Happy New Year!!!

A new gym, Winter Strength Challenge, Mary at the CrossFit Games, Fight Gone Bad, Barbells for Boobs, Michael Jackson dance party, Strongman/Strongwoman Contest, yoga, olympic weightlifting, karaoke, epic Halloween & Christmas parties........what a 2011 it has been. A big mahalo to each and everyone of our RFM ohana and friends for helping to make RFM what it is! Have a safe new year and we'll see you all in 2012!

**Reminders: 

- No classes on Monday 1/2/2012

- Starting Tuesday we will be adding a 4:00 pm class

Just a few of the images of 2011...

Saturday, December 31, 2011

THE LAST WORKOUT OF 2011!

What other workout would be better to wrap up 2011 then...

"Fran"
21-15-9:
Thrusters
Pull-ups

**Reminder: No yoga class

What was your best RFM memory from 2011? Let's hear 'em! Post to comments.

Friday, December 30, 2011

AMAZING....


Workout for 12/29/11:
A. Press
40% x 5, 50% x 5, 60% x 5

B. 3 rounds:
In 2:30 complete:
200 meter run
20 KB swings
AMRAP box jumps
Rest 1:30 between rounds
Score is total box jumps completed

Wednesday, December 28, 2011

Workout for 12/28/11:
A. Back Squat - deload
40% x 5, 50% x 5, 60% x 5

B. 4 rounds:
10 dumbbell thrusters
Run 400 meters
Rest 2:00 between rounds
*Score is total time to completion minus the 6 minutes rest time

Tuesday, December 27, 2011

Deload Week

We've touched on the importance of taking deload periods in your training before in this post. Every 4th week we take a deload week. Do you really need to deload? YES! The human body is an amazing machine that can adapt to all kinds of stress, but even it has it's limits. During this lighter week you will give your muscles, nervous system, and mind a chance to recover and prepare for the new cycle to come. Deloading applies to the metcons as well, so take each workout at a lower intensity and focus on your form and mobility (which you should be doing every workout anyways). Don't worry, you won't get weak or out of condition by deloading, and next week we will hit it hard again.

**HOLIDAY SCHEDULE**

Tuesday 12/27 - 6:00 am, 8:00 am, 5:00 pm, 6:00 pm
Wednesday 12/28 - 6:00 am, 8:00 am, 5:00 pm, 6:00 pm
Thursday 12/29 - CLOSED
Friday 12/30 - 6:00 am, 8:00 am, 5:00 pm, 6:00 pm
Saturday 12/31 - 8:30 am, NO YOGA
Sunday 1/1 - CLOSED, HAPPY NEW YEAR!
Monday 1/2 - CLOSED  **A WOD will be posted for you to perform at home**
Tuesday 1/3 - 6:00 am, 8:00 am, 4:00 pm, 5:00 pm, 6:00 pm
**Starting Tuesday 1/3 we will be adding a 4:00 pm class to the schedule

Workout for 12/27/11:
A. Deadlift (deload)
40% x 5, 50% x 5, 60% x 5

B. For max reps:
Max pull-ups in 5:00
Rest 0:30
Max wall ball shots in 4:00
Rest 0:30
Max sit-ups in 3:00
Rest 0:30
Max double-unders in 2:00 (if scaling to singles, divide total by 3)
Rest 0:30
Max push-ups in 1:00

Monday, December 26, 2011

**REMINDER: THERE WILL BE NO CROSSFIT CLASSES ON MONDAY**

However...here is a workout that all of you can perform at home. Post your scores to comments.

AMRAP in 10:00:
5 push-ups
10 sit-ups
15 squats
Run 200 meters

MERRY CHRISTMAS

MERRY CHRISTMAS TO ALL OF OUR RFM OHANA AND FRIENDS!

Saturday, December 24, 2011

Saturday 12/24/11:
"12 Days of Christmas"
1. 100 meter run
2. dumbbell push press
3. pull-ups
4. lunge steps
5. sit-ups
6. push-ups
7. air squats
8. KB swings
9. toes to bar
10. box jumps
11. wall balls
12. burpee star jumps

Performed just like the song...so you start with a 100 meter run; then 2 push presses and a 100 meter run; then 3 pull-ups, 2 push presses, and a 100 meter run; etc. 

Friday, December 23, 2011

HOLIDAY SCHEDULE:

Saturday 12/24 - CrossFit class 8:30 a.m., Yoga 9:45 a.m.

Monday 12/26 - Gym closed - no classes

Saturday 12/31- CrossFit class 8:30 a.m.

Monday 1/2 - Gym closed - no classes

Patty sets a new deadlift PR!

Friday 12/23/11:
A. Back squat
ME: 1-1-1-1-1
LV: 10-8-6-6-6

B. 3 rounds:
5 deadlifts
5 hang power cleans
5 front squats
5 push press
*Use one barbell for all movements

Cashout: Barbell roll-outs 4x5

Wednesday, December 21, 2011

Erin and Joe....husband and wife repping their gyms (RFM and CrossFit Buffalo)

Wednesday 12/21/11:
A. Deadlift
ME: 1-1-1-1-1
LV: 10-8-6-6-6

B. 3 rounds:
In 3:00
Run 200 meters
10 power cleans
AMRAP burpees in remaining time
Rest 1:00 between rounds

C. Cashout: single leg romanian deadlift 2x10 each leg

Workout for 12/20/11:

A. 5 legless rope climbs
or

10 pull to stands

Kehau and Kristi with CrossFit "OG" Annie Sakamoto at the 2011 CrossFit Games.

B. "Annie"

50-40-30-20-10 reps for time of:

Double unders (x3 singles)

Sit-ups

AN RFM CHRISTMAS...

DJ's, disco lights, huge video screen, 4 tables of ono grinds, Sole Claus, limbo, gigantic dice, Christmas games, dancing, karaoke, Tutti Frutti Kahului, and the RFM Ohana.....makes one helluva EPIC Christmas Party! Huge MAHALO to Val and Nalani for sponsoring such a fun and amazing event and to all of you who brought generous amounts of food and drinks!!! What wonderful memories were created.