Congrats goes out to Derek and his Puna Novice B canoe crew for crushing the competition at this last weekend’s Moku’s.

The last regatta of the season in which the fastest and best from the Big Island were determined.

The winning crews get to continue on to the state finals on  August 7th in Oahu.

Good luck  to all the other paddler’s representing CFBI and the Big Island.

WOD

“Isabel”

30 snatch for time (135/95)

3 generations of CrossFit come together…Stewart who is a personal training member, here at CFBI, is supported by daughter and granddaughters who are all members at CrossFit Oahu. We’ll be launching our first CrossFit Mom’s class in August and CrossFit Kids is a plan in the making…so be on the look-out!!!…

WOD

“Roy”

5 rounds for time

Deadlift (225/155) 15 reps

Box Jumps 20 reps

Pull-ups 25 reps

]]> http://mokunuicrossfit.com/archives/2669/feed 0 http://mokunuicrossfit.com/archives/2664 http://mokunuicrossfit.com/archives/2664#comments Tue, 27 Jul 2010 01:20:12 +0000 Joel http://mokunuicrossfit.com/?p=2664 Happy Monday! Today we wanted to share what one of our members, Brooke Nelson, had to say about our gym! Thanks Brooke

I recently picked up the latest version of Flux – a recent discovery I’ve made – and happy about it! I love the magazine and think it captures so many neat aspects of Hawaii’s culture, arts and lifestyle.
I have an idea for your Local Moco section – I think you’ll be interested in it because it is a new idea to the regular old gym and fitness world in Hawaii – it involves community members working together and becoming friends, doing things you never thought you would, becoming stronger and better at everyday things and feeling amazing at the same time. It involves everyone from kids, elderly, athletes, army employees and regular 20-something’s like me. I feel like Flux would be interested because it’s changing the way locals think about fitness and strength – you don’t have to run an hour every day to wear that bikini you love, you don’t have to cut carbs, you don’t have to hate working out! I’ve never worked so hard in my life but the encouragement and confidence that comes along with these workouts is unbelievable (I know I sound a bit like a glorified info-mercial right now, but I’m really not exaggerating).

Since I started going to Big Island CrossFit in Hilo (June 2010), new people have been coming in the door on a continuous basis, word-of-mouth has been spreading, people are excited. The owner, Joel Tessier is amazing and would be a fantastic interviewee. He has such passion for what he does and inspires everyone who talks to him. He’s only 28 and runs this business along with other coaches he’s hired along the way. He’s a surfer, dog owner, volleyball player and just finished an amazing career in firefighting to do CrossFit coaching full-time. A testament to involving the community in his business is his constant interest in CrossFit members and what they do in their everyday lives – he’s constantly updating his blog with local business plugs, restaurant recommendations, events to engage the community and connecting people and their passions.

Hawaii has been catching CrossFit fever and Big Island CrossFit (http://mokunuicrossfit.com) is one of many centers in Hawaii (I think there is one on O’ahu and one on Maui, but not 100% sure). CrossFit isn’t a franchise, and it definitely isn’t like any other gym I’ve been to here – it’s unique and worth a thought for your Local Moco section.

WOD

“Annie”

For Time

100 pull-ups

100 push-ups

100 sit-ups

100 squats

Ka’ai Lincoln had a 15lb weight loss in the first two to weeks of the challenge. Pullups improved from 12 deadhangs to 15 and mile run improved from 9:09 to 8:40.

Wod

Deadlift 1-10-1-20-1-30

Kristina Waiau

Kristina’s physique and fitness improvements were phenomenal!

She went from 2blue band pull ups to 6 bleu band pull-ups/ 2 dead hang = %200 improvement

Mile run time went from 8:41 to &:54 = %9 improvement

WOD
10-1 reps of thrusters (95/65)

1-10 reps of sumo deadlift high pull

Craig Mithcell

“Before”

“After”

Over 6 weeks Craig’s Dead hang pull-ups went from 8 to 12, 50% improvement

1 mile run 8:25 to 8:00, 4.4% change

” 6 months after starting CrossFit it still motivates everyday. Now, paleo diet fuels me.Lots of thing out there are harder than CrossFit ( war,poverty, raising children etc..) So my thought is might as well do it!”

Strength

Wendler Front Squat week 3

5@ 75%, 3 @ 85%, 1@ 95% AMRAP

Wod

AMRAP Double Unders in 5min.

Top 3 Male Times at 2010 CrossFit Games
118 Holmberg, Graham 16:59
137 Spealler, Chris 17:02
110 Egyed, Peter 17:34

Top 3 Women Times at 2010 CrossFit Games
238 Thorisdottir, Annie 17:53
202 Clever, Kristan 18:23
206 Briggs, Samantha 18:30

I don’t write lengthy blogs very often.Part of the reason is  because I’m not very good with literature and also because I’m told that I do to much talking during classes anyhow. My experiences over the last 6 weeks will have a very profound effect on my future. I feel that cleaning up my diet gave me the mental clarity to set off a massive 7 year shift in my life. Change!  Change has been the theme of my last 6 weeks.Some amazing changes to say the least. Resigning from my dream job, getting to surf again, feeling empowered in my business, launching a second facility as well as several others, making amazing connections with new people, surrounding myself with nothing but friends,  fatherhood:), loving wod’s again, getting back to my more primal roots, expanding Hilo  location, 10lbs weight loss,new muscle definition, skin clarity, better use of the right side of my brain and maxed out energy levels during every waking hour.

Every 7 years you have a completely new cellular body. What about your mind?

Check out this intresting article,http://dreamhawk.com/body-and-mind/every-seven-years-you-change/

WOD

“Annie”

50-40-30-20-10

Double Unders

Sit-Ups

Male 1st Place Finisher

Sam Molitas

6/1/10- 10 pull-ups

10:30 run

7/13/10 – 25 pull ups   150% improvement

8:11 run    22.1% improvement

WOD

Paleo Challenge

Max rep dead hang pull-ups

1 mile run tt