Congratulations Marathoners!

"The body does not want you to do this. As you run, it tells you to stop but the mind must be strong. You always go too far for your body. You must handle the pain with strategy...It is not age; it is not diet. It is the will to succeed." - Jacqueline Gareau, 1980 Boston Marathon champ

Check out the finish time of your favorite athlete HERE

Congratulations to all who finished the Honolulu Marathon yesterday! What a great accomplishment. I know you are making all kinds of noises as your body is wrecked with pain as you get up out of your chair. I have a solution. Workout! Yes, I know your body is saying "yeah right, if only I could walk" but Active Rest(what a oxymoron) is the best way to speed up recovery. I have the perfect workout for you if you show up at the room today. Remember, strong and fast is not the goal, but circulation and warming the body(through movement) will help. Oh yeah and no running, I promise. We did a segment on KITV morning news today to try and encourage this very thing.

Today's Workout:

"AR"
50 Pull-Ups
200m Run
50 Wall Ball(m-20lbs/f-12lbs)
200m Run
50 Kettlebell Swings(m-70lbs/f-44lbs)
200m Run
50 Sumo Deadlift High Pulls(m-95lbs/f-65lbs)
200m Run

The Whiteboard for the week of Dec.7 - Dec.12

"Where we cannot invent, we may at least improve."Charles Caleb Colton 1780-1832, British Sportsman Writer

Good Luck to all our Marathon Runners!

When you are through improving yourself, you are out of the game. You learn until your last breath." -Richard A. Nelson

We have quite a few athletes that are competing in the Honolulu Marathon tomorrow. Many of them train for distance and others are running for "fun" and to put their CrossFit "ready for anything" skills to the test. Stories to follow. Good luck to all!

Today's Workout:

"Bucket of Suck"
15 Push-Jerks(m-95lbs/f-65lbs)
15 L-Pull-Ups
5 rounds

"5+"

"Before a diamond shows its brilliancy and prismatic colors it has to stand a good deal of cutting and smoothing."

It is always a good day to work on your weaknesses. In CrossFit and in life. Continuing to practice and doing only the things that you already excel at leaves you vulnerable in other areas. Pick 5 things in your life that you can begin improving today. Tip: It will be things that you don't like much. No one likes to do things that they suck at. Start today!

Today's Workout:

"5+"
40 Double-Under Jump Rope(x5 for singles)
30 Abmat Unanchored Sit-Ups
20 Kettlebell Swings(m-53lbs/f-35lbs)
200m Run
Max rounds in 20 minutes

"School's Out"

Commit to CANI! -- Constant And Never-ending Improvement -Anthony Robbins

Many of you have been anxiously waiting for information about this years CrossFit Games. Well the information dropped today and you can learn more by clicking here.

Today's Workout:

"School's Out"
400m Run
40 Tire Jumps(m-24"/f-20")
400m Run
30 Tire Jumps
400m Run
20 Tire Jumps
400m Run
10 Tire Jumps

"The best thing you can do is get good at being you."

A little birdie informed me that we missed Susan O.'s birthday while I was gone on my vacation. Her birthday was on December 1st(12/1). I am very proud of Susan. She has come a long way since she joined our bootcamp back in February of this year. As I recall, she started by just walking on our run intervals. She continues to amaze me as she pushes herself on every workout. She has the heart and determination of a champion and is an inspirational athlete. Happy Birthday Susan! Keep up the great work.

Today's Workout:

"Belated Susan"
12 Clean Ball(m-20lbs/f-12lbs) Medicine Ball Clean into Wall Ball
1 Burpee
every set is one less Clean Ball and 1 more Burpee until the final 12th round is
1 Clean Ball
12 Burpees

"PLR"

"Everybody can be great... because anybody can serve. You don't have to have a college degree to serve. You don't have to make your subject and verb agree to serve. you only need a heart full of grace. a soul generated by love." -Martin Luther King Jr

Our shirts are finally in. We printed the limited edition "strong arm swing" and the "original house" shirt on an American Apparel stock. We have both shirts in black or charcoal gray. They are $15 for members, $20 for non-members and $25 to ship to the mainland.

Today's Workout:

"PLR"
20 Pull-Ups
20 Dumbbell Lunges(m-40lbs/f-25lbs)
400m Run
4 rounds

Josh & Maria are CrossFit Level 1 Certified

"Everyone has talent. What is rare is the courage to follow the talent to the dark place where it leads." -Erica Jong 1942-, American Author

Congratulations to Josh and Maria for completing their CrossFit Level 1 Certification course. The did "Fran" as part of the optional WOD to finish off the first day of instruction on Saturday and a team workout for Sunday's WOD. Great job on completing the Cert.

Today's Workout:

"Dead 4 Burpees"
15 Deadlifts(m-185lbs/f-115lbs)
15 Burpees
200m Run
4 rounds

The Whiteboard for the week of Nov.30 - Dec.5

"A person with half volition goes backwards and forwards, but makes no progress on even the smoothest of roads." -Thomas Carlyle 1795-1881, Scottish Philosopher, Author

Great job to everyone returning from the Thanksgiving festivities! This is the season that people have a harder time sticking with their fitness commitments. Congratulations to all those who remain committed.

Tire Flipping Relays

"We confide in our strength, without boasting of it; we respect that of others, without fearing it." -Thomas Jefferson

Terri goes up on the wall of fame as both a member and a coach(red). Terri has brought such significant value to our membership not only as a great coach and AIS expert but as an inspirational athlete as well. She will be greatly missed. Her success will continue in Petaluma and we wish her all the best.

Today's Workout:

Tire flipping relays at open parking lot. Fun "work" day and then on to Farewell Barbecue for Terri.

Farewell Party for Coach Terri

It is time to light the grill and break out the beverages.(I prefer beervrages) This Saturday the 5th will be Terri's last time coaching in our room. She and her husband are moving back to Petaluma, CA. We will all miss her very much and want to send her off with Aloha. This will be a Potluck Party. The house will provide meat for the grill and a cooler of beer. Anyone wanting to drink something other than beer please BYOB.(Bring your own beverage) Party will be from 11am until 2pm or whenever. We are also having a tire flipping workout for the 9am & 10am class, so don't wear your favorite Lululemon on less you are okay with it getting dirty.

Today's Workout:

"Shove"

21 Knees to Elbows

21 Kettlebell Swings

21 Wall Ball(m-20lbs/f-12lbs)

400m Run

3 rounds

See August 4, 2009

"L2"

"Don't ask for a light load, but rather ask for a strong back."

So glad the CrossFit Level 2 certification is over. Learned a lot, passed, and now it's back to coaching the best members in the world.

Today's Workout:

"L2"
25 Double-Under Jump Rope(x5 for singles)
15 Front Barbell Squats(m-95lbs/f-65lbs)
200m Run
Max rounds in 20 minutes

"650 Sandwich"

"There are two ways of exerting one's strength; one is pushing down, the other is pulling up." -Booker T. Washington

Maria pulling into her big elastic kipping pull-up. Maria has a Level 1 CrossFit certification coming up this weekend. She is thinking they may do "Fran".

Today's Workout:

"650 Sandwich"
650m Run
30 Hang Power Cleans(m-95lbs/f-65lbs)
20 Sumo Deadlift High Pulls(m-95lbs/f-65lbs)
10 Burpees
3 rounds
650m Run

"No.7 Bomb"

"God is great, beer is good, people (crossfitters) are crazy"

Song by Billy Currington

Great to be back on the rock! Vacations are great! Thanks to all the coaches who covered the schedule over the holidays. I have heard great feedback. Here is a vacation photo. Beer that you can't find in Hawaii. Isn't that what vacations are all about.

Today's Workout:

"No.7 Bomb"
7 Hang Dumbbell Squat Cleans(m-40lbs/f-25lbs)
7 Burpees
7 Tire Jumps
7 rounds
See August 3, 2009

"I Can't Feel My Arms"

"Many people think of knowledge as money, They would like knowledge, but do not want to face the perseverance and self-denial that goes into the acquisition of it." -John Morely

Three coaches(John, Kimo, Josh) attended the Olympic lifting certification presented by the Burgener Family. Both Casey and Natalie Burgener competed at the 2008 Olympics in Beijing. It was a great learning experience. Top Notch!!

Today's Workout:

"I Can't Feel My Arms"
50 Wall Ball(m-20lbs/f-12lbs)
50 Push-Ups
40 Wall Ball
40 Push-Ups
30 Wall Ball
30 Push-Ups
20 Wall Ball
20 Push-Ups
10 Wall Ball
10 Push-Ups

"Flash Fri"

"I find that a great part of the information I have, was acquired by looking up something and finding something else on the way." -Franklin P. Adams 1881-1960, American Journalist, Humorist

Oh Sook half way through a powerful kettlebell swing. Nice drive through the heels and extension of the hip.

Today's Workout:

"Flash Fri"
21 Tire Jumps(m-24"/f-20")
15 Kettlebell Swings(53lbs/35lbs)
9 Push-Jerks(m-95lbs/f-65lbs)
As many rounds as possible in 20 minutes

"Nine is Impossible"

"The most important victory is not that of the individual over the competition but of the individual over the event. Honestly, past a certain point in any WOD, I don’t think anyone truly cares about anything besides being done. All other concerns fade away, leaving a contest between the individual and the workout, a fight between will and pain." Blair Morrison -Eleiko Scandinavian CrossFit Challenge Champion

I found a cool video of a burpee mile. Anyone thinking BIG SATURDAY! Not me, 1 hour and 19 minutes, holy crap, and he look pretty fast. How about a burpee half mile for starters. By the way BIG SATURDAY will be changed for December. The first weekend is a Level 1 Certification and the second Saturday is the day before the marathon. I will keep you posted.

Today's Workout:

"Nine is Impossible"
5 Dumbbell Thrusters(m-40lbs/f-25lbs)
10 Push-Ups
15 Tire Jumps(m-24"/f-20")
As many rounds as possible in 20 minutes

Holiday Schedule for Black Friday

I hope everyone had a great Thanksgiving! We will be on a holiday schedule for Black Friday. Class Schedule is 6am, 9am and Noon only. No 3pm or 6:30pm. Get in early and work off some of that turkey and pumpkin pie.

Happy Thanksgiving Everyone!

May the best memories be made with family and friends during this Thanksgiving Day!

"Choose Wisely"

"There is a difference between interest and commitment..When you are interested in doing something,you do it only when circumstances permit....When you are committed to something you accept no excuses only results !!"- anonymous



Some things are just fun to watch even if you can't understand a single word.

We pulled this Wod from January 30, 2009. When choosing how many rounds to do for this Wod it recommended to choose wisely. Regardless, it will be a challenge. It just depends on how long you want to be in the hopper.

Today's Workout:

"Choose Wisely"
400m Run
30 Dumbbell Hang Squat Cleans(m-45lbs/30lbs)
3 rounds - Hard
4 rounds - Ridiculous
5 rounds - Insanity

"Rapid Fire"

"Know how sublime a thing it is to suffer and be strong." -Henry Wadsworth Longfellow 1819-1892, American Poet

I peeled this "CrossFit Rules" off of CrossFit Mike's Gym website. I have seen it before but not in this format.

Today's workout is a blast from the past. See January 27, 2009.

Today's Workout:

"Rapid Fire"

15 Wall Ball(m-20lbs/f-12lbs)
15 Kettlebell Swings(m-53lbs/f-35lbs)
15 Ring Dips
7 rounds

"No Burpees!"

"We have been taught to believe that negative equals realistic and positive equals unrealistic." -Susan Jeffers, American Author, Speaker

Josh made a recent stop in Alabama to train with Coach Elyse. She sent this e-mail along with this photo.

"Josh stopped by today on his way to Atlanta. Josh picked "SO CAL WOD#1" for our workout of the day. 6 rounds of 30 air squats, 10 chest to bar pull-ups and 5 power-clean to overhead (155/105#s). Got my training buddy, also the strength and conditioning coach, Ellen, to jump in with us! I actually PR-ed since the last time I did this workout from 15:20 to 14:52! That was a good sign for me! Josh finished in 19:59!"

As you can see, Elyse is still hitting her CrossFit wods as hard as ever. Anyone else going to Alabama?

Today's Workout:

"No Burpees!"
650m Run
30 Push-Ups
60 Sit-Ups
Overhead Plate Carry(1 circle lap-100m)(m-45lbs/f-25lbs)
15 Push-Ups
30 Sit-Ups
650m Run
30 Push-Ups
60 Sit-Ups
See January 23, 2009

The Whitboard for the week of November 16th-21st

"7-11"

"If you are distressed by anything external, the pain is not due to the thing itself but to your own estimate of it; and this you have the power to revoke at any moment." -Marcus Aurelius 121-80 AD, Roman Emperor, Philosopher

Here are two of the coaches at the Olympic lifting certification this weekend. Watching them train during the lunch break was simply amazing.

Josh and I came up with this workout just before we headed off to the Olympic lifting certification. Programming is such a science.=)

Today's Workout:

"7-11"
7 Dumbbell Hang Power Cleans(m-40lbs/f-25lbs)
7 Dumbbell Thrusters(m-40lbs/f-25lbs)
11 Knees to Elbows
200m Run
Max rounds in 20 minutes

"G4"

"Optimism -A man who calls bullshit fertilizer." -Frank Dane

Today's workout is a gauntlet line that takes two minutes to complete with a one minute rest. This is mentally tough wod especially during rounds 4 through 7, where there is no end in sight.

Today's Workout:

"G4"
Rope Climb
Push-Ups
Kettlebell Sumo-Deadlift High Pull(m-70lbs/f-44lbs)
Burpees
30 seconds at each station then 1 minute rest
10 rounds

"Deadball"

"Be so strong that nothing can disturb your peace of mind. Talk health, happiness, and prosperity to every person you meet. Make all your friends feel there is something special in them. Look at the sunny side of everything. Think only of the best, work only for the best, and expect only the best. Be as enthusiastic about the success of others as you are about your own. Forget the mistakes of the past and press on to the greater achievements of the future. Give everyone a smile. Spend so much time improving yourself that you have no time left to criticize others. Be too big for worry and too noble for anger." -Christian D. Larsen

Today's workout is a blast from the past. See May 11, 2009. Susan is going after the high mark (10 feet) in her wall ball.

Today's Workout:

"Deadball"
50 Wall Ball(m-20lbs/f-12lbs)
15 Deadlifts(m-185lbs/f-115lbs)
40 Wall Ball
12 Deadlifts
30 Wall Ball
9 Deadlifts
20 Wall Ball
6 Deadlifts
10 Wall Ball
3 Deadlifts

"Helannie"

"The winning team has a dedication. It will have a core of veteran players who set the standards. They will not accept defeat." -Merlin Olsen American Football Player, Sports Broadcaster, Actor

Lori and Jan are tearing into today's Wod. We squeezed two benchmark workouts into one nasty experience. Choose wisely whether you want to take on the whole wod or scale it back by starting at 40 or 30 reps.

Today's Workout:

"Helannie"
400m Run
21 Kettlebell Swings(m-53lbs/f-35lbs)
50 Double-Under Jump Rope
12 Pull-Ups
50 Sit-ups(Abmat not anchor)
40-30-20-10

"Crazy Jello Legs"

"Few men are of one plain, decided color; most are mixed, shaded or blended; and vary as much from different situations, as changeable silks do from different lights." -Philip Dormer Stanhop

John B. working on our house parallettes. We will be programming these gymnastic tools into our WODS. Say "yeah" to L-sits.

Today's Workout:

"Crazy Jello Legs"
20 Squats Jumps(m-45lbs/f-31lbs)
15 Tire Jumps 20"
10 Burpees
Max reps in 15 minutes

Shop Night at Lululemon Ala Moana

"A man who has committed a mistake and doesn't correct it is committing another mistake." -Confucius BC 551-479, Chinese Ethical Teacher, Philosopher

All Hardass Fitness members are invited to an exclusive shopping event at Lululemon. Event starts at 7pm this Sunday. Lululemon will be providing the pupus and I will bring a cooler of beer. If you want something else to drink please BYOB. (BYOD). We will receive 15% off all items. All sales are final. If you are not interested in shopping, just come down for the fun, pupus and drink. Beer is good...always!

Today's Workout:

"Crazy Jello Arms"
50 Wall Ball(m-20lbs/f-12lbs)
50 Pull-Ups
35 Wall Ball
35 Pull-Ups
20 Wall Ball
20 Pull-Ups

Blast from the past - See June 25, 2009

The Whiteboard for the week of November 9th - 14th

"Deeds, and not words, are what count most." - Napoleon Hill

Week after week our habits make us who we are. Good or Bad! Practice what you want to become. If you see a bunch of white boxes next to your name, it is time to get on it!