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” So Easy, Kids Can Do It”

IMG_3732A Program for Your First Strict Handstand Push-Up

By Adam Sayih

“You want me to do what?” This is the usual response I hear every time I announce that a WOD is going to have handstand push-ups (HSPUs). You either love them or hate them, but what I’ve learned is that for most people, it’s the latter. There’s a number of great variations and kipping styles when it comes to the handstand push-up, but achieving a strict handstand push-up is going to take hard work and grinding reps. Practicing assistance lifts is a good way to accomplish this feat.

TOP HALF STRICT PRESS (Pictured above)
How to do it
The first repetition is to be performed as a push press. This is because the weight you’ll be using will be heavier than you can typically strict press for reps. Once you have the bar overhead, bring the barbell down to your forehead then press it back up. Continue strict presses from the forehead to complete extension for reps.

Why it works
Partial reps have been around as long as weightlifting itself. The point is to strengthen specific weak points in a movement that prevent you from accomplishing other movements. For example, many powerlifters who struggle to lock out bench presses will place boards on their chest and perform board presses (lowering the barbell to the board rather than the chest) with more weight than they can usually move in order to strengthen that section of the movement. Since strict pressing your own bodyweight is something you can only expect from more advanced athletes, this feat isn’t necessary to perform HSPUs. In the handstand push-up, the range of motion ends at the head, so we’re simulating that same range of motion with a barbell. By only lowering the barbell to the head, you are making the lift more specific to HSPUs. Since you’ll be able to use more weight this way, you’ll get stronger at the handstand push-up in a shorter amount of time. However, this is not a replacement for your standard overhead work. Continue reading here.

WOD (29-July-2015)

HBBS 5-5-5-5

Then 4RFT of:

200m shuttle (50 and back x 2)

10 KBS (70/53)

5 clean to thruster (165/115)

1 min rest

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“The Champs!”

Congrats - 2015

 5 Lessons I Have Learned After 2 Years of CrossFit


Over the last two months, I have been volunteering at my local CrossFit box on Saturday mornings. Aside from spending time with my friends, I have the opportunity to meet many new faces during the weekend Introduction classes.

It is hard to believe it has been over two years since I first entered CrossFit Kailua‘s box and attended an Introduction class. Completely clueless to the world of CrossFit and utterly scared out of my mind.

I didn’t know the difference between a burpee or a box jump. I just wanted to make it out alive.

What the hell did I get myself into?

I could see it in their eyes. I knew exactly what they were thinking.

“You will be totally addicted and love it once you start,” is what I tell prospective members.

As I watched them do their first WOD (Workout of the Day) with our head coach, I couldn’t help but smile to myself. Little do they know how CrossFit will transform their lives. Continue reading here.

WOD (28-July-2015)

AMRAP in 20 min of:

400m run

Then 3 rds of Cindy.

So 400m, 5 pull ups, 10 push ups, 15 squats (x3) per round.

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“Fan Experience”

b hedge

Hedges Visit Crossfit Games, more photos from their trip coming this week.

Goal Setting: If you aim at nothing,

you’ll hit it every time.

By Roy Mangrum

“Without a plan, you plan to fail.” I overheard this being said by Louie Simmons in the warm-up room at a powerlifting meet and the statement has never left me. Since then, every time someone asks me for some tips on anything from how they can lose a few pounds, to how they can add 50 pounds to my bench press. The answer to both, are exactly the same.

  1. First, layout a plan
  2. Second execute the plan
  3. Third evaluate your progress
  4. Fourth, change the things that don’t work

Of course there are details to each that are unique and make the magic happen, but the foundations of achieving any goal you set are the exact same.

  1. Laying out the plan – Have you ever left on vacation and had no idea where you were going? How can you prepare? You can’t. Just like traveling, you need to have a road map that lays out how to get from point A to point B. Let’s say your goal is to bench 315 pounds. The 315 pounds would be the point B, now, where is point A? So what is your Bench now? Finding your current bench max gives you the starting point for the journey. Now from here you can set up some waypoints along to monitor your progress and better plan for achieving your goal. Continue reading here.

WOD (27-July-2015)

“2015 Master’s Chipper”

1,000 Meter Run

25 Power Cleans (135/95)

25 Box Jump Overs (24/20)

25 Chest to Bar Pull-Ups

50 Wallballs (20/14)

25 Chest to Bar Pull-Ups

25 Box Jump Overs (24/20)

25 Power Cleans (135/95)

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more restCFV is closed on Sundays, get some rest!

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OPEN GYM – Every Saturday


All CFV members are encouraged to come out the box every Saturday morning and take advantage of the Open Gym. This simply allows you to work on some gymnastics, strength or Olympic weightlifting, row/run, do a Girl/Hero WOD. You may want to catch up on a WOD missed through the week, pick your poison.


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Never Enough CrossFit

By Andréa Maria Cecil

After being among the youngest individual competitors at the regional level of the 2011 Reebok CrossFit Games, 19-year-old Trevor James wants to make CrossFit his life and career. Andréa Maria Cecil reports.

On his 19th birthday, Trevor James didn’t celebrate in the traditional way. He drove nearly five hours from Shrewsbury, N.J., to Canton, Mass., for the 2011 Reebok CrossFit Games Northeast Regional. But he almost didn’t make it that far.

After discovering CrossFit in high school, James made his way to CrossFit Shrewsbury in the summer of 2010. There, he offered to “do anything you need” because he couldn’t afford a membership. As the Open neared, he bemoaned the fact that he wouldn’t be participating.

“I asked, ‘What’s stopping you?’” recalled Stefanie Hicks, co-owner of the affiliate.

“When he started comparing himself, doing these workouts, he finally realized he could do it,” she said. “I don’t think that in his first year he thought he was going to be in the top 60, and he was No. 60.” Continue reading here.

WOD (24-July-2015)

Masters Event 3

3RFT of:
10 Ground to OH (95/65)
200y shuttle run (50y there and back twice)

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 Keys to developing a Butterfly pull up

  • Initiate a kip by swinging feet front and back, and follow swing motion through to hips and then shoulders
  • The body should bow from global extension to global flexion
  • At the apex of the “from” portion of the swing you will spot the bar, and do the fastest pull that will get your chin over the bar (or chest to the bar)
  • Follow through by pulling yourself under the bar by maintaining global extension
  • When arms reach full extension, the body should be fully extended as well; i.e. arms behind ears, hips forward and feet behind you
  • If you hit the sweet spot the body should be fully loaded to initiate the next swing and pull up

Note: Make sure to maintain traction through full range of motion.

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WOD (23-July-2015)

3 RFT of:

  • 20 KTE
  • 10 Front Squats (185/95)
  • 100m Sprint
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“A Hedge, enough said”        IMG_3869 IMG_3872

How A Games Athlete Recovers Between Workouts

by: purepharma

We talk a lot about recovery on the PurePharma blog and we love being able to give you tips, food and drink suggestions, protein shake recipes and supplements you can take that can help speed up your muscle recovery. But how do elite athletes manage to recover when they workout multiple times per day and compete in 2-3 extreme WODs during competitions? We talked to Games competitor and PurePharma athlete Joe Scali to see what he does.

How to Recover Between Workouts


Visualization is key to prepare for events. I visualize myself doing the WOD and doing it well. When you take the field, it feels like I’ve have already done the workout multiple times. I also like having fun and joking around other competitors to help ease the stress.

Post-WOD Nutrition

My fiancé does all my sports nutrition and has all my post-WOD meals prepared so I’m a pretty lucky guy. White Rice, Chicken and salsa is my favorite. As far as supplements go, I take every product that PurePharma offers for the past two years. Having PR3 protein on hand as well as packets of PP3 packs of fish oil, magnesium and vitamin D are easy to take between events. Continue reading here.

WOD (22-July-2015)

Buy in:

40 unbroken DU (120 singles)


4 rounds of:

  • 200m SPRINT
  • 4 C&J (any style @ 175/115)
  • 8 T2B

Cash out:

40 burpees

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“3, 2, 1, GO!!!”

2015 Games

 ESPN & the CrossFit Games:

How It All Started & What It Means Now

& the 2015 TV Schedule

By William Imbo

On July 21st, the 9th annual CrossFit Games will take place at the Stub Hub Center in Carson, CA. What started out as a backyard throwdown between a handful of competitors at Dave Castro’s ranch in Aromas in 2007 has since grown to an international sporting event watched by thousands around the world. The steady growth of the affiliate community  has played a pivotal role in the growth of CrossFit as a fitness regimen (and the Games as a competition) but one could argue that the Games wouldn’t have the following it currently enjoys without the involvement of one key partner: ESPN.

In 2011, CrossFit, Inc. announced a 10-year, $150 million sponsorship and marketing partnership with Reebok, and the Games were preparing to enjoy their second year in operation at the Home Depot Center (now Stub Hub Center). But something was missing from taking the competition to the next level. You can see footage from the Games in 2010 that show plenty of empty seats at the tennis stadium—this year, lines to get in to the arena will start forming hours before it’s due to host any events. Part of the problem was a lack of exposure. Up to that point, any coverage of the Games was run completely in-house by CrossFit HQ, but the broadcast was not reaching enough eyeballs. However, the Entertainment and Sports Programming Network (ESPN) did know about the Games, and had been keeping an eye on its growth. Continue reading here.

WOD (21-July-2015)




25 KB swings (53/35)

25 sit-ups

25 back extensions

25 push-ups

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 “The Look of Determination”

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We Hate Burpees. But Why?

By: Jamie Toland 

The burpee is the most maligned movement in CrossFit,

but is it time to give it a second chance?

It’s discrimination, if you stop and think about it. I mean, burpees didn’t do anything to anyone, did they?

I personally would vote for thrusters in terms of a movement that I dread seeing listed in a WOD, but if you cruise through social media and apparel companies, there seems to be an overwhelming dislike for the burpee.

First, I think we should take a look at what we are dealing with. According to an online description, a burpee is described as “a basic movement performed in four steps and known as a “four-count burpee:”

  1. Begin in a standing position.
  2. Drop into a squat position with your hands on the ground (count 1).
  3. Kick your feet back while keeping your arms extended (count 2).
  4. Immediately return your feet to the squat position (count 3).
  5. Jump up from the squat position (count 4).

There is nothing exceedingly difficult about the individual components of this movement. Squat, kick your feet back, push-up, kick your feet forward, squat and jump. Done, easy, not a problem. But when repeated in sets, this movement leaves people writhing on the ground. Continue reading here.

WOD (20-July-2015)


Pause Front squat 3-3-3-3

Strict press



3 Rounds for time:

500 Meter Row

12 Burpees

21 Box Jumps (24/20)

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