HARDASS FITNESS

Happy Birthday Mikey!!

2012-01-26T18:30:00.001-10:00

Mikey has only been in our room for a few months but has continued to improve his movements and skills. His workout is a combination of his CrossFit love/hate list swirled together into a fiery metcon. The only way to start a new decade. Happy Birthday Mikey!!

Workout of the Day:

"Mikey"

30 Wall Ball(m-20lbs to 10'/f-12lbs to 10' or 16lbs to 9')

30 Tire/Box Jumps(m-24"/f-20")

30 Kettlebell Swings(m-53lbs/f-35lbs)

300m Run

3 rounds

Strength/Skill Day - Pull-Ups

2012-01-25T14:52:00.007-10:00

This Saturday, January 28th, we will be doing "Beach Day Events". All classes will be held at Wai'alae Beach Park. This is the park oceanside as you enter Wai'alae Country Club and The Kahala Hotel.

All classes include:

7am Run Club

9am Class - No Swim

10am Class - No Swim

11am Keiki CrossFit

12pm CrossFit Games Open Prep Workout - Will include a swim and beach run

We intend to spend the whole day there. We will be pitching 2 tents and lighting a barbecue grill. If we can't barbecue at the box, then we just have to go off-site. Bring your potluck items to share. Also bring your own beverages, this includes water and drinks for your kids and lots of sunscreen and lawn chairs.

Workout of the Day:

Strength/Skill Day - Pull-Ups

Weighted Pull-Ups

1-1-1

Dead Hang Strict Pull-Ups

Max reps in 1 attempt

Kipping Pull-Ups

Max reps in 1 attempt

then...

1000m Row for time

then...

40ft. Suicides Sprints

Cones are place 40ft apart - down and back = 1

Every minute on the minute - start at 3 - add 1 every round

"Burst"

2012-01-24T08:02:00.003-10:00

DOUBLE CLICK VIDEO FOR FULL SCREEN VIEW

Found this fun video. Hollywood's version of CrossFit. Funny! Even funnier when you totally understand everything they are talking about. Imagine watching this with a non-CrossFitter. They just wouldn't get it.

Workout of the Day:

"Burst"

1 Deadlift(m-255lbs/f-185lbs)

1 Shoulders to Overhead(m-135lbs/f-95lbs)

5 Double-Under Jump Rope

Add 1 rep to Deadlifts and Shoulders to Overhead and 5 reps to Double-Unders each round

As many rounds as possible in 15 minutes

Happy Birthday Heather!

2012-01-23T13:26:00.003-10:00

This workout is like Tabata Intervals. Since Heather's birthday was on the 13th, we changed the time intervals to match. The run clock started immediately after the 13th work interval. Runners had 15 seconds to move to the back of the room and the 400m run began with 3:15 remaining. Since it was a countdown clock, athletes had to do the math to get their run time(post wod of course). Regular Tabata scoring applied(lowest rep count in any of the 13 rounds). Heather came to the 12pm class and "the lunch bunch" were happy to help her celebrate. Happy Birthday Heather!!

Workout of the Day:

"Heather"

13 seconds of work

13 seconds of rest

13 rounds

Squats

400m Run - 3:30 time limit

Push-Ups

400m Run - 3:30 time limit

Sit-Ups

400m Run

The Whiteboard for the week of Jan. 16th - 21st

2012-01-22T14:01:00.000-10:00

"CrossFit Games Open Prep Wod 12.2"

2012-01-21T20:31:00.002-10:00

Kettlebell Certification Seminar at CrossFit Ewa Beach. Gaining knowledge to bring back to share with all.

Workout of the Day:

10 Kettlebell Snatches (right arm)(m-44lbs/f-26lbs)

10 Kettlebell Snatches (left arm)(m-44lbs/f-26lbs)

10 Chest to Bar Pull-Ups

9-8-7-6-5-4-3-2-1

"Beach Ladders"

2012-01-20T07:27:00.002-10:00

Keiki CrossFit class helped Kala'i celebrate his 4th birthday. He did his first full wod. Awesome job Kala'i.

Workout of the Day:

"Beach Ladders"

15 AbMat Sit-Ups(no anchor)(down ladder)

1 Kettlebell Sumo Deadlift High Pull(m-70lbs/f-26lbs) (up ladder)

400m run after every 5 rounds(after 11/6 - 6/10 - 1/15)

"50 S2OH Interrupted"

2012-01-19T17:31:00.003-10:00

Here is a Reebok CrossFit commercial that speaks to more people. What do you think?

Workout of the Day:

"50 OH Interrupted"

50 Shoulders to Overhead(m-135lbs/f-95lbs) - Press, Push-Press, Push-Jerk, Split Jerk(athletes choice)

Starts from the floor(no rack), every time the bar comes down from the rack position, athlete must do 6 pull-ups

Strength/Skill Day - Deadlift

2012-01-18T17:30:00.001-10:00

What do you think of all the latest CrossFit advertisements that are being shared in the media. Inspiring? Intimidating?- Leave your thought to comments.

Workout of the Day:

Strength/Skill Day

Deadlift

1-1-1-1-1-1-1

then...

max burpees in 2 minutes

"Dumbbell Haze"

2012-01-17T14:08:00.002-10:00

This is Matt's last workout with us until he returns from his deployment to Afghanistan. There is a CrossFit Box on base where he is stationed and he promises to keep us updated on his progress.

Today's workout has variable Rx weights. The 1st & 3rd rounds athletes use one set of dumbbells and the 2nd & 4th round use the other.

Workout of the Day:

"Dumbbell Haze"

5 Dumbbell Cleans(m-50 & 45lbs/f-35 & 30lbs)

10 Dumbbell Front Squats

10 Dumbbell Lunges

400m Run

4 rounds

"King Jr."

2012-01-16T17:17:00.004-10:00

For all the HAFletes that came out to our Holiday workout, they got treated to a 15 minute smasher.

Workout of the Day:

"King Jr."

45 seconds of work

15 seconds of rest

Power Snatch(m-85lbs/f-58lbs)

Wall Ball(m-20lbs to 10'/f-12lbs to 10' to 16lbs to 9')

Tire/Box Jumps(m-24"/f-20")

5 rounds

"CrossFit Games Open Prep Wod 12.2"

2012-01-15T04:57:00.001-10:00

Our Saturday's Open Prep Workout ended in "Double-Tails" for the coin toss which meant the barbell weight was (m-155lbs/f-105lbs) and squat cleans.(see 1/12/12).

We are dropping next weeks workout early so everyone who is interested in participating in the 12Noon class on Saturday can begin to prepare.

"CrossFit Games Open Prep Wod 12.2"

10 Kettlebell Snatch- right arm(m-44lbs/f-26lbs)

10 Kettlebell Snatch - left arm(m-44lbs/f-26lbs)

10 Chest to Bar Pull-Up

Subtract 1 rep from each movement every round(10th round is 1 rep of each)

"Reebok CrossFit Open Prep Wod 12.1"

2012-01-14T08:40:00.004-10:00

Our first run for the Saturday 7am Run Club. Just under 3 miles. For the month of January and maybe longer, all are welcome to join in. You do not need to be a member of HAF to participate, just invited by a HAF member. Call us if you would like to receive an invitation.

Workout of the Day:

9am & 10am

"CrossFit Games Open Prep Wod 12.1"

30 Deadlifts(m-135lbs/95lbs)

30 Bar-Facing Burpees

20 Cleans(Power or Squat)(m-135lbs/f-95lbs)

20 Bar-Facing Burpees

10 Jerks(Shoulder to Overhead)(m-135lbs/f-95lbs)

10 Bar-Facing Burpees

"Running Annie"

2012-01-13T11:06:00.003-10:00

We will be on a HOLIDAY SCHEDULE for Monday, January 16th in honor of Martin Luther King Jr.

Class Schedule:

6am, 9am & 10am Only

Workout of the Day:

"Running Annie"

50 Double-Under Jump Rope

50 Abmat Sit-Ups(no anchor)

600m Run

40 Double-Under Jump Rope

40 Abmat Sit-Ups(no anchor)

400m Run

30 Double-Under Jump Rope

30 Abmat Sit-Ups(no anchor)

300m Run

20 Double-Under Jump Rope

20 Abmat Sit-Ups(no anchor)

200m Run

10 Double-Under Jump Rope

10 Abmat Sit-Ups(no anchor)

100m Run

"See Cindy Swing & Run"

2012-01-12T21:47:00.005-10:00

We will be starting 2 new events this Saturday.

7:00am Run Club - Don't be late. Gym will be locked up once we start the run.

12:00 Noon Gamer Workout- In preparation for the upcoming "Reebok CrossFit Games Open Competition"(starting in February) we will be programming workouts to best simulate what might drop during this competition. This workout is not part of our normal schedule and those who plan to attend must be familiar with the movements. We will not coach the movements and unlimited "scaling" will not be allowed. Here is the workout for 1/13.

30 Deadlifts

30 Bar-Facing-Burpees

20 Cleans

20 Bar-Facing-Burpees

10 Jerks(shoulders to overhead)

10 Bar-Facing-Burpees

There will be 2 coin tosses prior to the event

1) To decide the weight of the barbell. Heads- m-135lbs/f-95lbs. Tails - m-155lbs/f-105lbs

2) To decide the 2nd movement. Heads- Power Cleans. Tails- Squat Cleans

Workout of the Day:

"See Cindy Swing & Run"

4 rounds of Cindy

5 Pull-Ups, 10 Push-Ups, 15 Squats

21 Kettlebell Swings(m-53lbs/f-35lbs)

400m Run

3 rounds

Strength/Skill Day - Front Squats

2012-01-11T21:45:00.002-10:00

Workout of the Day:

Strength/Skill Day

Front Squat

2-2-2-2-2-2

"Grace"

2012-01-10T17:17:00.007-10:00

"Grace" by Tiff - Finish Time: 3:14

The last time we did "Grace" was for our "Barbell 4 Boobs" fundraiser on October 15th. Time to go after a PR.

Workout of the Day:

"Grace"

30 Clean & Jerks(m-135lbs/f-95lbs)

"Don't Let Me Down"

2012-01-09T17:42:00.004-10:00

Once this workout starts, you never set the ball down for 20 minutes. If the ball is dropped or touches the floor even slightly, there is a 10 burpee penalty. Ball must be pulled down to a full squat to complete the wall ball rep.

Workout of the Day:

"Don't Let Me Down"

20 Wall Balls(m-20lbs to 10'/f-12lbs to 10' or 16lbs to 9')

13 Medicine Ball Sit-Up(Anchored no AbMat)

100m Run(with medicine ball)

As many rounds as possible in 20 minutes

The Whiteboard for the week of Jan. 2nd - 7th

2012-01-08T17:35:00.001-10:00

"Run Inervals"

2012-01-07T13:10:00.004-10:00

Congratulations to Max, Di, Tiff and Eric!

Listening to the red shirts present for 2 whole days must be exhausting.

Everyone was relieved after completing the Level 1 exam. Now they have to wait for the results.

Level 1 Seminar - Awesome Class. Congratulations to all that attended.

Kaitlyn's Birthday Celebration at Keiki CrossFit.

Workout of the Day:

"Run Intervals"

400m Run followed by 60 seconds rest

300m Run followed by 45 seconds of rest x 2

200m Run followed by 30 seconds of rest x 3

100m Run followed by 15 seconds of rest x 4

then...

Increasing Ladder(1,2,3...)

Kettlebell Swings(m-70lbs/f-44lbs)

Thrusters(m-95lbs/f-65lbs)

As many rounds as possible in 5 minutes

"Keep it Even"

2012-01-06T11:39:00.005-10:00

Time to collect your lost and found items. We have beverage containers, slippers, a jacket, fruit & nuts and even a ring.

Since you only get to keep the lower score of the 2 movements, it forces athletes to balance the rep count to be exactly even or at most one rep apart. The Power Clean and Burpee Box Jump stations were at least 20 feet away from each other which increased the transition time. In the final seconds, athletes were sprinting to the other station to try and keep their reps.

Workout of the Day:

"Keep it Even"

Max reps in 10 minutes:

Power Cleans(m-135lbs/f-95lbs)

Burpee Box Jump(m-24"/f-20")

Score= Lower of the 2 rep counts

"Leprechaun"

2012-01-05T11:13:00.000-10:00

The Adult class needs to learn from the Keiki class. I never see them smiling when they are doing burpees=). Looks like something awesome is being taught at Keiki CrossFit.

There are just 2 runs in this 5 round workout. At the beginning and end. It is funny how deadlifts can ruin your perfect double-under. Everyone who usually has flawless double-unders looked confused. They changed ropes, moved over a few feet on the workout floor and kept looking behind them as if something or someone was snagging their jump rope. Must be that little Leprechaun.

Workout of the Day:

"Leprechaun"

600m Run

5 rounds of:

9 Deadlifts(m-225lbs/f-155lbs)

12 Gamer Push-Ups(lift hands off the ground at bottom)

30 Double-Under Jump Rope(120 singles)

600m Run

Strength/Skill Day - Snatch

2012-01-04T11:04:00.000-10:00

What do you see in this picture? 1) Planning wod strategy? 2) Contemplating the best post-wod recovery meal? 3) Now that I saw the wod on the whiteboard, how do I leave with no one seeing me? 4)???. Leave your thoughts to comments

Strength/Skill Day

Snatch

1-1-1-1-1-1-1

then...

500m Row

Happy Birthday Eric!!

2012-01-03T15:28:00.003-10:00

Get as much accomplished as possible before 30! I guess that was the message Eric was sending when he suggested his birthday workout. Time sure flies when your busy!! Awesome workout for an awesome guy! Happy Birthday Eric!!

Workout of the Day:

"K-WOD's Dirty 30"

30 Pull-Ups

30 Handstand Push-Ups

30 Pistols

30 Deadlifts(m-155lbs/f-105lbs)

30 Push-Ups

30 Sit-Ups

30 Wall Ball(m-20lbs to 10'/f-14lbs to 10')

30 Toes to Bar

30 Box Jumps(m-24"/f-20")

30 Total of: (m-95lbs/f-65lbs) 10 Thrusters - 10 Power Snatch - 10 Overhead Squats

"Crushed by Kettlebell"

2012-01-02T14:30:00.003-10:00

Coach Sabrina & Max will be running a Handstand Push-Up Clinic this Thursday at 7:30pm. Be sure to sign up on the whiteboard at the box.

As usual, today's workout was much harder than it seemed. Kettlebells steal gas from your running engine.

Workout of the Day:

"Crushed by Kettlebell"

10 Kettlebell Squat Cleans(m-70lbs/f-44lbs)

10 Kettlebell Sumo Deadlift High Pulls(m-70lbs/f-44lbs)

10 Kettlebell Swings(m-70lbs/f-44lbs)

One run each round - any order - 200m, 300m, 400m & 600m

4 rounds

The Whiteboard for the week of Dec. 26th - 31st

2012-01-01T14:27:00.001-10:00

"Year-End Interval Events"

2011-12-31T14:01:00.002-10:00

The only time you can actually sprint in any wod is in the beginning. By setting up intervals, our athletes were able to have 4 different sprint distances and a whole bunch of functional movements. Sprint back to the room and try to score an equal amount of reps with each element in the remaining time. FUN WOD!!

Workout of the Day:

"Interval Events"

3 minute event

200m Run

Handstand Push-Ups

Burpees

Keep lower of 2 scores

3 minute rest

300m Run

Double-Under Jump Rope

Squats

Keep lower of 2 scores

4 minute rest

5 minute event

400m Run

Pull-Ups

Kettlebell Swings(m-70lbs/f-44lbs)

Keep lower of 2 scores

5 minute rest

6 minute event

600m Run

Box Jumps(m-24"/f-20")

Gamer Push-Ups

Keep lower of 2 scores

"Tone It Down"

2011-12-30T15:00:00.003-10:00

Instruction and Photo taken from CrossFit.com

Keeping the chest and elbows up, and the knees out, enable efficient transfer of power from the legs and hips into the wall ball.

We took a mainsite workout, toned it down and added a run. Still made for a great workout.

Workout of the Day:

"Tone It Down"

9 Deadlifts(m-95lbs/f-65lbs)

6 Hang Power Cleans(m-95lbs/f-65lbs)

3 Overhead Squats(m-95lbs/f-65lbs)

300m Run

5 rounds

"Back to Sit-Ups"

2011-12-29T10:31:00.002-10:00

26 Hafletes at the "lunch-bunch". Wall to wall barbells.

While athletes are delighted that their barbell reps are decreasing, it means that they are back to sit-ups sooner and sooner.

Workout of the Day:

"Back to Sit-Ups"

10 Sumo Deadlift High Pulls(m-95lbs/f-65lbs)

10 Thrusters(m-95lbs/f-65lbs)

15 AbMat Sit-Ups

10 rounds

SDLHP and Thrusters decrease by 1 rep every round, Sit-Ups stay at 15 reps

Strength/Skill Day - Press/Push-Press/Push-Jerk

2011-12-28T10:07:00.000-10:00

At the elite level, your Push-Press should be 30% stronger than your Press and your Push-Jerk should be 30% stronger than your Push-Press. Share thoughts to comments.

Workout of the Day:

Strength/Skill

Press

3-3-3

Push-Press

2-2-2

Push-Jerk

1-1-1

then...

600m Run

"Countdown Pass-Through"

2011-12-27T09:48:00.001-10:00

Training to be awesome trumps training to be cute.

In this workout you are allowed to "pass-through" on the last rep of each element. In other words, the 4th deadlift can go straight into the 1st Power Clean, the 3rd Power Clean can be a Squat Clean and the 2nd Front Squat can go straight into a Thruster.

Workout of the Day:

"Countdown Pass-Through"

4 Deadlifts(m-135lbs/f-95lbs)

3 Hang Power Cleans(m-135lbs/f-95lbs)

2 Front Squats(m-135lbs/f-95lbs)

1 Jerk(m-135lbs/f-95lbs)

3 rounds - within each round

3 Muscle-Ups or 15 Pull-Ups

200m Run

3 rounds

"Double Rest Intervals"

2011-12-26T09:26:00.000-10:00

Our new camera has a unique feature. It takes multiple shots as you pan the room and meshes it into a panoramic photo. Cool!

For the last event, athletes had to strategize how to accumulate the most meters using our standard routes of 800m, 600m, 400m, 300m, 200m, and 100m.

Workout of the Day:

"Double Rest Intervals"

Burpees - max reps in 1 minute

2 minutes rest

Tire Jumps(20") - max reps in 2 minutes

4 minutes rest

Double-Under Jump Rope - max reps in 3 minutes

6 minutes rest

Wall Ball(m-20lbs to 10'/f-14lbs to 10') - max reps in 4 mintes

8 minutes rest

Run - in meters in 5 minutes

The Whiteboard for the week of Dec. 19th - 24th

2011-12-25T08:07:00.000-10:00

With our new camera, our athletes can once again read their times and scores to fill in their missed journal entries.

"Christmas Cheer"

2011-12-24T10:39:00.003-10:00

The coaches gave a great gift. Now are photos no longer have to be taken with a cel phone camera. You guys are awesome!

Getting through this Gamer workout is much harder than it looks. This first two heats steal a lot of the thunder and make the 3rd heat of 20 minutes a real gasser.

Workout of the Day:

"Christmas Cheer"

300m Run

30 Wall Ball(m-20lbs to 10'/f-14lbs to 10')

20 Toes to Bar

30 Box Jumps

20 Kettlebell Sumo Deadlift High Pulls

30 Burpees

20 Shoulders to Overhead

10 Rope Ascents

Start at top and move down in 3 minutes

1 minute rest

SATMD in 6 minutes

2 minutes rest

SATMD in 20 minutes

"3 Events"

2011-12-23T11:11:00.003-10:00

Kila visits CrossFit Deep in Dallas Texas. Be sure to send us your "CrossFit Traveler" photos when you are away and visiting other affiliates.

Athletes have a choice today to do one event, two events or all three. 12 minutes of rest between each event.

Workout of the Day:

Athlete's Choice:

1) Max distance row in 10 minutes - 50 double-unders every 500m

2) "Cindy" 5 Pull-Ups, 10 Push-Ups, 15 Squats AMRAP in 10 minutes

3) 1 Mile Run

"Vino"

2011-12-22T11:03:00.002-10:00

Great workouts can arise over a nice Italian dinner and a bottle of wine(or two). Today's programming is the result of a coaches dinner at Sabrina's restaurant.

Workout of the Day:

"Vino"

5 Deadlifts(m-245lbs/f-165lbs)

10 Bar-Facing-Burpees

400m Run

5 rounds

Strength/Skill Day - Bench Press then Baseline

2011-12-21T10:53:00.002-10:00

I remember when I was nineteen. It had nothing to do with being strong...I just remember it.

Strength/Skill Day

Bench Press

1-1-1

then..

80% of 1 rep max weight for max reps

60% of 1 rep max weight for max reps

then...

"Baseline"

500m Row

40 Squats

30 Sit-Ups

20 Push-Ups

10 Pull-Ups

"Fight Gone Bad"

2011-12-20T10:49:00.001-10:00

Workout of the Day:

"Fight Gone Bad"

1 minute max reps of:

Wall Balls(m-20lbs to 10'/f-14lbs to 10')

Sumo Deadlift High Pulls(m-75lbs/f-55lbs)

Tire Jumps(m/f- 20")

Push-Press(m-75lbs/f-55lbs)

Concept 2 Rower(calories)

1 minute rest

3 rounds

"Drop Top"

2011-12-19T10:44:00.001-10:00

Two different styles.

This is a five round workout with a 1000m of running and 350 reps. Gearing up for the week of Christmas. Enjoy!

Workout of the Day:

"Drop Top"

200m Run

50 Double-Under Jump Rope

40 Squats

30 Sit-Ups

20 Push-Ups

10 Power Cleans(m-135lbs/f-95lbs)

5 rounds

Drop top row after each run. 5th round is 200m run 10 Power Cleans.

"Up and Out"

2011-12-17T10:41:00.003-10:00

Who knew there were cookies and chips hidden in those tires?

Workout of the Day:

"Up and Out"

5 Toes to Bar

7 Dumbbell Hang Power Cleans

9 Dumbbell Push-Jerks

11 Wall Ball

13 Tire Jumps

6 rounds

Happy Birthday Beryl!!

2011-12-16T10:29:00.002-10:00

Beryl has been training with Hardass Fitness for nine years, long before we were a CrossFit affiliate. Time seems to fly by when your having fun. Happy Birthday Beryl!!

Workout of the Day:

"Ono"

12 Pull-Ups

16 Sit-Ups

100m Run

12 Pull-Ups

16 Sit-Ups

200m Run

12 Pull-Ups

16 Sit-Ups

300m Run

12 Pull-Ups

16 Sit-Ups

600m Run

12 Pull-Ups

16 Sit-Ups

600m Run

Happy Birthday Jason!!

2011-12-15T11:56:00.002-10:00

Jason requested a combination of his favorite movement and one of the first benchmark workouts he did when he first started coming to HAF. This is definitely a memorable combination and a great way to celebrate a special day. Happy Birthday Jason!

Workout of the Day:

"Chief Yogi"

12 Deadlifts(m-135lbs/f-95lbs)

3 Power Cleans(m-135lbs/f-95lbs)

6 Push-Ups

14 Squats

As many rounds as possible in 3 minutes

1 minute rest

5 rounds

Strength/Skill Day - Overhead Squats

2011-12-14T11:53:00.003-10:00

Overhead squats is a skill. Make sure you possess the necessary skills before loading up a bar. Until you can get in the accurate position, it is strongly recommended that you substitute with a front squat for load and practice the overhead position with pvc pipe or an 18lb bar. This is quite different than trying to get loaded and then do overhead squats=)

Strength/Skill Day

Overhead Squats

3-3-3-3-3-3

then....

1000m Row

5 minute rest

1000m Row

"Open 11.1"

2011-12-13T11:51:00.002-10:00

In the second week of January we start a 12:00noon class for those that are interested in honing their skills for the CrossFit Open. Here is a blast from the past just to wet your appetite and bring back some memories.

Workout of the Day:

"Open 11.1"

30 Double-Under Jump Rope

15 Power Snatches(m-75lbs/f-55lbs)

As many rounds as possible in 10 minutes

"Swingin' Cindy"

2011-12-12T11:48:00.001-10:00

Trust me...you have 3 minutes to watch this video. It may be the most inspirational 3 minutes of your day.

Workout of the Day:

"Swingin' Cindy"

5 Pull-Ups

10 Push-Ups

15 Squats

3 rounds

20 Kettlebell Swings(m-44lbs/f-26lbs)

5 rounds

The Whiteboard for the week of Dec. 5th - Dec. 10th

2011-12-11T11:45:00.002-10:00

"G-Line"

2011-12-10T11:39:00.003-10:00

The unconventional hip extension(hyper extension) of Taner Sagir. World Class technique can vary greatly. Use what works!

The only way to spend a Saturday morning..running through a gauntlet line 5 times.

Workout of the Day:

"G-Line"

30 seconds of work

15 seconds of rest

Pull-Ups

Deadlifts

Tire Jumps

Kettlebell Swings

Sit-Ups

Burpees

1 minute rest

5 rounds

Happy Birthday Chris!!

2011-12-09T11:18:00.001-10:00

Chris tried to fly under the radar and not let anyone know it was his birthday, but as often the case, someone squealed. Building bonds through a little suffering is the only way CrossFitters like to celebrate birthdays.

One partner goes out on a 300m run while the other works on the reps. Running partner returns and picks up where room partner left off. This goes on for 30 minutes. I know many were hoping that Chris was pushing 20 instead. Happy Birthday Chris!

Workout of the Day:

"Santos - Pushing 30"

3 Presses(m-95lbs/f-65lbs)

5 Push-Presses(m-95lbs/f-65lbs)

7 Push-Jerks(m-95lbs/f-65lbs)

11 Wall Ball(m-20lbs to 10'/f-12lbs to 10' or 16lbs to 9')

300m Run

As many rounds as possible in 30 minutes

Partner workout

Happy Birthday Ash!!

2011-12-08T11:12:00.001-10:00

Ash has come a long way in the few months that she has been in our gym. Her skill and strength are getting better every day. She comes from a great gene pool and gets great coaching from her dad. Coach Todd even got to program her birthday workout. Happy Birthday Ash!

Workout of the Day:

"AshTa"

12 Pull-Ups

5 Thrusters(m-135lbs/f-95lbs)

24 Double-Under Jump Rope

200m Run

4 rounds

Strength/Skill Day - Clean & Jerk

2011-12-07T15:29:00.002-10:00

To all you beer lovers - cheers! What is inaccurate in this photo. 3.2.1. go!

Workout of the Day:

Strength/Skill

Clean & Jerk

1-1-1-1-1-1-1

then...

400m Run

Happy Birthday Susan!

2011-12-06T15:25:00.003-10:00

Bringing back the breakdance burpee just to help Susan celebrate her special day. This has become her signature birthday move. Happy birthday Susan!!

Workout of the Day:

"Susan O."

12 Medicine Ball Cleans

9 Wall Ball

6 Push-Ups

3 Handstand Push-Ups

1 Breakdance Burpee(add 1 rep each round)

5 rounds

Happy Birthday Jamey!

2011-12-05T15:20:00.002-10:00

As a 16 year old, Jamey enjoys a lot of activities outside the box. CrossFit makes us better at life. This workout was a burner and everyone's hamstrings were celebrating Jamey's birthday long after the workout. Happy Sweet 16 Jamey!

Workout of the Day:

"Jamey - Sweet 16"

12 Overhead Squats(m-65lbs/f-43lbs)

6 Jumping Squats

16 Good Mornings

100m Run

As many rounds as possible in 16 minutes

Thanks for the surprise!!

2011-12-03T15:09:00.001-10:00

Thank you to everyone for helping me celebrate my birthday. It makes getting older just a little easier.

Workout of the Day:

"Coach Kimo"

400m Run

11 Handstand Push-Ups 11 Toes to Bar

27 Overhead Squats(m-95lbs/f-65lbs) 27 Kettlebell Swings(m-70lbs/f-44lbs)

11 Burpees 11 Burpees

400m Run

11 Squat Snatch 11 Pull-Ups

27 Wall Ball(m-20lbs/f-12lbs) 27 Kettlebell Sumo Deadlift High Pulls(m-70lbs/f-44lbs)

11 Burpees 11 Burpees

400m Run

"Out"

2011-12-02T14:29:00.000-10:00

The hardest part of this workout was the middle rounds. The 1 minute rest periods seem to get shorter and shorter.

Workout of the Day:

"Out"

1 minute to complete:

1 Deadlift(m-155lbs/f-105lbs)

1 Hang Power Clean(m-155lbs/f-105lbs)

5 Front Squats(m-155lbs/f-105lbs)

1 Jerk(m-155lbs/f-105lbs)

Max reps Wall Ball(m-20lbs/f-12lbs) in remaining time

1 minute rest

10 rounds

score in wall ball reps only

"Tabata Dream"

2011-12-01T10:13:00.000-10:00

The crew from Lululemon decided to join the 12noon class for some Tabata fun!

Workout of the Day:

"Tabata Dream"

20 seconds work

10 seconds rest

8 rounds

1 minute rest between each element

score = lowest reps in any given round

Tire/Box Jumps(m-24"/f-20")

Sit-Ups

Burpees

Double-Under Jump Rope

Happy Birthday Andy!

2011-11-30T17:30:00.003-10:00

A few weeks ago, as we were doing the CrossFit Total, Andy had commented that he would like to have the this as his birthday workout. We decided to bring it back with a running twist. After running in from the 400m run, athletes had to load up their weight onto a blank bar. To most athlete's surprise, they set PRs(personal records) in all events. How do you explain the PRs over previous amounts achieved just 3 weeks earlier? Post to comments!

Happy Birthday Andy! I think everyone enjoyed this twist to the CrossFit Total!

Workout of the Day:

"Running Total"

3 - 5 minute Events

1) 400m Run

Remaining time to achieve 1 rep max Press

5 minute rest

2) 400m Run

Remaining time to achieve 1 rep max Back Squat

5 minute rest

3) 400m Run

Remaining time to achieve 1 rep max Deadlift

Post both run times and 1 rep max scores along with Total

Event can be done in any order

"Grip Trip"

2011-11-29T17:22:00.005-10:00

There are 3 items in this bowl. Anyone want to take a guess?

If you haven't felt like Popeye in a while, today's workout would have done the trick. Like most "on the minute" workouts, you need to complete the work cycle in 30 seconds or less. 30 seconds of rest is essential to surviving the workout. Every second you start losing means that soon you will be pushed out of the workout. Those who got pushed out early were able to continue at whatever pace those chose.

Workout of the Day:

"Grip Trip"

5 Pull-Ups

10 Kettlebell Swings(m-53lbs/f-35lbs)

Every minute on the minute for 20 minutes

"First Farmer's"

2011-11-28T17:10:00.004-10:00

If you haven't already done so, please claim your lost items found in the gym.

Overheard someone say that we haven't done a farmer's carry since we moved to our new gym. Big brother is always listening. I wasn't sure if it was a wish or just a thought. Moral of the story...don't think out loud.

Workout of the Day:

"First Farmer"

20 Dumbbell Weighted Squats(m-40lbs/f-25lbs)

100m Farmer's Carry(m-40lbs/f-25lbs)

20 Tire/Box Jumps(m-24"/f-20")

200m Overhead Plate Carry(m-45lbs/f-25lbs)

5 rounds - 30 minute cap

The Whiteboard for the week of Nov. 21st - 26th

2011-11-27T15:12:00.000-10:00

Hero Workout - "Santora"

2011-11-26T11:54:00.000-10:00

U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents. He is survived by his parents Gary and Theresa, and sister Gina.

Workout of the Day:

"Santora"

3 rounds for reps of:

Squat Cleans(m-155lbs/f-105lbs) - 1 minute

Shuttle Run 20'(20' forward + 20' backwards = 1 rep) - 1 minute

Deadlifts(m-245lbs/f-165lbs) - minute

Burpees - 1 minute

Jerks(m-155lbs/f-105lbs) - 1 minute

Rest - 1 minute

"Double Brutal Baseline"

2011-11-25T10:48:00.004-10:00

Reebok CrossFit sets Guinness Book of World Records with largest 3D street art.

We are posting the workout early in hopes that it will entice you into the gym to work off some Thanksgiving regret. Athletes choice between regular "Brutal Baseline"(3 runs) and "Double Brutal Baseline"(5 runs). I guess it is based on guilt and how blah you feel from all that ____.

Workout of the Day:

"Double Brutal Baseline"

600m Run

40 Squats

30 Sit-Ups

20 Push-Ups

10 Pull-Ups

600m Run

10 Pull-Ups

20 Push-Ups

30 Sit-Ups

40 Squats

600m Run

40 Squats

30 Sit-Ups

20 Push-Ups

10 Pull-Ups

600m Run

10 Pull-Ups

20 Push-Ups

30 Sit-Ups

40 Squats

600m Run

Happy Thanksgiving!!

2011-11-24T10:45:00.000-10:00

Happy Thanksgiving to all! The gym is closed today, so enjoy your day under the Hawaiian Sun.

Remember gym hours tomorrow:

12noon

3:30pm

5:30pm

6:30pm

Strength/Skill Day - Thrusters

2011-11-23T13:28:00.002-10:00

More medicine balls arrived with more on the way. All for your wall ball bliss.

This is one of those met cons that should have started at "7" instead of "6" to be a better test of will. Oh well, metcons after strength is just the bonus feature.

Workout of the Day:

Strength/Skill Day

Thrusters

2-2-2-2-2

then...

Kettlebell Swing(m-70lbs/f-44lbs)

Tire/Box Jumps(m-24"/f-20")

6-5-4-3-2-1

"Ring A Bell"

2011-11-22T13:24:00.004-10:00

This workout is Fight Gone Bad like with no break between rounds. Just max scoring with equal elements for high reps.

Workout of the Day:

"Ring a Bell"

45 seconds - max reps

15 seconds rest

Barbell Press(m-45lbs/f-31lbs)

Kettlebell Clean(m-44lbs/f-26lbs)

Push-Ups

Dumbbell Snatch(m-40lbs/f-25lbs)

4 rounds

"Get To The Clean Bar"

2011-11-21T08:07:00.002-10:00

Thanks to Vita Coco for sharing free samples during Saturday's workout.

This workout is scored in Cleans Only. (weight x reps) Our athletes took a little time to figure out the best strategy. Only after doing the workout do you have true clarity on how to choose the weight for the clean and how many rounds you think you can accomplish. Many wanted a "do-over" but were to tired to be serious. Expect this workout to pop up again in the next 2 months. Ear mark your journal and make notes instructing yourself you to PR on the next attempt.

Workout of the Day"

"Get To The Clean Bar"

400m Run

20 Wall Ball(m-20lbs to 10'/f-12lbs to 10' or 16lbs to 9')

5 Cleans(Athlete's Choice)

As many rounds as possible in 20 minutes

The Whiteboard for the week of Nov. 14th - 19th

2011-11-20T07:58:00.001-10:00

BIG MAHALO to JR and Mary Beth for representing HAF at the Military Throwdown.

"The Grand O"

2011-11-19T06:54:00.001-10:00

It is nice to take a picture BEFORE the workout starts once in a while.

Workout of the Day:

9am Class - Member's Only

"The Grand O"

"7 minutes with Cindy"

5 Pull-Ups

10 Push-Ups

15 Squats

As many rounds as possible in 7 minutes

10 Tire/Box Jumps(m-24"/20")

10 Kettlebell Swings(m-70lbs/f-44lbs)

As many rounds as possible in 7 minutes

7 Deadlifts(m-225lbs/f-155lbs)

21 Double-Under Jump Rope

As many rounds as possible in 7 minutes

800m Run

7 minutes of rest between each workout

10am Guest Workout

"Drop 5"

25 Squats

20 Lunges

15 Sit-Ups

10 Push-ups

5 Burpees

5 rounds - Drop 5 reps from each movement every round - (5th and final round = 5 squats)

"Drop 10"

50 Squats

40 Lunges

30 Sit-Ups

20 Push-Ups

10 Burpees

5 rounds - Drop 10 reps from each movement every round - (5th and final round = 10 squats)

"G.O."

2011-11-18T11:18:00.001-10:00

Today we only had 3 classes. 6am, 8:15 & 12 Noon. We shut the gym down early to get ready for our Grand Opening Party. Thank you to all our members for helping us make this a successful event.

Workout of the Day:

"G.O."

5 Hang Power Cleans(m-135lbs/f-95lbs)

10 Front Squats(m-135lbs/f-95lbs)

15 Push-Ups

200m Run

As many rounds as possible in 15 minutes

Happy Birthday Tara!

2011-11-17T11:04:00.000-10:00

Tara is new to our room and this is her first Birthday workout! Many commented that they would rather do 30 wall ball than 11 dirty ball. We changed the name from Clean Ball to Dirty Ball since too many athletes were mistaking it for a medicine ball clean. The Dirty Ball is so much more. So Tara's birthday workout gave birth to the Dirty Ball. Awesome way to be celebrated. Happy Birthday Tara!!

Workout of the Day:

"Chua"

11 Dirty Ball(Medicine Ball Clean into a Wall Ball) (m-20lbs/f-12lbs)

12 Burpees/Kettlebell Sumo Deadlift High Pulls(m-70lbs/f-44lbs)

400m Run

4 rounds

"CrossFit Total"

2011-11-16T07:09:00.005-10:00

Some of the Lunch-Bunch

Workout of the Day:

Strength/Skill

"CrossFit Total"

Back Squat - 1 rep max

Press - 1 rep max

Deadlift - 1 rep max

"Mean 13"

2011-11-15T17:48:00.004-10:00

We had a visiting CrossFitter from South Florida join us for a workout today. After being here for a week of APEC, I think she is glad that it is all over with. Also, AIR FORCE ONE flew overhead during the workout. How cool is that?

Workout of the Day:

"Mean 13"

400m Run

13 Kettlebell Swings(m-70lbs/f-44lbs)

13 Push-Jerks(m-95lbs/f-65lbs)

3 rounds

"21 Squeeze"

2011-11-14T17:41:00.000-10:00

Time to work off the damage of the weekend. Mondays are the best...time to push the reset button.

Workout of the Day:

"21 Squeeze"

5 Dumbbell Squat Clean Thrusters(m-40lbs/f-25lbs)

7 Toes to Bar

9 Pull-Ups

100m Run

As many rounds as possible in 15 minutes

The Whiteboard for the week of Nov. 7th - 12th

2011-11-13T17:38:00.000-10:00

"Hang O"

2011-11-12T17:19:00.001-10:00

Lots of fun at last nights "Member's Only - Grand Opening Party". Congratulations to all members who could still show up for the next day's workout. This party was a BIG MAHALO to all our members who we love to train, train with and just be around. Don't forget to invite your friends and family to next week's Grand Opening - Open House. Both Friday night(6pm - 10pm) and Saturday Workouts. 9am - Members Workout/ 10am - Guest Workout.

Workout of the Day:

"Hang O"

10 Deadlifts(m-225lbs/f-165lbs)

20 Sit-ups

30 Double-Under Jump Rope

5 rounds

2011-11-11T14:28:00.000-10:00

Partition the pull-ups, push-ups and squats as needed. If you have a 20lb. vest then wear it.

Workout of the Day:

"Murph"

1 Mile Run

100 Pull-Ups

200 Push-Ups

300 Squats

1 Mile Run

"Burpees Matter"

2011-11-10T18:30:00.001-10:00

Test Your Awareness!!

Saw this video and couldn't stop thinking about it. Thought it was worth sharing.

Workout of the Day:

Complete the following in 3 minutes:

300m Run(Start at front gate)

5 Front Squats(m-135lbs/f-95lbs) (No Rack)

7 Kettlebell Swings(m-70lbs/f-44lbs)

9 Squats

Max reps Burpees in remainder time

1 minute rest

5 rounds

Score in Burpees

Strength/Skill Day - Pull-Ups

2011-11-09T11:30:00.002-10:00

Corey is the owner of CrossFit Camarillo in California and is in Hawaii to help with the APEC event. Of course CrossFit remains a high priority.

Workout of the Day:

Strength/Skill Day

Weighted Pull-Ups 1 Rep Max

1-1-1

Max Reps Strict Dead Hang Pull-Ups

1 attempt

Max Reps Kipping Pull-Ups

1 attempt

then...

1000m Row

5 minute rest

Suicide Drill 40 feet(down and back = 1)

Every minute on the minute - start with 3 and add 1 every minute

Happy Birthday Dawn!!

2011-11-08T19:48:00.001-10:00

In Dawn's birthday request, she mentioned that she loved partner workouts, deadlifts and clean & jerks, but hated running. So we gave her all of the above. This is a partner workout - one partner runs while the other partner completes the 5-5-5. If the barbell partner completes the movements before the running partner returns then they can start chipping away at the 40 burpees. If the runner returns and barbell partner is still doing the 5-5-5, they must stop and do a 400m run and pick up where they left off. Each partner is responsible for all reps and rounds. The closer athletes get to Rx weight the nastier this workout becomes. We are always happy to make nasty workouts to help our athletes celebrate their special day. Happy Birthday Dawn!

Workout of the Day:

"Break of Dawn"

5 Deadlifts(m-bodyweight/f-3/4 bodyweight)

5 Hang Power Cleans(m-bodyweight/f-3/4 bodyweight)

5 Push-Jerks(m-bodyweight/f-3/4 bodyweight)

400m Run

4 rounds

40 burpees

"Mainsite 11-7-11"

2011-11-07T18:30:00.000-10:00

Completing the Keiki Room. Cutting the carpet and mounting the flat screen tv. Be sure to check it out. New Rules: No Shoes and No Sweaty Adults lying on the Keiki carpet.=)

Workout of the Day:

"Mainsite 11-7-11"

30 Wall Ball(m-20lbs to 10'/f-12lbs to 10' or 16lbs to 9')

30 Squat Snatch(m-75lbs/f-51lbs)

3 rounds

The Whiteboard for the week of Oct. 31st - Nov. 5th

2011-11-06T13:34:00.001-10:00

Happy Birthday Sabrina!

2011-11-05T21:21:00.004-10:00

We brought back BIG SATURDAY to help Coach Sabrina celebrate her birthday. BIG SATURDAY is programmed for a minimum of 30 minutes with a 60 minute cap. This is definitely an unforgettable workout. Good thing we all get to rest tomorrow. Happy Birthday Sabrina!!

Workout of the Day:

"Sabrina's Obscene Sense of Fun" aka "S.O.S. of Fun"

600m Run

100 Deadlift(m-135lbs/f-95lbs)

100 Pull-Ups

100 Push-Ups

100 Sit-Ups

400m Run

100 Dumbbell Squats(m-1/2 body weight/f-1/3 body weight)

100 Dumbbell Lunges(m-1/2 body weight/f-1/3 body weight)

41 Burpees

"Stumped"

2011-11-04T17:47:00.002-10:00

JR had some family in town and convinced them to join us for a workout at 6am class. Not many people will wake up on vacation at 5am much less head down to a CrossFit gym. We were happy to have them at HAF!

Workout of the Day:

"Stumped"

5 Hand-Stand Push-Ups

10 Kettlebell Swings(m-70lbs/f-44lbs)

20 Double-Under Jump Rope

1st round - 100m Run

2nd round - 200m Run

3rd round - 300m Run

4th round - 400m Run

"Running Bear"

2011-11-03T10:59:00.002-10:00

Double-Click Video to view full screen

One of our members, Kazu Kauinana, is a highly respected artist. I can see why! He is also helping us out here at HAF by finishing our water heater closet. Along with being very well spoken, he is definitely multi talented.

Workout of the Day:

"Running Bear"

5 Bear Complex(Power clean, front squat, push-press, back squat, push press)(bar cannot rest on the ground for all 5 reps - 3 burpee penalty for breaking up the 5 rep complex)

10 Pull-Ups

200 Run

5 rounds

Strength/Skill Day - Snatch

2011-11-02T10:56:00.000-10:00

For those athletes that made their donation to the 31 Heroes Workout...your t-shirts have finally arrived. Please pick them up in the gym by Saturday.

Workout of the Day:

Strength/Skill

Snatch

1-1-1-1-1-1-1

then...

Max Burpees in 2.5 minutes(150 seconds)

Happy Birthday Phillip!!

2011-11-01T18:30:00.001-10:00

Remind me to keep my finger away from the lens

Phillip requested this benchmark CrossFit workout for his birthday wod. We just couldn't say no. However, we did put in some options. ODD Filthy Fifty, EVEN Filthy Fifty and even 25 reps of everything. Whatever option our athletes chose, there was a 30 minute cap. Phillip's birthday won't easily be forgotten. Happy Birthday Phillip!!

Workout of the Day:

"Filthy Fifty"

50 Tire/Box Jumps(m-24"/f-20")

50 Jumping Pull-Ups

50 Kettlebell Swings(m-44lbs/f-26lbs)

50 Walking Lunges

50 Knees to Elbows

50 Push-Press(m-45lbs/f-33lbs)

50 Hip Extensions/Good Mornings(m-45lbs/f-33lbs)

50 Wall Ball(m-20lbs to 10'/f-12lbs to 10' or 16lbs to 9')

50 Burpees

50 Double-Under Jump Rope

Happy Birthday Tracy!!

2011-10-31T18:30:00.000-10:00

Tracy's birthday was on Saturday but we helped her celebrate it today. Gave her 2 extra reps in the workout. More is better right? Well maybe not when it comes to birthdays. Better 2 days and not 2 years.=) Happy Birthday Tracy!!

Workout of the Day:

"Tracy"

10 Good Mornings(m-65lbs/f-45lbs)

31 Push-Ups/Sit-Ups Athlete's choice - must total 31 reps with at least 1 rep from each movement

300m Run

5 rounds

The Whiteboard for the week of Oct. 24th - 29th

2011-10-30T18:32:00.003-10:00

"Hidden Grace"

2011-10-29T18:29:00.001-10:00

Do what you do, day in and day out as if the whole world is watching. Some day maybe they will be.

Workout of the Day:

"Hidden Grace"

5 Cleans(m-135lbs/f-95lbs)

15 Pull-Ups

10 Tire/Box Jumps(m-30"/f-24")

6 rounds

"Lead Bullet"

2011-10-28T18:24:00.002-10:00

Reebok has made a huge investment into CrossFit. Here is there "Lifestyle" promo.

Workout of the Day:

"Lead Bullet"

25 Squats

15 Ab-Mat Sit-Ups

600m Run

3 rounds

"Spin"

2011-10-27T18:23:00.001-10:00

A blast from the past. The Isabel-Off with Lipson vs. Everett

Workout of the Day:

"Spin"

400m Run

10 Deadlifts(m-225lbs/f-155lbs)

10 Toes to Bar

5 rounds

Strength/Skill Day - Front Squats

2011-10-26T18:21:00.001-10:00

Keep this video in mind next time you get out your jump rope.

Workout of the Day:

Strength/Skill Day

Front Squats

3-3-3-3-3-3

then...

Max Gamer Push-Ups in 3 minutes

"Fly"

2011-10-25T18:30:00.000-10:00

Our gym was featured in Episode 6 of Hawaii Five-O, "Ka Hakaka Maika'i". You can watch the episode on CBS by clicking HERE. MMA ring and punching bags were set up as props in our CrossFit Gym. Mike Cueva's philosophy logo got mad airtime.

Workout of the Day:

"Fly"

Pull-Ups

Kettlebell Swings(m-70lbs/f-44lbs)

Burpees

21-15-9

Happy Birthday Yoshi!!

2011-10-24T18:30:00.002-10:00

Yoshi says that wall balls are his only hated movement. He might start to like it after a few Hero-Makers. Everybody loves Yoshi, not so sure about his workout. It will be a love/hate thing. Happy Birthday Yoshi!!

Workout of the Day:

"Yoshi 2"

10 Wall Ball(m-20lbs to 10'/f-12lbs to 10' or 16lbs to 9')

21 Double-Under Jump Rope

As many rounds as possible for 20 minutes

but..

Every minute on the minute must stop and do:

1 Hero-Maker(m-40lbs/f-25lbs)(push-up, dumbbell pull to chest right arm, push-up, dumbbell pull to chest left arm, stand, dumbbell squat clean into thruster, right leg lunge, left leg lunge)

resume where you left off

score is in wall ball shots

The Whiteboard for the week of Oct. 17th - 21st

2011-10-23T07:49:00.001-10:00

"Breaker"

2011-10-22T17:13:00.004-10:00

For those that are participating in the "30-day Paleo Experience", we are now 6 days in. The first week is always the most challenging since building new habits is not easy. Plan ahead and you will be successful. Remember everyone is their for your support.

Workout of the Day:

"Breaker"

20 Medicine Ball Cleans(m-20lbs/f-12lbs)

20 Kettlebell Sumo Deadlift High Pulls(m-70lbs/f-44lbs)

20 Dumbbell Push-Jerks(shoulders to overhead)(m-40lbs/f-25lbs)

20 Burpees

100m Run

2nd round - 15 reps of each movement - 200m Run

3rd round - 10 reps of each movement - 300m Run

4th round - 5 reps of each movement - 400m Run

"Mainsite 10/15/11"

2011-10-21T17:09:00.002-10:00

This workout did not disappoint. We waited to drop this challenge to the HAF ohana since it was posted on the CrossFit.com on 10/15/11. It was worth the wait.

Workout of the Day:

"Mainsite 10/15/11"

7 Squat Cleans

14 Kettlebell Swings(m-53lbs/f-35lbs)

5 rounds

"Go Figure"

2011-10-20T22:29:00.003-10:00

Today's workout is all about strategy. Choose the weight that you can continue moving for the time that you plan to be back in the room. Can anyone exceed 7000?

Workout of the Day:

"Go Figure"

5 minute Clock

600m Run

remainder time after returning from run: Barbell Ground to Overhead

Any Way(Clean & Jerk, Snatch)

Any Weight

Score= weight x reps

3 rounds

Strength/Skill Day - Deadlift

2011-10-19T18:30:00.000-10:00

Frederico dropped by to workout with us today. He just completed his Level 1 in Dallas and plans to open a CrossFit Affiliate facility in his home town of Guayaquil, Ecuador.

Workout of the Day:

Strength/Skill Day

Deadlift

1-1-1-1-1-1-1

then...

"Baseline"

500m Row

40 Squats

30 Sit-Ups

20 Push-Ups

10 Pull-Ups

Happy Birthday Will!

2011-10-18T18:30:00.001-10:00

Will is part of our "lunch-bunch" crew. We are happy to help him celebrate his birthday with a special ass-kickin' workout. Will likes to do Yoga to help with his flexibility and CrossFit for his strength and conditioning.

Workout of the Day:

"Will 2 Win"

10 Wall Ball(m-20lbs to 10'/f-12lbs to 10' or 16lbs to 9')

11 Tire/Box Jumps(m-24"/f-20")

11 Double-Under Jump Rope

10 rounds

"CAR-Mile"

2011-10-17T10:30:00.000-10:00

Thanks Pat O. for sharing your B4B photos

Since today's workout included familiar body weight movements, we did an extended warm-up using an unfamiliar skill. Jerk Balance. After reading through the CrossFit Journal, I came across a bunch of articles by Bob Takano. Specifically one from August of 2010, titled Teaching The Split Jerk. Great Read. If you do not subscribe to the CrossFit Journal you are missing out on a wealth of CrossFit knowledge. Sign up today using the link on the right side of our website. It might be the best $25 investment you make this year.

Workout of the Day:

"CAR-Mile" (Chunky Angie Runs a Mile)

100m Run

25 Pull-Ups

100m Run

25 Push-Ups

100m Run

25 Sit-Ups

100m Run

25 Squats

4 rounds