"Pure Science"

"I am confident. I never give up." -Arantxa Sanchez Vicario 1972-, Spanish Tennis Player

Suzy makes it up on our 1 year wall of fame. I remember when Suzy first joined, her main goal was to run a continuous 400m without stopping. She commented on how it has helped her tremendously both physically and mentally. That "I'm not quitting" attitude is a big part of CrossFit training. Great job Suzy!

Another blast from the past. We programmed this workout on June 13, 2009. Everyone should be checking their journals to see if they grabbed a PR.

Today's Workout:

"Pure Science"
10 Over-head Squats(m-95lbs/f-65lbs)
20 Toes to Wall
10 Tuck Jumps
400m Run
Max rounds in 20 minutes
final run will count as long as you leave the room before clock hits 0:00

"Hindsight"

"Anything acquired without effort, and without cost in generally unappreciated, often discredited." Napoleon Hill Author of Think and Grow Rich

Troy of Prometheus CrossFit in Palo Alto, CA dropped by to grab a workout before heading off to Japan. The CrossFit addiction is crazy. Can't go too long without a fix.

All those who participated in Saturday's workout are still hurting pretty bad. Lots of running should help that...oh yeah and a couple hundred reps to keep it fun and interesting. They say hindsight is 20/20. Well there you have it, a 20/20 run workout. This workout is designed to move fast. The prescribed weight is meant to be done 20 straight reps, at least for the first few sets. Thereafter, good luck on getting 20 straight presses.
Today's Workout:

"Hindsight"
20 Presses(m-65lbs/45lbs)
20 Kettlebell Swings(m-53lbs/f-35lbs)
800m Run
20 Presses(m-65lbs/45lbs)
20 Kettlebell Swings(m-53lbs/f-35lbs)
650m Run
20 Presses(m-65lbs/45lbs)
20 Kettlebell Swings(m-53lbs/f-35lbs)
400m Run
20 Presses(m-65lbs/45lbs)
20 Kettlebell Swings(m-53lbs/f-35lbs)
200m Run
20 Presses(m-65lbs/45lbs)
20 Kettlebell Swings(m-53lbs/f-35lbs)

Whiteboard for the week of Nov. 2 - 7

"It will generally be found that men who are constantly lamenting their ill luck are only reaping the consequences of their own neglect, mismanagement, and improvidence, or want of application." -Samuel Smiles 1812-1904, Scottish Author

Another week of great workouts and even greater performances. With the holiday season just around the corner, now is the time to stay on track with your fitness training. Life will try to give you every excuse to skip the important in exchange for the hustle and bustle of the season. Stay focused and stay on track.

Strong is Good. Always!

Happy Birthday Sabrina! "S.O.S. of Fun"

"If you always put limit on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there. You must go beyond them." -Bruce Lee

Another Big Saturday Workout. This is also Sabrina's Birthday Workout as well as her 1 year anniversary. That means she earns a spot on our Wall of Fame. This is arguably one of the longest and hardest workouts that we have done. I am sure everyone will be thinking of Sabrina when they get out of bed for the next few days. Everyone who completed this workout should be proud of their abilities to do so. Great job everyone! Happy Birthday Sabrina!!

Today's Workout:

"Sabrina's Obscene Sense of Fun aka S.O.S. of Fun"
800m Run
100 Deadlifts(m-135lbs/f-95lbs)
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
650m 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)
400m Run

BIG SATURDAY WORKOUT- Sabrina's Birthday WOD

"Don't fear failure. Not failure, but low aim is the crime. In great attempts it is glorious even to fail." -Bruce Lee

BIG SATURDAY WORKOUT

"Sabrina's Obscene Sense of Fun aka S.O.S. of Fun"
800m Run
100 Deadlifts(m-135lbs/f-95lbs)
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
650m 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)
400m Run

"Back So Soon"

"I don't play small. You have to go out and play with what you have. I admit I used to want to be tall. But I made it in high school, college, and now the pros. So it doesn't matter." -Spud Webb

New T-Shirts are ordered and on their way. We will have the original house shirt and the new design within 10 days. Available colors are black and charcoal gray.

This is a partner workout. One partner runs 200m the other does any combination of burpees and toes to wall. The lesser score of the two movements is the score that is kept. Runners earn 6 points per run. This is a partner workout even though you are not trying to work with each other, but against each other. The faster the runner gets back to the room the less chance their partner can rack up a higher score. Scores are recorded individually.

Today's Workout:

"Back So Soon"
200m Run
Burpees
Toes to Wall
Max reps in 20 minutes

"When Does It End"

"Mediocrity is self-inflicted and genius is self-bestowed." -Walter Russell

Today's workout is designed to be a sprint to the finish line. Fast cycles and quick transitions. Every workout that says "sit-ups" can be translated to mean "abmat sit-ups".

Today's Workout:

"When Does It End"
20 Standing Lunges
21 Pull-Ups
21 Sit-Ups
(18-15-12-9-6)
Standing Lunges stay at 20 every round
Drop 3 reps from pull-ups and sit-ups every round down to six reps

"Taxed Out"

"The mediocre teacher tells. The good teacher explains. The superior teacher demonstrates. The great teacher inspires." -William A. Ward

There are many different teaching tools to help improve squat technique. Here are few that focus on knees pushing out over the toes.

Today's Workout:

"Taxed Out"
400m Run
15 Push-Jerks(m-95lbs/f-65lbs)
30 Squats
4 rounds
See April 15th, 2009

November Theme - Blast from the Past

How the hell are you supposed to fold a fitted sheet? - FB Funnies

Cheyne going 4lbs shy of RX in yesterday's "3 Snatch Nancy"

In September we did CrossFit mainsite (.com) workouts, in October we focused on Hero and benchmark Girl workouts. Our theme for the month of November is revisiting "house" workouts from earlier this year. These are workouts that we programmed ourselves that you can find in your journals. Time to see how much faster you are now versus then. Today's workout was slightly altered. I swapped out the Franish thrusters(95/65) and put in Clean Ball. I was feeling a hint of kindness and compassion since everyone may still be feeling yesterday's heavy overhead squats. That kindness and compassion quickly ended when I changed the ladder from (10 -1) to start at 15 instead. =) Kindness and compassion are over-rated.

Today's Workout:

"Clean Race"
Clean Ball(m-20lbs/f-12lbs) Medicine ball clean into a wall ball throw
Push-Ups
Tire Jumps(m-24"/f-20")
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

"Wall of Famers"

"Every time I have to spell a word over the phone using 'as in' examples, I will undoubtedly draw a blank and sound like a complete idiot. Today I had to spell my boss's last name to an attorney and said "Yes that's G as in...(10 second lapse)..ummm...Goonies" - FB Funnies

Jana and Courtney join our wall of fame. They started together in November of last year. I remember when they were using the 12lb bar for a lot of overhead exercises. Now they are using 51lbs and up. Today's workout is straight off the mainsite and is identical to "Nancy" except for the 3 snatches in the beginning of every round. Thus the name.

Today's Workout:

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

The Whiteboard for the week of October 26th - 31st

"The face of a child can say it all, especially the mouth part of the face." -Jack Handey

Another Great week! We completed four Hero workouts, a birthday workout and some Halloween Tabata fun.

Happy Halloween!!

"To often, we lose sight of lifes simple pleasures. Remember, when someone annoys you it takes 42 muscles in your face to frown, BUT, it only takes 4 muscles to extend your arm and bitch-slap that mother.... upside the head. Pass it on..."

I love it when people dress in costumes. I wonder why I don't ever join in on the fun. Oh wait, I know why, it takes planning ahead. Maybe next year.

Today's Workout:

"Nightmare on 'Tabata's Gone Bad' Street"
Tabata: 20 seconds of work - 10 seconds of rest - 8 rounds

Tabata Burpees
1 minute rest
Tabata Wall Ball(m-20lbs/f-12lbs)
1 minute rest
Tabata Kettlebell Deadlift High Pull(m-70lbs/f-53lbs
1 minute rest
Tabata Tire Jumps(20" tire)
1 minute rest
Tabata Push-Press(m-75lbs/f-51lbs)

Hero Workout - "Erin"

"When a great man dies, for years the light he leaves behind him, lies on the paths of men." -Henry Wadsworth Longfellow -1819-1892, American Poet

Memorial workout for fallen CrossFit soldier Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11, 2008 in Afghanistan.

Question: "My forearms are burning so bad that I can barely hold on to the pull-up bar and dumbbells. Is that suppose to happen?
Answer: "Yes!"

Today's Workout:

"Erin"
15 Dumbbell Split Cleans(m-40lbs/f-25lbs)
21 Pull-Ups
5 Rounds

Happy Birthday Janet!

"Pleas'd look forward, pleas'd to look behind, And count each birthday with a grateful mind." -Alexander Pope

Janet originally started in our Leeward Boot Camp. Then graduated to the "room" and she has been getting faster and better ever since.

Today's Workout:
"Janet"
16 Front Squats(m-3/4 body weight/f-1/2 body weight)
5 Burpees
16 Push-Ups
5 Burpees
1 Circle Run

Max Rounds in 20 Minutes

No Keiki CrossFit for Saturday, October 31st

No Keiki CrossFit this Saturday, October 31st.

Hero Workout - "Hansen"

"Heroes are not known by the loftiness of their carriage; the greatest braggarts are generally the merest cowards." -Jean Jacques Rousseau 1712-1778, Philosopher

"Hansen" is a memorial workout for fallen CrossFit soldier Marine Staff Sgt. Daniel Hansen. He died on February 14th, 2009 in Farah Providence, Afghanistan when an IED he was working on detonated.
This is our third Hero workout this week and it has been a rough week to get through. There are no short Hero workouts, and this is no exception. We put a 30 minute cap on this workout to ensure the stubborn would not be in a 1 hour CrossFit workout. However, for those that wanted to finish, permission was granted. Score on the board was still rounds plus reps at 30 minutes.

Today's Workout:

"Hansen"
30 Kettlebell Swings(m-70lbs/f-53lbs)
30 Burpees
30 Sit-Ups
5 rounds

Hero Workout - "Mr. Joshua"

"The legacy of heroes is the memory of a great name and the inheritance of a great example." -Benjamin Disraeli 1804-1881, British Statesman, Prime Minister

"Mr. Joshua" is a memorial workout to honor fallen CrossFit soldier Navy Seal Joshua Thomas Harris, 36, who drowned during combat operations on August 30, 2008 in Afghanistan. The signature movement in this workout is the heavy deadlift. We encouraged our members to scale back weight if they are not confident with their deadlift skill.

Today's Workout:

"Mr. Joshua"
400m Run
30 Sit-Ups
15 Deadlifts(m-250lbs/f-165lbs)
5 rounds

Hero Workout - "Badger"

"Heroism is the divine relation which, in all times, unites a great man to other men." -Thomas Carlyle 1795-1881, Scottish Philosopher, Author

"Badger" is a memorial workout for fallen CrossFit soldier Navy Chief Petty Officer, Mark Carter, 27, of Virginia Beach, VA. He was killed in the line of duty on December 11, 2007.

Today's workout lasted much longer than anticipated. Arguably one of the hardest Hero Workouts.

Today's Workout:

"Badger"
30 Squat Cleans(m-95lbs/f-65lbs)
30 Pull-Ups
800m Run
3 rounds

The Whiteboard for the Week of Oct.19-24

"It is not the critic who counts. Not the man who points out how the strong man stumbled or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs and comes short again and again; who knows the great enthusiasms, the great devotions; who spends himself in a worthy cause. Who, at the best, knows in the end the triumph of high achievement, and who at the worst, at least fails while daring greatly, so that his place shall never be with those timid souls who know neither victory nor defeat." -Theodore Roosevelt 1858-1919, Twenty-sixth President of the USA

Great Job to all that gave your best efforts in the arena of CrossFit. Summary of this week:
"Cheyne" - Birthday Workout
"Grace" - Benchmark Girl Workout
"3 Legs" - CrossFit Mainsite Workout
"Barbannie" - Double Girl Workout
"Danny" - Hero Workout
"Brutal Baseline" - House Special

"Brutal Baseline"

"To teach is to learn twice." -Joseph Joubert

We are training our members to be coaches through our Apprentice Coaching Program. It is set up for our current coaching staff to improve and refine their skill. Also for members that have attended or are scheduled to attend a CrossFit Level 1 certification course. We focus on Demonstrating, Teaching and Correcting movement.

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

No Keiki CrossFit This Saturday

There will be no Keiki CrossFit this Saturday, October 24th.

Hero Workout - "Danny"

"What we hope ever to do with ease, we must learn first to do with diligence." -Samuel Johnson, British Author

Today's workout is a memorial workout in honor of Oakland Police Department - SWAT Sergeant Daniel Sakai, age 35, who was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege.

6am Class honors Danny


After this mornings 6am class I checked the whiteboard only to find 3 out of 10 scores posted. I know some of you don't like to record your score because you are fast and humble and don't want to brag, others may be less than happy with their performance and some of you just plain forgot. Whatever the reason, I would like to strongly encourage you to use the whiteboard for its intended purpose, ACCOUNTABILITY and OWNERSHIP. There is power in that board to motivate you to give your very best performance. It is not about whose the fastest and whose the slowest, it's about giving your best today so that you will be better tomorrow. And you WILL demand more of yourself when you make your efforts public. Hold yourself accountable to the room. Decide in advance that regardless of the outcome, fast or slow, low or high score, it is going on the board for all to see. I assure you, it will build a bigger fire under your ass during the workout and you will be a better athlete for it. Remember you always have the support of the room and your peers regardless of when you finish. Focus on great form, integrity of movement and ownership of your effort.
Your performance won't define you for a lifetime, just today.=)

Today's Workout:

"Danny"
30 Tire Jumps(m-24"/f-20")
20 Push-Press(m-115lbs/f-75lbs)
30 Pull-Ups
Max rounds in 20 minutes

"Barbannie"

"Signatures are not meant to be read, just recognized" - K

The outside kettlebell logo is finally finished. It has been pencil-traced on the wall for months. Many ask if the logo is a picture of something. The answer is no, it is not a crane or a dog or any other animal. It is merely a signature.

In our effort to get most of the Girl Workouts in during the month of October, we decided to blend elements of Barbara and Annie together. We would have done sit-ups, however, since we did 200 sit-ups yesterday, substitution seemed appropriate(Plank Wall Touch) Enjoy!

Today's Workout:

"Barbannie"
50 Double-Under Jump Rope(x5 for singles)
50 Squats
50 Push-Ups
50 Plank Alternating Wall Touch
40-30-20-10

"3 Legs"

"Self conquest is the greatest of victories." -Plato

Not to worry...the ratchet tie downs are not stabilizing the poles or holding up the building. We will be putting them out on days that have anchored sit-ups. You can tuck your shoe under the trap to hold them down. If you still prefer to waddle through the room with your 50lb dumbbells to anchor your feet, please feel free.
We designated a 50 foot course through the room(near the back wall to the gate). To equal 50m you had to do that 3 times. Thus the name of today's workout. Depending on your lunge stride you will do 180 to 276 lunges in this workout. Your butt and quads will thank you later.

Today's Workout:

"3 Legs"
50m Walking Lunges
50 Sit-Ups
4 rounds

Benchmark Girl Workout - "Grace"

"Uncertainty and mystery are energies of life. Don't let them scare you unduly, for they keep boredom at bay and spark creativity." -R. I. Fitzhenry

9am Class does Grace. This workout is simple to explain but involves two of the most complex movement patterns that we do in the room. The weight of the bar will decide how devastating this workout will be. Scale appropriately. We broke the 9am class into two groups to go after this workout. Some were showered and changed by the end of class.

Today's Workout:

"Grace"
30 Clean & Jerk(m-135lbs/f-95lbs)
For Time

Happy Birthday Cheyne!!

"Birthdays are good for you. Statistics show that the people who have the most live the longest." -Reverend Larry Lorenzoni

Cheyne did her Birthday workout today at the 12noon class and coached the 3pm class. She put together the workout herself so all who got their ass kicked can thank her. In her defense she did put in "toes to bar" OR "ring dips". The need was felt to flick that little useless word out. I have always liked the word "and" much better. =) Definitely a memorable WOD for all that participated.

Today's Workout:

"Cheyne"
31 Double-Under Jump Rope(x5 for singles)
31 Overhead Squats(m-75lbs/f-51lbs)
31 Pull-Ups
31 Racked Lunges(m-75lbs/f-51lbs)
31 Toes to Bar
31 Ring Dips
31 Double-Under Jump Rope
5 Burpees every 2 minutes throughout the workout

The Whiteboard for the week of October 12th-17th

"A mind grows by what it feeds on." -Josiah Gilbert Holland 1819-1881, American Author

We will start posting the completed whiteboard of each week on Sundays. If there are any scores that you forgot to transfer to your journal during the week it will be available. More importantly, you are fully accountable to the "world" since at any given time someone can check to see how many times you have worked out this week and your score for each workout. Accountability always makes us better!

Benchmark Girl Workout - "Chelsea"

"When you are in it up to your ears, keep your mouth shut."

Chelsea will leave you sore for days. If you are able to complete 30 rounds of this workout it will mean that you did 150 pull-ups, 300 push-ups and 450 squats. 900 total reps in 30 minutes. Now that is why you will be sore for days.

Today's Workout:

"Chelsea"
5 Pull-Ups
10 Push-Ups
15 Squats
Complete 1 round each minute on the minute for up to 30 minutes
You are "out" of Chelsea when you can no longer complete the required number of reps within the minute

"Mu-Ha-Ha"

"One of the hardest things to do in life is to listen without intent to reply."

Once in awhile, a new workout is prescribed that has not been done before by anyone. It is the members who become the test subjects to see how the inspired workout unfolds in the room. The coach gets to sit back and take it all in, rubbing hands together making a sinister oral sound. Thus the title of this WOD.

Today's Workout:

"Mu-Ha-Ha"
Deadlift(m-135lbs/f-95lbs)
Push-Ups
Kettlebell Swings(m-53lbs/35lbs)
Add 1 rep per movement every minute on the minute starting from 1
example:
minute 1 = 1 deadlift, 1 push-up, 1 kettlebell swing
minute 2 = 2 deadlifts, 2 push-ups, 2 kettlebell swings etc
keep going until you can no longer complete the required reps within the minute

rest 5-10 minutes ...then...

Tuck Jump Ladder
Add 2 reps every minute on the minute starting with 10 reps
example:
minute 1 = 10 tuck jumps
minute 2 = 12 tuck jumps
Keep going until you can no longer complete the required reps within the minute
There is a 13 round cap for this workout. Final round is 34 tuck jumps

Benchmark Girl Workout - "Elyse"

"Do yourself a favor, and realize that there’s no technique in the world that will save you. There are no pills, no secrets, no passwords on the path to greatness. You’ve got to embrace the pain, push the threshold, and feel the suck, and then you’ve got to muster the courage to go back six times a week." -Jon Gilson, CrossFit Again Faster

She is over 4,000 miles away in Birmingham Alabama and she is still around kicking our ass here in Hawaii. If you have never tried this workout before you must give it a go. It has been described by many of our members as one of the hardest ever. Most are not able to complete 4 rounds within 30 minutes but in the effort of trying lies the pain. Enjoy=)

Today's Workout:

"Elyse"
400m Run
24 Tire Jumps(m-24"/f-20")
24 Wall Ball(m-20lbs/f-12lbs) to 10'
24 Burpees
4 rounds
30 minute time limit