Saturday, March 31, 2012
The Hero-Maker
Workout of the Day:
"Interval Hero"
100m Run every 30 seconds
10 rounds
then...
4 Hero-Makers(m-40lbs/f-25lbs)
7 Toes to Bar
As many rounds as possible in 8 minutes
Friday, March 30, 2012
Jeff Martone demonstrating the fluidity of the kettlebell snatch.
This ladder doesn't seem to get easy until you hit the three rep range. Choose for yourself how you would like to alternate your snatches.
"Back Again"
10 Deadlifts(m-185lbs/f-125lbs)
10 Kettlebell Snatches(m-44lbs/f-26lbs)
10 Burpees
9-8-7-6-5-4-3-2-1
Thursday, March 29, 2012
Okay, finally Molly Metz video. 100 Triple-Unders in 1 minute. Looks like everyone has a new skill to practice.
"Slide"
600m Run
21 Sumo Deadlift High Pulls(m-95lbs/f-65lbs)
21 Shoulder to Overhead(m-95lbs/f-65lbs)
300m Run
15 Sumo Deadlift High Pulls
15 Shoulders to Overhead
600m Run
9 Sumo Deadlift High Pulls
9 Shoulders to Overhead
Wednesday, March 28, 2012
At this pace Molly Metz could score 50 in our Tabata Double-Under post strength metcon. Pretty impressive!!
Workout of the Day:
Strength/Skill
Front Squats
2-2-2-2-2
then...
Tabata Double-Under Jump Rope
20 seconds of work
10 seconds of rest
8 rounds
lowest score in any given round
Tuesday, March 27, 2012
I am not going to count reps for 10 minutes, but I will take a guess that this is close to 1,300 unbroken double-unders. If you would have asked me before seeing this video, I would have said highly unlikely that anyone can go unbroken for that long. Just shows that I am limited by my own perceptions.
Monday, March 26, 2012
Many were on Oahu for this weekends Warrior Dash. Congratulations to all of the HAFfers who participated. An awesome crew from Maui dropped in for the 6am class.
"Out"
1 Minute Clock
1 Deadlift(m-155lbs/f-105lbs)
1 Hang Power Clean(m-155lbs/f-105lbs)
5 Front Squats(m-155lbs/f-105lbs)
1 Push-Jerk(m-155lbs/f-105lbs)
Max Wall Balls(m-20lbs/f-14lbs) in remaining time
1 minute rest
10 rounds
Score = Wall Ball Reps
Sunday, March 25, 2012
In honor of Kuhio Day we will be on a Holiday schedule of:
6am
9am
12 Noon
We will also be having Basics Movements Classes at:
7am
11am
Saturday, March 24, 2012
Kona Lee turned 3 yesterday so Coach Sabrina let her pick the cards during Keiki CrossFit today. Kona is too young for the full class but always enjoys doing the warm-up. Happy Birthday Kona Lee!!
"Drop 10"
50 Squats
40 Lunges
30 Sit-Ups
20 Push-Ups
10 Burpees
Drop 10 reps from each movement every round
5 rounds
Friday, March 23, 2012
Here is our best effort for programming around 12.5. Since some intend to validate tonight at our Open Competition as well as do the WOD.
"Invalid"
15 Tire/Box Jumps(m-24"/f-20")
10 Toes to Bar
5 Burpees
100m Run
15 Tire/Box Jumps
10 Toes to Bar
5 Burpees
200m Run
15 Tire/Box Jumps
10 Toes to Bar
5 Burpees
300m
15 Tire/Box Jumps
10 Toes to Bar
5 Burpees
400m Run
15 Tire/Box Jumps
10 Toes to Bar
5 Burpees
600m Run
Thursday, March 22, 2012
Troy is our leading male in the CrossFit Open Games, yet we still had to program around 12.5. He crushed his birthday wod but still saved a little in the tank for tomorrow's validation workout of 12.5. Happy Birthday Troy!
"Troy"
4 Minute Clock
300m Run
25 Sit-Ups
15 Kettlebell Swings(m-53lbs/f-35lbs)
As many Double-Under Jump Rope as possible in remaining time
4 round
No rest between rounds
Wednesday, March 21, 2012
Monica requested a "team" workout for her birthday wod. So this is what we created just for her. The event worked as a team, but each player had an individual score. It was designed in a way that meant you were trying to prevent your team-mates from scoring by completing you run lap as quickly as possible. However, in the end it did boil down to the "luck of the cards". Happy Birthday Monica!
"Monica"
Team Workout - 3 or 4 per team
1 player flips card and (runs) around the indoor track
Players in the circle try to complete the reps required of the designated movement before runner returns.
Hearts = Burpees
Spades = Squats
Clubs = Medicine Ball Clean(m-20lbs/f-14lbs)
Diamonds = Lunges
Every round the "run" movement changes. First to lateral shuffles then to back pedaling and finally to lateral crossovers before starting over with running.
Aces = 1 rep
Face Cards = 10 reps
Jokers = skip turn
Tuesday, March 20, 2012
Chris took some time while in Vegas to continue his training at CrossFit Max Effort. We set up a reciprocity agreement with them so that their members are able to train at HAF while in Hawaii at no cost and our members receive the same benefit when visiting them in Vegas. Chris had nothing but positive things to say about the great people at CrossFit Max Effort.
Trying to program around what might come up in 12.5 can be a challenge. Here's hoping there is no overhead squats.
"Nancy"
400m Run
15 Overhead Squats(m-95lbs/f-65lbs)
5 rounds
Monday, March 19, 2012
Naps-n-Snax taking a Snooze. I guess this would not be a good ad for Vita-Coco, he is neither breaking nor moving.
This workout is based on stamina. As soon as you can no longer go unbroken, you have to move to the next element. The goal is to try and complete all reps within the 12 minute cap.
"Break-n-Move"
100 Hand Release Push-Ups
100 Chest to Bar Pull-Ups
100 Deadlifts(m-155lbs/f-105lbs)
12 minute cap
Sunday, March 18, 2012
Saturday, March 17, 2012
We had Chay's birthday celebration workout at today's Keiki CrossFit. Great to see our keiki having fun together!!
"Double Crush"
400m Run
500m Row
2 rounds
then...
5 Deadlift(m-225lbs/165lbs)
10 Bar-Facing Burpees
As many rounds as possible in 8 minutes
Friday, March 16, 2012
For those that are practicing 12.4 prior to getting validated, do not under estimate the double-unders. Many of you can do 100 unbroken double-unders at the drop of a hat, however, "Karen" has a way of destroying your bounce and turning your technique to crap. Practice staying organized in the trunk an bounce higher than you think you should.
"Alternating Kip"
5 Cleans(m-135lbs/f-95lbs)
5 Pull-Ups
5 Toes to Bar(Rx version is alternating 1 pull-up with 1 toes to bar)
100m Run
As many rounds as possible in 15 minutes
Thursday, March 15, 2012
Here it is....12.4. If you know your "Karen" time and your 30 Muscle-Ups for time you can predict how far into this workout you can get. 1 round is going to be an awesome score.
"Swing Sandwich"
400m Run
Kettlebell Swings(m-70lbs/f-44lbs)
AbMat Sit-Ups
15-12-9
400m Run
Kettlebell Swings(m-70lbs/f-44lbs)
AbMat Sit-Ups
12-9-6
400m Run
Wednesday, March 14, 2012
Our bench doesn't get a lot of use in a regular wod. Only for strength training and those doing Wendler's 5/3/1. Time to put it to use again for strength day.
Strength/Skill
Bench Press
3-3-3-3-3
then...
800m Run
Tuesday, March 13, 2012
Coach Todd thinks there is going to be wall balls in the next open competition. What do you think??
"Rounds Within Rounds"
1 Clean(m-155lbs/f-105lbs)
3 Front Squats(m-155lbs/f-105lbs)
5 Kettlebell Swings(m-70lbs/f-44lbs)
7 Hand-Release Push-Ups
3 rounds
400m Run
3rounds
Monday, March 12, 2012
The best part of validation workouts is the after celebration.
Another guess at what might drop this week in 12.4
"Prep"
5 Deadlifts(athlete's choice)
7 Pull-Ups
21 Double-Under Jump Rope
As many rounds as possible in 9 minutes
Score = deadlift reps multiplied by deadlift weight
Sunday, March 11, 2012
Saturday, March 10, 2012
Did you know we are have a "Master's Competition" coming up at our box. It is a 40+ event. For those talented athletes that don't want to go head-to-head with the 20 and 30 year olds, this is your time to shine. More information to follow.
Thanks Pat O. for all the great shots of our athletes. To see more photos go to https://picasaweb.google.com/104263797902571604130/CrossfitOpenWOD123?authuser=0&authkey=Gv1sRgCJTFgfWd-p6RPg&feat=directlink
We are validating workouts today at 12:30pm - 3:30pm. We thought we would program something similar or "like" for those who are not validating today.
"Like"
13 Box Jumps(m-24'/f-20")
11 Dumbbell Thrusters(m-40lbs/f-25lbs)
9 Pull-Ups
100m Run - 200m - 300m - 400m
Friday, March 9, 2012
Today's workout is a team event. The athlete on the rower is the only one scoring for the team. The athlete on the kettlebell is the person who controls the rotation. As soon as 20 swings are complete(approx. 40 seconds if done unbroken) the group rotates. The 10 squats is a "semi-rest" station before rowing. Score equals total distance in meters boat travels in 15 minutes.
"Row the Boat"
Concept 2 Rower
20 Kettlebell Swings(m-44lbs/f-26lbs)
10 Squats
3 partner workout
Scored in meters on the rower only
15 minutes
Thursday, March 8, 2012
Carl Paoli shares his thoughts on how to approach 12.3.
"Short 12.3"
1000m Row
then...
"Short 12.3"
15 Box Jumps(m-24"/f-20")
12 Push-Press(m-115lbs/f-75lbs)
9 Toes to Bar
As many rounds as possible in 8 minutes
Wednesday, March 7, 2012
Just dropped from the mainsite....12.3
Workout of the Day:
Strength/Skill
Press
1-1-1-1
Push-Press
3-3-3
then...
Max reps of double-under jump rope in 5 minutes
Tuesday, March 6, 2012
Our 2012 CrossFit Games Open board should be bolted to the wall soon. Yellow boxes belong to the top 3 men and top 3 women who helped in the ranking of our team.
More skills to practice for upcoming 12.3
"Stump"
20 Tire Jumps(m-24"/f-20")
20 Wall ball(m-20lbs/f-12lbs to 10')
10 Squat Cleans(m-145lbs/f-100lbs)
3 rounds
Monday, March 5, 2012
This is a shot of Jamey doing her 12.2 validation earlier in the week.
Here are some skills that might need some work for the Open competition. If not this week, then maybe next week.
Workout of the Day:
"Best Guess"
3 Muscle-Ups9 Chest to Bar Pull-Ups
10 Deadlifts(m-225lbs/155lbs)
20 Double-Under Jump Rope
As many rounds as possible in 10 minutes
Sunday, March 4, 2012
The Whiteboard for the week of Feb. 23rd - March 3rd
0 comments Posted by Hardass Fitness at 5:47 PM
Saturday, March 3, 2012
"Dead in the Water" and Affiliate validation starting at 12:30pm
0 comments Posted by Hardass Fitness at 10:59 AM
We held our affiliate validation from 12:30am - 2:30pm today. Another great weekend of CrossFit competition.
"Dead in the Water"
300m Run: 30 seconds x 3
200m Run: 20 seconds x 2
100m Run
then...
Every minute on the minute for 8 minutes
Odd -Deadlift - 4 reps (athletes choice)
Even - Row max distance
Score = the sum of 4 sets (lbs x 4) + total distance in meters
Friday, March 2, 2012
Carl Paoli of Gymnastic WOD offering his suggestions for 12.2
Since a big majority of our membership is planning and practicing for 12.2 we thought we would give all an opportunity to practice. Most are not trying for a 1 rep max, but working on the weight that will give them trouble in the workout.
Strength/Skill
Snatch
1-1-1-1-1-1-1
Thursday, March 1, 2012
Kelly Starrett of Mobility WOD giving some helpful advice on how to approach 12.2
"Partner WOD" - team of 3
Medicine Ball Cleans(M-20lbs/f-12lbs)
Gamer Burpees - hands come off the ground at the bottom and jump to 6" over max reach
200m Run
As many rounds as possible in 15 minutes
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