Monday, December 31, 2012

Schedule Reminder tomorrow: 8:30am, Noon and 5pm!

"Cheers to a new year and another chance for us to get it right." 
-Oprah Winfrey

Today's WOD:
A. In teams of three, complete as many rounds as possible in 15 minutes of:
3 Deadlifts (275/185 lb.)
6 Hand-Release Push-Ups
9 Regional Box Jumps (24"/20")

Rest EXACTLY five minutes, and then...

B. In teams of three, complete as many rounds as possible in 15 minutes of:
5 Pull-Ups
10 Burpees

Schedule Reminder: Wednesday, January 2nd we will be running a modified schedule: 8:30am, Noon, and 5:00pm!

Saturday's WOD Board:


Saturday, December 29, 2012

Group Elements almost full - don't miss your chance at starting 2013 right!

"Are you bored with life? Then throw yourself into some work you believe in with all your heart, live for it, die for it, and you will find happiness that you had thought could never be yours."
-Audrey Hepburn

Today's WOD:
A. Three sets, not for time, of:
Chest to Bar Pull-ups x 10-12 reps
Double-Unders x 40-50 reps
L-sit Hold x 30-45 seconds (accumulate)

B. In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 15 minutes of:
250 meter row
5 Man-Makers


Our next GROUP ELEMENTS is almost at CAPACITY - SIGN UP TODAY!
Do you have a New Year's Resolution to live a better life? Start your CrossFit journey at one of the best affiliate in the state and get a jump start on improving your health and fitness!

For any NEW or interested athletes, successful completion of the Elements program is required in order to participate in our regular CrossFit classes. Group Elements classes occur on Mondays, Tuesdays, and Thursdays at either 7:30am (with Coach Joe) or 7:15pm (with Coach Josh). Attendance at all classes is required to pass. If any session is missed, a private make-up session for $50 must be scheduled with your coach. The Elements program begins Monday, January 7, 2013. Spaces are limited to 10 athletes each session, so don't wait because they fill up fast! To reserve a spot in the next program, please email info@808crossfit.com with the SUBJECT LINE: AM/PM (choose one) Elements Program.

We also offer Private and Shared Private Elements for your convenience. Besides the benefit of more personal coaching, you also have more flexibility in scheduling Private and Shared Private Elements. If you are an experienced CrossFitter or have completed an Elements-like program at another CrossFit Affiliate please contact us for your options.

****Schedule Reminder****
Monday, December 31st: 8:30am, 10:00am and Noon
Tuesday, January 1st: CLOSED!
Wednesday, January 2nd: 8:30am, Noon, and 5pm

Yesterday's WOD Board:

Friday, December 28, 2012

“You bring out the best in yourself by looking for the best in others.”
-Gene Bedley

Today's WOD:
A. Six sets of:
Power Clean + Clean
Rest as needed

B. Back Squat
* Set 1 - 5 reps @ 70%
* Set 2 - 3 reps @ 80%
* Set 3 - 1 rep @ 90%
* Sets 4 - Max reps @ 90%
Rest 2-3 minutes between sets.

C. 3 rounds for time of:
30 KB Snatches (15l/15r) 53/35 lbs.
25 Wall Balls (20/14# to 10 ft.)

Yesterday's WOD Board:

Thursday, December 27, 2012

"One of the things I learned the hard way was that it doesn't pay to get discouraged. Keeping busy and making optimism a way of life can restore your faith in yourself."
-Lucille Ball
Above: Annabelle rockin' her new CrossFit 808 tee!
Today's WOD:
A. Three sets, not for time, of:
15' Rope Climb x 2 ascents
Alternating Pistols x 12-16 reps
Toes to Bar x 12 reps

B. 6 sets of:
Hang Snatch + Snatch
Rest 2-minutes

C. Complete as many rounds and reps as possible in 6 minutes of:
12 Toes to Bar
12 Kettlebell Swings (70/53 lbs)
12 Box Jumps (24")

Next GROUP Elements Program begins Monday, January 7, 2013!
Do you have a New Year's Resolution to live a better life? Start your CrossFit journey at one of the best affiliate in the state and get a jump start on improving your health and fitness!

For any NEW or interested athletes, successful completion of the Elements program is required in order to participate in our regular CrossFit classes. Group Elements classes occur on Mondays, Tuesdays, and Thursdays at either 7:30am (with Coach Joe) or 7:15pm (with Coach Josh). Attendance at all classes is required to pass. If any session is missed, a private make-up session for $50 must be scheduled with your coach. The Elements program begins Monday, January 7, 2013. Spaces are limited to 10 athletes each session, so don't wait because they fill up fast! To reserve a spot in the next program, please email info@808crossfit.com with the SUBJECT LINE: AM/PM (choose one) Elements Program.

We also offer Private and Shared Private Elements for your convenience. Besides the benefit of more personal coaching, you also have more flexibility in scheduling Private and Shared Private Elements. If you are an experienced CrossFitter or have completed an Elements-like program at another CrossFit Affiliate please contact us for your options.

****Upcoming Scheduling Reminders - For number purposes, please let us know which class you'll attend on Facebook page or blog. Thanks!****

Monday, December 31st: 8:30am, 10:00am and Noon
Tuesday, January 1st: CLOSED!
Wednesday, January 2nd: 8:30am, 10:00am and Noon

Yesterday's WOD Board:

Wednesday, December 26, 2012

New Elements Program on the loose!

"Respect a man, and he will do all the more."
-John R. Wooden



Above: New group of Elements on the loose, please introduce yourself to any new athlete and as always make sure they know the rules! ;)

Today's WOD:
A. Bench Press
* Set 1 - 6 reps
* Set 2 - 4 reps
* Set 3 - 2 reps
* Set 4 - 6 reps
* Set 5 - 4 reps
* Set 6 - 2 reps
Rest 3 minutes between sets

B. Four sets of:
Weighted Chin-ups x 6-8 reps
(weight if possible, or bodyweight only if that rep range is ambitious for you without additional weight)
Rest 90 seconds
Weighted Prone Plank Hold x 60-75 seconds
(use chains or stack plates on your back)
Rest 90 seconds 

C. Row or Run for 15 minutes @ 75-80%


Next GROUP Elements Program begins Monday, January 7, 2013!
Do you have a New Year's Resolution to live a better life? Start your CrossFit journey at one of the best affiliate in the state and get a jump start on improving your health and fitness!

For any NEW or interested athletes, successful completion of the Elements program is required in order to participate in our regular CrossFit classes. Group Elements classes occur on Mondays, Tuesdays, and Thursdays at either 7:30am (with Coach Joe) or 7:15pm (with Coach Josh). Attendance at all classes is required to pass. If any session is missed, a private make-up session for $50 must be scheduled with your coach. The Elements program begins Monday, January 7, 2013. Spaces are limited to 10 athletes each session, so don't wait because they fill up fast! To reserve a spot in the next program, please email info@808crossfit.com with the SUBJECT LINE: AM/PM (choose one) Elements Program.

We also offer Private and Shared Private Elements for your convenience. Besides the benefit of more personal coaching, you also have more flexibility in scheduling Private and Shared Private Elements. If you are an experienced CrossFitter or have completed an Elements-like program at another CrossFit Affiliate please contact us for your options.

****Upcoming Scheduling Reminders - For number purposes, please let us know which class you'll attend on Facebook page or blog. Thanks!****

Monday, December 31st: 8:30am, 10:00am and Noon
Tuesday, January 1st: CLOSED!
Wednesday, January 2nd: 8:30am, 10:00am and Noon

Monday's WOD Board:

Monday, December 24, 2012

12 days of Christmas!

“Enjoy the little things, for one day you may look back and realize they were the big things.”
-Robert Brault

Above: Merry Christmas everyone! Hope you all have a very blessed holiday.
Today's WOD:
"12 Days of Christmas - CrossFit Invictus Style"
For time (perform the movements to the tune of “12 Days of Christmas”):
1 – 200 Meter Run
2 – Power Cleans (135/95 lbs.)
3 – Ring Dips
4 – Dumbbell Ground to Overhead (45/30 lbs.)
5 – Burpees
6 – Toes to Bar
7 – Hand Release Push-ups
8 – Regional Style Box Jumps (24"/20")
9 – Kettlebell Swings (70/53 lbs.)
10 – Pull-ups
11 – Front Squats (135/95 lbs.)
12 – Shoulder to Overhead (135/95 lbs.)

On the first day of Christmas, my CrossFit coach gave to me: 1-100m Run.
On the second day of Christmas, my CrossFit coach gave to me: 2-Power Cleans, 1-100m Run.
On the third day of Christmas, my CrossFit coach gave to me: 3-Ring Dips, 2-Power Cleans, 1-100m Run.
On the fourth day of Christmas, my CrossFit coach gave to me: 4-DB GTO, 3-Ring Dips, 2-Power Cleans, 1-100m Run.
On the fifth day of Christmas, my CrossFit coach gave to me: 5-Burpees, 4-DB GTO, 3-Ring Dips, 2-Power Cleans, 1-100m Run.


****Upcoming Scheduling Reminders - For number purposes, please let us know which class you'll attend on Facebook page or blog. Thanks!****
Christmas Eve, Monday, December 24th: 8:30am, 10:00am and Noon
Christmas Day, Tuesday, December 25th: CLOSED!

8:30am: Danny, Ken, Charlie, Adam, Jesse, Bob K., Charlotte, Joy K., Tiffany, Lori, Shyla, Alicia, Marsha, and Peedi (14)
10:00am: Nate Silva, Vic, Ryan Scott, Steve O., Steve R., Sydney, Sarah, Jade, Ingrid, Moani, Debbie, Shanelle, Jennifer, Christine, Kristi, and Pup (16)
Noon: Mia, Jackie, Nicole, Brie, Joanna, Chelli, Iris, Andrea, Sokheng, J. Mata, Bush, Matt, Nate B., Jason, and Mana (15)

Saturday's WOD Board:


Saturday, December 22, 2012

NEW CrossFit 808 Strength Wraps have arrived!

"Christmas waves a magic wand over this world, and behold, everything is softer and more beautiful."
-Norman Vincent Peale


Today's WOD:
In teams of two, complete as many rounds as possible in 10 minutes of:
5 Power Cleans (155/105 lbs.)
5 Burpees

Rest EXACTLY five minutes, and then:

In teams of two, complete as many rounds as possible in 10 minutes of:
10 Wall Balls (20/14 lbs. to 10 ft.)
10 Regional Style Box Jumps (24″/20″)


****Upcoming Scheduling Reminders - For number purposes, please let us know which class you'll attend on Facebook page or blog. Thanks!****
Christmas Eve, Monday, December 24th: 8:30am, 10:00am and Noon
Christmas Day, Tuesday, December 25th: CLOSED!

8:30am: Danny, Ken, Charlie, Adam, Jesse, Bob K., Charlotte, Joy K., Tiffany, Lori, Shyla, Alicia, Marsha, and Peedi (14)
10:00am: Nate Silva, Vic, Ryan Scott, Steve O., Steve R., Sydney, Sarah, Jade, Ingrid, Moani, Debbie, Shanelle, Jennifer, Christine, Kristi, and Pup (16)
Noon: Mia, Jackie, Nicole, Brie, Joanna, Chelli, Iris, Andrea, Sokheng, J. Mata, Bush, Matt, Nate B., Jason, and Mana (15)

Yesterday's WOD Board:

Friday, December 21, 2012

"It is Christmas in the heart that puts Christmas in the air."
-W.T. Ellis

Today's WOD:
A. Take 20 minutes to build to a heavy Clean & Jerk

B. Three rounds for time of:
Row 500 Meters
10 Power Clean & Push Jerk (135/95 lbs)
20 Chest-to-Bar Pull-Ups

Yesterday's WOD Board:

Thursday, December 20, 2012

"May Peace be your gift at Christmas and your blessing all year through!"
-Unknown

Today's WOD:
A. Take 15 minutes to build to 85-90% of your 1-RM Snatch

B. Complete as many rounds and reps as possible in 12 minutes of:
15 Deadlifts (155/105 lbs.)
15 Deficit Push-ups (hands on 25# plates)
15 Box Jumps (24/20")

Yesterday's WOD Board:

Wednesday, December 19, 2012

“Too many people overvalue what they are not and undervalue what they are. ”
-Malcolm S. Forbes

Today's WOD:
A. Three sets, not for time, of:
Rebounding Box Jumps x 10-12 reps
Unbroken Pistols x 4-6 reps each leg
Unbroken Toes to Bar x 10-12 reps

B. Front Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
Sets 4-8 – 3 reps @ 80-85%
Rest 2 minutes between sets.

C. Three sets for times of:
Run 800 Meters
Rest 2 minutes

Yesterday's WOD Board:

Tuesday, December 18, 2012

"You need to be aware of what others are doing, applaud their efforts, acknowledge their successes, and encourage them in their pursuits. When we all help one another, everybody wins."
-Jim Stovall

Above: What do you do when there's a big class and the athlete out number the rowers? PARTNER WOD! Let the bodies hit the floor! Fun times at the 8:30am class!
Today's WOD:
A. For max reps (one set):
Strict Handstand Push-ups
Weighted Pull-up (55/35 lbs. plate + belt)
60 seconds of Double Unders

B. 6 sets of:
Power Clean + Push Jerk (build heavy)
Rest 2-minutes

C. 3 sets each for time, of:
500m Row
15 Burpees over the hurdle
Rest 2-minutes

Yesterday's WOD Board:

Monday, December 17, 2012

Don't forget to RSVP for the Christmas Eve Classes!

"Go into the world and do well. But more importantly, go into the world and do good."
-Minor Myers Jr.


Today's WOD:
A. Every minute, on the minute, for 8 minutes:
Snatch x 2 reps

B. Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
*Sets 4-8 – 2 reps @ 87-90%
Rest 2 minutes between sets.

C. Three rounds for time:
15 Pull-Ups
20 Kettlebell Swings (53/35 lbs.)
40 Double-Unders

Next Elements Program begins Monday, January 7, 2013! Sign-up today, space is limited!
Do you have a New Year's Resolution to live a better life? Start your CrossFit journey at one of the best affiliate in the state and get a jump start on improving your health and fitness!

For any NEW or interested athletes, successful completion of the Elements program is required in order to participate in our regular CrossFit classes. Group Elements classes occur on Mondays, Tuesdays, and Thursdays at either 7:30am (with Coach Joe) or 7:15pm (with Coach Josh). Attendance at all classes is required to pass. If any session is missed, a private make-up session for $50 must be scheduled with your coach. The Elements program begins Monday, January 7, 2013. Spaces are limited to 10 athletes each session, so don't wait because they fill up fast! To reserve a spot in the next program, please email info@808crossfit.com with the SUBJECT LINE: AM/PM (choose one) Elements Program.

We also offer Private and Shared Private Elements for your convenience. Besides the benefit of more personal coaching, you also have more flexibility in scheduling Private and Shared Private Elements. If you are an experienced CrossFitter or have completed an Elements-like program at another CrossFit Affiliate please contact us for your options.

Saturday's WOD Board:

Friday, December 14, 2012

Today's WOD:
A. Build to a heavy Muscle Snatch
(shouldn’t take more than 5 sets)

B. Take 15 minutes to build to a heavy Snatch

C. Four sets of:
Deadlifts x 4-5 reps
Rest 60 seconds
Strict Toes to Bar x 6-8 reps @ 3010
Rest 60 seconds

Yesterday's WOD Board:

Thursday, December 13, 2012

CrossFit Christmas Wish List!

“Real integrity is doing the right thing, knowing that nobody’s going to know whether you did it or not.”
-Oprah Winfrey


Today's WOD:
A. Three sets of:
Jerk Balance Practice x 3 reps (climb in weight)
Rest 2-minutes

B. Take 15 minutes to build to a heavy Jerk.

C. Five rounds for time of:
50 Double-unders
10 Push Jerk (185/125 lbs.)
Rest 1-minute

Wondering what to get your CrossFit junkie for Christmas? Well, I'll let you in on some functional CrossFit gifts!
  • Custom Reebok Oly Lifters or Nanos
  • Reebok CrossFit Apparel
  • CrossFit 808 wrist wraps ($25)
  • CrossFit 808 Tees ($20-25)
  • Voodoo Floss Band for Mobility ($24): http://www.roguefitness.com/voodoo-floss-bands.php
  • Rehband Knee Sleeves ($34-$39): http://www.jackalsgym.com/store.aspx?cat_id=RH
  • Rogue Fitness Apparel
  • Paleo Recipe books
  • Pure Pharma Omega-3 ($35), D3 ($15), and M3 ($25).
  • Progenex ($59.95-$69.95)
  • Rock Tape ($20)
Yesterday's WOD Board:

Wednesday, December 12, 2012

Today's WOD:
A. Front Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
Sets 4-6 – 2 reps @ 85%
Rest 2 minutes between sets.

B. Males
12-9-6 rep rounds for time:
185 lb Front Squat
Muscle-ups

Females
9-7-5 rep rounds for time:
125 lb Front Squat
Muscle-up

C. Run 10-minutes at your own pace.

Yesterday's WOD Board:

Tuesday, December 11, 2012

Today's WOD:
A. Three sets, not for time, of:
Handstand Walk x 10-15 Meters
Muscle-Ups x 3-6 reps
Kettlebell Snatch x 8-10 reps each arm

B. Six sets of:
Hang Clean + Power Clean + Jerk
(perform from high hang – keep chest vertical)
Rest 2 minutes

C. Complete as many rounds and reps as possible in 6 minutes of:
10 Kettlebell Swings (70/53 lbs.)
10 Pull-Ups

Yesterday's WOD Board:

Monday, December 10, 2012

Magnesium: The vital, but overlooked mineral!

“The heart of human excellence often begins to beat when you discover a pursuit that absorbs you, frees you, challenges you, or gives you a sense of meaning, joy, or passion.”
-Terry Orlick

Above: Magnesium is a vital mineral, but often overlooked. Lucky for you, I don't overlook the benefits of Magnesium and now for the first time in the state of Hawaii, you can purchase Pure Pharma's M3. CrossFit 808 is the only Hawaii distributor for all the Pure Pharma products: Omega-3 ($35), Vitamin D ($15), and Magnesium ($25)! And, yes, I use all three products daily! After all, its the ATHLETE'S CHOICE, right? 
Today's WOD:
A. Every minute, on the minute, for 10 minutes:
Hang Snatch + Snatch @ 75-85% of 1-RM Snatch

B. Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
Sets 4-8 – 3 reps @ 85-87%
Rest 2 minutes between sets.

C. Every minute, on the minute, for 6 minutes:
10 Wall Balls (20/14 lbs. to 10 ft.)
10 Toes to Bar

The Benefits of Magnesium:
According to the expert on the Paleo Diet, Robb Wolf, "Magnesium is critical to a dizzying number of enzymatic reactions in our bodies, magnesium has influence in blood clotting, energy production, muscle contraction, and nerve transmission." 

Most humans are deficient in Magnesium, even the "recommended daily allowance" is way under what our ancestral diets included. More realistic amounts of daily Magnesium intake should be around 1,200 - 2,000 mg. Most of you are probably well under 500 mg a day.

Since Magnesium can be aid in muscle recovery and has a natural relaxing effect, I enjoy taking my Pure Pharma M3 right after dinner, so I have a more deep and comfortable sleep. Stop by CrossFit 808 today to pick up your supply of M3 and all your other favortie Pure Pharma products!


****Upcoming Scheduling Reminders - For number purposes, please let us know which class you'll attend on Facebook page or blog. Thanks!****
Christmas Eve, Monday, December 24th: 8:30am, 10:00am and Noon
Christmas Day, Tuesday, December 25th: CLOSED!

New Year's Eve, Monday, December 31st: 8:30am, 10:00am and Noon
New Year's Day, Tuesday, January 1st: CLOSED!

Saturday's WOD Board:

Saturday, December 8, 2012

“It is amazing what you can accomplish if you do not care who gets the credit.”
-Harry S. Truman

Today's WOD:
A. For Max Reps:
2 Minutes of Shoulder to Overhead (185/125 lbs)
Rest 4 minutes
2 Minutes of Shoulder to Overhead (155/105 lbs)
Rest 4 minutes
2 Minutes of Shoulder to Overhead (135/95 lbs)

B. 3 Minutes of Rowing for Max Meters
Rest exactly 2 minutes, and then . . .

For time:
75 Pull-Ups (ladies – 60 pull-ups)
Row 1000 Meters

****Upcoming Scheduling Reminders - For number purposes, please let us know which class you'll attend on Facebook page or blog. Thanks!****
Christmas Eve, Monday, December 24th: 8:30am, 10:00am and Noon
Christmas Day, Tuesday, December 25th: CLOSED!

New Year's Eve, Monday, December 31st: 8:30am, 10:00am and Noon

New Year's Day, Tuesday, January 1st: CLOSED!

Yesterday's WOD Board:

Friday, December 7, 2012

"Learn to limit yourself; to content yourself with some definite work; dare to be what you are and learn to resign with a good grace all that you are not; and to believe in your own individuality."
-Henri-Frederic Amiel Philosopher


Today's WOD:
A. Three sets, not for time, of:
Rebounding Box Jumps x 10-12 reps
Unbroken Pistols x 4-6 reps each leg
Unbroken Toes to Bar x 10-12 reps

B. Back Squat
5-3-1-1-1

C. Three sets of:
Weighted Hip Extensions x 6-8 reps @ 4022
Rest 60 seconds
Strict Toes to Bar x 6-8 reps @ 3010
Rest 60 seconds

Yesterday's WOD Board:

Thursday, December 6, 2012

Mobility Clinic on Saturday!

"Remember, if Christmas isn't found in your heart, you won't find it under a tree."
-Charlotte Carpenter



Above: Like father, like son!

Today's WOD:
A. Three sets, not for time, of:
Unbroken Muscle-Ups x 3-6 reps
Unbroken Double-Unders x 30-40 reps
Unbroken Strict Handstand Push-Ups x Max reps

B. Every minute, on the minute, for 20 minutes:
Hang Clean + Clean
Minutes:
1-2 @ 50% of 1-RM Clean
3-4 @ 60%
5-8 @ 70%
9-12 @ 75%
13-16 @ 80%
17-20 @ 85-90%

Mobility Clinic on Saturday, December 8th at 2:30pm - 4:00pm. Sign-up at the gym on the sheet on the counter! Please bring a lacrosse ball with you - they can be purchased at any local sporting good store. Cost of this clinic is $20. But, free for Unlimited Members and 50% off for the rest of our members. 

Yesterday's WOD Board:

Wednesday, December 5, 2012

Santa and his elves!

"Christmas is not a time nor a season, but a state of mind. To cherish peace and goodwill, to be plenteous in mercy, is to have the real spirit of Christmas." 
-Calvin Coolidge




Above: I think I need to take more trips! I returned to the gym today and found it had been magically cleaned and organized by Santa and his elves this past weekend. I am speechless and in awe of how AWESOME the box looks thanks to these selfless coaches and members. Coach Josh, Coach Cheyne, Rome, Dennis, and Brie: THANK YOU from the bottom of my heart. This is by far one of the best gifts ever! I can't imagine how much work you guys put into cleaning those hard to reach places and tough to clean equipment. I hope you know how appreciative I am of your efforts. PHENOMENAL job!

Today's WOD:
A. Front Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
Sets 4-8 – 5 reps @ 75-80%
Rest 2 minutes between sets.

B. Two sets for times of:
100 Double-Unders
75 Kettlebell Swings (24/16 kg)
50 Push Press (75/53 lbs)
Rest 5 minutes

Yesterday's WOD Board:

Tuesday, December 4, 2012

“Don't fear failure so much that you refuse to try new things. The saddest summary of life contains three descriptions: could have, might have and should have.”
-Louis E. Boone

Today's WOD:
A. Three sets, not for time, of:
Handstand Push-ups x 10-12 reps
L-Sit x 30 seconds
15′ Rope Climb x 1-2 ascents

B. Six sets of:
Hang Clean + Push Press + Jerk
(perform from high hang – keep chest vertical)
Rest 2 minutes

C. Two sets of:
GHD Sit-ups x 15-20 reps

Yesterday's WOD Board:




Monday, December 3, 2012

"Always do right - this will gratify some and astonish the rest."
-Mark Twain 

Above: Kyla got to meet and train with this stud, Josh Bridges. Josh is an animal and is going to crush the 2013 Games season. I cannot wait to watch him in action! TEAM BRIDGES!
Above: Kyla got to hangout and talk with the 2010 Champ, Kris Clever, at the USAW American Open! Kris competed in the 63 kg weight class.
Today's WOD:
A. Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
Sets 4-8 – 3 reps @ 85%
Rest 2 minutes between sets.

B. Every 30 seconds, for 5 minutes, complete:
Hang Snatch x 1 rep
(perform from just above the knee)

C. Three sets for max reps of:
30 seconds of Pull-Ups
30 seconds of Rest
30 seconds of Burpees
30 seconds of Rest

Just a reminder: NO Kids class tomorrow, Tuesday, December 4th! Kids class will resume on Thursday, December 6th! See you then studs!

Saturday's WOD Board:

Saturday, December 1, 2012

"It is our attitude at the beginning of a difficult task which, more than anything else, will affect It's successful outcome."
-William James


Today's WOD: 
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then three rounds of:
5 Pull-ups
10 Push-ups
15 Squats

Yesterday's WOD Board:

Friday, November 30, 2012

USAW American Open 2012

"In order to succeed, you must first be willing to fail."
-Anonymous


Today's WOD:
A. Take 15 minutes to build to today’s 1-RM Snatch

B. Take 15 minutes to build to today’s 1-RM Clean

C. 4 sets of:
Front Squat x 1 rep (heavy)
Rest 2 minutes

Yesterday's WOD Board:

Thursday, November 29, 2012

Today's WOD:

A. Three sets, not for time, of:
Chest to Bar Pull-ups x 10-12 reps
Double-Unders x 30 reps
L-sit Hold x 30 seconds (accumulate)

B. AMRAP in 15-minutes, of:
10 Burpees
15 Wall Balls (20/14 lbs. to 10 ft.)
20 Regional Style Box Jumps (24"/20")

C. Three sets of:
Glute-Ham Raise x 6-8 reps @ 3011
Rest as needed

Yesterday's WOD Board:
Will be posted when I get back.

Wednesday, November 28, 2012

Today's WOD:
A. Four sets of:
Jerk Balance Practice x 3 reps (climb in weight)
Rest 2-minutes

B. Six sets of:
Split Jerk x 1 rep @ 80-90%
Rest as needed

C. Every minute on the minute for 12-minutes:
2 Unbroken Touch & Go Power Cleans
2 Muscle-ups or 5 Ring Dips

Yesterday's WOD Board:

Tuesday, November 27, 2012

"Life isn’t about finding yourself. Life is about creating yourself." 
-George Bernard Shaw



Today's WOD:
A. Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 1 rep @ 95%
* Set 5 – 1 rep @ 100%
* Set 6 – 2 reps @ 95%
Rest 3 minutes between sets.

B. Every minute, on the minute for 20-minutes:
4 Power Snatches
8 Kettlebell Swings (70/53 lbs.)

C. 3 sets of:
GHD Sit-ups x 15-20 reps
Rest as needed

Attention CrossFit 808 Keikis and Parents: No KEIKI (kids) Class on Thursday, November 29th and Tuesday, December 4th. Coach Elyse will be competing in California this weekend. We will however have the Saturday Keiki Class with Coach Shay!


Yesterday's WOD Board: