Wednesday, February 29, 2012
Okay, this is the 12.2 for the CrossFit Games Open. The tables are going to turn from last weeks competition.
Today's workout is a blast from the past. We last did this workout on December 7th. Athletes have an opportunity to check their journals and try for a new Personal Record.
Strength/Skill
Clean & Jerk
1-1-1-1-1-1-1
then...
400m
Tuesday, February 28, 2012
Programming 3 different "girl" workouts into 1. This was an asterisk workout, which means that athletes didn't know what the 4th event was until the final 1 minute rest.
"Flirtatious"
"Annie"
Sit-Ups
Double-Under Jump Rope
50-40-30-20-10
5 minute cap
1 minute rest
"Cindy"
5 Pull-Ups
10 Push-Ups
15 Squats
As many rounds as possible in 5 minutes
1 minute rest
"Karen"
150 Wall Ball(m-20lbs/f-12lb to 10')
5 minute cap
1 minute rest
* Back to "Annie" - pick up where you left off and try to finish - 5 minute cap
Monday, February 27, 2012
In keeping with the spirit of "The Open" season, we decided to program the final Open workout from last year. Ah...memories...reliving a nightmare=).
"Open Workout 11.6"
3 Thrusters(m-100lbs/f-65lbs)
3 Chest to Bar Pull-Ups
Add 3 reps to both movements every round
As many reps as possible in 7 minutes
Sunday, February 26, 2012
Saturday, February 25, 2012
As many burpees as possible in 7 minutes. Simple yet devastating workoutGreat job to all that participated in the Reebok CrossFit Games Open 12.1 workout today! I didn't expect people to show up for the 9am & 10am class and then come back at 12:30 to validate their 12.1 workout. My hats off to those who did "both".
400m Run
20 Abmat Sit-Ups
10 Pull-Ups
4 rounds
Friday, February 24, 2012
Here is some burpee tips from Carl Paoli of Gymnastics WOD.
"KB Hill"
1 Kettlebell Snatch(m-35lbs/f-26lbs) + 1 rep every round to 7, then - 1 rep every round
1 Sumo Deadlift High Pull(m-95lbs/f-65lbs) + 1 rep every round to 7, then - 1 rep every round
3 Double-Under Jump Rope + 3 rep every round to 7, then - 3 rep every round
Thursday, February 23, 2012
So here it is! CrossFit Games Open Workout 12.1! First thought for most must have been, "What!! That's it! Burpees!. Second thought, "Wow 7 minutes...that's going to hurt!!"
We will always program around the Open Workout. So plan on continuing your training up to Saturday. Not training from Wednesday to Saturday is a mistake.
"Horizon"
21 Toes to Pole
15 Wall Ball(m-20lbs/f-12lbs)
9 Deadlifts(m-135lbs/f-95lbs)
300m Run
Wednesday, February 22, 2012
Make sure you select Hardass Fitness/CrossFit Hawaii as your team if you are a HAF member.
With the upcoming Open Validation we didn't want to crush our athletes with a high volume heavy lift. Athletes had 5 minutes to run 400m and do a 1-rep max snatch. 3 attempts were allowed at the same weight. Only 1 attempt is necessary if successful on the first attempt.
Strength/Skill
"Running Snatch"
400m Run
Snatch - One Weight - Up to 3 attempts
5 minutes to achieve both
4 rounds
Tuesday, February 21, 2012
Unfortunately Justin had to work overtime and was not able to make his own birthday workout. Normally that means you have to do it twice, in this case that translates to 4 rounds. OUCH!! Regardless it was an awesome workout and we wand to wish them both a Happy Birthday!!
"Double-Dose 2"
250m Row
40 Kettlebell Swings(m-44lbs/f-26lbs)
30 Front Squats(m-95lbs/65lbs)
20 Pull-Ups
10 Burpees
Rest 5 minutes - Repeat
Monday, February 20, 2012
12pm Class - "Lunch Bunch"
In honor of the Great Aloha Run on President's Day, we had our own GAR.
"GAR"
28 Good Mornings(m-56lbs/f-38lbs)
28 AbMat Sit-Ups
400m Run
3 rounds
Sunday, February 19, 2012
President's Day - Holiday Schedule 6am, 9am & 12pm Only
0 comments Posted by Hardass Fitness at 11:35 AM
We will be on a Holiday Schedule for President's Day. Monday, Feb. 20th, 2012
6am Class
9am Class
12pm Class
Saturday, February 18, 2012
Weekend project.
"CrossFit Games Prep 12.4"
1 Deadlift (add 1 rep every round)
5 Double-Under Jump Rope (add 5 reps every round)
9am & 10am - Tabata Run
12pm - 7 minutes to get through the follow skills and 1 minute rest before starting Prep 12.4
1 Turkish Get-Up(m-53lbs/f-35lbs)
2 Rope Climbs 11'
3 - 15 second L-Sit Holds
4 Muscle-Ups
5 Handstand Push-Ups
6 Pistols
40' Handstand Walk
Friday, February 17, 2012
If you are familiar with the Benchmark Girl Workouts, here is a hint of Nancy mixed with the flavor of Nicole.
"NicNan"
400m Run
Max reps Pull-Ups - 1 attempt
400m Run
Max reps Overhead Squats(m-95lbs/f-65lbs)
2 rounds
Thursday, February 16, 2012
KITV4 News joined us this morning for their "Change Your Life" fitness series with Ryan Kalei Tsuji.
"Passing 7"
7 Wall Ball(m-20lbs/f-12lbs to 10')
7 Kettlebell Swings(m-53lbs/f-35lbs)
7 Toes to Bar
7 Box/Tire Jumps(m-24"/f-20")
7 Hang Power Cleans(m-135lbs/f-95lbs)
Max reps in 3 minutes
Rest 1 minute
4 - 3 on /1 off cycles
Wednesday, February 15, 2012
This style varies from what we learned at our Concept2 Row Clinic. =)
It is always amazing to me how members can set a PR(personal record) directly following an intense MetCon(metabolic conditioning) event. Is it physical, racing heart rate and adrenaline or mental, focus and determination? Or a little bit of both? There are those who are convinced they have to do a sprint immediately before a big lift.
Workout of the Day:
Strength/Skill Day
500m Row - 3 minutes to complete
Push-Jerk - 1 rep max - 1 attempt - 3 minutes to complete
Rest - 3 minutes
4 rounds
Tuesday, February 14, 2012
Have you signed up for the Reebok CrossFit Games Open? Don't Delay, Register Today!!
This workout is designed to be a partner workout. Each partner alternates elements and goes through the inverse ladder.
Partner A does 10 thrusters
Partner B does 1 SDLHP
A - 1 Burpee
B - 9 Thrusters
A - 2 SDLHP
B - 2 Burpess etc.
To make this partner workout even more confusing, even number of thrusters have to be broken down into two even sets. 10 thrusters = 5 thruster, barbell goes back to ground and then 5 thrusters.
The premise for this workout is to test your ability to think while under physical stress. Can you remember the pattern when you can barely breath. It is an experiment of self assessment.
"Smart Rat"
10 Thrusters(m-95lbs/f-65lbs) - Subtract 1 rep every round
1 Sumo Deadlift High Pull(m-95lbs/f-65lbs) - Add 1 rep every round
1 Burpee - Add 1 rep every round
10 rounds
200m Run
1 person - 1 round
partner workout - 2 rounds only one 200m run - switch person who starts the 10 thrusters
Monday, February 13, 2012
The Lunch Brunch came out in full force to help Cathy celebrate her 50th birthday. Yes they are all(mostly all) wearing a pair of depends. No one was brave enough to wear them during the workout since there was a 400m run out in "public". It would have been an interesting and confusing event for any outsider to witness. Yes, Cathy is proof that you can look and be awesome at 50. Happy Birthday Cathy!!
"Cathy"
10 Squats
10 Lunges
10 Pull-Ups
10 Deadlifts(m-225lbs/f-155lbs)
10 Burpees
400m Run
5 rounds
Sunday, February 12, 2012
Saturday, February 11, 2012
Concept2 Rower Clinic and CrossFit Open Prep Workout
0 comments Posted by Hardass Fitness at 11:54 AM
Great Row Clinic today! Of course many of us came dressed for success!
Today's CrossFit Games Prep Workout was designed to expose weaknesses. Work on improving skill and technique.
9am - Part 2 only
10am - Concept2 Row Clinic
11am Keiki CrossFit
12pm - Must complete Part 1 before moving on the Part 2
Part 1
1 Turkish Get-Up(m-53lbs/f-35lbs)
2 Muscle-Ups
3 Pistols
4 Kettlebell Snatches(m-53lbs/f-35lbs)
5 Handstand Push-Ups
40' Handstand Walk
5 minute cap
Part 2
20 Clean & Jerks(m-165lbs/f-110lbs)
m- for every 10lbs scaled down = 100m run & 2 burpees before starting Clean & Jerks
f- for every 5lbs scaled down = 100m run & 2 burpees before starting Clean & Jerks
10 minute cap
Friday, February 10, 2012
Nick has already started working on our 2012 Year End video. If you do not wish to be captured on video showing off your awesomeness, please let us know. There will be "image authorization" form going around the gym to let your request be made known.
Workout of the Day:
"MGC"
10 Kettlebell Swings(m-70lbs/f-44lbs) drop 1 rep every round
1 Burpee - add 1 rep every round
10 rounds
Thursday, February 9, 2012
This Saturday we will NOT be having our normal 10am Workout. Instead we will be having a Concept2 Rower Clinic hosted by Bill Weeshoff. I stole this photo off his daughters bedroom wall without him knowing. It was taken in 1992 just before he won a National Championship in the Lightweight 4. You will definitely benefit by being at this Clinic and all members are encouraged to attend. There is no additional cost for this clinic. Wearing a headband, tank top and white sox are not mandatory but will not be frowned upon.
So here is the full Saturday Schedule for this week:
7am - Run Club
9am - Regular WOD class
10am - Concept2 Rower Clinic
11am - Keiki CrossFit Class
12pm - Reebok CrossFit Games Prep Workout
Workout of the Day:
"Jackie's Stagger"
1000m Row
30 Hang Power Snatches(m-45lbs/f-31lbs)
800m Run
Wednesday, February 8, 2012
We just got in a whole bunch of pull-up bands. We are selling the old ones for $5. I am sure they will last another few years. Kili Mai was been practicing her pull-ups and jump rope daily.
Many athletes found their 3 and 4 rep max for back squats but couldn't quite make that 5th rep. The goal was to see if you could do 80% of your 1 rep max.
Workout of the Day:
Strength/Skill Day
Back Squat
5-5-5-5-5
then...
Tabata Double-Under Jump Rope
20 seconds of max reps
10 seconds rest
8 rounds
score = lowest rep count in any of the 8 rounds
Tuesday, February 7, 2012
We got some new toys in the house for our members to use.
5 Rogue Bars
3 Competition Muscle-Up Rings
1 Kids Pull-up Bar
1 Rogue Matador Dip Bar
After you have been in CrossFit for awhile it easy to forget the benchmark workouts. With use of olympic lifts and heavy barbells and complex gymnastic movements it might seem too "easy" to utilize the basic movements. Tell me how sore your badass body is after "Angie"? There is a reason why these workouts will always be benchmark standards.
"Angie"
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats
Monday, February 6, 2012
Kalei's birthday workout also marks the birth of a new programming method that will help our athletes be ready for anything. Part of the CrossFit methodology is being ready for the unknown and unknowable. We are starting the "asterisk" workouts. The workout below was written on the whiteboard as ending with a 200m run and an asterisk(*). When they completed the 200m run they thought they were done, only to be told they had 5 minutes to complete the deadlift segment. Definitely a special twist to help a special member celebrate her birthday. Happy Birthday Kalei!
"Kalei"
21 Wall Ball(m-20lbs/f-12lbs to 10')
21 Good Mornings(m-45lb plate/f-25lb plate)
400m Run
15 Wall Ball
15 Good Mornings
300m Run
9 Wall Ball
9 Good Mornings
200m Run
* then...
Complete WITHIN 5 minutes of finish:
Deadlifts - max reps - (m-bodyweight on bar/f- 2/3 body weight on bar) - 1 attempt only
Sunday, February 5, 2012
Saturday, February 4, 2012
Keiki CrossFit in action!!
We decided to drop a BIG SATURDAY workout again. We had to employ a 39 minute cap to the 5 round workout for the 10am class so we would not interfere with the Keiki Class at 11am. Many were in their 5th round, but nobody finished.
"BIG"
13 Front Squats(m-135lbs/f-95lbs)
21 Pull-Ups
13 Clean & Jerks(m-135lbs/f-95lbs)
21 Knees to Elbows
9am - 3 rounds
10am - 5 rounds
Friday, February 3, 2012
Do you recognize the difference?
Strength
Press
3-3-3
then...
"Shoot for 14"
7 Medicine Ball Cleans(m-20lbs/f-12lbs)
7 Burpees
As many rounds as possible in 10 minutes
Thursday, February 2, 2012
It is time to register for the Reebok CrossFit Games Open. Do it Today!! Even if you have no aspirations of competing at Regionals, our weekend events will be fun and you will have a blast. 5 weeks of CrossFit Open workouts for $20. We will always have a party to conclude each weekend's event. Click HERE to sign up.
Workout of the Day:
"PBT 5's"
5 Chest to Bar Pull-Ups
10 Deadlifts(m-225lbs/f-155lbs)
20 Abmat Sit-Ups(no anchor)
100m run - 200m run - 300m run - 400m run - 500m run
5 rounds
Wednesday, February 1, 2012
How many of these box jumps for max height were successful attempts.
Scores are recorded for your 400m runs and the highest vertical jump achieved in the remainder time of 4 minutes for each round. Most athletes were shooting for 1 attempt and trying to recover for the next sprint. However, you must stick the landing. Falling off the box as you stand is a "no rep".
Strength/Skill Day:
400m Run
Max HEIGHT Box Jump Attempt
4 minute time limit to complete both
4 rounds
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