This Monday we will only be holding the 1200pm and 200pm classes. Nimitz will be closed for the GAR so be sure to find a different route to use if you need too.

While I was writing this, Marcus just got a Personal and gym record of 53 pull ups.

Also G-4 put my video back in the running for the 2nd American ninja contest. If you would like to check it out and vote for me you can go here. As you can see from the picture above, I have been training. Enjoy the weekend and I’ll see you next week.

-Bryant

So, you may wonder what runs through the mind of the CrossFit elite. The true fire breathers that crave intensity levels few have ever achieved. Ancient warriors sacrificed animals. Some would meditate, some would blare spleen-rupturing music… The following was heard on the rowers before a workout today.
Lindsey: Yum! That gum smells good! Isn’t it the dark pink Extra?

Amy: Ya, it’s good!

Lindsey: Strawberry, right?

Amy: No, it’s blueberry.

Lindsey: Oh, it didn’t smell like that. I had that kind before. It’s good.

Amy: Ya, I had never tried this kind before yesterday.

Bryant: Ready… set… GOOOOOOOOOOOOOOOOOO!!

What crosses your mind the final seconds before the workout starts??

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  Amy has been working on her back squats during the Tuesday morning classes and she is super strong.  I have nick-named her “She Beast”.  Today before our workout, she decided she wanted to see if she could get a new one-rep max PR — 200 pounds was her goal and she got it.  You can see the weight on the bar. My camera wasn’t fastest enough to catch her during her squat, but we all saw it.  Congrats She Beast!

  

During today’s 9:00 am class we worked on our Press. Mike excuting good form during his press.

    

   

We do combination workouts on Tuesday and Thursday mornings. After today’s Press workout we did a variation on “Helen” — Five rounds for time of 21 KB Swings and 12 Pull Ups.  Everyone did a great job with good form.

We usually follow our own program here, but we must honor our fallen heroes as soon as we can. Today, the honor goes to Chief Petty Officer Nate Hardy, who was killed Sunday, February 4th during combat operations in Iraq. You can read more about Nate here. Nate is a tough workout, but everybody was stepping up their skill level today. Progressions to the muscle up, handstand push-ups and heavier-than-usual swings challenged everybody at every level.

Patricia working on her handstand push-up. Her eyes almost jumped out of her head when we told her that she will be doing handstand push-ups in a workout! After scaling the exercise to her ability, the path to a HSPU made more sense to this ultra-marathoner.

Cheryl taking it to another level…

Jude, celebrating his last workout with us for a few months.

Caroline, using the heaviest kettlebell (20 kg) she’s ever used in a workout!

Not everybody comes to Crossfit Oahu able to do a handstand and believe it or not, most people are afraid to experience the world upside-down. With proper progressions and scaling of the exercises, we had the entire 4:30 class upside-down!

Great work everyone and I’ll see you in a few Jude.

-Bryant

The ever competitive, energetic, trash talking Karissa. Yes that is one heck of a deadlift in the picture above. She is deadlifting 205lbs at a weight of about 105lbs. Almost 2x her body weight. Just remember bigger doesn’t equal stronger, stronger equals stronger. She has been training at CFO about 3x a week since last September and made many gains in all areas of her fitness. Here are a few of her stats a 57 sec L-sit, 16 Rounds in Cindy, a 22.5lb weighted ring pull up, a 17.5lb weighted ring dip, and 28 pullups in a row to name a few. Consistency and dedication pay off. Watch out Brad (her husband)!!
“I love Crossfit! Its the ultimate workout! Get Some!!” -Karissa

This was a busy sunday for your trainers here at CFO. First we attended the parkour semainer held by Ozzie of HawaiiPk.com. The training was great and Courney loved the fact that she was the only girl there. Don’t worry if you missed out as Ozzie will sure be back at CFO to teach PK to all that want to learn.

Me dash vaulting a table.

Marcus just jumps the whole thing.

After the PK session we headed out to Ed’s house for Pose running training. Ed runs in hundred mile races so he knows his stuff and is tough as nails. The pose method of running is about teaching the skill of running (or falling depending on how you look at it). You can learn more about Pose at Posetech.com and in some of the CF Journals at Crossfit.com.

Courney practicing drills at Eds house.

Ed showing great running technique while chasing his dog.

Me in the “Pose”.

I first learned about pose a few years ago on the crossfit message board and love it. If it is new to you ask me about it or better yet Dr. Romanov the inventer of Pose will be in town and you can hear him speak at several different places. We will also be hosting a Pose clinic at CFO on the 22nd-23rd. Here is the schdule Ed gave me for Dr Romanov.

Wednesday, February 13, “Aloha and Open Talk with Dr. Nicholas Romanov.” Location: Runner’s HI Time 7:00pm

Friday, Feb 15: 6:30-7:30pm = Injury Free Running with Dr. Romanov at the Great Aloha Expo, Neal Blaisdell Center.

Saturday, Feb 16: 1:00-2:00pm = Injury Free Running with Dr. Romanov at the Great Aloha Expo, Neal Blaisdell Center.

Sunday, Feb 17: Noon-1:00pm = Running for the Competitive Runner with Dr. Romanov at the Great Aloha Expo, Neal Blaisdell Center.

There will be a Great Aloha Run insert and will be published in the February 14 edition of the Honolulu Advertiser with info on Dr. Romanov and other events during the GAR Expo.

Tuesday, Feb 19: 7:00 = Open Talk with Dr. Nicholas Romanov: Runners Route, 1322 Kapiolani Blvd (941-3111)

Sat-Sun, Feb 23-24 = Pose Method of Running Clinic.

Hopefully everyone is rested up and looking forward to training next week because we will bring in the knowledge we learned today to our training next week.

-Bryant

Michelle just starting about a week ago and commented to my how she really enjoyed the post yesterday so I ask he to give me her thoughts on her first week at CF Oahu. Here is her reply unedited.

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Bryant,

Thanks for a great first week! I survived 3 classes. I have to say, it was a little scary and intimidating at first, but after my 2nd class I became a little more comfortable (not yet confident - but a little more comfortable!). The people are warm, encouraging and inspiring!!  I have enjoyed the workouts and look forward to learning more, getting stronger and reaching my goal of doing pull ups! Thanks to  you and Marcus for your invaluable instructions and for making my first week at Crossfit welcoming and comfortable - not scary like I had imagined. It truly is a place that “regular” people can come to get a great workout. I am grateful!

Thanks again,
Michelle

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Besides surviving her first week here she also has dodged my camera for a week and that is a picture of Amy above. Amy has survived her first and several more months too.

Post to the comments your first impression of CF Oahu and how you felt walking onto the black mat.

(Click on the title of this post to leave a comment.)

Thats not what Kari and her son Prinn say. Prinn brought over a soccer ball and a small PVC pipe and started doing overhead squats with his mom.

Later in the work out while Kari did wall ball he did mom ball and bounced the soccer ball off of her.

Many People see our site and only notice the “crazy genetic freaks” or the WOD videos of the fire breathers on the main site. What they overlook is the regular people (99% of our community) who come here to get a great work out. Everybody learns the proper foundations and full range of motion before they can add load or go faster. If I thought every run had to be a marathon I wouldn’t want to run but you can always run your own distance and pace. This is much how Crossfit is, you work out at your own pace and load and after a while you get better and you might want to go faster or add weight. No you don’t throw up every workout or break your kneecaps. We focus on full range of motion, correct technique and safety.

So if you are lurking out you should stop by and try out a free class. You might find it completely different then you think. Besides Kari tells people there is “No Excuses”.

Dr. K grounds it out doing 100 overhead squats…yeah!!

The best minds of Crossfit assembled in one place!! And there was Marcus…