on the skill of rowing the Concept 2. After Keleva of course.

Workout of the Day:

Warming up with skill practice for yesterday's hero workout "Randy".

Another benchmark girl workout called Nancy. Time to check your journals and PR.

"Nancy"

400m Run

15 Overhead Squats(m-95lbs/f-65lbs)

5 Rounds

Hero Workout

"Randy"

75 Snatches(m-75lbs/f-55lbs)

then...

1000m Row

Getting a headrush after a big pull is common, passing out is not.

We only recommend athletes who have confidence and experience with a movement go after a 1 rep max weight. All others should practice perfect form with a more moderate load and a higher rep count.

Deadlift

1-1-1-1-1-1-1

then....

50 Kettlebell Swings(m-70lbs/44lbs)Deadlift

1-1-1-1-1-1-1

then....

50 Kettlebell Swings(m-70lbs/44lbs)

Simple workout but not easy.

600m Sprint

then...(5-10 minutes of recovery)

"Cindy"

5 Pull-Ups

10 Push-Ups

15 Squats

As many rounds as possible in 20 minutes

Workout of the Day:

"Fight Gone Bad"

1 minute max reps at each:

Wall Ball(m-20lbs/f-14lbs to 10')

Sumo Deadlift High Pull(m-75lbs/f-55lbs)

Tire/Box Jumps(20")

Push-Press(m-75lbs/f-55lbs)

Concept 2 Rower - calories

3 rounds

1 minute rest after each round

We divided the classes into 2 teams. The Red Team and the Blue Team. Bottom line the workout equaled a lot of running. Fun! Especially after a week of big Hero workouts. Each class had a chance to choose their own "home plate" movements.

After we had a feast of food and beverage at Gay's beach house. Great way to end the week!

"CrossFit Baseball"

400m Run

1st Base = 10 Squats(about 130m)

2nd Base = 10 Lunges(about 210)

3rd Base = 10 Jump Back Burpees(about 290m)

Home Plate = 10 Selected Movements

Score as many points for you team in 30 minutes

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA.

He is survived by his father Steven McGhee of Myrtle Beach SC, his mother Sherrie Battle McGhee, and his brother Zachary.

First posted 15 April 2010

"McGhee"

5 Deadlifts(m-275lbs/f-185lbs)

13 Push-Ups

9 Box Jumps(m-24"/f-20")

Max rounds in 30 minutes

Claudia visiting with us from CrossFit Akron. Enjoyed working out with this athlete.

Strength day coupled with fast & fiery benchmark CrossFit workout.

Strength Day

Sumo Deadlift High Pull

3-3-3-3-3

then...

"Baseline"

500m Row

40 Squats

30 Sit-Ups

20 Push-Ups

10 Pull-Ups

Hero Workout

"Helton"

800m Run

30 Dumbbell Squat Cleans(m-50lbs/35lbs)

30 Burpees

3 rounds

Our focus continues for the month of August on CrossFit "Benchmark" workouts. This week, we will be giving attention and respect to Hero workouts. These workouts are in honor of those who gave there life to protect our freedom.

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

First posted 29 September 2010

Workout of the Day:

Hero Workout

"Jack"

10 Push-Press(m-115lbs/81lbs)

10 Kettlebell Swings(m-53lbs/35lbs)

10 Box Jumps(m-24"/f-20")

Max rounds in 20 minutes

If you think the Masters division had easier workouts at the CrossFit Games this year then give this chipper a go. Nothing easy about it.

"Master's Chipper"

Mike Burgener teaching the "Burgener Warm-Up" - audio doesn't match but still worth watching

Our athletes that are already confident and experienced in the Snatch were free to do today's skill component as a strength day. All others were expected to practice the Snatch progression.

Hang Snatch

1-1-1-1

15 minute time limit

then...

Snatch

1-1-1-1

15 minute time limit

then...

Girl Wod: Choose from Elizabeth, Fran, Isabel, Karen or Diane

Muscle-Up as slow as possible - Badass!!

The goal of today's workout is to practice the skill of the deadlift. If we wanted to try and force athletes to DNF we would have made the Rx weight 185lbs/125lbs or simply made it a 20 minute workout. Also, this was a "no drop" workout. It is just as important in CrossFit to train the lowering phase of the deadlift for both skill and strength. If the deadlift component of todays training was not enough then there is always the "Girl" wod to finish you off.

Deadlift

1+ Every minute on the minute for 15 minutes(m-135lbs/f-95lbs)

(minute 1 = 1 rep, minute 2 = 2 reps...minute 15 = 15 reps)

then...

Girl WOD: choose from Elizabeth, Fran, Isabel, Karen or Diane

Happy Birthday to 3 of our athletes. David(13th), Wei Wei(20th) and Tony(31st). Those numbers are the day of their births and not their ages.=) All were guilty of not letting us know they had a birthdays in July. We did a triple whamming using all three of their birthdates. Happy Birthday HAFLETES.

"Better Late then Never"

7 Push-Jerks(m-135lbs/f-95lbs)

13 Burpees

20 Wall Ball(m-20lbs to 10'/f-12lbs to 10' or 16lbs to 9')

31 Double-Under Jump Rope

300m Run

3 rounds

Thrusters

3-3-3-3-3-3

20 minute time limit

then...

Girl Wod - Choose from Elizabeth, Fran, Isabel, Karen, or Diane

After programming the workout we learned that Max is only 31. I guess the extra rep is for good luck. Wishing Max a very Happy Birthday!!

"To da Max"

600m Run

32 Squats

32 Gamer Box Jumps(m-24"/f-20")

32 Lunges

32 Sit-Ups

32 Deadlifts(m-135lbs/95lbs)

32 Burpees

32 Double-Under Jump Rope

2 rounds

600m Run