Pic 1- Daylen

Pic 2-Kai

Post your best/profound/funniest caption for each of the pictures of two of our favorite crossfit kids here in Oahu. Post your caption here.

-Bryant

I realize this may be a bit late, but I want to give a shout out to the 9 am class this past Friday.  Everyone did a great job on the max deadlifts.  Here are some of the highlights.

Don B who is new to CFO posted the best DL for the morning at 405!  Great job, good form.

Reshon posted a first time max DL of 195!  Great job — she was so excited she was doing her “happy” dance.

Our new CFO intern Alyssa got in on the deadlift max action and did a great job.

Lastly, even Lindsey who is almost 6 months pregnant was working her deadlift.

Congrats to everyone for an outstanding effort.  As usual the 9 am class continues to make great gains.

-Cheryl

Those are the words–along with the stench of Marlboro Reds, explaining why I had to be so anal and shave till I bled–that ring through my ears when I think back on my 2 months in basic training … Thus it is that the Saturday afternoon class will also fall in line with the rest and start on the hour.

The new starting time for the Saturday afternoon class will be 3:00 pm. For all of you that enjoy sleeping in on Saturdays, come out and get some with us at 3:00 pm.

Speaking of sleep, which is the fundamental means to good health and happiness–probably more so than diet–check out these great links about omega-6 and omega-3 fatty acids. For those of you who don’t know, omega-6s are the ones predominant in grains and omega-3s are the ones we find in fish and fish oil.

Vegetable Oil and Homicide

Omega-6s and Homicide ….

Omega-6s and Your Brain

Post your thoughts. Do you think that an increased ratio of omega-6s can be a factor leading to increased depression and homicides?

I’M GOING TO MISS YOU CROSSFIT OAHU!!!!!!! I have more memories at Unit #9, but I will still miss the new black mat. Thank you to everyone who is involved with CFO because you seriously changed my life!! I will never have the same mentality or body that I had before CF. The way I looked at exercise before CF was pathetic because I never knew how amazing our bodies really are and how much they can handle. I will ALWAYS BE A CROSSFITTER FOR THE REST OF MY LIFE!!!!! I am addicted and will always be pushing the limit! You guys better get ready because one day I will see you all at the CF games!!! I have made so many awesome friends at CF that I will NEVER forget! Kate and Lola so many memories, us girls shared the very first moments of CF together with Marcus as our first coach…Helll YEAH!!! To the Kong family, you are so sweet and ridiculously awesome! I feel like I’m apart of your family and I will dearly miss you! C-line you are sooo strong and dedicated, I will miss you and Kaia always being there cheering me on during the WOs!!! To Laura, Kari and Matt you guys are my noon buddies that keep pushing me to work harder. All of CFO coaches ROCK!!! CFO coaches are one of a kind and can never be replaced…keep up the hard work!!! To Karissa and Mary thank you for getting me started! Karissa you are my idol!!!! Marcus you will be a spartan one of these days…I know it!!!! Hats off to Ice Tiger for making me work hard by keeping me in the gym for 3 hours a day, 5 days a week, but giving me the best abs I ever had!!! Crossfit Connecticut better watch out cuz I’m gonna BURN that mother DOWN!!!!! oooooowwwttt OOOOOOWWWTTTT!!!!!!!
XOXOX

Love ~~~Janeil~~~~

Crossfits in Connecticut better watch out!!! Say good bye to Janeil here.

-Bryant

Boo!!!!

Rookie from CF Newport Beach. Scroll down to the post they did on the 8th to see pics of his wedding.

Another look at Rookie. Thanks to Brooke for the photos!

More renegade stretching classes…. Even the Badger is in on this one… Amazing…

Ron doing work… Just ask him for some Hula pie next time you train with him…

Shleigh-Dog hits 210lbs in the deadlift today(in case you can’t read the ASL)… Just remember Donny said you have 50 more lbs… Easy…

Crossfit Oahu is open late. Ben and Jorge can in at 6:45pm asking about what Crossfit is… They left with a workout… and a smile…

The Pac-5 thugs… Boys will be boys…

Blayden having fun shooting his laser beams… but…

When the fun is over there is no where to escape to…

-Bryant

Sorry for the late notice friends but I just wanted to announce that we wil be adding another early workout to the schedule, starting tomorrow at 6:00am. Now all the crazy firebreathers who can get their arses out of bed before the crack of dawn can workout at least three days a week, Monday, Wednesday, or Friday at 6am. Don’t be lazy like Marcus, floss those teeth with some bacon and get your day started with some Crossfit!
–Court and the Breakfast Club

p.s. Since I started Zone/partial Paleo, I have had to adjust my breakfast meal quite a bit. I went from a cereal addict to a bacon and egg believer! What’s your favorite breakfast? Post here.

Afternoon cool down.

Eric learning the unicycle.

Who left this apple in the fridge? Goldberg??? I’ll find you!!!

Lola chillin’

Shark deadlifting big!!!!!! I think…

Carolina “hanging in there”. Ask her about not quitting next time you train with her.

Richard will be proud!!! We have a project board. If you would like to help with some of our Friday afternoon/night projects feel free to sign up at 3.0. We will commence work at 2pm. See you tomorrow.

-Bryant

Come on gang, get yourself registered for Fight Gone Bad on the 27th (we commence at high Noon).  All the cool kids are doing it.  Succumb to peer pressure; don’t fear a lil’ workout.  What you should fear is Kate has graciously volunteered to sneak around and provide random, unprovoked prostate checks if we don’t get more people registered.  Register HERE.

Had a few questions about the various division for the “official” competition.  Here they are:

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

-Juggins and Kate

Well the build to glory continues. Here is a little recap of the day. Above is Craig working on his masterpiece.  It is the most indestructible insurmountable, inescapable, kid pen in a Crossfit… any where. Word.

Too bad Badger got caught in it. I guess Tara most be a fortune teller with the comment she left yesterday. If you didn’t read the comments yesterday you should they’re great but if you don’t want a little laughter in your life that is your choice.

Seriously though Craig does appreciate all the parents and kids that left him a “Thank You” note.

Donald put up some pretty cool stats. Hard work pays off and nothing is better then being healthy.

A few more random happenings.

-We retrofitted all of our old C2 rowers with new hardware. R.I.P. to the Snapper and more fish game to all.

-Kent made the leap of faith on the monkey bars.

-Richard did his first bar MU.

-Richard also has been making some great videos for us. Can check them out here.

See everyone tomorrow.

-Bryant