5/18/12

By admin | Published: May 18, 2012

Here’s a cool little recipe for those of you with a love for dairy.

Ice cream can be easily made at home – without preservatives, without hormonally altered milk and without all that crazy-inducing sugar. Try out the recipe below and then get creative! Think: Kona Coffee, dark chocolate, lilikoi, mango, need I say more?

Orange (or any flavour!) coconut milk ice cream

Recipe from Growing Up Paleo

1 can full fat coconut milk
3 tbsp. orange zest (The zest and juice should come from 3-4 fresh oranges.)
¾ cup orange juice
4 tbsp. honey
4 egg yolks
¼ tsp. salt

Zest and juice oranges, then put the orange juice in the freezer.
Bring the coconut milk, salt, 2 tbsp. zest, and 2 tbsp. honey to a boil in a saucepan, then take off heat, cover and let steep for 20 minutes.
Meanwhile beat egg yolks and 2 tbsp. honey for 1 minute until pale and thick. Pour in coconut milk slowing while beating egg yolk mixture, put back in sauce pan and heat over medium heat stirring frequently until custard thickens slightly and is steaming. Bring the custard to 175 degrees, but try not to let it boil.
Take a large bowl and fill with ice and set a smaller bowl in the middle, now strain the custard into the smaller bowl and let sit stirring occasionally for 15-20 minutes or until the mixture reaches 40 degrees. Stir in juice from the freezer and the last tbsp. of zest and freeze in ice cream maker according to it’s directions.

REMINDER: Hilo CrossFitters – Pau Hana tonight at the box – WOD/Beer/Steak/Potluck!

WOD

Complete as many rounds as possible in 15:00 minutes of:
9 Deadlifts, 155#/105#
12 Hand release push-ups
15 Box jumps, 24″/20″

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5/17/12

By joel | Published: May 17, 2012

Sports Specific Teen Bootcamp

Session 1- June 5-28
Session 2- July 4-26
Tuesday & Thursday 2-3pm Ages 13-18

Don’t let that teen athlete play video games all summer long! Enroll them in one or both of our Sports Specific Teen Bootcamp sessions.

Our primary focus is to teach mechanics, form, and technique while delivery world-class results. Our program creates strong, powerful, explosive, and conditioned athletes. Teens all over the world have found success in CrossFit training during their off season and now it’s available at CrossFit Big Island.

Your teen will :
Achieve elite physical fitness
Improve flexibility
Build endurance
Cost is only $100 Per Session. Athletes from all sports and strength/fitness levels welcome.

Act now! Register by calling 808-990-3863 or email crossfitbigisland@hotmail.com
Registration dedaline is 1 week prior to camp session start date. Spots are limited and filling up fast so sign-up today!

WOD

5 rounds for time of

15 Medicine Ball cleans

30 Double Unders

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5/16/12

By joel | Published: May 16, 2012

What is Mobility WOD? It’s an ongoing blog created by Kelly Starrett, a world renowned physical therapist, CrossFit coach and athlete. The blog is “intended as a jump off point for athletes to systematically begin to address their nasty tissues and grody joint mobility.” Every Wednesday, we feature an episode from the blog. See more here.

Episode #60: Paleo chair test

View the full post on mobilitywod.com.

WOD

Running Fran
For time:
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups

Posted in Mobility WOD Wednesdays | Leave a comment

5/15/12

By joel | Published: May 15, 2012

My New Ohana…

Packing up and moving to a new place is an intimidating process. Moving 6,000 miles away, to an Island, and not knowing a single soul is beyond intimidating. That is, intimidating if you don’t have CrossFit. Before I told any friends or family about my move, booked a plane ticket, or packed my first box to ship from Massachusetts to Kona, I did a quick Google search: “CrossFit gyms, Kona, HI”. CrossFit Ali’i popped up. I already felt better about the move. I emailed the owner, Joel, and was greeted with a friendly Aloha. This was a good start!

I’ve been doing CrossFit a little over a year and a half, and some of my closest friends are back at my box, CrossFit Route 1 in Saugus, MA. These are the people you work out with every day, share the joys a PR with, and help pick up their barbell when they can barely move at the end of Fran. Your CrossFit family sees you at your worst and best. I was looking forward to meeting my new CrossFit family at CrossFit Ali’i. What would they be like? I stalked, um….I mean, scoped, it out on Facebook before my move. The people looked a lot like the CrossFitters at my box…except they were all very tan and worked out barefoot. I was excited to meet them and experience different coaching, different people and a different environment. Would I survive working out in the heat and VOG?!?

Well, today I’m exactly two weeks into my move to Hawaii. I’ve found a home and awesome community at CrossFit Ali’i. I’ve experienced many new things at CFA, both in and out of the box: poledancing, adventures to Hilo, hiking Pololu Valley, concerts, nights out on the town, YoDJ (a very humbling experience for this inflexible gal…it’s Yoga done to techno-ish music, led by very simple commands). Everyone has been very welcoming, acting as my tour guide, coach, workout buddy and friend.

Mahalo to everyone here, and I’m looking forward to many more adventures!

WOD

2 rounds for time of

50 Ring Push Ups

15 Clean & Jerks (155/105)

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5/14/12

By joel | Published: May 14, 2012

CrossFit For Hope…

CrossFit for Hope will benefit St. Jude Children’s Research Hospital. The goal is to raise 1.7MM – one day’s operating cost for St. Jude – to combat childhood cancer and other deadly diseases.

“Hope”

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Join us June 9th: Hilo Box 9:30am & Kona Box 6:00pm

To participate simply sign up at the box on the white boards. Deadline to sign up is May 30th!

Cost is $40 for WOD and awesome specially designed T-shirt. All proceeds will go directly to St. Judes.

WOD

Strength- Deadlift 3-3-3-3-3-3

Conditioning

10-9-8-7-6-5-4-3-2-1 of

Sumo Deadlift High Pull/ Bar Facing Burpees

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