“You can motivate by fear, and you can motivate by reward. But both those methods are only temporary. The only lasting thing is self motivation.”
-Homer Rice

Our 4pm class after doing today’s workout. Max(far right) reflects his true feelings. We spent extra time today coaching a full squat clean. Difficult movements take time to learn. So be patient everyone and keep practicing. Gay (center) is rockin’ her Great Aloha Run “Finisher” t-shirt. Many of our members participated in this year’s event and we had fun hearing about their success. Gay sent us an e-mail and I got her permission to share it here:

I did it! I finished my very first run! My runs at home were closer to 8.5 miles and that was taking me 2 hours and 20 minutes, so I didn’t have any high hopes of setting records. I just wanted to finish and run the entire distance. BUT, my actual run time was 1 hour, 51 minutes and I ran the whole way. Crossfit gave me enough strength and conditioning to have the courage to sign up, even though I hate running. If I’ve learned anything from crossfit, it’s that pain is not a barrier, and that the title “athlete” doesn’t always go to the strongest or the fastest- sometimes, athlete describes the person who perseveres through pain, who doesn’t quit, and who is willing to work hard enough to change her own beliefs of what is possible. Thanks both to you and to Elyse.



Workout of the Day:
“Hang In There”
10 Hang Cleans
10 Burpees
20 Double-Under Jump Rope or 80 Single-Under
6 rounds for time