Have YOU registered to compete for Hawaii's Fittest Athlete?  If not, time is running out.  Registration for ALL athletes closes at 7:00 pm on Monday, March 8th, NO EXCEPTIONS!

If you want to qualify for the CrossFit Regional's, you must register on line here.  Or you can register for $25 at CrossFit Oahu, 556 Reed Lane in Honolulu.

 
Spectator tickets will be available throughout the week and the day of the event for just $10 (both days).  So, if your friends and family are coming to watch, don't forget to get them a ticket.

Check back throughtout the week for more updates.

- Cheryl

We are less than two weeks away from the Sectional Competition and finding Hawaii's Fittest Athlete. There is still time to register! Here is some important information that you will need to know:
 

• WODs will be announced March 11th via the CrossFit Oahu website and email.

Not to be outdone by a 3-foot tsunami, CrossFit Oahu will be hosting the C2 Clinic this Saturday at 12:00 pm.

In case you forgot, Sonia and I will be going over rowing form, common faults, racing strategy, and supplemental training plans to prepare for the 2,000 meter (2K) row.  All of that will be great preparation for the 2K Throwdown that will be happening in April.  Even better news is that thanks to Courtney, we now have even more operational rowers to regail ourselves. 

Everyone is welcome and no prior experience necessary.  With the proper technique and training, we could see some dark horse competitors dominate the Throwdown.  Pacing, training, and technique will usually beat out slop and brute strength. 

Even if the Throwdown is not for you, or you can't make it in April, you will still learn a lot about rowing, pacing, and racing.  You may even improve your Jakie time with the improved stroke to power ratio and better form. 

Watch the video below to see some true rowing prowess.

I hope to see you at the clinic and forster some competition among our athletes.

--Nick

The Parkour Conditioning Program is starting another sesstion on Tuesday, March 16th.  This is a six week program that will cover Parkour fundamentals and practicies.  The classes will be held on Tuesday and Thursday from 7:00 to 8:30 pm.  The cost is only $280 and the classes will be led by Ozzi and David. 

Here is a little more information about the program itself. 

Parkour Training Camp

This program is designed for those who need an extra push, those who are looking for a different method of training, or those who want to take Parkour to a whole new level making it part of their life style.  So if you are looking for something different and fun, want to get in tune with your body and improve your physical condition, this Program is for YOU!

Parkour Conditioning is

• Complete body conditioning and strength (no body part is left behind)
• Increased flexibility
• Balance and coordination
• Explosive movements
• Agility, speed and flow of body movements
• Complete body awareness
• Awareness of surroundings
• Proper landing methods and how to safety break a fall and distribute body mass to prevent injury

Parkour Techniques

• Parkour combines a series of natural body movements to quickly and effectively get over an obstacle
• It can include running, jumping, climbing, balancing or even crawling, whatever the situation calls for
• Parkour is also about preservation of the body, while you will learn how to use your body to overcome an obstacle in an emergency, Parkour Conditioning is about readiness of the body when needed through constant conditioning and repetition of techniques

Program Benefits

• Through the journey of most Traceurs (Parkour practitioner), it is very common to notice a shift in the way one can canalize their fears
• More body control and awareness leads to increased confidence and trust in your body to react quickly when needed
• By becoming in tune with your body and able to use fear as an ally rather than an enemy, a new mindset is developed
• Most traceurs don't see obstacles or walls, they see opportunities and possibilities for a particular situation.  That is the traceurs mindset which is carried throughout his/her training, as well as all aspects of their daily life.
  
  
  Here is a quick look at the beauty and discipline of Parkour Conditioning Watch Here.

To register for this Program, stop by CrossFit Oahu at 556 Reed Lane in Honolulu.  For more information or questions, please contact Ozzi at ozzi@americanparkour.com.  Class size is limited, so register early.

The CFO Sectionals are two weeks away and final preparations are being made.  It's going to be great, but we need YOUR help.   We need volunteers for all areas (parking, registration, front desk, bouncy house, snow cone station, judges, set up, clean up, etc.).  If you have already signed up to volunteer, great -- bring a friend. 

There will be a mandatory meeting for ALL volunteers on Friday, March 5th at 5:30 pm @ CFO.  We'll be making assisgnments and going over the specifics.

See your Friday!

- Cheryl

Due to the worry about the possible Tsunami that could be caused by the earthquke in Chile we will be closing down the gym to make sure nothing bad goes down.

For more info on the quake click here

Don't fear you can still get your fitness! Below is a quick basic bodyweight Tsunami WOD for you to do at home today and post you scores in the comments!!

3 Rounds for Time-
40 squats
30 pushups
20 sit ups

Be sure to have full depth and full extension on the squats and push ups. If you don't you know you are lame.

If you were going to stop by for the Intro class today we will be hosting the the Intro Class tomorrow on Sunday at 1000am if the gym is still standing.

On Sunday we will have a 900am class and 1000am-1200pm open gym to make up your missed class today.

Have fun with your tsunami day and post you scores for the WOD to the comments.

P.S. I didn't watch that video above yet so tell me how it is.

-Bryant

The New Year Ladies Boot Camps (Level 1 and 2) will be finishing their 8 weeks of "Revelation" and "Domination" this week. Congrats ladies! I'm super excited about their hard work and progress...ladies taking over the world! Did you know about the LBC weekly blog? Check it out here.

We are starting the next LBC Level 1 and 2 in less than two weeks (March 8th and 9th). Level 1 is for all new ladies who want to get started with Crossfit in a positive group environment. Whether new to fitness or need a kick start to get back on track, LBC is a structured 8-week program that includes Elements, Nutrition, and consistent feedback. Get more details here.

Pick up some brochures at the front desk and tell your friends, family and co-workers...its a great way for ladies to get started with Crossfit!

-Courtney

p.s. The Kids program is up and running on Wednesday nights at 5:00pm for preschool (3-5) and 5:30pm for Kids (6-11) along with Saturday mornings at 10am for preschool and 10:30am for Kids.

The 2K is the ultimate test of strength, skill, and mental tenacity for a single exercise.  For anyone who has completed a serious 2K, they've come to understand the pain and the glory. 

I'm a decent rower, but I've gotten a schooling on the finer points of the 2K from our resident expert and former competitive rower Sonia.  I've always gone about the 2K from what the rowing community calls the "Fly and Die" technique, which most CrossFitters use.  There is a better way to conquer the 2K and get a better time, though.

We got to talking and we decided to hold a rowing clinic on form, faults, and racing strategy this Saturday, February 27, 12 pm.  I already posted about this, but I'm posting again, just in case not everyone got the message. 

We'll be breaking the class down into proper rowing technique, faults, pacing, training and 2K strategy.  Each participant will get ample, personal training on performing the most efficient stroke and pace, and we will provide you with a suggested training schdule  to get prepared for the 2K Throwdown which will be in late March/early April. 

Even if you don't decide to compete in the Throwdown, you'll be able to improve your efficiency and PR your 2K after this clinic.  Strength is the productive application of force.  Without technique, you can't apply force with maximum efficiency.  If you do decide to participate in the throwdown, I hope you make it out to the clinic to improve the competition!

--Nick

When Bryant asked the coaches to take part in one of his classes about gymnastics, I was initially stoked, since I know very little about the domain traditionally dominated by the small(er) people.  I--along with my wife Ellen, who has been attending with me--have always been tall, lanky, and somewhat un-coordianted, so gymnastics isn't the sport best suited to us.  Gymnastics, horse racing, and the limbo have always seemed out of the reach of our long monkey arms.

Bryant is such a great teacher, though, that Ellen and I have really benefitted greatly.  The main things we enjoy about gymnastics class have been the fact that the movements in gymnastics require a great degree more skill than what we usually encouter at the gym.  Most anyone can do a thruster with some amount of weight, but learning movements like the handstand, inverted pike, and the back lever require dedication and training. 

Most of all, though, by learning movements that encompass more dimensions of fitness than the average WOD, we've gained proprioception, confidence, and trust in our own bodies and ourselves. 

Both of us have been amazed that we've been able to accomplish things that we thought were out of our reach and/or incredibly dangerous.  Being up-side down and rolling on those crazy parrallel bars in the back of the gym are only a couple of the skills we've learned. I imagine (and cringe at the prospect) that we will conquer new, scarier skills.

This is a great class and Bryant is doing a great service for the community.  If you're not taking this class, I'd highly suggest you enroll yourself in the next iteration.

--Nick

Aloha All. Yesterday we had six men take the our monthly Rx Challange and three bested the challenge! Aaron and Nick had tried the chalenge last month at Class #3 but fell short. After a month of training they filled in the holes in their games and passed the test. Aaron made us all cheer at the end with his gutsy preformance. He missed his 10 double unders twice and took about five mins to reset to use his one final chance at the double since he had aced everything else on the test. If he missed the double unders again he would fail! He was hit or miss during his five minutes of practice but when he stepped in to the test area he made the doubles while we all held our breath. After his 10th double under the gym exploded with cheers!!!

The third member of the passing class is Freddy C who is vistor from Cali and owner of CF One World. He smashed the test his first time after warming up his "old man hips" for the 135lb squat snatch. Read about his experince on his blog here. I can't for the next time Freddy stops by.

Below are a few of the mock ups we have for the "Rx Alumni" shirts that those who pass the test get. Leave you ideas for the Rx shirts in the comments and vote for your favorite in the comments too.

P.S. If you got here from the CF One World blog and would like more info on the CF Oahu Rx Challenge for you or your gym I am making an offical PDF so just email and I will get it out to you.