“YOU’VE GOT THE DRESS . . . NOW GET THE BODY”

 

 

 

 

Your Wedding Day . . . it’s one of the most important days of your life, one that you’ll cherish forever.  You want to look and feel beautiful. 

 

 

 

ABOUT THE PROGRAM:  If you don’t have hours to spend in the gym then Bridal Boot Camp at CrossFit Oahu is just what YOU need.  No prior fitness experience is necesary; all workouts are scaled to your  individual fitness level by our CrossFit Certified Instructors.  The best part is that each workout is no more than an hour long.  We use safe, effective and functional movements.  You’ll get stronger, improve your flexibility, have tons of energy all while burning fat and best of all you will have fun while doing it.

Each one-hour Bridal Boot Camp class will consist of a warm-up, followed by an explanation of the workout which will include instruction on the proper form and technique for the exercises used in that particular workout.  The workout will be modified according to your fitness abilities.  Over the course of the eight week program, you will have the chance to perform most of the movements and exercises used at CrossFit Oahu.  You will also receive nutrition counseling provided by our Registered Dietician.

The cost is $480 (that’s just $20 per class — a personal trainer can cost you around $75/hour). 

Recently crowned Miss Hawaii Nicole Fox works out at CrossFit Oahu.  Nicole was already in good shape when she came to us two months prior to the competition, but was looking for that added advantage over her competitors.  During the three-day Miss Hawaii Pageant, Nicole won the swimsuit preliminaries.  We can help you prepare for your big day too!

For more information or to register for one of our Bridal Boot Camp sessions, please contact Cheryl Adkins via email Cheryl@crossfitoahu.com or 808-685-7638.

It’s your Wedding Day . . . why not look and feel beautiful . . . Bridal Boot Camp can get you there.

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BRIDAL BOOT CAMP Blog . . .

Nov 12, 2008:  Well we are wrapping up week six of Bridal Boot Camp and everyone continues to get stronger.  The ladies are working harder as the workouts have become more challenging.  They all checked in with Courtney for remeasuring and a nutrition check up and Michelle and Rio shared that they can now fit into clothes that before BBC they could not.  Below are pics from earlier in the week:

Assisted dips using bands and the parallel bars.

Back Extensions on the Glute Ham Developer (GHD).

 

 

Oct 29, 2008:  Another week at Bridal Boot Camp and we are making progress.  Meal planning and balance is getting a little easier; some are starting to notice that their clothes fit a bit looser.  The ladies are doing a good job pacing themselves and ramping up the intensity.  Last night we learned the DB one-arm Snatch and Knees to Elbows.  Here are some pics:

 

Here you can see some jump roping and the DB one-arm Snatch.

Kayla is doing Knees to Elbows — great job, good form!

More Knees to Elbows.

 

Oct 22, 2008:  Well we are about three weeks into Bridal Boot Camp and all the ladies are doing well.  We’ve covered most of the CrossFit movements; have worked on pacing ourselves during a workout; and are assmiliating to working outside our comfort zone.  Everyone is working to incorporate good nutrition into their daily lives, as well as adjusting to the Zone.  In the coming weeks we’ll continue to work on our movements, form, technique and begin to increase our intensity.  Time to test your mental strength! 

Below are some pics from our Tuesday (Oct 21) workout:

 

Marisa and Michele are working on their modifeld rope climbs, nice job ladies!

Rio is working on her jumping pulls up and in the background, Corey is working on her modified rope climb.

Corey is finishing up her modified rope climb (this is the starting and finishing position) while in the background Mika and Marisa are working on their ball cleans.

Corey is in the bottom position for her ball clean, nice job.

 

Oct 7, 2008:  Tonight was the first night of the next installment of Bridal Boot Camp.  This session was devoted to Nutrition.  Courtney Johnson our CFO registered Dietician spoke about the importance of good nutrition during Boot Camp and what that means to each participant.  We explained how good nutrition would affect their workouts, energy level, hormone level, how they felt overall and lastly the impact nutrition would have on their overall results with Bridal Boot Camp.  We encourage all of our CrossFitter’s to follow the Zone Diet to realize their true potential with CrossFit.  The Zone diet encourages the balance of protein, carbs, and fats at each meal, as well as appropriate portion sizes.  We also brought examples of Zone meals vs. non-Zone meals to show the difference in the quality and quantity of food choices.  It was an informative and enlightening session for everyone — the ladies are all committed and ready to make changes.  We also measured everyone as another way to track their progress because the scale is not the most accurate or the only way to determine your progress.

On the left are examples of Zone friendly quality meals and on the right are non-Zone foods with their nutritional values to compare.

Bridal Boot Camp Nutrition Clinic with Courtney Johnson, Registered Dietician.

 

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Oct 4, 2008:

Today was the final workout for this session of Boot Camp, it was bittersweet.  I was excited for Tracy because she has done so well and has had great results, but I was also sad because this chapter of her journey was coming to an end.  Tracy’s wedding is one week from today — she is buff, fit and oh so calm!  I was impressed by how calm and relaxed she is, everything is coming into place and now it’s time to sit back and enjoy all of her hard work.  Tracy will be continuing her fitness journey via CrossFit Oahu when she returns from her honeymoon and I look forward to what lies ahead for her.  The possibilities are limitless.  I have thoroughly enjoyed being her Coach and look forward to seeing her on the black mat in the coming weeks.  Here are some pics from today’s workout . . .

 

It’s no secret that one of Tracy’s least favorite things to do is run!

 

The Turkish Get Up — Tracy has great form, nice back!

Pushing through the ring dips, great job.

After the workout I wanted to get a picture of Tracy with her car.  Everyone loves her vintage vehicle — too cool.

Just a fun pic of Tracy and I in the kid pen.

 

Sept. 27, 08:

Tracy’s Bridal Boot Camp journey is almost over — she looks and feels great and has gotten stronger.  Tracy pushes herself and gives 110% at each workout.  Today was no different.  We did “Nancy” — 5 rounds for time of 500M run and 15 Overhead Squats.  The prescribed weight on Nancy for ladies is 65#.  I was pretty sure Tracy could do it, but she was skeptical.  So we started the workout with 50# — after she did the first three rounds unbroken (not resting during the overhead squats) I knew she could have done 65#.  So while Tracy was doing her run on round 4 I added 10 more pounds to the barbell to make it 60#.  She completed her 15 overhead squats and didn’t realize I’d changed it.  She was still doing a great job so I put on 5 more pounds to bring the total weight to 65#.  Tracy never realized it until she was done, she did a great job.  She definately could have done the 65# as prescribed and next time that is what we’ll shoot for.  Below are some pics from her workout.

 

 

Sept 13, 08:  It’s been a month and Tracy continues to make gains and is doing really well with her nutrition.  Today as a special treat I had her do “Fran”.  I felt she was ready and I knew she’d do well.  She did full weight on the thrusters (65#) and used the blue band on the pull ups.  Tracy didn’t dissapoint with a time just over 20 minutes, not bad for her first Fran.  It proved challenging for her, but she was up for it and did an awesome job.  Next time I’ll try to remember to get some pictures!

 

Aug 23, 08:  We’ve completed two weeks of Bridal Boot Camp — Tracy and Robin are off to a great start.  At each session we are learning the proper form and technique for new skills and then practicing those skills in a work out; I can already see improvements.  Tracy and Robin are working hard and very commited.  Keep up the good work ladies!

  

In this pic, Robin is doing an assisted push up using different sizes of rubber bands.  This allows her to focus on her form while also getting stronger.  Great job Robin!

 

Yet another use for our bands is to help with the Kipping pull up.  Here Tracy is using the bands to assist her with her kip swing and the pull up itself.  Way to go Tracy.

Pretty soon neither of these ladies will need the bands.

Stay tuned for more updates from BBC!