Shows
The Keoni ShowTRANSFORM Live Coaching Episode. Josh Rand. Strength work & rest intervals.In this episode we talk about how long you should rest in between strength training sets. Typically in CrossFit you're always on the go, moving quickly, but when you're doing traditional strength work it's OK to take a longer periods of rest.2021-12-2409 minThe Keoni ShowTRANSFORM Live Coaching Episode. Savanna and the bum knee. Here's the solution!We all have nagging injuries or pain that acts up! Listen in to how I coach up Savanna to keep her on track. NO, we're NOT taking the holidays off! LET'S GOOOOO!2021-11-3011 minThe Keoni ShowWe're back! SUBIONO CROSSFIT & the NEW CrossFit Games format. Will Kulani make it?We're back with a new SUBIONO CROSSFIT episode. Kulani will be making his debut appearance in the upcoming 2022 CrossFit Games season. But Dave Castro (GM of the CrossFit Games) has announced that they are cutting the the Games athlete roster down from 20 to 10! What does this mean for the Subiono Boyz, especially Kulani. And, how are they handling it? Hit that play button now and join us on this rollercoaster ride!2021-11-2923 minThe Keoni ShowSubiono CrossFit - The Subiono Boys are going to the CrossFit Games!So many shout outs are in order. As you all know the Ka'eo and Elijah Subiono are competing in this years CrossFit Games. And they couldn't have done it without the support of the family, friends and CrossFit community In this episode we catch up with the boys. You will hear about their training, fears, competition and what they are most excited to do after they win the Games. We also hear about the boys future plans. Including relationships, tattoos and how many kids they plan on having when they get married of course. Elijah's answer will floor you...2021-07-191h 12The Keoni ShowTRANSFORMer - Peter YoungWhat is the furthest you have ever walked? Maybe, like me you walked over a mile to and from school. And back then you thought that was crazy. Or maybe you have done a marathon. Or maybe a far walk is having to park in the back of the parking lot at Target. Well our guest walked from Austin, TX to New York City. You read that right, WALKED FROM TEXAS TO NEW YORK! Our guest is Peter Young. He is a regular guy who did something amazing. And in the midst of the biggest concert in Austin, Peter h...2021-06-071h 45The Keoni ShowSubiono CrossFit - Dave and Robin Tillman Super Show Pt.2The Tillman's are back! And this time the stories get crazier. The drinks are flowing and Robin is drinking some cider! Their stories are so good that we had to hit you with a part 2. Big Dave and Robin are breaking down all three of their kids stories and how they reflect both Dave and Robin. Robin shares how emotional she is as her only son is graduating High School in 2021. Dave of course shares some crazy stories he has had in past gyms. Stories Robin can say are factual and she finds absolutely hilarious. But in this episode...2021-05-311h 51The Keoni ShowSubiono Crossfit - Dave Tillman and the MAD TeensThe Big DAWG Dave Tillman is in the house! And he is with some of the teens in his MAD athletes program. But these teens are ramped up. Three of the teens have punched their tickets to the CrossFit games. We have the Subiono teens on the show, along with Aaron Merritt. Keoni and Dave interview the boys. Asking them, how they've come this far? What struggles did they go through on this journey? What they are all nervous about in the coming months? And how is Ka'eo going to win the CrossFit games and date Aarons sister. We a...2021-05-241h 32The Keoni ShowSubiono CrossFit - Dave and Robin Tillman Super Show Pt.1What happens when you put two of the best podcast talkers on one show? You get Dave Tillman, the host of the MADcast podcast dropping in on the Subiono Show to make the ultimate Super Show! This episode steps out of the standard hour long format to revisit a fun story. An origin story Dave Tillman touched on in his very first episode of the MADcast podcast. But this time, Robin Tillman is on this episode to clarify the original story. But not only Is Robin dropping the 411 on Dave and his love for jumping off roof tops. But s...2021-05-171h 47The Keoni ShowSubiono Crossfit - Building championsOur host has created the TRANSFORM challenge. He built successful CrossFit gyms in Hawaii. He moved to Texas to provide and build a good life for his family. And through all this, he has been building champions. 5 champions to be exact. But two are literally days away from punching their tickets to the CrossFit games. This episode is a great reflection on how our host balances being an assistant coach, you read that right, ASSISTANT coach to his sons. And being a father to three teenage boys. Building champions is not just teaching these super athletes how to lift...2021-05-0936 minThe Keoni ShowTRANSFORMer - Jennifer HensleyWe are pumping out episodes and our guests keep dropping amazing stories. Our guest is none other than TRANSFORMer Jennifer Hensley. She is a wife and mother of two. And just like all of our TRANSFORMers, is crushing life. Jennifer comes from a non athletic background but stayed close to sports by being a team manager. Little did she know her athleticism would manifest in later years. Jennifer has a great 1st time CrossFit story. A story some people can definitely relate to. Lets just say it ends in tears. I will say this episode is designed for the lad...2021-05-091h 06The Keoni ShowSubiono CrossFit - The Boys are in the building!We are in currently going strong in the CrossFit qualifier. And two out of the three teenage Subiono boys are fighting to punch their ticket to the CrossFit Games. Kulani is one year away from entering officially, but he is putting up major numbers. All while keeping his older brothers on their toes. This episode is one of a kind. Elijah, the oldest of the three is really coming into his own. And you can hear how he is leading the charge in the way he is preparing. But he isn't disclosing all his tips and tricks. Ka'eo, is the...2021-05-081h 06The Keoni ShowTRANSFORMer Elizabeth PrestonElizabeth Preston is the first guest on the TRANSFORM edition of The Keoni Show. Liz is a wife, mother, athlete and TRANSFORMer. She has an origin story we can all relate to. A story that starts in North Carolina. Fun fact about North Carolina, when you turn 16, you get a gift. Find out what that gift is in this episode. Our guest covers how she found love in college and how all it takes is a good pair of shoes to start a fitness journey. Liz shares her experiences with Weight Watchers, becoming a mom, her love/hate relationship...2021-05-0652 minThe Keoni ShowSubiono CrossFitSubiono CrossFit - Here is the first episode of the Subiono world. We will cover how the The Keoni Show will be the brand name that will house three different styles of episodes. In this episode I am going to breakdown what it is going to take to build two champions. We are days away from the CrossFit games qualifier, and two of the Subiono boys are ready for war. We are going to breakdown the rankings and who they have to beat to make it to the games. We also cover CrossFit 2222 and the milestone we just hit. Cr...2021-05-0549 minThe Keoni ShowTRANSFORM Challenge "Begins"Every story has a beginning. Just like every journey has a starting point. This podcast will cover both. Keoni Subiono Is here with his own podcast to compliment his TRANSFORM challenge program. Keoni has been in the fitness industry for over 20 years. And in those 20 years he has developed a proven strategy when helping his "TRANSFORMers" lives. This program has helped multiple people spanning from various ages, stages of life and physical limitations. In this episode you will hear how the program was born and how many "seasons" of TRANSFORM he has successfully produced. In the coming weeks we will...2021-04-301h 03
MADcast Podcast with Dave Tillman and Producer RussMAD Athlete Elijah SubionoMADcast podcast episode 15. In episode 2 we featured Keoni Subiono. (Go back and listen to that episode if you haven't) And he spoke about his five kids. And in this episode we chat with his oldest son, Elijah Subiono. And this young man is ranked number one in the WORLD in Crossfit for his age group. He is lifting heavier weight than grown men. This young man is only 16 and has ten years of Crossfit experience. Elijah has a great story from training on the big island in Hawaii to his struggle with moving to Texas. He talks about how b...2021-01-291h 11
Small Business, Big MindsetBecoming a Master of Building CommunitiesThis week's guest is General Manager of CrossFit 2222 in Austin, TX, Keoni Subiono. Born and raised in Hawaii, Keoni founded and built CrossFit East O’ahu into an insanely successful gym - both financially and community-wise with his members. He's taken that business savvy mixed with a heart for community to help build CrossFit 2222…throughout a global pandemic. How do you keep a community and client-base growing and connected when human connection is a no-go? You get creative. You get scrappy. Listen in as this strategy and tactics can be applied across industries.The StartPer...2021-01-2654 minMADcast Podcast with Dave Tillman and Producer RussCrossFit 2222 Operator Keoni SubionoMADcast podcast episode 2.
Every gym has to have a manager. Or in this case the man with a plan. Keoni is that man. Keoni brings over 20 years of fitness experience along with a love for Crossfit. You will find out that Keoni is a humble champion and grooming his 5 children to be succesful in and out of the gym. And this episode will give you the warm and fuzzies with a love story as told by our guest.
Email us your suggested topics or questions at, madcastpodcast2222@gmail.com
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Tillman gyms...2020-10-021h 34