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

1. Zest and juice oranges, then put the orange juice in the freezer.
2. 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.
3. 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.
4. 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″

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

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

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)

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.

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

US News and World report lists the Paleo Diet as one of the “Worst Diets.” It scores low in every category including Easy to Follow, Cost, and Nutrition. You may be saying to yourself, ” They’re right! It’s hard to follow a Paleo Diet.” And 5 months ago I probably would have agreed with you. We’ve been conditioned to believe that bread, pasta, and rice are supposed to be on our plate, due in part to Government regulations. In the 1980′s the entire bottom portion of the food pyramid was dedicated to bread, pasta, cereals, and rice. I grew up eating baked potatoes and hearty pasta dishes, and now I have to give that up?! But I’ll starve and go broke in the process!? Don’t get hysterical yet.

Take back your plate

Don’t be fooled- taking back your plate isn’t easy. It took about a month or eating Paleo before I really knew what to put on my plate. I replaced white potatoes with sweet potatoes, made banana pancakes instead of eating cereal, and got used to adding more veggies to my tomato sauce instead of eating it over pasta. ” Isn’t eating that way too expensive?” my parents always comment. “Not at all!” I reply. I would argue that Hawaii is the perfect place to reclaim your plate. We have an abundance of fresh fruits and vegetables year round, grass fed beef and lamb, local eggs, coconuts grow like crazy, and you’re bound to know someone who has an avocado tree.

Let’s get real about eating Paleo

I’ve been asked quite a few times where I shop to sustain our Paleo lifestyle. Make no mistake, you can eat only what you grow and kick eating like a caveman up a notch…but I’d rather do wall balls. In the spirit of getting real about eating Paleo I’ve come up with a list of the best places to get Paleo items. Please feel free to comment and add your own-

Big Island Farm Fresh Foods- local organic fruits and vegetables, fresh wild caught fish, local grass fed beef, farm fresh eggs (fed non gmo feed). Get it delivered at your home, or pick it up at the box in both Hilo and Kona.

Costco- Artichoke hearts, almond butter (cheap and HUGE), packages of raw chicken, olives, bolthouse juice, Aloe Juice, Paleo friendly dog food, asparagus, almond milk.

Vitacost.com- Coconut oil, jerky, Terra Chips, almond flour, coconut flour, ghee, fish oil pills, coconut water.

Target- Coconut Milk (by far the cheapest in Hilo), hard salami.

Island Naturals- Loose raw nuts and dried fruits, almond cheese.

Paleo Pax- Caveman Cookies (really great idea for gifts) They also have a monthly tasting box where they send you 4 different Paleo snacks to try each month.

This is by no means a complete list and I look forward to your tips on where you shop for Paleo items.
Join the Paleo revolution and take back your plate!
Costco chicken, sauteed in pan. Costco artichokes and olives.
Big Island Farm Fresh Foods wilted Kale.
Chicken topped with Big Island Farm Fresh Foods pepper and Costco mushroom sauteed together.

WOD
33-22-11
jumping lunges
push ups
200m run

Shai Shai in full focus mode

Before you’re ready to squat, you’re going to need solid mechanics on the push jerk after taking the bar out of the rack. If the weight is heavy enough, you may even have to split jerk. Heavy weight will also require you to jerk from behind your head to better accommodate the wider grip required for the overhead squat. Technique is critical or you’ll lose the load before you even start your set.-crossfit journal

WOD

Strength:

Over Head Squat

1-1-1-1-1-1-1-1

Conditioning:

2 min box jumps as many reps as possible

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 #59: Weird Hamstring Problems and Simple Neurodynamics

View the full post on mobilitywod.com.

WOD

For time:
Run 800 meters
10 rounds of the couplet:
Pull-up, 10 reps
Ring dip, 10 reps
Run 800 meters

CrossFit was created on the foundation of getting our Marines ready for the unkown and unkowable. . CrossFit has embraced our men and women in uniform and they have chosen to honor the Heroes who gave their lives to keep us and our country safe.

U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke. Courtesy of CrossFit.com

“Pheezy”

Three rounds for time of:
165 pound Front squat, 5 reps
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups

“Ninja soaring high above the box”

We have spent the last 20 minutes performing that wonderfully long warm up prescribed to us on the board. The same warm up that most people would consider their workout. The anticipation of the WOD is growing, and it’s time to set up and get ready to go to battle. I load up the bar and prep my area and other WOD essentials. I am ready! Well maybe…. Maybe I should consider what I am about to get into. Crawl before I run…. 

I don’t actually know if the weight is right for me and I haven’t tried those movements yet. Guess I’m not as ready as I thought.  A crucial component to getting the best results out of our WOD’s has a lot to do with actually knowing what the WOD feels like and being  physically and psychologically ready to perform. Spend 5 or 10 min working up to the WOD load. If the box jumps are 24″ start by doing a few at 20″. If the WOD has kipping pull ups, work your basic kip. Prepare yourself by doing the WOD before you the WOD.

So next time I step up to that WOD, I can affirm that I am indeed ready for today’s WOD.

WOD
21-15-9

Power Cleans (155/105)

Box Jumps (32″/24″)