Regional Class Schedule!

“Just go out there and do what you've got to do.”

-Martina Navrátilová

 Above: What better way to bond than a CrossFit WOD? These 4 couples were at the 8:30am class yesterday!

"Train like the Team: Week 2"
Today's WOD:
7 sets of:
Unbroken Hang Power Cleans (225/135) x 3-5 reps
Rest 2 minutes

For time:
35 Back Squat (95/65 lbs.)
30 Pull-ups
25 Push Press (95/65 lbs.)
35 Front Squat (95/65 lbs.)
30 Pull-ups
25 Push Press (95/65 lbs.)
35 Overhead Squats (95/65 lbs.)
30 Pull-ups
25 Push Press (95/65 lbs.)

Important: Regional Class Schedule Update!

As the NorCal Regional quickly approaches us, I want you guys to mark your schedules and plan ahead, since we will be CLOSED May 17th - May 21st. I will be posting daily a workout for you to do at either a local track, park, or beach. My coach, CJ Martin, had me doing weekly beach WODs, so don't worry, I've got plenty in my WOD bank to give you guys. If you choose to take these 5 days off, schedule a massage and get some body work done. There is a ton of benefit to resting and pampering your body, especially since you guys have been hitting it very hard the last few weeks! I know, when I return from Regionals, I'll be doing the same.

Yesterday's WOD Board:
Will be posted soon.

“That which we persist in doing becomes easier, not that the task itself has become easier, but that our ability to perform it has improved. ”

-Ralph Waldo Emmerson

Above: John Bray, from the Traveling WOD, stopped by for a workout before catching his flight out! Glad he was able to checkout the box.

Today's WOD:
Front Squats 5-5-5-5


AMRAP in 12-minutes:
15 KB Swings (53/35 lbs.)
10 Wall Balls
100m Run


DO MORE: 10 days till the NorCal Regional!


Saturday's WOD Board:

Congratulations to all of our Masters Competitors!

“If you can't do anything about it, laugh like hell.”

-David Cook

Above: Proud does not begin to describe the feeling I have for our 5 mixed pair teams that represented us this weekend at the Masters Competition (Tim Ige/Rome - 1st place, Ken/Janet - 3rd place, Bob Egbert/Ingrid, Mark/Peedi, and Dennis/Marsha). I am also so thankful for all the support from our box. Thank you guys for coming out and cheering on your elders, I mean, boxmates! ;) I speak for them, when I say their experience would not have been so awesome if you all weren't there hooting and hollering. Congratulations to Tim Ige (from CrossFit Waipio) and Rome Stein for winning the event! Also, a big mahalo to the Hardass Fitness crew for putting on such an awesome event and welcoming us into their box.

Today's WOD:
Power Snatch 3-3-3-3-3


For time:
1000m Row
800m Run
50 Burpees

Yesterday's WOD Board:

Team PurePharma!

“Just go out there and do what you've got to do.”

-Martina Navrátilová

Above: I am so thrilled to announce that we will be selling PurePharma at the box! Moreover, I am officially a part of the PurePharma team. I have been using their products (both the Omega 3 and Vitamin D) for the past month and love it! My energy levels are up and I feel good. Perfect timing with Regionals right around the corner, so thank you PurePharma! I will be placing a bulk order with them for the box right after Regionals, so let me know in the weeks coming how many bottles you'd like.

Today's WOD:
4 sets of:
Deadlifts x 4-6 reps
Handstand Push-ups x Max reps
Rest 2-minutes


AMRAP in 5 mins:
10 Push Press (115/75 lbs.)
15 KB Swings (53/35 lbs.)
Rest 5-minutes
AMRAP in 5-mins:
10 Pull-ups
10 Box Jumps (24"/20")

Yesterday's WOD Board:

‎"If you don't invest very much, then defeat doesn't hurt very much and winning is not very exciting."

-Dick Vermeil

Above: Robin, from NorCal CrossFit in San Jose, visited with his wife Stacy! He's pictured here cheering Ruddy on to finish the WOD! Great having you two in the box. Hope you enjoy the remainder of your vacation in Hawaii.

Today's WOD:
15-minutes to find a 1-RM (Rack) Jerk.

"The Chief"
Max rounds in 3-minutes of:
3 Power Cleans (135/95 lbs.)
6 Push-ups
9 Air Squats
Rest for 1-minute.
Repeat for a total of 5 cycles.


Yesterday's WOD Board:
Will be posted soon.

Go support 808 at the Master's Competition this Saturday!

"I may not be there yet, but I'm closer than I was yesterday." 

-Unknown

Above: Go support our Masters in this competition on Saturday! Whatever you planned on doing on Saturday at Noon... CANCEL your plans and go cheer on your 808ers at the Masters throwdown! We will have our 9:00am and 10:00am classes, but NO Free Intro or Keiki CrossFit. So, we can head over to cheer these awesome athletes on: Dennis and Marsha, Bob Egbert and Ingrid, Ken and Janet, Mark and Peedi, Tim Ige (from Waipio) and Rome. I'm pumped to see all their hardwork showcased!

"Train like the Team Week" (Day 3)
Today's WOD:
A. Gymnastics Skills Set:
Double-Unders x 50 reps
Unbroken Pull-ups x 20 reps
Alternating Pistols x 12 reps

B. For time:
50 Unbroken Back Squats (135/95 lbs.)
Rest 1 minute
40 Unbroken Front Squats (85/65 lbs.)
Rest 1 minute
30 Unbroken Overhead Squats (65/45 lbs.)

C. Buy-out/Cool-down:
Three sets of:
400 Meter Run @ 80-85%

Yesterday's WOD Board:
Will be posted soon.

‎"If you don't invest very much, then defeat doesn't hurt very much and winning is not very exciting."

-Dick Vermeil

Above: My all girls 8:30am class last week! It just so happened that it was an all girls class on Thursday last week. Boys, where you at?

"Train like the Team Week" (Day 2)
Today's WOD:
A. HSPU Ladder
15-12-9-6-3 unbroken reps for time.


B. For time:
20 Regional Style Box Jumps (24"/20")
100m Farmers Plate Carry (45/35 lbs.)
Then:
3 rounds:
20 Wall Ball (20/14 lbs. to 10 ft.)
20 Toes to Bar
Then:
20 Regional Style Box Jumps (24"/20")
100m Farmers Plate Carry (45/35 lbs.)

Yesterday's WOD Board:
Will be posted soon.