Monday, April 30, 2012

Train like the team!

"Coming together is a beginning. Keeping together is progress. Working together is success."
-Henry Ford


Train like the TEAM Week (Day 1):
Today's WOD:
A. 20-minutes to build a 1-RM Snatch.


B. Build-up a heavy Hang Power Clean


C. For time:
1500m Row
30 Alternating One-legged Squats
20 Hang Power Cleans (225/135)

Saturday's WOD Board:

Saturday, April 28, 2012

Kat and Amber at the South Central Regional!

“Your work is to discover your world and then with all your heart give yourself to it.” 
-Buddha

Above: Kat and Amber rocking their Rogue Fitness UMEDA gear at the South Central Regional in San Antonio, TX! Love these 2 girls and glad they were doing the scouting report for our team. As of today, there are only 19 days till the Nor Cal Regional! Its going to be awesome. Your team is training very hard!
Today's WOD:
3 rounds for time, of:
400m Run
30 KB Swings (70/53 lbs.)
30 Pull-ups
30 Hand Release Push-ups


19 days till the Nor Cal Regional!


CrossFit 808 Hoodies are...
SOLD OUT! Well, we've got a few XS still in stock. But, don't worry if you haven't got yours yet, I will put another order in early next week, so please let me know if you want one and what size (XXS, XS, S, M, L, XL, or XXL). This will make ordering much easier for me. 

The hoodies are printed on American Apparel fleeces, they are naturally a more fitted style of hoodies, for example Coach Joe normally likes an American Apparel Large Tee, rocks an XL hoodie. More examples: Coach Josh is rocking a L, Coach Kyla is rocking a medium, and I'm rocking a small.


Yesterday's WOD Board:

Friday, April 27, 2012

Another Elements in the books!

"I've worked too hard and too long to let anything stand in the way of my goals. I will not let my teammates down and I will not let myself down."
-Mia Hamm



Today's WOD:
20 minutes to find a 1-RM Clean and Jerk.


For time:
500m Row
21 Clusters (95/65 lbs.)
500m Row
15 Clusters
500m Row
9 Clusters


20 days till Regionals!


Yesterday's WOD Board:

Thursday, April 26, 2012

Happy first birthday, Mason!

"May you live all the days of your life." 
-Jonathan Swift

Above: Happy first birthday, Mason Szymanek! There is no other person that Coach Kyla wants to practice her buddy carry with! Thanks for being a great example to all the adults that think the Paleo Diet is hard. You rock and we all love you very much. Hope you have a wonderful day off with your dad.
Today's WOD:
Push Press
Strict Toes to Bar


3 rounds for time, of:
21 Wall Balls (20/14 lbs to 10 ft)
21 Toes to Bar


Yesterday's WOD Board:

‎"The principle is competing against yourself. It's about self improvement, about being better than you were the day before." 
-Steve Young


Today's WOD:
6 sets of:
Snatch Complex


3 rounds for time, of:
10 Overhead Squats (135/95 lbs.)
50 Double-Unders

Yesterday's WOD Board:

Tuesday, April 24, 2012

"If you are going to doubt something, doubt your limits."
-Don Ward

Above: Zip-up hoodies should be in by the end of this week! The 808 hoodie is printed on American Apparel fleeces.

Today's WOD:
Gymnastics Warm-up: Muscle-ups


Power Clean Ladder (155/105 lbs.)
1 Power Clean the 1st minute
2 Power Cleans the 2nd minute
3 Power Cleans the 3rd minute
...continue for 15-minutes. 
If you do not complete a round, start at 1 the following minute and work your way back up until time expires.

DO MORE: 23 days till Regionals!

Yesterday's WOD Board:

Monday, April 23, 2012

"With the new day comes new strength and new thoughts."
-Eleanor Roosevelt

Above: Chris from San Diego, came to WOD with us while on the island this week!
Today's WOD:
Back Squat
Dumbbell Row


"Mary" Intervals:
4 sets of:
AMRAP in 3-minutes, of:
5 Handstand Push-ups
10 Alternating Pistols
15 Pull-ups
Rest 90 seconds between sets.

24 days till Regionals!


Yesterday's WOD Board:

Saturday, April 21, 2012

Individual Regional WODs

‎"You find that you have peace of mind and can enjoy yourself, get more sleep, rest when you know that it was a one hundred percent effort that you gave - win or lose." 
-Gordie Howe



Today's WOD:
Skills Set:
Handstand Push-ups
One-legged Squats
Double-Unders


AMRAP in 20 minutes of:
10 Power Cleans (135/95 lbs.)
10 Hand Release Push-ups
400m Run
In 2-person teams, with one person running and the other working on the Power Cleans and Push-ups.

Yesterday's WOD Board:
Will be posted soon.

Friday, April 20, 2012

Regional WODs announced!

"The team workouts are designed to punish the weakest link. In Workout 2, a slow team member can hold back the progress of the entire team. Over the course of six workouts, a collection of specialists will fall behind a collection of generalists."
-The 2012 Reebok CrossFit Games




Today's WOD:
4 sets of:
DB/KB Walking Lunges x 20 steps


2 rounds for time, of:
500m Row
25 Barbell Thrusters (45/33 lbs.)
15 Pull-ups


Yesterday's WOD Board:
Will be posted soon.

Thursday, April 19, 2012


"Experience tells you what to do; confidence allows you to do it."
-Stan Smith

Above: Where did you find rest in yesterday's WOD?

Today's WOD:
4 sets of:
Deadlifts x 4-6 reps


7 rounds of:
Every 3 minutes complete:
400m Run
12 Toes to Bar

Yesterday's WOD Board:
Will be posted soon.

Wednesday, April 18, 2012

"You can't get much done in life if you only work on the days when you feel good." 
-Jerry West

Above: Zay-zay, Mahea's and Haku's beautiful little girl, rocking the 808 shirt! She's only 8 months, but fills that shirt out pretty well. Can't wait to train her when she's 5!

Today's WOD:
6 sets of:
Hang Clean + Clean


"Gwen"
(badass WOD from CrossFit New England)
15-12-9 for heaviest load, of:
Unbroken Power Clean and Jerks

Yesterday's WOD Board:

Tuesday, April 17, 2012

Tamalpais CrossFit in the house!

"If it wasn't hard, everyone would do it. It's the hard that makes it great."
-Tom Hanks

Above: Meshelle, owner of Tamalpais CrossFit in San Rafael, California, her husband Chad, and their friends joined us last week while they were on their birthday vacation to the islands! We're so glad they came and WODed at our box! It was a pleasure having their crew, and we'll be seeing them in May for Regionals.
Today's WOD:
15-minutes to build a 5 rep weighted pull-up.


"Angie"
For time:
100 Pull-ups
100 Hand Release Push-ups
100 Sit-ups
100 Squats
See June 22, 2011.

Yesterday's WOD Board:

Monday, April 16, 2012

“You don’t get what you want, you get what you are.”
-Serena Dyer


Today's WOD:
3 sets of:
Back Squats x 8-10 reps


AMRAP in 12 minutes, of:
21 Sumo Deadlift High Pulls (95/65 lbs.)
15 Wall Balls (20/14 lbs. to 10 ft.)
9 Burpees

Saturday's WOD Board:

Saturday, April 14, 2012

10,000 meters of rowing!


‎"Individual commitment to a group effort -- that is what makes a team work, a company work, a society work, and civilization work."
-Vince Lombardi

Above: Like I promised... here's the final draft of the Regional T-shirt and Tank-top design! Thanks to everyone who pre-orderd their gear. For those who didn't, I ordered a few extras, but priority will go to those who pre-ordered.
Today's WOD:
"Row, row, row your C-2..."
In teams of 3 persons, switching every 250 meters, row 10,000 meters for time.

Yesterday's WOD Board:

Friday, April 13, 2012

The weekly CrossFit Games Update Show!

‎"Be faithful to that which exists nowhere else except in yourself, thus making yourself indispensable.”
-Andre Gilde


Today's WOD:
Skills Set:
Muscle-ups
Double-Unders
Handstand Push-ups


3 rounds for max reps, of:
45 seconds KB Swings (70/53 lbs.)
15 seconds Rest
45 seconds Burpees
15 seconds Rest
45 seconds Push Press (95/65 lbs.)
15 seconds Rest


Don't forget to pre-order your Regional shirts, tanks, and hats!


Sign-up sheet for pre-orders is on the cubby holes, by the parking passes. The sample Flex-fit hats are in the box next to the sheet. All proceeds will benefit the team as they represent us at the Northern California Regional on May 18, 19, and 20th!


Sizing: T-shirts are MEN's American Apparel Poly Cotton, Tank-tops are MEN's American Apparel Poly Cotton. The hats come in 2 styles: FlexFit (S/M or L/XL) and Trucker (one size fits all).




Yesterday's WOD Board:

Thursday, April 12, 2012

My grandma's meatloaf turns Paleo!

"Sorrow is the mere rust of the soul. Activity will cleanse and brighten it."
-Samuel Johnson


Above: Mark from Foundation CrossFit in Washington has been in this week to WOD with us bright and early at the 6:00am class! Good to have you, Mark.

Today's WOD:
Front Squats 1-1-1-1-1


50-35-20 rep rounds for time, of:
Wall Balls (20/14 lbs. to 10 ft.)
Box Jumps (24"/20")


Buy-out: 50 Plate Sit-ups with Ab-mat

My grandma's meatloaf Paleo-style:
I grew up to my grandmother's cooking! Everything from tonkatsu to sweet 'n sour spare ribs to meatloaf. These days, since I've been on the Paleo Diet, I have been trying to turn some of my favorite grandma dinners into Paleo meals. Here's my version of her meatloaf.

Ingredients:
3 lbs. ground beef (A'ala Meat Market)
4 cloves of garlic crushed
1 onion chopped
2 stalks of celery chopped
1 carrot grated
1/2 a bell pepper chopped

1 cup of almond meal
3 large local eggs (Kalei Eggs)
1 can organic tomato paste (Whole Foods)

1 teaspoon sea salt
3 teaspoons basil
1 teaspoon marjoram
black pepper to taste

Low sodium bacon (Whole Foods)

Directions:
  1. Pre-heat your oven to 350 degrees.
  2. Prep all of your veggies (garlic, onion, celery, carrot, and bell pepper): wash, crush, chop, and/or grate! Put them to the side in the bowl.
  3. Put your ground beef in a large mixing bowl. Add almond meal, eggs, tomato paste, and spices.
  4. Mix well with your hand.
  5. Add veggies and continue to mix well.
  6. Put your ball of meatloaf in a glass pan and shape it into "half a log".
  7. Line your low sodium bacon on top your meatloaf.
  8. Put in the oven and cook for 60-75 minutes.
Yesterday's WOD Board:

Wednesday, April 11, 2012

Send your team to Regionals!

‎"Be faithful to that which exists nowhere else except in yourself, thus making yourself indispensable.”
-Andre Gilde


Above: As you all know, your team is heading to the Northern California Regional next month. I can tell you that they are working their butts off to represent CrossFit 808 and all of you. The limited edition Regional shirt and tank-top will be sold for $25 and the hats $15! All proceeds will go towards the athletes of the CrossFit 808 team. Pre-ordering for the shirts starts... right now! Please post style (tank or tee), sizes, and quantities on the blog or on the CF808 Facebook page! Note: the design on the shirts pictured above has not been finalized. I will post the finalized shirt when it is available! 

Today's WOD:
Push Press 3-3-3-3-3


(Met-con from the great Coach CJ Martin at CrossFit Invictus, I had something else programmed, but follow his blog religiously and saw this WOD!)
3 rounds for time, of:
10 Deadlifts (275/185 lbs.)
15 Ring Dips
30 Double-Unders

Yesterday's WOD Board:

Tuesday, April 10, 2012

Visitors in the house!

“Hard work spotlights the character of people. Some turn up their sleeves. Some turn up their noses, and some don’t turn up at all.”
-Sam Ewing

Above: If you've been to the box this week, you'll see a bunch of visiting CrossFitters! For many in the mainland, it is Spring Break and that means vacation to Hawaii. You guys have been doing a great job in making all of our visitors feel at home, and I appreciate it! Chivas and Lynzee from Torrance, California, train at CrossFit 310. Chivas' sister Tiffany Fujimoto played for the University of Hawaii Wahine Basketball team back when Coach Kyla was just a freshmen. Small world! 
Today's WOD:
For time:
800m Run
Then...
10 rounds:
10 Knees to Elbow
10 Hug-a-twinky
Then...
800m Run


Buy-out: 50 KB Swings (70/53 lbs.) for time.

Yesterday's WOD Board:

Monday, April 9, 2012

Recap of the Open at 808! Video by Ronnie!

‎"A champion is someone who gets up when he can't."
-Jack Dempsey

Above: Check out this cool video, Veronica "Ronnie", put together of our gym throughout the 2012 Reebok CrossFit Games Open! Thank you for videoing and editing this video! Oh the journey we all took through those 5 weeks. Awesome job everyone!

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


AMRAP in 10 minutes, of:
30 Overhead Squats (135/95 lbs.)
In remaining time as many rounds as possible:
7 Burpees
7 Pull-ups

The week of Regionals and our Class Schedule: Just a heads up gang, as your fellow box-mates (and coaches) prep for the upcoming Nor Cal Regionals in San Jose, I want you guys to plan your workout schedules for that week, too. At this point, because all of your coaches will be gone that week, we plan on being closed Thursday, Friday, Saturday, and Monday. I will still post workouts you can hit at the park or beach! Note that this is a tentative schedule and there might be changes (depending on Coach Grant's and Coach Cheyne's availability).

Saturday's WOD Board:

Saturday, April 7, 2012

Paleo Shirts are back in stock!

“If we do something good long enough it becomes a habit.”
-Siridyal Kaur

Above: The Keiki CrossFitters and their coach post WOD!

Today's WOD:
Deadlifts 5-5-5-5-5


4 rounds for time, of:
20 Wall Balls (20/14 lbs.)
20 KB Swings (53/35 lbs.)
400 meter Run

Limited supply of Paleo shirts are back in stock! Get yours today!
Congratulations to all of our 50-day Paleo Challengers! We reprinted our Paleo Re-evolve shirt/tanks, so if you want one come on in and get it.

Jon and Brady are our Paleo Challenge food journal winners. They both win a free shirt! Thank you both for being so great and posting your meals on the blog. You both look like you definitely got the hang of the Paleo Diet/Lifestyle. Also, shout-out to Will Shen for all of his awesome picture posts on Facebook! Will came to our box with prior CrossFit experience and a solid figure, but after this 50-day challenge, his body composition has definitely changed! He is a lean machine! I hope you all will continue to follow the Paleo Lifestyle post-challenge, because bigger changes will still be seen.

Yesterday's WOD Board:

Friday, April 6, 2012

Happy Good Friday!

“Failure defeats losers, failure inspires winners.” 
-Robert T. Kiyosaki

video
Above: Jamie does "Barbara" with her injured foot. She recently had a minor procedure to remove a cyst. Not to worry, she is on the fast track to a full recovery.

Today's WOD:
"Barbara"
5 rounds, each for time, of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3-minutes

Yesterday's WOD Board:
Will be posted soon.

Thursday, April 5, 2012

There's something about Mary!

"You can write a thousand lists and make a million vision boards, but if you don’t clearly feel what you want to experience, it will never truly manifest into form."
-Gabrielle Bernstein

Above: Kyla, Mary, and Brie hanging at the box. I still remember the first time Mary stopped by the box. She had seen Kyla earlier in the day (they were both working at Radford High School at the time), and noticed how fit Kyla looked. One thing led to another and Mary popped in that afternoon. I told Mary to come try a week of CrossFit free and so she did as well as her daughter, Brie. That's when it all began for the both of them...
Today's WOD:
Overhead Squats 5-5-5-5-5


500m Row for time (sprint)
Rest 3-minutes, then...
21-15-9 rep rounds for time, of:
Deadlifts (225/155 lbs.)
Overhead Squats (135/95 lbs.)


There's something about Mary:
As many of you have witnessed, there is something about Mary's determination during WODs that fires you up! Whether it is her shoe-less box jumps, her farmer girl toughness, or her ability to scale a 15' rope effortlessly, there is just something about Mary.

When the time came to register for the 2012 Reebok CrossFit Games Open, I knew I had to get Mary to register for the Masters competition. Frankly, I knew she was one of the top 60+ females in the world and I wanted her to see that. So, after talking it over with Brie, we decided Brie would register her. Well, being on a college student budget, Brie realized she really only had enough extra cash to register one person. Being the beautifully kind daughter that she is, she registered her mother.

As the weeks of Open passed, workout after workout, Mary proved to herself (mainly because the rest of us knew how awesome she already was) that she was very capable of kicking some butt in CrossFit! Mary finished 6th in the world after 5 workouts, and never placed below 20th in any of the workouts. Although her "manager" Brie, had to do all the score inputting and registering, we can officially say, Mary Schwing is going to the 2012 Reebok CrossFit Games in July! Congratulations, Mary, and thank you, Brie! 

Holiday Schedule for Good Friday, April 6th: Noon, 4pm, 5pm, and 6pm (plus the AM and PM Elements class)!

Yesterday's WOD Board:
Will be posted soon.

Wednesday, April 4, 2012

Last day of the 50-day Paleo Challenge!

‎"Whatever you are, be a good one."
-Abraham Lincoln

Above: Will (left) was one of our 50-day Paleo Challengers! As fit as Will was when he came to our box, the Paleo Challenge definitely transformed his body! He is not only leaner and meaner, but he's been smashing WODs! Great job, Will, and keep posting all those awesome Paleo meals!

Today's WOD:
Skills Set:
L-sit Hold
Handstand Walk
Rope Climbs


5 rounds for time, of:
20 meter Overhead Plate Lunges (45/25 lbs.)
21 Burpees

Yesterday's WOD Board:

Tuesday, April 3, 2012

Coach Joe takes the board at CrossFit West Chester!

“Failure defeats losers, failure inspires winners.”
-Robert T. Kiyosaki

Above: Coach Joe takes the board at CrossFit West Chester! Even though he's miles and miles away on family vacation, he is still getting in his workouts and kicking butt! We all can't wait for the Szymanek ohana to return home, but until then travel safely and enjoy.
Today's WOD:
Shoulder Press 3-3-3-3-3


3 rounds for time, of:
75 Double-Unders
50 Box Jumps (24"/20")
25 Push Press (115/75 lbs.)

Holiday Schedule for Good Friday, April 6th: Noon, 4pm, 5pm, and 6pm (plus the AM and PM Elements class)!

Yesterday's WOD Board: