11/29/11 "Joshie"

-Written by KC

Kalaokahaku Akima

Here Kala demonstrates her set up on the one arm single Dumbbell Snatch. Hips slightly higher than the knees, gaze is neutral, angry gorilla back, she's set for her lift. Next you can see her hips come to full extension and she actually jumps off the ground to gain the force to drive the weight up vertically. Her elbow bends and she drops under the weight bringing it over head. I wasn't able to capture the final ending position, but her arm would be completely locked out with the weight overhead.

Kala sets an amazing example in our Native Hawaiian community. She says she just "doesn't want to be another statistic" of her Native Hawaiian population that is plagued with diabetes, high blood pressure, and heart disease.

In Kala's Words:

"Since October I have been working out 3 times a week from 5:00 a.m- 6 a.m. Definitely not easy but my body looks forward to the challenge. I remember in the beginning of my training K.C would say go to you are fatigue I would say “FATIGUE ! I AM READY TO DIE!!" The support of the other team members as well as K.C and Josh is no doubt why I believe that I CAN!. For me I challenge myself I don't compare myself to anyone but me. I always try to do better at the next work out. Because I was getting to skinny, I stopped attending Zumba. I do only CrossFit and my body feels really good, short breath under control, pants size from a 16 to an 8, and the bra from a 44 D - 38 C. Great health test results in April.

Friends or family who haven't seen me for awhile will ask “what happen to you”? or some will ask “is it CrossFit”? I do tell them it is CrossFit and changing the way I eat! To; K.C , Josh and the dawn patrol gang! I love you all… What a feeling , It feels great!!" - Kaläokahaku Akima

For the full Testimonial click HERE.

L-Pull Up

Modified L-Pull Up with the band, one leg lifted.

Below: Cristy used the rings to perform her modified pull up, still a pulling movement but less stress on her shoulder which has an injury. She was even able to as in the leg raised up, to get more abdominal work like in the L-Pull Up. This is what makes CrossFit so great, there is always something for everyone at their own level, even with injuries you can still modify and train around it.

Workout of the Day

Warm Up:

5 min. Double Under practice

Dodge ball

Skill:

Dumbbell Snatch

WOD:

"Joshie"

Complete three rounds for time of:

40 pound Dumbbell snatch, 21 reps, right arm

21 L Pull-ups

40 pound Dumbbell snatch, 21 reps, left arm

21 L Pull-ups