Friday, September 30, 2011
Max reps of Wall Ball - 1 attempt - room record: 110 reps
This workout set up conflicting goals. Fast time or lots of reps. The main goal was to achieve muscle failure with each movement in 1 attempt. Scores and times varied greatly based on load.
"Conflict" Time vs Reps
400m Run
max reps - 1 attempt
Deadlift(m-155lbs/f-105lbs)
Wall Ball(m-20lbs to 10'/f-12lbs to 10' or 16lbs to 9')
Pull-Ups
3 rounds
Thursday, September 29, 2011
"Ascend"
3 Sumo Deadlift High-Pulls(m-95lbs/f-65lbs)
3 Hang Power Cleans(m-95lbs/f-65lbs)
3 Thrusters(m-95lbs/f-65lbs)
200m Run
+1 rep every round
As many rounds as possible in 20 minutes
Wednesday, September 28, 2011
Monica caught this Video. Staged or Sincere?? You have to know Big Joe to understand how funny and out of character this is! The lunch-bunch will have a great laugh.
Workout of the Day:
Strength/Skill
Clean & Jerk
1-1-1-1-1-1-1
then...
Tire/Box Jumps(20")
max reps in 2 minutes
Tuesday, September 27, 2011
Please come and support the Showdown this Sunday at CrossFit Ewa Beach. All HAF supporters are encouraged to wear the new "red" shirt.
Our Team:
Julie Goo
Tiff Bove
Eric Kawada
Max Kaneshiro
"Swinging Annie"
50 Kettlebell Swings(m-53lbs/f-35lbs)
50 Double-Unders
40-30-20-10
Monday, September 26, 2011
More rubber going down. Almost done.Starting the week off with a benchmark girl workout. Barbara always makes people feel sick. Maybe its the high volume or sit-up motion, either way Barbara gets tough in the 4th and 5th round.
"Barbara"
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
Precisely 3 minutes rest between rounds
5 rounds
Sunday, September 25, 2011
Saturday, September 24, 2011
Bodies hitting the ground at the beep. Awesome!!
Workout of the Day:
"Week 2 of the CrossFit Games Open"
9 Deadlifts(m-155lbs/f-100lbs)
12 Push-Ups(Gamer)
15 Box Jumps(m-24"/f-20")
As many rounds as possible in 15 minutes
or
"Week 4 of the CrossFit Games Open"
60 Bar-Facing Burpees
30 Overhead Squats(m-120lbs/f-95lbs)
10 Muscle-Ups
As many rounds as possible in 10 minutes
Friday, September 23, 2011
For those athletes that were interested in competing in the Showdown, 2 CrossFit Games Open workouts were dropped today. Athletes could complete 1 or both workouts. A total of five workouts will be with athletes keeping their 2 best scores.
"Week 3 of the CrossFit Games Open"
Squat Clean & Jerks(m-165lbs/f-110lbs)
As many rounds as possible in 5 minutes
or
"Week 5 of the CrossFit Games Open"
5 Power Cleans(m-145lbs/f-100lbs)
10 Toes to Bar
15 Wall Ball(m-20lbs to 10'/f-14lbs to 9')
Thursday, September 22, 2011
Eric on a 24" tire. Perfect jumps. As soon as I figure out how to rotate the videos on my new phone I will update this blogpost. You may get dizzy watching, but you will still recognize perfection.
"Day 1"
5 Hand Stand Push-Ups
7 Front Squats(m-135lbs/f-95lbs)
12 Toes to Bar
15 Tire/Box Jumps(m-24"/f-20")
2x
400m Run
3 rounds
Wednesday, September 21, 2011
Workout of the Day:
Strength/Skill
Snatch
1-1-1-1-1-1
then...
Max reps Wall Ball - 1 attempt
Tuesday, September 20, 2011
The shirts have arrived! Men's sizes m-2xl. Women's shirts will come in on Wednesday. Sizes s-xl.
"MSGC"
10 Kettlebell Swings(Descending Ladder to 1)(m-53lbs/f-70lbs)
1 Burpee (Ascending Ladder to 10)
15 Squats(remains constant)
10 rounds
Monday, September 19, 2011
Julie gets her first bar muscle-up. Third time is always a charm. Is there a movement that you are trying to master? Have your coaches help you make it a reality.
Workout of the Day:
"Grip Stress"
10 Deadlifts(m-135lbs/f-95lbs)
5 Power Cleans(m-135lbs/f-95lbs)
1 Muscle-Up or 5 Chest to Bar Pull-Ups or 10 Pull-Ups
5 rounds
then...
500m Row
then...
400m Run
Sunday, September 18, 2011
Saturday, September 17, 2011
Congratulations to all who participated in Fight Gone Bad 6! Over 2.2 million was raised worldwide.
Workout of the Day:
"Fight Gone Bad 6"
Max reps in 1 minute at each station
Wall Ball(m-20lbs to 10'/f-12lbs to 10' or 16lbs to 9')
Sumo Deadlift High Pulls(m-75lbs/f-55lbs)
Tire/Box Jump(m/f-20")
Push-Press(m-75lbs/f-55lbs)
Concept2 Row(calories)
1 minute rest
3 rounds
Friday, September 16, 2011
This is Shelly's 2nd birthday workout in room. We chose not to use her birthday numbers, but her love/hate list to make her celebration workout. Happy Birthday Shelly!!
This is also Tony's last workout before he is deployed. Final destination djibouti, Africa. Tony started in our room weighing 235lbs. Now he is at 205lbs and a badass Crossfitter. We will miss him in our workouts but look forward to his return.
"Shelly 2 - Top Tier"
300m Run
50 Double-Unders
40 Squats
30 Sit-Ups
20 Push-Ups
10 Burpees
5 rounds
drop the top element after the run every round (5th round 300m run 10 burpees)
Thursday, September 15, 2011
Hang a kettlebell around your waist, hook a dumbbell in between your feet, wear a weighted vest. All options were open to our athletes to add weight to their pull-up.Workout of the Day:
Strength Day
Bench Press
3-3-3-3-3
then...
Weighted Pull-Ups
1-1-1
then...
500m Row
25 Thrusters(m-45lbs/f-33lbs)
25 Push-Ups
Wednesday, September 14, 2011
We have helped Denise celebrate her birthday for the past 3 years, but only now realized that her birthday is the 12th and not the 13th. We better triple check our sources in the future.
"Denise 3"
600m Run
12 Dumbbell Thrusters(m-50% of body weight/f-33% of body weight)
12 Tire/Box Jumps(m-24"/f-20")
12 Pull-Ups
12 Burpees
3 rounds
Tuesday, September 13, 2011
Keiki CrossFit. Tuesday at 5pm and Saturday at 11am.
"Power 13"
Push-Jerk(m-95lbs/f-65lbs)
Medicine Ball Squats(m-20lbs/f-12lbs)
Abmat Sit-Ups
Power Clean(m-135lbs/f-95lbs)
30 seconds - max reps
13 seconds rest
5 rounds
Monday, September 12, 2011
Kili Mai loses her first tooth.
We decided to drop today's mainsite workout. Looks like a running Fran. Ouch!!
"Mainsite 9/12"
400m Run
15 Thrusters(m-95lbs/f-65lbs)
15 Pull-Ups
4 rounds
Sunday, September 11, 2011
Saturday, September 10, 2011
Saturday 12 noon class. Coaching the medicine ball clean. What do you see in this video?
Workout of the Day:
"Sprint Drills then Wod...nice"
100m Sprints every 30 seconds
10 rounds
then...
3 Deadlifts(m-225lbs/f-185lbs)
5 Kettlebell Swings(m-53lbs/f-35lbs)
7 Gamer Push-Ups
As many rounds as possible in 8 minutes
Friday, September 9, 2011
I think all will agree, this is a challenging birthday workout. The run became the 100m walk in the latter rounds. Perfectly suitable for Tiff's birthday workout. Happy Birthday Tiff!!
"Tifferific 2"
9 Power Cleans(m-100lbs/f-70lbs)
7 Dumbbell Squat Cleans(m-50lbs/f-35lbs)
1 +1 Burpees (add 1 burpee every round)
100m Run
As many rounds as possible in 20 minutes
Thursday, September 8, 2011
While Hawaii Five-O took over our gym to shoot episode 6, our athletes didn't miss a beat. The 12noon class heated things up and got a tan.
"Air Force"
20 Thrusters(m-95lbs/f-65lbs)
20 Sumo Deadlift High Pulls
20 Push-Jerks
20 Overhead Squats
20 Front Squats
Every minute on the minute 4 Burpees
Wednesday, September 7, 2011
The stage is all set for shoot day. The gym is complete with MMA Cage and mezzanine office. This is the biggest prop we had in our gym, took them 3 hours to set it up.
"Silence"
9 Abmat Sit-Ups
7 Kettlebell Squats(m-53lbs/f-35lbs)
11 Tire Jumps(m-24"/f-20")
As many rounds as possible in 15 minutes
Tuesday, September 6, 2011
Hawaii Five-O will be shooting episode 6 in our gym starting tomorrow. For the next 3 days we will be using our temporary outdoor parking lot gym. I hope the weather stays nice.
"Hawaii Five-O"
400m Run
5 Medicine Ball Cleans(m-20lbs/f-12lbs)
5 Kettlebell Swings(m-70lbs/f-44lbs)
2 rounds
5 rounds
Monday, September 5, 2011
Labor Day Class Schedule:
6am
9am
10am
Workout of the Day:
"Tabata Mash"
Pull-Ups
Dumbbell Squat Cleans(m-45lbs/f-30lbs)
Push-Jerks(m-95lbs/f-65lbs)
Double-Unders
Tabata=20 sec. work 10 sec. rest 8 rounds on one element
1 minute rest between each element
Sunday, September 4, 2011
The Whiteboard for the week of August 29th - Sep. 3rd
0 comments Posted by Hardass Fitness at 1:40 PM
Saturday, September 3, 2011
We feel honored to participate in this event. Thank you Kevin Napolean for joining us and sharing your words.
"31-Hero-9am"
31 Seconds of Silence
31 Front Squats
31 Dumbbell Push-Press
31 Chest to Bar Pull-Ups
31 Box Jumps
31 GHD Sit-Ups
31 Burpees
400m Run
10am
"Thirty-One Heroes"
8 Thrusters(m-155lbs/f-105lbs)
6 Rope Climbs to 15' or 12 Rope Climbs to 10' or 24 Rope Climbs(ground to standing)
11 Box Jumps(m-30"/f-24")
Partner runs 400m with weight plate(m-45lbs/f-25lbs)
As many rounds as possible as a team with 31 minutes
Friday, September 2, 2011
Our red and black shirts should be in by mid-month.
This is a challenging pass/fail workout. The goal is to survive the workout with an Rx next to your name.
"Deadlift Burpee Ladder"
5 Deadlifts(m-135lbs/f-95lbs)
5 Burpees
Every minute on the minute for 5 minutes- Add 1 rep per minute. Last round 9DL/9B
3 minutes rest
3 rounds
2nd round Rx(m-185lbs/f-125lbs)
3rd round Rx(m-225lbs/f-155lbs)
Thursday, September 1, 2011
Keiki CrossFit
"Shaken"
300m Run
30 Sit-Ups
21 Overhead Squats(m-95lbs/f-65lbs)
3 rounds
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