Shop Night at Lululemon Ala Moana

All Hardass Fitness members are invited to an exclusive shopping event at Lululemon. Event starts at 7pm this Sunday. Lululemon will be providing the pupus and I will bring a cooler of beer. If you want something else to drink please BYOB. (BYOD). We will receive 15% off all items. All sales are final. If you are not interested in shopping, just come down for the fun, pupus and drink. Beer is good...always!

The Whiteboard for the week of November 9th - 14th

"Deeds, and not words, are what count most." - Napoleon Hill

Week after week our habits make us who we are. Good or Bad! Practice what you want to become. If you see a bunch of white boxes next to your name, it is time to get on it!

"Raise The Roof"

"I believe in keeping running simple and, in regard to shoes, that would mean no gimmicks, unnecessary cushioning, etc." -Bill Rodgers American Athlete

John B. & Kimo attended the CrossFit Endurance seminar on both Saturday and Sunday. Expect this information to be disseminated to the membership. A two-day seminar does not make someone a good running coach. Therefore, we will be putting into practice the techniques learned into a six-week homework lesson for ourselves. Thereafter, we will do our best to pass this information on once the changes are firmly ingrained in our own technique. Who wants to do more running raise their hand? =)

Today's Workout:

"Raise The Roof"
5 Presses(m-95lbs/f-55lbs)
5 Push-Presses(m-95lbs/f-55lbs)
5 Push Jerks(m-95lbs/f-55lbs)
10 Ring Dips
200m Run
5 rounds
See August 15, 2009

"Double-Death"

"The question is not so much whether there is life on Mars as whether it will continue to be possible to live on Earth."

Today's workout is a blast from the past. Check your journals for June 24, 2009. We are running out of room in some of our classes. Sometimes we need to be creative to get everyone squeezed in and have space to do there thing. Our members are always courteous to one another, even in the midst of the battle. I like that! =).

Today's Workout:

"Double-Death"
20 Double-Under Jump Rope
10 Deadlifts(m-185lbs/f-125lbs)
20 Push-Ups
1 Circle Run
As many rounds as possible(AMRAP) in 20 minutes

"Ouch!"

"Nothing is more discouraging than unappreciated sarcasm."

Today we did a blast from the past. Please check your journals for June 27, 2009. Go after that PR.

Today's Workout:

"Ouch!"
Wall Ball(m-20lbs/f-12lbs)
Kettlebell Swings(m-70lbs/f-53lbs)
Tire Jumps(m-20"/f-18")
Burpee
10-9-8-7-6-5-4-3-2-1

"Major Hang-Ups"

"It doesn't work to leap a twenty-foot chasm in two ten-foot jumps." -American proverb

Today we are choosing to go with new programming instead of pulling a blast from the past. Also we decided to put the ab mats to work with UN-ANCHORED sit-ups. I know many of you have been so accustomed to having your feet anchored that this is going to change your sit-up ability. Without the ability to pull with your hip flexors, you force your abdominal muscles to do all the work. Same rules apply, head has to touch the mat on every rep and tailbone stays glued to the ground. Here are four version of the sit-up from hardest to easiest to help you with scaling based on ability.
1) Finger-tips around your ears. No clasping behind the head.
2) Arms crossed at the chest
3) Arms held straight forward between the legs
4) Arms throw to gain momentum (knuckles touch mat)

Today's Workout:

"Major Hang-Ups"
9 Hang Power Cleans(m-135lbs/f-95lbs)
15 Pull-Ups
21 Sit-Ups
5 rounds

"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