Monday, October 31, 2011
Tracy's birthday was on Saturday but we helped her celebrate it today. Gave her 2 extra reps in the workout. More is better right? Well maybe not when it comes to birthdays. Better 2 days and not 2 years.=) Happy Birthday Tracy!!
"Tracy"
10 Good Mornings(m-65lbs/f-45lbs)
31 Push-Ups/Sit-Ups Athlete's choice - must total 31 reps with at least 1 rep from each movement
300m Run
5 rounds
Sunday, October 30, 2011
Saturday, October 29, 2011
Do what you do, day in and day out as if the whole world is watching. Some day maybe they will be.
"Hidden Grace"
5 Cleans(m-135lbs/f-95lbs)
15 Pull-Ups
10 Tire/Box Jumps(m-30"/f-24")
6 rounds
Friday, October 28, 2011
Reebok has made a huge investment into CrossFit. Here is there "Lifestyle" promo.
"Lead Bullet"
25 Squats
15 Ab-Mat Sit-Ups
x2
600m Run
3 rounds
Thursday, October 27, 2011
A blast from the past. The Isabel-Off with Lipson vs. Everett
"Spin"
400m Run
10 Deadlifts(m-225lbs/f-155lbs)
10 Toes to Bar
5 rounds
Wednesday, October 26, 2011
Keep this video in mind next time you get out your jump rope.
Strength/Skill Day
Front Squats
3-3-3-3-3-3
then...
Max Gamer Push-Ups in 3 minutes
Tuesday, October 25, 2011
Our gym was featured in Episode 6 of Hawaii Five-O, "Ka Hakaka Maika'i". You can watch the episode on CBS by clicking HERE. MMA ring and punching bags were set up as props in our CrossFit Gym. Mike Cueva's philosophy logo got mad airtime.
Workout of the Day:
"Fly"
Pull-Ups
Kettlebell Swings(m-70lbs/f-44lbs)
Burpees
21-15-9
Monday, October 24, 2011
Yoshi says that wall balls are his only hated movement. He might start to like it after a few Hero-Makers. Everybody loves Yoshi, not so sure about his workout. It will be a love/hate thing. Happy Birthday Yoshi!!
"Yoshi 2"
10 Wall Ball(m-20lbs to 10'/f-12lbs to 10' or 16lbs to 9')
21 Double-Under Jump Rope
As many rounds as possible for 20 minutes
but..
Every minute on the minute must stop and do:
1 Hero-Maker(m-40lbs/f-25lbs)(push-up, dumbbell pull to chest right arm, push-up, dumbbell pull to chest left arm, stand, dumbbell squat clean into thruster, right leg lunge, left leg lunge)
resume where you left off
score is in wall ball shots
Sunday, October 23, 2011
Saturday, October 22, 2011
For those that are participating in the "30-day Paleo Experience", we are now 6 days in. The first week is always the most challenging since building new habits is not easy. Plan ahead and you will be successful. Remember everyone is their for your support.
Workout of the Day:
"Breaker"
20 Medicine Ball Cleans(m-20lbs/f-12lbs)
20 Kettlebell Sumo Deadlift High Pulls(m-70lbs/f-44lbs)
20 Dumbbell Push-Jerks(shoulders to overhead)(m-40lbs/f-25lbs)
20 Burpees
100m Run
2nd round - 15 reps of each movement - 200m Run
3rd round - 10 reps of each movement - 300m Run
4th round - 5 reps of each movement - 400m Run
Friday, October 21, 2011
This workout did not disappoint. We waited to drop this challenge to the HAF ohana since it was posted on the CrossFit.com on 10/15/11. It was worth the wait.
"Mainsite 10/15/11"
7 Squat Cleans
14 Kettlebell Swings(m-53lbs/f-35lbs)
5 rounds
Thursday, October 20, 2011
Today's workout is all about strategy. Choose the weight that you can continue moving for the time that you plan to be back in the room. Can anyone exceed 7000?
Workout of the Day:
"Go Figure"
5 minute Clock
600m Run
remainder time after returning from run: Barbell Ground to Overhead
Any Way(Clean & Jerk, Snatch)
Any Weight
Score= weight x reps
3 rounds
Wednesday, October 19, 2011
Frederico dropped by to workout with us today. He just completed his Level 1 in Dallas and plans to open a CrossFit Affiliate facility in his home town of Guayaquil, Ecuador.
Strength/Skill Day
Deadlift
1-1-1-1-1-1-1
then...
"Baseline"
500m Row
40 Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups
Tuesday, October 18, 2011
Will is part of our "lunch-bunch" crew. We are happy to help him celebrate his birthday with a special ass-kickin' workout. Will likes to do Yoga to help with his flexibility and CrossFit for his strength and conditioning.
"Will 2 Win"
10 Wall Ball(m-20lbs to 10'/f-12lbs to 10' or 16lbs to 9')
11 Tire/Box Jumps(m-24"/f-20")
11 Double-Under Jump Rope
10 rounds
Monday, October 17, 2011
Thanks Pat O. for sharing your B4B photos
Since today's workout included familiar body weight movements, we did an extended warm-up using an unfamiliar skill. Jerk Balance. After reading through the CrossFit Journal, I came across a bunch of articles by Bob Takano. Specifically one from August of 2010, titled Teaching The Split Jerk. Great Read. If you do not subscribe to the CrossFit Journal you are missing out on a wealth of CrossFit knowledge. Sign up today using the link on the right side of our website. It might be the best $25 investment you make this year.
"CAR-Mile" (Chunky Angie Runs a Mile)
100m Run
25 Pull-Ups
100m Run
25 Push-Ups
100m Run
25 Sit-Ups
100m Run
25 Squats
4 rounds
Sunday, October 16, 2011
Saturday, October 15, 2011
Tammy, our special guest. A champion and a breast cancer survivor.
We are happy to host "Amazing Grace 2011" - working out to support breast cancer awareness. Thanks to all who came out to support such a great cause.
Members were free to choose their "Grace", power clean or squat clean. Fastest time today: 2:09. Congratulations Max!!
"Amazing Grace 2011"
30 Clean & Jerks(m-135lbs/f-95lbs)
Friday, October 14, 2011
The Mike Cueva designed HAF 4 B**BS shirts are in and ready for pick-up at the box.
Since we are doing "Grace" on Saturday for the Barbell 4 Boobs event, we decided to put a 20 minute cap on this workout. A 30 minute cap would have been more appropriate, but we decided to be generous to those who are planning on pulling a new PR for tomorrow's event.
"Death By 8"
8 Pull-Ups
8 Toes to Bar
8 Dumbbell Thrusters(m-40lbs/f-25lbs)
8 Dumbbell Overhead Walking Lunges(m-40lbs/f-25lbs)
8 Dumbbell Hero Makers
8 Double-Unders Jump Rope(Triple-Unders for those who are good at double-Unders)
8 rounds
Thursday, October 13, 2011
I am so proud of David. He has come so far in his quest for fitness. David remembers when getting through the warm-up was a challenge. He is a regular in the "lunch bunch" and continues to get fitter and stronger. Happy Birthday David!
"David T."
Deadlift(m-135lbs/f-95lbs)
Bar-Facing Burpees
400m Run
4 rounds
Athletes must do 10 reps of 1 movement and 13 reps of the other before running the 400m. Athletes are free to switch the rep count per movement every round
Wednesday, October 12, 2011
Reminder: Barbell 4 Boobs event is this Saturday at 10am and all HAF members are encouraged to participate. Here is the link if you would like to register and make a donation, although none is required to participate. We will be having the 9am class and the Keiki CrossFit at 11am as usual with a potluck to follow at 12noon. If you ordered a special HAF 4 B**bs t-shirt, they should be available for pick-up on Friday.
Also, we will be starting "The Paleo Experience": 30 days to a better you! on Monday, October 17th. You can take your photo and have your body fat measured BEFORE class starts. So come early if you are interested. We will be doing photos and body fat measurements on Monday(17th), Tuesday(18th) and Wednesday(19th) ONLY
Also, mark your calendars for Friday, November 18th & Saturday, November 19th. We will be having our official Grand Opening celebration.
Friday Night:
Party 6pm - 10pm. (Class times 6am, 8:15am, 12noon only)
Saturday Morning:
9am - Members Class
10am - Special Guest/Beginners Class
11am - Special Keiki Class
Strength/Skill Day
Press
3-3-3
Push-Press
2-2-2
Push-Jerk
1-1-1
then...
1 minute at each station for max reps
Wall Ball(m-20lbs to 10'/f-12lbs to 10' or 16lbs to 9')
Kettlebell Swings(m-53lbs/f-35lbs)
Tire/Box Jumps(m-24"/f-20")
Tuesday, October 11, 2011
Jana attempted to fly under the radar and not let anyone know it was her birthday, but a little birdie chirped the news. This is Jana's 3rd birthday as a HAF member and we are happy to help her celebrate. Happy Birthday Jana!!
"FU2"
Partner Workout
200m Run
Deadlift(m-225lbs/f-155lbs)
Sit-Ups
As many rounds as possible in 21 minutes
One partner runs 200m while the other partner tries to do as many reps of either deadlifts, sit-ups or both.
Monday, October 10, 2011
We always allow our members to submit a love/hate list in which we program their birthday workout. Paul requested, " Fran" for his birthday workout and we are happy to oblige. We also programmed Tabata Double-Unders as well as Virtual Fran as a warm-up. Ask and you shall receive. Happy Birthday Paul!!
Workout of the Day:
"Fran"
Thrusters(m-95lbs/f-65lbs)
Pull-Ups
21-15-9
Sunday, October 9, 2011
Saturday, October 8, 2011
Monday, October 10th, we will be on a Holiday Schedule for Columbus Day
6am
9am
10am
I noticed there were 2 new 70lb Apollo kettlebells in our gym. I inquired further to find who the generous donor might be. I couldn't find anyone who would admit to the investment, although I am pretty sure it was...
I am constantly humbled by the generosity of our house. Thank You!!
Workout of the Day:
"Show Up and Be Down"
10 Handstand Push-Ups
20 Kettlebell Sumo Deadlift High Pulls(m-70lbs/f-53lbs)
30 Squat Cleans(m-95lbs/f-65lbs)
40 Sit-Ups
50 Double-Under Jump Rope
600m Run
50 Squats
40 Pull-Ups
30 Push-Jerks(m-95lbs/f-65lbs)
20 Kettlebell Swings(m-70lbs/f-53lbs)
10 Ring Dips
Friday, October 7, 2011
When Robin submitted her love/hate list it said, "Love - Strength Days/Hate-anything Coach Todd programs. Todd would probably say, "flattery will get you nowhere." We have a new term in the room "PBT" (programmed by Todd). We are honored to help Robin celebrate her birthday. Happy Birthday Robin!!!
"Robin"
100m Run
1- Deadlift(1 rep max weight)
200m Run
2 - Front Squats(Clean)(2 rep max weight)
300m Run
3 - Jerks(Clean)(3 rep max weight)
400m Run
4- Overhead Squats(Snatch)(4 rep max weight)
600m Run
Thursday, October 6, 2011
Julia is one of the newest members in our room and is eager to learn. We are happy to help her celebrate her birthday with a kick*ss workout. Welcome to the HAF Ohana. You always feel the best after successfully completing the hardest workouts. After completing this workout... our athletes must feel awesome. Happy Birthday Julia!
"Julia"
10 Wall Ball(m-20lbs to 10'/f-12lbs to 10' or 16lbs to 9')
5 Burpees
11 Kettlebell Swings(m-7olbs/f-53lbs)
2 rounds then...
400m Run
this equals 1 round
3 rounds
Wednesday, October 5, 2011
Design by Mike Cueva
Men's Shirts - Black with Pink print
Women's Shirts - Pink with Black print or Pink with White print (we will only do one) so majority preference wins.
Workout of the Day:
Strength/Skill
Overhead Squats
3-3-3-3-3
then...
400m Run or 500m Row
1 minute rest
400m Run or 500m Row
Tuesday, October 4, 2011
Giving our athletes another taste of the movements involved in the Showdown workout. Each group of our team was responsible for 30 power cleans, 45 toes to bar and 100 thrusters. We did this as a partner workout. One partner started with 6 PC(6,9,20) the other started with 20 Thrusters(20,9,6) if you had to wait while your partner completed a barbell movement for the subsequent rounds you could either rest or score reps with a Tire Jump(m-24"/f-20").
Workout of the Day:
"Jump 4 Score"
6 Power Cleans(m-155lbs/f-105lbs)
9 Toes to Bar
20 Thrusters(m-45lbs/f-36lbs)
5 rounds
Monday, October 3, 2011
Very proud of our Showdown Team. They laid their heart out and represented HAF with pride. It was an exciting day. Thanks to the whole HAF ohana for the tremendous support.
"Glimpse"
9 Deadlifts(m-225lbs/f-155lbs)
12 Bar-Facing Burpees
20 Double-Under Jump Rope
5 rounds
Sunday, October 2, 2011
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