Contact Us
Testimonial
10/11/2007 Grey Panther Power!
“Power to the Grey Panthers” -Caroline Kong
Above is Caroline learning the snatch (the most complicated barbell movement). We started with a pvc pipe (or broomstick) and worked up to weight when her form became good. Caroline has been coming four days a week for a couple of months now (more than most guys out there). She uses the same workouts as our Navy Seals and world champion athletes but they are scaled perfectly to her ability level.
What has all this gotten her? She has 10x better range of motion in her hip, presses a 45lb bar over her head several times in a row, can jump rope, has rowed a couple thousand meters, deadlifted over 100lbs, can hold a L-Sit, perform olympic lifts, do jumping pullups, swing kettlebells and on and on. Is she superhuman? No. Is she dedicated? Yes. Is she crazy? Maybe, but all of these things translate into a better quality of life for her and she likes it. Ask her about it next time you see her.
Anybody at any level can start this program and get massive results. No need to workout to prepare for CrossFit or anything like that. If I couldn’t get people results because they are unfit, weak, or whatever else, I would suck as a coach. I wouldn’t like myself. Luckily that’s not the case. The weak get strong here and the strong get even stronger. All you need to do is show up, workout, and have fun with all the other crazies that do this too.
I’d love for everybody who reads this to take a little time to post in the comments about your fitness level before CrossFit and gains you have made since starting.
(Click on the title of this post to leave a comment.)
News & Events
- No events.
Amazing work Caroline!!
I can honestly admit, while I’m still a food-blister and need to fix my diet in a bad way, CrossFit has me in better physical condition than when I was in the Marine Corps.
Comment by Juggins — October 12, 2007 @ 2:20 am
Alright Caroline!! Way to go!
When I started Crossfit in May, I was 212lbs. I was out of shape and I absolutely dreaded the WOD’s. But I knew that if I just stuck with it, it would be worth it. Today, I’m 195 lbs., and in much better condition. I still dread the workouts, but I’m out there trying. Crossfit has become a lifestyle choice for me, mainly due to the support from the instructors and my workout buddies.
Comment by Will — October 12, 2007 @ 3:11 am
Despite a sometimes marginal diet… CFO has taught me a ton in less then 1.5 months. I had about 5 months of CF expeirence under my belt and breaking all the O lifting movements, and gymnastics have made me progress much quicker than before. Rowed a 1:24.2 500 m today too which was a PR.
Comment by Shark — October 12, 2007 @ 4:12 am
Way to go Caroline!
After only one month and seven sessions I’ve noticed an increase in energy. I’m also pushing more weight around the gym in less time as CF techniques have improved the effectiveness of my workouts. Finally, with an improved diet, I’m enjoying better tone and definition….and more women of course!
Comment by Tom — October 12, 2007 @ 4:52 am
Crossfit has changed me mentally as well as physically. I am most proud that I’m no longer a “can’t” person. I used to look at things that were difficult or different and say I CANT DO THAT! but Crossfit has changed my attitude. I CAN climb a rope! I can do a hand stand (with some help)! I can do 150 squats and very soon…a pull up! This will be a momentous occasion for me since I’ve NEVER been able to do that in all my XX years. I have noticed a marked improvement in my energy and strength which means a lot for a person like me who is a functioning hypothyridic (I need medication to give me energy and a metabolism). I am also celebrating this week because I am down a jean size!
Comment by Carolina — October 12, 2007 @ 4:34 pm
Mahalo to the CrossFit Oahu Team for your dedication,focus and stamina in delivering a quality of training that is truely mind (and body!) shaping…The “productive beatings” of the workouts are astounding. I have learned so much in such a short amount of time. As Will said in his post: the support given by the trainers and CFO students alike is inspiring and highly motivating. I am proud to be a party to the “insanity” that is CrossFit!!!
Comment by Caroline Kong — October 12, 2007 @ 6:39 pm
Before Crossfit:
Blood Pressure 135 systolic (don’t know diastolic)
235 ~ 240 Pounds
1.5 Mile: 10:30
Waist: 36 Inches
Deadlift: 225lbs
Pull-ups: 7
Row: N/A
Flexiblity in Hips: Nil
Overhead Squat: N/A
KB Skills: N/A
Overhead Squat: N/A
Gymnastics Skils: N/A
Diet: Garbage–lots of carbs, getting fatter.
After Crossfit:
Blood Pressure: 115/65
207 Pounds
1.5 Mile: 9:25
Waist: 34 Inches
Deadlift: 420+
Pull-ups: 21+
KB Snatches in 10 Minutes 1.5 pood (1st and only try): 150
KB Juggling and H2H Skills Good
500 meter row 1:19
1000 meter row 3:13
Increased Flexibility in Hips to full ATG squat.
Overhead Squat: 200 lbs
Massive Calluses
Handstand for more than a second.
Can perform diving rolls over objects.
Vastly Improved Proprioception
Diet: Very Clean and becoming leaner as a result.
Met Pukie the Clown 2 times due to CrossFit Oahu.
Still need to work on a lot, but it is coming along.
Comment by Nicholas Hahn — October 12, 2007 @ 10:57 pm
I’m in better shape haha. My first memories of crossfit are filled with blurred vision, nausea, and vomiting. I loved it though and still do. Every workout is more than a workout and Im just getting stronger and in better shape all of the time. Thanks crossfit.com and Crossfit Oahu.
Comment by Jason — October 14, 2007 @ 3:40 am
Great work Caroline!
I started CrossFit around May and before that I was doing mostly isolation weight lifting with slow jogs for cardio. My weights were decent but the exercises did nothing to help with my injured shoulder or knee. Both injuries are at least 5 years old and I had tried every exercise I could to make them stronger.
Since finding CrossFit I have increased my overall power output and rehabilitated both my shoulder and knee in a matter of months. A few weeks ago my friend and I were both moving to new apartments and I was able to move heavy furniture over head all day without getting very winded or muscularly fatigued.
Comment by Michael — October 15, 2007 @ 10:33 pm
I did 52 consecutive pullups
. That’s what I get for pushing myself.
Comment by Jason — October 29, 2007 @ 4:41 pm