Over 80 athletes signed up for the Paleo Challenge!

“Trials, temptations, disappointments -- all these are helps instead of hindrances, if one uses them rightly. They not only test the fiber of character but strengthen it...Every trial endured and weathered in the right spirit makes a soul nobler and stronger than it was before.”

-James Buckham

Today's WOD:

From the Programming Wizard: Coach CJ Martin (CrossFit Invictus)

A. Take 15-minutes to build a heavy-ish Clean and Jerk.

B. Against an 8-minute running clock, perform the following, in order:

“Fran”

21, 15 and 9 reps for time of:

Thruster (95/65 lbs.)

Pull-Ups

Then, using the same barbell, build the barbell and establish a 1-RM Clean & Jerk in the remainder of the 8 minutes.

Your total score will be your 1-RM C&J in lbs, MINUS 1 lb for every second over two minutes (for males) or 3 minutes (for females) it takes to complete “Fran.”  ADD 1 lb for every second under two minutes (males) or 3 minutes (females).

Male e.g., Fran = 2:07, C&J = 275, TOTAL = 268

Female e.g., Fran = 2:11, C&J = 195, TOTAL = 244

50-day Paleo Challenge: Body by HARDWORK and REAL food!

We've got 70 athletes both from our box as well as a few from a far. Strength in numbers - I'm pumped for the transformations that are about to take place! The 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. If you've already participated in a previous challenge or been to the lecture, don't feel obligated to attend, although a refresher is always good, too. The buy-in is $25 (yes, shirt is included). Email Coach Josh to sign-up for the challenge: josh@808crossfit.com.

Yesterday's WOD Board:

“The only real failure in life is the failure to try.”

Today's WOD:

A. (Push or Split okay) Jerk:
* Sets 1-2 - x 3 reps (70-80%)
* Sets 3-4 - x 2 reps (80-90%)
* Sets 5-8 - x 1 rep (90-100%)
Rest 2 minutes between sets.

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

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

Yesterday's WOD Board:

"Don't compromise."

-Steve Jobs

Today's WOD:

5 Sets of:
2 x Weighted Ring Dips
10 Hollow Rocks


5 Rounds for time:
5 Deadlifts (185/125 lbs.)
5 Cleans (185/125 lbs. - Power ok)
5 Jerks (185/125 lbs.)
5 Lateral Burpees over barbell

Yesterday's WOD Board:

No Keiki Class tomorrow!

“Things turn out best for the people who make the best of the way things turn out.”

-John R. Wooden

Today's WOD:
A. Deadlift 5-5-5-5-5

B. AMRAP in 15-minutes, of:
9 KB Swings (70/53 lbs.)
12 Knees to Elbow
15 Wall Balls (20/14 lbs.)

ATTENTION: NO KEIKI CLASS TOMORROW! Coach Kyla will be having a procedure done, so please keep her in your thoughts and prayers.

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.

Yesterday's WOD Board:

“I would rather lose in a cause that will someday win, than win in a cause that will someday lose.”

-Woodrow Wilson

Today's WOD:
A. 3 rounds not for time, of:
Double-Unders x 30-40 reps
L-sit Hold x 20-30 seconds
Rope Climb x 1-2 ascents

B. Shoulder Press 5-5-4-3-2

C. Complete the following for time:
500m Row
Rest 2:00
400m Run
Rest 1:30
100 Double-Unders
Rest 1:00
50 Burpees

Yesterday's WOD Board:

PM Elements Program almost full! Sign up today!

"Feeling sorry for yourself, and your present condition, is not only a waste of energy but the worst habit you could possibly have."

-Dale Carnegie

Above: How do you motivate yourself? Jeff King has a constant reminder on his bedroom wall! We love and miss you a ton, Jeff! Stay safe and continue getting better one day at a time.

Today's WOD:
A. Five sets of:
3-Position Snatch @ 70% of 1-RM Snatch
Rest 2 minutes

B. 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.

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

Saturday's WOD Board:

Holiday Schedule on Labor Day!

“How soon 'not now' becomes 'never'.”

-Martin Luther

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

B. Complete the following with a plate (45/25 lbs.):
400m Plate Carry
30 Overhead Walking Lunges
400m Plate Carry
30 Hand Release Push-ups with feet on the plate
400m Plate Carry
30 Weighted Ab-mat Sit-ups
400m Plate Carry
30 Weighted Front Squats

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!

We've got over 50 athletes both from our box as well as a few from a far. Strength in numbers - I'm pumped for the transformations that are about to take place! 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.

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

Yesterday's WOD Board:
Will be posted soon.