A few example Zone meals…
Lots of thank yous to give….Thank you to all who attended the Zone Clinic last weekend and a special thank you to Nick and Cheryl for supplying some of the demo meals. Another thank you to all the amazing testimonials from current and past Zoners (Kaia, Karissa, Keith, Bryant, Katie, Nick, Cheryl, James and Brad)! And to the amazing Kaia-licious from the best introduction a lady can have…you rock girl!

I posted lots of resources on the forum here, including a block calculator, so those of you who weren’t able to make it can jump right in!

I threw out a challenge to all CFO crossfitters. Whoever has the best ‘zone/nutrition story’ by the end of April will win a pair of Vibram Five Finger shoes and a centerfold spread in the next CFO newsletter. The story will include all of your progresses, including performance, energy, sleep, weight, etc and will be judged by Bryant and I.

Remy is already getting started. Here is his shopping list and he hit the grocery store yesterday and loaded up on lots of veggies and lean meats…

–Court

The green beer has run dry and the last package of pink peeps is getting stale…it’s time to stop making excuses for your “crack” habits. Hang out after the workout this Saturday, March 29th, and learn about the Zone Diet. From about 11:30 until 1:00 pm, I’ll be discussing the whys, whats and hows of the Zone, including meal examples and testimonials from real life CFO fire-breathers.

Bring a friend, your family, your dog and all your burning questions. For the cost of super-sized Mickey D happy meal (If I EVER hear of ANY of you coasting through the golden arches convenience window….seriously, why?), these 90 minutes of your life will take your fitness and energy to another utopia.

What: Zone Clinic

Cost: $10 per person

When: Saturday, March 29th at 11:30 am

Where: CFO

Come learn something!

–Courtney

Happy birthday, Archer!  His first stop after leaving the hospital last year was CrossFit Oahu, so it seemed fitting for him to celebrate his first birthday with a CrossFit workout.  He chose to focus on his specialty, the ring hang.  1 ring hang for time.  The family scores were:  Archer 17.64 sec, Gillian 23.67 sec, Mackie 21.31 sec, Gretchen (Mommy) 1 min 22 sec.  Daddy (Craig) will post his scores when he gets home.  Congratulations, big boy.  We can’t wait to see what you do next year!

Lisa posted four goals for herself on March 8th.  Today she knocked out two of them:  handstand push ups and one legged squats.  She’s been so close on the hand stand push ups, but today was her day. . . she went all the way to the mat and back up.  Lisa also got her one legged squats today as well.  GREAT JOB Lisa — the CFO girls rock!  Two more goals to go and it will be time to reach for something else.

It’s important to have goals and it’s a great feeling when we work hard and achieve those goals.  How do you feel when you’ve achieved a hard fought goal?  Post your comments here.

Amy’s parents are here visiting and Amy brought them to CFO today to get a peek at CrossFit.  Amy’s Dad elected to watch from a distance (in the car), while Amy’s Mom, Jann came to check it out and participate.  We went through our strength training segment and Jann got to try out the Front Squat.  While the rest of class did the regular WOD,  Jann did a scaled version of Cindy.  How many rounds in 10 minutes of 5 jumping pull ups, 10 knee push ups, and 15 squats.   Jann did a great job and completed almost 7 rounds! 

Amy’s Mom was an aerobics instructor when Amy was young and she remembers working out with her Mom at a young age.  As many of you may know, Amy is one of our many strong CFO females and no doubt her early exposure to fitness played a key role.  Jann has had nine children and fitness has helped her keep in great shape and continue to be active. 

It doesn’t matter what you do . . . just do something!

-Cheryl

Caroline working her pull ups on our new assisted pulley system. She completed “Josh” with the pullys and she hasn’t even got a full regular pull up. Our system will help with pull ups, dips, and muscle ups. So now you have no excuse for that muscle up.

Lisa hard at work on her muscle up. Watch out ladies she could be next in the MU Club.

You can use the pulleys to help you with more exotic moves like the inverted iron cross if you want.

-Bryant

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Also click here to see the video Ozzie put on youtube.com of our Parkour training yesterday. If you would enjoy more Pk training here at CFO let him know on the message board

Jenna and her daughter Katy doing “Annie”. Jenna hustles off to the next round while Katy perfects her backward one leg jump rope technique.

Sit ups!!

Break time!! Check out more CrossFit Kids action here.

Katie joins the muscle up club. Make sure to leave comments for her here. It is interesting to note the the first two ladies to get muscle ups here (and perform well in many other areas too) are following the Zone diet. Not half way, not eating “healthy” (with no definition of healthy). We are going to take more time here at CFO to explain how the coaches choose food and fit it into their lives. It really is that important. Courtney, who is a Registered Dietitian, will be putting on a Zone clinic Saturday, March 28th from 11:30 am-1:00 pm. Check here on the message board for more info and to ask her questions.

So it has been about three weeks since we put up the message board. How do you like it? What has been your favorite part? How often to you read it? We would like to know, so please leave us a comment here.

Also we have about 88 members on the board. If you haven’t signed up now is the time to do it to help us get to 100 members! Sign up or login into the message board here and don’t forget you can always enter the message board by clicking on the message board link in the column to the left. Happy posting!

-Bryant

Congrats to Lindsey who was the only lady here at CFO to complete “Tommy V” as RX. Lindsey continues to get great times every day even with the infamous “Coby Breaks” (Her son). Watch out Dale (Her husband)!! Leave Lindsey some comments here.