Friday, August 31, 2012

Elements, Paleo Challenge, and Labor Day Party!

“Patience will achieve more than force. ”
-Edmund Burke


Today's WOD:
A. Gymnastics Skills Set:
Kettlebell Snatch x 8-10 reps
Skin the Cat x 4-6 reps
Strict Toes to Bar x 8-10 reps

B. 21-18-15-12-9-6-3 rep rounds, of:
Ground to Overhead with a Plate (45/25 lbs.)
5 Burpees + 30 Double Unders

A recap of all the announcements from the last few days:
The next ELEMENTS Program (VII) starts on September 10th, please sign-up ASAP:  
For any NEW or interested athletes, successful completion of the Elements program is required in order to participate in our regular CrossFit classes. The cost of the 4 week program is $155 (cash or check, due at your first class). Elements classes occur on Mondays, Tuesdays, and Thursdays at either 7:30am (with Coach Joe) or 7:00pm (with Coach Josh). Attendance at all 12-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 re-cycles every 5 to 6 weeks (the next one starts on Monday, September 10, 2012). Please reserve your spot in the next Elements Program by emailing us at info@808crossfit.com and put in the subject line: AM or PM (choose one) ELEMENTS ATHLETE.

50-day Paleo Challenge coming to you on September 11th! Sign-up today!
Its that time to look better naked! 50-day Paleo Challenge will start on September 11th and finish on October 30th, just in time to celebrate Halloween with a few pieces of chocolate. The full breakdown about the Paleo Diet as well as the rules for the challenge will be given on Thursday, September 6th at 5:00pm with Coach Josh. The buy-in is $25 (yes, shirt is included). If we get 50 athletes signed up by this Friday, we'll have a party on Labor Day, Monday, September 3rd, at the box from Noon - 6pm! Email Coach Josh to sign-up for the challenge: josh@808crossfit.com.

Its a Labor Day PARRRRTAY!! SUNDAY, September 2, 2012 from 4:00pm - 10:00pm: 
Come hangout and celebrate a bunch of milestones with us on Labor Day! In light of our upcomming 50-day Paleo Challenge, the food theme will be "Cheat meal" potluck-style! CrossFit 808 will be providing the pizzas and hot dogs, please sign-up and bring pupus and sides (i.e. chips and dip, vegetable platters, fruit platters, salad, korean bbq, manapua, wings, desserts, etc.). Also, B.Y.O.B and coolers. Please RSVP and let us know how many of you are coming by emailing (elyse@808crossfit.com), Facebook, or blog comments.

HOLIDAY CLASS SCHEDULE on Labor Day, Monday, September 3rd: 10:00am, 11:00am, and Noon!

Yesterday's WOD Board:
Will be posted soon.

Thursday, August 30, 2012

Labor Day "Cheat Meal" PARTY!

“The trouble with not having a goal is that you can spend your life running up and down the field and never score.” 
-Bill Copeland



Today's WOD:
A. Front Squats

B. 5 sets of:
In 2-minutes, complete:
300m Row
Max Pull-ups
Rest 2-minutes

Its a PARRRRTAY: SUNDAY, September 2nd from 4:00pm - 10:00pm!!
What: Come hangout and celebrate a bunch of milestones with us on Labor Day! In light of our upcomming 50-day Paleo Challenge, the food theme will be "Cheat meal" potluck-style! CrossFit 808 will be providing the pizzas, please sign-up and bring pupus and sides (i.e. vegetable platter, fruit platter, wings, desserts, etc.). Also, B.Y.O.B and coolers.
When: SUNDAY, September 2nd from 4:00 - 10:00pm!
Where: at the box

Please RSVP and let us know how many of you are coming by emailing (elyse@808crossfit.com), Facebook, or blog comments. 

Yesterday's WOD Board:
Will be posted soon.

Wednesday, August 29, 2012

New Elements Program begins September 10th!

"All things are difficult before they are easy."
-Thomas Fuller


Today's WOD:
A. Gymnastics Skills Set:
Toes to Bar
Overhead Weighted Pistols
Roll to Candlestick

B. For time:
15 Thrusters (135/95 lbs.)
200m Run
20 Thrusters (95/65 lbs.)
400m Run
30 Thrusters (65/45 lbs.)
800m Run


The next ELEMENTS Program (VII) starts on September 10th, please sign-up ASAP:
For any NEW or interested athletes, successful completion of the Elements program is required in order to participate in our regular CrossFit classes. The cost of the 4 week program is $155 (cash or check, due at your first class). Elements classes occur on Mondays, Tuesdays, and Thursdays at either 7:30am (with Coach Joe) or 7:00pm (with Coach Josh). Attendance at all 12-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 re-cycles every 5 to 6 weeks (the next one starts on Monday, September 10, 2012). Please reserve your spot in the next Elements Program by emailing us at info@808crossfit.com and put in the subject line: AM or PM (choose one) ELEMENTS ATHLETE.

If the group Elements Program does not fit your schedule, but you'd still like to be a part of our gym, we also offer private Elements. Please email info@808crossfit.com with the subject line: PRIVATE Elements athlete.

Yesterday's WOD Board:

Tuesday, August 28, 2012

50-day Paleo Challenge: September 11th - October 30th!

“My friends are my estate.”
-Emily Dickinson





Today's WOD:

A. Five sets of:
Clean x 1.1
Rest 20 seconds
Tall Box Jump x 1.1.1
Rest 2-3 minutes

B. Back Squat
* Set 1 – 5 reps @ 80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Set 4 – 10 reps @ 70-75%
* Set 5 – 8 reps @ 75-80%
* Set 6 – 6 reps @ 80-85%
* Set 7 – 4 reps @ 85-90%
Rest 2 minutes between sets.

C. 3 sets, not for time, of:
GHD Sit-ups x 15-20 reps

50-day Paleo Challenge coming to you on September 11th! Sign-up today!
Its that time to look better naked! 50-day Paleo Challenge will start on September 11th and finish on October 30th, just in time to celebrate Halloween with a few pieces of chocolate. The full breakdown about the Paleo Diet as well as the rules for the challenge will be given on Thursday, September 6th at 5:00pm with Coach Josh. The buy-in is $25 (yes, shirt is included). If we get 50 athletes signed up by this Friday, we'll have a party on Labor Day, Monday, September 3rd, at the box from Noon - 6pm! Email Coach Josh to sign-up for the challenge: josh@808crossfit.com.

Yesterday's WOD Board:
Will be posted soon.

Monday, August 27, 2012

CrossFit 808 takes home 1st in both Individual and Team!


“Let us be grateful to people who make us happy - they are the charming gardeners who make our souls blossom.”
-Marcel Proust


Today's WOD:

5 sets of:
Snatch x 1.1
Rest 2 minutes

10 sets of:
Strict Press
(building on last week)

AMRAP in 8 minutes, of:
200m Run
10 Hand Release Push-ups
20 yard Bear Crawl
10 Hand Release Push-ups
20 yard Bear Crawl


A message from your coach:
Wow! What an amazing day! Can we say 808 sweep? 4 out of our 4 teams finished in the top 12!  Moreover, 2 of our teams finished in the top 6 and our top team (Team 3) had an overall time of 21:42, the next best team 44:11! DO MORE! On the Individual side of the Showdown, Coach Josh, had a stellar performance, finishing in 2nd place! I am so proud of him! I could not have taken home 1st place if it weren't for him pushing me through each workout and keeping my mindset positive.

Huge thank you to Gabe Amey, owner and manager of Hawaii VA Loans, for all his hardwork as well as the team at Hawaii VA Loans for a phenomenal event. Putting an event on like the Showdown, especially with the large growth in participants, takes months of preparation, effort, and time. I am so very grateful! The entire CrossFit 808 nation is grateful! Thank you!

To the judges and Head Judge Coach John: You guys have a tough job (judging is not easy), but I can honestly say you were all top notch and very consistent throughout the day - just like your leader.

To the volunteers: This event could not have happened without all your hardwork and I am always appreciative for everyone who volunteers their time. Thank you! 

To all the CrossFit 808 athletes that competed for us: You guys were all absolutely amazing! I could not be more proud of the performances I watched. You guys represented your box very well! To have all finished in the top 12 speaks volume for the consistency of our athletes. You guys have worked hard over the past few weeks and it paid off. I hope this local competition motivates you to get better for more upcoming events and the Games season.

Finally, to the CrossFit 808 nation... THANK YOU! THANK YOU! THANK YOU! I LOVE YOU GUYS! Everything I do, I do to make you guys proud, and I speak for all of our athletes that competed, when I say, you guys make the difference during the competition when the going gets tough. Hearing your voices at the very moment my mind is telling me to put the bar down or stop moving, pushes me to grab one more rep and one more rep and one more rep. I hope you guys had a blast at the event! Thank you guys for giving up your Sunday to support your box. You make 808 one of the best boxes in the state!

Always,
Coach E


Saturday's WOD Board:


Saturday, August 25, 2012

2012 Hawaii VA Loans Showdown tomorrow!


“Be daring, be different, be anything that will assert integrity of purpose and imaginative vision against the play-it-safers...”
-Cecil Beaton

Above: The rig for the Showdown is up and ready for some action tomorrow! Team Event #1 set to kick off at 9:30am at St. Louis High School's football field.

Today's WOD:

Every minute, on the minute, for 9 minutes:
Clean x 3 reps
Minutes 1-3 = 75-80% of 1-RM
Minutes 4-6 = 80-85% of 1-RM
Minutes 7-9 = 85-90% of 1-RM


In partners, complete the following for time:
100 Double-Unders (buy-in)
Then...
10 (each)OH Standing Lunges (45/25 lbs.)
20 Burpee Box Jumps (20")
30 Overhead Squats (95/65 lbs.)
40 KB Swings (53/35 lbs.)
50 Pull-ups
40 KB Swings (53/35 lbs.)
30 Overhead Squats (95/65 lbs.)
20 Burpee Box Jumps (20")
10 (each) OH Standing Lunges (45/25 lbs.)

Yesterday's WOD Board:



Friday, August 24, 2012

“When two are of one mind, their strength can cut gold.”
-Chinese Proverb



Today's WOD:

Gymnastics "Goat" Session: Take 12 minutes to practice three gymnastics skills of your choice.

Take 15-minutes to build a heavy 1-RM Jerk.

5 rounds for time, of:
5 Deadlifts (275/185 lbs.)
10 Burpees


Yesterday's WOD Board:

Thursday, August 23, 2012

“The least initial deviation from the truth is multiplied later a thousandfold.”
-Aristotle


Today's WOD:
Front Squat
3 reps @ 80% of 1-RM
2 reps @ 85-90%
1 rep @ 90-95%
5 reps @ 60%
5 reps @ 65%
5 reps @ 70%
5 reps @ 75%
5 reps @ 80%
Rest 2 minutes between sets.


Three rounds for time of:
Row 500 meters
Run 400 meters


Important Announcement for the CrossFit 808 Hawaii VA Loans Showdown Teams: 
First, if you haven't watched the movement standard videos, yet, you must do so ASAP! They are posted on the Hawaii VA Loans facebook page as well as the Showdown websiteWe'd like to see all the team athletes on Friday afternoon around 5:00pm at Ala Moana Beach Park. We will meet at the "Fitness Station" on the park side closest to the Magic Island parking lot. We'll run through the gasser as well as talk strategy for the other events. 

We will have a Yoga session with a recovery-styled yoga instructor on Saturday at 11:45am, please bring a towel to assist you in the stretches we will be doing. 

All team athletes need to check-in at 7:30am on Sunday! We will have some tents up for any and all of the 808ers to hangout in, but bring your own coolers and snacks for the day. Please, wear your CrossFit 808 Highlighter shirt or tank to the event - so put it on the side, so that you don't have to wash it Saturday night!

Yesterday's WOD Board:



Wednesday, August 22, 2012

Event map for Sunday!

“Be daring, be different, be anything that will assert integrity of purpose and imaginative vision against the play-it-safers...”
-Cecil Beaton

Above: Parking and admission to the Showdown on Sunday is FREE! Be there!
Here's a map of the event, which will take place at St. Louis High School's football field. The start time is set for 9:00am and the event will go till around 5:00pm!
CrossFit 808 will have some tents up, so bring your own chairs, coolers, and snacks for the day. There will be food trucks and vendors, so bring some cash as well.
Today's WOD:
3 sets, not for time, of:
Muscle-Ups x 2-6 unbroken reps
Strict Handstand Push-Ups x Max Unbroken Reps
L-Sit x Max Hold

Complete as many rounds as possible in 15 minutes of:
10 Kettlebell Swings (70/53 lbs.)
10 Box Jumps (24/20")
10 Ring Dips

Important Announcement for the CrossFit 808 Hawaii VA Loans Showdown Teams: 
First, if you haven't watched the movement standard videos, yet, you must do so ASAP! They are posted on the Hawaii VA Loans facebook page as well as the Showdown websiteWe'd like to see all the team athletes on Friday afternoon around 5:00pm at Ala Moana Beach Park. We will meet at the "Fitness Station" on the park side closest to the Magic Island parking lot. We'll run through the gasser as well as talk strategy for the other events. 

We will have a Yoga session with a recovery-styled yoga instructor on Saturday at 11:45am, please bring a towel to assist you in the stretches we will be doing. 

All team athletes need to check-in at 7:30am on Sunday! We will have some tents up for any and all of the 808ers to hangout in, but bring your own coolers and snacks for the day. Please, wear your CrossFit 808 Highlighter shirt or tank to the event - so put it on the side, so that you don't have to wash it Saturday night!

Yesterday's WOD Board:

Tuesday, August 21, 2012

Wear your CrossFit 808 Highlighter shirt on Sunday!

“Adversity does not build character, it reveals it.”
-James Lane Allen


Today's WOD:
8 sets of:
Strict Overhead Press
Rest 2 minutes between sets.

50-35-20 rep rounds of:
Wall balls (20/14 lbs. to 10 ft.)
Pull-ups
Double-Unders

Yesterday's WOD Board:




Monday, August 20, 2012

Who's excited about the Showdown this Sunday?

“Character is much easier kept than recovered.”
-Thomas Paine


Today's WOD:
3 sets, not for time, of:
Bridge-Ups x 5 reps
V-Up x 10-12 reps
Double-Unders x 30-40 reps


5 sets of: 
Back Squat x 6 reps
Rest 2-minutes between sets.

Buy-out:
3 sets of: GHD Sit-up x 15-20 reps

Important Announcement for the CrossFit 808 Hawaii VA Loans Showdown Teams: 
First, if you haven't watched the movement standard videos, yet, you must do so ASAP! They are posted on the Hawaii VA Loans facebook page as well as the Showdown website. We'd like to see all the team athletes on Friday afternoon around 4:30pm, so please save the time and date. More details about the location will be announced later in the week, we are currently thinking Ala Moana Beach Park! We'll run through the gasser as well as talk strategy for the other events. 

There might also be a potential Yoga session with a recovery-styled yoga instructor on Saturday, so stay tuned for more details. All team athletes need to check-in at 7:30am on Sunday!

Team 1: Cheyne (captain), Sharnell, Steve Olson, and Nate Silva
Team 2: Shay, Ingrid, Charlie, and Jeff Mata (captain)
Team 3: Kyla (captain), Brandy, Rich, and Mike
Team 4: KP, Maila, Joe (captain), and Seth

Team Event #1 (all teams): "The Gasser Relay"

Team Event #2 (all teams): "The Chipper"
Each team is split into 2 groups (one male and one female).
Each group must complete the required reps at each station before moving to the next station.

Buy-in: 100 Double-Unders
Then...
10 yard (down & back) Overhead Walking Lunge (45/25 lbs.)
20 Burpee Box Jump Overs (20")
30 Overhead Squats (95/65 lbs.)
40 Wall Balls (20/14 lbs.)
50 Pull-ups
*Switch Partners*
40 KB Swings (53/16 lbs.)
30 Shoulder to Overhead (95/65 lbs.)
20 Burpee Box Jump Overs (20")
10 yard (down & back) Overhead Walking Lunge (45/25 lbs.)

Team Event #3 (top 12 teams after #1 & #2):
3-minutes Max Unbroken Muscle-ups
(female, female, male, and male, then extra credit if time remains female, then male)
5-minutes to complete 60 Thrusters with ascending barbell
(In pairs - male & male, female & female - complete 10 Thrusters per group at each load: 135/95 lbs., 155/105 lbs., and 165/110 lbs.)

Saturday's WOD Board:

Saturday, August 18, 2012

Showdown Teams have been made!

“What you are in love with, what seizes your imagination, will affect everything. It will decide what gets you out of bed in the mornings, what you do with your evenings, how you spend your weekends, what you read, who you know, what breaks your heart, and what amazes you. Fall in love, stay in love, and it will decide everything.”
-Pedro Arrupe


Above: Another Elements class on the loose!

Today's WOD:
In teams of 3 with only one person working at a time, complete the following for time:
Row 1500m (switch every 250m)
1200m Run (switch every 200m)
60 Box Jumps (20"/24"/30″)
Everyone must get 20 jumps done. Each athlete must use a different box height.
90 Burpees
60 Box Jumps
1200m Run
1500m Row

And our Showdown teams are...
Before I announce the 4 teams that will represent CrossFit 808 at the Hawaii VA Loans Showdown on Sunday, August 26th, I want to thank all the judges and helpers that got us through these last few days. You know who you are - I never have to ask you guys to help out around the box, you guys just do it, and I appreciate it so much.

Moreover, I could not be more proud of the sportsmanship that each and everyone of you demonstrate day in and day out. We will definitely have more in-box Throwdowns after seeing some amazing performances these last 2 days. I for one will not forget Charlie's 225 lbs. Power Snatch as well as his graceful fall on his very last Toes to Bar during the 20-minutes AMRAP! Priceless.

Team 1: Cheyne (captain), Sharnell, Steve Olson, and Nate Silva
Team 2: Shay, Ingrid, Charlie, and Jeff Mata (captain)
Team 3: Kyla (captain), Brandy, Rich, and Mike
Team 4: KP, Maila, Joe (captain), and Seth

Yesterday's WOD Board:




Friday, August 17, 2012


“If you are going to be a champion, you must be willing to pay a greater price.”
-Bud Wilkinson

Today's WOD:

Three sets, not for time, of:
Muscle-Ups x 2-6 unbroken reps*
L-Sit x 30-45 seconds (accumulate)
Double-Unders x 30 reps
*If they don't have Muscle-ups: Ring Dips x 10-15 reps


8-7-6-5-4-3-2-1 rep rounds for time, of:
Squat Snatch (155/105 lbs.)
30 Double-Unders

Yesterday's WOD Board:



Thursday, August 16, 2012

“What you are in love with, what seizes your imagination, will affect everything. It will decide what gets you out of bed in the mornings, what you do with your evenings, how you spend your weekends, what you read, who you know, what breaks your heart, and what amazes you. Fall in love, stay in love, and it will decide everything.”
-Pedro Arrupe


Today's WOD:
"Snatch Ladder"
45 seconds to do 10 Double-Unders and then Snatch.


"CrossFit Games Open Workout 11.5"
AMRAP in 20-minutes, of:
5 Power Cleans (145/100 lbs.)
10 Toes to Bar
15 Wall Balls (20/14 lbs.)

Yesterday's WOD Board:



Wednesday, August 15, 2012

Day 2 events of the 808 Team Comp announced!

“Every man is guilty of all the good he didn't do.”
-Voltaire

Today's WOD:
Gymnastics "Goat" Session


6-minutes to complete:
1000m Row
Max Overhead Squats (135/85 lbs.)
Rest 2-minutes, then.. 
AMRAP in 2-minutes, of:
Burpee Box Jumps (24/20")

Day 2 events announced! Important: Please read if you are competing tomorrow!
Great job to everyone who participated today! I am so proud of our entire box and the effort they put forth! Awesome! Let's get after it tomorrow! The race for the spots on the team are close. Its anyone's game, especially with 2 workouts tomorrow both worth 100 points each.


The women's ranking after Day 1:
1. Coach Kyla (246 points)
2. Brandy (231)
3. K.P. (220)
4. Ingrid (216)
5. Shay (204)
6. Lai Lai (202)
7. Coach Cheyne (199) and Maila (199)
9. Sharnell (187)
10. Joy Barker (182)
11. Mia (179)


The men's ranking after Day 1:
1. Rich (238 points)
2. Coach Mike (225 points)
3. Coach Joe (209 points)
4. Nate Silva (208 points)
5. Bob Egbert (196 points), Charlie (196 points), and Bush (196 points)
8. Steve Olson (195 points)
9. Nate Blalock (188 points) and Jeff Mata (188 points)
11. Ryan Scott (185 points) 
12. Matt Alices (181 points)
13. Mana Kauhola (175 points)
14. Jeff Chang (123 points)



Workout #3 (Out of 100 points):
"Snatch Ladder"
45 seconds to do 10 Double-Unders and then Snatch.
15 seconds to load next weight and rest.


Women's weights (pounds): 63, 73, 83, 93, 103, 113, 123, 133, 143, 153, 163, and 173
Men's weights (pounds): 135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 235, and 245


At each load, the 10 Double-Unders must be completed prior to attempting the snatch. The entire snatch must be completed before the 45 seconds are up. Once a successful snatch is completed, the athlete may begin to load the next weight, even if the 45 seconds are not up. However, the athlete must wait for the call "3, 2, 1, go!" to begin the Double-Unders and snatch for the next load. If the athlete does not successfully snatch the barbell within the 45 seconds, he or she does not advance to the next load.

If the athlete fails a snatch, he or she has a choice. The athlete is allowed to attempt the lift again in the remaining time, and/or attempt to get extra Double-Unders. The extra Double-Unders will be used to break ties for athletes who snatched the same weight. The athlete must attempt the snatch (after the 10 Double-Unders) before going for extra Double-Unders. The bar must at least pass above the knees to count as an attempt.

Movement Standards:
Double-unders:
These are standard double-unders, with the rope passing twice around the body in a forward motion with each jump. Swinging the rope backward is not permitted. For the rep to count, the rope must clear the feet twice. Attempts where the rope catches before clearing twice do not count. Athletes are permitted to use their own ropes.

Snatch:
In the snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders or touching the body anywhere above the hips. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, the bar directly over the heels and the feet together. A clean and jerk is not permitted. If the bar is not fully locked out at the end of 45 seconds, it is a no rep. Athletes may re-attempt the lift within the time limit if they fail.

Workout #4 (Out of 100 points):
As many rounds as possible in 20-minutes, of:
5 Power Cleans (145/100 lbs.)
10 Toes to Bar
15 Wall Balls (20/14 lbs. to 10 ft.)

Movement Standards:
Power Cleans:
Each repetition must start from the ground, and finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. The barbell must move in one continuous motion once it is taken off the ground. Any variation of the clean is acceptable (power, squat, split or muscle), as long as the above requirements are met. If a split clean is used, the feet must be brought back together with the hips and knees fully extended before the repetition is complete. A squat clean is permitted, but not required.

Toes-to-bar:
In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front.

Wall balls:
In the wall ball shots, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the 10-foot target on the wall (a.ka. above the top of the blue line). If the ball hits low or does not hit this designated target, it is no rep. If the ball is not caught between reps, it must come to a full stop on the ground. Catching the ball bouncing off the floor is not permitted.

Yesterday's WOD Board:
Will be posted soon.

Tuesday, August 14, 2012

First 2 Workouts for the 808 Team Competition released!

‎"Excellence is not a skill. It is an attitude."
-Ralph Marston

video

Today's WOD:
Take 5 sets:
Hang Power Clean x 2-3 unbroken reps
Rest 2-3 minutes


3 rounds for time:
15 Hang Power Clean (135, 95)
15 Burpees
Rest 5-minutes, then...

5 rounds for time:
35 Double-Unders
200m Run

Team Competition Workouts for tomorrow:
6:00am - Charlie
8:30am - Nate Silva
Noon - Ingrid
4:00pm - Rich, Ryan Scott, Mia, and Lai Lai
5:00pm - Steve O.
6:00pm - Bush, Mata, Nate B., Mana, Joy B., and Shay

Workout #1 (each element is worth 50 points)
2-minutes of Max Muscle-ups
Upon failure, athlete may perform chest to bar pull-ups for partial reps.
Rest 30 seconds
2-minutes of Handstand Push-ups (Kipping okay)
Rest 30 seconds
Run 800 meters in 2 x 400 m shuttle runs

Rest 10-minutes, then...


Workout #2 (worth 100 points)

In 6 minutes, complete:
1000m Row
Max Overhead Squats (135/85 lbs.)
Rest 2-minutes, then...
AMRAP in 2-minutes, of:
Burpee Box Jump Overs (24/20")

Movement Standards:
Muscle-ups:
In the muscle-up, the athlete must pass from a hang below the rings to support above. At the bottom, the arms must come to a full lock out (with or without a “false grip”) with the feet off the ground. At the top, the elbows must fully lock out while supporting yourself above the rings. A kipping muscle-up is allowed, but the heels may not raise above the height of the rings. Swings or rolls to support are not permitted (if the athlete is kipping, a change of direction under the rings is required).

If an athlete cannot complete any more muscle-ups but has time remaining, they may perform as many chest-to-bar pull-ups as possible to earn partial reps.

Handstand Push-ups:
The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall, and the hands placed clearly on the bumper plates. The marked area will be two 35 lbs. bumper plates with an Ab-mat sandwiched between them. The palm of the hand must remain completely on top the plates (fingers may extend off the plates, but may not be placed in the holes). At the bottom of each rep, the head touches the Ab-mat. At the top of each rep, the arms return to fully locked out with the heels on the wall and within the width of the marked area. Kipping is allowed.

800m Run for time:
This will be completed by running two 400 meter shuttles. The athlete will start in the room, run to the 400 meter turn around, run back to the room, then repeat that once more. This is for an overall time.

1000m Row:
Athletes must remain on the rower until the display reads greater than 1000 meters. The athlete may coast over the required distance, but cannot make an attempt to get off the rower (e.g. unstrapping early or standing up) until they are past the required distance. The damper setting and foot positions may be adjusted by the athlete at any time during the row.

Overhead Squats:
In the overhead squat, the barbell must be kept overhead with the arms locked. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control and over the heels. A full squat snatch will count as a repetition as long as all the above requirements are met.

Burpee Box Jump Overs:
The athlete must face the box at the bottom position, with the athlete's chest and hips touching the ground. The athlete must come to his or her feet and must jump over the box to the other side where the athlete will start the next rep, again facing the box. The jump must be a two-footed jump. Your hands and arms may not touch the box or assist you over. Landing on top of the box is allowed, but not required. Each rep, including the final rep, is complete once the athlete has jumped over the box.

*All SCORES will be posted at the end of the night, after all athletes have had their score validated.

Yesterday's WOD Board:



Monday, August 13, 2012

Showdown team tryouts: this week!

“Confidence comes not from always being right, but from not fearing to be wrong.”
-Peter McIntyre


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


Back Squat
* Set 1 – 5 reps @ 80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-7 – 8 reps @ 65-80%
Rest 2 minutes between sets.


3 rounds, not for time:
15 Weighted Ab-mat Sit ups
10 Strict Toes to Bar

Want to compete with us at the Showdown? Well, here's your chance to make the team!
We've officially got 4 teams in the VA Loans Showdown! On Wednesday and Thursday of THIS week, the 15th and 16th, respectively, we will have all of our interested athletes compete for spots on the teams. There will be 4 workouts that they will test their fitness against - 2 workouts on Wednesday and 2 workouts on Thursday. The workouts will be released soon! The entire class will also do these workouts on those days as well in the classes. 

If you are a "competition" athlete, here are the times you can come get your workout validated by a coach. Please let me know by tomorrow which class or time you'd like to do the workout at, so our coach has a heads up (keep in mind, there might be only one coach at the class, so you  may need to plan ahead on staying slightly beyond the scheduled hour). Either email me (elyse@808crossfit.com) or sign-up at the box. If you cannot make any of these classes on either day, please let me know and we'll figure something out.
WEDNESDAY: 6am, 8:30am, Noon, 4pm, 5pm, or 6pm
THURSDAY: 8:30am, Noon, 4pm, 5pm, or 6pm 

Here's the list of athletes that contacted me (please let me know if I've forgotten anyone): 
Dudes: Coach Joe, Coach Mike, Seth, Rich, Bob E., Jeff M., Bush, Charlie, Nate S., Nate B., Steve O., and Ryan S. 
Chicks: Kyla, Brandy, K.P., Shay, Cheyne, Sharnell, Rome, Maila, Janet, Linzy, Mia, Ingrid, and Joy B.


Saturday's WOD Board:


Saturday, August 11, 2012

“I will focus on things that make me the most me. That bring out the best of me. That make me better than I was yesterday. That allow me to shine.”
-Jennifer Pastiloff


Today's WOD:
Long Mobility Session


“Fight Gone Bad”
3 rounds for max reps, of:
Wall Balls (20, 14)
Sumo Deadlift High Pulls (75, 55)
Box Jumps, 20″
Push Press (75, 55)
Row for calories.
1-minute at each element. 1-minute rest between rounds.

Yesterday's WOD Board:

Friday, August 10, 2012

“You can. Truly, you can.”
-Danielle LaPorte


Today's WOD:
Fifteen rounds of: 
Power snatch followed immediately by five overhead squats.
Start light and add weight.

Buy-out:
4 sets of:
Lateral Hops x 6-10 reps

Yesterday's WOD Board:


Thursday, August 9, 2012

“You can’t make positive choices for the rest of your life without an environment that makes those choices easy, natural, and enjoyable.”
-Deepak Chopra

Above: New collars and pull-up bands! These Lock-Jaw collars are not cheap, so please, take care of your gym including all the equipment. If you don't know how to use the Lock-Jaw collars, then ask a coach! Also, just a reminder, when you are putting your barbells away, take the collars off and put them in the box BEFORE you do anything else. Dumping a 45 lbs. bumper plate onto the collar and smashing it is NEVER a good idea!
Today's WOD:
Gymnastics "Goat" Session:
Take 12 minutes to practice three gymnastics skills of your choice.


"Nate"
AMRAP in 20-minutes, of:
2 Muscle-ups
4 Handstand Push-ups
8 KB Swings (70/53 lbs.)

Yesterday's WOD Board:


Wednesday, August 8, 2012

“You own every moment that you pass through, and it is up to you to make the best use of each one of them because, before you know it, there will be no more moments.”
-Guru Singh

Today's WOD:

4 sets of:
Snatch x 1.1.1
Rest 2-3 minutes


4 sets for times of:
155/105 lb Squat Clean x 6 reps
Rest 90 seconds


3 rounds for time:
500 Meter Row
400 Meter Run
Rest 3-minutes

Yesterday's WOD Board:



Tuesday, August 7, 2012

“I don't have regrets. It is an energy drain to second guess ourselves over things that are in the past. Besides, I think we do everything in the best way we knew at the time.”
-Angella Nazarian

Today's WOD:
Gymnastics Skills Set:
KB Snatch
Skin the Cat
Strict Toes to Bar


Five sets of:
Power/Push Jerk x 2-3 reps


Ten sets for max reps of:
20 seconds of Kettlebell Swings (70/53 lbs.)
20 seconds of Chest-to-Bar Pull-Ups
20 seconds of Rest 

Yesterday's WOD Board:
Will be posted soon.

Monday, August 6, 2012

“Character and wisdom are sculpted over time. They come with loss, lessons, and triumphs. They come after doubts, second guesses, and unknowns. If there was a definitive path to success, everyone would be on it.”
-Bassam Tarazi

Above: Our visitor, April, stopped in on Saturday for 31 Heroes! We were able to pair her up with Chris, because he's a good sport and didn't mind scaling the workout down. Thanks for being a great partner Chris!
Today's WOD:
Gymnastics Skills Set:
Toes to Bar
Pistols
Roll to Candlestick

Front Squat 5-4-3-2-1
Shoulder Press 5-4-3-2-1

GHD Sit-ups Buy-out

Saturday's WOD Board:

Saturday, August 4, 2012

31 Heroes!

“You can’t make positive choices for the rest of your life without an environment that makes those choices easy, natural, and enjoyable.”
-Deepak Chopra


 Above: Pictures from the "31 Heroes" action, today! Great job to all the teams that conquered this workout for the second year in a row! 31-minutes never felt so long. Also, big shout-out to Shanelle and Liza, team "pregnant", for completing all 31-minutes with a plus 1!

Today's WOD:
"31 Heroes"

As many rounds as possible in 31-minutes, of:
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)


This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25 lbs - we use bumper plates). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off. Score is your total # of reps.

Wanting to compete on our 808 teams at the Hawaii VA Loans Showdown?
If you are interested in competing on one of our teams at the annual VA Loans Showdown, first please donate to the event, and second email me at elyse@808crossfit.com with the subject line: Showdown Team. We'd like to get an idea of how many of our athletes are interested in being on the teams. We will most likely have "competition" workouts that you will all have to do, we will then take the top men and women to comprise our teams. 

Yesterday's WOD Board: