Thursday, March 26, 2015

JON NORTH SEMINAR
AT LAHAINA CROSSFIT
APRIL 25, 2015


Instructional, hands on Weightlifting Seminar where athletes learn Authentic
Weightlifting technique for both the Snatch and the Clean and Jerk.  


Grow your melting pot of knowledge. Learn positions, technique, tricks and tips by Jon North.
Seminars include hands on coaching, unique lectures, demonstrations in a group setting, video analysis, max out sessions, and live training by Jon North.

Time: 1-Day (9am - 6pm)
1 hour Lunch Break each day (food is not provided)

Group Setting: Minimum of 15 attendees  

Price: $200 per person

Prepare : Dress and bring appropriate shoes for Weightlifting; Bring desired gear for Weightlifting (belt, tape, etc.); Be prepared to pack or buy lunch; Recommended to bring water, snacks, coffee, etc. if desired. 

Wednesday, February 11, 2015

Better late then never.

Well, it's been about a week and I'm sure you're thinking, where's Jao been? Unfortunately, he has moved to the big city of Honolulu.  We have watched Jao go from the skinny guy that could barley squat the bar to a complete power house and amazing CrossFit coach. We are so proud of him for taking the leap to move and try something new.  He said he's at 24 hour fitness now, slamming bars and doing butterfly pull-ups, getting strang looks from people. Jao will be missed but hopefully he will be back to visit soon. Thanks for being such a great friend and an awesome person in our lives and gym for the last 3 years.

Good luck buddy and we will see you soon!

Tuesday, January 27, 2015

What a great time we had Saturday at the 5th Annual Winter Strength Challenge. Thank you to all the volunteers, athletes, sponsors and spectators. Every year this just keeps getting more and more fun and I love to see all the first time competitors. This is why  we train so hard to see what we are capable of and push our limits. Its not easy to get on the floor and go head to head with 100+ people watching you. But for those of you that went to battle this weekend we say thank you for putting on such an amazing show to watch and enjoy.

Here is the leader board for your viewing pleasure:
https://www.wodrocket.com/index.php/event-results?event=866

What comes next?

The OPEN! The OPEN is a fun online competition that starts February 26th and goes until March 30th. We will be holding the OPEN WOD on Friday nights at the 5 and 6pm classes and a make up day Saturday at 9am. I urge everyone to enter. Its fun to see where you stack up in your region, age group, gym and the world! Let me know if you have questions about the OPEN or if its right for you.




Tuesday, January 20, 2015

Strength Training and Why Its Important...

Why can't I just do cardio to lose weight?

Sure!!!
Cardio will help you lose weight and even get "SKINNY".
But is it healthy????



A solid strength program is need to build muscle size and strength. Why is this important? First the benefits of strength training includes:
1. Increased bone density (cardio only doesn't do this)
2. Increase in metabolism
3. Insulin sensitivity
4. Functional ability in arthritis
5. Decrease in  the risk of High blood pressure, Body fat, Heart disease and more…..




                                                Pyrros Dimas LIFTS WEIGHTS!

Strength Training will not make you bulky, male or female. Eating an excess of calories will make you bulky! Strength Training should be the foundation of your workout routine. Whether you're a beginner or expert lifter, an educated and informed trainer will help prevent injury and keep your body and muscles engaged while working out.

Focus on your main lifts first: squats, deadlifts and presses. Take time practicing olympic weightlifting. The benefit of weightlifting is the amount of muscles used in the lifts. The Olympic lifts involve basically every muscle in the human body and this entails a great workout. Olympic weightlifting also forces stabilizer muscles to activate to secure the weight overhead in the lifts. For a recreational lifter Olympic weightlifting will cut down on the exercise time, allowing them to get done in 45 minutes to 1 hour what they used to do in "traditional splits" for 1.5 hours or more! In an 8 week Olympic weightlifting program study, participants lowered their resting heart rate by 8%, lean body weight increased by 4%, fat dropped 6%, and systolic blood pressure decreased by 4% (Cardiovascular). Not only is Olympic weightlifting safe it is a great way to stay in shape too!
                                            SPRINTERS LIFT WEIGHTS!


Friday, January 16, 2015

WINTER STRENGTH CHALLENGE WOD'S….


WOD #1
5 MINUTES TO FIND 1 REP MAX 
1 SQUAT CLEAN, 
1 SHOULDER TO OVERHEAD, 
1 OVERHEAD SQUAT 

WOD #2
3 MINUTES MAX REPS DEADLIFT 
RX: 315 (MEN) / 185 (LADIES)
SCALE: 225 (MEN) / 135 (LADIES)

WOD #3
3 ROUNDS FOR TIME 
 10 BENCH PRESS
10 PULL UPS
 200M ROW 
 Rx: 165 (MEN) / 85 (LADIES)
 SCALE: 135 (MEN) / 55 (LADIES)


YOU CAN REGISTER HERE: 

Tuesday, January 6, 2015

Thursday, January 1, 2015

NEW YEAR SPECIAL!!

Time to get back on track with your food & workouts!! It was a glorious December, with pretty much eating everything delicious in my path, but now its back on track! I don't want to lose everything we  worked so hard to achieve this past year!! We are now holding our annual JANUARY SPECIAL RATE for $100 a month unlimited. That includes Bootcamp, CrossFit & Yoga!! Along with the option to buy a MyZone strap and track all of you calories & progress. 
COME IN FOR YOUR FREE CLASS AND GET STARTED TODAY!!!!