Tuesday, May 31, 2011

New shirts are in--Get yours before they sell out!

"Believe you can accomplish anything you put your mind to."
-Shadonna Richards 


Above:  GET THEM WHILE THEY ARE IN STOCK! New shirts and tank tops are in as well as a restock of our House Shirt!  We also have children's shirts!  Shirts are $15, Tank tops are $18, and our children's shirt is $10!

Today's WOD:
AMRAP in 15 minutes:
9 Power Cleans (135/95 lbs.)
6 Front Squats (135/95 lbs.)
3 Push Jerk (135/95 lbs.)
EMOM 10 Double-Unders


Yesterday's WOD Board:

Monday, May 30, 2011

Happy Memorial Day!

"Although no sculptured marble should rise to their memory, nor engraved stone bear record of their deeds, yet will their remembrance be as lasting as the land they honored."
-Daniel Webster

Above: Thanks to Jeff Mata for our beautiful flag that was flown over Afghanistan in support of Operation Enduring Freedom.  Jeff is an active duty Staff Sergeant in the United States Air Force.  We are very thankful for all of those who serve and protect our country.  We are lucky to live in the land of the free and should remember that.  Happy Memorial Day to everyone!

Today's WOD:
"Lumberjack 20"
For time:
20 Deadlifts (275/185 lbs.)
Run 400m

20 KB swings (2 pood)
Run 400m
20 Overhead Squats (115 lbs.)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45 lbs. each)
Run 400m



"Lumberjack 20"
On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit

Important Announcement!
Here is the modified Class Schedule for June 1st to June 6th:


Wednesday, June 1, 2011
6:00am, 7:00am, Noon, 4:00pm, 5:00pm, 6:00pm


Thursday, June 2, 2011
6:00am, 7:00am, Noon, 4:00pm, 5:00pm, 6:00pm


Friday, June 3, 2011
6:00am, 7:00am, Noon, 4:00pm, 5:00pm, 6:00pm


Saturday, June 4, 2011
9:00am and 10:00am


Monday, June 6, 2011
6:00am, 7:00am, Noon, 4:00pm, 5:00pm, 6:00pm

Saturday's WOD Board:

Saturday, May 28, 2011

Clarification on "Rookie/Newbie"

"Be a tough-minded optimist."
-Norman Vincent Peale

Above:  Adam not only kicked butt on today's WOD, but he also showed us he is much stronger than my walls.  Well, technically the 45 lbs. plate showed my walls no mercy!  Whatever the case, we all had a really good laugh when it happened.  I guess I'll be dry walling this Memorial Day! :)

Today's WOD:
Choose one of the following:
"Isabel"
For time:
30 Squat Snatches (135/95 lbs.)


"Grace"
For time:
30 Squat Clean and Jerks (135/95 lbs.)


"Isa-Grace"
For time:
30 Squat Snatches (135/95 lbs.)
30 Power Clean and Jerks (135/95 lbs.)

Clarification about Memorial Day and the rest of the week:
I have been confusing the heck out of people with my last post about "rookie/newbie" CrossFitters.  If you are already a member at our gym, even if you've only been with us for a few weeks, you are welcome to attend classes while the coaches are away as well as Memorial Day.  My post was an announcement to those who are thinking about trying CrossFit 808 for the first time--we will reopen our doors to those first timers on June 7th!

Yesterday's WOD Board:

Friday, May 27, 2011

Introducing Assistant Coach Nakoa

"Savor your passion, then share it."
-Greg Henry Quinn

Above:  CrossFit Fairfax athletes, Dean (2nd from right) and Heather Okimoto (far right), stopped in for a morning WOD while on vacation!

Today's WOD:
3 rounds for time:
50 feet Overhead Walking Lunges (45/25 lbs. plate)
21 "Regional Styled" Burpees
200m Plate Carry (45/25 lbs. plate)

No putting the plate down during the 200m Plate Carry.  If you rest, you need to rest the plate off the ground!

Introducing one of our Awesome Assistant Coaches: Coach Nakoa Hoe

While the coaching staff will be in San Jose, CA for the 2011 CrossFit Games Nor Cal Regional during June 1st to June 6th, Coach Nakoa and a few other qualified members will help run classes.  Coach Nakoa is a very experienced CrossFitter and a wealth of knowledge!  Moreover, he is Coach Josh's best friend, so you know you'll be in good hands.

Coach Nakoa is a U.S. Army Staff Sergeant and also Level 1 CrossFit certified.  When he's not at CrossFit 808 training with us, he is working out at his home gym, climbing up Kokohead Staircase or out on a trail run in his Vibrams!  I'm excited that you get to learn from him while we are gone.  You may even learn some style tips... this man is the master at color coordinating outfits!

Yesterday's WOD Board:

Thursday, May 26, 2011

Memorial Day Holiday Schedule

“I've missed more than 9000 shots in my career. I've lost almost 300 games. 26 times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed.”
-Michael Jordan

Above:  (From left to right) Coach Joshua Akiona of CrossFit 808, Adam Jamieson of CrossFit Oahu, and Noel Famy of CrossFit Ewa Beach, will be representing Hawaii VA Loans at the 2011 CrossFit Games Northern California Regionals next weekend!  Hawaii VA Loans has proudly sponsored these three awesome athletes and put together some great videos of the boys.  You can check them out by going to their Facebook page!  Congratulations Coach Josh--well deserved!

Today's WOD:
2-person teams--only one person working at a time.
For time (no partitioning reps):
150 Pull-ups
150 Kettlebell Swings (53/35 lbs.)
150 Double Unders
150 Overhead Squats (95/65 lbs.)

Holiday Schedule for Memorial Day (Monday, May 30, 2011):
Monday is Memorial Day and we know that you don't want to miss your WOD, so here's our holiday schedule:


6:00am, 8:30am, 10:00am and Noon

Don't forget:  No new/rookie CrossFitters during May 30th-June 6th (yes, no newbies on Memorial Day, because the WOD will be one to remember)!  We will open our doors back up to rookies when the coaching staff returns on June 7th.  During those days, rookies can definitely come watch any of our scheduled classes!

Yesterday's WOD Board:

Wednesday, May 25, 2011

CrossFit 808 is a Family Affair!

"Being defeated is often a temporary condition. Giving up is what makes it permanent."
-Marlene vos Savant

Above: Bob hits today's WOD at "prescribed" weight (275 lbs for men) for the Deadlifts.  He did a wonderful job in keeping his back tight and lifting with his glute and hamstrings.  Whenever you are doing a CrossFit workout, especially if they involve something heavy and fast, think form before intensity!  Keeping solid form throughout a movement will keep you safe!

Today's WOD:
Warm-up:
21-15-9 reps:
Deadlift (PVC)
Box Jumps (20")

"2011 Regional Affiliate Workout 3"
21-15-9 rep rounds for time:
Deadlifts (275/185 lbs.)
Box Jumps (30"/24")

CrossFit 808 is a Family Affair
At CrossFit 808, we love making fitness a family affair!  Its no surprise that we have a number of families--spouses, couples, siblings, entire families, parents and children--working out under one roof.  Part of loving and caring for someone else means making sure they stay healthy and fit.  

At CrossFit 808, we are one big family, so keeping everyone healthy and fit is very important to us.  The coaching staff takes pride in offering detailed instruction during warmups and workouts in the box as well as nutritional tips for staying healthy outside the box.  If you have a family member who may be interested in joining our CrossFit 808 family bring them in for a free workout and let them see why you are stronger, faster, and better! 

Yesterday's WOD Board:

Tuesday, May 24, 2011

Hydrate

"Watch your thoughts, for they become words. Watch your words, for they become actions. Watch your actions, for they become habits. Watch your habits, for they become character. Watch your character, for it becomes your destiny."
-Frank Outlaw

Above:  Using an Abmat for Sit-ups can increase the demand on the stomach muscles by opening up the abdominal region.  By butterflying the feet and using an Abmat we try to restrict the use of the hips during a Sit-up; however, sometimes athletes are still able to lift and drive up with the hips.

Today's WOD:
Thrusters 2-2-2-2-2-2-2

Then...
For time:
200 Sit-ups

Tip of the Day: Hydrate
With summer just around the corner, everyone should be increasing the amount of water they drink in a day.  Whenever you use the bathroom, check your urine and make sure its clear, not yellow!  If you have a hard time drinking enough water throughout the day, carry a plastic gallon jug around with you and drink up.  Hydrating can also aid in recovery from WODs.  If you're one of those who doesn't bring water with them to classes (you know who you are), you should think twice, especially as our days get warmer! DRINK WATER! DRINK WATER! DRINK WATER!

Yesterday's WOD Board:

Monday, May 23, 2011

“Failure is simply the opportunity to begin again, this time more intelligently."
-Henry Ford

Above: Texas in the house today!  The boys pose for  picture with our Lonestar visitor.

Today's WOD:
"2011 CrossFit Games Regional Workout 1"
For time:
1000m Run
30 HSPUs
1000m Row


Congratulations to all that were able to stand on their hands today, including Joy (pictured to the left)!  At 57 years old, she leaves her excuses at home and always gives every WOD 100%.  So, the next time you think you "can't" do something... just think of Joy and do it! 

Sometimes the hardest part of a Handstand Push-up is being comfortable with being upside down.  So proud of the all around effort at the box today and everyday.  Keep up the great work athletes!

You can rest assured you will be seeing more of the CrossFit Games Regional Workouts in the coming weeks, including some awesome Affiliate/Team WODs.  We want you to experience the workouts we will be doing during the Northern California Regional on June 3, 4, and 5th!  As more information about the event is released I will post it on the blog.  There is a rumor that Regionals will be streamed online, so stay tuned!


Saturday's WOD Board:

Saturday, May 21, 2011

Enjoy your weekend!

"Difficulties are meant to rouse, not discourage. The human spirit is to grow strong by conflict." 
-William Ellery Channing

Above: Kurt (pictured above) loves to call out Taryn, his sister-in-law, when there is a picture of her on the blog... Well, this one is for you, Taryn!

Today's WOD:
Partner Workout (Teams of 2)
AMRAP in 15 minutes of:
250m Row
10 Thrusters (135/95 lbs.)


Yesterday's WOD Board:

Friday, May 20, 2011

Mummies had Heart Disease...

"The princess, who died in her 40s, probably would have eaten a diet rich in vegetables and fruit and with limited servings of meat. The researchers also noted that wheat and barley were dietary staples during this period of ancient Egypt...
-Mary Elizabeth Dallas of MSN Health

Above: Post "Murph" recovery on the parking bump! 

Today's WOD:
"DT"
5 rounds for time:
12 Deadlifts (155/105 lbs.)
9 Hang Power Cleans (155/105 lbs.)
6 Push Jerk (155/105 lbs.)

Mummies had Heart Disease:  they should've ate more meat and less wheat!
One of our athletes, Sarah, sent me a link to a very interesting MSN Health article, Scans of Egyptian Mummies Show Heart Disease was Ancient Malady, that was posted a few days ago.  It highlighted findings that suggest Egyptian Mummies suffered from coronary artery disease, too.  A disease that has been viewed as a "modern day" development.

"Overall, it was striking how much atherosclerosis we found," Dr. Gregory S. Thomas, director of nuclear cardiology education at the University of California, Irvine, and co-principal investigator of the study, said in a news release from the European Society of Cardiology.

"We think of atherosclerosis as a disease of modern lifestyle, but it's clear that it also existed 3,500 years ago," he said. "Our findings certainly call into question the perception of atherosclerosis as a modern disease."

One of the mummies studied was a princess of noble blood and at the age of 40, she would have needed bypass surgery.

The princess, who died in her 40s, probably would have eaten a diet rich in vegetables and fruit and with limited servings of meat. The researchers also noted that wheat and barley were dietary staples during this period of ancient Egypt and that tobacco and trans-fats were still unknown.

The interesting part is that they mention towards the end of the article that food/nutrition may have played a role in coronary artery disease; however they don't mention the wheat and barley as the source. They say it may have been the meat, butter, and cheese!  Meat? Robb Wolf would probably refute that argument.  I for one have definitely experienced both diets: the Caveman diet, rich in meat, veggies, fruit, and good fats; the Egyptian diet, rich in dairy, grains, wheat, and meat.  One diet made me feel good, the other made me feel okay.  I think I'll stick to my feel good meats and veggies! Caveman or Egyptian... you choose!

Yesterday's WOD Board:

Thursday, May 19, 2011

Shoes Around the Box

“Just don't give up on trying to do what you really want to do. Where there is love and inspiration, I don't think you can go wrong.”
-Ella Fitzgerald


Above:  What covers your feet during WODs?

Today's WOD:

"Murph"
For time:
Run 1-mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1-mile

Partition the Pull-ups, Push-ups, and Squats however you like.

Shoes, Shoes, and Vibrams:  CrossFit and Footwear
If you've ever taken a second to look at your fellow 808ers' footwear during WODs, you'd notice that many wear what we call "minimalist" shoes.  Meaning the footwear has minimal cushioning and support, so that the athlete is able to simulate "barefoot training".  The benefit of minimalist shoes/barefoot training is that your lower extremities (toes, feet, ankles, and calves) will become much stronger, since you aren't relying on shoes for support!

Hold on!  Don't go run to the store and buy Vibrams!  What's "good" for your feet maybe a more gradual change, like Nike Free Run +2, Nike Free 3.0s or Inov-8 f-lite 230/f-lite 195's!  A new shoe from New Balance and Vibram offers your the Vibram sole without the Vibram look.  If you're ready for Vibrams, then I suggest something like the Komodo Sports, which is made for cross-training.  When you do get a pair of minimalist shoes try to increase the work in them gradually, because your feet and legs may not be used to less cushioning and less support.

Another type of shoe that we like to use in CrossFit is Olympic Lifting shoes.  They lie on the opposite end from Minimalist shoes!  Oly Shoes are designed to enhance stability in the feet and legs through extra support.  The bottoms of Oly Shoes are sitting on a wedge that lifts the heel up for a more natural Squat, OHS, Jerk, Clean, Snatch, etc.  Oly Shoes can be pricey, but last a few years, so if you can afford to purchase a pair it would be helpful on our Strength days!  My favorite are the 2011 Rogue Weightlifting Shoes from Rogue Fitness.

Now, as for the color of your shoes and your shoe-laces... You might want to ask some of the more style savvy athletes at our box (you know who they are... bright shoelaces, bright shoes).  But, if you want my opinion, I like black shoes with black laces! :)

Yesterday's WOD Board:

Wednesday, May 18, 2011

CrossFit Oakland in the house!

"Stand up to your obstacles, You'll find they haven't half the strength you think they have."
-Dr. Norman Vincent Peale

Above:  CrossFit Oakland athletes Lydia (top row, far left) and Manwell (top row, 2nd from left), stopped by for a WOD. The will be competing on CF Oakland's affiliate team at Regionals, so we'll definitely be seeing more of them in a few weeks!

Today's WOD:
5 rounds for time:
40 Double-Unders
30 Box Jumps (20")
20 KB Swings (53/35 lbs.)


Injuries and R.I.C.E.
Injuries are a part of sport, including CrossFit.  While CrossFit is safe, injuries can occur while working out--pulling a muscle, bruising a bone, blisters, etc.  A good acronym to remember when you are injured, especially if you have soft tissue damage or swelling is R.I.C.E.  

"Rest" - Rest will promote healing.  Listen to your body.
"Ice" - Ice for 15-20 minutes.  The more air tight the bag of ice, the better!  Place the ice bag right on the skin and use an ACE bandage to apply a little pressure.  After 15-20 minutes, remove the ice bag, wait another 20 minutes, and ice again for another 15-20 minutes.
"Compression" - Compression will help reduce swelling.  Use an ACE bandage to apply compression, but not to the point of throbbing.  Reducing inflammation will help you heal faster.
"Elevation" - Elevate the injured area, especially if you want to control swelling.  Rule of thumb when elevating is to have the injured area rest above the level of the heart.  You can use a pillow to help achieve this.


Yesterday's WOD Board:

Tuesday, May 17, 2011

Thank Yous and Testimonials

"Love the moment, and the energy of that moment will spread beyond all boundaries."
-Corita Kent

Above: Get comfortable with the UNCOMFORTABLE!

Today's WOD:
21-18-15-12-9-6-3 rep rounds for time:
Sumo Deadlift High Pull (75/55 lbs.)
Wall Ball Shots (20/14 lbs. to 10 ft.)

Yesterday, I received a beautifully written "Thank You" card from one of our very own athletes, Ceronda.  Ceronda joined us only a month ago, but has been seeing improvement in both her fitness and body composition.  She has been a pleasure to coach and a supportive member during WODs.  I want to take the time and share what she wrote, because it is very inspiring.  In fact, this has inspired me to start a section on our website for "testimonials", so feel free to write/email me your stories (elyse@808crossfit.com).  Here's what the card said:

Dearest Coach Elyse,

I wanted to take some time in writing, to express my sincere gratitude for making the choice to open CrossFit 808.  For some time, I've been searching for an activity that would uplift my spirits and push me beyond my own limits.  I tried running, paddling, swimming, surfing... you name it, i probably did it!  But, nothing has compared to what I have experienced at CrossFit.

As you already know, CrossFit is a challenge.  Everyday, I am tasked with overcoming a "WOD wall" that seems to get taller and taller as each day goes by.  At times, I am filled with anxiety as I make my journey down Pu'uhale Road.  There are days when a "little voice" tells me to turn around and head back home.  Then in an  instant, I am brought back to reality and continue my way back to the box.  I have learned, throughout my life that there is opposition in all things and more often than not, we are our greatest opponents.

With the passing of my grandma, the illnesses that exist in my family and the challenges that life seems to present just at the "right time"; CrossFit 808 has uplifted my spirit and reminded me of a hope that I could only obtain through my savior and redeemer--Jesus Christ.  It might seem far-fetched, but your staff, my CrossFit 808 brothers and sisters, and your spirit has changed my life in a way that tests my character, my patience and my endurance.

Thank you, thank you, thank you Coach Elyse!

Aloha,
Ceronda

Yesterday's WOD Board:

Monday, May 16, 2011

Rest Days and Double WODs

“Anyone can give up, it's the easiest thing in the world to do. But to hold it together when everyone else would understand if you fell apart, that's true strength.”
-Unknown

Above:  Joseph gets his knees to his elbows during the 2nd half of Today's WOD!  As the coaches explained, today, there is a big difference in Knees to Elbows and Knees to Triceps/Armpits.  Great job, Joseph!

Today's WOD:
Back Squat
3-3-3-3-3


Then...
For time:
10 Front Squats (155/105 lbs.)
20 Knees to Elbows
8 Front Squats (155/105 lbs.)
16 Knees to Elbows
6 Front Squats (155/105 lbs.)
12 Knees to Elbows
4 Front Squats (155/105 lbs.)
8 Knees to Elbows
2 Front Squats (155/105 lbs.)
4 Knees to Elbows

Rest Days and Double WODs
Rest Days are important.  Let me repeat that... Rest Days are very important!  If you want to be stronger and better, you need your rest.  Continued work with no rest days will be noticeably less effective and your intensity during WODs will drop, since your brain and body are hammered.  This weekend, I "PR'd" my 1-RM Back Squat and 1-RM Shoulder Press by 5 pounds coming off a Rest Day!  As a competitive CrossFitter, rest can be hard to swallow, but I've learned over the years that it is crucial to being successful.  Sometimes my body will tell me I need a Rest Day, like if I feel mentally or physically drained; other times my rest is scheduled, like if I trained hard for 3-days.  I recommend to our athletes either a 5 days ON, 2 days OFF schedule, or a 3 days ON, 1 day OFF, 2 days ON, 1 day OFF schedule--because both of these fit a week perfectly.

video

Recently, I've also been asked a lot of good questions about my truing and "Double WODs".  I love the eagerness and excitement, however, for most athletes, Double WODs are not recommended, mainly because you cannot maintain intensity and risk overtraining/injury.  Doing more than one workout a day becomes effective only for athletes who are/will be competing at a CrossFit competition, like the CrossFit Games.  In CrossFit competitions, athletes/teams are required to perform anywhere from 2-3 workouts a day for 3 days.

The programming you see in our box is given much thought and we as coaches want to make sure we are developing well-rounded athletes.  Sometimes you will see us program a strength, then have you finish the class with a met-con.  Other days there is just a met-con.  Once in a while, we will program 2 workouts with a rest in between.  Keep in mind, especially when you come in for your WOD, doing one WOD and giving it everything you've got is better than doing 2-3 WODs with half the intensity.  Think quality, not quantity. Get some!

Saturday's WOD Board:

Saturday, May 14, 2011

Don't wait... a better life is within reach!

‎"I am only one, but still I am one. I cannot do everything, but still I can do something. And because I cannot do everything I will not refuse to do the something that I can do." 
-Helen Keller

Above: Hoku, pictured above, and his bother, Mike, both have made huge strides in a few months at our box.  They will both be leaving us at the end of the month.  Hoku will be moving to San Francisco at the end of the month.  Mike is going into the Navy.  Make sure you give them plenty of aloha in these next could of weeks!  We will surely miss the both of them!

Today's WOD:
"Nancy"
5 rounds for time:
400 M Run
15 Overhead Squats (95/65 lbs.)

What's your hold up?
The other day, while I waited in line at the pharmacy, I observed some very sick people around me: a female in her 30's was just out of the hospital (she still had her ER band on her wrist); a man in his 40's had very swollen ankles and could barely walk; and the other guy could barely walk to the counter to pick-up his prescription. Three different situations, but the one thing they had in common was that they were all overweight.  I had a feeling of remorse overwhelm me, because a part of me wanted to hand them my business card and say, "I can help you feel better and keep you away from the pharmacy."  

As I drove home, I thought about the lack of knowledge in personal fitness and nutrition that existed in the world.  CrossFit and Paleo are not the end all, cure all to the hundreds of illnesses and diseases out there; but, CrossFit and Paleo have proven to be a great combination in keeping you healthy and fit, which also means you'll stay away from the pharmacy.  I am not a doctor, but what I prescribe is very valuable.  I can change your life and teach you how to live healthier.  Yes, you will have to work for it and no, it doesn't happen overnight.  But, if you give me a 30-days of your life... I can change it for the better!  So, what are you waiting for?

Yesterday's WOD Board:

Friday, May 13, 2011

HARD WORK!

"The happiness of your life depends on the quality of your thoughts." 
-Marcus Aelius Aurelius


Above: Loved watching Lawrence tear through the Chest to Bar Pull-ups in his awesome shirt... "Hard work beats talent, when talent doesn't work hard." Great reminder for our athletes to always work hard in CrossFit and life.  Great job to everyone who got through today's 20 minute AMRAP, especially after yesterday's "brutal" WOD.

Today's WOD:
AMRAP in 20 minutes:
5 Chest to Bar Pull-ups
10 Wall Ball (20/14 lbs.)
15 KB Swings (53/35 lbs. - 10')


A few announcements:
Parking - If you've attended a 8:30am or Noon class you know that parking can get a little tricky! Luckily, our neighboring tenants have been gracious enough to let us park in their stalls for the hour.  Well, I've got good news - I got word yesterday, that the open lot in the back (that is normally gated closed) will be converted to a parking lot!  The will be lining the lot in the coming month and it should be open soon after.

Paleo Challenge winners - Although anyone and everyone who chooses to follow the Paleo Plan is a winner in my book, we haven't forgotten about you Challenge participants and will announce the winners soon.

June 1st, 2nd, 3rd, 4th, and 6th - Our coaching staff and a few of our athletes will be up in San Jose, representing CrossFit 808 in the Northern California Regional.  Instead of closing the box for those days, we have class leaders that will help out.  The schedule will (most likely) be modified to 6am, 4pm, 5pm, and 6pm for June 1st-3rd.  Saturday, June 4th will be our normal 9am and 10am. NO KEIKI CLASSES on any of those dates.  Also, during these days, no new/potential members are allowed to attend classes.


Yesterday's WOD Board:

Brutal: 10% Physical, 90% Mental

"Love the moment, and the energy of that moment will spread beyond all boundaries." 
-Corita Kent

Above: Tracy grabbing some air in her Bar-facing Burpees!

Today's WOD:
Thrusters 3-3-3


5 rounds for time:
15 Thrusters
15 Bar-facing Burpees

Today’s WOD was hard… no scratch that… IT WAS BRUTAL!  For one, 5 rounds of anything is just asking for trouble.  Secondly, Thrusters should be on the bottom of a list of things to be coupled with Burpees.  Lastly, 15 reps is not an easy feat--I mean 10 reps… no problem, but 15? Hard to get that unbroken!

We can all agree that CrossFit workouts are hard and leave us on the floor gasping for air making sweat angels when its all over.  Sometimes you will come across a WOD that challenges you physically and tears you apart mentally. But guess what? With that type of workout, like today's WOD, there comes a voice--a voice from your coach, voices from your fellow box mates, and a voice from within.  All these voices are telling you that you are here and you are going to finish!


Taking a quote from CrossFit founder and CEO, Greg Glassman, “The greatest adaptation of CrossFit takes place between the ears.”  CrossFit is not just physical, but mental!  Below, I feature a list of motivational thoughts that one of our athletes, Zach, had posted on his Facebook! I believe this post originated from another CrossFit box, but I can't remember where I've seen it before.  


I hope these words of wisdom provide motivation between your ears!

-Coach Josh


P.S. - Knowing how bad the workout was to me, I noticed a feeling that overcame me today. It may happen all the time, but I think this is the first time I’ve noticed it and analyzed it. Today, I noticed it happened when I looked into your faces as you got ready for the countdown to start the WOD. It was a feeling of empathy (not sympathy)--part respect, part admiration, and commendation for your braveness. My well wishes are always out there for all of you in and out of the box, but especially at 3, 2, 1... GO!

DAILY MOTIVATION: 
1. I will promise to do my best. My best will vary from day to day. From hour to hour. From minute to minute. But in that minute, I will do the very best I can.
2. Lactic acid is my friend. Wind is my friend. Anything that opposes me is actually helping me to become stronger. If I had no opposition, I would be weak.
3. If I can run, I run. If I have to walk, I walk. When I am forced to crawl, I crawl. And then I will rest and do it all again another day.
4. I fear no man, but I fear my workout. If I don’t fear my workout, it isn’t hard enough.
5. I may puke. I may cry. But I will not quit. Ever.
6. I never cheat. There is no honor in cheating. What joy can there be in a victory I did not earn?
7. The workout missed is the opportunity missed. I will not cheat myself out of an opportunity to become a better athlete or person.
8. I will give everything I have and then I will find more.
9. I don’t complain. Complaining is for crybabies. There are 11,232 babies born in the US every day. I will leave the crying to them and soldier on.
10. I will face challenges, spit out results and beg for more. What will you do?

Yesterday's WOD Board:

Wednesday, May 11, 2011

Athlete Profile: Rachel "Lai Lai" Lai

"Winniers never quit and quitters never win."
-Vince Lombardi

 Left: Rachel and Coach Elyse at Makapu'u.  Picture taken in June 2009, before Paleo and before CrossFit!
Right: Rachel doing a WOD in April 2011 after CrossFitting for about 3 months!

"I am so so so proud of my best friend, Rachel, for all that she has accomplished in the last 3 months as well as in life.  Within only a short period of time, she has bettered her fitness level and dramatically changed her body composition through sweat and better nutrition.  

Moreover, she is such a positive influence on those around her and her energy is always felt when she cheers you on during WODs.  I have already received numerous emails from athletes thanking Rachel for her encouragement during their workouts.  The best part is that she doesn't cheer you on just because... but because she really cares and wants to see you do well.  Even when she didn't know a thing about CrossFit at the 2008 NorCal Regionals, she still found a way to motivate me with our 'bet'.  I am so happy she enjoys CrossFit and enjoys being at the box.  I could not ask for a better member and more importantly, friend."  -Coach Elyse


ATHLETE PROFILE: Rachel "Lai Lai" Lai

Hometown:  Born in Hong Kong :)
Age: 28
When did you first start CrossFitting? When Crossfit 808 opened on March 1, 2011.
Favorite WOD: "2011 CF Games Open WOD 11.6" AMRAP in 7 minutes, of: Thrusters (95/65lb) and Chest-To-Bar, with the 3-6-9... rep scheme and "Fran"
Least Favorite WOD: "2011 Open WOD 11.1" AMRAP in 10 minutes, of: 30 Double-Under  and 15 Power Snatch (75/55lb)
Do you Paleo? Yes! I love it and I NEED IT!
Favorite quote: "Winniers never quit and quitters never win." -Vince Lombardi

Tell us about you sports & fitness background:
Played basketball and utlimate frisbee in high school.  More recently, before CrossFitting, I went to a global gym and jogged around kapiolani park periodically.  I also did Insanity for about 40 days.

How did you first get exposed to CrossFit? Take us back to your first WOD... what was it, and how did it feel?
I was introduced to CrossFit by our beloved coach, Elyse, back in 2008, when I accompanied her to the 2008 NorCal Regional in Aromas, California. With very little knowledge of CrossFit, I found myself surrounded by all these amazing and strong athletes.  I didn't know the rules or any of the terms they were saying, but I was very impressed and overwhelmed with all the athletes' performances. I had also made a bet with Elyse (more like a form of encouragement) before we went to Califonia.  The bet was I would quit smoking if she placed in the top 5 at Regionals, since the top 5 athletes would advance to the CrossFit Games. After watching her first day's performance, I knew she would kick butt on the final day, so I smoked my last cigarette and handed her all my cases of cigarettes before we headed to the competition that morning. She placed 4th and haven't smoked since.

My very first WOD was 2 years ago at another CrossFit box. I was very intimidated back then and only did it a couple of times and stopped.

My first WOD at CrossFit 808 was in late February with Lori and Elyse's Mom (Aunty Verna), before the box officially opened.  I remember I used the 15 lbs bar loaded with 2 wooden plates for some lifting, did some KB Swings and walking lunges.  I couldn't walk for the next 2 days!  I then told myself, I had already waited (wasted) 2 years and it was time to get serious and CrossFit for real this time. I have been hooked ever since.

What sort of changes have you seen in your body, health and fitness since starting CrossFit (before/after)?
I first had eczema when I was a little kid. It went away and then came back when I was in college. I went to many different doctors, but they all said there was no cure and to take medicine.  The eczema got so bad that I had to get steroid injections into the affected areas.  Coach Elyse challenged me and my 4 other friends to go on the Paleo Diet last year, and I did it for 30-days.  My ecezema disappeared magically! But, when Thanksgiving and Christmas came around and I started to eat bad again, the eczema also came back.  Now, I am doing Paleo religiously.

"Crossfit has changed my life!" (sounds so dramatic, yeh?) but I am stronger, much fitter and of course... "SEXIER" (*evil laugh and evil eyes*)!  But really, I would never have thought I could do a handstand or a PULL-UP, let alone a chest to bar Pull-up.

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected?
I have become a happier person, since I've been CrossFitting. =)  I also have more confidence and I can tell myself, family, and friends without a doubt that I am CROSSFIT STRONG (hehe).

Please share with us any favorite CrossFit / CF808 moments:
When I was able to do my very first pull up WITHOUT a band, during FRAN! (...it was fun seeing how suprised Coach Elyse and Coach Josh were.)

When I climbed the rope all the way up.

When I watch fellow CrossFit 808 athletes push through every WOD. Their motivation, determination, encouragement and strong minds help inspire me everyday. 

When I see our Crossfit 808 kids WOD!!!!

Any advice for people just getting started?
Don't be intimidated. Give your very best, your 110% for each WOD. Also, don't CHEAT reps or movements and finish the WOD!  And, the moment you think you cannot continue and when you want to stop, pick that damn bar up and keep pushing.  

What are your hobbies, interests and/or talents outside of CrossFit?
I like relaxing on the beach. :) I also love spending quality time with my good friends. I like catching up with my favorite TV shows, like Glee and Grey's Anatomy.  I also like to play video games!

And since I have the opportunity, I'd like to say THANK YOU to my very good friend, Coach Elyse, for our friendship, and for being an awesome coach and role model. Thank you for bringing CrossFit into my life... if not, I would still be the chubby Lai Lai with a damn cigarette between my fingers every 30 minutes!

And thank you to the other 3 coaches... Coach Josh, Coach Cheyne and Coach John. You guys are HOT and awesome!!

And big thanks and hugs for all my fellow Crossfit 808-ers! You guys rock, and let's WOD!

Warm-up WOD:
2 rounds, NOT for time:
Accumulate 60 seconds of L-sit holds on rings
10 Wall Squats
10 Back Extensions
5 Inch Worms


Today's WOD:
For time:
75 Squats
50 Ab-mat Situps
25 Ring Dips
50 Squats
35 Ab-mat Situps
20 Ring Dips
25 Squats
20 Ab-mat Situps
15 Ring Dips

Yesterday's WOD Board:

Tuesday, May 10, 2011

WOD Journals: Measurable and Repeatable

"Don’t ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive."
-Howard Thurman

Above: CrossFit RX in the house! Paul and Dustin came and worked out with our morning class. They are visiting from Atlanta, GA.


Today's WOD:

Deadlifts 5-5-5-5-5


Then...

800 M Run for time

Rest 60 seconds

400 M Run for time

Rest 30 seconds

200 M Run for time


WOD Journals: Measurable and Repeatable



Single modality strength days sometimes disappoint athletes who walk in the door and see those few numbers (1-1-1-1/3-3-3/5-5-5-5-5). While these WODs may not "yet" excite the novice athlete, those seasoned CrossFitters get a chill when they read the white board and cherish the opportunity to get another PR!


Often times on these strength days I hear, "I can't remember (insert: max weight, WOD time, reps) the last time I did this." This is when I stop everyone in class and remind them the importance of recording your daily WOD in a journal or log. There is absolutely no reason not to. Coach Elyse has a giant desk calendar she keeps her plethora of WODs on, Coach Cheyne has a journal that has a page for each individual benchmark WOD, Coach Josh has a log book and an excel spreadsheet, and well... I have a photographic memory. ;)


Measuring your fitness is a huge part of CrossFit, even if you just started and are just trying to get back in shape, you will want to be able to see your progress sometime down the road, I PROMISE!


Did you know Coach Elyse can dead-lift more than 300 lbs, or Coach Josh can push jerk over 260 lbs, and Coach Cheyne did the WOD "Jason" that has 50 muscle-ups in it??? Trust me, their WOD journals didn't always have numbers like this, but keeping track of their progress kept them motivated in their efforts to get faster and stronger.


So now go get a journal and never look back! If you are a digital geek check out beyondthewhiteboard.com or noscrolls.com or just google "crossfit online log" and I bet you will get more options.


Yesterday's WOD Board:


Monday, May 9, 2011

Athlete Profile: Mark Sakamoto

"The true test of a man's character is what he does when no one is watching." 
-John Wooden


"Mark came to us after hearing about CrossFit from his friends and co-workers.  He had a strong fitness background having competed in some previous body-building competitions; however, he had not worked out in about a year when he walked through our doors.  Although, Mark, is very kind and quiet when is at class, he unleashes his fire when he hits a WOD.  His positive attitude, determination, and discipline during workouts as well as the Paleo Challenge are evident in his results.  He not only turned his body into a fat-shedding machine, he also felt better and had more energy!  For someone who travels a lot for work, Mark, does not use that as an excuse for bad nutrition and no exercise.  I can't wait to see the continuing improvements in Mark's capacity as a CrossFitter in the months to come.  I speak for everyone when I say he is a great addition to our box."  -Coach Elyse

ATHLETE PROFILE: Mark Sakamoto
Hometown:  Makakilo
Age:  40
When did you first start CrossFitting?  03/22/2011
Favorite WOD:  Any Strength 
Least Favorite WOD:  Anything with running, but I need to run more and get better at it.
Do you Paleo?  Yes. Just finished the 30 day Paleo Challenge and will continue with it.
Favorite quote(s):  
"The true test of a man's character is what he does when no one is watching." -John Wooden    
"Do or do not, there is no try." -Yoda

Tell us about your sports & fitness background:
From 10 yrs old through college, I swam competitively.  Played water polo in high school. After college, I went to the gym and lifted weights to "stay in shape." I also did some bodybuilding.

How did you first get exposed to CrossFit?  
I thank Katrina and Mike for introducing me to CrossFit.  They answered my many questions, explaining some movements and WODs they had done in the past, encouraging me to try it.  I had not worked out for over a year, getting out of shape and was looking for something different to do.

Take us back to your first WOD... what was it, and how did it feel?  
My first WOD was...For Time:  70 Burpees, 60 sit-ups, 50 KB Swings, 40 pull ups, 30 HSPU.  Of course the WOD was scaled down for me, using much lighter KB and box pushups.  45, 45, 35, 25, 20.  I remember, after the Burpees, I was exhausted, thinking how much more there was left and how the hell am I going to finish.  Upon completing the WOD, I couldn't even move, it felt like I was going to pass out.  It was the hardest thing/workout I'd ever done.

What sort of changes have you seen in your body, health and fitness since starting CrossFit (before/after)?  
Since starting CrossFit and the doing the Paleo challenge, I have a lot more energy, can focus more through out the day, have lost weight/body fat and can sleep better.  I'm more aware of the food I eat because of the Paleo challenge and will have to buy new pants soon, as they can fall off without a belt.

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected?  
I cannot believe how fast my body can change in a month doing CrossFit and the Paleo challenge.  It completely blows my mind how they work together.

Please share with us any favorite CrossFit / CrossFit 808 moments:  
Doing a travel WOD's in my hotel room, feeling the whole floor shake during burpees.  I could only imagine what the downstairs person was saying.

Any advice for people just getting started?  
I just started CrossFit too and still struggle a lot during the WOD's.  Don't give up, keep coming and do the Paleo challenge.

What are your hobbies, interests and/or talents outside of CrossFit?  
I enjoy playing games with my daughter, some cycling, photography, reading, USPSA Practical Shooting and video games.



 Above:  Mark, before the 30-Day Paleo Challenge!

 Above: Mark, after the 30-Day Paleo Challenge!



Today's WOD:
21-15-9 rep rounds for time:
Box Jump (24")
Power Snatch (75/55 lbs.)
Chest to Bar Pull-ups

Saturday's WOD Board: