“Excellence is the gradual result of always striving to do better.”

-Pat Riley, NBA Basketball Coach

Above:  Johnnelle, pictured on the left, along with her teammates from Mid-Pac, show off their muscles after an intense CrossFit WOD.  These girls pushed each other to get better every time they came in for a workout, and the results of their commitment and hardwork can be seen in their performances this season on the basketball court!  We are so proud of them and wish them the best of luck in the remainder of their basketball season!  We can’t for their return to the studio for more CrossFit!  Get some!

Dear Coach Elyse and Coach Kimo,
I just wanted to thank you for helping me get in the best shape I’ve ever been in. This program (CrossFit) has helped me improve my performance on the court. I feel going into the season that I was ready and prepared for all the running. I can feel a big difference and others can see it. This season I’m lasting the whole game which i haven’t been able to do since freshman year, especially against the main teams in the ILH. Our first game was against Punahou, the number 1 ranked in the state, I had one of my best performances against that team. I feel this workout (CrossFit) has put me a step ahead of most players. The workouts were intense and I feel that I took that and applied it to my game. I also enjoyed the Saturday training sessions (Coach Elyse’s basketball traininig camp), because we got to workout with other basketball girls that we were going to be competing against during season, and everybody supported and pushed each other. I appreciate everything and thanks again. 🙂

Johnnelle Kapua
Mid Pacific Institute Girl’s Varsity Basketball #15
2008 1st team ILH

Johnnelle Kapua was a recent member of CrossFit Hawaii as well as a member of Coach Elyse’s elite basketball fall training camp, which focussed on speed, agility, quikness, strength, and mental toughness. Johnnelle was not only consistent in her attendance to classes and workouts, but she also gave 100% every time she came. Johnnelle saw gains, along with her two other teammates, Shana and Jordan, in both her mental toughness and physical fitness. We are extremely proud of her and the success she is finding in her senior on the basketball court. It is always an honor to coach such hardworking, dedicated, positive athletes, like Johnnelle! Johnnelle will be playing in a big game against Punahou at Punahou School on Friday, January 16, 2009 at 5:30pm. Come support and watch a battle between 2 top girl’s basketball teams in the state, I’m sure she’s Johnnelle is going to be a hardass out on the court!

Email your testimonial about how CrossFit has helped you or changed you, to kimo@hardassfitness.com or eumeda11@gmail.com. We love to hear your stories, especially as coaches, because it also motivates us when we’re pushing you through a “hardass” WOD!

Today’s Workout:
“No Double-Dipping”
For time:
10-9-8-7-6-5-4-3-2-1 reps, of:
Sit-Ups X2
Plank Wall Touch X2

**Complete 10 of each exercise(or double where indicated) then 9 of each exercise, then 8 of each exercise… all the way to 1 rep of each.

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