Tuesday 12/1/09

Workout of the Day:

AMRAP in 15:00 of:
10 thrusters
10 pull-ups

Use a thruster weight appropriate to your fitness level. Make sure your pull-ups are chin over bar and full extension at the bottom. Use band assistance as needed. The goal is to challenge yourself....don't cheat yourself.

Post weights and times to comments.

Monday 11/30/09

Warm-up: 15 minutes
1-3 Rounds
10 Overhead squats (pvc)
10 Sit-ups
10 Back extensions
10 Pull-ups
10 Dips

Metcon:
2 Rounds for time
800m Run
10 Knees to elbows
15 Box Jumps
20 Squats

Tara 14:37
Kristi 13:50

Thank you Tara for joining me in this wod.....way to push it!!! We'll definitely be doing more running through the holidays!

Sunday 11/29/09

Metcon:

3 Rounds (For time)
5 Dumbbell Hang Power Clean
10 Dumbbell Front Squats
15 Dumbbell Push Press
Run 400 meters

Powering through the heavy push presses! Great job guys!

Saturday 11/28/09

Happy to have Brenda of CrossFit Estes Park (Colorado), Barbara, Yaju and Gina join us in today's W.O.D.!

Strength:
Back squat 5x3 (add 5#)

Metcon:
In teams of 2, AMRAP in 15 minutes of:
5 burpees
10 push-ups
15 sit-ups

While one partner works for a max number of rounds, the other must complete a 200 meter walk carrying a 45#/25# plate overhead. Upon returning from the 200 meter walk, they will pick up where their partner left off to knock out as many rounds as possible, while their partners walk.

Cranking out the push-ups... way to go Brenda!!!

Friday 11/27/09

Happy Birthday Caitlin!

Caitlin turned 15 yesterday, so in honor of her birthday we let her program the WOD today. This is what she chose:

5 rounds for time of:
15 box jumps
15 kettlebell swings
Run 200 meters

Here is the birthday girl in action:



And here are the results for everyone:

Thursday 11/26/09

HAPPY THANKSGIVING!!!

**Gym is closed today. Next class will be Saturday at 9:00 a.m.

Wednesday 11/25/09

**Scheduling Notice**
We will be closed Thursday for the Thanksgiving holiday. We will be glad to offer Friday classes if there is enough interest. Please let us know ASAP.

Warm-up (15 minutes):
1. DROM
2. 1-3 rounds of:
10 overhead squats
10 sit-ups
10 back extensions
10 pull-ups
10 dips
3. Burgener warm-up

Strength:
Power cleans 3x5 (add 5#)

Metcon:
Complete for time:
50 thrusters (45#)
40 double unders (sub tuck jumps)
30 kettlebell swings (55#/35#)
20 overhead lunges (45#/25#)
10 burpees


Jason and Neva Fukuda stopped by to do the WOD with us today. Jason and I grew up together and he now lives in Tennessee but is home for vacation for a few weeks. Nice having them workout with us!





Jason in the all-too-familiar post-WOD position


The results

Tuesday 11/24/09

We are starting to wrap up our strength cycle. There will be a CrossFit Total on Saturday 12/5/09 to measure our progress!

Warm-Up (15 minutes):
DROM
1-3 rounds of:
10 Overhead squats
10 Sit-ups
10 Back extensions
10 Pull-ups
10 Dips

WOD:
Back squat 5x3 (add 5#)
Press 5x3 (add 5#)
Pull-ups max reps x 3 rounds


Nalu happy to be done!

Olympic Weightlifting Cert.

Coach Kimo and Josh of Hardass Fitness (CrossFit Hawaii)

The Burgener Family and fellow Maui CrossFitter, Oran Satterfield

We had an amazing weekend at the Olympic Weightlifting certification. We learned A TON from the Burgener family and we can't wait to share it all with you guys.

We also got to meet and hang out with several affiliate owners from Oahu (CrossFit Oahu, Hardass Fitness) and Okinawa (CrossFit Asia), and pick their brains on how they run things at their box. We got some good ideas that will be implemented at RFM over the next few weeks.

FEEDBACK

One of our goals as an affiliate is to become your "third place"... the place outside of home and work/school that you like to come to and hang out at. And you guys are the most important part of achieving this goal. So what we are asking now is for your feedback. Let us hear from you!

What do you like best about CrossFit RFM?
What would you like to see added?
What would you like to see more of?
What would you like to see less of?

Post your responses to comments.

Saturday 11/21 & Sunday 11/22

**There will be no classes this weekend as we will be attending the CrossFit Olympic Weightlifting certification at CrossFit Oahu. However, everyone is encouraged to perform these WODs:

SATURDAY:
"Cindy"
AMRAP in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

Scaling options:
1. AMRAP in 20 minutes of:
3 pull-ups
6 push-ups
9 squats

-or-
AMRAP in 12 minutes of:
5 pull-ups
10 push-ups
15 squats

2. AMRAP in 12 minutes of:
1 pull-up
4 push-ups
7 squats


SUNDAY:
"Michael"
3 rounds for time:
Run 800 meters
50 back extensions (supermans)
50 sit-ups

Scaling options:
1.
3 rounds:
Run 800 meters
35 back extensions (supermans)
35 sit-ups

2.
3 rounds:
Run 800 meters
15 back extensions (supermans)
25 sit-ups

3.
3 rounds:
Run 400 meters
10 back extensions (supermans)
20 sit-ups

Post rounds/times and any scalings to comments.

See you all again on Tuesday!

Thursday 11/19/09

**There will be no classes this weekend as we will be attending the olympic weightlifting certification on Oahu. We will post WOD's that you can do on your own. Classes will resume Tuesday 11/24.

WOD:
"Helen"
3 rounds for time of:
Run 400 meters
21 kettlebell swings (55#/35#)
12 pull-ups

Wednesday 11/18/09

Strength:
Power Cleans 3x5 (add 5 lbs)

Metcon:
5 Rounds for time
5 deadlift (1.0-1.5 body weight) scale as appropriate.
10 burpees


Congratulations to Kehau for setting a new record in pull-ups... twenty nine consecutive kipping pull-ups!

Results:
Kalaheo 125# 7:23
Kawelau 110# 6:05
Caitlin 105# 6:00
Kats 195# 7:21
Nalu 135# 6:33
Lori 125# 5:50
Kim 95# 7:41
Seun 180# 5:37
Bumper 250# 4:09

Tuesday 11/17/09

***Important Notice***
Due to a family emergency there will be no 9:00 a.m. class Tuesday. Afternoon classes will go on as scheduled.

WOD:
Back squat 5x3 (add 5#)
Shoulder press 5x3 (add 5#)
Pull-ups max reps x 3





Post loads and reps to comments.

Sunday 11/15/09

Strength:
Deadlift 1x5 (add 5-10# to last workout weight)

Skill:
Snatch

Metcon:
"Randy"
75 power snatches for time.

Use a weight appropriate for you strength and ability. Scale reps as needed (we will post scaling suggestions on whiteboard).

Watch Josh Everett destroy Randy for motivation!
http://media.crossfit.com/cf-video/CrossFit_LAPDSWAT_Randy.mov
http://media.crossfit.com/cf-video/CrossFit_LAPDSWAT_Randy.wmv







Results:
15#, 35 reps:
Tara 2:32
Kawelau 1:39
Emma 1:51
Caitlin 1:25
Kalaheo 1:36
Kim 1:24
Ro 3:06 (PVC)

35#, 35 reps:
Kehau D. 3:19
Lori 2:04
Kristi 1:56

55#, 50 reps:
Kats 4:58

Nice job everyone on a new, very technical movement!

After all that our teens decided they still had energy to burn and re-did "Death by 10 meters":

Emma 9 rounds
Caitlin 9 rounds
Kalaheo 13 rounds
Kawelau 20 rounds!!!

Saturday 11/14/09

WOD:

Strength day!

Back squat 5x3 (add 5# from your last workout)
Bench press 5x3

We will be reviewing correct technique and finding your starting weights for the bench press.

Rest Day Musings

I’m going to get on my soapbox for a bit. The other day the Honolulu Advertiser ran an article titled Insurer Promotes Fitness Game about how Kaiser Permanente is officially endorsing the Wii Fitness game as a means to get kids more active and fit. I was appalled. Now, I do own a Wii and I will admit that playing it is fun and a step-up from those other systems where all you have to do is sit on the couch and move your thumbs. But do I believe that by playing the Wii I can actually get more fit? Hell no!!! The Wii may get you moving a little, maybe breathing hard for a few minutes, and possibly even sweating, but nowhere near the intensity, duration, or range of motion that is required to develop real fitness. I just don’t see the point of playing Wii baseball or golf or tennis when you can go outside and actually play those things FOR REAL! I believe what is needed is to get our kids out of the house and have them chase each other around the yard, ride their bikes/scooters/skateboards, climb trees, play ball, and do those things that kids used to do before the video game era. Watch kids play outside….now that is the perfect example of constantly varied functional movements at high intensity!

…just saying.

Thursday 11/12/09

WOD:
Tabata Mashup:
Squats/sit-ups/box jumps/push-ups

20 seconds of work followed by 10 seconds of rest. Repeat for a total of 8 rounds (4 minutes). Start with 20 seconds of squats, rest 10 seconds, then do 20 seconds of sit-ups, rest 10 seconds, and repeat same pattern with box jumps and push-ups until 8 rounds of work have been completed. Rest 3 minutes then repeat.

Post total reps per round to comments.

Results:
Kehau D. 133, 136 = 269
Tara 127, 112 = 239
Kristi 130, 132 = 262
Caitlin 116, 119 = 235
Emma 112, 112 = 224
Kawelau 120, 122 = 242
Kalaheo 108, 112 = 220
Kehau M. 123, 127 = 250
Ro 91, 92 = 183
Kim 106, 102 = 208
Lori 133, 130 = 263
Frank 170, 179 = 349
Kats 127, 119 = 246
Nalu 139, 133 = 272
Robert 169, 179 = 348

Wednesday 11/12/09

First off we want to tell you how proud we are of all of you. We have been watching you get stronger and fitter every week. You impress us with your dedication and effort. This is what makes it all worthwhile!

**Due to the weather conditions we have decided to meet at the garage at 9:00 a.m. There will be no afternoon classes.

Strength:
Power cleans 3x5 (add 5# to last week's effort)

Metcon:
In honor of Veteran's Day we will be performing a hero WOD.
"Hansen"
5 rounds for time:
30 kettlebell swings
30 burpees
30 sit-ups

Tuesday 11/10/09

Strength:
Back squat 5x3 (add 5#)
Shoulder press 5x3 (add 5#)

Metcon:
30 dumbbell man-makers for time.

1 man maker is:
Holding a dumbbell in each hand,
1. squat down putting the dumbbells on the ground and kick legs back (as in a burpee)
2. do a push-up between the dumbbells
3. perform a row with your right arm
4. do a push-up between the dumbbells
5. perform a row with your right arm
6. kick up to a squat setting your back for a clean
7. perform a dumbbell clean
8. push press or push jerk the dumbbells overhead

Results:
Frank 4:45
Kim 6:27
Kehau D. 6:39
Mary 6:11
Bubba 4:59
Seun 5:30
Kats 7:57
Lori 5:45
Bumper 4:56

RFM Teens:
20 man-makers for time:
Kehau M. 4:20
Kalaheo 5:15
Kawelau 4:13
Kristine 4:44
Caitlin 5:15

Sunday 11/8/09

Warm-up of the week:
DROM (Dutch, Amundson, PVC or mix it up)
Work on a "goat" for 10 minutes
*** A goat is something you suck at. It could be dbl unders, overhead squats, kip pull-ups, or whatever. Just pick something and practice it!

Strength:
Deadlift 5x1

Warm-up with as many sets as needed. Perform one set of five at 70% of one rep max OR add five to ten pounds from last deadlift workout (11/1).

Met-con:
3 Rounds
Run 400m
25 push-ups
20 walking overhead lunges (45/25 plate held overhead)

Results:
Frank 9:08
Kawelau 11:48
Mary 12:09
Kehau D. 12:26
Emma 12:40
Caitlin 12:46
Lori 13:00

Saturday 11/7/09

Strength:
Back Squat 5x3
Pull-ups max reps x 3

Metcon:
AMRAP in 10 minutes:
5 push presses
10 box jumps
15 sit-ups

A couple of big congratulations are in order.

First goes out to Frank who finished 3rd overall in his 5k race today with a new PR of 19:47. That's SUB-20 baby!!!

Frank's new 5k PR!

The second goes out to Ro Yen who completed her first full WOD today. Nice job Ro.

Ro on her box jumps.

The energy and intensity in the gym was awesome today. Everyone pushed it to their limits.





Results:
Mary 8 rounds + 17
Kehau 8 rounds
Caitlin 8 rounds
Ro 3 rounds + 27
Robert 9 rounds
Frank 9 rounds + 6



Frank and Robert practicing their synchronized box jumps. A new event at the 2010 CrossFit games?

Thursday 11/5/09

WOD:
5 rounds:
30 double unders
20 sumo deadlift high pulls (95#/65#)
10 burpees

Post time to comments.

Mary 10:40 (3 rounds, 65#)
Kehau 12:35 (3 rounds, , tuck jumps, 65#)
Kim 12:44 (3 rounds, tuck jumps, 20#)
Robert 16:27 rx'd

RFM Teens:
5 rounds:
20 tuck jumps
15 sumo deadlift high pulls
10 burpees

Kawelau 12:09 (30#)
Emma 12:58 (25#)
Caitlin 13:39 (35#)
Kalaheo 15:18 (35#)

Wednesday 11/4/09

Strength:
Power Clean 3x5 (add 5# from last workout)

Metcon:
Every minute, on the minute, for 12 minutes:
2 power cleans (use same weight as today's work sets)
5 pull-ups

Gym Musings

I found this on CrossFit L.A.'s blog. Just some simple reminders for all of us to help us perform our best while keeping safe at the gym:

1. Do not think you can master CrossFit or achieve elite fitness in a day. It will take an entire lifetime to learn. Keep showing up. Be consistent, even when you don’t feel like it. That is the key.

2. Arrive early and stay late. Anything less is to cheat yourself of the experience, and to rob others of the gift of your presence and support as part of the community.

3. Virtuosity is defined as performing the common, uncommonly well. Master your body and the mechanics of movement. Practice the fundamentals. Then add speed and intensity.

4. Accidents and injuries usually come as a result of impatience. Don’t be greedy. Slow down. Ask questions. Ask for help. Check your ego at the door.

5. Cleanliness is next to Godliness. Clean up after yourself. Wipe down and put away all equipment, clean up sweat, spit, blood, chalk, dirt, and handprints after every workout.

6. Empty barbells were not designed to be dropped. Neither were dumbbells or kettlebells.

7. Chalk is useful, even necessary. It is also messy. Use as much as you need, but keep the excess inside the chalk bucket.

8. Grunting, screaming, cussing and otherwise making noise are all welcome and encouraged during a workout. Also remember that there can be such a thing as too loud, crass, gross or rude – be respectful.

Tuesday 11/3/09

Strength:
Back squat 5x3 (add 5#)
Shoulder Press 5x3

Metcon:
21-15-9 reps of:
Kettlebell swings (55#/35#)
Sit-ups

Post loads and time to comments.

Results:
Frank 2:18 rx'd
Mary 2:21 rx'd
Kehau D. 2:21 rx'd
Robert 2:43 rx'd
Lori 2:49 rx'd
Kats 2:54 rx'd
Kristi 3:03 rx'd

Kawelau 2:24 scaled
Emma 2:27 scaled
Kehau M. 2:29 scaled
Caitlin 2:42 scaled
Kristine 2:44 scaled
Kim 3:05 scaled
Kalaheo 3:09 scaled
Pam 3:24 scaled


We saw an epic battle between Kehau and Mary with both finishing with identical times of 2:21. However, it was Frank who went home with the fastest rx'd time with a 2:18.


A Family Affair: welcome the Yen family to CrossFit RFM!

Sunday 11/1/09

Strength:
Deadlift 1x5

Metcon:
With a continuously running clock, perform 5 clean & jerks at the top of each minute and perform burpees for the rest of the minute. Continue until you have reached a total of 50 burpees.