Just a little reminder that we will be having a nutrition clinic this Saturday, June 21st at 12:00 pm. No need to RSVP, stay after the workout or just come hang out. The cost is $10 a person and we will provide a small snack. See you Saturday!

-Courtney

Look at that height!! Okay, lets think of the best caption for this picture. Post your caption here.

-Bryant

Check out what Lisa has been up to in Japan.

Konnichiwa from Hakone, Japan

“I’m entering week three of my work trip in Japan, but always find a way to escape to the mountains on the weekend. I’ve just hiked up and down Mt. Kintoki with fantastic eye-popping views to Mount Fuji (still snow covered) and I am descending to some massive waterfalls. (See photo).

Bryant has been challenging me to make sure I that I keep up with CrossFit on the road, but I’ve yet to find a way to do kipping pullups on the nearest tree - those Japanese cedars have skinny puny branches. I’d do more damage to the tree than it to me! So, handstand pushups seemed do-able. OK, you have to start somewhere, a headstand, especially when you are without the supporting wall and you only have a self-timer camera. Great to go upside down during the middle of an intense hike; highly recommended!

I’m counting the days until I return. I’m heading straight from the airport to CrossFit for Saturday’s Parkour clinic.”

Aloha, Lisa R.

Thanks to Bryant and CrossFit Oahu for letting us drop in on our vacation.  CrossFitters may be the only people that get excited to workout on vacation!  It was great to have the WOD already written and not have to think.

After two days of surfing for the first time in my life we came to CrossFit Oahu and the posted WOD was 10,9,8,…1 of Press/Pull-Ups/Knees-2-Elbows/Handstand Pull-Ups.  My legs are feeling slightly left out!  (Editors Note:  CrossFit Oahu, where, for the most part, every-day-is-mother-*$#%$^-leg-day)  Thanks guys, can’t wait to come back!

Lu Crenshaw, CrossFit Allegiance (www.crossfitallegiance.com), Medford, OR

-James

After just four classes each and everyone of the Parkour Boot camp students are managing to very quickly gain great control over their body movements.
In Thursdays class, after a warm up that involved some balance drills, jumps and PK landings, Ozzi and Pete led the group to vaulting introduction, having them all experiment with a variety of techniques to mount on to and over come simple obstacles that may be on their path. This was only their third class and they are progressing very rapidly. Watch out Oahu!!!! A new breed of super humans is being created, right here at Crossfit Oahu.

Here are the pics from Thursdays class for you all to look at.

-Ozzi

Our hormones influence major processes in our bodies…insulin, glucagon, melatonin, serotonin, prolactin, cortisol, dopamine, estrogen, testosterone, progesterone, etc…but what do these really do?

I finally finished another book (I’m reading like 3 at once right now) about a week ago. It really brought me back to the basics of human physiology and a big reminder that ‘nutrition’ and ‘exercise’ are just a small piece of the puzzle. Lights Out: Sleep, Sugar and Survival by T.S. Wiley and B. Formby is a great, quick and easy read!

We physically and mentally push our bodies to the limits at Crossfit Oahu but without proper fuel, water and sleep/recovery, we will never achieve our true athletic potential. Dedication and commitment are words we hear a lot on and around the black mats, but when it comes to our food choices, many of us fall pretty short.

Are you falling short of your potential by overlooking the importance of nutrition? What about sleep? Or Water? Or Intensity? There is never a better time than now to step up your game.

What: Nutrition Clinic with Courtney Johnson, MPH, RD

When: Saturday, June 21^st, 12:00-1:30 pm

Where: Crossfit Oahu

Cost: $10 per person

Who: YOU!

What are your performance inhibitors? Post here then go get some sleep!!

-Courtney

New pictures in our gallery or you can check them out on our flickr page here. YEEEEEEEEAAAAAAAAHHHH!!!

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake of levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. regularly learn and play new sports.”

-Greg Glassman

Interesting…How does this prescription in your view differ from how the general public views fitness? Post your thoughts here.

-Bryant

“Aloha, It’s Suzanne Field. I know I haven’t been there in a while. In and out of TDY and also went on a quick trip to visit friends. Anyway I just had to write because I have been doing nothing but CrossFit to get into shape. I had a PT test this morning and to be honest was a little nervous about it. I always get worked up over those darn PT tests. Well………………………I did the best I have ever done in 16 years of doing PT tests. Not only did I have my highest score ever of 281 (I know right), I also ran the fastest I have ever run on a PT test without having been doing any running. It may still seem slow to most but I really struggle on the run and have failed many a PT Test because of the run. Anyway I ran faster than I did while I was in ROTC in college and we ran everyday. I did the 2 mile run in 18:40. Now I actually have a goal of 18 minutes flat for the next time I have to take the test. I maxed the push ups and sit ups so no improvement other than to do it faster next time. I can’t thank you enough for everything CFO has done for me mentally and physically. I love CrossFit and can’t imagine doing anything else to stay in shape. Everyone in my office is now like wow you don’t even run….what is all this CrossFit stuff anyway. You may have some more followers soon. Many many mahalos!!”

Warmest aloha,

Suzanne

Today we had a lot of people hitting max deadlifts and squats. Although they haven’t even “trained” for those types of weights they are lifting more than they have ever lifted in their lives. What has CrossFit gotten you better at without even thinking about it? Post your thought or congrats for Suzanne here.

-Bryant

If you didn’t know Honolulu Fire Dept has been doing Crossfit for a long time. I remember wanting one of these many moons ago. Leighson of HFD fame just attended his level one cert (The same one as Karissa). Here is a picture that Leighson sent of HFD after a Crossfit workout. (He told me it was Seans first CF workout too)

-Bryant

“Here is a pic of some of us at Station 7 Waikiki finishing a WOD. From left to right Nathan Ramos (Battalion Chief), Sean Weider (Hawaii Kai 34), and Leighson Tanaka(Waikiki 7). Sean just so happened to be with us for the day and worked out with us, he did awesome.

Crossfit has benefited people from all walks of life firefighters included. Many of the movements apply directly to our job. Lifting patients, dragging hoses, breaking down doors, and fighting fires are some of the tasks that require spiritual, mental, and physical toughness. All of which are tested through the Crossfit WODs. We along with the rest of the Crossfit community are living proof of its advantages. Thanks to Crossfit Head Quarters for making it available to the world and thanks to Crossfit Oahu for making it available to Hawaii.”
Mahalo
Leighson