Tuesday/November 1, 2011

The eyes tell the story. Are you ready to go? You are going to WOD anyway so why let anxiety get the best of you? Just do the best that you can do. Thats all that matters. It does not matter if you are first or if you are last. All that matters is that you finish. Be positive and don't quit!!!

 WOD 

20 Double Unders

15 Squats

25 Push Ups

5 rounds for time

POST TIME TO COMMENTS

Sunday-October 30, 2011

Coach Josh is back again!!!

21- 15- 9

Squat snatch

C2B

For Time

POST TIME TO COMMENTS

Saturday-October 29, 2011

CFE Strength & Conditioning WOD:

5 rounds for time of:

Hold breath 0:30-1:00

15 Push ups

15 Air Squats

15 Sit ups

15 Double Unders

Scaling: If unable to hold breath for a complete interval (0:30, for example) then use as few sets as possible to reach desired length of time (for example, 3 sets of 0:10 to reach 0:30).

Subtract breath-holding time from total workout time.

Barbells for Boobs Saturday at Crossfit East Oahu!!! Here is how it got syarted:
http://library.crossfit.com/free/pdf/CFJ_B4B_Achauer.pdf

Post time and thoughts to comments

Thursday-October 27, 2011

On 3:00 Intervals complete the following

5 Deadlifts & 50 Wallball

Rest 1 minute

4 Deadlifts & 40 Wallball

Rest 1 minute

3 Deadlifts & 30 Wallball

Gold:  275/193  Silver:  205/153  Bronze:  Scale as needed.  Wallball Rx is 20/14, scale if needed. If you are finished before the 3 minute mark it is just extra rest. Score is reps completed. Perfect score is 132.

POST SCORE TO COMMENTS

Wednesday -October 26, 2011

YOGA WITH LAUREN!!!

Katie Hogan, Strong is Definitely Beautiful!!!

Love this design!!!

Belief from Again Faster on Vimeo.

GAME TIME BOYS AND GIRLS

OCTOBER 25, 2011

COACH JOCH AKIONA IS BACK TO HELP


 COACH TODAYS WOD!!!

WOD

20 min AMRAP:

30 second Handstand hold

30 second Squat hold

30 second L-sit hold

30 second Chin over bar hold

POST ROUNDS TO COMMENTS

OCTOBER 23, 2011

Get em girl!!!

WOD

Thrusters- 2, 2, 2, 2, 2, 2, 2 

POST LOADS TO COMMENTS

OCTOBER 22, 2011

WOD

1 minute- Burpees

rest 1 min.

2 minutes- Back Squat

rest 1 min.

4 minutes- Clean and Jerk

rest 1 min.

8 minutes- 1200m run

rest 1 min.

4 minutes- Clean and Jerk

rest 1 min.

2 minutes- Back Squat

rest 1 min.

1 minute- Burpees

Rx mens weight- 115lbs …advanced-155 …elite- bodyweight

Rx womens weight- 75lbs …advanced- 100 …elite- bodyweight

*perform max repetitions of each movement during the 1, 2 or 4 minute block

*during the 8 minute block, run 1200m then rest remainder of time

*score is total reps

POST SCORE TO COMMENTS

OCTOBER 20, 2011

The Manimal

15-12-9

Muscle snatch (clean grip). Use 40% of 1RM snatch.

Strict pull-up

Broad jump

Time is not an element on this wod. Just try to rest as little as possible. Focus on quality of the movements.

POST TIME TO COMMENTS

OCTOBER 19, 2011

As many Burpee pull-ups as possible in 12 minutes,

start every minute with 7 Kettlebell swings (70lbs/53lbs)

POST SCORE TO COMMENTS

October 18, 2011

Laurie Galassi

5 rounds for time of: 

Body-weight ground to overhead, 6 reps 

Chest-to-bar pull-ups, 12 reps 

Double-unders, 18 reps

POST TIME TO COMMENTS

October 16, 2011

Ronnie Teasdale 85lb Overhead pistol!!!

Complete 10/9/8/7/6/5/4/3/2/1 reps for time of:

Thruster (.385 X BODYWEIGHT)

Abmat sit-ups

Run 100m between each set

POST TIME TO COMMENTS

The score

Got 48' 6" today!

Ice Bath!!!

Gluten free cookies!!!