Monday, November 1, 2010

Wendler 5/3/1 is back!!!

A. Shoulder Press
5 reps @ 65% of working weight
5 reps @ 75%
5+ reps @ 85%

B. AMRAP in 10:00:
10 burpees
10 push-ups
10 ring dips

Rest Day

 Mary, Kehau, Tara, and Kawelau take on Kalsu

Sunday 10/31/10:

REST DAY

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Everyone have a happy and safe Halloween!

Saturday, October 30, 2010

Saturday Sweat Fest:

"Kalsu"
100 thrusters for time.
Every minute on the minute do 5 burpees.

This has been called one of the toughest CrossFit WOD's ever. You definitely need to be smart in how you approach this. Choose a weight that will be manageable for you. Have a plan on how you will break up the reps.

Friday, October 29, 2010

Larry in the middle of his row

WOD for 10/29/10:

A. 5 sets:

3 high hang cleans + 3 push presses

Try to increase the weight each set

B. 21-15-9:

Kettlebell swings (53#/35#)

Pull-ups

Box jumps (24"/20")

Wednesday, October 27, 2010

 D-Meyer smokin' the runs

Ken gutting it out

The crew gets some post WOD mobility work

WOD for 10/27/10:

A. 5 sets:

3 high hang snatches + 3 overhead squats

Keep the weights to where you can do the sets smooth and solid. 

B. 4 rounds of the dumbbell complex:

5 push-ups (with hands on dumbbells)

5 renegade rows right arm

5 renegade rows left arm

5 deadlifts

5 hang power cleans

5 squats

5 push presses

Loading is 40% of bodyweight for men, 30% of bodyweight for women.

Tuesday, October 26, 2010

The 6:00 class doing their dumbbell hang cleans

WOD for 10/26/10:
Against a 18:00 running clock, every 3:00 complete:
Run 400 meters
20 AbMat sit-ups

This is a total of 6 rounds. There is a 5 burpee penalty to be completed at end of workout for every round not completed within the 3 minutes. 

Monday, October 25, 2010

Kehau makes an appearance on the CrossFit mainpage this weekend! Check it out:
http://media.crossfit.com/cf-video/CrossFitHawaii_WOD101024.wmv
http://media.crossfit.com/cf-video/CrossFitHawaii_WOD101024.mov

WOD for 10/25/10:
A. 5 sets:
3 Front squats + 3 jerks

B. 15-12-9 reps of:
Dumbbell hang cleans (use dumbbells totalling 40% of bodyweight)
Knees to elbows
Ring dips

Saturday, October 23, 2010

Despite suffering a major wardrobe malfunction, Rod improvises and powers through the WOD.

(Yes those are Power Rangers on his towel!)

WOD for 10/23/10:

6 rounds for time:

Run 200 meters carrying kettlebell (53#/35#)

15 kettlebell swings

Every time you have to put the kettlebell down during the workout you must complete a 5 burpee penalty before continuing.

Friday, October 22, 2010

Kenna and Jun pulling under their dumbbell snatches

WOD for 10/22/10:

A. Snatch skill transfer exercises
3 sets of:
3 overhead squats
3 pressing snatch balance
3 heaving snatch balance
3 snatch balance

B.  3 rounds:
Run 400 meters
15 overhead squats (95/65)

Wednesday, October 20, 2010

WOD for 10/20/10:

A. 5 sets:
3 High hang cleans + 3 push presses

Try to work up to weight 5-10# greater than last time. 


B. 5 rounds:
10 dumbbell hang power snatches (5/side) @ 20% of bodyweight
20 double unders

Sub for double unders is lateral jumps over parallette. This is designed to be a sprint. Goal finish time is 5-6 minutes.

Tuesday, October 19, 2010

Bob fights for his pull-ups

Ken working the pistol squats

WOD for 10/19/10:

AMRAP in 3:00:
3 thrusters (115#/85#)
6 Box jumps (24”/20”)
9 KBS (53#/35#)
Rest 1:00
Repeat for total 5 rounds

Scale weights to a load that is challenging but will allow you to keep moving throughout the 3 minutes.

Monday, October 18. 2010

If you haven't bought this book yet, do it now! It could change your life...literally.

 WOD for 10/18/10:
A. 5 sets:
3 high hang snatches + 3 overhead squats

B. AMRAP 10:00:
5 handstand push-ups
10 pistols (5/side)
15 pull-ups

DMeyer's Amazing Transformation

After 30 days of strict paleo, Derek is now a lean and mean CrossFit machine. Check out his blog on his CrossFit and Paleo experience and see his amazing before and after pics. Awesome stuff DMeyer! We are really proud of you!

Saturday, October 16, 2010

WOD for 10/16/10:

In 5:00:
Run 400m
21 KBS (53/35)
12 pull-ups

Rest remainder of time and repeat every 5:00 for total 5 rounds.

Friday, October 15, 2010

WOD for 10/15/10:

A. 5 sets:
3 Front squats + 3 Jerks

B. 12-9-6-3 reps of:
Deadlift
Push-ups

Recommended deadlift load: beginners - 1.0x bodyweight, intermediate - 1.25x BW, advanced - 1.5x BW
Push-ups: beginners - standard, intermediate - dynamic, advanced - clapping

Thursday, October 14, 2010

Rest Day

Wednesday, October 13, 2010

The 6:00 crew was all smiles after the WOD on Monday

WOD for 10/13/10:

A. 3 sets:

3 Overhead squats

3 Pressing snatch balance

3 Heaving snatch balance

3 Snatch balance

Try to increase your loads from the last time, but only if your form is solid. 

B. AMRAP in 10 minutes:

12 Dumbbell push-presses (35/25)

12 Ring dips

If you can't do ring dips then sub bar dips or bench dips.

 ****************************************************************

If you haven't yet, click on Hot Rod's blog link "I Hate Cardio".  You'll find it very amusing as he takes you through the lighter side of training at CrossFit RFM.  FUN STUFF...a must read for RFM Ohana!

Tuesday, October 12, 2010

A classic WOD for Tuesday:

4 rounds for time:
Run 400 meters
50 squats

Monday, September 11, 2010

**REMINDER**
There will be no 6 a.m. class Monday. All other classes will run as scheduled.

WOD for 10/11/10:

A. 5 sets:
3 High hang cleans + 3 push presses
Video courtesy of Catalyst Athletics

B. 15-12-9-6-3 reps of:
Kettlebell swings (53#/35#)
Burpees

WOD for 10/9/10:
For time:
Run 800m
40 box jumps (24"/20")
30 knees to elbows
20 dumbbell hang power cleans
10 handstand pushups
Run 800m

Friday, October 8, 2010

Brad has some legit burpees. Freddy Camacho would be proud.

WOD for 10/8/10:

A. 5 sets:

3 high hang snatch + 3 overhead squats

(video courtesy of Catalyst Athletics)

B. 4 rounds for time:

12 thrusters (95/65)

12 pull-ups

12 double unders 

Scale thruster load according to your strength and fitness level. Sub for double unders is lateral hops over barbell or parallettes. 

Wednesday, October 6, 2010

Ken inverted

WOD for 10/6/10:

A. 5 sets:

3 front squats + 3 jerks

Each set you will do 3 front squats then 3 jerks. Try to increase your load each set. 

B. AMRAP in 10:00:

3 Handstand push-ups

5 deadlifts (225/155)

10 burpees

Scale HSPU and deadlift load according to your fitness level.

Tuesday, October 5, 2010

HOT ROD

Rod has been on a mission to get himself back in shape and really been pushing himself lately. As a former reporter for KHNL and the Star Bulletin, he has been putting his journalism skills to use by writing about his quest for fitness on his blog I Hate Cardio. There is some really funny stuff on there, give it a read!

WOD for 10/5/10:
A. Practice handstand holds for 10 minutes

B. 5 Rounds for time:
30 Sit-ups
20 Box jumps (24"/20")
10 Pull-ups

New Cycle

We are about to start a new training cycle. For the last 5 months we have been building a strength base through the Wendler 5/3/1 program. We think it's fair to say that most, if not all, of us have seen dramatic improvements in our strength levels. Now for the next 8 weeks we will be shifting gears and doing an Olympic weightlifting cycle. Some of you may be asking, “why Olympic lifting?” The Olympic lifts (snatch and clean & jerk) are unique in their requirement of many of the aspects of fitness: strength, speed, power, coordination, accuracy, balance, agility, and flexibility. There are very few movements that can pack such a powerful punch. We believe that the oly lifts are one of the best ways to build overall fitness and athleticism.

So how will this new cycle work? The first four weeks is designed to expose you to the lifts and some associated skill-development exercises. The goal here is to build your confidence and competence in the movements. There will be a pairing or sequencing of movements that will be performed for 3-5 sets. In this stage developing technique take precedence over strength, so LEAVE YOUR EGO AT THE DOOR. You should start with light weights (PVC or empty bar) and only increase the load when you can complete the prescribed repetitions with absolutely solid technique. Each week we will seek to increase the weight, but only to the degree that you can keep proper form and range of motion. So be patient, keep your loads manageable, and build a good foundation for the next stage when we will incorporate more complex movements and more actual Olympic lifting.

Each training session will begin with a group warm-up which will include the Burgener warm-up every day. On Mondays, Wednesdays, and Fridays we will then move to our Olympic lifting and skill development work, followed of course by the metcon, and finally a cool-down and some mobility work. Tuesdays and Saturdays will be conditioning days.

This is a good time to talk a little about lifting etiquette. We have four platforms so we can have up to four lifters working at a time. If it is not your turn to lift we ask that you stay off the floor and onto the sides of the gym or sitting on the benches. The Olympic lifts are very technical and take a lot of concentration and focus and we want to eliminate as many of the distractions as we can and keep everyone safe. Use the time waiting for your turn to visualize your lifts and be ready to go as soon as you're up, knowing what load you will be using for your turn. This will help to keep the flow of the gym going.

This should be a fun and exciting cycle!

For those of you trying to look better nekked and afraid that Olympic lifting won't help you meet those goals:

And for any females afraid that lifting heavy weights will make them look too "manly":

WOD for 10/4/10:

A. 3 sets:
3 overhead squats
3 pressing snatch balance
3 heaving snatch balance
3 snatch balance
 Exercise videos courtesy of Catalyst Athletics

Start with PVC or empty bar, increasing load each set ONLY if you are able to complete the prior set with absolutely solid technique. 

B. 3 rounds for time:
10 front squats (men = bodyweight/women = 0.75 bodyweight)
Run 400 meters

Scale front squat load as needed. 

Saturday, October 1, 2010

Workout to be announced....see you tomorrow!