Wednesday, March 31, 2010

Strength:
Bench press 3-3-3-3-3

Conditioning:
For time:
15 push press (135/95)
50 burpees
15 push press

Yes, these are heavy push presses...that's the idea. If you need to scale, choose a weight that will really challenge you, not something that you can easily do for 15 reps. Remember to use your hips to create the lift off your shoulders, then the arms follow through and complete the press.

Tuesday, March 30, 2010

Strength:
Front Squat 3-3-3-3-3

For those with established 1RM in the front squat use these load percentages:
3 @ 63%
3 @ 70%
3 @ 77%
3 @ 85%
3 @ 93%

Conditioning:
AMRAP in 3 minutes:
3 power cleans (135#/95#)
6 push-ups
9 sit-ups

Rest 1 minute, repeat for total of 3 cycles.

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The gym will be closed from Friday 4/2 - Sunday 4/11 as we will be heading to the mainland for some R&R and then attending the CrossFit Gymnastics Cert at CrossFit Brand-X in Ramona, CA. While we are gone we will be posting WOD's each day that do not require any equipment other than a jump rope and some space to run. We are encouraging all of you to keep up with your workouts. NO SLACKING ALLOWED! If you have any questions regarding subs or scalings for the WOD's, post them to the comments on the blog and we will do our best to answer them in a timely fashion.

Monday, March 29, 2010

Strength:
Jerk 3-3-3-3-3

Conditioning:
AMRAP in 12:00:
Run 200 meters
Farmers carry 50 meters (6 laps of the length of the gym)
5 dumbbell thrusters (use same weight as farmers carry)

**Challenge yourself with the dumbbell weight and go heavy.

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Starting Monday we are re-opening the 5:00 hour as a group CrossFit Class. Please remember to sign-in for your class time every day as this helps us figure out how to best schedule classes and monitor membership. Thank you.

Saturday, March 27, 2010

Congratulations On-Rampers Karlin, Brad, and Carla! They completed the On-Ramp program and will be joining the group classes.

WOD:
"Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45#)
50 Back extensions
50 Wall ball shots (20/10)
50 Burpees
50 Double unders

Scaling options courtesy of CrossFit Brand-X:

Pack:
For time:
35 Box jump, 18-20 inch box
35 Jumping pull-ups
35 Kettlebell swings, 1 pood
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions
35 Wall ball shots, 14-20 pound ball
35 Burpees
35 Standard Jump Rope Jumps

Puppies:
For time:
20 Box jump, 10-15 inch box
20 Jumping pull-ups
20 Kettlebell swings, 12kg
Walking Lunge, 20 steps
20 Ab-Mat Sit-ups
20 Push press, 25-30 pounds
20 Back extensions
20 Wall ball shots, 10-16 pound ball
20 Burpees
20 Standard Jump Rope Jumps

Buttercups:
10-15 Box jump, 10-15 inch box
10-15 Jumping pull-ups
10-15 Kettlebell swings, 12kg
Walking Lunge, 10-15 steps
10-15 Ab-Mat Sit-ups
10-15 Push press, 20-25 pounds
10-15 Back extensions
10-15 Wall ball shots, 10-16 pound ball
10-15 Burpees
10-15 Standard Jump Rope Jumps

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We had the most awesome deep tissue/sports massages EVER on Thursday from Kellie Suttle. Kellie was recommended to us by Bubba and Seun. She is a 2-time Olympian in the pole vault who is now working on Maui as a massage therapist, and is still a kick-ass athlete so we hope she will come train with us soon. We can vouch for her skills...she has some strong hands and is very knowledgeable about anatomy and movement. We highly recommend her to anyone in need of some deep tissue work. Anyone interested, here is her contact info:

Kellie Suttle
LMT, CMT, NCTMB, CPT
pvkellie@hotmail.com
(808) 214-2441

Friday, March 26, 2010

Now that's a big bench press

Strength:
Bench Press 5-5-5-5-5

The bench press seems like a simple movement. But we want all of our athletes to do it correctly and do it well. So here is some of the best directions for how to perform the bench press from one of the best in the business, Mark Rippetoe in "Starting Strength":

"Lie down on the bench with your eyes looking straight up. In this position, you should be far enough down from the bar that when looking up your eyes are on the foot-side of the bar. Your feet should be flat on the ground in a comfortable spacing comparable to the squat stance, with your shins approximately vertical. Your upper back should be flat against the bench, with the lower back in an anatomically normal arched position.

Take an overhand grip on the bar . Your grip should be between 22 and 28 inches, measured between the index fingers, the variation based on differences in shoulder width. An excessively wide or narrow grip should be avoided. The bar should rest on the heel of your palm, directly over the bones of the forearm, and not in the palm near the fingers, so that power being transmitted to the bar up the arms goes directly to the bar without being channeled through the wrist. Your fingers should wrap around the bar AFTER the bar has been set correctly in the heel of your hand. This grip is best accomplished by turning your hands and elbows out, with a slight internal rotation of your arm. This will place the bar in a good position in your hand, and put your elbows in a useful position as well.

You are now ready to take the bar out of the rack. Look directly up at the ceiling above your position on the bench and push up on the bar, locking out your elbows. With elbows locked, move the bar out to a position directly over the line of your nipples, your arms in a perfectly vertical position relative to the floor. Don't stop before you get it over your chest, since it will be over your chin or throat if you do. Make sure the bar gets out to the place it needs to be over the nipple line. This procedure should be accomplished quickly and positively, with your elbows locked out the entire time. Your spotter can help you do this the first few times, making sure the bar clears your face and neck and gets all the way out over your chest.

As your bar becomes stable in the starting position, look at the very important picture directly overhead. You will be looking at the ceiling, and this picture is your reference for the path the bar will take as you move it down and up. You will see the bar against the ceiling in the lower half of your field of vision. Look at its position relative to the features you see on the surface of the ceiling. Don't look at the bar, look at the ceiling and just see the bar. Move the bar a tiny bit. Notice that if the bar moves even a little that you can tell by the change it makes against the ceiling. The bar moves and the ceiling does not, and the ceiling is therefore your position reference for the bar.

Note carefully the place the bar is in now. Your are going to lower the bar to your chest, touch the chest, and then drive it right back to where it is now. Stare at the place on the ceiling where the bar is to go. DO NOT look at the bar as it moves; do NOT follow the bar with your eyes, but just stare at the ceiling. Make the bar go to that place every rep. You'll notice immediately that if your eyes don't move from their fixed position, the bar will go to the same place every rep. "


Conditioning:
3 rounds:
25 back squat push press (95/65)
25 lateral bar hops

**A back squat push press is simply a thruster from behind the neck.
**For the lateral bar hops, you will place the barbell on the ground, and jump laterally (sideways) over the bar back and forth for the 25 reps.

Robb Wolf Fish Oil Calculator

You all know we highly recommend supplementing with fish oil in our quest for health, wellness, and fitness. The positive effects of increasing your Omega3 intake is well documented. The one question we usually get is "how much should I be taking." Well, Robb Wolf recommends taking anywhere from 0.5 grams to 1 gram of EPA/DHA per 10 pounds of body weight, depending on your current health status. The problem is that not all fish oil products are created equal. Luckily for us, Melissa and Dallas of Whole 9, have put out a handy calculator to do the work for us. All you need to do is plug in your weight, a health factor, and some details from the label on the container and it tells you how many pills you should be taking. Cool stuff!

Robb Wolf Fish Oil Calculator

Wednesday, March 24, 2010

"THE AFTERMATH"

WOD for 3/24/10:
Strength:
Front Squat 5-5-5-5-5
Work up to your best 5 rep effort.
For those with established 1 RM's use these loads:
5 @ 55%
5 @ 63%
5 @ 70%
5 @ 77%
5 @ 85%

Conditioning:
4 rounds for time of:
5 deadlifts @ 70% of 1RM
10 knees to elbows
15 pull-ups

Tuesday, March 23, 2010

This should be a fun one!!!

Against a 2:30 clock:
Run 200 meters
10 thrusters (115#/75#)
Max burpees in the remaining time

Rest 2:00, repeat for a total of 4 cycles. Your score is the total number of burpees completed.

Remember to keep your burpees legit. Chest and thighs should touch the ground together (no saggy backs) and try to jump at least 6 inches off the ground at the top (clap is optional).

Monday, March 21, 2010

The Saturday crew was joined by Manwell and Lydia from CrossFit Oakland. It was a tough team WOD, but great effort from everyone.

Tara truly is the Burpee Queen

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AND THE WINNERS ARE...............

The 30-day Paleo Challenge came to an end on March 17th. Hopefully everyone learned how important diet is to training, health, and wellness and learned how to implement a paleo/primal lifestyle. Our winners were the two participants that showed the most dramatic improvements in their body composition over the 30 day period and they are:

Tara Barrett!
Tara lost 2.75 inches from her waist and 1.5 inches from her hips, dropped 4% body fat and improved her lean body mass by 7 pounds.

Kalaheo Macadangdang!
Kalaheo lost 2.25 inches from his waist, dropped 5% body fat, and improved his lean body mass by 6 pounds.

For their success Tara walked away with the $100 pot and Kalaheo won an RFM t-shirt. Congratulations to them and to all the participants.

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NEW STRENGTH CYCLE:
We are starting a new strength cycle this week. The last cycle saw some impressive PR's being set. Let's keep up the hard work and set more PR's this cycle! The movement pool for the next 3 weeks will be push jerks, front squats, and bench presses. As with the other cycles, the first week will serve as an introduction to the movements and give you the chance to get a feel for your strength with the lifts.

WOD for Monday:
Strength:
Push Jerk 5-5-5-5-5



A quick video demo of the push jerk by Sage Burgener with instruction by Coach B.


Conditioning:
AMRAP in 15:00:
10 overhead squats @ 1/2 bodyweight
10 dumbbell push-press @ 45% bodyweight

Scale weights according to your strength and fitness levels.

Saturday, March 20, 2010

Team WOD Saturday!
See you all there!

Friday, March 19. 2010

Strength:
Dips 1-1-1-1-1
Go for a new PR!

3 rounds for max reps:
Max kettlebell swings x 1 minute (53#/35#)
Max jumping squats x 1 minute
Max double unders x 1 minute
Rest 1:00

**Jumping squat are simply an air squat into a jump.

Vids from the CrossFit Hawaii Sectionals

Frank's hang power cleans during "Nasty Girls"


Oran sets a new PR with 30 unbroken pull-ups



Robert sets a new PR in the clean & jerk

Wednesday, March 17, 2010

Images from the Hawaii CrossFit Sectionals:

WOD:
Strength:
Back Squat 1-1-1-1-1
GO FOR A NEW PR!

For those with an established 1RM use these percentages:
1 @ 70%
1 @ 77%
1 @ 85%
1 @ 93%
1 @ 101% - go for new PR!

Conditioning:
10 handstand push-ups
1 pull-up
9 handstand push-ups
2 pull-ups
8 handstand push-ups
3 pull-ups
7 handstand push-ups
4 pull-ups
6 handstand push-ups
5 pull-ups
5 handstand push-ups
6 pull-ups
4 handstand push-ups
7 pull-ups
3 handstand push-ups
8 pull-ups
2 handstand push-ups
9 pull-ups
1 handstand push-up
10 pull-ups

Scale HSPU and pull-ups as appropriate for your strength and fitness level.

Tuesday, March 16, 2010

The 9 a.m. crew doing work

Sherman "The Tank" cranks out his thrusters

WOD:
"Nancy"
5 rounds for time:
Run 400 meters
15 overhead squats (95/65)

Compare to 12/15/09

Monday, March 15, 2010

Wow! What an amazing weekend. Words can't begin to describe the atmosphere and energy that was present at the CrossFit Hawaii Sectionals. We got to participate in 5 kick ass WOD's in 2 days and witnessed some truly amazing peformances. We got to meet and hang out with some cool people from CrossFit Oahu, Hardass Fitness, CrossFit Big Island, and CrossFit Ewa.

We are so proud of our athletes Frank and Oran for giving their 110% all weekend and representing RFM so well. They put out some impressive efforts. And thank you to Kehau and Mary for coming down to provide the cheering section. We promise to have more details of the weekend, pictures, and videos up over the next few days but right now we are exhausted and have to go to bed. See you all in the gym tomorrow.

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WOD for Monday:
"The Gauntlet"
(just kidding)

Real WOD for Monday:
Strength:
Power Clean 1-1-1-1-1 (go for a new 1 RM)

Conditioning:
"5 moves, 5 reps, 5 rounds, 1 bar"
5 rounds for time:
5 deadlifts (135/65)
5 bent over rows
5 hang power cleans
5 thrusters
5 push-ups with hands on bar

Use 1 barbell for all 5 movements, so you may have to scale the weight down to a weight you can manage on your weakest movement.

Compare to 21/21/09

Friday, March 12, 2010

HAWAII SECTIONALS!

The WOD's for the Hawaii Sectionals have been posted! Here is what is in store for Team RFM this weekend:

WOD 1 (Saturday) "Nasty Girls"

3 Rounds for time:
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95lbs)

WOD 2 (Saturday) "Skill Session A"

1. Unbroken Kipping Pull Ups (30/20)
2. 10 Unbroken Overhead Squats (135/95lbs)
3. Unbroken One-legged Squats - each leg (10/6)
4. 45 20-inch Box Jumps completed in one minute
*5. Unbroken Hand Stand Push-ups (2/4)

* Men use paralettes for HSPU while women complete reps from the floor.
** All tests are pass/fail. Each athlete has one chance at each test. Successful execution of each movement awards the athlete 2 points.

WOD 3 (Saturday)

For time:
150 Double-unders
9 Deadlifts (315/185lbs)
100 Double-unders
6 Deadlifts (315/185lbs)
50 Double-unders
3 Deadlifts (315/185lbs)

WOD 4 (Sunday) "Skill Session B"

1. 500m Row (sub 1:35/1:50)
2. L-Sit Hold (25/15sec)
3. 1 Squat Clean & Jerk (225/135lbs)
4. Punchbowl Loop Run - approx 900 meters (sub 2:30/2:50)
5. 20 foot Rope climb no feet

WOD 5 (Sunday) "The Gauntlet"

30 min time limit. Athlete with the highest number rounds of Cindy at the end wins.

"Jackie"
1000M Row
50 Thrusters (45# Men/ 30# Women)
30 Pull-ups

- then -

"Karabell"
10 rounds
3 Snatches (135# Men/85# Women)
15 Wall Ball (20# @ 10 foot target/16# @ 8 foot target Women)

- then -

AMRAP of "Cindy" in the remaining 30 minutes

So the programming for this event has drawn a lot of attention from the CrossFit community. Some say the programming is the best yet for any of the sectionals world-wide, while others are saying it is too much volume or too difficult for a sectionals event. There is even one comment that this programming looks harder than the 2009 CrossFit Games!

I can honestly say that I went through all 5 stages of grief in the hours following the posting of the WOD's:

1. Denial - "No way, this has got to be a mistake. This can't be what we have to do this weekend."

2. Anger - "Who the f$%# programmed this anyway? Are they trying to kill us?"

3. Bargaining - "Maybe I can just do 3 of the 5 WOD's."

4. Depression - "I am going to die."

5. Acceptance - "It's gonna be fun. We are gonna work our asses off and in the end we will complete it and know what we need to work harder on in our training. It's gonna be a great weekend!"

It is with this final level of acceptance that we are heading over to Oahu to proudly represent CrossFit RFM. The three of us will give 110%, try our hardest, do our best. We are thankful for all of the support from our members and hope to do you all proud.

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Reminder: there will be no p.m. classes on Friday. Kristi will still be coaching the 9 a.m. class.

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WOD for Friday:

Strength:

Dips 3-3-3-3-3 (bench, bar, or ring dips. Try to add weight to each set.)

Conditioning:

AMRAP in 12:00 min.

3 Hang Power Snatch

6 Pull-ups

12 Overhead Walking Lunges (6 ea leg) (45#/25#)

Thursday, March 11, 2010

REST DAY

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A couple of announcements:

• There will be no p.m. classes on Friday and no class on Saturday as we will be heading over to CrossFit Oahu for the Sectionals. The 9 a.m. class on Friday will go on as scheduled.
• Starting Monday, March 15, the 5:00 hour will be for the On-Ramp class. So for those of you who have been coming at 5:00, we ask that you now attend the 6:00 class. Thank you for your flexibility.

Wednesday, March 10, 2010

Pam has been on a PR tear lately. Here she is setting a new PR on the back squat.

We all know the feeling Len.

Our newest and youngest member (12 y.o.) Thomas working his pull-ups.

Strength:
Back squat 3-3-3-3-3
For those with an established 1RM you can use these percentages:
3@63%
3@70%
3@77%
3@85%
3@93%

Conditioning:
"Annie"
50-40-30-20-10 reps for time of:
Double unders
Sit-ups

For some "Annie" inspiration watch CrossFit firebreather Chris Spealler in action:

Tuesday, March 8, 2010

WOD:
3 rounds for time:
Run 400 meters
25 box jumps (24"/20")
8 push presses (135#/95#)

Scale box height and push press weight according to your strength and fitness level.

Monday, March 8, 2010

Team RFM
Oran, Robert, and Frank will be representing RFM this weekend at the CrossFit Sectionals/Hawaii's Fittest Athlete competition. It will be real interesting to see where we stack up compared to the rest of the state.

Strength:
Power Clean 3-3-3-3-3

Conditioning:
21-15-9 reps of:
Front squats @ 75% of bodyweight
Pull-ups

Scale front squat load and pull-ups assistance as needed.

Saturday, March 6, 2010

For time:
21 Hang Power Cleans (55% of 1RM)
21 burpees
Run 200 meters
15 Hang Power Cleans (55% of 1RM)
15 burpees
Run 400 meters
9 Hang Power Cleans (55% of 1RM)
9 burpees
Run 800 meters

Friday, March 5, 2010

Calm before the storm

Strength:
Dips 5-5-5-5-5

Ring dips, bar dips, or bench dips.

Conditioning:
AMRAP in 10:00:
7 front squats
7 push presses
7 sumo deadlift high pulls

Men's load 95#, women's load 65#. Scale as needed.

Wednesday, March 3, 2010

Strength:
Back Squat 5-5-5-5-5

For those of you with an established 1RM you can use these percentages:
5 @ 55%
5 @ 63%
5 @ 70%
5 @ 77%
5 @ 85%

Conditioning:
4 rounds:
Run 400 meters
12 Deadlifts @ bodyweight

**Scale deadlift weight if it is more than 55% of your 1RM.

Tuesday, March 2, 2010

Sherman has graduated from the On-Ramp. We have the feeling he will be breaking some strength records in the gym.

The 9:00 crew was re-visited by Jocelyn, Dave, and Brian from CrossFit Brio; and Doug and Jackie from Dublin, CA.

WOD:
"Running Jackie"
For time:
Run 800 meters
50 thrusters (45#)
30 pull-ups

compare to 12/29/09.

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Banana Pancake Recipe

3-4 apple bananas
1 whole egg
1/2 cup almond or walnut meal

Mash bananas. Mix in egg and walnut/almond meal. Fry pancakes in coconut or olive oil.