Wednesday, February 15, 2017

Today's Workout:
A. Three sets for Max Reps:
60 Seconds of Ground to Overhead @ 50-60% of 1-RM Clean & Jerk
Rest 2 minutes

*Play with different loads and strategies to find what is most effective for you when cycling a barbell.

B. Complete as many rounds and reps as possible in 14-minutes, of:
60 Wallballs (20/14 lbs to 10')
50 Calorie Row
40 Alternating Dumbbell Snatch (50/35 lbs)
30 Chest to Bar Pull-ups

C. Two sets of:
Shoulder Opener x 1 minute each side
Single-Arm hang from rig x 30 seconds each side
Rest as needed

Tuesday, February 14, 2017

Today's Workout:
A. Every 3-minutes for 15-minutes (5 sets):
3-Position Snatch @ 75-80%
(high hang, mid-thigh, below the knee)

B. Five rounds for time:
20 Dumbbell Push Press (50/35 lbs)
10 Burpee Box Jumps (24″/20″)
20 Kettlebell Swings (53/35 lbs)

Time cap: 20-minutes

C. Three sets of:
Banded Good Mornings x 20 reps
Banded Glute Bridge Hold x 60 seconds
Rest as needed

Monday, February 13, 2017

The 2017 CrossFit Games Open

Registering for the 2017 Open:

  1. Navigate yourself over to http://games.crossfit.com/
  2. Scroll down to where it says “REGISTER” in red, then click it.
  3. If you signed up for the 2015 or 2016 CrossFit Open, you already have a login. So there is no need to create one. Just go ahead and sign in with that information. If you did not sign up last year, you will need to go ahead and create a login.
  4. Once you login, either with you already established login or with your newly created one, they will ask you for some information, then have you sign the liability waiver. Then they will ask for payment; the cost for the Open is $20.
  5. After the payment is submitted, you will be brought to a screen that will ask you to designate your affiliate, please select CrossFit 808. Do not worry about the "team" portion, you can leave that blank, unless you plan on putting up scores for our CrossFit 808 Plan B team in the Open. 
  6. Judges Course: we highly recommend that all participants in the Open complete the Judges Course. It is very helpful for the athlete to understand what a judge is looking/asking for when competing in the Open. It will also help your fellow athletes out when you are able to judge them in the class ("I do for you, you do for me"). Please go to the following link to take the official Judges Course: https://oc.crossfit.com/course?id=12. Upon completion, email the certificate to Coach Elyse (elyse@808crossfit.com).
Just like in the past, workouts will be announced on Thursdays, which means we will be doing the "Open Workout" of the week on Fridays. The 6:00am, 8:30am, and noon classes will have the "Open Workout" programmed as their workout of the day (WOD), if you are a registered athlete needing validation, you must sign-up for a class/time every week.

In the afternoon/evening we will hold our "Friday Night Lights" event with the first heat beginning promptly at 5:30pm. The box will open at 5:00pm for athletes to come in and warm-up/mobilize. Heat schedule will be posted Thursday evening, so don't forget to sign-up on the MINDBODY schedule by Thursday at 5:00PM.

If you wish to do the workout a second time, there will be an opportunity to re-do the workout on "Second Chance Sundays" at 10:00am. You must find street parking for this event as New Hope holds their Sunday services in the morning. 

All scores must be submitted by Monday at 5pm (Pacific Time) for the respective week. Be aware that DST occurs on Sunday, March 12th, which will bump our time difference to 3 hours from Pacific Time.

If you still have questions, feel free to email me at elyse@808crossfit.com. We love hosting the Open at 808 and enjoy watching everyone challenge themselves. REMEMBER TO ENJOY THE EXPERIENCE and FULL EFFORT IS ALWAYS FULL VICTORY! Oh, and don't forget to thank your coaches and judge throughout the 5 weeks. They put a ton of time and effort into making sure the Open runs smoothly for everyone.

Performing the Open Events at 808:

  • Friday Classes – Members will have the option to perform the Open workouts during any of the morning group classes - 6:00am, 8:30am and Noon. 
  • Friday Night Lights – Doors open at 5:00pm and first heat starts at 5:30pm. Please cooperate with us and find street parking for this event. We expect a large number of athletes and we must leave parking open for other tenants during the evening. 
  • Second Chance Sundays – Doors will open at 9:30am and the first heat starts at 10:00am. You must find street parking for this event as New Hope holds their Sunday services in the morning.
Today's Workout:
A. Take 15-minutes to build to today’s heavy complex of…
1 Pause Front Squat + 2 Front Squats

For the Pause Front Squat, slow 3 second descent, 3 second pause, then up as quickly as you can.

B. For time:
30 Clusters* (155/105#)
*EMOM: Complete 6 Toes to Bar - starting with the Toes to Bar.

C. 2 sets of:
Straddle Split x 2 minutes
Pigeon Stretch x 1 minutes on each leg
Rest as needed

Saturday, February 11, 2017

Today's Workout:
A. Three rounds @ 80-85% of:
10-12 Kipping Handstand Push-Up
40-50 Double-Unders
3-5 Bar Muscle-ups

For each of these movements, work on movement efficiency – make these as effortless as possible.

B. Every 2-minutes for 12-minutes (6 sets):
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 90%

C. In pairs, partitioning reps however you like, complete as many rounds and reps as possible in 10-minutes, of:
50 Hang Power Cleans (155/105 lbs)
50 Overhead Squats (155/105 lbs)

Rest 3-minutes, then...

In pairs, complete the following for time:
50 Dumbbell Push Press (50/35 lbs)
100 Wall Balls (20/14 lbs)
100 Box Jumps (24/20")
100 Alternating Dumbbell Snatch (50/35 lbs)
50 Synchronized Burpees

Time cap: 17-minutes (30:00)

Friday, February 10, 2017

Today's Workout:
A. Take 15 minutes to build to today’s heavy Push Press

Followed immediately by…

Every minute, on the minute, for 5 minutes:
Split Jerk x 1 rep @ today’s heaviest push press
(work on perfect mechanics during these 5 sets)

B. Three rounds for time:
15 Calories of Rowing on Concept 2
15 Overhead Dumbbell Walking Lunges (50/35 lbs; Scaled 35/20 lbs)
15 Toes to Bar

*ABSOLUTELY NO DROPPING THE DUMBBELLS. Penalty is going back to ZERO on the lunges.

Thursday, February 9, 2017

Today's Workout:
A. Every 3-minutes for 15-minutes (5 sets):
Back Squat
Set 1 – 5 reps @ 70%
Set 2 – 3 reps @ 80%
Set 3 – 1 rep @ 85-90%
Set 4 – 10 reps @ 80%
Set 5 – 10 reps @ 80%

B. "Open Workout 13.2"
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to Overhead* (115/75 lbs)
10 Deadlifts (115/75 lbs)
15 Box Jumps (24/20")

*ABSOLUTELY NO DROPPING BARBELLS FROM OVERHEAD!

C. Three sets of:
Dumbbell Turkish Get-up x 5 reps each arm
Banded Glute Bridges x 60 seconds
Rest as needed