Oran on Top

Our own Oran Satterfield is up on the roof of Safeway in Kihei for the Cop on Top program. Their goal is to raise $10,000 for Special Olympics. Oran will be up on the roof till 6 p.m. Saturday, so lets all get down there, support Oran, and make a donation to Special Olympics.

Saturday, May 1, 2010

RFM does Fran from Raw Fitness Maui on Vimeo.

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BE PREPARED!

Be prepared! It’s the Boy Scouts of America motto but it also pertains to your training at CrossFit RFM. If you were playing baseball would you show up without your glove and bat? If you were playing football would you go out on the field without your helmet? Well, in your quest for fitness it’s just as crucial to be prepared, and for any CrossFitter this means having a properly equipped gym bag. We compiled this list of things that should be in your gym bag to keep you ready to take on any workout that may come up:

1. Water. We can’t even begin to stress how important hydration is on your health, wellness, and performance. Even a 1% deficit in hydration can negatively affect your performance. And we all know how much fluids we lose during our workouts. So bring a BIG bottle of water. Shoot, make it TWO big bottles. Drink before, during, and after your workout.

2. Shoes. While we are totally cool with you training barefoot, certain movements and workouts will require the proper footwear. For strength training we recommend weightlifting shoes, indoor soccer shoes, or the old faithful Chuck Taylors. For running and metcons you can make your own decision on what will suit you best, whether it is running shoes, crosstrainers, Vibrams, or whatever.

3. Towel. While we are all about community and sharing, we are not about sharing DNA. Wipe up any sweat, blood, or any other bodily fluids that you leave around. Also, the rags we have behind the desk are exactly that…RAGS. They are used to wipe down the whiteboards and clean the equipment. They aren’t towels!

4. Long socks. You just never know when we will be doing deadlifts or deck cleans. And unless you don’t mind the scraped shin look, then you should have a pair of long socks ready to go.

5. Extra socks. Because how many times have you gone to the gym and realized that you brought your shoes but forgot your socks?

6. Extra shorts. Just in case you have one of those moments where you are in the middle of a set of back squats, hear a ripping sound, and suddenly feel a draft of cool air!

7. Jump rope. They are cheap, so find that perfect rope for you and bring it with you in your bag everyday.

8. Tape. To tape you hands for high rep pull-ups, your wrists for overhead squats, or to cover those nasty rips and tears.

9. Band-aids, New Skin, antibiotic ointment. Because rips and tears happen and you want to be ready.

10. Tennis ball. To roll out those tender spots on shoulders, back, quads, hamstrings or anywhere else that needs it.

11. Personal equipment. This includes gloves, hand guards, belts, knee sleeves, braces or whatever.

12. Post workout snacks. Nuts, fruit, jerky, protein powder, etc. So you can refuel as soon as possible after your workout.

13. Stop watch. While we do have the main clock and timers in the gym, you never know when you might need it for a WOD outside the gym or if you are running on your own.

14. Callus shaver/Ped Egg. Pick them up for cheap at Walmart. Keep those calluses shaved down to prevent tearing.

15. Rubber bands/scrunchies for the girls (or guys that sport the longer do’s):

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WOD for 5/1/10:

For time:
12 Dumbbell Hang Power Cleans
2 Burpees
10 Dumbbell Hang Power Cleans
4 Burpees
8 Dumbbell Hang Power Cleans
6 Burpees
6 Dumbbell Hang Power Cleans
8 Burpees
4 Dumbbell Hang Power Cleans
10 Burpees
2 Dumbbell Hang Power Cleans
12 Burpees

*Suggested loading is 40% bodyweight.
Example: If you weigh 150 lbs you would use (150 x 0.4/2) = 30 lb dumbbells

Friday, April 30, 2010

Strength:
Shoulder press 3-3-3-1-1-1

Conditioning:
borrowed from Freddy C. and CrossFit One World:

• Run 400 meters for time

-Recover and then-

• 100 dumbbell shoulder to overhead in any manner (M:25#/W:15# or less) for time. Stopping for longer than 5 seconds or putting the dumbbells on the ground constitutes a 5 burpee penalty. Add all penalties up at end and perform accumulative burpees upon completion of training.

Wednesday, April 28, 2010

Great job on Fran yesterday everyone!!!

WOD for 4/28/10:

Strength:
Overhead squat 3-3-3-1-1-1

Find your new 1RM!


Conditioning:
For time:
Run 400 meters
50 sit-ups
Run 400 meters
25 dips
Run 400 meters
50 push-ups
Run 400 meters
25 knees to elbow

Tuesday, April 27, 2010

She's baaaaaaack!

21-15-9. Thrusters. Pull-ups. CrossFitters all over the world have a love/hate relationship with this girl. She is probably the most famous CrossFit WOD ever. Just mentioning her name gets the heartrate of a CrossFitter up. She is the standard against which all other WODs are judged.
She's FRAN! And it is time for you to take her on!

"Fran"
21-15-9 reps of:
Thrusters (95/65)
Pull-ups

Thrusters must be taken from the ground. The goal is to keep this around 3-5 minutes, so choose a weight and pull-up assistance that will allow you to finish around this time.

For some extra motivation watch this classic video of CrossFit legends Greg Amundson and Annie Sakamoto facing off doing Fran.

Monday, April 26, 2010

The CrossFit Mindset (from Lalanne Fitness):

1. I will promise to do my best. My best may vary from day to day, from minute to minute. But in that minute, I will do the very best I can.
2. If I can run, I run. If I have to walk, I walk. When I am forced to crawl, I crawl. And then I rest and live to fight another day.
3. I fear no man, but I fear my workout. If I don't fear my workout, it isn't hard enough.
4. I may puke. I may cry. But I will not quit. EVER!
5. I never cheat. There is no honor in cheating. What joy can there be in a victory I did not earn?


WOD for 4/26/10:

Strength:
Clean and Jerk 3-3-3-1-1-1

Conditioning:
AMRAP in 3 minutes:
4 handstand push-ups
10 kettlebell swings (53/35)
15 squats

Rest 1 minute, and repeat for a total of 4 cycles.

Happy Birthday Derek!

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Here's to you Derek:

Run 400m for time
Rest 5 minutes
-then-

"Cindy Sprints"

AMRAP in 4:00
5 pull-ups
10 push-ups
15 squats

Rest 90 seconds and repeat for a total of 3 cycles. Pick-up each cycle where you left off. Score = total rounds of Cindy completed.

Friday, April 23, 2010

Images of the WOD from Wednesday

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We had the pleasure of getting to workout and then hang out with Chris and Tina Michelmore, owners of CrossFit Moxie. It is a testament to the CrossFit community that we can meet such legit, good people from all over the world, train together, and exchange ideas so freely. Chris and Tina were so open as we talked about things from running a CrossFit affiliate to training methods. We learned a lot from their visit, and you can bet that we will be staying in touch with CrossFit Moxie. We also want to wish Chris good luck as he prepares for the upcoming NorCal Regionals!

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WOD for 4/23/10:

Strength:
Shoulder press 5-5-5-3-3-3

Conditioning:
21-15-9 reps of:
Deadlift (225/185)
Dumbbell push press (35/25)

This workout is designed to be a sprint, so scale the weights as needed according to your strength and fitness levels.

Wednesday, April 21, 2010

Images of "Nasty Girls"

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Here's RFM's marathoner extraordinaire Trudy relaxing after the Boston Marathon. Job well done Trudy! Looking forward to seeing you back in the gym.

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WOD for 4/21/10:

Strength:
Overhead squat 5-5-5-3-3-3

Conditioning:
Complete for max reps:
Thrusters (95/65) x 1 minute
Rest 1 minutes
Sit-ups x 1 minute
Rest 1 minute
Box jumps x 1 minute
Rest 1 minute
Kettlebell swings (53/35) x 1 minute
Rest 1 minute
Burpees x 1 minute

Score is total reps for all 5 movements.

Tuesday, April 20, 2010

Wall ball fun

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CONGRATULATIONS TRUDY!!!

Trudy lived her dream today as she completed the Boston Marathon in 4:25.30. We are all so proud of you Trudy!


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WOD for 4/20/10

"Nasty Girls"
3 rounds for time:
50 squats
7 muscle-ups
10 hang power cleans (135/95)

For muscle-ups subs/scaling the first option will be kneeling muscle-ups (we will demo this in class and give you a chance to practice), the second option will be the Hawaii sectionals sub of 14 pull-ups.

Robert's note: The original "Nasty Girls" video on CrossFit.com is a classic (check it out here and here). I think it was the first CrossFit video I ever showed to Kristi. We both were amazed at the strength and mental fortitude of the girls on the video as they toughed it out. I also remember showing it to Kats and Lori and having them say that they could NEVER do that. Look how far we all have come.

Monday, April 19, 2010

We are moving into a new strength cycle. This cycle will be slightly different from the last few as it will be only 2 weeks long instead of 3 and will have a different rep scheme.

Strength:
Clean & Jerk 3-3-3-1-1-1

We have been training the components of the clean & jerk through the last few cycles. Now it is time to put it all together. The clean can be either a power clean or a squat clean. The jerk can be a push jerk or split jerk, whichever you are comfortable with. With this rep scheme, work your way up to a heavy set of 3, then continue to add weight and work to a max effort single. On the 3-rep sets, you should drop the weight (controlled of course) and then reset between each effort.


Conditioning:
4 rounds for time:
40 double unders (3x single unders)
30 box jumps (24"/20")
20 wall ball shots (20# to 10' target/10# to 8' target)

Saturday, April 17, 2010

WOD:
"Helen"
3 Rnds for time:
Run 400m
21 Kettle bell swings (53/35)
12 Pull-ups

Friday, April 16, 2010

GOOD LUCK TRUDY!

RFM member Trudy Shuman (pictured above on right with her On-Ramp classmates Estelle and Yaju) will be heading up to Massachusetts to compete in the prestigious Boston Marathon on Monday. She was featured in an article in the Honolulu Advertiser today. Check it out here. We want to wish Trudy good luck and know that her RFM family will be cheering for her.

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NEED HELP?

Want to improve your snatch technique? Feel like you need to tighten up your kipping pull-ups? Have an athletic event coming up that you need to dial in your training for? Do you want to train for the CrossFit games? Sometimes we have individual needs and goals that cannot be addressed during the group workouts. If you have something you want to work on beyond our group workouts, come and talk to your coaches about your goals and schedule a personal training session. Personal training sessions are 1-on-1 for $50/hour or 2-on-1 at $40/hour each if you have a friend with similar training needs. In these sessions you will receive individualized attention to address any specifics you want to work on. These sessions are a great investment toward your fitness goals.

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WOD for Friday 4/16/10:

Strength:
Bench Press 1-1-1-1-1

This wraps up another strength cycle so hit it hard and set a new PR!

Conditioning:
5 rounds:
5 handstand push-ups
15 knees to elbows
Run 200 meters

-Scaling for handstand push-ups are with band assist or piked off of a box. If unable to do handstand push-ups at all, sub dumbbell shoulder presses.
-Scaling for knees to elbows is ball-ups (tuck knees to chest and get your butt up as high as you can)

Wednesday, April 14, 2010

Strength:
Front squat 1-1-1-1-1
Go for a new PR!

Conditioning:
For time:
Run 400 meters
40 kettlebell swings (53#/35#)
40 box jumps (24"/20")
Run 400 meters

Tuesday, April 13, 2010

Skill: V sit hold
Progression: Tuck, L-sit hold
Partner up, while one partner performs V sit hold, other partner "spots" by kneeling next to active partner, placing one hand on the lower lumbar spine and other hand placed on calf. Give assist as needed. Hold V-sit for 5 seconds, alternating partners, until you both have a total of 30 seconds of holds.

Conditioning:
"Tabata Something Else"
Tabata:
Pull-ups
Push-ups
Sit-ups
Squats

A tabata interval is 20 seconds of work to 10 seconds of rest for 8 rounds. So you will do as many reps of each movement as you can in 20 seconds, rest 10 seconds, and repeat for 8 rounds per movement. This workout is a total of 32 rounds. There is no rest between movements. Score is total reps completed.

Monday, April 12, 2010

WE'RE BAAAAAAAAACK!

This week we will be finishing up another strength cycle. Let's hit some new 1RM's! Look forward to learning some new gymnastics skills starting Tuesday.

Workout for Monday 4/12/10:

Strength:
Jerk 1-1-1-1-1
Go for a new max!

Conditioning:
3 rounds for time of:
5 overhead squats (60% of 1RM)
7 burpees
15 jumping pull-ups

Rest 90 seconds and repeat for a total of 3 cycles.

Since everyone will be finishing their 3 rounds at different times, it will be a good idea to bring your own stopwatch for tomorrow's workout.

***While explaining to the 9am class how to perform the jumping pull-ups, there was concern about the possibility of getting rhabdo from lowering yourself down slowly from the top of the pull-up. Rhabdo may occur when the motion is performed with a slow eccentric lowering from the top at high reps. What was explained and demonstrated by Kristi was that we want a controlled lowering from the top of the pull-up to protect the shoulder joints from a rapid descent. This is different from an eccentric lowering. The movement should be performed with active muscle the ENTIRE time. Do not drop from the top like a rag doll or a dead fish! Perform these movements safely and correctly, your shoulder joints will thank you.

Saturday April 10, 2010

3 rounds for time:
Run 800 meters + burpees & sit-ups.
Keep running clock and at end of each run do burpees and sit-ups equal to minute on clock.
For example, if first run time is 3:40 do 3 burpees and 3 sit-ups. If 2nd round time is 9:30 do 9 burpees and 9 sit-ups, etc. Post total time and number of burpees and sit-ups to comments.
Sent from my Verizon Wireless BlackBerry

Friday, April 9, 2010

We are having a lot of fun and learning a lot at the gymnastics cert. Coach Tucker is a great coach and a really nice guy. Be ready to learn some new skills and drills when we get back. Here are some pics from today:

Us with Coach Tucker

Kristi showing a hollow position in ring support

Robert attempting an iron cross

Hey Derek....does this guy look familiar? We got to meet Andy and his wife from CrossFit Salem.

WOD for Friday 4/8/10:
AMRAP in 15 minutes:
200 meter run
25 double unders (x3 for single unders)
25 squats

Thursday, April 8, 2010

REST DAY

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Some random musings....

*Being in the Las Vegas casinos really made us realize something. As we took breaks from feeding all our money into the video poker machines, we looked around and couldn't help but notice how many overweight, chain smoking people there were. These people had a hard time simply getting in and out of the chairs in front of the machines. They would get out of breath by walking to the elevators. Sad state of affairs. Now contrast that to this picture:
This is Kristi running up 120 steps at Hoover Dam (there were many more). She could have simply chose to ride the escalator to the top but didn't. Without breaking a sweat, and without having to stop to catch her breath afterwards.....this is why we CrossFit! The real reason she says that it was the least she could do to pay tribute to the many that gave their lives while constructing the dam.

...and yes, she totally could have caught this guy if he fell...and then pushed jerked him back up into position! HAHA!

SPREAD THE ALOHA!

*As we visit other CrossFit boxes, it really struck us how important the sense of community is to a successful affiliate. Without that community we would be just another gym. So we want to impress on each of you how important we think it is to be an active part of our community. When new people show up, whether they are visiting CrossFitters from out of town or people coming in for their intro class or On-Ramp, we want each and every one of you to introduce yourself and make them feel welcomed. By doing this you will help to nurture our community as well as help the CrossFit community as a whole grow stronger.

*We went down to CrossFit Invictus to get in a WOD today. We had been following their blog for quite a while so we were pumped to get to go check them out in person. Invictus has one helluva cool box filled with cool people. We did this WOD:

Three sets of:
Weighted Pull-Ups x 4-6 reps
Rest 90 seconds
L-Sit Holds x 30-60 seconds
and then,
Four rounds for time of:
Snatch x 3 reps @ 85% of your 1-RM
Pull-Ups x 15 reps
Anchored Sit-Ups x 30 reps

Fun stuff. We are hoping to get down there again soon!

Here we are at CrossFit Invictus with coaches CJ Martin and Calvin Sun.

*** Also want to let cousin Warren know (who should be reading this right now) like I told him earlier, he has a spot at CrossFit RFM reserved just for him! See you when we get back!

Wednesday, April 7, 2010

We hope that everyone is getting some good workouts in or at least getting a week's worth of good rest. Keep posting your results to the comments so that we can check in and see how you guys are doing.

WOD for Wednesday 4/7/10:
Something very appropriate for us to post since we are in Las Vegas...

"Blackjack"
20-19-18-17...1 reps of push-ups
1-2-3-4...20 reps of sit-ups

Alternate push-ups and sit-ups, so for round 1 you will do 20 push-ups and 1 sit-up, round 2 you will do 19 push-ups and 2 sit-ups, and so on until you finish with 1 push-up and 20 sit-ups. Each round should have a total of 21 reps. Post your time to comments. Have fun!

Tuesday April 6, 2010

5 rounds for time of:
10 burpees
Run 100 meters (330 feet)
10 clapping push-ups
Run 100 meters
10 tuck jumps
Run 100 meters

Sent from my Verizon Wireless BlackBerry

Sunday, April 4, 2010

Robert hitting the WOD at CrossFit Las Vegas.

WOD for Monday 4/5/10:
"Death by 10 meters"

Mark off 10 meters (~33 feet). With a continuously running clock do one 10 meter sprint the first minute, resting for the remainder of the minute, two 10 meter sprints the second minute, three 10 meter sprints the third minute, and so on...... continuing until you are unable to complete the required number of sprints within the minute.

Try to make each sprint a max effort. Post number of rounds (minutes) completed to comments.

Saturday April 3 2010

For time:
50-40-30-20-10 squats
2-4-6-8-10 handstand pushups

Alternate squats and handstand pushups
Sent from my Verizon Wireless BlackBerry

Friday, April 2, 2010

So we are off for some long overdue R&R. The gym will be closed until Monday, April 12. Some of you may decide to take this week off and recuperate a bit, and that is totally cool. But for those of you who want to keep charging hard, we will be posting WOD's that require nothing more than a jump rope, some space to run, and the ultimate machine...YOUR BODY. What we would really like to see this week is for a bunch of you to get together and meet in a park, at the stadium, in someone's backyard or wherever (of course while you are all representing in your RFM shirts), push through these WOD's, and then post your times in the comments section so we can see how you are all doing. If you have any questions on the WOD's, post them to comments and we will try to answer them as quickly as we can.

We are hoping to visit CrossFit Las Vegas, CrossFit Socal, and CrossFit Invictus during the week and then we will be attending the gymnastics cert at CrossFit Brand-X. We will post updates and pictures as we go. So all of you be safe, train hard (or rest well), and we will see you all in about a week.

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WOD for Friday 4/2/10:
7 rounds for time, sprint forward and backpedal back:
Rd 1: 10 yds + 1 burpee
Rd 2: 20 yds + 2 burpees
Rd 3: 40 yds + 4 burpees
Rd 4: 80 yds + 8 burpees
Rd 5: 40 yds + 4 burpees
Rd 6: 20 yds + 2 burpees
Rd 7: 10 yds + 1 burpee

Post total time to comments.