Get to Know Your Coaches 

1. Tell us how you got in to CrossFit.

Dirty   

Started Crossfitting when I was 18.  Got introduced to it by my good friend Shark and was hooked ever since.  I still remember the first workout we did.  It was a partner WOD that included wallballs, knees to elbows and a bunch of other things, that ultimately made me puke!

Largo 

It all started on a little island in the South Pacific. I was on a deployment and stumbled on this new thing called CrossFit. I went to visit one of the remote sites to check on my guys and saw them doing this workout called "Filthy Fifty". I thought it was a little weird, so I asked them about it and did some research of my own. A little while after, I started doing the workouts at my outstation, getting the WOD's from the main site. That was about 4 years ago.

Dirty   

I enjoy spearfishing, being outdoors, and relaxing!

Largo  

On the days that I am not training and have time I like to go to the beach and if there are waves I like to go bodyboarding.

Dirty  

When I first saw the space where CrossFit Kailua was going to be, I instantly got inspired.  The beautiful scenery and awesome location give CFK the potential to be an awesome CrossFit.  The next step is building CFK up with an awesome community of individuals who all share the same passion for fitness and health. CFO has done well building up their ohana and I would like to offer that experience to those in Kailua and who live on the Windward side!  

Largo  

My vision for CF Waipio is to bring fun and excitement back to working out and make the optimal fitness accessible to everyone. My gym will not be known for all the elite athletes but for all the lives that we have helped change.   

Dirty   

@ the CF GAMES with an awesome crew of people and a bunch of lives changed!

Largo  

In 1 year, we will be a strong community of people(Crossfitters) making a positive impact to the Leeward side of the island.    

Stretch of the Month with Coach Maria  

(Demonstrated by Jennifer Chew) 

Rack Position - Triceps and Wrist

How do your wrists feel when holding the bar in the rack position? Many people complain of wrist pain while trying to maintain the rack position, especially for front squats. This may not be due to inflexibility in the wrist, but tightness in the triceps, causing restraint in getting your elbows up high, putting a lot of pressure on the wrist. Here are two examples of how you can stretch those triceps - give it a try before hitting those front squats, and see if that relieves some of the pressure on the wrist!

1) Place your elbow/tricep on the bar while the bar is on the rack. Press your head down below the bar to feel the stretch in the tricep. Repeat on other arm.

2) Wrap a rubber band on one of the bar stalls (about waist height), face away from bar stalls holding on to the band with one hand. Pull your arm up next to your head, bending at the elbow (so that the elbow is toward the ceiling). Keep your palm facing the ceiling and elbow close to your head. Repeat on other arm.

*To get more stretches or information, visit 

How did you do with your challenge? 

Lily Brennick 

I jumped in fully from the start and signed up for level 10.  I chose 10 for two main reasons: I wanted to get the best results possible and I didn't want to think too much about what I could eat.  Before I began, I made a count down board in my house so I could track my days.  I even wrote inspirational sayings on them for myself to keep me motivated.  I wrote things like, "You got this", "Keep it up", "You're killing it" - As funny as it was, it felt helpful. 

The first week was definitely hard - I wasn't eating enough calories because most of my food was veggies, but after talking to Courtney about foods I should be eating, I started eating better.  The third week is when things started getting easier and I was starting to feel more comfortable with this new diet.   I was determined to see changes, and if I started to think about food I wanted that wasn't on my diet I would remind myself of how I wanted to look and feel and that was enough to keep me on track.  Since I have ended the challenge I have maintained what I eat and added in nuts but I like how I'm looking and feeling so I continue to keep it up.  I want to thank Courtney for her support through this process and helping me along in my journey.

Tony Pisculli 

The Nutrition Challenge was great. I've been doing pseudo-Paleo for a while and losing weight but not really experiencing the performance boost that other CrossFitters talk about, but two weeks into the Challenge I noticed a huge improvement in stamina. I also lost another 10 pounds and hit some nice PRs including my first muscle up. I've made some permanent changes in my eating as a result including preparing 90% of my own meals rather than eating out and eliminating diet soda.

I started doing CrossFit Lite on my "rest" days just to score some extra points for the Challenge, but I've been sticking with since it ended because I like it. It's a nice change of pace to be able to focus on form without time pressure. "Lite" is actually a misnomer because the lack of time pressure means you can actually go heavier than you would in a normal WOD (e.g. 32kg kettlebell swings) - maybe it should be called CrossFit Focus?

Ladies Boot Camp   

("Operation Hotness") 

FREE Intro Class

Every Tuesday and Saturday