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Monthly Archives: July 2009
7/29
Extreme Deadlift Face… Is Elijah smiling or is he in total agony? Hard to tell, but only a CrossFitter knows how it can hurts so good. WOD: Straight outta Vegas! (well, CrossFit Vegas anyhow…) For Time: Box Jumps 18-15-12 Pull-ups 15-12-9 Deadlift 12-9-6 Men 235# Women 190#
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7/27/09
What goes up must come down… Then up again, then down again, then up again, then down again… 150 times! You go Mary! Get that X! (Hint: It helps if you imagine Joel or Mahina’s face in the target!!!) “Karen” 150 glorious Wall-balls for time
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So Easy a Caveman Could Do It?
The Zone diet is known as the go-to diet for top performance in the CrossFit community, but another CrossFitter approved eating plan is the Paleo Diet, or sometimes referred to as “eating like a caveman”. If the food wasn’t around or ate by the Cavemen, then a Paleo dieter wouldn’t eat it either. Research from [...]
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7/21
Guess who was in the paper again? Just in case you missed his profile in the weekly “Running with the Big Dog” column in the Hawaii Tribune Herald, no need to fret we got the link right here: http://www.hawaiitribune-herald.com/articles/2009/07/20/sports/sports03.txt Joel will be available for autographs Thursday 7/23 at Crossfit Big Island for a nominal fee [...]
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7/20/09
20 seconds work… 10 seconds rest ! Gotta love that Tabata! Sneaky bugger… It seems so harmless, 20 seconds work, 10 seconds rest, repeat eight times. But going at full intensity, the Tabata method of training can feel like the longest four minutes of your life. The best part is you can Tabata just about [...]
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7/17/09
Consistancy is the key to success when trying to get back in shape. Mary and Ann have been doing just that. In just a few short weeks they’re already noticing some improvements in their fitness. “NANCY” 5 ROUNDS OF 400M RUN 15 OVERHEAD SQUATS (95/65)
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7/14/09
Arjun working hard on learning some clean and jerk basics. 10-9-8-7-6-5-4-3-2-1 reps of clean and jerk (115/75) burpee’s
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7/10/09
Front Squats! WOD 6x100m run with 15 sec rest 8-12-6 wall balls & knees to elbows 6 x 100m run with 15 sec rest
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7/9/09
Cohco, is there enough weight on that bar? 21-18-15-12-9-6-3 reps of Front Squat(185/135) sit-ups push ups
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7/6/09
Ann puting in some great effort on some scaled pull-ups “Badger” 3 rounds for time of 800m run 30 pull ups 30 squat cleans
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7/3/09
Zey from CrossFit Oahu getting some ups on those burpees. Big welcome to Mary and Ann! “Annie are you ok” 21-15-9 Sumo Deadlift High Pull (35#/55#) Wall Ball (15#/20#) Thruster (95#/65#) med ball cleans row (cal) burpees
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7/2/09
Kim has been training with us for the last 7 months. She has been very dedicated and consistant and has results to prove it. Her fortay though is still running. With a background as collegiate division 1 cross country runner, it no wonder she’s always kicking our ass when WOD’s have running. 2 mile time [...]
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7/31/09