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
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’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.
WOD
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups
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/
Check out some other Crossfitters getting their “Annie” on!
WOD
“Annie”
50-40-30-20-10
Double Unders
Sit-Ups
” Paleo Challenge Finals”
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
Paleo Challenge
Max rep dead hang pull-ups
1 mile run tt
Daniel Barrera is an American professional mixed martial artist. Born and raised on a farm in Rupert, ID, Daniel excelled as a wrestler at Minico High School, making it to the state championships in 1999. Upon graduating, Barrera enlisted in the Air Force, taking up boxing and compiled a 15-3-0 record including a hard-fought loss to 2004 Olympic gold medalist Andre Ward. After being transferred to Fort Knox in Kentucky, the lack of a boxing gym in the area turned Barrera to hand-to-hand combat training with other soldiers, and an MMA career was born. Upon his honorable discharge in 2005 after a tour in Pakistan, he moved back to Idaho with his wife and began training while working for the Rupert Fire Department. He was a contestant on The Ultimate Fighter: Team Hughes vs. Team Serra, fighting on Team Hughes.[1] He is currently pursuing his Master’s degree in Fire Science while continuing to train with World Champion BJ Penn in Hilo, HI. Transferring his job and family to HI has had immediate effects on his all-around MMA arsenal, after winning the Triple Crown Grappling Championships in Ohau he continues to work with World Class BJJ instructors on a continuing basis. He had his last fight against thomas george on a show to promote his BJJ gym. He lost by a decision after getting picked apart for 3 rounds.
“Tabata Something Else”
8 rounds of each exercise, 20seconds on , 10 seconds rest
pull-ups
push-ups
sit ups
squats
The ultimate proving grounds of the world’s fittest athletes. July 16-18, 2010 • Carson, CA The Home Depot Center Sports Complex
The 2010 Games will have five main competitions: Men’s Individual, Women’s Individual, Affiliate Cup Teams, Men’s Masters and Women’s Masters (over 50). The winners of the individual competitions will each receive $25,000 cash, sponsored by PROGENEX. There will also be many cash and material prizes for the other winners and top performers.
WOD
Burpee / Run Ladder
10 burpees/800m run
15 burpees/600m run
20 burpees/400m run
25 burpees/200m run
13 year old Jordan Hamane is going into the eighth grade at Kamehameha. Jordan is another standout swimmer who also plays baseball. He swims the 50m, 100m free and 50m butterfly.
WOD
Wendler Shoulder Press, Cycle 4 week 1
5@ 65%, 5@ 75%, 5@ 85%
Then 12 Min. AMRAP
12 Russian Kettle Bell swings
12 Pus Ups
Newly Wedded Chrislyn’s back in ACTION and killin’ it!
WELCOME BACK CHRISLYN!!! CONGRATULATIONS on your marriage!!!
WOD
5 rounds
50 Sit-Ups
25 Dead Lift
200M Farmer’s Walk
Last Week of Paleo challenge!
Here is my favorite recipe. Hopefully it’ll help you stay on track just a little while longer.
Blend several types of nuts together with herbs for her chicken coating, which yields a richly flavored crust. For a more specific flavor, choose one type of nut to pair with the fresh herb of your choice. A crust of pecans and parsley is sure to please any crowd, with its mild and familiar flavor. Walnuts have a bolder flavor and won’t be overpowered by a generous handful of minced basil. Almonds and dill are a combination we’ll come back to repeatedly, for the extra-crispy texture of the ground almonds and the way the dill retains it’s flavor. For a change of pace, however, macadamia and tarragon is a favorite combination, sweeter than the others with a buttery, rich texture.
Once you decide which combination of nuts and herbs to use, the only challenge left is making sure the chicken is cooked through before the outer coating of nuts burns.The aroma of lightly toasted nuts is a beautiful thing; the rancid smell of burning nuts is not. You can avoid this by pounding the cutlets so they are quite thin or by frying the chicken until the nuts are nicely browned, then finish the cutlets in the oven at 350 degrees Fahrenheit for ten minutes or so.
A coating of nuts fried in oil gives a skinless piece of meat like chicken cutlet the fatty richness that’s missing. Plus, the extra protein from the nuts is so satisfying that you’ll find yourself getting full without overeating. This means there might be leftovers, which is a lucky predicament that’s easily taken care of… Jeanne’s fried chicken just happens to be fantastic over salad the next day.
Directions:
Finely grind nuts in food processor, but don’t grind them so long that they turn into paste. Combine the ground nuts with the chopped herbs. Add salt and pepper to taste. Lightly beat raw eggs in large bowl. Dip chicken cutlets in the egg wash and coat both sides with the nut mixture.Heat oil in skillet over medium heat. Place chicken in skillet and cook until browned on both sides and cooked through, about five minutes a side.Top with avocado slices before serving.If you’re increasing this recipe and cooking several batches of cutlets, change the oil halfway through so it doesn’t become dark and have a burnt flavor. marksdailyapple.com
WOD
5 rounds
21 push ups
15 box jumps
9 Dumbell clean to thruster (35/25)
Friday July 9th we’ll be having movie night at the gym.
“Every Second Counts” is the 2008 CrossFit Games movie.
Make sure to bring your favorite Paleo Potluck dish!
WOD
2 mins. for max reps of
Row (kcal)
Front Squat (135/95)
Pull ups
Ring Dips
Burpees
Rest 1min between exercises
Hawaii Crossfit Affiliate owner’s at last weekend’s grand opening of CrossFit Lahina.
The CrossFit Affiliate Community in Hawaii is growing at an amazing rate. There are now 12 CrossFit’s across the state.
Next time your visiting a neighbor Island make sure to drop in for a WOD!
WOD
AMRAP in 20min. of
3 Hand stand push ups
6 Dumbell Cleans (50/30)
9 pull ups
| Men’s Class Rankings | |||||
|---|---|---|---|---|---|
| Bwt | Untrained | Novice | Intermediate | Advanced | Elite |
| 114 | 228 | 395 | 468 | 646 | 836 |
| 123 | 246 | 427 | 510 | 695 | 901 |
| 132 | 265 | 461 | 546 | 745 | 848 |
| 148 | 296 | 516 | 618 | 833 | 1061 |
| 165 | 322 | 560 | 672 | 906 | 1149 |
| 181 | 348 | 604 | 722 | 969 | 1245 |
| 198 | 366 | 637 | 764 | 1017 | 1305 |
| 220 | 385 | 671 | 807 | 1071 | 1373 |
| 242 | 402 | 700 | 833 | 1102 | 1411 |
| 275 | 413 | 718 | 856 | 1128 | 1441 |
| 319 | 422 | 733 | 874 | 1150 | 1466 |
| 320+ | 430 | 748 | 891 | 1169 | 1494 |
| Women’s Class Rankings | |||||
| Bwt | Untrained | Novice | Intermediate | Advanced | Elite |
| 97 | 134 | 231 | 270 | 370 | 480 |
| 105 | 143 | 251 | 291 | 400 | 507 |
| 114 | 155 | 269 | 314 | 426 | 537 |
| 123 | 164 | 284 | 333 | 452 | 566 |
| 132 | 173 | 302 | 351 | 473 | 594 |
| 148 | 190 | 332 | 389 | 520 | 648 |
| 165 | 206 | 357 | 417 | 560 | 709 |
| 181 | 220 | 383 | 451 | 598 | 737 |
| 198 | 237 | 412 | 474 | 630 | 788 |
| 199+ | 250 | 434 | 506 | 662 | 826 |
Congrats to everyone who set new CFT PRs this week!
New CFT /PR Lbs
Shayna 560lb 55lb
Saul 775lb 40lb
Amber 345lb 40lb
Sheila 380lb 25lb
Preston 815lb 20lb
Mike 715lb 20lb
Mona 515lb 10lb
Jess 445lb 8lb
* For those who have had body weight loss make sure to factor that you’ve had an increase in strength to weight ratio.
WOD
10,9,8,7,6,5,4,3,2,1 reps of
Push Press(95/65)
Ring Dips
Johnny’s back!
Our CrossFit Big Island Special Olympics Athletes,Johnny and Keone, started training with us again today.
Their goal are is to eventually compete in the sport of power lifting.
Johnny is already an accomplished athlete and has metals in both basketball and softball.
WOD
CrossFit Total(make up)
or
3k row or 2 mile run
Cody Hamane ,16, is a standout swimmer for Kamehameha. He is using our methods to help shave 300th of a second off of his 50 free in order to qualify for states. Over the next three weeks Cody has committed himself to training at CFBI 2 days a and also adhering to a strict Zone and Paleo diet.
WOD
CrossFit Total
3 attempts of each lift fir a 1rep max of
Back Squat
Shoulder Press
Deadlift
Jamming ”Murph” at CrossFit Maui! Perfect way to spend a weekend getaway.
WOD
5 Rounds of
40 Double Unders
30 Box Jumps
20 Kettle Bell Swing
CrossFit Carnage is located in Hollywood, Florida. Please call or e-mail us for more info about our location. For more info please contact us at (754) 244-8418 or CrossFitCarnage@gmail.com , thank you
My Homeboys from the south! CrossFit Carnage is the callaboration of a close group of friends I grew up with. There box is really beginning to get off the ground and they’re getting ready to take it the next level. Congrats!
WOD
30 muscle ups for time
Congrats to Derek Supnet on his first muscle up! Video coming soon.
Ceviche Historically, most oceangoing Pacific cultures have a Ceviche dish. As old and as varied as the many cultures it emanates from; Ceviche is a satisfying and nutritious food. The fish in Ceviche is not raw. The acids in lemon (or lime) juice cook the fish. The acid breaks down the peptide bonds in the proteins and ‘cooks’ it without heat. You can see this process happening as the fish becomes opaque. Light isn’t able to pass through the coagulated proteins; fish is cooked when it is opaque Ceviche Dave’s is located above Home Depot in the Costco area….it’s a little hut in between the new buildings on Kamanu St. 73-4976 Kamanu St. Ste. 100 Kailua kona, HI 96740 326-4737
Paleo! Delicious! Affordable! Hands down, favorite Paleo meal on the west side.
Dave also shapes some sick boards that you can check out at the restaurant.
WOD
“Dumbell Fran”
21-15-9
DB Thruster
Pull-up
We’ve made it to week three of the Paleo Challenge. Some athletes have already seen some amazing results. Some of you are still trying to dial it in. If you’re like me and just can’t seem to find the time to prepare all your meals but don’t want to fall off track then here are some great local buisness with caveman friendly food.
Island Naturals has an amazing salad/hot bar and at $7.99 it’s cheaper than cooking it at home.
1221 Kilauea Ave. #170 Hilo, Hi 96720
Ph# 808-935-5533 Fx# 808-934-8035
Store Hours: Mon-Fri 7:00am-8pm
Sat-Sun 9:00am-7pm
Almost their entire menu is PALEO, local and delicious! $10-$15
86 Kilauea Avenue
Hilo, Hawaii 96720
Open Daily 11am-9pm
(808) 934-7540
Wonderful salad (with meat) selection-local products $10-$13
Email:
bigislandpizza@hawaii.rr.com
WOD
21-15-9
Cleans (115/85)
Ring dips
You Work Hard!
You CrossFit Hard!
Now give your body a little rest.
See Sam at the gym or call 333-9289
for a rejuvenating message and bodywork session.
WOD
21-15-9
Cleans (135/95)
Ring Dips
Danny Crowel
Whitney Correa
We teach basic to advanced level classes in functional exercise, athletic conditioning, plyometrics, kettlebell training, Olympic weightlifting, medicine ball and dumbbell training, power-lifting, gymnastics, rowing, running and jumping rope. Our students are extremely diverse in their experience, conditioning, and lives; and include students, business executives, stay at home & working moms, athletes, doctors, realtors, teachers, and martial artists. We utilize CrossFit as our primary training method, and focus our students on optimizing physical competence in each of 10 recognized fitness domains:
(808) 633-1765
teammaui1@theclubinkona.com
10W. kauai st.
Kahalui, HI 96732
WOD
21-15-9
Front Squat (115/85)
Push Jerk ” “
Push Ups
Student Athlete of the week
Kapua De Sa was runner up at this years Merrie Monarch Miss Aloha Hula. She is currently a student at UH Manoa and will be training with us for the summer.
WOD
Kelly
5 rounds
400m run
15 x Overhead Squat (95/75)
Wendy and Shyla from CFBI Boot Camp Kona using the “Thermal Fusion Mask”
Kim Pierce
Arbonne International
Hilo, Hawaii
808.557.9537
kimpierce.myarbonne.com
“Arbonne is a Swiss Health and Wellness company that has been around for 30 years. They make Vegan, botanically based products that actually work.
The company culture is awesome…and they make a bunch of products that are a perfect fit for crossfitters. The Muscle Rub is the best on the market…and
perfect for after those brutal workouts when none of you limbs work anymore! The cooling tingly Hydrating Gelee is super nice as well. Remember…we spend a lot
of time and money improving our overall fitness. When we put toxins such as mineral oil onto our skin…it’s in our bloodstream within 90 seconds. So keep up
the good work in the gym and use pure, safe and beneficial products at home to support your recovery”
WOD
” KELLY”
5 ROUNDS
400M RUN
15 OVERHEAD SQUATS (95/75)
Hilo, HI, 96720
7/28/10
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)