HIpk and CFO PK Camp gone Ninja Warrior???

After the "Ninja Warrior Marathon" playing on G4 a few days ago and delighting myself with each and every episode of it, the HIPK Camp at Crossfit Oahu went mad yesterday when I decided to have a "Ninja Warrior - MovNat Challenge". A course inspired by, well, the already mentioned show and some of the elements of MovNat.

We covered;

Balance, throwing, catching, QM, jumping, climbing, lifting, jumping, landing, rolling, crawling, dragging, vaulting. All in one challenging and fun course.

Here is a brief description of the course.

1. Start by running/walking over a 15ft gymnastics balance beam.
2. 5 Wall Ball progression 8# to 20#
3. Hands-Feet traverse 15ft.
4. Cat onto building support bean.
5. Climb the beam 10ft and down.
6. Use rings to swing to monkey bar.
7. Traverse monkey bar all the way and drop.
8. Pick up katterbel 25kg each hand - step onto boxes from 8" to 20" drop weight
9. Clear 8ft gap and roll (running start)
10. QM/Crawl under 15ft "tunnel"
11. Pick up 45# weight and perform 4 lunges toward next obstacle.
12. Jump onto rope from about 5ft away and climb pass half and down.
13. Flip punching bag (I estimate it at least 100#) drag it 15ft
14. Vault box - end

It was a great time and cant wait to have many more classes to enjoy it or hate it, whichever the case will make me very happy.

Check out the rest of the pics HERE

National Parkour Day

We decided to hit this one spot we just found for some movnat training, the first of so many more to come. We tried to most of all the bases, we didint have any trees or much to balance or climb but the rest was well covered and we definitelly had a great time. We couldnt help do some flips and of course I had to get some sweet slowmo shoots in there.

For roxys fans, she did hike and jumped quite a bit but didnt remember to get her on video. She continues to join us and mess around with us. Next time she will be featured as well, promise.

Now go out there and train.

The beginning of a new class at CF.

Oh yesterday was great.

Started with CF WOD.
it was a weight workout. No time just power.

Front squats 5x5 (5 reps of 5)
starting with light weight and finishing with max. I didnt do max but ended up doing 195# on my heaviest.

Press 3x5 (3 reps of 5)
Same thing, looking for heavy finish. I finished with 115#

Not to heavy but didnt want to kill myself before the class.

Back to the PK classes. It was good, small crowd but mostly CFer's so they know whats up when it comes with conditioning.

We started with some hops to get the heart going. Had them there for a while burning the calfs and warming the ankles up. Some squats, stances, and jumps after that to get the legs into it.

We moved on to upper body with all kind of push up drills and definitelly heard some grunting in there. Then some more jumping and crawling and finish with some basic landing.

I was basically introducing them to the kind of exercises we will be doing during the class.
Did some stretching and we were done.

After the Pk class David, I and some friends stayed for some flips. That was the best part. I got two new flips on the first try. Did some regular standing gainers and kept over rotating, some wall fronts and was just a bit short. But I got the palm flip and tunnel flips both on my first try. Both much easier than thought. I also did some running gainers, pretty cool and landed them all except one but not quite confident about them yet. The whole running forward tucking back still gets me.

You can check them out here, this are not the best ones. I kept drilling after a film this and specially the palm flip was much better.