Posts By: keith

Heavy, Heavier, Heaviest.

Monday 080225 Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps Post loads to comments. Compare to 070910. Bodyweight Overhead Squats by Jelli, Sonz Jupiter – video [wmv] [mov] Whole grains better than refined grains! Who knew?… Read more »


Sunday 080224 “Eva” Five rounds for time of: Run 800 meters 2 pood Kettlebell swing, 30 reps 30 Pull-ups Post time to comments. Happy Birthday to Coach P!

Up For Grabs

“Tosh Does Grace” – video [wmv] [mov] How to become an athlete without a weakness. One-Forty Four Over Ninety by Jon Gilson My love for the medical establishment continues. I went to my annual physical last Wednesday, looking for a… Read more »

Run Around

Thursday 080221 Four rounds for time of: Run 400 meters 50 Squats Post time to comments. Shout out to Erica. Hope you feel better, girl. Get back as soon as you can. Speaking of running. Our Brian Harkins and Brian… Read more »

Hanging Around

Wednesday 080220 Hang squat clean 3-3-3-3-3-3-3 reps Post loads to comments. Killer Fish Frog From Hell The Sport of Fitness Effluvia

El Tabata Loco

Tuesday 080219 “El Tabata Loco” 8 Rounds of: 20 sec. Squats 10 sec. L-Sits Rest 1 minute. 8 Rounds of: 20 sec. Pushups 10 sec. L-hang. Score the total number of squats and pushups plus 2 points for every successful… Read more »

Happy President’s Day

Monday 080218 Front Squat 1-1-1-1-1-1-1-1-1-1 reps Post loads to comments. Compare to 080107. “The New York City affiliate brags about its airline-style ‘barf bags.’” Wall Street Journal “it was naive to expect people to lose weight by making better choices… Read more »


Sunday 080217 “Annie” 50-40-30-20 and10 rep rounds of: Double-unders Sit-ups Post time to comments. Compare to 070703. Fixing the Double Under Part 1, Buddy Lee – video [wmv] [mov] Finding May Solve Riddle of Fatigue in Muscles

Josh’s Pick

Josh will come up with something for class tomorrow to replace the 5k run posted on the main site. Vote for Bryant Powers of CrossFit Oahu as he tries to get on the Ninja Warrior again. Technique Part 1, CrossFit… Read more »

Fight on Friday

Friday 080215 “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each… Read more »