HARDASS FITNESS

Max wanted to incorporate segments of Power, Speed and Skill into his birthday workout. Many showed up on Monday still feeling the effects of this workout. Everyone appreciates all that you do for HAF. Happy Birthday Coach Max!! P.S. Max's nickname is "Snoozer" for is amazing ability to fall asleep ANYWHERE.

Workout of the Day;

"Max Effort"
7 Power Snatches(m-135lbs/f-95lbs)
28 Power Cleans(m-135lbs/f-95lbs)
80 Deadlifts(m-135lbs/f-95lbs)

7 Wall Climbers
28 Chest to Bar Pull-Ups
80 Squats

7 Muscle-Ups
28 Pistols
80 Push-Ups

Workout of the Day:

"Yikes"
7 Squat Snatches(m-65lbs/f-43lbs)
19 Good Mornings(m-65lbs/f-43lbs
19 Gamer Push-Ups
100m Run
As many rounds as possible in 20 minutes

Workout of the Day:

"Low Mover"
3 Handstand Push-Ups
5 Deadlifts(m-275lbs/f-185lbs)
7 Chest to Bar Pull-Ups
2 rounds
400m Run
3 Rounds

We are happy to have visitors from Australia in our box today. Lynn competed at the CrossFit Games in the Masters Division and Courtney is a coach at CrossFit St. Marys.

Workout of the Day:

Strength/Skill

Jerks
1-1-1-1-1-1

then...

Kettlebell Swings

Workout of the Day:

"Breaking Point"
2:30 minute clock
6 Toes to Bar
6 One-Arm Dumbbell Snatches Right Arm
6 One-Arm Dumbbell Snatches Left Arm
Max Double-Under Jump Rope in remaining time
1 minute rest
5 rounds with increasing rep counts of 8-10-12-14

Today was programmed to allow the athletes to choose their own workout. They could select their own weight to complete as many reps as possible in one set. Once the weight was racked the next run began. If you were interested in scoring high, 100lbs worked out to be the best weight for men and 65lbs for women for 3 rounds.

Workout of the Day:

"Get What You Came For"
400m Run
10 Burpees
Back Squats(Athlete's Choice) - Max reps - 1 set only
As many rounds as possible in 20 minutes - 3 round minimum
Score = Weight on bar multiplied by number of reps at that weight
Weight and order can be changed every round

I believe this is the 4th year we have helped Coach Pat celebrate his birthday with this incredible long and grueling workout. It never gets easier. We did enforce a 60 minute cap this year. It helped to put some HAFletes out of their misery. Everyone appreciates all that you do for HAF! Happy Birthday Pat!

9am and 10am
"Quater or Half Von"

12pm Advanced Class
"Pat Von"
1 Mile Run
100 Deadlifts(m-135lbs/f-95lbs)
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats
100 Burpees
1 Mile Run

Workout of the Day:

"Get My Drift"
2 minutes of:
Concept2 Rower - Max meters rowed including drift after last pull
Hang Power Clean(m-95lbs/w-65lbs)
Press(m-95lbs/f-65lbs)
2 minutes rest between each elelment
2 rounds

Ken made sure to incorporate movements that he is truly challenged by. We are happy to help Ken celebrate his milestone birthday. He is now eligible to compete as a "Master" in the upcoming CrossFit Games in 2013. He is sure to do well. For CrossFitters, it is one of the few "positives" to getting older.

"Kendrick"
1 Muscle-Up
7 Squat Snatches(m-95lbs/f-65lbs)
13 Burpee Box Jumps(m-24"/f-20")
13 Kettlebell Swings(m-70lbs/f-44lbs)
13 Sit-Ups
100m Run
4 rounds
Muscle-Ups increase by 1 rep every round(1, 2, 3, 4)
Runs increase by 100m every round(100m, 200m, 300m, 400m)

Workout of the Day:

Strength Day

Back Squats
1-1-1-1-1

then...

Wall Ball(m-20lbs/f-14lbs) - Max reps in 1 minute
Push-Ups - Max reps in 1 minute
2 rounds

Prior to everyone's 4th of July festivities, the made their workout a priority!

Workout of the Day:

"4th of July Blow-Out"

7 minute clock
"Cindy"
5 Pull-Ups
10 Push-Ups
15 Squats
5 minute rest
then...
7 minute clock
1 Box Jump(m-24"/f-20")
1 Kettlebell Swing(m-53lbs/f-35lbs)
Ladder Up 1-1-2-2-3-3-4-4....
5 minute rest
then...
7 minute clock
7 Deadlifts(m-185lbs/f-125lbs)
7 Burpess
As many round as possible

We will only be having 2 Classes on Wednesday, July 4th.

Basics: 9:30am
CrossFit: 10am


Workout of the Day

"Tabata Tuesday"
20 seconds of work
10 seconds of rest
8 rounds of:
Double-Under Jump Rope
Medicine Ball Cleans(m-20lbs/f-14lbs)
Sumo Deadlift High-Pulls(m-65lbs/f-43lbs)
Ring Dips
1 minute rest between each element

Both partners start with a 200m run, when they return one athlete goes to the barbell the other goes on another 200m run. Your ability to score reps is determined by how fast your partner runs. Reps 1 through 10 do not count. Scoring starts at 11. 11 = 1. Scoring is individual. Enjoy!!

"No Fresh Bar"
Partner Workout
8 minute clock
200m Run
200m Run
Max Overhead Squats until partner returns from run
rotate
5 minute rest
8 minute clock
200m Run
200m Run
Max Push-Jerks until partner returns from run
rotate