Tuesday, January 31, 2012
Zach had originally requested the Bear Complex and subsequently sent over his CrossFit movement love/hate list. Since we did all his loves the day prior, his workout was mostly hate=). We blended it into a "Bear" inspired pattern to help him celebrate his birth. Turned out to be a wrecker. Awesome! Happy Birthday Zach!
"Zach"
1 minute - 5 Clean & Jerks - Max Load
1 minute rest
1 minute - Max reps Wall Ball(m-20lbs/f-12lbs to 10')
1 minute rest
7 rounds
Monday, January 30, 2012
Jane tried to fly under the radar and have her birthday go unnoticed. Good thing for Facebook. High skill and even higher strategy workout. Everyone started with a plan and things started changing a few minutes in. Many wanted a do-over on their strategies. Mental and physical workouts. Awesome!! Happy Birthday Jane!
"Jane"
1 Snatch(m-95lbs/f-65lbs)
10 Overhead Squats(m-95lbs/f-65lbs)
Every minute on the minute
After 10 overhead squats but within the minute - as many double-unders as possible
15 minutes
Athletes can skip rounds to rest if they choose.
Score = max overhead squats and max double-unders
Sunday, January 29, 2012
Saturday, January 28, 2012
7am - Run Club met and ran around Fort Ruger triangle park recently renamed. It is officially called the The Fort Ruger Operation Red Wing Medal of Honor Park. Operation Red Wing is the name of the mission in Afghanistan three years ago in which 19 soldiers and sailors were killed. Lt. Michael Murphy led a four-man SEAL team from Pearl Harbor's SEAL Delivery Team 1 that was ambushed. The SEALs were tasked with finding a key Taliban leader in the mountainous terrain near Asadabad.
9am - Four-Person Teams(no Run and no Push-Ups) - 15 minute amrap
10am - Five-Person Teams(no Run) - 15 minute amrap
11am - Keiki Class - finished with an awesome tug-of-war
Workout of the Day:
12pm Class
"Beach Workout"
1200m Beach Run
Team Workout - Runner Tag & Move - athletes pass along the rep count for each station
Runner
Kettlebell Swings(m-44lbs/f-26lbs)
Push-Ups
Squats
Burpees
As many rounds as possible in 25 minutes
1pm - 8pm Beach, Barbecue and beverages - awesome time!!
Friday, January 27, 2012
Last night was Mary Beth Wheeler's last workout in our room until she returns from her deployment. We will miss her while she is away.
There are only two 600m runs in this workout. Beginning and end. The middle movements goes for 7 rounds.
"Big Trip"
600m Run
3 Power Cleans(m-185lbs/f-125lbs)
5 Handstand Push-Ups
7 Toes to Bar
7 rounds
600m Run
Thursday, January 26, 2012
Mikey has only been in our room for a few months but has continued to improve his movements and skills. His workout is a combination of his CrossFit love/hate list swirled together into a fiery metcon. The only way to start a new decade. Happy Birthday Mikey!!
"Mikey"
30 Wall Ball(m-20lbs to 10'/f-12lbs to 10' or 16lbs to 9')
30 Tire/Box Jumps(m-24"/f-20")
30 Kettlebell Swings(m-53lbs/f-35lbs)
300m Run
3 rounds
Wednesday, January 25, 2012
This Saturday, January 28th, we will be doing "Beach Day Events". All classes will be held at Wai'alae Beach Park. This is the park oceanside as you enter Wai'alae Country Club and The Kahala Hotel.
All classes include:
7am Run Club
9am Class - No Swim
10am Class - No Swim
11am Keiki CrossFit
12pm CrossFit Games Open Prep Workout - Will include a swim and beach run
We intend to spend the whole day there. We will be pitching 2 tents and lighting a barbecue grill. If we can't barbecue at the box, then we just have to go off-site. Bring your potluck items to share. Also bring your own beverages, this includes water and drinks for your kids and lots of sunscreen and lawn chairs.
Workout of the Day:
Strength/Skill Day - Pull-Ups
Weighted Pull-Ups
1-1-1
Dead Hang Strict Pull-Ups
Max reps in 1 attempt
Kipping Pull-Ups
Max reps in 1 attempt
then...
1000m Row for time
then...
40ft. Suicides Sprints
Cones are place 40ft apart - down and back = 1
Every minute on the minute - start at 3 - add 1 every round
Tuesday, January 24, 2012
DOUBLE CLICK VIDEO FOR FULL SCREEN VIEW
Found this fun video. Hollywood's version of CrossFit. Funny! Even funnier when you totally understand everything they are talking about. Imagine watching this with a non-CrossFitter. They just wouldn't get it.
"Burst"
1 Deadlift(m-255lbs/f-185lbs)
1 Shoulders to Overhead(m-135lbs/f-95lbs)
5 Double-Under Jump Rope
Add 1 rep to Deadlifts and Shoulders to Overhead and 5 reps to Double-Unders each round
As many rounds as possible in 15 minutes
Monday, January 23, 2012
This workout is like Tabata Intervals. Since Heather's birthday was on the 13th, we changed the time intervals to match. The run clock started immediately after the 13th work interval. Runners had 15 seconds to move to the back of the room and the 400m run began with 3:15 remaining. Since it was a countdown clock, athletes had to do the math to get their run time(post wod of course). Regular Tabata scoring applied(lowest rep count in any of the 13 rounds). Heather came to the 12pm class and "the lunch bunch" were happy to help her celebrate. Happy Birthday Heather!!
"Heather"
13 seconds of work
13 seconds of rest
13 rounds
Squats
400m Run - 3:30 time limit
Push-Ups
400m Run - 3:30 time limit
Sit-Ups
400m Run
Sunday, January 22, 2012
Saturday, January 21, 2012
Kettlebell Certification Seminar at CrossFit Ewa Beach. Gaining knowledge to bring back to share with all.
10 Kettlebell Snatches (right arm)(m-44lbs/f-26lbs)
10 Kettlebell Snatches (left arm)(m-44lbs/f-26lbs)
10 Chest to Bar Pull-Ups
9-8-7-6-5-4-3-2-1
Friday, January 20, 2012
Keiki CrossFit class helped Kala'i celebrate his 4th birthday. He did his first full wod. Awesome job Kala'i.
"Beach Ladders"
15 AbMat Sit-Ups(no anchor)(down ladder)
1 Kettlebell Sumo Deadlift High Pull(m-70lbs/f-26lbs) (up ladder)
400m run after every 5 rounds(after 11/6 - 6/10 - 1/15)
Thursday, January 19, 2012
Here is a Reebok CrossFit commercial that speaks to more people. What do you think?
"50 OH Interrupted"
50 Shoulders to Overhead(m-135lbs/f-95lbs) - Press, Push-Press, Push-Jerk, Split Jerk(athletes choice)
Starts from the floor(no rack), every time the bar comes down from the rack position, athlete must do 6 pull-ups
Wednesday, January 18, 2012
What do you think of all the latest CrossFit advertisements that are being shared in the media. Inspiring? Intimidating?- Leave your thought to comments.
Strength/Skill Day
Deadlift
1-1-1-1-1-1-1
then...
max burpees in 2 minutes
Tuesday, January 17, 2012
This is Matt's last workout with us until he returns from his deployment to Afghanistan. There is a CrossFit Box on base where he is stationed and he promises to keep us updated on his progress.
Today's workout has variable Rx weights. The 1st & 3rd rounds athletes use one set of dumbbells and the 2nd & 4th round use the other.
Workout of the Day:
"Dumbbell Haze"
5 Dumbbell Cleans(m-50 & 45lbs/f-35 & 30lbs)
10 Dumbbell Front Squats
10 Dumbbell Lunges
400m Run
4 rounds
Monday, January 16, 2012
For all the HAFletes that came out to our Holiday workout, they got treated to a 15 minute smasher.
"King Jr."
45 seconds of work
15 seconds of rest
Power Snatch(m-85lbs/f-58lbs)
Wall Ball(m-20lbs to 10'/f-12lbs to 10' to 16lbs to 9')
Tire/Box Jumps(m-24"/f-20")
5 rounds
Sunday, January 15, 2012
Our Saturday's Open Prep Workout ended in "Double-Tails" for the coin toss which meant the barbell weight was (m-155lbs/f-105lbs) and squat cleans.(see 1/12/12).
We are dropping next weeks workout early so everyone who is interested in participating in the 12Noon class on Saturday can begin to prepare.
"CrossFit Games Open Prep Wod 12.2"
10 Kettlebell Snatch- right arm(m-44lbs/f-26lbs)
10 Kettlebell Snatch - left arm(m-44lbs/f-26lbs)
10 Chest to Bar Pull-Up
Subtract 1 rep from each movement every round(10th round is 1 rep of each)
Saturday, January 14, 2012
Our first run for the Saturday 7am Run Club. Just under 3 miles. For the month of January and maybe longer, all are welcome to join in. You do not need to be a member of HAF to participate, just invited by a HAF member. Call us if you would like to receive an invitation.
Workout of the Day:
9am & 10am
"CrossFit Games Open Prep Wod 12.1"
30 Deadlifts(m-135lbs/95lbs)
30 Bar-Facing Burpees
20 Cleans(Power or Squat)(m-135lbs/f-95lbs)
20 Bar-Facing Burpees
10 Jerks(Shoulder to Overhead)(m-135lbs/f-95lbs)
10 Bar-Facing Burpees
Friday, January 13, 2012
We will be on a HOLIDAY SCHEDULE for Monday, January 16th in honor of Martin Luther King Jr.
Class Schedule:
6am, 9am & 10am Only
"Running Annie"
50 Double-Under Jump Rope
50 Abmat Sit-Ups(no anchor)
600m Run
40 Double-Under Jump Rope
40 Abmat Sit-Ups(no anchor)
400m Run
30 Double-Under Jump Rope
30 Abmat Sit-Ups(no anchor)
300m Run
20 Double-Under Jump Rope
20 Abmat Sit-Ups(no anchor)
200m Run
10 Double-Under Jump Rope
10 Abmat Sit-Ups(no anchor)
100m Run
Thursday, January 12, 2012
We will be starting 2 new events this Saturday.
7:00am Run Club - Don't be late. Gym will be locked up once we start the run.
12:00 Noon Gamer Workout- In preparation for the upcoming "Reebok CrossFit Games Open Competition"(starting in February) we will be programming workouts to best simulate what might drop during this competition. This workout is not part of our normal schedule and those who plan to attend must be familiar with the movements. We will not coach the movements and unlimited "scaling" will not be allowed. Here is the workout for 1/13.
30 Deadlifts
30 Bar-Facing-Burpees
20 Cleans
20 Bar-Facing-Burpees
10 Jerks(shoulders to overhead)
10 Bar-Facing-Burpees
There will be 2 coin tosses prior to the event
1) To decide the weight of the barbell. Heads- m-135lbs/f-95lbs. Tails - m-155lbs/f-105lbs
2) To decide the 2nd movement. Heads- Power Cleans. Tails- Squat Cleans
"See Cindy Swing & Run"
4 rounds of Cindy
5 Pull-Ups, 10 Push-Ups, 15 Squats
21 Kettlebell Swings(m-53lbs/f-35lbs)
400m Run
3 rounds
Wednesday, January 11, 2012
Workout of the Day:
Strength/Skill Day
Front Squat
2-2-2-2-2-2
Tuesday, January 10, 2012
"Grace" by Tiff - Finish Time: 3:14
The last time we did "Grace" was for our "Barbell 4 Boobs" fundraiser on October 15th. Time to go after a PR.
"Grace"
30 Clean & Jerks(m-135lbs/f-95lbs)
Monday, January 9, 2012
Once this workout starts, you never set the ball down for 20 minutes. If the ball is dropped or touches the floor even slightly, there is a 10 burpee penalty. Ball must be pulled down to a full squat to complete the wall ball rep.
"Don't Let Me Down"
20 Wall Balls(m-20lbs to 10'/f-12lbs to 10' or 16lbs to 9')
13 Medicine Ball Sit-Up(Anchored no AbMat)
100m Run(with medicine ball)
As many rounds as possible in 20 minutes
Sunday, January 8, 2012
Saturday, January 7, 2012
Congratulations to Max, Di, Tiff and Eric!
Listening to the red shirts present for 2 whole days must be exhausting.
Everyone was relieved after completing the Level 1 exam. Now they have to wait for the results.
Level 1 Seminar - Awesome Class. Congratulations to all that attended.
Kaitlyn's Birthday Celebration at Keiki CrossFit.
Workout of the Day:
"Run Intervals"
400m Run followed by 60 seconds rest
300m Run followed by 45 seconds of rest x 2
200m Run followed by 30 seconds of rest x 3
100m Run followed by 15 seconds of rest x 4
then...
Increasing Ladder(1,2,3...)
Kettlebell Swings(m-70lbs/f-44lbs)
Thrusters(m-95lbs/f-65lbs)
As many rounds as possible in 5 minutes
Friday, January 6, 2012
Time to collect your lost and found items. We have beverage containers, slippers, a jacket, fruit & nuts and even a ring.
Since you only get to keep the lower score of the 2 movements, it forces athletes to balance the rep count to be exactly even or at most one rep apart. The Power Clean and Burpee Box Jump stations were at least 20 feet away from each other which increased the transition time. In the final seconds, athletes were sprinting to the other station to try and keep their reps.
"Keep it Even"
Max reps in 10 minutes:
Power Cleans(m-135lbs/f-95lbs)
Burpee Box Jump(m-24"/f-20")
Score= Lower of the 2 rep counts
Thursday, January 5, 2012
The Adult class needs to learn from the Keiki class. I never see them smiling when they are doing burpees=). Looks like something awesome is being taught at Keiki CrossFit.
There are just 2 runs in this 5 round workout. At the beginning and end. It is funny how deadlifts can ruin your perfect double-under. Everyone who usually has flawless double-unders looked confused. They changed ropes, moved over a few feet on the workout floor and kept looking behind them as if something or someone was snagging their jump rope. Must be that little Leprechaun.
"Leprechaun"
600m Run
5 rounds of:
9 Deadlifts(m-225lbs/f-155lbs)
12 Gamer Push-Ups(lift hands off the ground at bottom)
30 Double-Under Jump Rope(120 singles)
600m Run
Wednesday, January 4, 2012
What do you see in this picture? 1) Planning wod strategy? 2) Contemplating the best post-wod recovery meal? 3) Now that I saw the wod on the whiteboard, how do I leave with no one seeing me? 4)???. Leave your thoughts to comments
Snatch
1-1-1-1-1-1-1
then...
500m Row
Tuesday, January 3, 2012
Get as much accomplished as possible before 30! I guess that was the message Eric was sending when he suggested his birthday workout. Time sure flies when your busy!! Awesome workout for an awesome guy! Happy Birthday Eric!!
"K-WOD's Dirty 30"
30 Pull-Ups
30 Handstand Push-Ups
30 Pistols
30 Deadlifts(m-155lbs/f-105lbs)
30 Push-Ups
30 Sit-Ups
30 Wall Ball(m-20lbs to 10'/f-14lbs to 10')
30 Toes to Bar
30 Box Jumps(m-24"/f-20")
30 Total of: (m-95lbs/f-65lbs) 10 Thrusters - 10 Power Snatch - 10 Overhead Squats
Monday, January 2, 2012
Coach Sabrina & Max will be running a Handstand Push-Up Clinic this Thursday at 7:30pm. Be sure to sign up on the whiteboard at the box.
As usual, today's workout was much harder than it seemed. Kettlebells steal gas from your running engine.
"Crushed by Kettlebell"
10 Kettlebell Squat Cleans(m-70lbs/f-44lbs)
10 Kettlebell Sumo Deadlift High Pulls(m-70lbs/f-44lbs)
10 Kettlebell Swings(m-70lbs/f-44lbs)
One run each round - any order - 200m, 300m, 400m & 600m
4 rounds
Sunday, January 1, 2012
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