Author Archives: Erik Alvarez

About Erik Alvarez

Erik Alvarez is the head coach at CrossFit Kailua and has been a crossfitter for 5 years. When not working at CrossFit Kailua he can be found frolicking in the forest with mythical creatures. He also enjoys keeping it real and has been known to keep it the realest.


OC Throwdown – WOD 3

30 Nov

Aloha Guys and Gals! If you have been following my blog series about the 2013 OC Throwdown this is the last installation. WOD #3 has been announced. It is a 20 Min AMRAP of Muscle-ups, Overhead Squats, and Toes to Bar. The OC Throwdown is the premier fitness competition and a precursor to the CF […]

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O.C. Throwdown – WOD 2

20 Nov

Aloha! 2013 OC Throwodown qualifiers are well on their way. The 2013 OC Throwdown is the premiere CrossFit competition and a precursor to the CF Games. Many of CrossFit’s top elite athletes will be battling to see where they stand for the 2013 season. This is a chance for anyone who is fit enough to […]

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OC Throwdown WOD #1

09 Nov

Aloha- The OC Throwdown WOD #1 has been released. If you missed my last blog, the OC Throwdown is an elite CrossFit competition where you can battle it out against other top Competitors in CF, if you qualify. There will be a series of 3 WODs to complete(must video record) and if you qualify you […]

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Halloween 2012

30 Oct

Aloha Guys & Gals- This Wednesday October 31st is Halloween. All the facilities will be holding their normal class times. Stop in and get your WOD on in your costume! Any idea on what the Halloween WOD may be? Anyone have any CF inspired costumes? What CF movement best embodies Halloween!? I have seen a […]

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Nike Romaleo 2

26 Oct
Romaleo 2

Aloha Guys- Rule number one is always look good. On any given day you can walk into the facility and see people sporting all types of CrossFit gear. One staple of any CF bada$$ are legit weightlifting shoes. Currently I own a pair of Nike Romaleos and just picked up a pair of Nike Romaleo […]

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2013 OC Throwdown

23 Oct

Aloha CF Familia- The 2013 CrossFit season is getting ready to kick-off with an epic event. Southern California’s premiere CF competition the OC Throwdown is going down January 12-13th! You can now register via the web at Registration is 10 dollars and you can register in various skill levels including a masters division. Check […]

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CrossFit Invitational 2012

19 Oct

Aloha Guys & Gals- This past weekend was the first annual CrossFit Invitational. Team USA competed against Team Europe. The competition took place in London right on the heels of the 2012 Olympics. 3 men and 3 women were chosen to represent the Teams from each continent. Team USA came out victorious! Team USA consisted […]

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Need to Improve Your Lifts?

09 Oct

Need to improve your lifts? Want to not only lift heavy weights but with good technique? CrossFit Oahu and CrossFit Kailua’s Olympic Weightlifting Club will be opening 10 slots. During this month-to-month program we will be improving the two basic Olympic lifts: Snatch and Clean&Jerk. We will also be working on improving strength with squats […]

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The More You Bend the Less You Break

25 Sep

Aloha- Lately I have been all about mobility. My philosophy when it comes to mobility is “the more you bend, the less you break!” Who knows more about mobility than Kelly Starrett. The first every mobility WOD #1 introduced the ten-minute squat test. I have found the ten-minute squat to be a valuable mobility tool […]

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The Origin of Fight Gone Bad

18 Sep

Aloha- You ever hear the story about the workout FGB? How it was created for BJ Penn? The workout was put together to simulate an MMA match with 5min rounds and a 1 min rest; 3 rounds would be a regular fight and 5 rounds would simulate a championship fight. If my memory serves me […]

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