Diane is yet another CrossFit Benchmark workout and like all the other “girls”, she’s not to be taken lightly. Three rounds for time of 21, 15, 9 Deadlifts (Women=165#; Men=225#) and handstand push ups. Lisa, Amy, Marla and Bernie all did a great job today. This was Marla and Bernie’s fourth CrossFit workout and Diane did not disappoint.

We finally got Amy up on that wall for handstand push ups –great job Amy!

Bernie’s first Diane workout and he did a great job.

Our Tuesday and Thursday morning classes encompass a Strength Training element as well as a CrosssFit element. We start with strength training (i.e., back squats, barbell press, deadlifts or one of the olympic lifts) and do three sets of five reps with a weight that is challenging but does not sacrifice form. We finish up with a short CrossFit workout. Our goal is to increase the weight each week while still continuing to execute good form.

Would you want to move in such a way, with any movement, as to help you gain the most ground on someone or something, whether escaping from it or chasing toward it. Well if that perks your interest then you might like Parkour. The guys from www.hawaiipk.com stopped by today. That is Ozzie and Pete in the picture above in their first Crossfit workout. Ozzie also has some get videos on youtube here. Check out how Jesse Woody adds parkour training to his crossfit class here. Ozzie is having a free Pk semair on Feb 10 and you can pick up the more info at the gym. If you want more Pk training here let me know and I am sure we can set something up for everyone.

Hopefully not everyone is sleeping in too late. Post CF naps like F-Bomb (Fielding) is taking in the above picture are okay but we will be adding 6:00am Crossfit classes on Monday and Wednesday mornings starting next week (Feb 4th). If you are interested in these classes just post to the comments and let us know.

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Check out www.logsitall.com for a site designed to log crossfit workouts. It also has a ranking system to see where you stand. Just remember not all the numbers might be legit.

Whats your favorite part about looking back into your journal? Leave your thoughts in the comments.

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Hopefully everyone rests and recovers well from training on the weekends. Check out www.hawaiitrails.org for plenty for places to hike.

Also you can thank Shark for dropping off his 40kg (88lb) Kettlebell to play with!!!

We are now offering classes on Tuesday and Thurdays at 9:00 am. These workouts will have a strength training element with a focus on back squats, shoulder press and deadlift. We’ll also play around with some of the olympic lifts. It’s strength training CrossFit style, so come check it out.

Me, Jennifer (she is from CF Vancouver), And Marcus. Its his birthday so post any congratulations to the comments.

Brain and Melissa Mackenize the owners of CF Newport beach. Brain is also one of the masterminds behind the CF endurance cert. Craig “The CHIEF” Cates, Marcus, Me, James, Courtney and Andre. Andre was on loan to us from CF San Fran. Here is the link to his photo album he took out here. The password is indobali. All will be missed.

In case you missed it we had a great Pain in Paradise workout plus BBQ at the park this last Saturday. Much thanks to everyone who made it out. We will be having more PIP workouts soon. If you have any ideas on where let us know.

Emilia and James showed up late but they still got their work out on.

The perks of living in Hawaii.

Marcus, Kettlebells, and Diamond Head.

Jill and Jeff (Team We are here!! Where are you??) at Jeffs last workout before he leaves for some G-14 classified adventures.

L-sits at our MLK Class.

Anthony from CF Valley also stopped by this weekend.

Two of our best Nick (He has the 500m row record at CFO with a 1:22.9 row) and Josh (Acts like a wild lemur. Example- Lemur, Josh).Nick went to the Crossfit level 1 certification at CF HQ in Santa Cruz, CA and Josh went to surf. Nick survived the cert, so next time you spot him at the gym tell him congats. Here are some more pics they sent me.

Nick on the 2in thick rotating pull up bar.

Josh with the one arm hang/beverage chug at the after party.