Slide 3
Slide 3
Slide 4
Slide 4
Slide 5
Slide 5

“Jump Around”

cfvsite HW2

Kelly Starrett, Mobility, and CrossFit

An Interview with the Mobility Master

Here’s what you need to know…

  1. According to Starrett, CrossFit doesn’t leave many gaps when it comes to skill or metabolic conditioning.
  2. Starrett believes those who do CrossFit must get out of the gym and apply their fitness to see where they’re at.
  3. It takes decades to optimize aerobic capacity. The best athletes are the ones who are competent technically and are the best movers.
  4. Training is the place to identify and correct problems before athletes test out their capabilities in competition.

Kelly Starrett is a physical therapist, author of Becoming a Supple Leopard, owner of San Francisco CrossFit, and creator of MobilityWOD, a resource for helping athletes address the issues that limit movement.

Dr. John Rusin: What do you think about the latest developments of the CrossFit Games?

Kelly Starrett: The Games have turned into a really interesting performance festival with new technology, new ideas, and innovations in equipment. It’s fun to be a spectator and tap into the current thinking about training and conditioning.

Another aspect of the Games that excites me is the examination of human function. What we’ve seen the past few years are athletes exceeding expectations of what’s possible physically in terms of strength and metabolic demand, skill sets, and overall function.

With the programs changing just enough year to year, it’s forced athletes to become generalists.

Whether we like it or not, the central tenant of GPP (general physical preparation) comes down to asking yourself the question, am I keeping an eye on all the aspects of my physical self? Am I challenging myself with new skills or new sports? Continue reading here.

WOD (3-Aug-2015)

 For Time:
21-15-9 of
Back Squat (185/135)
KB Swings (70/53)
rest 5 min
12-9-6 reps of:
Front Squat (155/115)
rest 5 min
9-6-3 reps of:
OH Squat (135/95)

Posted in | 1 Comment


CFV is closed on Sundays, get some rest!

Posted in | Leave a comment

OPEN GYM – Every Saturday


All CFV members are encouraged to come out the box every Saturday morning and take advantage of the Open Gym. This simply allows you to work on some gymnastics, strength or Olympic weightlifting, row/run, do a Girl/Hero WOD. You may want to catch up on a WOD missed through the week, pick your poison.


Posted in | Leave a comment

“Lift Them High”


Why Your Daughter Should Do CrossFit


1. 52,076 Role Models

52,076. That is the number of individual women who signed up to compete in the Open. This number also does not include Masters women and the other strong and amazing CrossFit women who chose not to sign up for the Open. When your daughter begins CrossFit, she will gain hundreds of thousands of incredible women to look up to in the sport of CrossFit. In today’s day and age where female role models can sometimes be hard to come by, CrossFit provides more than enough strong and successful women who share a common passion for fitness and self improvement.

2. Life Lessons

CrossFit can provide every single participant with a host of life lessons, especially your daughter. Through CrossFit, she will learn that hard work breeds success and that sometimes the journey is greater than the actual reward. She will learn to be humble but strong. She will learn that just like WODs, sometimes life gets tough and you just have to tough it out. She will also learn that sometimes life is just plain fun and to embrace that. In today’s fast-paced, uptight society, we sometimes forget to stop and just enjoy ourselves. CrossFit provides us with that outlet to become this incredible and strong person while still embracing the enjoyment of life and sport. Continue reading here.

WOD (31-July-2015)

3RFT of:
50 Double Under (4:1)
25 OH Sit Ups (45/25)
10 Snatch (135/95)

Posted in | Leave a comment

“Jump It!”

cfvsite 1 IMG_4009

7 Bad Foods That Are Good For You

The Delicious Truth About Dirty Foods

Here’s what you need to know…

  1. Fried foods don’t have to be bad for you, as long as you use the right kind of oils or fats.
  2. Some trans fats actually promote heart health, in addition to promoting leanness and even fighting cancer.
  3. Many of the nutrients in brown rice aren’t bioavailable because of phytic acid. White rice is a better choice.
  4. Ketchup, as long as it’s not sweetened with fructose or other sugars, is a great source of lycopene.
  5. Much of the fat in bacon is a monosaturated fat known as oleic acid, the same kind found in olive oil.
  6. Beer can be a healthier drink than wine. Both have plenty of nutrients, but beer has fewer calories.

Yesterday’s Science

Hardly anything is simple, and hardly anything is at it appears, least of all dietary recommendations from mainstream food and nutrition writers.

Too often they hand down blanket recommendations on food that, upon further scrutiny, are riddled with inconsistencies, yesterday’s science, shortsightedness, or plain old two-dimensional thinking.

Case in point, here are some foods you were told to stay away from because they were “bad,” but could actually be good for you. Continue reading here.

WOD (30-July-2015)



12 deadlift (155/105)

9 hang power cleans

6 push jerks

Posted in | Leave a comment

” So Easy, Kids Can Do It”

IMG_3732A Program for Your First Strict Handstand Push-Up

By Adam Sayih

“You want me to do what?” This is the usual response I hear every time I announce that a WOD is going to have handstand push-ups (HSPUs). You either love them or hate them, but what I’ve learned is that for most people, it’s the latter. There’s a number of great variations and kipping styles when it comes to the handstand push-up, but achieving a strict handstand push-up is going to take hard work and grinding reps. Practicing assistance lifts is a good way to accomplish this feat.

TOP HALF STRICT PRESS (Pictured above)
How to do it
The first repetition is to be performed as a push press. This is because the weight you’ll be using will be heavier than you can typically strict press for reps. Once you have the bar overhead, bring the barbell down to your forehead then press it back up. Continue strict presses from the forehead to complete extension for reps.

Why it works
Partial reps have been around as long as weightlifting itself. The point is to strengthen specific weak points in a movement that prevent you from accomplishing other movements. For example, many powerlifters who struggle to lock out bench presses will place boards on their chest and perform board presses (lowering the barbell to the board rather than the chest) with more weight than they can usually move in order to strengthen that section of the movement. Since strict pressing your own bodyweight is something you can only expect from more advanced athletes, this feat isn’t necessary to perform HSPUs. In the handstand push-up, the range of motion ends at the head, so we’re simulating that same range of motion with a barbell. By only lowering the barbell to the head, you are making the lift more specific to HSPUs. Since you’ll be able to use more weight this way, you’ll get stronger at the handstand push-up in a shorter amount of time. However, this is not a replacement for your standard overhead work. Continue reading here.

WOD (29-July-2015)

HBBS 5-5-5-5

Then 4RFT of:

200m shuttle (50 and back x 2)

10 KBS (70/53)

5 clean to thruster (165/115)

1 min rest

Posted in | Leave a comment

“The Champs!”

Congrats - 2015

 5 Lessons I Have Learned After 2 Years of CrossFit


Over the last two months, I have been volunteering at my local CrossFit box on Saturday mornings. Aside from spending time with my friends, I have the opportunity to meet many new faces during the weekend Introduction classes.

It is hard to believe it has been over two years since I first entered CrossFit Kailua‘s box and attended an Introduction class. Completely clueless to the world of CrossFit and utterly scared out of my mind.

I didn’t know the difference between a burpee or a box jump. I just wanted to make it out alive.

What the hell did I get myself into?

I could see it in their eyes. I knew exactly what they were thinking.

“You will be totally addicted and love it once you start,” is what I tell prospective members.

As I watched them do their first WOD (Workout of the Day) with our head coach, I couldn’t help but smile to myself. Little do they know how CrossFit will transform their lives. Continue reading here.

WOD (28-July-2015)

AMRAP in 20 min of:

400m run

Then 3 rds of Cindy.

So 400m, 5 pull ups, 10 push ups, 15 squats (x3) per round.

Posted in | Leave a comment

“Fan Experience”

b hedge

Hedges Visit Crossfit Games, more photos from their trip coming this week.

Goal Setting: If you aim at nothing,

you’ll hit it every time.

By Roy Mangrum

“Without a plan, you plan to fail.” I overheard this being said by Louie Simmons in the warm-up room at a powerlifting meet and the statement has never left me. Since then, every time someone asks me for some tips on anything from how they can lose a few pounds, to how they can add 50 pounds to my bench press. The answer to both, are exactly the same.

  1. First, layout a plan
  2. Second execute the plan
  3. Third evaluate your progress
  4. Fourth, change the things that don’t work

Of course there are details to each that are unique and make the magic happen, but the foundations of achieving any goal you set are the exact same.

  1. Laying out the plan – Have you ever left on vacation and had no idea where you were going? How can you prepare? You can’t. Just like traveling, you need to have a road map that lays out how to get from point A to point B. Let’s say your goal is to bench 315 pounds. The 315 pounds would be the point B, now, where is point A? So what is your Bench now? Finding your current bench max gives you the starting point for the journey. Now from here you can set up some waypoints along to monitor your progress and better plan for achieving your goal. Continue reading here.

WOD (27-July-2015)

“2015 Master’s Chipper”

1,000 Meter Run

25 Power Cleans (135/95)

25 Box Jump Overs (24/20)

25 Chest to Bar Pull-Ups

50 Wallballs (20/14)

25 Chest to Bar Pull-Ups

25 Box Jump Overs (24/20)

25 Power Cleans (135/95)

Posted in | 2 Comments

more restCFV is closed on Sundays, get some rest!

Posted in | Leave a comment

OPEN GYM – Every Saturday


All CFV members are encouraged to come out the box every Saturday morning and take advantage of the Open Gym. This simply allows you to work on some gymnastics, strength or Olympic weightlifting, row/run, do a Girl/Hero WOD. You may want to catch up on a WOD missed through the week, pick your poison.


Posted in | Leave a comment