"Again" - looks can be deceiving

You can't expect to win unless you know why you lose.
- Benjamin Lipson

The clean & jerk - a difficult movement pattern to master. As we practice Olympic movements in the room, be patient with yourself. Know that it is challenging for everyone and don't expect to be good at it in minutes or days. More like months and years. Part of the challenge with using lighter elements like the medicine ball, is that it can be "too" light. Inexperience with the movement and light weight always leads to an arm curl on the clean as opposed to a straight-arm shrug and drop. Practice, Practice, Practice. It is the only way to improve.

Today's Workout:

"Again" - See December 16, 2008
7 Medicine Ball Cleans(m-20lbs/f-12lbs)
7 Burpees
As many rounds as possible(AMRAP) in 10 minutes

No Keiki CrossFit this Saturday

"In times of stress, be bold and valiant."
- Horace

There will be no Keiki CrossFit class this Saturday. We will be having just one class this Saturday. Coach Pat will conduct the 9am class only.

Today's Workout:

"Air Blitz"
10 Burpees
15 Double-Under Jump Rope(x5 Singles)
20 Sit-Ups
25 Air Squats
30 Good Mornings (PVC Pipe)
As Many Rounds as Possible(AMRAP) in 20 minutes

Bathroom Pass for Powerhouse Gym

"Success is going from failure to failure without loss of enthusiasm."
- Winston Churchill

All Hardass Fitness members that are NOT members next door at Powerhouse Gym will need to leave an "entry pass" (shown above) and an ID card at the front desk of Powerhouse Gym to gain access. Access is granted solely for the use of bathroom facilities(NOT showers or lockers)and water fountain. All children MUST be accompanied by an adult. Please be courteous to the front desk staff at Powerhouse Gym since we would not want to lose this benefit. Also, remember that Hardass Fitness members can receive a "special" membership at Powerhouse Gym which entitles full membership benefits including parking.



Today's Workout:

"Jackpot"
7 Press
7 Push-Press
7 Push-Jerk
21 Tire Jumps
400m Run
4 rounds

Active Isolated Stretching(AIS) - Every Tuesday @ 5:40am

"Life is not complex. We are complex. Life is simple, and the simple thing is the right thing." - Oscar Wilde

Coach Terri will be leading a stretching class on Tuesday mornings at 5:40am. It will be open to anyone (members or non-members). She uses a technique called Active Isolated Stretching (AIS). The Active Isolated Stretching method combines active movements and breathing to stretch specific muscles. Benefits of AIS:

Improves circulation and joint mobility
Decreases metabolic waste products
Increases flexibility and overall muscle health

Bottom line, it has worked wonders for those that have tried it.

Today's Workout:

"On/Off"
Concept 2 Rower (calories X2)- 30 seconds
Rest - 30 seconds
Hang Power Clean (m-95lbs/f-65lbs) - max reps(MR) in 30 seconds
Rest - 30 seconds
Kettlebell Sumo Deadlift High Pull (m-70lbs/f-53lbs) MR 30 seconds
Rest - 30 seconds
Jumping Pull-Ups - MR 30 seconds
Rest - 30 seconds

5 rounds for total score

Most Improved Deadlift

"I've got a theory that if you give 100% all of the time, somehow things will work out in the end." -Larry Bird

I am really happy with the progress David has made in his deadlift form. The bottom picture is an unloaded 30lb bar. This was his first time with the Deadlift and fixing the lower back was a top priority. Just a few weeks later and we have a much improved position, not to mention the extra 20 pounds he has on the bar. Even though his "gaze" is in the right spot (top photo), I still would like him to lower his forehead to lessen the angle at the neck. David wins the award of the week for most improved deadlift. Great Job!!

Today's Workout:

"Terri's Torture"
650m Run

Deadlift (m-185lbs/f-125lbs)
Push-Ups
Standing Lunges with Dumbbells (m-40lbs/f-25lbs)
21-15-9

650m Run

BIG SATURDAY "EVA"

"About the only problem with success is that it does not teach you how to deal with failure." - Tommy Lasorda

We had 11 people participate in Big Saturday and yes we all have a love/hate relationship with "Eva". Some of us more than others. Those that are not pictured are Maria, Bob, Courtney, Beryl and Coach Kimo. Most people seem to enjoy watching Kimo struggling through this WOD. Ah..humble pie taste so good. Congratulations to all that joined in. What a great way to start celebrating the 4th of July.

Today's Workout:

"Eva"
800m Run
30 Kettlebell Swings (m-70lbs/f-53lbs)
30 Pull-Ups
5 rounds

"Jump Jerk"

"Believe deep down in your heart that you're destined to do great things." - Joe Paterno

Today's Workout:

"Jump Jerk"
20 Tuck Jumps
10 Push-Jerks (m-95lbs/f-65lbs)
20 Sit-Ups
5 rounds

No 6:30pm class on Friday - Big Saturday is ON! 9am class Only

BIG SATURDAY IS ON FOR 4TH OF JULY - 9AM CLASS ONLY



We will be closed early on July 3rd. No 6:30pm class. On Saturday, we are still having Keiki CrossFit at 8am (4-7 years old) and 8:30am (8-12 years old). We are doing "Eva" for our BIG SATURDAY workout. It is at 9am only. No 10am class. We will have a scaled version of "Eva" so everyone is welcome to join us.

BIG SATURDAY WORKOUT
"Eva"
800m Run
30 Kettlebell Swings (m-70lbs/f-53lbs)
30 Pull-Ups
5 rounds

Today's Workout:
"SoCal WOD #3"
2000m Row
then..
6 rounds of:
20 Tire Jumps (m-"24/f-"20)
10 Wall Ball - Target at '11.5 (m-20lbs/f-12lbs

"Nicole"

"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

Highest score in the room today was 9 rounds with a total of 96 pull-ups. That is a whole lot of running. Pat said we "tricked" him into running 2 1/4 miles. Had we told our members they would have to run 1.5 to 2+ miles there may have been a "rumble of grumble". Nicole as written doesn't look too bad. There lies the deception of all CrossFit workouts.

Today's Workout:

"Nicole"
400m Run
Max rep Pull-ups (you only get one shot-once you let go of the bar you start running again)
As many rounds as possible in 20 minutes
Record number of reps in each round

"One Bar"

"Always bear in mind that your own resolution to succeed is more important than any other." - Abraham Lincoln

This post-it note video reminds me of CrossFit. "Amazing to watch, but way harder to do than it looks."

Today's Workout:

"One Bar"
5 Hang Power Cleans (m-95lbs/f-65lbs)
7 Thrusters (m-95lbs/f-65lbs)
10 Sumo Deadlift High Pulls (m-95lbs/f-65lbs)
As many rounds as possible (AMRAP) in 20 minutes

"Brutal Baseline"

"Action is the foundational key to all success." - Pablo Picasso

This is a great benchmark workout since it involves a variety of body movements that are familiar to most. Almost anyone reading this WOD understands exactly what they are suppose to do. However understanding and completing are not always the same. We last did "Brutal Baseline" on April 3rd, 2009. Have you improved since then? Significantly? Post thoughts or testimonials to comments.

Today's Workout:

"Brutal Baseline"

650m Run

40 Squats

30 Sit-Ups

20 Push-Ups

10 Pull-Ups

650m Run

10 Pull-Ups

20 Push-Ups

30 Sit-Ups

40 Squats

650m Run

Big Saturday on 4th of July or Not - Let us know

We are requesting your feedback for this Saturday, July 4th. Normally we have BIG SATURDAY (monster workout) on the first Saturday of the month. However, we understand the family obligations that happen on this day and are willing to postpone Big Saturday until July 11th. We may do just one workout at 9am instead of 9am & 10am. We can make it BIG with the option to scale. Let us know your thoughts. We will post a decision by mid-week.

"CrossFit Baseball"

"Yesterday's home runs don't win today's games." -Babe Ruth

It was kind of fun to watch athlete's with great capacity get frustrated by a little thing called accuracy. There are not too many sports I can think of where accuracy doesn't play a critical role. If you think of one post it in comments.

Today's Workout:

"CrossFit Baseball"
Get a hit - by throwing a ball into a bucket from 10 feet
1st Base = 10 Push-Ups
2nd Base= 10 Squats
3rd Base = 10 Burpees
Home Plate = 10 X
Athletes got to pick the X exercises
X = Double-Under Jump Rope, Pull-ups, Wipers, Tire Jumps, Sit-Ups, Overhead Squats
One point is earned every time you complete home plate.
As many points in 20 minutes.

A visit from Lululemon

"Courage is like a muscle. We strengthen it with use."
—Ruth Gordon

We were fortunate to have representation from Lululemon at our 9am class. They did a great job on the workout. Two girls have done CrossFit before and three were brand new to the experience. We hope to see them again soon.

Today's Workout:

"Inspired by Nancy"

400m Run

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

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

4 rounds

"Crazy Jello Arms"

"I want to be remembered as the guy who gave his all whenever he was on the field." - Walter Payton - NFL Football Player

The kettlebells have arrived. Many of you have reserved specific weights so please help me get them out of my office. We still have about 40 that we need to sell in various weights. (18lbs -44lbs). Cost is $1.50 per pound. The red paint in the photo I did myself, let me know if you want me to add this colorful touch to yours as well.

It is easy to under estimate this workout. At first glance it does not seem to bad. But hey it's a CrossFit workout.

Today's Workout:

"Crazy Jello Arms"

50 Wall Ball

50 Pull-Ups
35 Wall Ball

35 Pull-Ups

20 Wall Ball

20 Pull-Ups

for time

"Double Death"

"The spine is best at bearing a load in an arch."

- Mark Rippetoe - Author of Starting Strength

The deadlift is a seemingly easy lift. Take the bar from the ground to a standing position. But a strong deadlift with great form takes time to master. Adjustments were made to help Maria after a workout. Her hips and shoulders were not rising together during the initial pull, her legs drove first, then she stood up. This put her spine in a horizontal position thus performing a "stiff-leg deadlift". This is a one-time correction that should hold with practice. Kevin's deadlift was a flexibility issue and took a few months to work on. He has a much stronger position in his lower back and I am proud of his improvements. To be a little technical for teaching purposes, I would slant his gaze a little lower to reduce the angle in the neck, but that could be fixed with one comment. Photos and video make for great coaching aids don't you think.

P.S. It is a mistake to ask for a posed deadlift picture post workout as you can see by the smiling faces of the 6am class. They look like they want to wrap that bar around my neck.

Today's Workout:

"Double Death"

20 Double-Under Jump Rope (x5 for singles)

10 Deadlift

20 Push-Ups

1 Circle Run (approx. 100m)

As many rounds as possible (amrap) in 20 Minutes

"Gramps" (by Elyse)

"Legacy of Love"

A husband, a father, a grandpa too,
This is the legacy we have from you.
You taught us love and how to fight,
You gave us strength, you gave us might.
A stronger person would be hard to find,
And in your heart, you were always kind.
You fought for us all in one way or another,
Not just as a husband not just as a father.
For all of us you gave your best,
Now the time has come for you to rest.
So go in peace, you've earned your sleep,
Your love in our hearts, we'll eternally keep.

Giichi "Gabby" Umeda
April 12, 1924 - June 9, 2009

This past Father’s Day, we honored my late grandfather, Giichi "Gabby" Umeda, better known to our family as “gramps”. In his 85 wonderful years of life, Gramps built special bonds with his family and friends, not always through words, but through his caring and generous actions. He always saw the best in everyone, especially his grandchildren. No matter how many times we screwed up, he always believed we could and would do better. His unconditional love cannot be replaced and I will miss him every day he is not with us. But, I will also carry his work ethic, determination and athleticism with me in everything I do.

On a similar note, family is the most important thing to me and will always always come first. That being said, in light of my recent loss, I have decided to withdraw from the 2009 CrossFit Games, so that I can be with my family to honor my grandfather on July 11th. Although I do regret not being able to compete this summer and showcase all my hard work, I know in my heart I am making the right decision. I want to thank everyone for their love and support during this difficult time. And, to all those who have supported me in qualifying for the games, thank you and I will see you guys next year! :)

With aloha,
Coach Elyse

"Crazy Jello Legs"

"It's not necessary to fear the prospect of failure but to be determined not to fail." - Jimmy Carter - 39th American President

The 11:00am class both during and post workout. Today's workout was a leg crusher. Trying to jump a tire after doing jump squats is quite challenging. Your legs feel like they are made of rubber. Rubber scented with lactic acid that is.

Today's Workout:

"Crazy Jello Legs"

20 Weighted Squat Jumps (m-45lbs/f-31lbs)

15 Tire Jumps

10 Burpees

As many rounds as possible in 15 minutes

"Crank"

"If you're bored with life - you don't get up every morning with a burning desire to do things - you don't have enough goals." Coach Lou Holtz

Today's Workout:

"Crank"

50 Knees to Elbows

400m Run

40 Knees to Elbows

400m Run

30 Knees to Elbows

400m Run

20 Knees to Elbows

400m Run

10 Knees to Elbows

"That Evil Rower"

"At some point in your life you just have to shut up and do it. Stop talking about it, dreaming about it, planning for it. Get off your ass and do it" - =)

Not to worry... we will never do the top video in our workouts. Although, not as cool, the second video is a little closer to our tuck jumps, but we never look quite as bored as that guy.

Today's Workout:

"That Evil Rower"
Concept 2 Rower (calories)
Kettlebell Sumo-Deadlift High Pull (m-53lbs/f-35lbs)
Dumbbell Thrusters (m-35lbs/f-20lbs)
Tuck Jumps
Rest
45 seconds at each element
5 rounds

"Self conquest is the greatest of victories." - Plato, Greek Philosopher

New members or guest are always fearful when they see pull-ups written on our whiteboard. Only a small percentage of our members can do a full pull-up. Don't worry we have many scaled versions of the pull-up.
1) Ring Rows
2) Jumping Pull-ups
3) Elastic Band Pull-ups

Today's Workout:

"Tabata Something Else"
Pull-Ups
Push-Ups
Sit-Ups
Squats
As many reps as possible in 20 seconds then 10 seconds rest
8 rounds
complete all 8 rounds of one element before moving on to next element
Total score - every rep counts

"Formulate and stamp indelibly on your mind a mental picture of yourself succeeding. Hold this picture tenaciously. Never permit it to fade. Your mind will seek to develop the picture...Do not build up obstacles in your imagination." - Norman Vincent Peale

Carson (8 years old) has been doing one-on-one training to get ready for a national judo tournament. His movements have been constantly improving. Everyone has a "motivation button", Carson's button is to beat Mom's score. What a great looking squat! Yes, CrossFit is for athletes of all ages.

Today's Workout:

"Annie Loves Tire Jumps"

Double-Under Jump Rope (x5 for Singles)

Sit-Ups

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

50-40-30-20-10

Happy Birthday Maria!! "Annihilation"

"Follow what you are genuinely passionate about and let that guide you to your destination." - Diane Sawer - American Journalist

Maria requested a total annihilation for her birthday WOD. But we all know Maria is completely crazy. So what is a sufficient birthday beating for Maria may not be appropriate programming for the room. I remember Maria telling me a story about their trip to Thailand and their desire to eat spicy foods. She told the waitress, "if we are not sweating during the meal, we are not paying". The waitress made sure they got what they asked for. I also made sure Maria got what she asked for. The Workout of the day was 3 rounds. Maria's version was 7 rounds. Some members chose to do 5 rounds. Their way of telling Maria, "Happy Birthday"!!!

Today's Workout:

"Annihilation"
6 Power Cleans (m-115lbs/f-75lbs)
17 Kettlebell Swings (m-44lbs/f-26lbs)
9 Pull-ups
10 Burpees
3 rounds

"Run 1 Mile Row"

"You can always become better" - Tiger Woods

Practicing good rowing technique is important to maximizing energy output and minimizing inefficient movement. There are two parts to the rowing stroke, the drive and the recovery, but the movements are blended together to make the stroke smooth and continuous. There should be no stopping at any point in the stroke. However, when learning proper stroke technique, a momentary pause can be helpful after FINISHING the DRIVE just before the RECOVERY to ensure a complete PULL.

Today's Workout:

"Run 1 Mile Row"
800m Run
Rest
800m Row
Rest
800m Run
Rest
800m Row
Rest
Approximately 5 minutes rest between each event

Record individual finish times for each event

"Birth of the Clean-Ball"

"There is nothing noble in being superior to some other person. The true nobility is in being superior to your previous self." - Indian Proverb

Pictured above is my long-time client and friend Beryl. I have convinced her to give up her "traditional" gym workout and give CrossFit a 30 day trial. Her initial workout was "Drop 10" (See June 5th post) which she completed in 15:23. Great time! Beryl's comment before we started her first CrossFit workout, "You are not going to ask me to do anything you wouldn't ask your mother to do are you? Because her and I are about the same age you know." To which I responded with a smile.

Today's Workout:

"Birth of the Clean-Ball"
200m Run
20 Clean-Ball (Medicine ball clean into a wall ball throw and full squat catch then reset)
20 Pull-ups
5 rounds

Pure Science

"Ambition is a dream with a V8 engine." - Elvis Presley

Today I let Elisha (bottom right corner) choose the length of today's workout. The choices were:
a) 4 rounds
b) 5 rounds
c) As many rounds as possible in 20 minutes

Elisha chose... c) As many rounds as possible in 20 minutes. Most athletes finished between four and five rounds. We often joke that we are randomly making up workouts for the pure joy of watching people suffer. (Muuhaaa). Although we will neither confirm or deny the accusation, the truth is their is a method to the madness. The genius method to fitness programming are a carefully guarded secret held by Tibetan Monks. Oh wait...that's a beer recipe...never mind.

Today's Workout:

"Pure Science"
10 Overhead Squats
20 Toes to Wall
10 Tuck Jumps
400m Run
As many rounds as possible in 20 minutes

Happy Birthday Marylea!!

"My motto was always to keep swinging. Whether I was in a slump or feeling badly or having trouble off the field, the only thing to do was keep swinging."

- Hank Aaron - Baseball Legend

We celebrate our athlete's birthdays with a workout named in their honor. Making sure it is hard and long enough to allow them to eat whatever they want guilt free. Happy Birthday to Marylea!

Today's Workout:

"Marylea"
400m run
20 Shoulder Press (m-45lbs/f-31lbs)
20 Double-Under Jump Rope (100 singles)
20 Sit-Ups
5 rounds

"Cindy"

"In general, mankind, since the improvement of cookery, eats twice as much as nature requires." - Benjamin Franklin

Terri and Sharnell hitting the pull-ups. We have seen many of our members progress in their pull-up strength. Ring rows -to- jumping pull-ups -to- black band (elastic assistance) -to- green band (less elastic assistance) -to-blue band (hardly any assistance) to full pull-ups.

Today's Workout:

"Cindy"
5 Pull-Ups
10 Push-Ups
15 Squats
As many rounds as possible in 20 minutes

"Gripe"

"The history of the world is full of men who rose to leadership, by sheer force of self-confidence, bravery and tenacity." - Mahatma Gandhi

I'll stick to running on the road.

Today's Workout:

"Gripe"

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

15 Deadlifts (m-185lbs/f-125lbs)

10 Knees to Elbows

400m Run

4 rounds

"Double-Down"

"You have to perform at a consistently higher level than others. That's the mark of a true professional." Joe Paterno - American football coach.

"CrossFit Taranis co-owner Dan Atkinson sets a new gym record on November 13th with 202 consecutive double unders."

Here are a few pointers to practice if you are interested in transitioning from single-under jump rope to double-under jump rope.

- keep your hands low to allow the wrist to do all the work

- your jump is a little higher but remains a constant, consistent bounce

- time your rope to your bounce, not your bounce to your rope

Today's Workout:

"Double-Down"

21 Thrusters (m-75lbs/f-50lbs)

21 Double-Under Jump Rope (100 single-unders)

5 rounds