Savannah- XX Days and XX lighter alexJamesDoug
Savannah- Paleo and CrossFit paying off
Alex- 60 days and 34lbs lighter!!
James- 60 days and 24lbs lighter!!
Doug- 60 days and also 24lbs lighter!!

Eat meat and vegetables, nuts and seeds, some fruits, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat.

Greg Glassman

You are what you eat

Finely tuned, an optimal diet will increase health, energy and sense of well being while reducing fat, packing on muscle and optimizing physical performance. Diet is critical to optimizing human function and a great place to start is by eating quality food or “REAL FOOD”. The food we eat usually falls somewhere in the spectrum of “worst shit you could ever put in your body” to nutrient-rich fuel that makes you feel and perform at your potential.

Journey to Greatness

Not only does every person have a somewhat unique relationship with food, but also different goals, lifestyles, food skills, and many other connections to what they eat. While we still think a Paleo style of eating is the best pathway to optimal health and performance, both in the immediate and the long term, we also acknowledge that changing the way you eat is a journey.

It is our experience that athletes transition the way they eat not in just 30 or 60 days, but overtime as they experience new challenges, realizations, personal experiences, successes and failures. See below for a boatload of resources to inspire you to get you started, including knowledge, recipes and ideas to help chip away at conventional wisdom of food.


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Nutrition Services We Offer


One on one consultation: $50/hr
Follow up sessions: 4 pack for $125 or $40/hr

Group classes:

$20/person or $200 for groups of 10+
Group classes will usually proceed an impending nutrition challenge. If you are interested in scheduling a group session at or outside of CFO, please contact Courtney via the nutrition info form.

Nutrition Challenges:

Every few months, CFO will challenge our athletes to take on an epic nutrition challenge. Each challenge will have specific guidelines, time frames, cost and prizes. Stay tuned to the website and Facebook for details on the next challenge, likely to start August 1st.

Courtney talks the talk and walks the walk. Honestly most RD


A Nutritional Transformation Story

James Crispin’s story is just one of the many nutrition transformation stories we have. We just love this so much that we want to share it with every body.

Sometimes Jack even hurts himself!

Welcome to Jack In The Box how may we take your order….Yeah let me get a Sourdough Jack combo with large curly fries, large sprite soda,  4 tacos and let me get 2 junior bacon cheeseburgers anything else….yeah let me some buttermilk sauce and extra taco sauce…. And after eating all that food there is nothing better to wash it down then to have a couple of beers. That use to me about 4 years constantly going to Jack In The Box sometimes as much as three times a day.

I am someone who will admit have always struggled with dieting. I have always thought I can eat what ever I want and there is no consequences; since I’m young I can always work it off. That was not the right attitude and my health was clearly impacted. I felt more tired then ever before, weighed more than ever before. I knew something was wrong. I went from being a high school athlete weighing in at 185 lbs for wrestling season to being 285lbs in only 2 years later I knew something needed to change.

So I started working out and cutting out the beer and the fast food and started hiking and lifting weights and playing sports again. Within six months I was able to drop from 285 lbs down to 190lbs. I was able to do so because I was working out twice a day for a total of 3hrs a day and was using a lot of energy however my dieting was still awful I was eating bread 5 times a day. It was ham and cheese and p and j sandwich all day until dinner. Dinner consisted of a chicken sandwich. Before I hated vegetables and eating fruits I tried as much as possible to stay from vegetables but when it came to starches I would try and eat as much as I could for dinner cause I knew I could burn it all of with my rigorous 3-4 hour workouts. But as my body got prone to injures because of overuse and as my job took up more time I found myself working out only once a day and gaining weight again something was wrong and I knew it was my diet and I needed to find an answer to my dieting struggles.

Before the Paleo challenge I never had cooked in my life before the challenge

I want to paint a crystal clear photo of my life before the paleo challenge I never had cooked in my life before the challenge. What I considered cooking was making a bowl of cereal or making sandwiches. I constantly ate out and constantly spent more money on beer than food. So when I first heard about the paleo challenge I was extremely skeptical because I wouldn’t be able to eat burgers or eat my sandwiches…I wouldn’t know how to survive! What would I do! So with that in mind I decided not to sign up right away. I loved my starches too much to give them up. But as the more I heard about the benefits of paleo, the benefits started to outweigh my love for starches, I wanted to perform better, I wanted to feel, look, and be better, and besides it was only going to be a 60 day commitment I could sneak a couple of burgers and sandwiches in there so I decided to sign up.

Meat became his ally

Meat became his ally

From the very beginning I felt lost since I couldn’t eat bread but Courtney mentioned I could make omelets and used different type of meat and spices. She also mention I can just grab a pot and just do stir fry all day long. So I decided to try as much as different oils, spices, and meats (bison, buffalo, and lamb). Eat as much vegetables as possible throw some garlic salt or some thyme’s on those mean green vegetables to taste better. Every week trying different things keeping my diet exciting next thing I knew I couldn’t stop cooking or eating vegetables. It was just me and paleo challenge and my goal to win it to feel, look, perform, be better.

I have to admit it wasn’t easy specially since the Superbowl party at the house involved multiple pizzas and various type of beer and chips and my friends made it a point to try and make me jealous. But I just kept looking at them and looking at me and I knew I was in better shape or getting in better shape then they were and that motivated me to stay on track and be focused. I never really had a full cheat day or moment but I know I should of not ate some sauces that were BBQ since I could taste the sweet sugar but even though I may had something that was not paleo I didn’t let that slow me down its easier to give up but all the hard work and effort will down the drain as well. I didn’t want that, I wanted to do find the answer to my dieting struggles and not give up! So I kept that in mind and kept my paleo lifestyle going.

My parents started seeing how focused I was and they were amazed that I was finally cooking but they were taken off guard by how much weight I lost so they decided to try it. My mom has arthritis and cant workout and has constant pain in her joints because of her medical condition not to mention dieting has been her downfall as well but little by little she was able to lose 18lbs and has been able to start exercising little by little. My father also was able to lose 14lbs just by changing some of his dieting habits as well. Even though their results weren’t as great as mind they are thankful and feel better on the paleo diet than ever before.

I have no regrets in joining the Paleo challenge or Crossfit Oahu and I feel I have finally found my answer to my dieting struggles!

Now that the paleo challenge Is done I see that my hard work has paid of its dividends and I feel great! I know this is a lifestyle change not just a phase in my life! Even when I go out to eat now I hate the fact that at restaurants you can see what ingredients are being used or that I cant partake in helping cook the food. I went from someone who dint know how to cook to someone who cant stand not too cook. Another benefit of the paleo challenge was  My mom lost 18lbs my dad lost a total of 14 lbs because of having a paleo diet. I lost a total of 24lbs on the paleo challenge and working out at Crossfit Oahu. I have no regrets in joining the paleo challenge or Crossfit Oahu and I feel I have finally found my answer to my dieting struggles! Thank you Crossfit Oahu!

Nutrition Resources

Make sure you are always questioning and learning.

Farmers markets for fresh produce. Get local grass-fed beef at Whole foods, Foodland, North Shore Cattle Company and some farmers markets. Pastured Eggs and Chicken from Tin Roof Ranch at Haleiwa Farmers Market. Kalei Eggs are good too.

Up Your Knowledge (tons of resources and recipes)

Books You Should Check Out

The Paleo Solution, Robb Wolf’s
Primal Blueprint and PB Cookbook, Mark Sisson’s
Everyday Paleo, Sarah Fragoso
The Paleo Diet, Loren Cordain
Good Calories, Bad Calories, Gary Taubes
Why We Get Fat, Gary Taubes
Omnivore’s Dilemma, Michael Pollan
In Defense of Food, by Michael Pollan
New Evolutionary Diet, Arthur De Vany and Nassim Nicholas Taleb
Primal Body, Primal Mind, Nora Gedgaudas
Vegetarian Myth, Lierre Keith
Lights Out:  Sleep, Sugar and Survival, by T.S. Wiley and Bent Formby
Nourishing Traditions, Sally Fallon
Food Politics, Marion Nestle
Mindless Eating, Brian Wansink

Recipes Resources

USE THE INTERNET….There are endless recipes out there!

PALEO PIE Recipe! (subscribe for free recipe books)

Local (Hawaii) Nutrition Sites (at the farmers market too)

Food for Purchase