Here is the start of the Social Media re-cap. Bryant kicking off the week doing what he does-

Tara posted a link on Kyle Maynard Check it out here.

In case you missed the Hawaii Chair-

What about James Duggins and the twins

Don't forget about the up and coming "Double Under" clinic this Saturday. Dirtys in charge

Kiley and Blake dropping knowledge for JPAC running clinic

Congratulations to another successful group elements graduation w/ Courtney

Here is what people were really talking about on Facebook though, Bryan's superimposed head. Check out the pic below and leave a comment on facebook here

Did we miss anything? Please let us know in the comments. -Blake

Give your props to the 11 new graduates in the comments and tell us about your favorite Fight Gone Bad experience!

-Courtney

a. James Duggins

b. Chris Lee

c. Gabe Amey

d. PBJ

Answer: c. Gabe Amey (check out # 8 below)!

Gabe recently passed CrossFit Oahu’s RX checklist after failing his first attempt (Redemption!). He has been with CFO since October of 2007 and is a Hart OG! Gabe is one of our most committed members, being a regular at the 6am class, thus setting the standards high for all CFO men. Gabe has come a long way with form, technique and strength and recognition of all of his hard work and achievements are due! Congratulations Gabe!

Gabe recently celebrated his birthday in early July, creating a WOD that utilized two of his former nemeses, the muscle up and the squat snatch. This combination of movements were actually used during the 2010 CrossFit Games in the WOD now known as “Amanda”, but Gabe came up with the couplet first! I had the pleasure of doing Gabe’s birthday WOD and afterwards thought, wow, that was the perfect combination, one of the hardest gymnastics moves paired with arguably the most technical Olympic lift, yet it didn’t bring on muscle failure (like some WODs do)! A fellow CFO athlete pondered why Gabe picked these two movements because he heard the muscle up caused Gabe's lung to collapse. I asked Gabe to clarify this rumor so read on!

Aside from faithfully attending the 6am class, Gabe can be seen cheering on his beautiful wife Raina while hanging out with their adorable daughter, appropriately named Bella. I sent Gabe a list of questions so the CFO community could learn more about this amazing athlete, family man and friend.

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What is your athletic background?

“Played football and ran track in High School (St. Louis School in Honolulu).  Four-year starting wide-receiver at Menlo College.  Played 5 years in the Arena 2 and the Arena Football League with 4 different teams.”  

How did you hear about CrossFit?

“Richard Lewis used to work with my father and he knew I was in to working out. He emailed me a picture of him doing "Karen" (150 Wallballs) and I thought, "that's different...I wonder how that feels".  So I decided to pop in one day.” 

When did you join CFO?

“In October 2007, I dropped by "Unit 9" and met Bryant.  My very first WOD was "GI Jane" (100 burpee pull ups).  At that time, I thought I was in good shape.  I soon realized that was far from the truth when by the 30th rep I was gassed.  That WOD hurt me - but I was instantly hooked and wanted to come back for more.” 

What got you hooked on CrossFit?

“First off, I was already getting very bored of the monotonous workouts I was doing at a globo gym. I was already looking for a change - I just didn't know where to find it.  Second, it was a beautiful thing to just show up and there is a workout already programmed for you. You didn't have to think about it - just do work.  Finally, these workouts reminded me of pre-season training for football.  It really pushed your physical limits.  You'd be in the middle of a workout and that "suck factor" would feel so overwhelming you'd sometimes wonder if you can even finish it.  But once you did, you had this enormous sense of accomplishment that just fueled your confidence for the next WOD.” 

What was your biggest challenge?

“Body weight movements like HSPU.  First time I tried one, I literally fell on my head. I did modified HSPU for a while.” 

What came easy for you?

“Oly lifts (except the snatch).  Did a lot of cleans and squats for football - so these were familiar movements for me.” 

Now on to the RX check list...

When was your first attempt?

“The very first RX checklist CrossFit Oahu held.  Going into it, I knew it would be hard for me to pass it since I had never strung together 3 muscle ups in a row.  In addition, I never completed a squat snatch before.  I might of done a muscle snatch at lighter weight, but never a squat snatch.”  

What happened then?

“Failed miserably on the squat snatch and muscle ups.”  

How did you feel?

“Disappointed since I never like to fail at anything.  But it was motivating since I knew where my holes were and exactly what I needed to work on.” 

What did you do to overcome your weaknesses?

“Rx Checklist was a great motivating factor to get better.  Prior to the Rx Checklist, I just viewed Crossfit as a way to stay in shape.  I'd just do the WOD's and be satisfied.  Seeing the glaring holes I had by doing the Rx Checklist is what got me got to spend extra time after the WOD's to work my weaknesses.” 

How did it feel to finally pass?

“I was stoked.  More stoked that I didn't have to do it again since it took almost 4 hours to complete.”  

What do you do outside of CF?

Branch Manager of HomeLoan Financial & Hawaii VA Loans.  

How long before you got Raina to join CF?

“It took me over a year to convince Raina to try Crossfit.  Of course after she got into it, she was hooked as well.” 

Will Bella be joining CF Kids when she turns 3?

“I think so.  She already knows some of the movements by name and does them at home (Burpees, Squats and "KettleBellas" are her favorite).” 

What is your favorite WOD? Time?

“Not sure if I have a favorite. But now that I've spent so much time getting better at muscle ups and squat snatches - I get excited when I see those movements on the board”.

What is your least favorite WOD?

“Anything with HSPU.  Hopefully that will change soon.” 

Have you ever puked?

“Yup - multiple times.  The funny thing is that the only time I puke is after doing Fran (it's usually a 50% chance).  I find that ironic that I puke on one of the shortest WOD's we have.”

Can you clarify the rumors about puncturing your lung from muscle ups?

“It actually wasn't from muscle ups.  I did a 6am WOD that involved heavy deadlifts.  After the WOD, I was driving to work and was eating pistachios - and soon started feeling a bit uncomfortable in the right side of my chest.  During work, I noticed I had shortness of breath and I started feeling really tired.  I decided to go home early and take a nap, but noticed that I couldn't sleep on my back or my left side - it was too uncomfortable.  When I woke later that night, I started to get paranoid that a pistachio I ate earlier that morning, somehow got lodged in my lung.  I did some research online to see if this was even possible and soon found out that it was (called food aspiration).  Upon reading that this could be potentially dangerous - I decided to go to the ER to get it checked out.  It was quite embarrassing telling the nurse why I was there ("Um, I think I have a pistachio stuck in my lung"). 

After the x-ray, the Doctor comes out and tells me that the problem was not caused by a pistachio, instead I had a fully collapsed right lung (Pneumothorax) and that they had to stick a tube in my chest right away to release the air trapped in my chest cavity to help re-inflate my lung (you can tell when it's going to be painful when the nurse comes over to hold your hand to squeeze).

I spent 3 days in the hospital recuperating, waiting for my lung to heal up.  I was back at Crossfit about 3 weeks later, doing modified WODs until I felt I was back to normal.  That's part of the reason why it took me so long to re-do the Rx Checklist. 

To this day, the doctors don't have an answer to what caused the collapsed lung.  Not sure if it was from the WOD or just a random thing.  All I know is that it's not an experience I'd like to go through again.”

Is there anything else you would like to share about your CF experience?

“For me, there are so many parallels between how I approach fitness and how I approach life. I've realized over time that I constantly need to push myself physically.  It's only when I push myself to these limits, I really feel that sense of accomplishment - which in turn builds confidence and carries over to the other aspects of my life. 

In life, just like in a workout, there are going to be times when things get rough and the suck factor starts to sink in.  But having the experience to not get overwhelmed by that momentary pain (or life's challenges), to stick it out when things get tough, is very empowering and something I found to be very addicting. 

Crossfit helps me with this.  Crossfit works for me right now - and it's something that I'm passionate about.  Who knows if I'll be doing Crossfit 20 years from now, but I do know I'll still be trying to test myself physically.  Just as important, through Crossfit my wife and I have met a great group of motivated, passionate people who share our same mentality and who have become great friends of ours.  That alone has made our Crossfit experience worth it in itself.”

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Thank you for the interview Gabe! Congratulations on passing the RX checklist and for all of your accomplishments here at CrossFit Oahu. We are so proud and honored to have you and your family as members of the CrossFit Oahu Ohana!

-Karissa

Post some love for Gabe in the comments! Do you puke with every Fran? 

Before: March 13, 2010 (CF games sectionals)

"I started CrossFIt around three years ago after reading the Men's Health article.  Starting with very scaled version of benchmark workouts and doing all my pull ups on a total gym, I worked my way up to main site WODs on my own.  No one I knew was doing CF.  I didn't know any coaches so I never thought about nutrition.  Once in a while there would be an article or a video on .com about the Zone or paleo and I would think,"That just sounds crazy."

For about two years I made decent progress but eventually I hit a plateau.  At the same time, I was still having a little trouble getting under the bodyweight limit for my height by navy standards.  Occasionally I wondered if I would be able to lose the 3-5 pounds in time for weigh-in.  Still I made excuses for my eating.  I thought that I worked out hard enough, being deployed to Iraq was hard enough, dealing with military idiocy was hard enough; I deserved to treat myself to whatever crap I wanted to eat.  I'm good at excuses.

What really pushed me to make a change was Sarah.  She has been trying for years to get our family to clean up our eating.  In March of this year she had heard enough about paleo and said, "Let's try it."  We decided not to go too strict, and we both enjoy the occasional snack of cheese or dark chocolate.  We also have a non-paleo "cheat" meal around once a week.  It gives us something to look forward to so it doesn't feel like all we eat are nuts and berries.  All things in moderation.

Since starting on our modified paleo diet in March I know I don't have to worry about meeting the navy bodyweight standards.  I went from a high of about 170 lbs down to my current 155.  Some recent firsts include my first strict muscle up; a free standing parallette handstand push up; completing Grace with the prescribed weight; the Rx Checklist; and pr's in the dealift (415), front squat (295), and 3RM squat snatch (135).

My new boss has taken to asking me what I'm having for lunch nearly every day.  It's been fun fielding his food related questions: "What do you mean grains are bad for you?"  I never imagined I would be thought of as the guy at work who eats healthy."
 

Jim

After: July 17, 2010 at RX Checklist Challenge

Congrats Jim on all of your success at CFO! We are lucky to have your entire family (Sarah, Anna and Eva) in the CFO ohana!

-Courtney

Post your props to Jim in the comments.

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ATTENTION

Think CFO is the best gym on island? Let everybody know and vote for us at the link below!!! The deadline the 31st. Thanks for the votes!!!

http://honoluluweekly.com/best-of/

Greetings fellow Crossfitters!  This Saturday the 31st of July we have the opportunity to battle a nemesis we all share, the dreaded Double Under(insert dramatic music).  This one hour Dominating the Double Under clinic will focus on: Technique, footwork and body positioning.  Everyone attending will leave with the skills and drills needed to conquer the almighty Double Under!  So bring your fancy ropes(fancy rope not needed to attend) and join your CFO peeps at 12pm Saturday for an awesome jump rope and Double Under clinic.  Sign up at the front desk!

What: Jump Rope and Double Under Clinic

Where: Crossfit Oahu

When: 7/31/10 @12noon

Cost: $25

See you there

Erik aka Dirty

P.S. Do you have any storys when victory was going to be so easy if not for that pesky Double Under?

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ATTENTION

Think CFO is the best gym on island? Let everybody know and vote for us at the link below!!! The deadline the 31st. Thanks for the votes!!!

http://honoluluweekly.com/best-of/

Before, during, and after the WOD, I noticed how encouraging all of the athletes were.  Everyone was motivating one another to fight through and keep going, regardless if they knew the person or not.  There were plenty of people who did not know the majority of the others in the class, yet you would not be able to tell based on all of the companionship amongst everyone.  

I have been to a handful of CrossFit boxes and have noticed the same kind of environment at each one.  They make you feel like part of their pack as soon as you walk through the door.  This is something that was evident in the CrossFit Games as well.  Although everyone was competing against each other, once an athlete finished a WOD, they were right there cheering on the others all the way through to the end. 

After experiencing such camaraderie this morning, I'm reminded of how lucky we all are to be surrounded by so many kick*ss peeps, no matter where you are!!

CrossFit is one big STRONG happy family!!

Post loads of love to comments :)

~ Maria

The Punahou Girls Water Polo Team started a summer training program in June...Their hard work is evident as they continue to tear it up in the gym

CrossfitKids Schedule:

Wednesdays:

5pm - preschool (ages 3-5)

5:30pm- Kids (ages 5-12)

Saturdays:

9am- preschool (ages 3-5)

9:30- Kids (ages 5-12)

How do you think our kids program is going??  Are you interested in bringing your child but the times don't fit with your schedule??  We're always looking for feedback to keep this program running so let us know!  

-StefD

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ATTENTION

Think CFO is the best gym on island? Let everybody know and vote for us at the link below!!! The deadline the 31st. Thanks for the votes!!!

http://honoluluweekly.com/best-of/

Check out Janne right after her first "real" class recieving her elements graduation diploma. I caught up with her and asked what was going through her head now that she been released to the general population. This is what she said-

"First day of CrossFit and the work out was "300", scary! Yet the atmosphere here is encouraging and motivating. I love it here! Elements taught me a lot, and having Maria as my Coach was great. I would recommend this to anyone regardless of what fitness condition your are in. Knowing in the end your going to get a great workout and great friends!"

Great job Janne and hopefully you have many more journal entries to go! Give Janne your congrats in the comments and let us know if you voted for us as best gym in honolulu too.

-BP

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ATTENTION

Think CFO is the best gym on island? Let everybody know and vote for us at the link below!!! The deadline the 31st. Thanks for the votes!!!

http://honoluluweekly.com/best-of/

“Fight or Flight” is an internal alarm system that causes numerous physiological changes to get one ready to fight or flee a dangerous situation.  Some of the physiological changes that occur during this process include:

• Increased heart rate (thus losing certain motor nerve skills)
• Accelerated breathing
• Constriction of blood vessels to some parts of the body and dilation of blood vessels to the muscles
• Dilation of pupils
• Auditory Exclusion (hearing loss)
• Tunnel Vision (loss of peripheral vision)
• Sweating to cool the body in response to the heat generated as one gets ready to contend with a predator

Auditory Exclusion involves a loss of hearing that occurs as part of the fight-or-flight stress response during confrontation with danger. It is a sort of filtering out of unimportant external noise so that focus is maintained on the business at hand -- survival.

Sounds like every athlete participating in the daily WOD. 

After a workout, friends and coaches will come up to us and ask “why didn’t you do what I told you??”    Due to auditory exclusion…all you really cared about was the task at hand.  You didn’t hear what the cheering voices were saying. You probably couldn’t recall the song blasting in the background…if it wasn’t turned down before your workout was finished.  Increased heart rate does a funny thing to the body.  Even more common with an increased heart rate is the inability to count.  You may have thought you did 15 reps...but either your partner or CFO’s randomly placed, quality control technicians inform you of the shortfall in reps.  

Post to comments if you’ve ever found yourself “in the zone” and have either shaved reps or had no clue what anyone was yelling at you during a workout.   

-PBJ