Saturday, December 31, 2011
The only time you can actually sprint in any wod is in the beginning. By setting up intervals, our athletes were able to have 4 different sprint distances and a whole bunch of functional movements. Sprint back to the room and try to score an equal amount of reps with each element in the remaining time. FUN WOD!!
"Interval Events"
3 minute event
200m Run
Handstand Push-Ups
Burpees
Keep lower of 2 scores
3 minute rest
300m Run
Double-Under Jump Rope
Squats
Keep lower of 2 scores
4 minute rest
5 minute event
400m Run
Pull-Ups
Kettlebell Swings(m-70lbs/f-44lbs)
Keep lower of 2 scores
5 minute rest
6 minute event
600m Run
Box Jumps(m-24"/f-20")
Gamer Push-Ups
Keep lower of 2 scores
Friday, December 30, 2011
Instruction and Photo taken from CrossFit.com
Keeping the chest and elbows up, and the knees out, enable efficient transfer of power from the legs and hips into the wall ball.
We took a mainsite workout, toned it down and added a run. Still made for a great workout.
"Tone It Down"
9 Deadlifts(m-95lbs/f-65lbs)
6 Hang Power Cleans(m-95lbs/f-65lbs)
3 Overhead Squats(m-95lbs/f-65lbs)
300m Run
5 rounds
Thursday, December 29, 2011
26 Hafletes at the "lunch-bunch". Wall to wall barbells.
While athletes are delighted that their barbell reps are decreasing, it means that they are back to sit-ups sooner and sooner.
"Back to Sit-Ups"
10 Sumo Deadlift High Pulls(m-95lbs/f-65lbs)
10 Thrusters(m-95lbs/f-65lbs)
15 AbMat Sit-Ups
10 rounds
SDLHP and Thrusters decrease by 1 rep every round, Sit-Ups stay at 15 reps
Wednesday, December 28, 2011
At the elite level, your Push-Press should be 30% stronger than your Press and your Push-Jerk should be 30% stronger than your Push-Press. Share thoughts to comments.
Strength/Skill
Press
3-3-3
Push-Press
2-2-2
Push-Jerk
1-1-1
then...
600m Run
Tuesday, December 27, 2011
Training to be awesome trumps training to be cute.
In this workout you are allowed to "pass-through" on the last rep of each element. In other words, the 4th deadlift can go straight into the 1st Power Clean, the 3rd Power Clean can be a Squat Clean and the 2nd Front Squat can go straight into a Thruster.
"Countdown Pass-Through"
4 Deadlifts(m-135lbs/f-95lbs)
3 Hang Power Cleans(m-135lbs/f-95lbs)
2 Front Squats(m-135lbs/f-95lbs)
1 Jerk(m-135lbs/f-95lbs)
3 rounds - within each round
3 Muscle-Ups or 15 Pull-Ups
200m Run
3 rounds
Monday, December 26, 2011
Our new camera has a unique feature. It takes multiple shots as you pan the room and meshes it into a panoramic photo. Cool!
For the last event, athletes had to strategize how to accumulate the most meters using our standard routes of 800m, 600m, 400m, 300m, 200m, and 100m.
"Double Rest Intervals"
Burpees - max reps in 1 minute
2 minutes rest
Tire Jumps(20") - max reps in 2 minutes
4 minutes rest
Double-Under Jump Rope - max reps in 3 minutes
6 minutes rest
Wall Ball(m-20lbs to 10'/f-14lbs to 10') - max reps in 4 mintes
8 minutes rest
Run - in meters in 5 minutes
Sunday, December 25, 2011
With our new camera, our athletes can once again read their times and scores to fill in their missed journal entries.
Saturday, December 24, 2011
The coaches gave a great gift. Now are photos no longer have to be taken with a cel phone camera. You guys are awesome!
Getting through this Gamer workout is much harder than it looks. This first two heats steal a lot of the thunder and make the 3rd heat of 20 minutes a real gasser.
"Christmas Cheer"
300m Run
30 Wall Ball(m-20lbs to 10'/f-14lbs to 10')
20 Toes to Bar
30 Box Jumps
20 Kettlebell Sumo Deadlift High Pulls
30 Burpees
20 Shoulders to Overhead
10 Rope Ascents
Start at top and move down in 3 minutes
1 minute rest
SATMD in 6 minutes
2 minutes rest
SATMD in 20 minutes
Friday, December 23, 2011
Kila visits CrossFit Deep in Dallas Texas. Be sure to send us your "CrossFit Traveler" photos when you are away and visiting other affiliates.
Athletes have a choice today to do one event, two events or all three. 12 minutes of rest between each event.
Athlete's Choice:
1) Max distance row in 10 minutes - 50 double-unders every 500m
2) "Cindy" 5 Pull-Ups, 10 Push-Ups, 15 Squats AMRAP in 10 minutes
3) 1 Mile Run
Thursday, December 22, 2011
Great workouts can arise over a nice Italian dinner and a bottle of wine(or two). Today's programming is the result of a coaches dinner at Sabrina's restaurant.
"Vino"
5 Deadlifts(m-245lbs/f-165lbs)
10 Bar-Facing-Burpees
400m Run
5 rounds
Wednesday, December 21, 2011
I remember when I was nineteen. It had nothing to do with being strong...I just remember it.
Bench Press
1-1-1
then..
80% of 1 rep max weight for max reps
60% of 1 rep max weight for max reps
then...
"Baseline"
500m Row
40 Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups
Tuesday, December 20, 2011
"Fight Gone Bad"
1 minute max reps of:
Wall Balls(m-20lbs to 10'/f-14lbs to 10')
Sumo Deadlift High Pulls(m-75lbs/f-55lbs)
Tire Jumps(m/f- 20")
Push-Press(m-75lbs/f-55lbs)
Concept 2 Rower(calories)
1 minute rest
3 rounds
Monday, December 19, 2011
Two different styles.
This is a five round workout with a 1000m of running and 350 reps. Gearing up for the week of Christmas. Enjoy!
"Drop Top"
200m Run
50 Double-Under Jump Rope
40 Squats
30 Sit-Ups
20 Push-Ups
10 Power Cleans(m-135lbs/f-95lbs)
5 rounds
Drop top row after each run. 5th round is 200m run 10 Power Cleans.
Saturday, December 17, 2011
Who knew there were cookies and chips hidden in those tires?
"Up and Out"
5 Toes to Bar
7 Dumbbell Hang Power Cleans
9 Dumbbell Push-Jerks
11 Wall Ball
13 Tire Jumps
6 rounds
Friday, December 16, 2011
Beryl has been training with Hardass Fitness for nine years, long before we were a CrossFit affiliate. Time seems to fly by when your having fun. Happy Birthday Beryl!!
"Ono"
12 Pull-Ups
16 Sit-Ups
100m Run
12 Pull-Ups
16 Sit-Ups
200m Run
12 Pull-Ups
16 Sit-Ups
300m Run
12 Pull-Ups
16 Sit-Ups
600m Run
12 Pull-Ups
16 Sit-Ups
600m Run
Thursday, December 15, 2011
Jason requested a combination of his favorite movement and one of the first benchmark workouts he did when he first started coming to HAF. This is definitely a memorable combination and a great way to celebrate a special day. Happy Birthday Jason!
"Chief Yogi"
12 Deadlifts(m-135lbs/f-95lbs)
3 Power Cleans(m-135lbs/f-95lbs)
6 Push-Ups
14 Squats
As many rounds as possible in 3 minutes
1 minute rest
5 rounds
Wednesday, December 14, 2011
Overhead squats is a skill. Make sure you possess the necessary skills before loading up a bar. Until you can get in the accurate position, it is strongly recommended that you substitute with a front squat for load and practice the overhead position with pvc pipe or an 18lb bar. This is quite different than trying to get loaded and then do overhead squats=)
Overhead Squats
3-3-3-3-3-3
then....
1000m Row
5 minute rest
1000m Row
Tuesday, December 13, 2011
In the second week of January we start a 12:00noon class for those that are interested in honing their skills for the CrossFit Open. Here is a blast from the past just to wet your appetite and bring back some memories.
"Open 11.1"
30 Double-Under Jump Rope
15 Power Snatches(m-75lbs/f-55lbs)
As many rounds as possible in 10 minutes
Monday, December 12, 2011
Trust me...you have 3 minutes to watch this video. It may be the most inspirational 3 minutes of your day.
"Swingin' Cindy"
5 Pull-Ups
10 Push-Ups
15 Squats
3 rounds
20 Kettlebell Swings(m-44lbs/f-26lbs)
5 rounds
Sunday, December 11, 2011
The Whiteboard for the week of Dec. 5th - Dec. 10th
0 comments Posted by Hardass Fitness at 11:45 AM
Saturday, December 10, 2011
The unconventional hip extension(hyper extension) of Taner Sagir. World Class technique can vary greatly. Use what works!
The only way to spend a Saturday morning..running through a gauntlet line 5 times.
"G-Line"
30 seconds of work
15 seconds of rest
Pull-Ups
Deadlifts
Tire Jumps
Kettlebell Swings
Sit-Ups
Burpees
1 minute rest
5 rounds
Friday, December 9, 2011
Chris tried to fly under the radar and not let anyone know it was his birthday, but as often the case, someone squealed. Building bonds through a little suffering is the only way CrossFitters like to celebrate birthdays.
One partner goes out on a 300m run while the other works on the reps. Running partner returns and picks up where room partner left off. This goes on for 30 minutes. I know many were hoping that Chris was pushing 20 instead. Happy Birthday Chris!
"Santos - Pushing 30"
3 Presses(m-95lbs/f-65lbs)
5 Push-Presses(m-95lbs/f-65lbs)
7 Push-Jerks(m-95lbs/f-65lbs)
11 Wall Ball(m-20lbs to 10'/f-12lbs to 10' or 16lbs to 9')
300m Run
As many rounds as possible in 30 minutes
Partner workout
Thursday, December 8, 2011
Ash has come a long way in the few months that she has been in our gym. Her skill and strength are getting better every day. She comes from a great gene pool and gets great coaching from her dad. Coach Todd even got to program her birthday workout. Happy Birthday Ash!
"AshTa"
12 Pull-Ups
5 Thrusters(m-135lbs/f-95lbs)
24 Double-Under Jump Rope
200m Run
4 rounds
Wednesday, December 7, 2011
To all you beer lovers - cheers! What is inaccurate in this photo. 3.2.1. go!
Workout of the Day:
Strength/Skill
Clean & Jerk
1-1-1-1-1-1-1
then...
400m Run
Tuesday, December 6, 2011
Bringing back the breakdance burpee just to help Susan celebrate her special day. This has become her signature birthday move. Happy birthday Susan!!
"Susan O."
12 Medicine Ball Cleans
9 Wall Ball
6 Push-Ups
3 Handstand Push-Ups
1 Breakdance Burpee(add 1 rep each round)
5 rounds
Monday, December 5, 2011
As a 16 year old, Jamey enjoys a lot of activities outside the box. CrossFit makes us better at life. This workout was a burner and everyone's hamstrings were celebrating Jamey's birthday long after the workout. Happy Sweet 16 Jamey!
"Jamey - Sweet 16"
12 Overhead Squats(m-65lbs/f-43lbs)
6 Jumping Squats
16 Good Mornings
100m Run
As many rounds as possible in 16 minutes
Saturday, December 3, 2011
Thank you to everyone for helping me celebrate my birthday. It makes getting older just a little easier.
"Coach Kimo"
400m Run
11 Handstand Push-Ups 11 Toes to Bar
27 Overhead Squats(m-95lbs/f-65lbs) 27 Kettlebell Swings(m-70lbs/f-44lbs)
11 Burpees 11 Burpees
400m Run
11 Squat Snatch 11 Pull-Ups
27 Wall Ball(m-20lbs/f-12lbs) 27 Kettlebell Sumo Deadlift High Pulls(m-70lbs/f-44lbs)
11 Burpees 11 Burpees
400m Run
Friday, December 2, 2011
The hardest part of this workout was the middle rounds. The 1 minute rest periods seem to get shorter and shorter.
"Out"
1 minute to complete:
1 Deadlift(m-155lbs/f-105lbs)
1 Hang Power Clean(m-155lbs/f-105lbs)
5 Front Squats(m-155lbs/f-105lbs)
1 Jerk(m-155lbs/f-105lbs)
Max reps Wall Ball(m-20lbs/f-12lbs) in remaining time
1 minute rest
10 rounds
score in wall ball reps only
Thursday, December 1, 2011
The crew from Lululemon decided to join the 12noon class for some Tabata fun!
Workout of the Day:
"Tabata Dream"
20 seconds work
10 seconds rest
8 rounds
1 minute rest between each element
score = lowest reps in any given round
Tire/Box Jumps(m-24"/f-20")
Sit-Ups
Burpees
Double-Under Jump Rope
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