|Above: Do you have fun with "Angie" or does "Angie" have fun with you? I know some would say that benchmark girl WOD "Angie" has too much fun with them. Whatever your answer, our athletes always work hard, and knowing that can finish with a smile!|
Monday, February 28, 2011
Saturday, February 26, 2011
3 rounds for time, of:
15 Hang Power Cleans (135/95 lbs.)
Its official, CrossFit 808 has logged one week in the books--from our first kickoff workout, "Diane" to today's 3 round WOD with my love/hate element, Burpees. Thank you and congratulations to everyone who came out and gave CrossFit 808 a try. Whether it was your first CrossFit experience or your 3rd year of CrossFitting, we hope you learned something from us and got better because of it.
If you still haven't taken the opportunity to give our gym a try, its not too late! So no more excuses, we'll see you in class on Monday, the last day of "Free classes till March 1st".
Yesterday's WOD Board:
Friday, February 25, 2011
Thursday, February 24, 2011
In CrossFit the term squat is used interchangeably with “air squat.” When load is added the name changes (back, front, and overhead squat) The squat is the foundational movement of foundational movements! Odds are the first day you tried CrossFit you were squatting! Though it seems simple enough its beauty, only found in full range of motion, is lost when novice crossfitters sacrifice full range for a fast times. It happens in every gym… the novice falls short of full range for every rep in effort to finish, sometimes only seconds faster than their counterpart who finds the bottom “below parallel” and opens the hip to “full extension” at the top for every rep. This is the classic case of intensity before consistency. This only delays the time it will take the athlete to realize their full potential. This “shortchanging” the range of motion is found not only in the squat but in other movements as well; though when found in an athlete’s squat it likely exist in other movements.
I strongly urge all of our athletes to not only perfect their technique, but to become CONSISTENT with that correct technique… only then should the intensity increase. As your coach I expect proper technique accompanying full range of motion and I will not relent!
More to follow on the squat… did you know there are over 20 points of performance for the squat???
Wednesday, February 23, 2011
|ABOVE: Jenn, Shay, and Syd--3 of my high school friends came and crushed today's WOD during the 8:30am class!|
Tuesday, February 22, 2011
21-15-9 rep rounds for time:
Deadlifts (225/155 lbs.)
If you plan on coming to the gym tomorrow, here's how you can find us on Pu'uhale Road:
From N Nimitz Hwy, turn left/right (depending on which direction you're coming from) at Puuhale Road. Go down until you see a BLUE WAREHOUSE COMPLEX on your RIGHT (from the road you’ll see a SIGN that reads: The Cabinet & Stone Factory).
**Please park in our reserved stalls marked by signs OR find street parking (its free).**
Saturday, February 19, 2011
Friday, February 18, 2011
-Henry David Thoreau
If you asked me 10 years ago, what I would be doing with my life, I do not think I’d have ever envisioned myself owning and operating my own CrossFit Gym. Yet, with each passing day the once distant dream is becoming a reality. For the last 2 months, I have been making my dreams a reality one step at a time. While the road has not always been easy, I have had help and support from a strong group of friends and family along the way. Now, only two days out from opening and running a full class schedule starting Tuesday, February 22nd, the hard work and long hours that we all put in feels worthwhile. The transition from a dirty, rundown warehouse to a clean, lively CrossFit gym has been an experience of its own. I have learned so much from so many people in the past months, and I cannot thank everyone who has helped me--big or small--enough. If this post stands for anything, let it remind you that dreams can become reality, but from my experience, you do have to work hard for it and you can't do it alone, so ask for help and ask often. Like Howard Schultz, CEO and author of Pour Your Heat Into It, says in his book, "If you pour your heart into your work, or into any worthy enterprise, you can achieve dreams others may think impossible. That's what makes life rewarding."
See you in the gym!