12.05.10 Rest.Rest.Rest

Enjoy the time you have today Cfers!! Today is a great day to kick some butt. Go ou there and try something new today.

Special thanks to all of our new CrossFit Kids that came in today and showed us what HHI kids are all about. The new CF Kids class schedule will be up […]

12.4.10. The End of Paleo? The Beginning of Awesome…?

Sweet Quote: “Passion doesn’t look beyond the moment of its existence.” -Christian Nevell Bovee

CFHH WILL BE HOSTING ITS FIRST CF KIDS CLASS ON SATURDAY AT 10 AM. ALL KIDS FROM 5 TO 12 YRS OLD ARE INVITED TO ATTEND FOR FREE!!!!

The very first CFHH Paleo Challenge is nearing its end. How did it change […]

12.3.10. The Vengeance Is Tabata’s

Warmup:
Whiteboard Warmup.
Shoulder Prep (address IR as well), Hamstring and Hip capsule prep.

WOD:
Tabata Weighted pull-up, 30 pound dumbbell
Rest 1 minute
Tabata Weighted squat, 45 pound plate
Rest 1 minute
Tabata Weighted ring dip, 30 pound dumbbell
Rest 1 minute
Tabata Deadlift, 165 pound barbelll

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata […]

12.2.10. Thursday. Diane, Paleo Sloppy Joes & Another Old Friend Returneth.

Sweet Quote: “It’s the repetition of affirmations that leads to belief. And once that belief becomes a deep conviction, things begin to happen.” -Muhammad Ali

How’s your posture right now? Are your shoulders all bunched up or set where they should be? Abs on about 20%?

Warmup:
Whiteboard Warmup.
Hamstring & Shoulder Prep

Skill: HSPU & Deadlift

WOD:
“Diane”
21-15-9 reps for […]

12.1.10. Hello December. Hello Helen.

Sweet Quote:

Whiteboard Warmup.
Shoulder/Lower Back/Hamstring Prep

Skill: KB swing.

WOD:
“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood/1 pood Kettlebell swings, 21 reps
12 Pull-ups

Advanced: Same

Intermediate:
Three rounds for time:
Run 400 meters
1 pood/ .5 pood kettlebell swings, 21 reps
12 pullups (band assisted okay)

Beginner:
3 rounds for time of:
200m-400m run
15 kb or db swings, weigh of choice
8 pullups (supine ring rows or […]

11.30.10. Pushin’ Jackie Around

Inquiring minds want to know Paleo Eaters: How’s the Paleo Challenge going? Please post thoughts in the comments portion below. If nobody posts we will just assume the obvious: you are all dead.

Warmup: Active Stretch/Mobility: Coach’s Choice.

Skill: Push Press.

SWOD:
Push Press 3-3-3-3-3-3-3

DWOD:
“Jackie”
1000m row*
50 Thrusters, 45#/35# barbell
30 pullups
*Athletes may stagger rowing starts or sub 100 SDHPs […]

11.29.10 Monday. The Day Of The Hero

Sweet Quote: “I believe that man will not merely endure. He will prevail. He is immortal, not because he alone among creatures has an inexhaustible voice, but because he has a soul, a spirit capable of compassion and sacrifice and endurance.” -William Faulkner

Warmup:
400m run.
2 minutes of double-unders (how many reps can you get in […]

11.28.10. Sunday. Rest Day. “Potato” Chips & Deep Thoughts…

Sweet Quote: “Winners have the ability to step back from the canvas of their lives like an artist gaining perspective. They make their lives a work of art / an individual masterpiece.” – Dennis Waitley

COACH’S NOTES: KEEP YOUR PROGRESS IN PERSPECTIVE!

I am extremely hard on myself inside the gym. It is the competition in […]

11.27.10. Saturday. FREE WORKOUT. BEGINNER’S WELCOME

Sweet Quote: “All evolution in thought and conduct must first appear as heresy and misconduct.” – George Bernard Shaw

SATURDAY IS A FREE WOD!!! BEGINNERS BE AT THE GYM BY 8:30 AM!!!

Warmup: 400m run. MWOD.

Skill: Air Squat. Pushup. Burpee.

WOD:
Tabata Squats
Tabata Pushups.
Death by Burpees. Going on the minute, do one burpee the first minute. Two burpees […]

11.26.10 Friday. Time to burn off that food!

OPEN FOR 9AM AND NOON CLASS ONLY TODAY!!!
Warmup:
Whiteboard Warmup

Skill:
Back Extensions
Deadlifts

WOD:
Seven rounds for time of:
5 Handstand push-ups
185 pound Deadlift, 10 reps
10 Chest to bar pull-ups
20 Double-unders
(Women 135#)

Advanced:
5 rounds for time of:
5 Handstand push-ups w/ ABMAT
185 pound Deadlift, 10 reps
10 Chest to bar pull-ups
20 Double-unders
(Women 135#)

Intermediate:
Five rounds for time of:
5 Box Handstand push-ups
135 pound Deadlift, 10 […]