CrossFit Oahu is planning on starting a rowing team in order to compete in the Concept 2 World Rowing Challenge.  Essentially, prizes will be awarded to teams and individuals with the most meters rowed in a single month.  This would be a perfect way to hone in your rowing skills, get faster, improve your endurance without running, and generally perform better. 

We want to represent CrossFit and place in the upper ranks of the winners--Sonia and I think we can make it into the top 10.  If you're interested, show up to the meeting at 5:30 pm at CrossFit Oahu.  If you're one of the morning-to-2 pm crew, who, unfortunately, remain a mystery to me, shoot me an email (nicholas.hahn@gmail.com) that you're interested in competing with us and we'll hook you up with some information and our plans.

We were also planning on possibly having a group row on Sundays, if people's schedules allow, in order to foster team spirit and motivate people.  What better way to spend the day of rest than a 10 k? 

So, if you're interested in rowing some serious meters, let me or Sonia know, or show up at 5:30 pm on the 15th, and we'll give you the lowdown. 

--Nick

The WODs for the 2010 Hawaii Sectional are as follows:

Saturday, March 13th:

WOD #1:
"Nasty Girls"
3 Rds For Time:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135# Men/95# Women)

WOD #2:
Skill Session A

1. Unbroken Pull Ups (30 Men/20 Women)
2. 10 Unbroken Overhead Squats (135# Men/95# Women)
3. Unbroken One-Legged Squats (ea leg) (10 Men/6 Women)
4. 45- 20 in Box Jumps (completed in one minute)
5. Strict Unbroken Hand Stand Push Ups (2 Men-full depth using parallets/ 4 Women-to the ground)

WOD #3:
For Time:
150 Double Unders
9 Deadlifts (315# Men/185# Women)
100 Double Unders
6 Deadlifts
50 Double Unders
3 Deadlifts


Sunday, March 14th:

WOD #4:
Skill Session B

1. 500m Row sub (1:35 Men/1:50 Women)
2. L-Sit Hold (25 sec Men/15 sec Women)
3. One Squat Clean & Jerk (225# Men/135# Women)
4. Punchbowl Loop Run (~900m) sub (2:30 Men/2:50 Women)
5. 20 foot Rope climb no feet

WOD #5: 
"Gauntlet"

As many rounds of "Cindy" in 30 minutes
- But first -
"Jackie"
1000M Row
50 Thrusters (45# Men/ 30# Women)
30 Pull Ups
- then -
"Karabell"
10 rounds
3 Snatches (135# Men/85# Women)
15 Wall Ball (20# @ 10' Men/16# @ 8' Women)
- then -
AMRAP of "Cindy" in the remaining 30 minutes

As a reminder all athletes must check in by 8:00 am on Saturday.  Good luck to all!

The 2010 CrossFit Sectionals are just two days away, the WODs will be announced tomorrow, but in the meantime, here are a few administrative items you should be aware of:

·      There will be no 7:00pm class this Friday, March 12th.  We will be setting up the gym for the Sectionals.  Come help us set up if you want a workout.

·      Sectional WODS will be announced this Thursday, March 11^th, via the CrossFit Oahu Website.  It will also be emailed to each registered athlete. 

• Athletes: Check in time on both days will be 8:00am and a meeting with the judges will follow at 8:30am.  Please be prompt.

• Volunteers: Please be at the gym at 7:00am on both days for your assignments.  Again, please be prompt.

• Spectators: Tickets are still available for $10 which covers your entry for both days.  Tickets will also be sold at the door.

• Parents - In the interest of safety, children must be supervised at all times.  No children will be permitted on the black mat.  The “Kid Cage” will be closed during the sectionals. 

• REMINDER – Only participating athletes will be allowed to park in the CrossFit Oahu parking stalls.  A parking attendant will be monitoring the lot.  Coaches, volunteers and spectators may park in the metered parking stalls,Restaurant Row parking structure (validation available with $1 purchase), or you may park in the lot adjacent to South street; the rate is $8/day, cash only. 

• NO PETS ALLOWED

If you have any questions, please email me via Cheryl@crossfitoahu.com or you can leave your questions in the comments.

Mahalo,
Cheryl

Aloha all Crossfit Oahu’ans and friends!

I am happy to announce that, as of today, a new blog will be posted every day of the week in order to keep our website fun and exciting.  I have recently been given the job to ensure that you have access to all CFO news, events, programs, triumphs, and much, much more.  One of our goals is to make our website a “must-see” for everyone in our community, as well as for those all over the world.  (This also gives us one more tool to show what an awesome box we are!). 

We want the site to be utilized as much as possible, so we encourage you to post your thoughts, suggestions, WOD times, rivalries, etc. to the ‘comments’ link at the end of each blog. 

The CFO Facebook and Twitter pages will also be updated regularly with new information and pictures, so come find us there as well.  (Please feel free to send any crossfit pictures my way…the more pictures, the better!).   

I hope you all enjoy this change and I will see you on the mat!

Thanks!

-Alex Maingot

Have YOU registered to compete for Hawaii's Fittest Athlete?  If not, time is running out.  Registration for ALL athletes closes at 7:00 pm on Monday, March 8th, NO EXCEPTIONS!

If you want to qualify for the CrossFit Regional's, you must register on line here.  Or you can register for $25 at CrossFit Oahu, 556 Reed Lane in Honolulu.

 
Spectator tickets will be available throughout the week and the day of the event for just $10 (both days).  So, if your friends and family are coming to watch, don't forget to get them a ticket.

Check back throughtout the week for more updates.

- Cheryl

We are less than two weeks away from the Sectional Competition and finding Hawaii's Fittest Athlete. There is still time to register! Here is some important information that you will need to know:
 

• WODs will be announced March 11th via the CrossFit Oahu website and email.

Not to be outdone by a 3-foot tsunami, CrossFit Oahu will be hosting the C2 Clinic this Saturday at 12:00 pm.

In case you forgot, Sonia and I will be going over rowing form, common faults, racing strategy, and supplemental training plans to prepare for the 2,000 meter (2K) row.  All of that will be great preparation for the 2K Throwdown that will be happening in April.  Even better news is that thanks to Courtney, we now have even more operational rowers to regail ourselves. 

Everyone is welcome and no prior experience necessary.  With the proper technique and training, we could see some dark horse competitors dominate the Throwdown.  Pacing, training, and technique will usually beat out slop and brute strength. 

Even if the Throwdown is not for you, or you can't make it in April, you will still learn a lot about rowing, pacing, and racing.  You may even improve your Jakie time with the improved stroke to power ratio and better form. 

Watch the video below to see some true rowing prowess.

I hope to see you at the clinic and forster some competition among our athletes.

--Nick

The Parkour Conditioning Program is starting another sesstion on Tuesday, March 16th.  This is a six week program that will cover Parkour fundamentals and practicies.  The classes will be held on Tuesday and Thursday from 7:00 to 8:30 pm.  The cost is only $280 and the classes will be led by Ozzi and David. 

Here is a little more information about the program itself. 

Parkour Training Camp

This program is designed for those who need an extra push, those who are looking for a different method of training, or those who want to take Parkour to a whole new level making it part of their life style.  So if you are looking for something different and fun, want to get in tune with your body and improve your physical condition, this Program is for YOU!

Parkour Conditioning is

• Complete body conditioning and strength (no body part is left behind)
• Increased flexibility
• Balance and coordination
• Explosive movements
• Agility, speed and flow of body movements
• Complete body awareness
• Awareness of surroundings
• Proper landing methods and how to safety break a fall and distribute body mass to prevent injury

Parkour Techniques

• Parkour combines a series of natural body movements to quickly and effectively get over an obstacle
• It can include running, jumping, climbing, balancing or even crawling, whatever the situation calls for
• Parkour is also about preservation of the body, while you will learn how to use your body to overcome an obstacle in an emergency, Parkour Conditioning is about readiness of the body when needed through constant conditioning and repetition of techniques

Program Benefits

• Through the journey of most Traceurs (Parkour practitioner), it is very common to notice a shift in the way one can canalize their fears
• More body control and awareness leads to increased confidence and trust in your body to react quickly when needed
• By becoming in tune with your body and able to use fear as an ally rather than an enemy, a new mindset is developed
• Most traceurs don't see obstacles or walls, they see opportunities and possibilities for a particular situation.  That is the traceurs mindset which is carried throughout his/her training, as well as all aspects of their daily life.
  
  
  Here is a quick look at the beauty and discipline of Parkour Conditioning Watch Here.

To register for this Program, stop by CrossFit Oahu at 556 Reed Lane in Honolulu.  For more information or questions, please contact Ozzi at ozzi@americanparkour.com.  Class size is limited, so register early.

The CFO Sectionals are two weeks away and final preparations are being made.  It's going to be great, but we need YOUR help.   We need volunteers for all areas (parking, registration, front desk, bouncy house, snow cone station, judges, set up, clean up, etc.).  If you have already signed up to volunteer, great -- bring a friend. 

There will be a mandatory meeting for ALL volunteers on Friday, March 5th at 5:30 pm @ CFO.  We'll be making assisgnments and going over the specifics.

See your Friday!

- Cheryl

Due to the worry about the possible Tsunami that could be caused by the earthquke in Chile we will be closing down the gym to make sure nothing bad goes down.

For more info on the quake click here

Don't fear you can still get your fitness! Below is a quick basic bodyweight Tsunami WOD for you to do at home today and post you scores in the comments!!

3 Rounds for Time-
40 squats
30 pushups
20 sit ups

Be sure to have full depth and full extension on the squats and push ups. If you don't you know you are lame.

If you were going to stop by for the Intro class today we will be hosting the the Intro Class tomorrow on Sunday at 1000am if the gym is still standing.

On Sunday we will have a 900am class and 1000am-1200pm open gym to make up your missed class today.

Have fun with your tsunami day and post you scores for the WOD to the comments.

P.S. I didn't watch that video above yet so tell me how it is.

-Bryant