Nico ordered up a hearty triple-meat-burger and decided one workout wasn’t enough for our ‘Choose Your Own Adventure’ day.  He completed all three, Karen (150 wall-ball), GI Jane (100 burpee pull-ups), and 100 L pull-ups, back to back.  Impressive work, yo!

-Juggins

We’re a bit late on this!  Kent’s actually back for a few more days before he heads off to Afghanistan.  If you see him, make sure to give him a high-five and wish him the best.  While he was gone though, he sent us this lil’ bit of aloha!  You might recognize the picture he’s posing next to; we happen to have the same very one, but ours has been horribly desecrated and mocked.  Muahahaha!

Craig Bryant Courtney Marcus and everyone else,

I have been tearing it up at a Gold’s gym in MD during my training. I saw our best buddy on the wall and couldn’t resist taking a picture with his grimacing face. Apparently these people haven’t seen many people doing thrusters, cleans, handstand pushups, muscleups, double unders and the like. I have gotten a lot of glares and stares and a few people interested in the substance of what I am doing.  I miss all you guys and working out with people who push themselves and me. I will be heading back to HI next week or weekend, depending on when I graduate. A week in HI and then I am headed to Afghanistan for 7-8 months. Hopefully I can fit in a farewell workout in there. Anyway, I have to go study and all that jazz, I have a big test tomorrow.

-Juggins

So, it’s almost that time of year again…November! I am here to announce two exciting upcoming events for CFO crossfitters.

#1- Natural November Nutrition Challenge!!

Much to Gretchen’s chagrin I’m sure, I had a special request to make the Natural November Challenge an annual event. For those of you who weren’t with us last year, Natural November means eating only “natural” foods for the entire month of November. Yep, that’s no packaged food, boxed food, or foods processed in any way for 30 days. Can you cut the crack for 30 days (except thanksgiving day!)? Are you in?
#2- My ‘Dirty 30′ Birthday Extravaganza!!!

What is more fun that jumping out of a plane? Jumping out of a plane with all your friends in Hawaii!

When: Sunday, November 9th at 10:00am

Where: Skydive Hawaii at Dillingham Field (North Shore)
Cost: $125 Military ID, $140 if more than 4 people and $135 if more than 10

Are you in?? Let me know (cbjohnson44@hotmail.com) if you want to jump by Thursday, November 6th or if you have any questions. It would make me so happy if we could fill the whole plane! I am also planning a Beach BBQ afterwards on the North Shore if that’s more your style!

Post any comments and RSVP’s for either event here.

-Courtney

In our neverending search for constantly varied and functional movements, we are pleased to announce a new methodology of training into our regimen… Euro Training! Please take a moment to watch and study these videos, as there will be a practical exam.

-Juggins

In our never ending quest to help you “do more, suck less, and get better”, CFO is introducing a new program . . . Olympic Weightlifting Development.  If you want to learn the lifts, work on your form, increase strength, power and speed, then this is the program for you.  Taught by our very own Donny Crowder, this program is broken into three different Phases.  Phase I is Building Strengh — this phase is desinged to build up the strength of the athlete using lifts such as the Overhead Squat which is a major movement of the Snatch; Front Squat which is a major movement of the Clean; Overhead Press which assists with the Jerk; and Deadlift which assists with the pull.  Each Phase will run for 4 weeks and meet twice a week.  For all the details, go here. 

Phase I starts Monday, November 2nd.  Class size is limited so be sure to register early.  The cost for each Phase is $160.00 (that’s $20 per class –can’t beat that).  If you have any questions, feel free to email or call Donny.

-Cheryl

When: Saturday, October 25th at 3pm

Where: Ward Warehouse

Who: A bunch of your CFO Coaches, fellow CrossFitters, and hopefully YOU

Why: The Olympic Weightlifting community in Hawaii could use your support. If you want to try your hand at competing, or be there to cheer on your buddies, this is your opportunity. To compete, all you need to do is register with USA Weightlifting HERE and fill out an entry form at the gym. This will be a great opportunity to breathe new life into the community, and be a great way to represent CrossFit Oahu. Besides all that, it’s a great excuse to bust out the ol’ spandex singlet!

-Juggins

and

Eat More, Move Less—–>Get Fat
or
Get Fat—–>Eat More, Move Less

Watch and think. Since I have been talking with Caroline about this for the last few days I figured I would share these videos with everyone. So here it is about two hours of videos talking about how there is alternative hypothesis of obesity that just hasn’t really been tested yet. If you would like more resources just let me know and post your thoughts on how humans get fat here.

-Bryant

Anyone up for joining me this Sunday, October 19th, for a short 5km run for breast cancer? The 14th Annual Susan G Komen Hawaii Race for the Cure starts at 7:00am at Kapiolani Park. It was too late to register as a new team but it’s not too late to register as an individual. You worked hard for prostate health, now it’s time to support the ladies…and a few men!

Although the recent statistics are encouraging, an estimated 182,460 new cases of breast cancer will be diagnosed in American women in 2008 alone. The American Cancer Society estimates that the current rate of invasive breast cancer is 124 per 100,000 women in Hawaii.

If you can’t walk for any reason, there are several ways to support the cause. Let me know if you plan to walk/run so we can meet up on race day. Then we can go to breakfast!

–Court

For Crazy Captions!! Below are two photos and it is your mission to make up an interesting, funny, or crude caption to go with the picture.

Pic 1- The Chief hard at work being asleep at the USAWeightlifting Club Coach Cert. (Yes, he did pass!)

Pic 2- Shark, the Super Squat and Prosciutto master. I thought this would be a great pic due to his recent Facebook comment.

So don’t be shy, post any caption here, and I will make sure to upload a pic of me next time.

-Bryant

You can’t teach adults Olympic lifts???? Ever???? Madness!!!! Well this is what some of the so called “experts” in the strength and conditioning are saying. Some of these “experts” went on a 25 minute rant on crossfit. CrossFit Radio (click here for the great website) assembled a great group of Crossfit Coaches to answer the points brought up in the rant. Cozy up to your fire place and get ready for an hour of pure entertainment. Go here to the CF Journal page and click on the free download.

Post you thoughts on the radio show here.

-Bryant