It may have been a little known insider fact but a few of our own (Mike “Badger Slayer” G., and Richard “.44″ L.) have been producing Crossfit Oahu Youtube videos for us all to watch. I hadn’t really figured out how to get them on the blog with out messing up the web page but after a few hours of research I have it all figured out for you! I’ll be posting our community videos they made at the end of the blogs I write in the next coming weeks so all their hard work will not be overlooked. And for all the lurkers out there that say CF is too intense (not understanding is relative nature), only for genetic freaks, or have another excuse check out Pauline killing the broad jumps in the above video. It just goes to show what consistent training can accomplish.

-Bryant

Noon.  Be there.  Everyone, no matter what your skill level, will have an opportunity to get a heaping slice of Fight Gone Bad.  There are four divisions we will be running groups through. 

1. Class A: Standard Men = 75 lb PP and High Pull, 20lb Wall Ball and 20in Box
2. Class B: Modified Men/Standard Women = 55 lb PP and High Pull, 14lb Wall Ball and 20in Box
3. Class C: Intermediate = 35 lb PP and High Pull, 8lb Wall Ball and 20in Box (step ups are okay)
4. Class D: Beginner/Kids = 15lb PP and High Pull, 4lb Wall Ball (can be lowered 2in from standard height) and 10in Box

We can also nominate one man and one woman per division to be submitted for the individual score award.  If you feel up to the task, let us know and we’ll make sure to video record your efforts.

Please bring an extra set of vocal chords, as we want maximal cheering and support while our fellow athletes are gettin’ some.  Afterwards, Kate has championed an ice cream social for everyone once they peel themselves off the floor.

Big ups to all those that have gathered donations for prostate cancer research and the Wounded Warrior fund.  As of this writing, we’ve raised $8140.94, putting us in the Top 10.  You know what’s even better?  Safeway will be matching our donations via the Matching Grant Program.  Amazing work CrossFit Oahu!

-Juggins

In CrossFit Oahu’s never ending quest to bring you skilled coaching and sustained power output across broad time and modal domains (translation: we want to make you stronger and faster at everything you do physically), we will begin to offer strength and skills classes, the goal of which is to offer in-depth training in a specific movement or category of movements. It’s also a good option, if you’d like to improve your fitness, but don’t want to go through the rigors of a full CrossFit workout or you’re trying to recover from a previous workout.

On Friday at 5 pm, I will be offering an in depth class on the kettlebell snatch. We’ll go over the proper swing and the progressions toward the snatch, followed by a short workout. I look forward to seeing you at the gym on Friday.

What: CFO Skills class on the KB Snatch
When: Friday, 26 September 2008 at 5 pm (1700)
Where: CrossFit Oahu.

How Much: If you’re a member, it’ll be just like any other class. If you’re not a member, come by and check us out for free. No matter your skill level, you’ll be sure to learn something.
Check out this video to see what the snatch is all about.

If you have any requests for future skills classes post them here.

–Nick

Big Dog CBL sent us a quick update on his CrossFit expereince in Iraq.  Sounds like he’s building quite a posse; way to spread the aloha and CrossFit love!

Just wanted to send a quick shout out to the CFO peeps! I’m still CrossFitting out here in Al-Ramadi. I have a few shirt designs that would be nice to punch out since I’ve gotten quite a few peeps to do CrossFit with me. I started with a Navy Lt. who already did CrossFit, but he was only temporary, so I kept on CrossFitting by myself. Awhile back, I was able to get two Marine Corps Captains to do Crossfit with me; we rock the WODs from the main page. A Gunny and the Sergeant Major soon followed suit. Just this past week another Marine Corps Captain and a Sergeant started CrossFitting with the group. All in all, our group has six so far. I’ve been following the WOD for myself and scaling it for the new peeps (I don’t want anyone getting Rhabdo; I’ve been reading up on it). Today, after doing the Filthy Fifty, I felt great and was thinking of getting in another workout, even though it’s a rest day. Since being out here I’ve lost 25lbs, which is awesome since we walk everywhere: to chow, the gym, etc. Back in my civilian job we just sat on our asses and drove everywhere; which probably got me fat in the first place.

Check out the svelte Chris rockin’ some Helen in the sandbox! 

-Juggins

Krispy Kreme Bacon Cheesebugers
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We all have a few deep desires for a variety of treats, whether it’s chocolate, bacon chesseburgers, brazilian men in speedos, casual encounters in Cancun, or spice gold. But have you ever asked yourself, “what do I really need right now”? Maybe you just need some broccoli, raw goat milk, a handful of nuts or a psychotherapist.

Check out this interesting post from Modern Forager and get some answers. Also check out the five hotdogs that will kill you.

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What are your food cravings? and how do you deal with them? Post here.
–Court