HARDASS FITNESS

One of our members asked if we could hold an event for her Cub Scouts Den. Of course we were happy to help the den, Geckos with attitude, achieve their fitness badge.

9am & 10am

"MetCon Madness"
800m Run
100m Row
50 Double-Under Jump Rope
20 Box Jumps(m-24"/f-20")
10 Burpees
600m Run

Twisting the benchmark workout for "Girl-Wod Friday".

"6-Packin' Nicole"
400m Run
20 Sit-Ups
1 attempt - Max Pull-Ups
5 rounds

Each element of the bear complex has to be separate. In other words, no squat cleans or thrusters. Each element has to be completed in the minute allotted.

Workout of the Day:

"Smokey goes down Swingin'"
1minute clock
2 Bear Complex(m-135lbs/f-95lbs) - Power Clean, Front Squat, Push-Press, Back Squat, Push-Press
1minute clock
12 Kettlebell Swings(m-70lbs/f-44lbs)
The above = 1 round
10 rounds

It's official...I'm a Holley Mangold fan. Looking forward to watching her compete in this year's Olympics.

Workout of the Day:

Strength/Skill

Front Squats
2-2-2-2-2

then...

4 minute clock
400m Run
Max Reps of: Double-Under Jump Rope in remaining time

This workout gives a fair playing field for any athlete. The big and strong loaded up heavy deadlift bars  planning on doing 1 round per minute. Those with tons of gas lightened their bar and planned on doing 2 rounds each minute(or at least some of the minutes). All 10 push-ups have to be completed in order to claim the weight for that round. You can add or strip weight in any given round. Definitely a lot of strategizing went into each persons approach to this workout. What would you do? It was said at the 6am class that 4000lbs total for guys was not possible. What do you think?

Workout of the Day:

"Gas vs Load"
5 Deadlifts(Athlete's Choice)
10 Push-Ups
At least 1 round every minute on the minute for 10 minutes
Score = Deadlift Weight multiplied by the number of rounds completed

With a 30 minute cap, many athletes were not able to complete Rick's birthday workout. 4 out of the 6 movements were Rick's "likes". Any guesses as to which ones? I will give you one, Rick likes practicing the olympic lifts(cleans & snatches) and has recently made some big improvements. So the snatch was a "must" for his birthday workout. We are happy to help Rick celebrate his 44th birthday here at HAF. Happy Birthday Rick!

Workout of the Day:

"Rick"
6 Snatches(m-115lbs/f-75lbs)
24 Wall Ball(m-20lbs to 10'/f-14lbs to 9')
24 Kettlebell Sumo Deadlift High Pull(m-70lbs/f-44lbs)
24 Pull-Ups
400m Run
3 rounds
44 Double-Under Jump Rope

We are planning a Keiki Night Out(and adults).
Event: Disney Pixar's "Brave"
Where: Dole Theatres Cannery Row
When: Friday, June 29th at 6:30pm

This is NOT a drop your kids off event. Keiki must be accompanied by parent. =)

Workout of the Day:

9am & 10am Class
"Death by 8"
800m Run
8 Dumbbell Snatch - Right Hand(m-50lbs/f-35lbs)
8 Dumbbell Snatch - Left Hand
8 Box Jump-Over Burpees(m-24"/f-20")
8 rounds
800m Run

We thought we would run a trial for those who are considering entering the event at Kapolei Strength & Conditioning. This is 2 out of the 3 posted workouts. The 4th workout remains unknown.

12pm - Advanced Class
"Overhead Ladder"
5 Bar-Facing Burpees
1 Ground to Overhead(starting weight m-165lbs/f-110lbs)
Every 50 seconds
Ladder steps: Men 10lbs / Women 5lbs

then...

"DT"
12 Deadlifts(m-155lbs/f-105lbs)
9 Hang Power Cleans
6 Push-Jerks
5 rounds

New York Times ran the story of Holly Mangold on their front cover. At 22 she is headed to the Olympics this year to compete in weight lifting. Click on the image above to read her story.

We try to incorporate as many skill transfer exercises into our general warm-up so athletes can program their bodies to move in a specific way on a daily basis. Our usual 5 jumping squats will be changed to 5 single jump squats from the vertical dip position.

Workout of the Day:

"Elizabeth"
Squat Cleans(m-135lbs/f-95lbs)
Ring Dips
21-15-9

For the record, the 12pm class carried their overhead plate 22m farther every round. Instead of unloading the plate at the gate, they started and finished at the jump box.

Workout of the Day:

"OPC by PBT"
21 Wall Ball(m-20lbs to 10'/f-14lbs to 9')
15 Toes to Bar
9 Dumbbell Push-Press(m-50lbs/f-30lbs)
100m Overhead Plate Carry(m-45lbs/f-25lbs)

For those that are interested in participating in this year's "31 Heroes" project, registration is now open. Click on the image above for details. The event will take place on Saturday, August 4th at 10am here at HAF. Do you have a partner for this event? No worries if you don't, we will start a list of available participants. You must register to participate at the 10am event. For those who choose not to participate, we will have a regularly scheduled class at 9am only and Keiki CrossFit will be at 12pm.

Workout of the Day:

Strength/Skill

Deadlift

3-3-3-3-3

then...

500m Row

With today's date (6/19) we created a workout based on some of Sharon's loves and hates of CrossFit. Sharon's comment: "I am pretty sure I put a comma between the burpees and the box jumps on my hate list". Sorry Sharon, we saw an opportunity and "snatched" it. Happy Birthday Sharon!!

Workout of the Day:

"Sharon"
200m Run
6 Snatches(m-115lbs/f-75lbs)
19 Burpee Box Jumps(m-24"/f-20")
200m Run

Doug Willen is a Chiropractor, Clinical Nutritionist and CrossFitter in New York City. He just released a book titled "Quantum Paleo" in paperback($11.95) and Kindle($2.99 for a limited time, also works with ipad and iphone readers), with the hardcover($24) coming out in 10 days. Let us know what you think.

Workout of the Day:

"Broken Arrow"
400m Run
21 Pull-Ups
15 Front Squats(m-135lbs/f-95lbs)
9 Handstand Push-Ups
3 rounds

As a community of athletes, we are honored to pay tribute to Cale Miller. To the family and friends of this American Hero we wish you comfort and healing. To his fellow soldiers still in Afghanistan we wish you protection and a safe trip home.

Workout of the Day:

This is the 3rd year that Jai has been in our box to celebrate his birthday. This is a tough workout to complete and most will end up with a score less than 20. If you should be one of the lucky few to finish this workout it translates to 120 pull-ups and 240 wall ball. Sometimes we change an athlete's birthday workout, but this will remain the same since it is such a memorable event. Happy Birthday Jai!

Workout of the Day:

"Jai"
6 Pull-Ups
12 Wall Ball(m-20lbs to 10'/f-14lbs to 9')
Every minute on the minute for 20 minutes

Workout of the Day:

Strength/Skill

Bench Press
1-1-1-1-1-1

then...

800m Run

Workout of the Day:

"Bonus Double-Unders"
5 Toes to Bar
10 Wall Ball(m-20lbs to 10'/f-14lbs to 9')
As many rounds as possible in 3 minutes
1 minute rest (or max double-under jump rope for bonus score)
5 Deadlifts(m-245lbs/f-170lbs)
10 Sit-Ups
As many rounds as possible in 3 minutes
1 minute rest (or max double-under jump rope for bonus score)
2 rounds

Workout of the Day:

"BBJ for Score"
4 minute clock
400m Run
5 Split Jerks(m-bodyweight/f-3/4 bodyweight)
Max Burpee Box Jumps for score(m-24"/f-20")
1 minute rest between rounds
4 rounds

Please go to hope.crossfit.com to donate to this most worthy cause

Workout of the Day:

"Hope"
1 minute max reps at each station
Burpees
Snatch(m-75lbs/f-55lbs)
Box Jumps(m-24"/f-20")
Thrusters(m-75lbs/f-55lbs)
Chest to Bar Pull-Ups
1 minutes rest
3 rounds

When athletes got to the end of the descending ladder then they started the climb back up with 10-20-30-40-50. If they got to the end of the ascending ladder then they started back down. Which is really hard since that puts 2 50/50's in a row. Rough!

Workout of the Day:

"Triple-A Annie" (Anchored-AbMat-AMRAP)
Sit-Ups
Double-Under Jump Rope
50-40-30-20-10
As many rounds as possible in 20 minutes

Workout of the Day:

"Popeye"
300m Run
7 Kettlebell Sumo Deadlift High Pull(m-70lbs/f-44lbs)
7 Toes to Bar
7 Power Cleans(m-165lbs/f-110lbs)
As many rounds as possible in 20 minutes

Workout of the Day:

Strength/Skill

Pull-Ups

Ring Pull - Max Reps
Band - Max Reps
Kipping - Max Reps
Butterfly Kip - Max Reps
Dead Hang - Max Reps
Chest to Bar - Max Reps
Weighted - Max weight for 1 rep

Choose 3 of the 7 for max reps or weight

Workout of the Day:

"Bar 20"
100 Double-Under Jump Rope
20 Front Squats(m-115lbs/f-75lbs)
20 Thrusters
100 Double-Under Jump Rope
20 Snatches
20 Overhead Squats
100 Double-Under Jump Rope

After the 400m run, a total of 36 reps must be completed within 5 minutes. The number of reps displayed below are the minimum reps for each movement. Athletes can decide where to put the additional 16 reps. Athletes are free to change the denomination for each element each round.
There is a 40ft (down & back) shuttle run penalty for every uncompleted rep at the end of the workout.

Kalen's birthday was at the beginning of May, however, he didn't tell anyone and tried to avoid a celebratory workout. We still found out and wanted to help him celebrate his special day even if it was a month belated. Happy Birthday Kalen!!

Workout of the Day:

"Kalen's Mix 36"
5 minute clock
400m Run
10 Deadlifts(m-185lbs/f-125lbs)
5 Box Jumps(m-24"/f-20")
5 Wall Ball(m-20lbs to 10'/f-14lbs to 9')
3 rounds

Workout of the Day:

9am & 10am

"Nightmare"
20 Burpee Box Jumps(m-24"/f-20")
200m Farmer's Carry(m-45lbs/f-25lbs)
10 Pull-Ups
200m Farmer's Carry
10 Squat Clean & Jerks(m-165lbs/f-110lbs)
2 rounds

12pm - Advanced Class

Workout of the Day:

"Nancy"
400m Run
15 Overhead Squats(m-95lbs/f-65lbs)
5 rounds