Tuesday, February 28, 2012

Wrap it up!

"Love never fails; Character never quits; and with patience and persistence; Dreams do come true."
-Pete Maravich

Above: Wondering what to do with your new PT band? Well K-star, the mobility guru, shares some ides! Wrap it up and wrap it tight!

Today's WOD:
20 minutes to find a 1-RM Snatch.

3 rounds for time, of:
300m Row
20 Wall Balls (20/14 lbs.)
10 Pull-ups

The 2012 CrossFit Games Open at CrossFit 808: 
This week the Open WOD will be programmed for our regular classes on Thursday. We will also still be holding our Saturday Night Open WOD event.
  • We will hit the Open Workout of the Week on Thursday as the WOD for all classes - If you plan on being validated during a class you must sign-up for a class time (this is only for registered athletes, all others can just come to the class). Post the class time you intend on coming to for Thursday's Open Workout on the gym sign-up sheet or on our Facebook page.
  • Saturday Night Lights - Everyone is invited to either cheer on or participate in the Open WOD (you do not have to be registered to participate). Saturday Night Lights will begin at 4:00pm. Please sign-up on the sheet at the box or on our Facebook page - note if you are a registered athlete or not. Athletes will be assigned a heat and notified of their heat assignment upon arrival on Saturday. Please DO NOT show up before 4:00pm, the first heat will not begin till 4:30pm, so you'll have plenty of time to warm-up (Coach Elyse has to workout at some point, too)!
  • Important Information about the next cycle of our Elements Program and Free Intro Classes: 
  • No Free Intro Class till Saturday, March 31st! We will be postponing our Free Saturday Intro Class till the end of the CrossFit Games Open, so if you are interested in trying out our gym please email and sign-up for March 31st. The next Elements cycle will begin the week following, so April 3rd. We will offer both the AM and PM session.
Yesterday's WOD Board:
Will be posted soon.


  1. Feb 28th- day 14
    PreWOD- walnuts, coconut milk
    PostWOD- protein and recovery shake
    Breakfast- Eggs, turkey bacon, Canadian bacon, kale, walnuts, coconut milk,frozen grapes, coffee, fish oil
    Lunch- lean beef burger, eggs, turkey bacon, manoa lettuce, almonds, Okinawan sweet potatoe fries
    Dinner- ribeye, kale, mushrooms, Okinawan sweet potatoe fries, fish oil
    Dessert- paleo pumpkin pie

  2. Post wod- Progenex
    B- Steak, fried egg, zuchinni, bell peppers and sauerkraut
    L- Steak with zuchinni and bell peppers
    D- Everyday paleo Ginger citrus chicken (boneless skinless chicken thighs, kale, red pepper, mushrooms, cabbage)

  3. 29th
    Two bananas with almond butter
    chicken wings with hot sauce
    paleo stew with veggies and steak, okinawan sweet potato fries
    4 dates with almonds
    pumpkin with coconut milk and seasoning

    4 dates with almonds and bacon
    chicken with coconut milk and curry
    eggplant with tomato marinara sauce

  4. 2/28/12 - Day 14...
    B - 3 eggs scrambled, half avocado, 3 bacon (uncured, low-salt), 3 mini Paleo banana muffins.
    L - Paleo stir fry (organic ground beef, zucchini, kale, spinach, onions, olives, spices), half sweet potato, 2 chunks pineapple, 32g dark chocolate (16g 88% Endangered Species, 16g 70% 365 brand).
    D - 7oz chicken breast (EVOO, salt, Mrs.Dash), kale/spinach salad (EVOO), 1 chunk pineapple.
    S - almonds, 30g dark chocolate (85% Lindt), half apple w/ almond butter.