Wednesday, November 30, 2011

Thursday-December 1, 2011



Work some gymnastic SKILLZZZ!
-skin the cat
-rope climb
-handstand push up (rings if you feel frisky)
-handstand walk
- muscle up (bar to change it up)
-pistol
Make sure you hit up at least 3 of these to work on

POST SKILLS WORKED TO COMMENTS

Tuesday, November 29, 2011

LEADER BOARD AS OF 11/29/11

1- RICK- 202 REPS
2- J-BEAR- 198 REPS
3- ANIMAL STYLE- 177 REPS
4- CARMI- 177 REPS
5- MATT- 175 REPS
6- JACK- 133 REPS
7. JEN- 129 REPS
8- PEANUT- 128 REPS
9- ELIAS- 121 REPS
10- SHOWTIME- 115 REPS
11-NUNN- 114 REPS 
12- JULES- 108 REPS
13- MEGUMI- 84 REPS
14- FRESH- 78 REPS
15- FOXY- 75 REPS
16- FLOJO- 68 REPS
17- J-GO- 62 REPS
18- UBOAT- 55 REPS
19- TERRY- 49 REPS
20- TSU TSU- 4 REPS

Wednesday-November 30, 2011


AMRAP 5
5 wall walks
5 clean & jerks (135/95)

POST ROUNDS TO COMMENTS

Monday, November 28, 2011

Tuesday -November 29, 2011



OPEN WOD # 1

10 min AMRAP of:
30 Double-unders
15 Power snatch



Complete as many 
rounds and reps 
as possible in 10 
minutes of:
OPEN MEN

30 Double-unders 
15 Power snatches 
(75 lbs/35kg
MASTERS MEN
30 Double-unders 
15 Power snatches 
(65 lbs/30kg
OPEN WOMEN
30 Double-unders 
15 Power snatches 
(55 lbs/25kg
MASTERS WOMEN
30 Double-unders 
15 Power snatches 
(45 lbs/20kg


Within the next few weeks we will be going through and scoring the OPEN workouts from 2011. Standards will apply!!! You will be no repped for non standards. If you cannot use the Rx'd weight you may still do the WODs subbed but you will be out of the competition. There will be a winner!  Good luck!!!


1- LALA- 211 REPS
2- RICK- 202 REPS
3- J-BEAR- 198 REPS
4- ANIMAL STYLE- 177 REPS
5- CARMI- 177 REPS
6- MATT- 175 REPS
7- JACK- 133 REPS #2 (160)
8- JEN- 129 REPS
9- PEANUT- 128 REPS
10- ELIAS- 121 REPS
11- SHOWTIME- 115 REPS
12- NUNN- 114 REPS
13- JULES- 108 REPS
14- MEGUMI- 84 REPS
15- FRESH- 78 REPS
16- FOXY- 75 REPS
17- FLOJO- 68 REPS
18- J-GO- 62 REPS
19- UBOAT- 55 REPS
20- TERRY- 49 REPS
21- TSU TSU- 4 REPS

Saturday, November 26, 2011

Sunday-November 27, 2011


WOD
As many reps as possible in 15 minutes
1 Box Jump 30″
1 Pull-up
2 Box Jumps
2 Pull-ups
3 Box Jumps
3 Pull-ups
Keep going until the 15 minutes is up

POST TIME TO COMMENT

TIME DOMAINS and SUPERHUMANS

By Freddy Camacho Crossfit One World

1, 2, 3, 5.....TIME!!!!

Photo-1Sometime CrossFitters actually count like this!
MATH AND CROSSFIT
You may have never thought that math plays such a big part in CrossFit programming. It’s simple really. With every workout we program, we crunch the numbers and figure out how long a workout should take. This is essential to programming. Some days we want to take you mid-range (10-15 minutes), some days we want a burner (5-7 minutes), and on occasion, we want to take you long (20 minutes plus). When figuring out timeframes for workouts, we take into consideration athletic ability, full range of motion, transition times, and exhaustion/musculature failure. In the end, we come up with the timeframe a good CrossFitter should finish the workout. It’s the coach’s job to consider this timeframe and provide ample time in the training session for everyone in the group to finish within the hour.
The numbers are figured out. 99% of the time, we are spot on. The top athletes at our gym finish right around where we figured they would finish. Unfortunately, every now and a workout result gets posted on the dry erase board that doesn't add up. Unfortunately, it's a good chance that the posted result is not legit.
The first thing all of you should be doing when you see a workout is figuring out how long the workout is going to take you per movement per round. For example: Let’s say that the workout is a “chipper” that is 5 rounds of 10 pull-ups, 20 push-ups, 30 squats and 40 double unders. The first thing I do is break each movement down. I can butterfly the pull-ups pretty consistent for all ten reps for all 5 rounds, so I figure 8-10 seconds on the pull-ups per round. I can do the push-ups unbroken every set, but know that the last 5 reps might take me a bit longer in the last 2 rounds so on average, 18-20 seconds to do the push-ups. The sqauts done at full range of motion are going to take me 1 second per rep so 30 seconds per round. The double unders can be done in 20-25 seconds if I don’t mess up. So, on average the work alone for this workout is going to take me about 1:25 per round. Factor in transition time and rest time when I start to hit exhaustion and I am figuring 2:00 to 2:15. This does not even include any mess-ups on the double unders which add 5 seconds per mess up. Say I miss one double under per round and now I am at 2:20 per round if I am killing it every round.  
That is the math behind figuring out your workout. I am constantly watching the clock as I train and know if I am falling off the pace or not. This is smart training. You can figure out your workouts and push yourself harder or take it easy, the choice becomes yours.
Do the math and make sure you math adds up. Some of you are occasionally posting some bogus times. The biggest thing I see is people not counting their reps properly. I usually see this on “chipper” workouts that have lots of body weight movements in the 30-40-50 rep ranges. 26 is not 30. 31 is not 40, and 38 in not 50. You may not think I am watching any of you working out, but I do watch  and on occasion I will count your reps as you are trianing, especially when people start pointing out to me that someone has a couting issue. I have seen several people count horribly. I don’t think it’s my job to tell you that you miscounted your reps, and I don't think it is my job to count your reps for you through a whole workout. You should care enough to count your reps proper. If you think you counted wrong, DO MORE REPS. I am not going to call you a cheater, but anyone else who is counting your reps might be giving you that nickname. 
I was always of the opinion that some people just don’t realize that they are counting less reps. Sometimes the mind doesn’t think clearly when you stress it out with high intensity exercise (Read my SicFit article :WOD Drunk). Unfortunately, it seems to always be the same people who can’t count right, and it was pointed out to me that those same people never do MORE reps. Good point right??
Another issue that causes some pretty crazy times to be recorded is range of motion. Cut the movement short, and it is obviously going to be faster. (Read my Superhuman post from last year’s Crossfit Games sectional qualifier) For some of you, you get moving so fast that your range of motion gets worse. It doesn’t dial back to looking good again until you slow it down. In this crazy world of CrossFit training, everyone is watching what everyone is doing. The first thing people do when they walk into the gym is walk up to the dry erase board and check everyone’s posted results. I can’t tell you how many times I’ve heard someone staring at the board comment something similar to “yeah but his/her range of motion is always bad.” People start to doubt your results, which sucks because even when you do kill a workout, people still doubt you. 
Keep in mind that I said 99% of the time we can guess how good a top CrossFitter at One World will do on any given workout, but every now and then we are wrong. Nothing makes me happier than being wrong. It means that there was stellar performance. Watching someone completely destroy a workout is pretty awesome to behold. 
In the end I guess it really doesn’t matter whether you are doing your workout right or not. It’s your workout and if you are happy with what you are doing, then who cares right? BUT..... you can get better results if you slow down a bit,  do all the reps proper and do all the work prescribed. You don’t need to be the fastest in the gym.
Do the math before your workout and see how close you can be to what you estimate. Math works. Use it. If you are way off, maybe there is a chance you missed some reps or even a whole round. Try counting out loud if you think you have a counting issue. Chyna always makes fun of me because when I get tired, she can make out the sound of me counting my reps out loud when I start grunting. At least I know I am counting right. 


Another article by Freddy C.

SUPERHUMAN????

Superman
LOOK.... UP IN THE SKY!!! IT'S A CROSSFITTER!
At the time of this writing, there are six people (3 men/3 women) claiming 600+ reps for Workout #2 of the CrossFit Games Open. The workout is as many rounds as possible in 15 minutes of 9 deadlifts (M:155#/W:100#)/12 push-ups with a hand raise at bottom/15 box jumps (M:24"/W:20"). Yes, you read that right.... 600 or more reps! For the purpose of this post, I will use an even 600 reps. To achieve 600 reps, a person would have to perform 16 rounds + 9 deadlifts + 12 push-ups + 3 box jumps...in 15 minutes!!! WOW!
Time for some math (YAY)!!! There are 900 seconds in 15 minutes. 900 seconds divided by 600 reps is 1.5 seconds per rep. At 1.5 seconds per rep, in order to complete 600 reps you would have to finish a round every 54 seconds without any rest or transition time. WOW! 
I figure that even if you drop the bar on your last deadlift and flop right down to a push-up AND you jumped out of the push-up burpee style for the box jumps, you still have a total of 2-3 seconds of transition time between movements per round. That means in 16+ rounds, You would lose anywhere from 34-51 seconds of transition time total over the course of 15 minutes. 
Let's say the transition time is on the low side at 34 seconds. That means the total seconds that you are actually completing 600 reps shrinks down to 1.4 seconds per rep. You are now completing a round every 50.4 seconds without any rest. WOW!
I did an "air round": A simulated straight leg deadlift with no bar or stick, push-ups without raising my hands, and standing jumps with no box or tuck (about an 8"-10" jump). I made sure I hit full range of motion on the "air deadlift" and the push-up. It took me 40 seconds to complete the round. That means to achieve 600 reps, I would only have 10.4 seconds of rest time, or what I call "wiggle room", per round to maintain pace. And remember, that is with no weight, no hand raise, and no box. WOW!
Please don't get me wrong. I am not outright calling anyone a bullshitter, but is 600+ reps AT FULL RANGE OF MOTION PER THE MOVEMENT STANDARDS really possible? I truly believe that a person can have a big cardiovascular engine, but you gotta admit, these numbers are nuts!! I wish just one of those 600+ rep performances was on video because that would be something worth watching. 600 reps at full range of motion is a serious work output. I'd love to see someone do the real math and figure out what the work output was in horsepower or something like that.
CrossFit has gone crazy. I remember when Jason Khalipa won the 2008 CrossFit Games and everyone thought he was a juggernaut who would never be beat. Last year he took 16th place at the CrossFit Games! I remember when a person with a sub 3 minute "Fran" was a freak of nature, and now I have people telling me that they routinely see attendees hitting sub-3 minute Fran times at the Level I Trainer Certifications. 
Pretty soon, I am expecting a CrossFitter to have the ability to fly. We shall see.....  

Friday, November 25, 2011

Saturday-November 26, 2011

We have officially found rock bottom!!!
WOD

5 Rounds

15 Sumo Deadlift High Pull (95/65)

30 AbMat Sit Up

50 ft Handstand Walk

POST TIME TO COMMENTS

Wednesday, November 23, 2011

Thursday-November 24, 2011



For time:
Row 300 meters
135 pound Push press, 20 reps
Row 300 meters
135 pound Push press, 15 reps
Row 300 meters
135 pound Push press, 10 reps
Row 300 meters
135 pound Push press, 5 reps

POST TIME TO COMMENTS

Thursday, November 17, 2011

Wednesday -November 23, 2011


Lo, there do I see my father.
Lo, there do I see my mother.
And my sister and my brother
Lo, there do I see the line of my people
Back to the beginning.
Lo, they do call to me.
They bid me take my place among them
In the halls of Valhalla
Where the brave may live forever.


 " Runn- A- Bell "
 6 Rounds For Time of:
 200 Meter Run
 5 Power Snatches (135, 95)

POST TIME TO COMMENTS

Must be going around!!!




And for kicks an assisted muscle up

FGB at Lululemon

We had an awesome introduction to Crossfit class at Lululemon on November 12th!!! Thank you to everyone who made it happen!!!







Thanks guys!!!!

My man Chris

We got a new family member! Chris been hitting WODs hard at Total Fitness and at home and this coming  Sunday he will finally get to WOD with us at our gym!!! Super stoked!!!! Lets welcome him guys!!!



This is his "What the hell was that" post WOD face, LOL!!!!!

Total Fitness WOD

Last Friday the crew came over to Total Fitness to get a WOD in, it was a blast!!!
Here is how the board read.




This is how the WOD really felt!!!
Checking out the new Inov-8's
Danyelle got some front squats in too

Tuesday, November 15, 2011

Tuesday -November 22, 2011

"Somewhere in the world someone is training when you are not. When you race him, he will win!"
Pat Sherwood
For time:
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups

POST TIME TO COMMENTS















Sunday-November 20, 2011

"You are the people that when you squat deeper, move faster, and run stronger - people watch and do the same. This is so, no matter their exhaustion. Your example and inspiration means that much. Lead from the damn front." -unknown
Jes strapped up and ready to get some sled work in! She has been struggling with a hand injury, lets all wish her well!!!!
Dead-lift - Every minute on the minute for 10 minutes complete three true dead-lifts (absolutely no bounce/restart every pull). Start at 70% of your 1RM and continue to add weight when desired. Come to the gym with a plan (do your math at home). If you do not have a 1RM, start at a moderate weight and work your way up as needed.



POST REPS AND WEIGHTS COMPLETED


Monday, November 14, 2011

Saturday-Novemver 19, 2011

CLASS WILL BE AT 5:15 PM BECAUSE WE ARE ATTENDING THE MILITARY SHOWDOWN FROM 9 AM TILL 4 PM. IT WILL BE AT CROSSFIT OAHU AND WE WOULD BE THRILLED IF YOU GUYS WOULD COME OUT AND SUPPORT OUR FELLOW CROSSFITTERS AND COACH JOSH!!!


“Victorious warriors win first and then go to war, while defeated warriors go to war first and then seek to win.” Sun Tzu


For time:

21 Thrusters, 95/65 pounds
Row 500m
18 Thrusters, 95/65 pounds
Row 500m
15 Thrusters, 95/65 pounds
Row 500m

POST TIMES TO COMMENTS













Thursday-November 17, 2011

I want!!!

Focus, focus, focus lady's and gentleman. Don't let the clock be the only indicator of your worth. If your coaches (Jack & Danyelle) specify a game plan follow it. If your coaches don't, try to find a focus for your WOD. Whether it may be a weakness or a challenge for yourself. Remember just going fast is not always the way to get better. If this makes no sense please talk to us and we will explain!

100 pushups
80 air squats
60 situps
40 burpees
20 Power Jacks
10 Hand release Pushups

POST TIME TO COMMENTS