Determined to regain his honor and pride on the 500m row board, David stepped up and rowed a personal best of 1:24.8. That moves him firmly into 3rd place on the board behind Shark and the board leader “Sultan of Swing” Nick. J-”No Pants” Rod moves to the bottom of the board and will have to step up his game to not get knocked off. The drama of the men’s board is high and we will keep you updated.
-Bryant

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Please Remember to sign up and post on our community message board here. We now have over 50 members, so thank you for taking the time to sign up. If you haven’t signed up yet, shame on you!!!

I just wanted to give a shout out to Amy, Lisa, and Pat.  Amy and Lisa have been coming to the Tuesday/Thursday morning classes regularly and they are making great gains in their back squat and press strength.  Pat just started coming regularly and she too is making great strides.  Awesome job ladies!

A lot of what we do comes from Rip and Lon’s book (shown above).  If you haven’t had a chance to read it then it needs to be on your book list.  I had a chance to attend their seminar in San Diego last year and it was great.  They provided a wealth of information and tips and of course they love CrossFit.  If you’ve already read the book, then you know what I’m talking about, enough said.  It’s available through Amazon.com.

- Cheryl M.

J-Rod of Lululemon fame smashs onto the 500m row record board with a 1:26.3 row, just edging out David’s 1:26.4 row set early this week. I guess hard work and no pants pays off!!

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Please Remember to sign up and post on our community message board here.

Gabe and Raina with future CF sensation Bella Aubree Mailani Amey. Check out their sweet ride in the background too. What did Gabe say when I asked him for a quote?

“Gosh… I can’t wait until I can do burpees again!”

Later on he let his true feelings out:
“I like Burpees about as much as I like prostate exams!”

Then Raina asked:

“Have you ever had one of those?”

“No, but I figured it would be as bad as burpees” Gabe answered.

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Please Remember to sign up and post on our community message board here.

Feast your eyes upon CrossFit Oahu’s next stage of Interweb domination…the official CrossFit Oahu message board! One of CrossFit’s greatest assets is the people and the camaraderie that they share. Our message board is another tool we are using to continue building our ever-growing CrossFit Oahu ohana!
CLICK HERE and register today! Please make sure you register with your first name and at least your last initial. Ready…Set…Post!!!
-James

Eric, Brad 1, Karissa, Lindsey, Brad 2, and Amy representing CF Oahu at the 2008 Kane’ohe Bay Swamp Romp, the dirtiest race this side of the Mississippi!!!

Here they are after they placed in the top five.

Coby was sad he was left out!!!! See everyone next week.

-Bryant

What do I do in my spare time?? Upload pictures of you to Flickr!!!! I just uploaded and organized hundreds of pictures that I have taken of the past year and you can go to our Flickr and download them. Show your friends and family what the heck has gotten you so strong. Here is the link to our page-

Crossfit Oahu Flickr

You can click on sets to see all the different albums we have. When you find a picture you would like to save, Right-Click on it and then click on “Save As”. Be sure to check back to the page often because every week I will be uploading the pictures I have taken that week. They will be organized by month and year (Ex: Feb 08) for you to easily find the new pictures.

Post to the comments your favorite picture that you find and thanks for all the crazy antics that have created such good pictures!!!

-Bryant

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The sun, the ocean, a few steep hills to run up and enjoy the view…sounds like Pain in Paradise! Join us for a fun, outdoor workout at Kaka’ako Park instead of the facility this saturday, February 23rd, for our regular 10:00am class. We meet at the bathrooms on the Ewa end of the park near the ocean. Please see the map here for directions to the park. A few people were talking about bbq’ing after the workout too…if not, we can always party at Jamba Juice afterwards just like the old days! See you tomorrow!!

Fresh off her roids (for her asthma) Jill wrote me this email to share with everyone out there:

Jill is one of the biggest cheerleaders here and we are excited to get her back. She is keeping a detailed journal of her progress for anyone to look at and she is a great example of what consistency and dedication can accomplish.

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Aloha Bryant-

Anyone considering CF that looks at our website sees seals and the other elite athletes that do CF, crazy people beating the RX, competing with each other, body weight squats, pull ups, jumping boxes (my favorite), double unders (HUH?) climbing ropes with no feet.  And BURPEES??. Yes there are elite CF folks but there are also people like me.

I am almost 50, not a runner, not a gymnast, not a MMA person, just a regular person trying to be in shape. I get dizzy doing somersaults, cannot do a split and probably will never climb a rope. I can now jump rope 10 times without tripping over my feet, and  box jumping? Well when I fall, I get back up.

CF for me is a place I belong, a community I belong to. I fit in here at CF.  No one judges me here at CF, my only competition is with myself.  I started CF not being able to do a push up from my knees, I can now do 30 military style push ups.  I started CF trying to jump from a high  box (>36 inches)  to get my chin over the bar. Well, now I use a lower box for my jumping pull ups (12inches).

-Jill

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Jill would like to write a weekly letter about her experiences at CFO. If her point of view interests you, post your support in the comments. I just hope she won’t bring any roid rage into CFO now that she is back!!!!

-Bryant

Check out the pics Steph forwarded to me of her friend CPT Dan doing CF in Iraq.

Dan is pretty excited that Steph has gotten into CF here. He wished her good luck and may all her workouts be sweaty and trecherous!!! I am sure we will see him around the gym when he gets back.
If you have pictures of you working out deployed or in a random location, send them to me as I would love to display all the efforts of our community abroad.

Post to the comments how CF has changed your view of where and when you can get a great workout in.
-Bryant

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