keola Bodywork's

"The Life, The Health, The Wellbeing"

Good, bad, and ugly 11/26/2012

Filed under: BLOG — keolabodyworks @ 9:48 am

We would like to congratulate Caesar Perez for his completion of the newbold challenge at the eatery. While I am not one to endorse overeating, I do believe in accepting a challenge and completing that challenge. He looked miserable at times but was able to finish the double Bacon cheese Burger, salad, and plate of disco fries in just over 51 minutes. I was there to witness the feast. At times he looked strong and at the end he looked as if he had gone 9 rounds with Rocky, pushing food from one side of the plate to the other just waiting for spot to open somewhere deep in his abdomen. In the end he conquered the challenge becoming the second individual to complete the challenge. We are very proud of Caesar congratulations once again. BTW his diet starts Today!!!




Updates!!!! 11/14/2012

Filed under: BLOG — keolabodyworks @ 11:05 am

Good Morning! We Hope everyone is gearing up for the holiday season, I know we are. We have a few updates for everyone.

1. Training clients-If you could please take a moment to answer our 10 question survey so we can get a better idea of what the gym is looking for as a whole to better provide the best service possible.

2. Our Holiday party will be held Tuesday December 11, 2012 from 530 until the beer runs out or until I am ready to go home. We will be have a bake off for those interested we will allow 10 contestants to make a baked good with some sort of alcohol product (beer bread, kahlua cake, ect.) a prize will be awarded.

3. We taking pre-orders on shirts, we will distribute them at our Holiday party. Shirts will be $15. Deposit Due by December 1st!

4. If you have any free time we have created a Yelp! Account and we have no reviews if you could just drop a few words saving why you love and or hate Keola Bodyworks that would be awesome.

5. In an effort to keep my sanity I will be taking the week between Christmas and new years off. Tuesday 12/25/2012- Tuesday 1/1/2013. Thank you in advanced for your understanding.

Workouts will continue Wednesday 1/2/2013


Words of love 07/25/2012

Filed under: BLOG — keolabodyworks @ 1:37 pm


You are welcome Steve thanks for the kind words


Take 10 Minutes to watch 06/20/2012

Filed under: BLOG — keolabodyworks @ 9:44 am

Please take ten minutes to watch this video, we might all just learn a little something.


Awesome Job ladie 06/11/2012

Filed under: BLOG — keolabodyworks @ 8:41 am

This weekend Karen F, Megan F. and, Danette took part in the HOPE fundraiser for st. Jude children’s hospital. All three of them did awesome they had perfect  movement and form didn’t break down as fatigue started to set in. All three did so good I can not express how proud I am of them it was great to start getting our members on the scene to experience workout with people outside of our gym. The next event we will be training for is Tactical strength challenge some time in the fall (3 attempts max deadlift, 1 attempt max pull-ups, 5 min AMRAP kb snatches). I would also like to thank Kristen and Ceasar for coming out and supporting Karen, Megan and, Danette.



Behind door #600 is? 04/29/2012

Filed under: BLOG — keolabodyworks @ 12:17 pm


We have been working hard all weekend to button up some.loose ends on the new facility but I want to hear what you all think the new facility is going to look like did I paint a Hawaiian mural on the wall, did we build a tower of power, is there live stock to match the stall mats. I am just curious what you all have in your heads this new place is going to look like. Please take a minute to comment on the bottom. Hope everyone is having a restful weekend remember opening is Tuesday may 1 @530


New Facility 04/23/2012

Filed under: BLOG — keolabodyworks @ 8:41 am






Learn the clean 10 Min


Fab 50’s



-bw squats

-med ball cleans

-wall balls

A1-front squat 5×2


B1-plyo push-ups

B2-ring rows


1 mile run

-rest 10-

1 mile run

A1) 5×2 Snatch Pulls

B1) 5×2 hang snatch




1000M row

50 thrusters

30 pull-ups


Make-up day

A1-RDL’s 5×5




100 Double unders

20 pistols

10 shoulders 2 OH

1:00 rest


Box Back squat 5×2


Tire flips x10

Jump in jump out x10



12 min AMRAP






Power snatch





Bw squats

Ab mats


Speed deadlift



Bench press



5 min amrap

-abmats 10

-squat jumps 10

Sled push 1

3:00 rest


Make-up Day

5X2 1 Hang Power Clean + 1 Push Press + 1 Front Squat + 1 Push Jerk @ 65% (of 1RM Clean & Jerk) – rest 75 sec.

Fight Gone bad


2 Clean+jerks

EMOTM (10 Min)


500M row sprints

2:00 rest


Back squat

7×2( heavy)



150m pinch plate

30 burpees

30 back squats

300m run/row

30 box jumps

30 shoulder 2 Oh

150m Pinch plate

5X2 1 Hang Snatch (full squat) + 1 OHS + 1 Snatch Balance + 1 OHS @ 65% (of 1RM Snatch) – rest 75 sec.



4 rounds


3:00 rest

4 rounds

5 K.B.S.D.L.H.P

:20 rope slams

Make-Up day

Establish a deadlift max 15 min


5 Min amrap

-1 snatch

-3 OHS





Good Morning everyone, I hope you all were able to get some rest and avoid the heat. We have been busily working to prepare the new facility for our grand opening May 1st @ 5:30P.M. please take a minute to R.S.V.P so we can have a head count  we need to know how much booze we are going to need. Moving forward into the new facility there are going to be some changes the most major of the being we are switching to classes during lunches and evenings, Despite my efforts to add more hours to the day I was unable to do so, in an effort to allow as many people to experience Keola Bodyworks we will be holding classes of no more than six throughout the day. The class times will be as follows.







If you are currently coming during these times please come to the class that best aligns with your schedule. We are also getting the website running so we ask that if you plan on coming to a class you sign in prior to the class so we can make sure no more than 6 arrive.  The benefits to the class is that you will be able to be more flexible in your schedule so if you can’t make it to Monday you can come Tuesday. I truly thing this is going to make our community strong and the experience at Keola Bodyworks that much better

Other minor changes are:

We will no longer be doing 5 min warm-up on a cardio machine, I will be writing a dynamic warm-up that will better prepare you for the upcoming workout.

And last but not least I will be opening the gym on Saturday morning from 8-10 as an open gym so you can come in work on thing you feel you need to work on or make-up a missed workout.

I thank you all so much in advanced for your understanding and support, We truly are trying to deliever the best product that we can to each and every one of you.


Ben and Danette Mierzwak