Sunday, April 20, 2014

Why do I get up at 5 a.m. every morning to get down to the gym by 5:40, do a little cleaning and get ready for the day of crazy WODS? This reason is right here. I get a text about 6 p.m. on Sunday night that reads: "Aside from my knee being a little whacky, I'm in such good shape. Thanks bro". This fires me up! I am so stoked to get something like this.
I have been training clients for almost 16 years now. I have worked with body builders, professional athletes, unconditioned begining athletes and of course all levels of CrossFit athletes. I have worked in gyms as small as 800 square feet to about 30,000 square feet with over 12,000 members. Now we own our own CrossFit gym and are so stoked to get to work everyday. Those of you that train at LCF are much more then just members. You guys are my secondary family! I love our gym and everyone that trains here. 

Thank you guys for making LCF the best place I have had the oppertunity to work at! To say thank you lets get sweaty tomorrow. 

Back squat 5x6

10 rounds
20 double unders
10 wall balls 20/14

Even super heroes need to rest. 

Tuesday, April 15, 2014

30 Day Cleanse & Weight Loss Solution

We are so excited to announce we are now distributing ISAGENIX products.

I am very particular about what we bring into the gym and what products I promote and use. I was turned on to ISAGENIX about 3 weeks ago. I researched the products and was very impressed! Most products are plant-based and are all FREE of artificial stimulants. The protein is grass-fed with no soy or gluten and the cows are free of growth hormones. If we are going to train hard and try to eat clean, I feel like our supplements should also be clean and free of artificial ingredients.

For the past 15 days I have been on the 30 day Weight Loss Cleanse Plan. I have lost 8lbs so far and all of my shirts are looser. My energy levels have been high and I am actually eating more then I was before I started. I wanted to try it before I offered anything to our members, I had to know it actually works! And it does. 

Here's more info on the 30 program I am using:

This cleansing and fat burning “starter pak” is ideal for those individuals who want to lose weight using a long-term, flexible program. The system is a ground-breaking path to healthy weight loss and designed to gently rid the body of potentially harmful impurities, while infusing it with essential vitamins, botanicals and other natural ingredients to help shed pounds naturally without the use of laxatives, stimulants or diuretics.

You may experience:

  • Energy boost
  • Consistent weight loss over time
  • Reduced cravings for unhealthy food
  • Improved muscle tone
  • Balanced digestion

30-Day Cleansing and Fat Burning System with IsaLean® Pro Shake

Losing Weight and Building Lean Muscle Never Tasted So Good!

Whether you’re looking for an option to shed stubborn pounds, eliminate visceral fat, improve muscle recovery or increase muscle growth, you have a powerful, effective option to amp up your results.

IsaLean Pro Shake is a supercharged meal replacement packed with nutrients and a mega dose of whey protein to assist with weight-loss and/or muscle-building goals, specifically geared towards athletes and physically active individuals. IsaLean Pro Shake is formulated with 35 grams of high-quality protein, healthy fats and energy-boosting carbohydrates along with a broad performance spectrum of vitamins and minerals.

IsaLean Pro is formulated to help:

  • Boost metabolism and overcome stubborn weight-loss plateaus while eliminating visceral fat
  • Stimulate superior muscle recovery and growth in athletes, those looking to gain muscle and physically active individuals
  • Assist with muscle retention and muscle tone to help you age gracefully
  • Maintain muscle, bone, and supports antioxidant status (glutathione)
- See more at:

There is also an athletes pack for those of you looking to maximize your workouts but don't need to drop weight. I will be switching to the athlete pack after my  30 days. 

Please let me know if you have questions! I want to help everyone reach there full potential. 

More info at: 

Sunday, April 6, 2014

What a weekend!

The Lahaina Town Throwdown was amazing! All the athletes went to war during the WODs. So exciting to watch!!!! Nate hit a 20lb PR on his squat clean thruster, Travis hit 30 back squats at 225lb in 59 seconds, Toby squat clean thrustered 255lb and I know there were more accomplishments done that night! Thank you to the amazing CrossFit boxes on Maui!! Everyone was amazing and so fun to see CF Maui, CF Maui extreme, CF UPcountry Maui, Aloha CrossFit, CF Kihei and we missed Napili CF. HUGE THANK YOU to the volunteers, we couldn't have done it without out you guys! I can't leave out the awesome sponsors Vitamin Shoppe, Teddy's Bigger Burger, The Origami Owl by U'i, Cannery Mall Starbucks, Kakes, RX Smart Gear, Massage by Kito,  Modere, Boss Frogs, Maui Brewing Co., Anna Mason Jars, Piiholo Ranch and SicFit. We can't wait for the next event!!! I also heard a rumor of a special coaches WOD to take place. Apparently you guys wanna see us in pain as well...

One more big announcement, our good friends Chyna and Freddy are getting married! I'm so happy for the two of them. We love you guys and wish you the best! Anyone down for a wedding celebration when they get here in June? 

Lahaina CrossFit out and about with CF OneWorld.

Tuesday, April 1, 2014

Mind over matter

During a wod do you ever feel like putting the bar down, walking on your run or just plain quitting? I know I do sometimes. Today I accepted the challenge to tackle our 40 min amrap while wearing an 18lb weight vest. I also never thought I would ever look forward to the run portion of a wod. There were a few times I wanted to walk but I didn't. Why? Because once you stop moving you have told yourself "it's ok to stop, take a break this is hard work"  if you stop once, surely you will stop again. The mind can make or break your wod. If you tell yourself the bar is too heavy or the wod is too difficult you have already been defeated. Instead tell yourself that bar is so light I wish it were heavier or I will never walk. Remember you can't let anything defeat you before you begin!

Tomorrow is Wednesday. We bench press. Let's press some big weights!

Mind over matter after heavy tire flips. 

There's a guy with determination on his mind.

Wednesday, March 12, 2014

We are so excited to introduce 2 new, fun and awesome programs next month! 1st is Maui Fitness Bootcamp! This will be a 6 week program meeting MON/WED/FRI at either 6 am or 6pm. We will focus on improving cardiovascular endurance, strength, stamina and physical performance. There will be a physical test at the beginning and end of the session. Upon completion of the program you will EARN your graduation tee shirt. Cost will be $175 or current members can join for 1/2 price. First session will start on April 14th.  I promise big results from this program! Call or come by for more info. HOOAH!

Spartan fitness! I taught a spartan class about 5 or 6 years ago and it was awesome! I always loved the variety of this class. Start out with 20 minutes of body weight conditioning then move into 20 minutes of hard core kettlebell training and finish with some Thai style kickboxing. Get ready to be challenged in new ways and have a great time. Times will be Wednesday and Friday at 9 am. Starting April 9th!

Monday, March 10, 2014

Team training at LCF

Training teams such as basketball, soccer, football etc. has always been fun and a passion of mine. Back in California I did the preseason training for the Chico State Women's rugby team, talk about a group of strong and tough ladies. Now we are training the JV Lahaina Luna women's basketball team for the second year. We are so stoked to welcome the girls back and we also have a new group of 8th grade girls joining us this year. The girls finished second in the state last season and we are so proud of the work and dedication they put into training and practice daily. This year we have our sites set on 1st and nothing less. I know they can do it!

We are open to training any teams or clubs in need of strength and conditioning for their sport. All teams get the strength training needed to crush the competition! Contact us for more information!!

Tuesday, February 25, 2014

Should I do the open? What is the open? Not sure what I am talking about?

All good questions. 
The worldwide CrossFit open is a fun way to compete against other CrossFit athletes around the world. As of now there are more then 90,000 registered males and over 4000 in northern Cali alone. Basically every week we will do a workout CrossFit HQ has made up for us. Once you finish the wod submit your score and see how you stack up. It's just for fun no pressure. If your interested sign up at 

These 2 are ready!