Logos Strength & Conditioning Club

Strength & Conditioning

Operating as usual

05/20/2014

Motivational Monday.

Payoff.

Sometimes, in fact, likely often, you can’t see the payoff for all the work you are doing.
You can’t see how your squats are getting stronger when the wallballs all of a sudden feel twice as heavy as usual, or how your deadlift is improving when you fail and fail again at your same PR.

You can’t see how your rowing is getting faster when you seem to always be the last off of the rower, or how your pullup are progressing when you can’t get off the band.

Mobile uploads 05/12/2014

Motivational Monday

05/06/2014

Motivational Monday.

There's no place like home.

Its a place where you can walk in and everyone knows your name,

Where your greeting is accompanied by a hug, a high-five, a first pump or hand slap, and of course, a smile.

Where people genuinely care how your day was, how your back feels, if this is a PR day, and if its not, it should be.

Mobile uploads 04/21/2014

Motivational Monday

04/15/2014

Motivational Mondatuesday.

What are you afraid of?

You will fail. It will hurt. There will be no easy day - ever.
But that is not something to fear, it is something to celebrate.
Your failures will help you approach your workouts with a better game plan, it will help you respect - and ultimately lift - the barbell.

Mobile uploads 04/08/2014

Bring your pictures to tape to it and punch away your aggressions.

Mobile uploads 04/07/2014

Motivational Monday

04/01/2014

Motivational Monday

It's a new day.

Let go of yesterday’s failures.

Let go of the bad WOD you had, or the lift you couldn’t quite get, or the slower than usual run.

Let go of the missed reps or the failed PRs.

Learn from them and move on.

Focusing on past failures only creates a vicious cycle of more failures.

Figure out what went wrong. Was your lift form off? Were your knees caving in? Did you forget to shrug?

OK. Fix it. Now move on.

Were you not rested enough? Did you forget to fuel yourself up before the WOD?

Great. Learn from it and move on.

Focus on your game plan, how you are going to implement the fixes, how you are going to rest better, eat better and diligently go through squat therapy.

Focus on your strengths, on your small victories - be it a WOD that felt good or a lift that looked good.

Focus on the positive, on what you CAN do instead of what you didn’t do or what you can’t do.

Learn from your failure, then let it roll off your back like sweat dripping to the floor.

03/24/2014

Motivational Monday

Easy?

The journey is not easy. It doesn’t look, feel, or even pretend to be easy.
Remember that.

To gain the strength, composure, mental attitude and technique of the best, one must forge themselves in the darkest of places.

One must push themselves past their redline again and again.

One must do the work without someone reminding them of their depth or of their rounded back.

One must do it so much, so often, at such an incredible pace that it becomes as second nature as breathing.

None of that is easy.

We forget that when we watch the best of the best perform.

After watching the sheer amazingness and depth of athletes on display this past weekend one could mistakenly think the WODs & skills were easy.

Time and again we saw seemingly effortless movements performed to perfection.

From running stadium stairs, cranking out CTB pullups, lifting unfamiliar objects to Clean and Jerking more than your BW - it all looked…well…easy.

It all looked easy because they have spent years training.

It looked easy because they have impeccable form.

It looked easy because they showed up everyday, two to three times a day.

But let me tell you; The WODs demolished each an everyone of those athletes. Demolished.

If you wake up this morning thinking there was any part you could have done easily. You are wrong.

If you are disappointed because you wish you had their skills or strength?

Stop wishing.

Wishing doesn’t get you anywhere. Wishing is easy.

Start working.

Start kicking your ass every single day.

Start embracing the hard, the pain and the suck.

That is the only way to get there.

Mobile uploads 03/20/2014

No more sweaty hands. Unless your into that sort of thing.

Mobile uploads 03/19/2014

No more 1/2 broken watches. Now we have a real timer.

03/19/2014

Perfection.

Find it in more than just in your range of motion, find it in every movement and every moment.

Strive for perfection in the way you roll out before the WOD, in the way the foam roller and lacrosse ball can impart the most pain.

Strive for it in the way you warmup. Do your inch worms right, actually stretch in the world’s greatest and sprint when they say sprint.

Strive for it in the way you lift. In your setup, in your pull from the ground, in your shrug. Strive for it in your speed and depth.

Strive for it in your squat. Don’t just take depth as good enough. Work for the perfect squat, work to get your knees out, your heels back, your chest up. Work for stability the whole way down, and the whole way up.

Strive for it in your pullups; perfect your kip after class, day after day. Don’t be happy with your chin over the bar when you are flailing around, just getting the ROM because of sheer luck.

Strive for it in your breath control, in your strategy to attack the WOD, in your mid-WOD recovery rest, in your mental game.

Don’t settle for range of motion.

Sure, range of motion is essential, important and expected.

But it only looks at a single moment in time, at a single snapshot of the movement at the beginning or end, ROM doesn’t really care how you get there.

But how you get through each rep matters.

Strive for perfection every day. Choose to be slower today but stronger tomorrow.

03/11/2014

Motivational Mondays

Success. We all say we want it.

But do you really?

Do you want it as badly as you want to breathe?

Do you plan for it? Do you work for it?

Because success doesn’t come easy. It isn’t hand delivered to your doorstep.

The key to success is consistency, it is the ability to show up day after day, no matter what the weather is like, no matter what your schedule is like and no matter what your excuses are.

The key to success is the work you do when you can’t yet see the results. It is the work you do when you are having a bad day.

The key to success is the struggle.

It is the struggle that makes you stronger, the struggle to stamp out the little voice in your head yelling at you to stop, the struggle to hang on to the bar for one more rep, the struggle to achieve success.

Stop dreaming about the success you want and start getting at it, start chipping away at the huge pile of work ahead of you, because on the other side lies success.

But there are no shortcuts.

There are no easy or well worn paths to take.

There is no way to cheat yourself there.

The only way to get there is to show up, work your ass off and leave your excuses in the dog house.

Success isn’t pretty, so stop thinking it will be. It will be covered in sweat, pain, tears and misery.

But you can wash all that off when you get there.

03/11/2014

Motivational Mondays.

Success. We all say we want it.

But do you really?

Do you want it as badly as you want to breathe?

Do you plan for it? Do you work for it?

Because success doesn’t come easy. It isn’t hand delivered to your doorstep.

The key to success is consistency, it is the ability to show up day after day, no matter what the weather is like, no matter what your schedule is like and no matter what your excuses are.

The key to success is the work you do when you can’t yet see the results. It is the work you do when you are having a bad day.

The key to success is the struggle.

It is the struggle that makes you stronger, the struggle to stamp out the little voice in your head yelling at you to stop, the struggle to hang on to the bar for one more rep, the struggle to achieve success.

Stop dreaming about the success you want and start getting at it, start chipping away at the huge pile of work ahead of you, because on the other side lies success.

But there are no shortcuts.

There are no easy or well worn paths to take.

There is no way to cheat yourself there.

The only way to get there is to show up, work your ass off and leave your excuses in the dog house.

Success isn’t pretty, so stop thinking it will be. It will be covered in sweat, pain, tears and misery.

But you can wash all that off when you get there.

03/03/2014

Motivational Mondays

Don't ignore the hurt.

"My back hurts so I’m going to be lame, I’m going to sit out the WOD"

Try “smart” instead of “lame.”

CrossFit is one of the only sports that does not have macro down cycles built into it; we are always pushing to be faster, stronger and more awesome than yesterday.

We are always trying to push past our limits.

There is no “off season” in CrossFit like other sports, no large chunk of downtime where you can really focus on that tweaked back, sore shoulder or creaky knee.

The result is twofold. We get superhero fitness quickly (yay!) and we ignore the signs that lead to slipped disks and torn ACLs (boo!).

In our quest to perform better than yesterday, to lift heavier and heavier every week, to try and up the level of our WODs every month - we ignore the creaks, cracks and twinges.

We ignore our body calling out for a bit of R&R, or better yet, mobility S*M.

We think we are weak when we quit a workout mid-rep, even if it feels like we might just tweak something a bit too far out of whack.

We feel like we’re wasting our coach’s and friends time for not laying it all on the line.

We count the dollars already spent for our memberships and bemoan the missed WOD.

We belittle ourselves for showing up and then just rolling out.

But… you’re being smart. You’re doing the right thing both for today and for next month.

You are preventing yourself from a forced 6 month recovery. A recovery that will set your fitness back far more than a missed WOD here or there.

You are preventing yourself from a lot of pain and agony. Fitness should hurt, but only in the good way.

So next time you are debating pushing through the pain and just getting after it, when you are thinking about testing how much your knee can truly bear, or when you are getting ready for a WOD you know will injure you - take a step back.

Take a breath, grab a foam roller or a lacross ball and hit the mobility instead of the WOD. Make your time equally painful, just in a different way.

It is far better to miss one WOD on one day than 4 WODs a week for the next 6 months.

Far far better.

Get after it, but Be Smart.

Timeline photos 02/28/2014

Timeline photos

2013 Open Workouts | CrossFit Games 02/28/2014

2013 Open Workouts | CrossFit Games

WORKOUT 14.1

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
15 Power Snatches, #55/#75

2013 Open Workouts | CrossFit Games If you're looking for the Open Workouts page, you found it. This page contains all past Open Workouts and will eventually contain all the 2014 Open Workouts.

Timeline photos 02/28/2014

Chalk Boxes long lost cousin showed up today.

02/25/2014

Motivational Mondays!

Go Juice.

Sometimes it just isn’t in the cards.

You know, those mornings when you show up and sluggishly go through the warmup.

Or when you end up just sitting around for the strength portion.

Those days when the clock starts running only to quickly leave you behind.

Or when the music starts blaring and it practically blows you away.

Those days when there is just no go juice in your engines.

Those days are demoralizing.

You aren’t the only one.

We all have those days.

What sets you apart is your willingness to show up.

To show up even though you don’t think you have a PR in you.

To work even though you don’t have the brain power behind you.

What sets you apart is that you don’t just throw in the towel, but instead go through the movements, accepting that today will be a bad day, but promising yourself that tomorrow will be a good one.

Tomorrow you will go.

Timeline photos 02/18/2014

"Det ar inte svett, det ar min kropp som grater" is Swedish for "It's not sweat, it's my body thats crying."

Timeline photos 02/17/2014

Motivational Monday! Ok so it's not really in the motivational category but I bet it made you smile.

Timeline photos 02/16/2014

I see a few PRs in the future.

Nutrition Prep Day with the Chans: Part 1 by Matt and Cherie Chan 02/15/2014

Nutrition Prep Day with the Chans: Part 1 by Matt and Cherie Chan

Food Friday!

Food prep / bulk cooking The Chan Family.

Nutrition Prep Day with the Chans: Part 1 by Matt and Cherie Chan “So we’re here in the Chan household, and we’re at prep day,” says Cherie Chan of CrossFit Verve, located in Denver, Colo. “We try to do this once a week when we have time to prep a bunch of meals or a bunch of food that will make it super easy for us to stick to what we do every day: Zone-Paleo foo...

Timeline photos 02/14/2014

The start of the PR board.

Timeline photos 02/14/2014

Timeline photos

Timeline photos 02/13/2014

Timeline photos

Timeline photos 02/12/2014

"Bree" round two w/ a 6 minute and 58 second PR.

SMOKING HOT!!!

Photos from Logos Strength & Conditioning Club's post 02/08/2014

Photos from Logos Strength & Conditioning Club's post

Timeline photos 02/06/2014

A super short run.

Timeline photos 02/05/2014

New DL 3RM for Bree. #140

Timeline photos 02/04/2014

Motivational Monday.

8 Foods Even The Experts Won’t Eat 02/01/2014

8 Foods Even The Experts Won’t Eat

Thank you Anita for finding this one!

8 Foods Even The Experts Won’t Eat We asked them a simple question: “What foods do you avoid? Experts from different areas of specialty explain why they won’t eat these eight foods. Food scientists are shedding light on items loaded with toxins and chemicals. The experts offer some simple swaps for a cleaner diet and supersized healt...

Photos from Logos Strength & Conditioning Club's post 01/31/2014

Test complete. Let the pull-ups begin.

Timeline photos 01/30/2014

Timeline photos

01/28/2014

Motivational Monday.

Plan to fail.

Yes, you read that right, plan to fail.

In fact, while we're at it, set yourself up for failure.

Choose weights that seem just a little bit past what you "think" you can do.

Pick the Rx'd box height, even though it means you have to focus on each and every rep, even if it means you have to push yourself past your fear.

Choose the wallball that is a few pounds heavier than your usual.

Make it hurt, make it burn, make it hard for yourself.

Make it so that at least once a month you push yourself so hard that you actually fail.

So hard that you have to strip the weights, or tap out halfway through the ladder, or break down into tears because the WOD just won't end.

Failure breeds growth, it builds strength, it forges your mental game.

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Honolulu, HI
96818

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