Wednesday, November 30, 2011
A few weeks ago, as we were doing the CrossFit Total, Andy had commented that he would like to have the this as his birthday workout. We decided to bring it back with a running twist. After running in from the 400m run, athletes had to load up their weight onto a blank bar. To most athlete's surprise, they set PRs(personal records) in all events. How do you explain the PRs over previous amounts achieved just 3 weeks earlier? Post to comments!
Happy Birthday Andy! I think everyone enjoyed this twist to the CrossFit Total!
"Running Total"
3 - 5 minute Events
1) 400m Run
Remaining time to achieve 1 rep max Press
5 minute rest
2) 400m Run
Remaining time to achieve 1 rep max Back Squat
5 minute rest
3) 400m Run
Remaining time to achieve 1 rep max Deadlift
Post both run times and 1 rep max scores along with Total
Event can be done in any order
Tuesday, November 29, 2011
There are 3 items in this bowl. Anyone want to take a guess?
If you haven't felt like Popeye in a while, today's workout would have done the trick. Like most "on the minute" workouts, you need to complete the work cycle in 30 seconds or less. 30 seconds of rest is essential to surviving the workout. Every second you start losing means that soon you will be pushed out of the workout. Those who got pushed out early were able to continue at whatever pace those chose.
"Grip Trip"
5 Pull-Ups
10 Kettlebell Swings(m-53lbs/f-35lbs)
Every minute on the minute for 20 minutes
Monday, November 28, 2011
If you haven't already done so, please claim your lost items found in the gym.
Overheard someone say that we haven't done a farmer's carry since we moved to our new gym. Big brother is always listening. I wasn't sure if it was a wish or just a thought. Moral of the story...don't think out loud.
"First Farmer"
20 Dumbbell Weighted Squats(m-40lbs/f-25lbs)
100m Farmer's Carry(m-40lbs/f-25lbs)
20 Tire/Box Jumps(m-24"/f-20")
200m Overhead Plate Carry(m-45lbs/f-25lbs)
5 rounds - 30 minute cap
Sunday, November 27, 2011
Saturday, November 26, 2011
U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents. He is survived by his parents Gary and Theresa, and sister Gina.
"Santora"
3 rounds for reps of:
Squat Cleans(m-155lbs/f-105lbs) - 1 minute
Shuttle Run 20'(20' forward + 20' backwards = 1 rep) - 1 minute
Deadlifts(m-245lbs/f-165lbs) - minute
Burpees - 1 minute
Jerks(m-155lbs/f-105lbs) - 1 minute
Rest - 1 minute
Friday, November 25, 2011
Reebok CrossFit sets Guinness Book of World Records with largest 3D street art.
We are posting the workout early in hopes that it will entice you into the gym to work off some Thanksgiving regret. Athletes choice between regular "Brutal Baseline"(3 runs) and "Double Brutal Baseline"(5 runs). I guess it is based on guilt and how blah you feel from all that ____.
"Double Brutal Baseline"
600m Run
40 Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups
600m Run
10 Pull-Ups
20 Push-Ups
30 Sit-Ups
40 Squats
600m Run
40 Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups
600m Run
10 Pull-Ups
20 Push-Ups
30 Sit-Ups
40 Squats
600m Run
Thursday, November 24, 2011
Happy Thanksgiving to all! The gym is closed today, so enjoy your day under the Hawaiian Sun.
Remember gym hours tomorrow:
12noon
3:30pm
5:30pm
6:30pm
Wednesday, November 23, 2011
More medicine balls arrived with more on the way. All for your wall ball bliss.
This is one of those met cons that should have started at "7" instead of "6" to be a better test of will. Oh well, metcons after strength is just the bonus feature.
Strength/Skill Day
Thrusters
2-2-2-2-2
then...
Kettlebell Swing(m-70lbs/f-44lbs)
Tire/Box Jumps(m-24"/f-20")
6-5-4-3-2-1
Tuesday, November 22, 2011
This workout is Fight Gone Bad like with no break between rounds. Just max scoring with equal elements for high reps.
"Ring a Bell"
45 seconds - max reps
15 seconds rest
Barbell Press(m-45lbs/f-31lbs)
Kettlebell Clean(m-44lbs/f-26lbs)
Push-Ups
Dumbbell Snatch(m-40lbs/f-25lbs)
4 rounds
Monday, November 21, 2011
Thanks to Vita Coco for sharing free samples during Saturday's workout.
This workout is scored in Cleans Only. (weight x reps) Our athletes took a little time to figure out the best strategy. Only after doing the workout do you have true clarity on how to choose the weight for the clean and how many rounds you think you can accomplish. Many wanted a "do-over" but were to tired to be serious. Expect this workout to pop up again in the next 2 months. Ear mark your journal and make notes instructing yourself you to PR on the next attempt.
"Get To The Clean Bar"
400m Run
20 Wall Ball(m-20lbs to 10'/f-12lbs to 10' or 16lbs to 9')
5 Cleans(Athlete's Choice)
As many rounds as possible in 20 minutes
Sunday, November 20, 2011
BIG MAHALO to JR and Mary Beth for representing HAF at the Military Throwdown.
Saturday, November 19, 2011
It is nice to take a picture BEFORE the workout starts once in a while.
9am Class - Member's Only
"The Grand O"
1)
"7 minutes with Cindy"
5 Pull-Ups
10 Push-Ups
15 Squats
As many rounds as possible in 7 minutes
2)
10 Tire/Box Jumps(m-24"/20")
10 Kettlebell Swings(m-70lbs/f-44lbs)
As many rounds as possible in 7 minutes
3)
7 Deadlifts(m-225lbs/f-155lbs)
21 Double-Under Jump Rope
As many rounds as possible in 7 minutes
4)
800m Run
7 minutes of rest between each workout
10am Guest Workout
"Drop 5"
25 Squats
20 Lunges
15 Sit-Ups
10 Push-ups
5 Burpees
5 rounds - Drop 5 reps from each movement every round - (5th and final round = 5 squats)
or
"Drop 10"
50 Squats
40 Lunges
30 Sit-Ups
20 Push-Ups
10 Burpees
5 rounds - Drop 10 reps from each movement every round - (5th and final round = 10 squats)
Friday, November 18, 2011
Today we only had 3 classes. 6am, 8:15 & 12 Noon. We shut the gym down early to get ready for our Grand Opening Party. Thank you to all our members for helping us make this a successful event.
"G.O."
5 Hang Power Cleans(m-135lbs/f-95lbs)
10 Front Squats(m-135lbs/f-95lbs)
15 Push-Ups
200m Run
As many rounds as possible in 15 minutes
Thursday, November 17, 2011
Tara is new to our room and this is her first Birthday workout! Many commented that they would rather do 30 wall ball than 11 dirty ball. We changed the name from Clean Ball to Dirty Ball since too many athletes were mistaking it for a medicine ball clean. The Dirty Ball is so much more. So Tara's birthday workout gave birth to the Dirty Ball. Awesome way to be celebrated. Happy Birthday Tara!!
"Chua"
11 Dirty Ball(Medicine Ball Clean into a Wall Ball) (m-20lbs/f-12lbs)
12 Burpees/Kettlebell Sumo Deadlift High Pulls(m-70lbs/f-44lbs)
400m Run
4 rounds
Wednesday, November 16, 2011
Some of the Lunch-Bunch
Workout of the Day:
Strength/Skill
"CrossFit Total"
Back Squat - 1 rep max
Press - 1 rep max
Deadlift - 1 rep max
Tuesday, November 15, 2011
We had a visiting CrossFitter from South Florida join us for a workout today. After being here for a week of APEC, I think she is glad that it is all over with. Also, AIR FORCE ONE flew overhead during the workout. How cool is that?
"Mean 13"
400m Run
13 Kettlebell Swings(m-70lbs/f-44lbs)
13 Push-Jerks(m-95lbs/f-65lbs)
3 rounds
Monday, November 14, 2011
Time to work off the damage of the weekend. Mondays are the best...time to push the reset button.
Workout of the Day:
"21 Squeeze"
5 Dumbbell Squat Clean Thrusters(m-40lbs/f-25lbs)
7 Toes to Bar
9 Pull-Ups
100m Run
As many rounds as possible in 15 minutes
Sunday, November 13, 2011
Saturday, November 12, 2011
Lots of fun at last nights "Member's Only - Grand Opening Party". Congratulations to all members who could still show up for the next day's workout. This party was a BIG MAHALO to all our members who we love to train, train with and just be around. Don't forget to invite your friends and family to next week's Grand Opening - Open House. Both Friday night(6pm - 10pm) and Saturday Workouts. 9am - Members Workout/ 10am - Guest Workout.
"Hang O"
10 Deadlifts(m-225lbs/f-165lbs)
20 Sit-ups
30 Double-Under Jump Rope
5 rounds
Friday, November 11, 2011
Partition the pull-ups, push-ups and squats as needed. If you have a 20lb. vest then wear it.
"Murph"
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run
Thursday, November 10, 2011
Test Your Awareness!!
Saw this video and couldn't stop thinking about it. Thought it was worth sharing.
Complete the following in 3 minutes:
300m Run(Start at front gate)
5 Front Squats(m-135lbs/f-95lbs) (No Rack)
7 Kettlebell Swings(m-70lbs/f-44lbs)
9 Squats
Max reps Burpees in remainder time
1 minute rest
5 rounds
Score in Burpees
Wednesday, November 9, 2011
Corey is the owner of CrossFit Camarillo in California and is in Hawaii to help with the APEC event. Of course CrossFit remains a high priority.
Strength/Skill Day
Weighted Pull-Ups 1 Rep Max
1-1-1
Max Reps Strict Dead Hang Pull-Ups
1 attempt
Max Reps Kipping Pull-Ups
1 attempt
then...
1000m Row
5 minute rest
Suicide Drill 40 feet(down and back = 1)
Every minute on the minute - start with 3 and add 1 every minute
Tuesday, November 8, 2011
In Dawn's birthday request, she mentioned that she loved partner workouts, deadlifts and clean & jerks, but hated running. So we gave her all of the above. This is a partner workout - one partner runs while the other partner completes the 5-5-5. If the barbell partner completes the movements before the running partner returns then they can start chipping away at the 40 burpees. If the runner returns and barbell partner is still doing the 5-5-5, they must stop and do a 400m run and pick up where they left off. Each partner is responsible for all reps and rounds. The closer athletes get to Rx weight the nastier this workout becomes. We are always happy to make nasty workouts to help our athletes celebrate their special day. Happy Birthday Dawn!
"Break of Dawn"
5 Deadlifts(m-bodyweight/f-3/4 bodyweight)
5 Hang Power Cleans(m-bodyweight/f-3/4 bodyweight)
5 Push-Jerks(m-bodyweight/f-3/4 bodyweight)
400m Run
4 rounds
40 burpees
Monday, November 7, 2011
Completing the Keiki Room. Cutting the carpet and mounting the flat screen tv. Be sure to check it out. New Rules: No Shoes and No Sweaty Adults lying on the Keiki carpet.=)
Workout of the Day:
"Mainsite 11-7-11"
30 Wall Ball(m-20lbs to 10'/f-12lbs to 10' or 16lbs to 9')
30 Squat Snatch(m-75lbs/f-51lbs)
3 rounds
Sunday, November 6, 2011
Saturday, November 5, 2011
We brought back BIG SATURDAY to help Coach Sabrina celebrate her birthday. BIG SATURDAY is programmed for a minimum of 30 minutes with a 60 minute cap. This is definitely an unforgettable workout. Good thing we all get to rest tomorrow. Happy Birthday Sabrina!!
"Sabrina's Obscene Sense of Fun" aka "S.O.S. of Fun"
600m Run
100 Deadlift(m-135lbs/f-95lbs)
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
400m Run
100 Dumbbell Squats(m-1/2 body weight/f-1/3 body weight)
100 Dumbbell Lunges(m-1/2 body weight/f-1/3 body weight)
41 Burpees
Friday, November 4, 2011
JR had some family in town and convinced them to join us for a workout at 6am class. Not many people will wake up on vacation at 5am much less head down to a CrossFit gym. We were happy to have them at HAF!
"Stumped"
5 Hand-Stand Push-Ups
10 Kettlebell Swings(m-70lbs/f-44lbs)
20 Double-Under Jump Rope
x2
1st round - 100m Run
2nd round - 200m Run
3rd round - 300m Run
4th round - 400m Run
Thursday, November 3, 2011
Double-Click Video to view full screen
One of our members, Kazu Kauinana, is a highly respected artist. I can see why! He is also helping us out here at HAF by finishing our water heater closet. Along with being very well spoken, he is definitely multi talented.
"Running Bear"
5 Bear Complex(Power clean, front squat, push-press, back squat, push press)(bar cannot rest on the ground for all 5 reps - 3 burpee penalty for breaking up the 5 rep complex)
10 Pull-Ups
200 Run
5 rounds
Wednesday, November 2, 2011
For those athletes that made their donation to the 31 Heroes Workout...your t-shirts have finally arrived. Please pick them up in the gym by Saturday.
Strength/Skill
Snatch
1-1-1-1-1-1-1
then...
Max Burpees in 2.5 minutes(150 seconds)
Tuesday, November 1, 2011
Remind me to keep my finger away from the lens
Phillip requested this benchmark CrossFit workout for his birthday wod. We just couldn't say no. However, we did put in some options. ODD Filthy Fifty, EVEN Filthy Fifty and even 25 reps of everything. Whatever option our athletes chose, there was a 30 minute cap. Phillip's birthday won't easily be forgotten. Happy Birthday Phillip!!
"Filthy Fifty"
50 Tire/Box Jumps(m-24"/f-20")
50 Jumping Pull-Ups
50 Kettlebell Swings(m-44lbs/f-26lbs)
50 Walking Lunges
50 Knees to Elbows
50 Push-Press(m-45lbs/f-33lbs)
50 Hip Extensions/Good Mornings(m-45lbs/f-33lbs)
50 Wall Ball(m-20lbs to 10'/f-12lbs to 10' or 16lbs to 9')
50 Burpees
50 Double-Under Jump Rope
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