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61-3295 Maluokalani st.

Building E Bay #2

Kawaihae, HI. 96743
 

Mailing Address:

PO BOX 44925

Kawaihae, HI 96743

 

crossfitkawaihaebox@gmail.com

 

Tel: (808)896-9613

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CROSSFITTER OF THE MONTH

  

NOVEMBER 2015- TAMMY HESS

OCTOBER 2015- TERRI ANDRADE

What changes have you noticed since you began training at CrossFit Kawaihae?

I definitely feel much stronger than I used to be.  Way more confident, healthier and happier.  I try, and I emphasize “try”, for the most part to make healthy choices.

 

What are some things you like about group training? What would you say to someone who wasn't sure about a group environment?

I love EVERYTHING about group training.  I’m not a very self-motivated person and there are days where I contemplate about going to the Box (and not because I know there is a running WOD) J but I drag my lazy a$$ there and by the time the hour is up, I’m glad I did. I would say, definitely don’t be intimidated.We were all beginners once and we are all at different levels.We all have our own strengths and weaknesses.We do what we can and go at our own pace.

 

What is your favorite movement/exercise?

I’d have to say my favorite move would be the Clean.  Having to have dealt with shoulder injuries, I had to stay away from a lot of overhead movements which sucked cause I really loved to do pull-ups, but I was able to work on my Clean and get better at it.

 

What keeps you motivated?

What keeps me motivated…….honestly……is the fact that my fiancé is in love with my butt (sorry babe)…hehehehe…..I think often times we are our worst critic and see ourselves much differently than others do, so when I get a compliment from Kawika, or my mom, or a co-worker or friend, that is what keeps me coming back to the box day after day.  Not to mention we have THE MOST amazing athletes and coaches, who without them day in and day out motivating, teaching, cheering this would not have been possible.  I love you all!!!

 

 

 

 

 

 

 

 

 

SEPTEMBER 2015- RICKY OSTRANDER

AUGUST 2015- JULIE HENDRICKS

JULY 2015- BABA CAMACHO

What changes have you noticed since you began training at CrossFit Kawaihae?

Prior to crossfit I was in a very bad car accident which left me in a wheelchair unable to walk for a good 3 months and along with that I had neck mobility issues due to a very bad whiplash.  During that time of my life I weighed the most I have ever in my life!  Joining Crossfit Kawaihae has helped me to shed those unwanted pounds of fat and physically strengthened me.  I no longer have mobility or pain issues in my neck and legs.  Also, with the encouragement of my coaches I have pushed myself to do competitions and this is some thing I would've never seen myself doing. Mentally I have gained a sense of confidence to challenge and better myself, whether it be working on form and technique, pushing through on a WOD, sticking to a healthy eating plan or committing to a competition. Overall training at Crossfit Kawaihae has been a very positive and beneficial experience in my life.  I have my amazing coaches and others who train with me in the gym to thank for that!  

 

What are some things you like about group training? What would you say to someone who wasn't sure about a group environment?

I love group training!  Working with and around a group of people is so motivating and really sets the atmosphere. Seeing everyone pushing through on a work out or challenging themselves with a PR, etc. are just a couple examples of what inspires me to do the same. Everyone here at Crossfit Kawaihae has so much Aloha and they are always encouraging each other with positive words or helping each other out.  If some one was unsure about training in a group environment I would tell them that, "hey, most of us here at Crossfit started where you did and no one is judgmental.  Instead we all help each other out in getting better and its such a fun atmosphere to work out in." I mean listening to awesome music jams, throwing barbells down and hearing others next to you beast out is like the best thing ever! Duh.

 

What is your favorite movement/exercise?

My favorite movement/exercise tends to change based on what I feel I need to work on more.. So currently I m really enjoying snatches, pull ups and  wod's with a lot of running.

 

What keeps you motivated?

Everyone! Seeing others beast out in the gym and do whatever it was they couldn't do.  That high five or knuckle bump after a hectic WOD or hearing "Good job Baba!".  Also having coaches who believe in you and tell you that you can do it when you think that you can't.  But all in all my biggest motivation is what I tell myself, trying not to set limitations on what I can do and seeing how far I have come in crossfit.

JUNE 2015- MIKEY AKAU

What changes have you noticed since you began training at CrossFit Kawaihae?

I have experienced a lot of changes since walking into CrossFit kawaihae on November 2, 2014 @ 6:30 pm.  I am presently more balanced with my overall strength and conditioning, my flexibility and dexterity has remarkably improved.  The greatest asset since starting at CrossFit Kawaihae would be the addition of amazing coaches and fellow athletes which I now consider my brothers and sisters. 

 

What are some things you like about group training? What would you say to someone who wasn't sure about a group environment?

 I absolutely love group training. The support system that exist at CrossFit Kawaihae allows me to do things I would normally not choose to do (handstands). I can understand the apprehension when considering training in a group environment. Its gonna be ok. I promise.

 

What is your favorite movement/exercise?

 I enjoy everything that we do at CrossFit Kawaihae.  Standing upside down, on my hands, wasn’t my most favorite position to be in. With that said,  My favorite movement is handstand pushups.  

 

What keeps you motivated?

What keeps me motivated is being healthy, feeling great inside and out, being surrounded by AWESOME people and having the greatest coaches north of the equater.

 

 

 

MAY 2015- AMELIA OBRA

What changes have you noticed since you began training at CrossFit Kawaihae?

CrossFit Kawaihae has changed my life pretty drastically. 

The most significant change I've seen is with my body image. Growing up, like most young girls I've always struggled with self acceptance. I always wished to be taller, and hated my "thick" legs. These insecurities carried into my adulthood. I would try every diet trick, and obsessed over trying to be skinny. Now, "skinny" is no longer a word in my vocabulary. Once I started realizing what my body was physically capable of, I started caring less about how my body looked and more about how it felt. I've noticed how differently I carry myself and I am proud of my body. Living a physically active, healthy, happy life and focusing on my body's physical ability is an important message, especially being a mother to a young girl. 

 

What are some things you like about group training? What would you say to someone who wasn't sure about a group environment?

What I like about group training is the push you get when working out with other people. I know I wouldn't do half of the things I do at CrossFit if I were trying to train on my own.  I don't think the group environment is for Everyone, but I think it works for most people. I'd recommend to at least try it. It's been said many times that the best part about CrossFit is the community. The morale of all the CrossFit Kawaihae members especially inspiring and motivational. We have created a family in Kawaihae and it keeps growing bigger and stronger.

 

What is your favorite movement/exercise?

 I think I go through phases in CrossFit with what movements I enjoy more than others. I've become more interested in the Olympic Lifting aspect of CrossFit, but it's kind of a love hate thing and it takes a ton of patients and persistence. And I'd say there is no movement or exercise that I enjoy because it's easy, the ones I've come to love are the movements that at one point seemed unattainable to me.

 

What keeps you Motivated?

There are a few things that keep me motivated to continue doing CrossFit. The first is the growth I've seen with myself and fellow athletes in a relatively short period of time. I am still amazed with what the human body is capable of. It's one thing to hear other people's stories, but to experience it for yourself is truly amazing. I am lifting weight and doing things that I would've never imagined, and once you experience hitting significant PR's (personal records) you become hungry for more.

The other thing that keeps me going is my family. For one, my boyfriend is the most dedicated person I've known to CrossFit. If he could live at the box he would, so as long as he's going so do I. And also my daughter, there have been days that I didn't want to work out, and she has talked me into going. Saying, " mom you need to go to CrossFit, you'll feel better after you do."

CrossFit has become a life style for us.

 

APRIL 2015- BLAZE WAIAU

What changes have you noticed since you began training at CrossFit Kawaihae?

My life has changed dramatically since I began Crossfit at Kawaihae!  Not only am I stronger physically, but mentally as well.  I am healthier and a more conscious eater after completing the Transform Program!  I am in better shape physically now than I was in high school.  Crossfit training has given me that PUSH even when I feel like I can't do anymore.  

 

 

What are some things you like about group training? What would you say to someone who wasn't sure about a group environment?

 I was a little hesitant when I first started to consider Crossfit, because I wasn't quite sure how I would feel training with a group.  Once I started, I could never see myself wanting to train any other way, unless it's on Sunday when the BOX is CLOSED.   The positive energy, support, and encouragement from our fellow athletes and coaches are one of a kind.  The group training has made me a better athlete all around!  When you feel like you can do no more or feel like giving up, everyone is always there to help push you through.  I have accomplished more than I ever thought I could because of the energy in our box, in every athlete, and all the coaches at CFK.  Mahalo Nui CFK for providing us with such an amazing, humble, and awesome gym to train in!  

 

 

What is your favorite movement/exercise?

I love Crossfit period, but my most favorite movements would be Deadlifts & Rope Climbs!  No matter how buss my shins get, it always puts a smile on my face when I walk in and see Rope Climbs or Deadlifts on the board.  

 

What keeps you motivated?

 Our CFK ohana as a whole....coaches, athletes, even our little keiki down there.  Everyone has each others backs, and truly cares for one another.  The positive vibes are indescribable.  Everyone motivates each other in one way or another.  I can't thank each and everyone who has helped me transform into a healthier, stronger, and happier athlete.  Never did I ever expect to be so determined and dedicated to living a healthier way of life.  Our ohana is so blessed to have CFK in our lives.  Mahalo Nui Loa once again!

 

 

 

MARCH 2015- LARAENA HORIUCHI

What changes have you noticed since you began training at CrossFit Kawaihae?

 

Since I’ve started training at Crossfit Kawaihae I definitely had gotten stronger and it has helped me stay motivated to live a healthier lifestyle.

 

 

What are some things you like about group training? What would you say to someone who wasn't sure about a group environment?

 

I love group training! For anyone who is thinking about group training I would say to go for it! I am a really shy person and I always keep to myself, so joining a group was very different for me, but I am so glad to be apart of CFK. Crossfit Kawaihae isn’t just a group of athletes who train together, but a family that grows together! Everyone is so inspirational and motivates you to push yourself.

 

 

What is your favorite movement/exercise?

 

Everything in Crossfit is challenging but I’m actually good at HSPU’s. So I would have to say that those are my favorite.

 

What keeps you motivated?

My health is very important to me, so that keeps me motivated to being active everyday. Once you begin training you begin to see changes, not only physically but mentally as well. You push yourself to be better each and everyday because the only person you’re competing with is yourself!

 

 

 

FEBRUARY 2015- KANOA CASTRO

What changes have you noticed since you began training at CrossFit Kawaihae?

Besides more mosquito bites and my wife looking smoking hot? 

I've noticed that I am still excited to work out even after I get the text that "leaks" a WOD that will make you want to find an excuse to stay home. 

 

What are some things you like about group training? What would you say to someone who wasn't sure about a group environment?

I like the camaraderie and positive motivation from all the members. I always played sports growing up, so it's nice to be part of a team again. 

If you're worried about that feeling you get at a "normal" gym when there are a bunch of big dudes waiting to bench press while you're struggling to press the bar, then you're in luck. Because at CFK there will be a bunch of beast chicks snatching more than you, but will enthusiastically cheer for you as you lift their PR from 2 months ago.

 

What is your favorite movement/exercise?

Clean and Jerks

 

What keeps you motivated?

All the coaches are amazing and   they all know how to motivate and push you to reach your goals. 

And... I know if I take too many days off it'll hurt real bad when I come back. 

 

 

 

Bonus! Obviously to the tune of "Fresh Prince of Bel Air"

 

Now, this is the story all about how

My body got bruised-turned upside down

And I'd like to take a minute, just squat right there

I'll tell you how I became crossfitter of the month if you care

 

In west side, Kawaihae not born and raised 

In the hot box is where I spend most of my days.

Reppin' out, maxin', flexin' all cool

And cleaning some barbells trying not to look-a-fool. 

 

 

 

 

 

When a couple of guys who were lookin real good

Started getting muscle ups in my neighborhood

I joined one little cult and my wife got scared

And said, "If you're gonna workout you better bring me there"

 

I went up to the board and when I got near

The WOD said muscle ups and began to feel fear

If anything I could say that this WOD was lame

But I thought, nah forget it, yo Tam! I'm all game. 

 

I pulled up to the ring about seven or eight

And I yelled to my body, "Yo homes, be a fighter"

I straightened my arms, I was finally there

Getting a muscle up was the best part of my year. 

 

                                       

 

JANUARY 2015- FRANCESCA BISTARELLI

What changes have you noticed since you began training at CrossFit Kawaihae?

I am definitely stronger than I have ever been in my life and I have exercised and played sports since I was really young. I also feel mentally stronger and I am also more positive-- I find myself not complaining as much as I used to!!  

 

 

What are some things you like about group training? What would you say to someone who wasn't sure about a group environment?

I have usually preferred sports that were more solo: like tennis, running, surfing, kitesurfing... But since Crossfit I find I really love working out with a group of people. I have never done a sport where everyone is so positive and nice and competitive in a really good way. Honestly I have never gotten a bad or weird vibe from anyone at our box- it is so awesome!

I would tell someone who is not sure about the group experience to just try Crossfit for 1 week and see how it goes... The friendliness and support from everyone is just the best feeling, especially when we are doing such extreme workouts!

 

 

What is your favorite movement/exercise?

My favorite movement is bar muscle up. Even though I do it from the box now, I visualize how great it will be to do it with no box and eventually on the rings- -- I can't wait to learn these!!!
I also like Snatch but only when I am completely warmed up and feeling 100%!

 

 

What keeps you motivated?

Our awesome coaches keeps me motivated. Thank you for all the great WODS you put together for us -- they are so hard and butt kicking!!
Also all these truly nice,strong, positive people that are all members at CFK-- we push each other to get stronger, always in a really good hearted way.
I also love  to read about Crossfit and watch a lot of tutorials online.

 

 

DECEMBER 2014- SID SPENCER

What changes have you noticed since you began training at CrossFit Kawaihae?

 

Since I began training at CrossFit Kawaihae I have gotten stronger physically and mentally. I still palu now, but not as much. I have more confidence in myself and work isn't as hard as it use to be. Now I am a part of an awesome Ohana.   

 

 

What are some things you like about group training? What would you say to someone who wasn't sure about a group environment?

 

The things I like about group training is that everyone motivates each other to get better and how we encourage each other to try new things. I would say to them, give it a try, you won't regret it. You will find something in your self, you thought, you never had.

 

 

What is your favorite movement/exercise?

 

My favorite movement would have to be hand-stand walks. But, since Coach Tammie showed me how to properly climb a rope, I've begun to love rope climbs too.

 

 

What keeps you motivated?

 

Everyone at CFK keeps me motivated! Plus, I can't have Lacey pulling more weight then me! Lol. Thank you coaches, love you all!!

 

 

NOVEMBER 2014- JACY WAIAU

What changes have you noticed since you began training at CrossFit Kawaihae?

 My whole world has changed since I began training at Crossfit Kawaihae back in August of 2013!  I am healthier, stronger, happier, and much more confident with the person I am now.  Crossfit Kawaihae brought back the athlete that I remember back in the day.  I am so blessed to have met so many amazing athletes & friends, which I consider as my ohana.  I finally have something that I am so passionate about, and what can I say....I'M HOOKED!     

 

What are some things you like about group training? What would you say to someone who wasn't sure about a group environment?

The energy that we all share is indescribable!  Everyone is always so positive, and encouraging!  Crossfit and the amazing coaches and athletes by my side, lit that fire in me to get back into the groove!  I missed my athletic days, I missed the training and feeling motivated to stay in shape and live a healthier lifestyle.  Stepping into Crossfit Kawaihae was the best decision I've made for myself in a long time!  
 I probably sound like a broken record, and I talk about Crossfit Kawaihae WAY MORE than I probably should..lol!  I always tell everyone...Hi my name is Jacy, and I am a Crossfit Kawaihae Addict...Bwahahaha!  But  for real, I am!  I would never step into a regular gym, and walk on a treadmill or ride a bike and listen to music on an ipod....HOW BORING!  It's the encouragement, it's the coaches, and IT'S OUR CROSSFIT OHANA THAT MAKES WORKING OUT SO AWESOME.  I'm often told by others who don't crossfit, to please speak English and stop using crossfit terms cuz they don't understand.  So I tell to get off the couch, and get their buts down to Crossfit Kawaihae then they can understand!

 

What is your favorite movement/exercise?

 I must say my favorite movement would be Cleans!  Any kind, I love them all!  I also found a new love for pull-ups, as Crazy as that might sound!  Probably because of my new leather hand grips:)

 

What keeps you motivated?

Of course our SUPERSTAR COACHES who are incredible athletes and amazing people in and out of the gym.  So genuine, and humble.  
As well as our Crossfit Ohana!  Everyone is seriously ONE BIG FAMILY!  We really are truly blessed with the best people surrounding us, and that is what keeps me motivated!  Oh, and of course...Tammi's music jamz...who wouldn't be pumped:)  
CROSSFIT KAWAIHAE YOU KNOW, and if you don't...get your okole's down there and find out for yourselves!

 

OCTOBER 2014- NOAH BRODERICK

What changes have you noticed since you began training at CrossFit Kawaihae?

Since starting to train at CFK I frequently get stopped for my autograph when people mistake me for rich froning. And all I want to eat are garden veggies, lean meats, nuts and seeds, little starch, and no sugar.
For real though it has changed me and the way I approach each day, the choices I make, and each challenge I face. It's been a life changer. I'm getting stronger physically and mentally and have gained more endurance.

 

What are some things you like about group training? What would you say to someone who wasn't sure about a group environment?

The group training is a huge part of what makes crossfit what it is, a big Ohana. I have not seen 1, not 1 discouraging word spoken to any individual at CFK ever.  Regardless of what skill level you are at, the group environment is what will motivate you to give it your all. Feel the love love.

 

 

 

 

What is your favorite movement/exercise?

I like the movements that force you to let out strange noises. They make you feel strong, especially when other people hear them. Unless of course those noises are accompanied by a bad smell, then that's just embarrassing.  For real though, probably pull ups and bar muscle ups.

 

What keeps you motivated?

The changes I see in myself and others keep me motivated and the coaches keep me motivated. I will say CFK would not be the same without the owners/coaches that are there, the coaches can make or break a gym and the environment that is created there. And the coaches at CFK create an environment that is welcoming, encouraging, challenging, loving, safe, and super sweaty. Mahalo Nui CROSSFIT KAWAIHAE !!!

SEPTEMBER 2014- ELENA ARNOLD

What changes have you noticed since you began training at CrossFit Kawaihae?

 I feel stronger, healthier, happier, more focused. I have a renewed sense of joy in life and confidence in myself. CFK became “My New Love” when I joined last year.

 

What are some things you like about group training? What would you say to someone who wasn't sure about a group environment?

I love group training!  We are all working for similar goals although at different levels. There is support and inspiration from each and every one regardless of age or level of training and the coaches are so amazing!  For those not sure about group environment, I highly recommend  participating on the free intro classes and getting a personal experience.

 

What is your favorite movement/exercise?

Front and back squats. I started with a PVC bar. My flexibility has improved tremendously and the coaches have helped me so much with technique that I can now add weight to my training.  

 

What keeps you motivated?

The anticipation of fun, challenge and reaching new goals.  The results: I always feel “GREAT” after class!  The support  and encouragement I receive from the coaches and cross fitters!  My yearning to learn to claim a rope, jump a box and continue to improve in all aspects which gives me so much joy. I will soon be 63 and now have confidence in myself. CFK is the best thing that has ever happened to me! Mahalo Nui to all the coaches and participants for the inspiration, encouragement and support. I love you all!

AUGUST 2014- KAWIKA GANANCIAL

What changes have you noticed since you began training at CrossFit Kawaihae?

 I definitely feel that my cardio and muscle endurance has improved... Big time!! The workouts have translated well into my Jiu Jitsu training and I feel much stronger and notice a gain in explosive movements from working so much more core than ever before. 

 

What are some things you like about group training? What would you say to someone who wasn't sure about a group environment?

I like everything about training in a group environment! The motivation and camaraderie at the box are huge. I love it! As far as what I'd say to someone who wasn't sure about it, I'd tell em come to our box for a WoD. You'll be an addict like me.

 

What is your favorite movement/exercise?

My favorite movements have been the oly lifting, the cleans and snatches frustrate me really bad. But I'm determined to get better and stronger. 

 

What keeps you motivated?

There's so many things that keep me motivated. But most of all it's seeing my friends get stronger and feeling the difference it makes when I'm on the mat. Lastly, you motivate me because you're beast!

JULY 2014- TAMMY JOAQUIN

What changes have you noticed since you began training at CrossFit Kawaihae?

 Since I've joined Kawaihae CrossFit the biggest change for me is how much better I feel about myself. Both physically and mentally. It's helped me lose weight and become much stronger and I have noticed I don't have as much back pain as before. 

 

What are some things you like about group training? What would you say to someone who wasn't sure about a group environment?

 Before cross fit I have never joined in on any type of group activity. Since joining Kawaihae CrossFit  I have found group training to be very beneficial. From the very first day everyone made me feel so welcomed. It is so hard to stay motivated doing workouts alone. Group training gives you the support to keep going. 

 

What is your favorite movement/exercise?

 My favorite movement is the clean and jerk. Weight lifting is something I have never tried before but have found very challenging

 

What keeps you motivated?

The friendly and supportive atmosphere is what keeps me motivated. Watching everyone push themselves to do their best helps me do the same. 

MAY 2014- LANI OBINA

What changes have you noticed since you began training at CrossFit Kawaihae?

 Most importantly I feel great!! I have noticed that I am much stronger and fit.  Also, weight loss but more than that inches.  It doesn't necessarily show on the scale but my clothes fit differently.

 

What are some things you like about group training? What would you say to someone who wasn't sure about a group environment?

 I didn't think I would like group training but I do!  I have never really been part of a gym.  Everyone is so encouraging and helpful, always willing to help you out.  I like that I have others to look to when I am not sure what the heck I am doing!  I would tell someone that isn't sure to give it a try.  At CFK everyone makes you feel like you are Ohana.

 

What is your favorite movement/exercise?

 My favorite is probably weight lifting as I never thought that I would be lifting weights!  I am learning to master the techniques!  I especially like the back squats.

 

What keeps you motivated?

What keeps me motivated is when I look at others my age, younger, older that have health issues; overweight, hard time walking, hard time breathing, diabetes, etc.  I realize I want to have a quality life as I age.  I want to be able to move around, hike, do the things I love to do without worrying if I can handle.  Also, I started CFK in July 2013 & I have seen so many people transformed.  THEY inspire me!  I want to say a special mahalo to Coach Tammie!  You are always so patient and encouraging.  CFK is my addiction!

MARCH 2014- DONALD BOIS

What changes have you noticed since you began training at CrossFit Kawaihae?

The biggest change I've noticed is that I feel stronger doing everyday things. I look to make chores around the house into mini home WODs. for example, yard work is now Yard WOD. I catch myself running behind the lawnmower.

 

What are some things you like about group training? What would you say to someone who wasn't sure about a group environment?

Well ive never trained in a Gym before so I dont know how people stay motivated working out by yourself. I've tryed to workout at home but it didnt last too long because of lack of motivation. Ever since I've started going to our box in late December I've been addicted to Crossfit. Everyone that goes there are so positive and encouraging and made me feel so welcome. The coaching staff is top notch and are always pushing me to get better, not only with strength but technique as well.

 

What is your favorite movement/exercise?

As of lately ive been having lots of fun with Clean and Jerks and Deadlifts. I used to hate pullups but now I find the fun. My most favorite WODs are Group or partner WODs.

 

What keeps you motivated?

What keeps me motivated is the tight Ohana atomsphere that Coach Tam, Lauren, and Monica provide. Thank you to all the Coaches and Everyone that goes to our Box.

FEBRUARY 2014- UMI CABRERA-ZUKE

What changes have you noticed since you began training at CrossFit Kawaihae?

Soooo much! But mainly I'm more health conscious. Aware of how dieting and exercising affects your body and how it makes you feel. My sleep patterns are more consistent and I'm eating much more healthier! I feel way stronger mentally and physically both in and out of the water. And it's only getting better!!

 

What are some things you like about group training? What would you say to someone who wasn't sure about a group environment?

A'ohe pu'u ki'eki'e ke ho'u 'o 'ia pi'i "No cliff is to tall it cannot be scaled". At CrossFit Kawaihae there's Coaches and fellow CrossFitters encouraging you to get to the top! Many of the WODs, PR's and Goals I have accomplished came from surrounding visual and verbal "How to"! No Shame we all Ohana at CrossFit Kawaihae!

 

What is your favorite movement/exercise?

I owe it to C2B! It led to a bar MU then a T2B and eventually the HSPU and DU showed up. But the STOH and the CNJ is awesome. Look out OHS I'm coming for you!

 

What keeps you motivated?

CFKAWAIHAE Ohana! It's truly a blessing to be in a blessed environment with blessed people! Mahalo to you all!

JANUARY 2014- MICHELLE KEALOHA

What changes have you noticed since you began training at CrossFit Kawaihae?

Oh my there are so many.  probably the biggest change for me not having an athletic background is being surprised at how quickly you can improve your strength and accomplish your goals that I would never thought I could do in a million years! LOL

 

What are some things you like about group training? What would you say to someone who wasn't sure about a group environment?

Group training is the way to go.  It keeps me excited and motivated.  It encourages a can do attitude.  It makes you strive harder to meet your goals.  For skeptical people I would let them know that they should really give group training a try.  They will see how successful they can become in meeting their fitness goals.

 

What is your favorite movement/exercise?

My favorite exercise is Back Squats probably because I think I do this fairly well.

 

What keeps you motivated?

My crossfit Ohana and awesome coaches.  I know if I just show up they are all a reminder that I can do this. Their encouragement keeps me going.

DECEMBER 2013- KRISTEN AGDEPPA

What changes have you noticed since you began training at CrossFit Kawaihae?

Lots! I can still remember the first couple months at CFK.  I was 15 lbs heavier, shy, weak and very timid.  Trying to learn the movements and techniques, while working on my endurance was tough.  It was a lot to soak in...and painful, I might add!  But never seemed impossible to me.  I was inspired by everyone.  We all had to start somewhere right?  I hit a plateau in my life, phisically and mentally.  I was just too comfortable and didn't feel the need to be fit again.  If it wasn't for Tammy Hess to drag me on board with her, I would have never known about CrossFit Kawaihae.  This opportunity came at the right time.  In just a few months, I'm stronger and fitter, living a healthier, happier, energized lifestyle! My kids even say, "Mommy has muscles now! She's stronger than Daddy!"  Mom of 4 entering CrossFit competitions and stuff, who does that/! (LOL) Such a great feeling.  I owe it all to you AMAZING coaches Tam, Mon, and Lauren! Thank you for pushing me, helping me fine tune my strengths, and work through my weaknesses. I am forever grateful.  And to all the CFk rockstars, I'm so happy that we're reaching our goals together!...And it's still only the beginning. ;)

 

What are some things you like about group training? What would you say to someone who wasn't sure about a group environment?

It sure beats working out by yourself!! It's so much more FUN and motivating to do something like CrissFit TOGETHER.  I know group training can be intimidating at first, but after awhile it becomes normal.  People won't want to work out alone anymore!  We all support and motivate each other, no matter what level of training we're on.  There's so much positivity spread around.  I'm sure everyone has different goals and dreams, but it's so much easier to achieve when you've got your buddies by your side.  Everyone needs that extra push and that high-five at the end.  We're all in this together.  It's like family.  I love it!!  And I'd tell that person who was unsure, "You will love it too." 

 

What is your favorite movement/exercise?

Hhhmmmmm...I love deadlifts and thrusters, I would have to say SNATCH.  Only because it took me so long to learn this movement.  Sooo long.  I just couldn;t get it.  It's so damn complicated and requires coordination.  I can't even dance hula, because I'm so uncoordinated and clumsy!  But now I've got the snatch down it's my new favorite. My new strugle is packing more weight on that bar...

 

What keeps you motivated?

The positive vibes.  The excitement.  My coaches and fellow crossfitters.  The feeling afterwards.   The results.  Yep, that's what keeps me coming back for more! ;)

NOVEMBER 2013- NATE HOOKE

What changes have you noticed since you began training at CrossFit Kawaihae?

Many changes. Physically and mentally.  I'm the strongest I've ever been physically.  I find myself mentally stronger as well, were I can push myself to go further and work harder.

 

What are some things you like about group training? What would you say to someone who wasn't sure about a group environment?

I love group training.  Group Training allows you to push yourself harder than you normally would when training alone, we get to feed off of each other's energy, get feed back and suggestions from each other on how we can improve, support each other, we all grow together.  The thing I would say to someone if they weren't sure about group training is "try it!" We are all at different skill levels and the community support you'll get will help you become that athlete you are working towards.

 

What is your favorite movement/exercise?

It would have to be Olympic lifting.  Currently the snatch is my favorite.

 

What keeps you motivated?

Everyone.  everyone in my life is so supportive. CFK always pushing and developing my technique. My wife and kids motivate me and its nice that they are interested in Crossfit just as I am.

OCTOBER 2013- KERR1 AMBROSIO

What changes have you noticed since you began training at CrossFit Kawaihae?

Humm, it's kinda deep this one but I realized I never really knew myself, I didn't know what it took to make me click and how to get me going.  Starting at the box brought my training to that whole new level.  I had to reach inside myself and go to that next level.  Dig deep and get to the other side. Then...come back the next day and do it ALL over again.  I LOVE IT!!!

 

What are some things you like about group training? What would you say to someone who wasn't sure about a group environment?

I was so hesitant when I first started group training, never before had I participated in anything like this. Especially in a group setting. But I love how we motivate each other, we push when someone needs that encouragement to help finish.  I would say to everyone who wasn't sure about a group enviroment training...It's a team effort, you'll need them, they need you.  It's awesome not to fel alone!  Just give it a try and you'll see.

 

What is your favorite movement/exercise?

Well for those who Don't know me yet "It's Anything with Oly Bar" LOL

 

What keeps you motivated?

What keeps me motivated: "Is the change I see in myself!" Mindset to what I put in my mouth, my strength, my body...I want more.  PS: my coaches are the best, I want to be like them too when I grop up!  Love you Guys!

SEPTEMBER 2013- TOMMY SEGOVIA

What changes have you noticed since you began training at CrossFit Kawaihae?

I’ve noticed my strength and conditioning has improved.

 

What are some things you like about group training? What would you say to someone who wasn't sure about a group environment?

What I like about the group training is that we are all working together and everyone encourages each other  the you can do it, never give up, great job attitude from everyone. You won’t be disappointed.

 

What is your favorite movement/exercise?

The power movements, pull-ups, box hand stands and MBWS and more.

 

What keeps you motivated?

The coaches, the cross fitters and the energy everyone has.

AUGUST 2013- ELLEN SOULA

What changes have you noticed since you began training at CrossFit Kawaihae?

Since I began training at CrossFit Kawaihae I have gotten stronger physically and mentally. My endurance and stamina have increased and I am able to workout harder and faster than ever. I see my body changing for the better, losing weight and building muscle. It’s exciting to see muscle definition developing as I move closer to meeting my weight loss goals.

 

What are some things you like about group training? What would you say to someone who wasn't sure about a group environment?

I love the energy of group training. There is so much positivity and comradery it is impossible to be in a bad mood or not want to work out once you step in the box. Working out in a Group Environment can be intimidating, but at CrossFit Kawaihae you feel like part of something bigger, there is a family feeling, everyone is warm and friendly and has that “we are in this together” feeling. There is no judgement, just encouragement to be your personal best.

 

What is your favorite movement/exercise?

My favorite movement/exercise would be kettle bells, deadlifts and cleans. I love the challenge of working with the weights to see how far I can push myself mentally and physically.

 

What keeps you motivated?

I am motivated every time I walk in the box and finish another WOD. I am motivated by the encouragement I receive from the coaches and my fellow CrossFitters. I am motivated by the positive changes I see in myself and in others around me. I am motivated by my accomplishments and the accomplishments of my fellow CrossFitters at CrossFit Kawaihae. I’m motivated by the things I still have to work on, the great thing about CrossFit is that even if you reach one goal, there are still so many things to learn and accomplish, I find myself reaching one goal and challenging myself to 3 new ones.  

JULY 2013- AARON AGUILAR

"Since I've been working out at CrossFit Kawaihae I have noticed a lot of changes and have already beat my goals. Like I started pullups with a band, and now I don't use one and also got my DU'S down. As for group training I was really nervous the first time because there were only girls but I got over that really fast. For those who are nervous don't be, everyone is so encouraging and positive. My favorite moves are T2b and push presses. What makes me motivated is seeing all the weight that I have lost and how far I have come in just a couple months, and all the positive people I work out with.

 

Thank you Tammie, coaches and Kawaihae CrossFit. It changed my life!!!"

JUNE 2013- WILLY CARVALHO

What changes have you noticed since you began training at CrossFit Kawaihae?

I feel FIT/STRONGER all around, it has helped my golf game to where it takes less effort to hit the ball farther now. I feel healthier and happier, I've been trying to eat a lot cleaner now that I've been doing CrossFit. Spending a lot more time on YouTube lol, learning how to be more efficient with the different movements and exercises. I also notice that I am highly addicted to CrossFit now.

 

What are some things you like about group training? What would you say to
someone who wasn't sure about a group environment?


I like the aspect that we are all in this together pushing one another, I seriously had some WODs where I wanted to just stop and quit, and when you hear someone encouraging you to keep going... you find that other gear and keep pushing that's what it's all about.
I would asked them, "Do you enjoy working out at the gym by yourself?" Because I never did. I would also tell them don't be scared. Sometimes it can be intimidating or embarrassing because you're not used to it, but at the end of the day you'll realize that it's all not that bad and I'm pretty sure they will love it!!


What is your favorite movement/exercise?

Well, I like doing it all, but if I had to pick one it would have to be the pull up bar for now even though I wrecked my hands on it last week. The one that I want to be good at is the Thruster!! That has to be one of the best full body exercises out there!!

 

What keeps you motivated?

My family. I love that my son, Paxton, loves the gym just as mush as I do. He motivates me a lot. Everyone who I WOD with motivates me when I see them pushing hard. I want to do the same. When I look into the mirror and see my body changing that really motivates me!


That's it for now, can't wait to WOD tomorrow.



 

MAY 2013- LACEY VINCENT

What changes have you noticed since you started training at CrossFit Kawaihae?


Since I've started training at CrossFit Kawaihae I have more energy, every day household duties are easier for me. I'm stronger, and I have more confidence. I sleep so much better at night. And I've lost 7 pounds.
 

What are some things you like about group training? What would you say to someone who wasn't sure about group training?


The things I like about group training are that your not working out alone.Your part of this amazing group of people that are encouraging and motivating each other to do better and keep pushing forward. It helps me to not give up and keep pushing. Try it! You won't regret it. After my first CrossFit class I knew I never wanted to work out alone again!!

What is your favorite movement/exercise?


My favorite movement/exercise would have to be box jumps.

What keeps you motivated?


What keeps me motivated would have to be my daughter Kiani. I want to be healthy and active so I can be around a long time for her. And if I continue to live healthy and attend CrossFit I know I will!