CFO Baby Shower!!

CFO would like to celebrate the impending birth of a future Crossfit firebreather! Mike and Kat are due very soon as most of you know and most of us don’t need an excuse to party…..

When: Saturday, May 10th around 12:00 noon, after the morning workout
Where: Crossfit Oahu
Who: You and your family/friends
What to bring: At least a potluck dish to share
We will have Bryan’s BBQ going, so CFO will supply the meat and some non-alcoholic beverages (BYOB for alcohol)!

There has also been talk about Karaoke Gone Bad afterwards….what do you think?

RSVP to Courtney at cbjohnson44@hotmail.com by Wednesday, May 8th so we know how much meat and drinks to get.

April Zone Challenge

Only a few days left in April for our zone/nutrition contest….

So many of you have taken the challenge to experiment on yourselves and see how improved nutrition/Zone can change your body. I’ve heard so many awesome stories over the past few weeks and Bryant and I look forward to reading your testimonials from the entire experience!

Please write a story about your zone/nutrition experience and successes, whether over the last month or since you started Crossfit. Include everything, such as how your energy changed, maybe your family/friends impact, your view on nutrition, performance, etc.

Please e-mail me (Court) or send a PM on the forum by Monday, May 5th and Bryant and I will choose the winner of the Vibram 5 Finger shoes by the end of the week. Of course, just because the contest is over this doesn’t mean that you need to stop taking care of yourself. You have all the tools and support to stay with it. Remember all that you have accomplished so far at Crossfit, just imagine where you could be at this time next year…

Aloha and mahalo nui for all your hard work!!

Court

We are making some upgrades for your pleasure here at CrossFit Oahu. Here is the list of the changes and we will further explain each one below.

1. We are adding more class times. (Woe to the days of 30+ 10:00am Saturday classes in the photo above.)
2. We are adding Strength and Skills classes.
3. We are having all new members attend Elements Classes.

We are adding classes to spread out the number of peeps in each class (also to help with parking until we move). We would like to have about 10-12 people at the most in a class in order to convey the info we want to share with you. I guess I have been doing my job and more people are training here, so opening more classes is the right thing for you. We are phasing in more classes next week, but we also want to hear what times you want to train. We can also change/add classes if there is enough interest. Post in the forum or here what you want.

Here are the new class times. Basically, we added a third night class on Monday, Wednesday, and Friday and we added two more classes on Saturday. Let us know what you think of the new schedule.

We are also adding “Strength and Skills” classes to our line up. Strength and Skills classes will focus on one lift or skill (Front squat, Press, Handstand, etc.) that will be explained in depth. Following that training will be some light conditioning (1/2 to 1/4 CF work out). We have been testing this format in Cheryl’s Tuesday and Thursday classes and have gotten great results and feedback. These classes will be a change of pace from CrossFit classes and will allow you to hone your skills, increase your knowledge, and improve your lifts. If you have been out for a awhile, these would be a great chance to work back in here at CrossFit Oahu. If you are sore from a CrossFit workout S+S would be a great place to work off the soreness without worrying about a full CF workout. S+S represents how the coaches here at CrossFit Oahu train between the CrossFit WODs. Also, after new members have completed the elements we will suggest they attend the S+S classes. Our goal in doing this is to enable everyone to feel confident in the CrossFit classes. So tell your friends!

The final change is that everyone that is signing up as a new member here will have to complete three one-hour personal training CrossFit Elements sessions. These sessions will be scaled to their abilities. These will serve as the on-ramp to the fitness freeway. If someone is untrained in what we do or nervous about jumping into a CrossFit class, the Elements training sessions will give them the basic skills and knowledge necessary to continue on their fitness journey. If someone is coming to CrossFit Oahu for the first time, but has been doing some training before we will teach them them the skills they need to get into the fast lane (Muscle ups, Freestanding Handstand push ups, kettlebell juggling, etc.). We have had everyone from Grandmothers to Military Special Operations Forces go through the elements classes with great results. We will be updating our elements page here tomorrow.

Let us know about what you think of the changes here and please ask us any questions you might have on the forum or in person.

Here are the current and future stars of the Pac-5 wrestling and judo teams. They are training with CF for their sports and I will keep you up-to-date on their future wins. Post here about what type of “Genetic Freak” you would have been if you started CrossFit when you were younger.

The 9:00 am Tuesday and Thursday classes have been working hard on their strength training over the last two months.  Today they got to strut their stuff with CrossFit Total.  Mike, Lisa and Laura did an outstanding job and blew out their scores from last December.  Congrats to them all, job well done!  I’m proud that I was able to be a participant in their accomplishment.

 Mike is warming up his deadlift with 225#.

 Lisa warming up her deadlift at 135#.  Post your comments here.

-Cheryl

CrossFit Oahu is launching a Bridal Boot Camp program.  We are looking for brides-to-be to participate in the “pilot” run of this program beginning in early May.  We are offering 25% off the program fee for anyone who signs up for the pilot.

The program will run for 8 weeks with classes three times per week.

If you would like more information, please contact Cheryl Adkins via email at cmadkins62@yahoo.com.

“You have the dress . . . now get the body”.

So here is a photo from one year ago when we first moved into “Unit 9″. We have achieved our goals and built a wonderful CF community built on success and hard work. Do to our ever expanding community we are looking for a new place to put more toys in for you. We have looked at several different locations but we would like to have you look too!! If you find us a place we will give three free months at the new facility (four if you drive a hard bargain). We are looking for a 5000-8000 sqft facility with parking. If you find a place email me or post it in the forum. Also post here what you are most excited about to have in the new facility. Be creative!!!

Just a reminder that we are having a nutrition/zone follow-up session tomorrow at 11:30 am (after class). We will touch base and see how everyone is doing, answer questions, keep each other motivated and Chef Keith Kong will discuss some exciting ways to spice up your meals.

The cost is $10 per person and we will provide some small snacks to refuel you after the workout!

See you tomorrow!

-Courtney

For those of you who were on hand to see it live, it’s worth watching again.  In case you missed it, the link is below.  Mike wanted to get an idea of what it’s like for his wife Kat while she’s doing a workout 8 months pregnant, so we put 30 pounds worth of slam balls into a backpack and strapped it on him.   He and Kat did the same workout (Mike did a few extra reps) and of course Kat beat him.  But kudos to Mike for being such a good sport, most men in his situation would not even entertain the idea.  Great job to both of you!

http://www.youtube.com/watch?v=VubRuIEF0QA

- Cheryl

This is a picture of Patricia Carroll crossing the finish line for the Umstead 100 Mile Endurance Run.  You may have seen my post regarding Pat last week; well Pat is back at CFO this week and I asked her to tell me how she thought CrossFit had helped her prepare for and run this 100 miler.  These are Patricia’s thoughts . . .

“In late January, I attended my first Crossfit session.  My goal with Crossfit was to increase my strength to improve my performance in ultradistance running.  Umstead was the first “test.”  I completed 100 miles in 28 hours, 2 minutes. 

I felt strong during the entire run.  The squats certainly helped with downhill running on the course.  I had no quad discomfort at all either during or after the run.  The various lifts and explosive drills helped in overall strength and conditioning.  I never felt fatigued, even during the late evening/early morning hours.  This lack of fatigue I attribute to the Crossfit workouts.  The workouts have helped me since they target the entire body. 

I consider myself just an ordinary person who enjoys ultradistance running.  Crossfit is making me stronger.”

Thanks Pat.  I don’t like to dwell on age, but it’s worth mentioning that Patricia is in the over 50 age group and still going strong.  It’s never too late to take up any type of fitness and begs the question:  Where will your fitness be at 50?  I plan to be doing CrossFit WODs and still setting new PRs.  Post your comments here.

- Cheryl

The Chief (Craig) turns 39 tomorrow. Show up to find out what his birthday work out is… if you dare!!! Post your guesses for the workout or your congrats here.