Archive for October, 2013

Poor power clean

Power Clean or Front Squat? The importance of good technique far outweighs how much weight you do. Sometimes getting the weight and increasing your strength is a great thing especially for motivation and progression, but take a step back and master the basics first and in the end your strength and level of fitness will improve leaps and bounds. Let’s take a look at what this athlete can do better;

1. Stance- too wide feet should be shoulder width or under her hips

2. Knees- her left knee has collapsed inward causing her foot to exceed a > then 12 degree angle further hindering her efficiency on the movement. “knees should track to toes”

3. Elbows- too low and her upper arms should be parallel to the ground.

4. Surrendering her lumbar curve and allowing her chest to come forward- this is probably the worse thing in her movement.

Strive for good technique and form, and in the long run your body will work more efficiently and in the end you will move more weight and achieve your goals faster and become better athletes!

CrossFit Five-O has the honor to train and mentor the female athletes at Saint Francis High School in Honolulu, Hawaii. Head Softball Coach Randy Langsi understands the importance of a good core, strength and conditioning program, and has asked CrossFit Five-O to help lead his team in developing each student athlete¬†in the 10 general physical skills. He has taken “old school” fitness and wants to add it to 21st century softball. Coach Randy and his coaching staff and parents are leading by example and have also taken the challenge and joined their girls to getting in great physical condition. Great job Saint Francis School Softball, and best of luck this season!


GREAT work students and parents of SFS Softball Team…………let’s make it to the states!!

CrossFit in Hawaii

Mililani High School Softball Girls

Posted: October 23, 2013 in WOD Pics

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Mililani Softball girls show they are ready for the upcoming season as they “kill” the first WOD of the year! Way to go girls and see you at the TOP!!

CrossFit in Hawaii

CrossFit Five-O at Mililani High School WOD

Mobility Exercises

SKill- Air Squats, Butterfly sit-ups, HRPU, Weighted Lungers, and Burpees

WOD- For Time

100 Single Jump ropes

50 Air Squats

1 Lap

40 Butterfly sit ups

1 Lap

30 Burpees

1 Lap

20 Weighted Walking Lungers (10lbs)

1 Lap

10 Hand release push ups (HRPU)

Great Work today!

Posted: October 23, 2013 in WOD Pics

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Awesome job today CrossFit five-O and thanks for bringing a guest!

CrossFit in Hawaii

WOD 10/22/2013 Tuesday

Posted: October 23, 2013 in WOD Pics

CrossFit Five-O WOD

Mobility Exercises- 1 Full Lap

Skill- exercises performed


150 single Jump ropes

50 Air Squats

1 Lap

40 Burpees

1 lap

30 Jump Squats

1 Lap

20 Front Squats (95/65)

1 Lap

10 Overhead Squats (OHS)

WOD 10/8/2013

Posted: October 8, 2013 in WOD

Warm Up:

Mobility Exercises

800 Meter Run

Partner Abdominal Exercises

WOD: 5 Rounds for Time

7 Clean & Jerks (115/85)

10 Wall Balls (20/16)

CrossFit Five-O in Kapolei, Hawaii

WOD 10/3/2013

Posted: October 8, 2013 in WOD

Warm Up:

Mobility Exercises


Double Unders

WOD: 21-15-9

Thrusters (95/65)


Box Jumps

CrossFit Five-O Hawaii

WOD 10/1/2013

Posted: October 1, 2013 in WOD


Partner Mobility Exercises

400 Meter Run


Hand Release Push Ups

Air Squats

Sit Ups


CrossFit Five-O in Hawaii, Kalaeloa, 96707