Earlier this week I got a phone call from Keoni, a journalist for the Star-Bulletin. One of our clients Amy had run him through a modified version of one of our workouts. It smoked him, but he liked it and he want to learn more about what we do. I invited him down to try a workout so he would have some first-hand experience with CF. He accepted the invitation and he wrote an article about his experiences in today’s Star-Bulletin Fitness and Health section. You can read the article online here.

Overall, I enjoyed the article and thought it fairly represented what we do here at CrossFit Oahu. He had a lot to pack into 800 words or less. I should have asked him to put our contact information in there somewhere, but I took for granted that it would be included. Also, I do wish they would have put the picture they took of Carolina climbing the rope instead of me on the indo board. She worked hard to climb the rope for the first time in her life and that has a lot more relevance to how we train at CrossFit. Handstands on the indo board are for cool points.
If you are looking for more info on what CrossFit is, how we define fitness and why, CrossFit.com has a page here that has several great (and free) resources to learn more about us.

For anybody who read the article and is learning about our program for the first time, I invite you down to try one of our workouts. You’ll be satisfied that we’re the real deal and we will give you 10% off on your first punch card with us.
For all you CF veterans out there, post your thoughts to the comments on what you think of the article. For people checking us out for the first time, post any questions you have in the comments or email us.

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Donald was brave enough to admit that he ate no fruits and vegetables the day before the clinic so he was the rightful owner of a basket of God’s candy!

Thank you everyone who made it to Crossfit Oahu’s first Nutrition Clinic on Saturday. We had a great discussion about the foundation and importance of nutrition, good and bad food choices, the Zone Diet, protein bars and much more. We also shared many healthy and delicious recipes with samples, which I will post on the website very soon. Special thanks too Caroline for bringing a dish to pass although she wasn’t feeling well and couldn’t stay.

Whether you attended the class or not, the challenge for this week is to write down EVERYTHING you eat and we will meet again this Saturday, Sept. 29th at 10:00am, to discuss your progress. E-mail Courtney at cbjohnson44@hotmail.com anytime you have a question or just need some support!

Go Fiber!

Fruits and vegetables… GOD’S CANDY??

Nutrition Basics Clinic with Registered Dietitian, Courtney Johnson, MPH, RD
Crossfit Oahu, 1321 Hart St, Honolulu, HI 96797
Saturday, September 22nd from 10-11:30 a.m. with a potluck and recipe exchange to follow
The cost is $15 per person and children under 12 are free (just like the buffets)

Are there good and bad foods? Should I follow “The Zone Diet”? How many meals should I eat? How many calories do I need? What should I eat before and after I workout? Are there foods that boost my metabolism? Should I cut out rice from my diet? Why is there so much conflicting information about nutrition?

Courtney will go over the basics of nutrition, answer your burning questions, debunk some nutrition myths, clear up some of the misinformation roaming the airwaves and work with you on developing a unique nutrition program that actually works with your life with emphasis in areas like eating habits, food choices, shopping, planning and preparation, snacks, and eating out.

Please bring a small dish to share and the recipe. Crossfit Oahu wants your tried and true healthy, ono recipes to start our very own CFO cookbook. If you have any questions about what “healthy” means, please post it to the comments.

To register, e-mail Courtney Johnson at cbjohnson44@hotmail.com or call 808-782-3983 by Thursday, September 20th. I look forward to a funtastic clinic!

Check out these websites for additional references.
http://www.fitday.com to help track your food and nutrient intake
http://www.eatwellguide.org to find food in your neighborhood and when you travel that is healthful, humane, better for the environment, and that supports family farmers.
http://www.performancemenu.com, Crossfit’s official Journal of Nutrition & Athletic Excellence
to find a Hawaii Farmer’s Market nearest you

Courtney Johnson, MPH, RD, has been in the nutrition industry for over 8 years, working in epidemiological research, numerous fitness facilities, school lunch programs and clinical settings. She is also a Crossfit trainer, indoor cycling instructor, AFAA certified group instructor, and has a unique love for fiber.

Apparently the men of CFO can gain a bunch of muscle mass using weights but do the women? Check out this article about the top ten reasons heavy weights don’t bulk up a female athlete. Post your thought or experiences to the comments.

We will only be having the 1100pm and 200pm class on Monday due to Labor day. Also Katie of Team Sexy and Yuka of Team Blame Canada have the best super hero pose in the above picture.  Post your favorite team name you have had at CFO or at any CF gym around the world. In one week we will randomly select one team name from all the posts to win the “Grand Prize”. The “Grand Prize” is a picture of your team on the blog, you can write what ever you want on the post for that day, and eternal bragging rights.  Looks like Christmas just came early.

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Thanks for every one who came to our first basic olympic lifting class. Sophany and Tucker who had never even been to CFO before came in and killed it. Everybody enjoyed two hours of instruction on the snatch, clean, and the jerk and left with new respect for pvc. We will be holding more olympic lifting and skill specific classes soon. Post to the comments (click on the title of this post) what you would like to to learn (kettlebells, barbell lifts, handbalancing, etc) and we will set up those classes for you.