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

Get your late-night fitness fix!  Like Macho Man’s ever expanding biceps, we’re expanding our class schedule to better fit your needs.  Beginning immediately, 7pm classes will be held every Monday-Wednesday-Friday.  Snap into a little CrossFit, OH YEAH!

-Juggins

Ever committed to bringing you the highest quality instruction, we are introducing a new type of class for your pleasure. In our CrossFit Oahu In-Depth classes we will be providing in-depth (hence the name!!) instruction on specific lifts, skills, and topics. For many of the classes, we plan to give out instruction materials for you to take away. The class subject matter and times will change weekly so we will let you know every Sunday the times and subjects on the blog.

The In-Depth classes will have a class limit (decided by the coach) so you can sign up in the gym or on the blog. For members, the classes will count as one of the classes on your weekly membership or a punch in your card. They are a great option to train if you are sore from one of the CF WODs and would just like to refine your skills. If you aren’t a member and lurking on our blog (we know you are out there) they are a great reason to stop by and get professional coaching without having to commit to anything. The drop-in rate of $20 will apply for non-members. One of the coolest aspects of our In-Depth program is that you can vote for what you want and when you would like the classes. Get a few people together and tell us and we will put it on the schedule!!

Here is the line-up this week-

Thursday@600pm-730pm (15 CFers max)-
Basics of the Barbell Clean taught by Ryan (USAWeighting Coach Certified and CF Barbell Certified!!)

Friday@500pm-600pm (6 CFers max)-

Perfecting the Split Jerk taught by Nick (USAWeightlifting Coach Certified)

Saturday@1200pm-100pm (10 CFers max)-

Kettlebell Juggling 101 taught by Bryant (Russian Kettlebell Certified)

So there is the line-up for this week. Post to the comments here which classes (why not all??) you want to sign up for and if you have requests for times and subjects of future classes.

-Bryant

Check out this vid of CFO’s own pregnant “fire breather” Lindsey Jacoby.  At six months pregnant, Lindsey completed 20 kipping pull ups — awesome!  Way to go girl!  Lindsey was CrossFitting prior to pregancy and hasn’t missed a beat since.  We fully expect that she’ll be crossfitting up to the birth and may even go into labor during a workout — how cool would that be!

- Cheryl

Check out some more info on pregnant Cfers on today’s A-blog here.

-Bryant

Archer C., age 18 months, was picked up on Thursday by HPD’s Officer Heatherly. He was booked on 3 counts of theft which occurred between 4pm and 7pm on Wednesday evening at CrossFit Oahu. Witnesses testified that he was reaching through the bars of the tot lot and stealing items from gym bags and purses. He was seen rifling through Stephanie’s wallet, wearing Richard’s shoes and talking on Emilia’s pink cell phone. The victims agreed to drop all charges and Archer was released to the custody of his parents. They have enrolled him in an 18-month rehabilitation program. During the course of his rehabilitation, it is recommended that all CFO CrossFitters avoid leaving their bags within 2 feet of the kid pen.

29 athletes.  $9,750.94 raised (plus Safeway will match and double that amount).  Countless mochi ice cream consumed.  We can’t seem to say it enough, but what an amazing effort CrossFit Oahu!  Those funds are going to go a long way for prostate cancer research and the Wounded Warrior program.  Thanks again to Kate for all her efforts hustlin’ people to sign up, taking care of the ice cream feeding, and being an all-around cheerleader for this event.  Stephen “The Mayor” Hon, with a score of 356, was our top dog of the day.  Be on the look our for more pictures and video from the event.

-Juggins

-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