• Getting Started

    At Kauai CrossFit there is a combination of expert coaching, finely tuned programming, and a supportive community that can help produce results at any level. Check out one of our intro classes to see what its about.

  • Visiting Kauai?

    Experience a WoD in paradise. Nothing compares to a workout at Kauai CrossFit. With our fully equipped unique facility we've got your exercise in paradise covered!

  • Location

    Kauai CrossFit is an amazing training facility that has over 3,000 sq feet of space, centrally located and easy to find.

  • Contact

    If you have any questions, please fill out the contact form or contact Jerome directly at (808) 755-5446.

  • WODs

    Each "workout of the day" at Kauai CrossFit is designed to be extremely challenging, which can be slightly intimidating. Keep in mind, though, that a WOD will always be scaled to match the abilities of the athlete.

  • About Kaua’i CrossFit

    Kauai CrossFit was opened in 2010 in Kapaa as the first box on the island and continues to service a great base of local athletes while also constantly welcoming visitors. In 2013 we launched a full functioning warehouse style box in Lihue.

Video of the Week

Only the top 3 athletes make it to the CrossFit Games from each of the 17 regions worldwide. This is the story from Central East Region where Rich Froning trains and competes out of. Amazing talent if not the best talent of all the regions this is the single most competitive region. Great story of the struggle and triumphs to get through it. The CrossFit Games start next Friday!

CrossFit Links

CrossFit Journal: The Performance-Based Lifestyle Resource    Mobility WOD    CrossFit Radio

Guest List at Kauai CrossFit

Our most recent visitors. Thank you for stopping by!

Javier S. - CrossFit Eagle Rock - Los Angeles, CA
Connie W. - CrossFit Los Al - Los Alamitos, CA
Kirsten M. - CrossFit Modern - Long Beach, CA
Morgan M. and Michael H. - CrossFit Scioto - Columbus, OH
Theresa and Joe G. - CrossFit Yards - Morrisville, PA
Tyler H. - CSA CrossFit - Dublin, CA
Adam M. - CrossFit Tempe - Tempe, AZ
Chet E. - CrossFit ISORROPIA - Carrollton, TX
Christin T. and Lawrence M. - CrossFit FXTX - Allen, TX
Becky and Sean C. - CrossFit S3 - Fort Mill, SC
Heather H. - Dilworth CrossFit - Charlotte, NC
Julian G. - CrossFit 626 - Pasadena, CA
Ian H. - CrossFit Solano - Fairfield, CA
Kristin R. - CrossFit Los Alamitos - Los Alamitos, CA
Freddy B. - Core CrossFit - Phoenix, AZ
Jill, Ty and Devyn B. - CrossFit Helix - Greeley, CO
Troy B. - MBS CrossFit - Broomfield, CO
Christy M. - CrossFit Coveted - Santa Clarita, CA
Mary A., Gabriel A. and Grace B. - CrossFit Pendulum - Pasadena, CA
Sasha F. - CrossFit Urban Energy - Southport, Australia
Blake L. - CrossFit Broad Beach - Southport, Australia
Frank G. - CrossFit Drive - San Ramone, CA
Justine and Ian R. - CrossFit 707 - Benicia, CA
Terri and Joey M. - Frisco CrossFit - Frisco, TX
Sarah C. - CrossFit Body X - Newport Beach, CA
Clinton B. - CrossFit Park Hill - Denver, CO
Jane and Keith M. - Flower City CrossFit - Rochester, NY
Lorinda, John and Madison K. - CrossFit Toro Grande - Cedar Park, TX
Beldon G. - CrossFit 808 - Honolulu, HI
Beth and Kevin De S. - CrossFit Cumming - Cumming, GA

Workout of the Day

Lihue WOD: Wednesday, 7/30/2014


From CrossFit Nor'Easter
The Zone Diet

The Zone Diets premise is to control your bodies hormones by maintaining a specific “40:30:30″ ratio of calories obtained from carbohydrates, proteins, and fats, respectively.

Consuming too many carbohydrates causes us to overproduce insulin, a hormone that tells the body to convert carbohydrates into fat and store them. Protein, on the other hand, has a contradictory effect to insulin by triggering the body to produce the a hormone called glucagon. Glucagon essentially tells the body to “let go” of carbohydrates.

The so called “Zone” is when we have insulin and glucagon levels balanced .

Furthermore, when we are “in the Zone”, a third set of hormones called Eicosanoids are released. These are anti-inflammatory agents that have a similar effect as aspirin to the body (without the negative side effects). Controlling inflammation is ideal for recovery.

Getting Started on the Zone Diet


The first thing we need to do is establish a system to easily measure and create meals that are balanced with this 40:30:30 ratio. We do this through “blocks”:

A block is a unit of measurement that equals 7 grams of protein, 9 grams of carbohydrates and 1.5 grams of fat.

Blocks can be expanded into what we call “mini-blocks” – which simply refers to each individual block of carbohydrate, protein or fat that when put together, make up a block.

Using Blocks

Lets say you need to make yourself a 1 block snack. In exact terms, you need to eat something that will get you exactly 7 grams of protein, 9 grams of carbs and 1.5 grams of fat. So you go off and start reading labels, looking up nutritional information and doing all sorts of math trying to find this ratio… yeah, this is going to drive you crazy!

The easier way is to create meals is to pull up one of the many “mini-block” listings or spreadsheets out there that simply list foods and their quantities that are equal to 1 block. Then all you have to do is choose yourself a protein, a fat and a carb – and tah-dah – dinner! Basically, work backwards, pick your foods then make your meal, not pick your meal then struggle to find a way to balance the ingredients.

For example – looking at the CrossFit Journal Zone Meal Plan – our 1 block snack could be a hard boiled egg (1 mini-block protein), 2 cups of broccoli (1 mini-block carb) and 3 almonds (1 mini-block fat).


Here are some links to zone block food lists:




Seven rounds for time:
400m run
20 Back Squats (135#/95#)

Lihue WOD: Tuesday, 7/29/2014


Have you ever heard of the zone diet? It is a diet that was invented by Dr. Barry Sears. Basically a way of weighing and measuring your foods. Why would you do that?

When we want to consider what food is doing to our body. For instance, when we eat a food that is carbohydrate dominant (meaning more carbohydrates in it then fats or proteins) the body releases insulin to process it. When we eat a food that is a protein source the body releases glucagon. fats, in short, regulate the digestive process. They slow the absorption of carbs and proteins into the body, thereby slowing the release of the previously stated hormones. The fact that hormones are released when we eat food is significant. When we take prescription drugs, many times the drug elicits a hormonal response within the body, in order to change something. Do you see the link? Food is a drug. And we need to choose carefully to get the hormonal response that we are looking for. This is where the Zone Diet comes into play. Through trial and error, Dr. Sears found a ratio of food that is a great baseline toward getting your hormones regulated. What is this ratio? Find our tomorrow...


10 Rounds For Time:
10 Push ups
10 Pull-ups

Lihue WOD: Monday, 7/28/2014


Do you have goals and have trouble reaching them? Do you have trouble trying to define what your goals should be? Check out this tidbit from mind tools.com. The whole link can be found here: http://www.mindtools.com/page6.html


A useful way of making goals more powerful is to use the SMART mnemonic. While there are plenty of variants (some of which we've included in parenthesis), SMART usually stands for:
S – Specific (or Significant).
M – Measurable (or Meaningful).
A – Attainable (or Action-Oriented).
R – Relevant (or Rewarding).
T – Time-bound (or Trackable).

For example, instead of having "to sail around the world" as a goal, it's more powerful to say "To have completed my trip around the world by December 31, 2015." Obviously, this will only be attainable if a lot of preparation has been completed beforehand!

Further Goal Setting Tips
The following broad guidelines will help you to set effective, achievable goals:
State each goal as a positive statement – Express your goals positively – "Execute this technique well" is a much better goal than "Don't make this stupid mistake."
Be precise: Set precise goals, putting in dates, times and amounts so that you can measure achievement. If you do this, you'll know exactly when you have achieved the goal, and can take complete satisfaction from having achieved it.
Set priorities – When you have several goals, give each a priority. This helps you to avoid feeling overwhelmed by having too many goals, and helps to direct your attention to the most important ones.
Write goals down – This crystallizes them and gives them more force.
Keep operational goals small – Keep the low-level goals that you're working towards small and achievable. If a goal is too large, then it can seem that you are not making progress towards it. Keeping goals small and incremental gives more opportunities for reward.
Set performance goals, not outcome goals – You should take care to set goals over which you have as much control as possible. It can be quite dispiriting to fail to achieve a personal goal for reasons beyond your control!
In business, these reasons could be bad business environments or unexpected effects of government policy. In sport, they could include poor judging, bad weather, injury, or just plain bad luck.
If you base your goals on personal performance, then you can keep control over the achievement of your goals, and draw satisfaction from them.
Set realistic goals – It's important to set goals that you can achieve. All sorts of people (for example, employers, parents, media, or society) can set unrealistic goals for you. They will often do this in ignorance of your own desires and ambitions.
It's also possible to set goals that are too difficult because you might not appreciate either the obstacles in the way, or understand quite how much skill you need to develop to achieve a particular level of performance.
Achieving Goals

When you've achieved a goal, take the time to enjoy the satisfaction of having done so. Absorb the implications of the goal achievement, and observe the progress that you've made towards other goals.

If the goal was a significant one, reward yourself appropriately. All of this helps you build the self-confidence you deserve.

With the experience of having achieved this goal, review the rest of your goal plans:

If you achieved the goal too easily, make your next goal harder.
If the goal took a dispiriting length of time to achieve, make the next goal a little easier.
If you learned something that would lead you to change other goals, do so.
If you noticed a deficit in your skills despite achieving the goal, decide whether to set goals to fix this.


As many rounds as possible in ten minutes of...
1 Burpee-over-bar
1 Hang Snatch (70% 1RM)
2 Burpee-over-bar
1 Hang Snatch
3 Burpee-over-bar
1 Hang Snatch
And ect., until ten minutes is up

Lihue WOD: Saturday, 7/26/2014


9 AM WoD Saturday

10-12 AM Open Gym Sunday


Partner WoD: 9 AM Saturday

AMRAP 27 min

One partner runs 400m or rows 500m while the other partner completes

15 WallBalls (20/14)
15 KB Swings (1.5/1)
15 Box Jumps (24/20)

Count how many rounds completed as a team. When partner A comes back from the run he/she continues from where Partner B is in the triplet.