Monday, February 8, 2016

Today's Workout:
A. Every 2-minutes for 20-minutes (10 sets):
*Sets 1-3: 2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @ 60-65% of 1-RM Snatch
*Sets 4-6: Snatch Pull + Power Snatch + Overhead Squat @ 70-75%
*Sets 7-10: Snatch Lift-Off + Snatch from Below the Knee @ 75+%

B. For times (against a running clock):
30 Cals on the Rower
20 Toes to Bar
10 Power Snatches (155/105 lbs)

Rest exactly 2-minutes and REPEAT.

Saturday, February 6, 2016

Today's Workout:
Scheduling Reminder: We are hosting the CrossFit Weightlifting Course and will be CLOSED on Saturday, February 6th.

Go to a local track and perform...
A. 10-15 minutes of warm-up and running mechanics drills, and then…

B. Run 3 Miles @ 80-85% of your 1-Mile PR pace

C. 10 minutes of Cool Down and Stretching

Important Information for Weightlifting Course participants:

We are very excited to host the CrossFit Weightlifting Course this weekend. Here are a few important announcements about logistics for the weekend:

CrossFit 808
419 Waiakamilo Road, Unit 2C
Honolulu, Hawaii 96817

Here’s how you can find us on Waiakamilo Road:
From North Nimitz Highway, turn left or right (depending on direction) on Waiakamilo Road. Look for the large mustard yellow warehouse buildings on your right hand side on Waiakamilo Road (right behind Kalihi Kai Fire Station).

Parking:
YOU WILL NOT BE ABLE TO PARK ONSITE. So, please make arrangements to be dropped off, Uber, Lyft, or find street parking. There is plenty of street parking within 300 meters of the gym, both free and metered: free street parking on Kalani Street and a ton of meter parking on Kohou Street (see link to map below)! Kohou metered parking is FREE after 6pm and on SUNDAYS.

AGAIN, PLEASE DO NOT TRY TO PARK ONSITE. There will be a few coaches monitoring the parking lot and they will turn you away. You will be asked to move if you try to park onsite and we don't want to take away time from your learning during the cert.

Friday, February 5, 2016

Today's Workout:
Scheduling Reminder: We are hosting the CrossFit Weightlifting Course and will be CLOSED on Saturday, February 6th. However, we will provided you with an outdoor workout that you can do at a park or in your own driveway.
A. Every 2-minutes for 10-minutes (5 sets):
Clean & Jerk x 3 reps

Drop back down to 65%, and then…

Every 2-minutes for 10-minutes (5 sets):
Clean & Jerk x 2 reps

Make jumps of 5-10 lbs as you build loads. If your mechanics start to breakdown, you have achieved “heavy” for the day.

B. 25-20-15-10-5 rep rounds for time, of:
Thrusters (95/65 lbs)
Chest to Bar Pull-ups

Time cap: 20-minutes
ABSOLUTELY NO DROPPING the barbell from overhead.
Penalty = 10 Bar-Facing Burpees

BOX BRIEF:
We are very excited to host the CrossFit Weightlifting Course this weekend. Here are a few important announcements about logistics for the weekend:

Here’s how you can find us on Waiakamilo Road:
From North Nimitz Highway, turn left or right (depending on direction) on Waiakamilo Road. Look for the large mustard yellow warehouse buildings on your right hand side on Waiakamilo Road (right behind Kalihi Kai Fire Station).

Parking:
You will NOT be able to park onsite. There is plenty of street parking within 300 meters of the gym, both free and metered: free street parking on Kalani Street and a ton of meter parking on Kohou Street (see link to map below)! Kohou metered parking is FREE after 6pm and on SUNDAYS.

Again, please DO NOT park onsite. There will be a few coaches monitoring the parking lot. You will be asked to move if you try to park onsite and we don't want to take away time from your learning during the cert. 

Google Map layout: https://www.google.com/maps/place/CrossFit+808/@21.3224625,-157.8774102,18z/data=!4m2!3m1!1s0x7c006e5b834cf02f:0xd17497653dad791c

Thursday, February 4, 2016

Today's Workout:
A. Three sets, not for time, of:
Muscle-Ups x 2-6 reps
Unbroken Double-Unders x 30-50 reps
(set your goal number and establish a good consistent rhythm to keep unbroken each set)

B. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – Max Reps @ 80%

Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.

C. Three sets for max reps/calories:
60 seconds Row for calories
30 seconds Rest
60 seconds Wall Balls (30/20 lbs to 10 ft - must catch ball for rep to count)
30 seconds Rest
60 seconds Push-ups
30 seconds Rest

Important Information for Weightlifting Course participants!

We are very excited to host the CrossFit Weightlifting Course this weekend. Here are a few important announcements about logistics for the weekend:

Here’s how you can find us on Waiakamilo Road:
From North Nimitz Highway, turn left or right (depending on direction) on Waiakamilo Road. Look for the large mustard yellow warehouse buildings on your right hand side on Waiakamilo Road (right behind Kalihi Kai Fire Station).

Parking:
You will NOT be able to park onsite. There is plenty of street parking within 300 meters of the gym, both free and metered: free street parking on Kalani Street and a ton of meter parking on Kohou Street (see link to map below)! Kohou metered parking is FREE after 6pm and on SUNDAYS.

Again, please DO NOT park onsite. There will be a few coaches monitoring the parking lot. You will be asked to move if you try to park onsite and we don't want to take away time from your learning during the cert. 

Google Map layout: https://www.google.com/maps/place/CrossFit+808/@21.3224625,-157.8774102,18z/data=!4m2!3m1!1s0x7c006e5b834cf02f:0xd17497653dad791c

Tuesday, February 2, 2016

Today's Workout:
Scheduling Reminder: We are hosting the CrossFit Weightlifting Course and will be CLOSED on Saturday, February 6th. However, we will provided you with an outdoor workout that you can do at a park or in your own driveway.
A. Every 3-minutes for 18-minutes (6 sets) of:
Front Squat with a Pause x 3-4 reps @ 4111
(MUST move up in weight from last week)

B. Complete rounds of 21, 15 and 9 reps for time of:
Rowing on Concept 2 (for calories)
Deadlifts (275/185 lbs)
Strict Handstand Push-Ups

C. "Optional Accessories"
Three sets, not for time, of:
Supinated-Grip Chest to Bar Pull-Ups x 5 reps @ 21X0
Rest 60-90 seconds
Dumbbell Z-Press x 5 reps @ 2011
Rest 60-90 seconds

BOX BRIEF:
We are very excited to host the CrossFit Weightlifting Course this weekend. Here are a few important announcements about logistics for the weekend:

Here’s how you can find us on Waiakamilo Road:
From North Nimitz Highway, turn left or right (depending on direction) on Waiakamilo Road. Look for the large mustard yellow warehouse buildings on your right hand side on Waiakamilo Road (right behind Kalihi Kai Fire Station).

Parking:
You will NOT be able to park onsite. There is plenty of street parking within 300 meters of the gym, both free and metered: free street parking on Kalani Street and a ton of meter parking on Kohou Street (see link to map below)! Kohou metered parking is FREE after 6pm and on SUNDAYS.

Again, please DO NOT park onsite. There will be a few coaches monitoring the parking lot. You will be asked to move if you try to park onsite and we don't want to take away time from your learning during the cert. 


Google Map layout: https://www.google.com/maps/place/CrossFit+808/@21.3224625,-157.8774102,18z/data=!4m2!3m1!1s0x7c006e5b834cf02f:0xd17497653dad791c