HARDASS FITNESS

Workout of the Day:

"Double or Nothing"
5 Handstand Push-Ups
10 Pistols (Alternating)
20 Dumbbell Snatches(m-50lbs/f-30lbs)
100m - 200m - 400m - 800m Run

Keep in mind there is more than one way to clean and jerk. See how many different techniques you can pick out in this video presented by California Strength.

Workout of the Day:

Clean & Jerk
1-1-1-1-1-1

then...

Max reps of Double-Under Jump Rope
4 minutes
2 Burpees for every stop

The "Lunch-Bunch" helped Jason celebrate his 19th birthday. Only a few workouts have penalty reps for not completing the required rep count. I know at least half of our members wished he was a few years younger. Happy Birthday Jason!

Workout of the Day:

"Jason Gone Bad"
1 minute at each station to complete 19 reps
2 rep burpee penalty per rep deficit
19 Dumbbell Push-Press(m-50lbs/f-30lbs)
19 Sit-Ups
19 Gamer Box Jumps(m-24"/f-20")
19 Deadlifts(m-165lbs/f-110lbs)
4 rounds

All comments below, both "There is no "Happy" in Memorial Day and the response were taken from DemocraticUnderground.com


There is no "Happy" in Memorial Day.

I wish the survivors of those who have died all the peace possible. To the survivors who continue to suffer I wish them peace, too. All these years later, we don't even know where some of them are, living ghosts, continuing to somehow survive.

There is no "Happy" in Memorial Day.

Only the unknowing use that term. Those who use the term likely mean well. That they do doesn't anger me. Instead it makes me sad.

There is no "Happy" in Memorial Day. - Stinky the Clown

Without at all meaning to discredit your point, may I offer an alternative perspective?

(A personal preface: my brother served in Afghanistan and Iraq, and in one particular operation three of the men in his company were killed in a suicide bombing. Had the timing been slightly different, one of those men would have gone home to his family, and my brother would not have. I do not dare say that God looked out for my brother, for to do so would imply that he did not look out for the other three, that they somehow did not earn his favor, that their families were somehow unworthy of having their sons returned safe and whole to them, and that is a crude and unacceptable premise to me--I only revere and remember them as well as I can.) 

Perhaps unjustifiably, I compare Memorial Day to Dia de Los Muertos in Mexico, because it is the closest thing we have to what I view as a very healthy and necessary holiday. There are important distinctions--honoring the dead who are fallen in battle, ostensibly defending us or at the least in our name, is quite different from honoring all of one's departed friends and relatives. However, I love and value the spirit of Dia de los Muertos, in that it is a time to acknowledge our mortality, to laugh at and with death, affirming the continuing connection between the living and the dead, and of course, to maintain that connection through a very joyful, yet very deep, honoring and celebration of the lives and memory of the departed. The acknowledgement of death in our daily lives is something we do very poorly in the United States. The reality of mortality is hidden from view, talked about in hushed tones. People here prefer to ignore death and the dead; as I have discovered, it is difficult to speak even positively or joyfully of the memories of the dead, to acknowledge that their existence continues to play a role in our lives, because any mention of those who are gone implies the existence of something we have no ability to view as an inevitable and even positive part of life itself. My theory is that if we were to think of death in a more accepting and less dreadful way, we would do a much better job of honoring the dead. 

So I feel that just as there is no reason to deny the very deep tragedy of death, particularly military death, and while I would never ask anyone to hide their sadness or fake a happiness they do not feel, I also feel that it can be appropriate, at least in certain circumstances, to acknowledging that the act of remembering the lost, bittersweet as it is, can be a happy act, underscoring the continuing value of their existences and the their lives brought and continue to bring to us. 

Again, I acknowledge that there are limitations to this perspective--I don't think it would be good to view unnecessary death in war in a more "accepting and less dreadful way," but I do feel that whatever the manner of one's end, it is valuable to remember the happiness that went along with one's existence. - antigone382
Workout of the Day:

"Murph"

1 Mile Run

100 Pull-Ups

200 Push-Ups

300 Squats

1 Mile Run

If you have a 20lb vest...wear it!

Today's workout involves stripping down a bar after the second run. Athletes were being creative to ensure the easiest way to lighten their barbell. It is a little ironic how we as athletes advocate increased work capacity yet still search for the most efficient ways to do less work.

Workout of the Day:

9am & 10am

"The Bar"

"Raise the Bar"
400m Run
50 Deadlifts(m-155lbs/f-105lbs)
20 Back Squats(m-155lbs/f-105lbs)
20 Power Cleans(m-155lbs/f-105lbs)
20 Front Squats(m-155lbs/f-105lbs)
400m Run
10 Thrusters(m-115lbs/f-75lbs)
10 Power Snatch(m-115lbs/f-75lbs)
10 Overhead Squats(m-115lbs/f-75lbs)
50 Deadlifts(m-115lbs/f-75lbs)
400m Run

When someone submits their love/hate list for their birthday workout, they have to be careful what they ask for. Sometimes you get it all!! Happy Birthday Di!!

Workout of the Day:

"Di-namite"
5 Clean & Jerk(m-165lbs/f-110lbs)
25 Box Jumps / Pull-Ups / Burpee (any order - choose 1 each round - must complete all 3)
12 Deadlifts(m-165lbs/f-110lbs)
200m Run
3 rounds

As this workout progresses, it becomes harder and harder to maintain the L-Sit position for time.

Workout of the Day:

"Sit Tight"
15 minutes on the clock to accumulate
5 minutes of L-Sits
For each drop do 20 Double-Under Jump Rope
Score = total time accumulated in L-Sits

Workout of the Day:

Strength/Skill Day

Sumo Deadlift High Pull
3-3-3-3-3

then...

40' Shuttle Run - Down and back = 1
Start with 4 and add 1 every minute on the minute

Workout of the Day:

"B&S"
5 Snatches(m-120lbs/f-80lbs)
15 Wall Ball(m-20lbs to 10'/f-14lbs to 9')
5 rounds

Workout of the Day:

"Mainsite"
50 Double-Under Jump Rope
40 Kettlebell Swings(m-53lbs/f-35lbs)
30 Good Mornings(m-45lbs/f-31lbs)
20 Toes to Bar
10 Handstand Push-Ups

Workout of the Day:

9am & 10am Class
"Half Jack"

12 Noon Advanced Class
"LumberJack"
20 Deadlifts(m-275lbs/f-185lbs)
20 Kettlebell Swings(m-70lbs/f-44lbs)
20 Overhead Squats(m-115lbs/f-75lbs)
20 Burpees
20 Chest to Bar Pull-Ups
20 Box Jumps(m-24"/f-20")
20 Dumbbell Squat Cleans(m-45lbs/f-30lbs)
400m Run after each element

For those of you who have noticed the pattern, we have been programming the benchmark "Girl" workouts on Friday. No promise that this will continue.=)

Workout of the Day:

"Jackie"
1k Row
50 Thrusters(m-45lbs/f-31lbs)
30 Pull-Ups

Workout of the Day:

"20/20"
400m Run
2 rounds of:
20 Bar-Facing-Burpees
10 Power Cleans(m-155lbs/f-105lbs)
20 Box Jumps(m-24"/f-20")
10 Deadlifts(m-155lbs/f-105lbs)
400m Run
25 minute cap

Workout of the Day:

Strength

Snatch
2-2-2-2-2-2

then...

600m Sprint

In this workout the 5th rep can pass straight into the 1st rep of the next movement. Thus the name "Blend".

Workout of the Day:

"Blend"
5 Dumbbell Deadlifts(m-45lbs/f-30lbs)
5 Dumbbell Power Cleans
5 Dumbbell Squats
5 Dumbbell Push-Press
5 Burpees
200m Run
As many rounds as possible in 15 minutes

Workout of the Day:

"Fresh Start"
400m Run
25 Pull-Ups
25 Sit-Ups
4 rounds

Workout of the Day:

9am & 10am
"Master's Final Workout Spin"
Partner Workout
500m Row/400m Run
100 Chest to Bar Pull-Ups
Men: Thrusters - 95 lbs
Women: Power Cleans - 95lbs
1-2-3-4-5-6-7-8-9-10
500m Row/400m Run

Advanced Class 12pm
Regional Workout 12.2

2000m Row
50 Alternating One-Leg Squat
30 Hang Power Cleans(m-225lbs/f-135lbs)
Men + 2 reps for every 10lbs scaled
Women: +2 reps for every 5lbs scaled

SouthWest Regional Workout - Chris Spealler sets world record for "Diane". You be the judge!

Always great to check for a personal record with a benchmark "girl" workout. This workout is scheduled to be "Workout 1"of the Regional CrossFit Games". Compare your "Diane" time with those of the best athletes in each Region.

Workout of the Day:

"Diane"
21 Deadlifts(m-225lbs/f-155lbs)
21 Handstand Push-Ups

Workout of the Day:

"Burn Baby Burn"
600m Run
60 Double-Under Jump Rope
50 Good Mornings(m-31lbs/f-18lbs)
40 Kettlebell Swings(m-53lbs/f-35lbs)
30 Box Jumps(m-24"/f-20")
20 Front Squats(m-135lbs/f-95lbs)
10 Bar-Facing-Burpees
600m Run
25 minute cap

Workout of the Day:

Strength/Skill

Press
1-1-1

Push-Press
3-3-3

then...

2 minute clock
200m run
Max reps Wall Ball(m-20lbs to 10'/f-14lbs to 9') in remaining time
Rest - 1 minute
2 rounds

Courtney had requested the dreaded deck of cards workout for her birthday workout and we were happy to oblige. It is easy to forget how simple yet challenging those 54 cards can be. Happy Birthday Courtney!!

Workout of the Day:

"Courtney's Death Deck"
Hearts = Push-Ups
Clubs = Pull-Ups
Diamonds = Sit-Ups
Spades = Squats
Jokers(2) = 400m Run
Face Cards = 10 reps
Ace = 1 rep

Workout of the Day:

"Brutus"
2-4-6-8-10 Clean & Jerks
10-8-6-4-2 Overhead Squats * Every time bar touches the ground = 100m Run
2-4-6-8-10 Ring Dips

Bar Load
Rx = 60% of Bodyweight
50% of bodyweight owes 20 burpees at end of workout
<50% of bodyweight owes 30 burpees at end of workout

After our members got their workout in and the Keiki Class was concluded we converted the floor for our 1st Annual Mixed Masters Competition. All CrossFit Communities in Hawaii were invited to participate in a mixed pairs competition. 1 male and 1 female from the same Masters Age category. The fun, CrossFit fun that is followed with 2 preliminary events leading up to the final 7 teams. There are literally too many photos to post. Please see photos published on Facebook Here:Kauinana's Facebook Photos
Thank you to Kazu and Kelly for posting their photos. We never got a photo of the winner's podium. If anyone has this shot please send it to us.


Mixed Masters 1st Event:
8 minutes
Every minute on the minute
* Deadlift then in remaining time max Bar Facing Burpees(alternating partners every cycle(2 reps)

Deadlift Weight and Reps
m-245/f-165 = 2 reps    Junior Masters(40-49yrs) 2 reps starts here
m-225/f-150 = 3 reps    Masters(50-59yrs) 2 reps starts here
m-205/f-135 = 4 reps    Senior Masters(60-60yrs) 2 reps starts here
m-185/f-125 = 5 reps
m-165/f-110 = 6 reps
m-145/f-95 = 7 reps

Score = max burpee reps

Mixed Masters 2nd Event:
10 minutes
400m Run

then...

Kettlebell /Box Jump Ladder
Junior Masters = 53lbs / Masters = 44lbs
Women = Kettlebell Sumo Deadlift High Pulls / Men= Kettlebell Swings
Women = 20" Box Jump / Men = 20" Box Jump
2-4-6-8-10-12-14-16-18...
each athlete does 2 Kettlebell reps and 2 box jumps then 4/4...

Mixed Masters Final Event: Top 6 Teams (we had 7, 2 were tied for 6th place)
12 minutes
100 Chest to Bar Pull-Ups (max reps -1 attempt per athlete then switch with their partner)
Junior Master Men - 95lb Thrusters / Master Men 85lb Thrusters
Junior Master Women - 95lbs Power Cleans / Master Women - 85lbs
1-2-3-4-5-6-7-8-9-10...
each athlete completes their required ladder reps before dropping the bar for their partner

Workout of the Day:

"Pushin' 4"
400m Run
15 Push-Press(m-95lbs/f-65lbs)
30 Squats
4 rounds

Workout of the Day:

"Fast & Furious"
400m Run
10 Kettlebell Cleans(m-53lbs/f-35lbs)
10 Pull-Ups
4 rounds with descending Runs - 300m - 200m - 100m

Wes likes the Power and Olympic lifts and he is good at them, so the coaches came up with Power Complex for his birthday workout. Happy Birthday Wes!

Workout of the Day:

"Houdini"
4 Power Complex(m-135lbs/95lbs)
Deadlift, Power Clean, Clean & Jerk(3 separate lifts, but once you start a complex bar cannot be dropped)
24 Wall Balls(m-20lbs to 10'/f-14lbs to 9')
31 Double Under Jump Rope
4 rounds

Workout of the Day:

Strength/Skill

Squat Cleans
1-1-1-1

then...

"Baseline"
500m Row
40 Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups

Lunch-Bunch was in full force to help Mike celebrate his birthday workout. Everyone loves a rude interruption every minute of a bigger deadlift. Happy Birthday Mike!!

Workout of the Day:

"MYC"
28 Wall Balls(m-20lbs to 10'/f-14lbs to 9')
28 Pull-Ups
28 Tire/Box Jumps
28 Dumbbell Push Jerks(m-50lbs/35lbs)
Every minute on the minute complete
4 Deadlifts(m-245lbs/f-165lbs) then resume chipper