Bring a Friend Day at 808 this Saturday 11am!

"Put all excuses aside and remember this: YOU are capable."

-Zig Ziglar

Today's WOD:
A. Six sets of:
Hang Snatch + Snatch + Overhead Squat
Rest 2 minutes

B. Three sets of:
Halting Snatch Deadlift x 3 reps
Rest 2-minutes

C. Three sets of:
Row 500 Meters
Rest 3 minutes
Report your slowest split.

Elements Program and Free Intro Classes aka "Bring a Friend Day": 

The next Free Intro Class aka "Bring a Friend Day" will be Saturday, April 13th at 11:00am! Please RSVP by emailing info@808crossfit.com with the subject line, "Bring a Friend Day".

The next Group Elements will start the following week. AM classes occur at 7:30am on Monday, Wednesday, and Thursday (with Coach Joe) or PM classes occur at 7:15pm on Wednesday and Thursday as well as 8:00am on Saturday (with Coach Josh). Attendance at all classes is required to pass. If any session is missed, a private make-up session for $50 must be scheduled with your coach.

The next AM begins Monday, April 15, 2013. The next PM begins Wednesday, April 17, 2013. Please email info@808crossfit.com with the subject line, "AM/PM (choose one) Elements Program," to reserve your spot (spaces are limited).

Saturday's WOD Board:

“Personal example carries more weight than preaching.”

-Chinese Proverb

Today's WOD:
For time:
100 Burpees
1 mile Run
80 Air Squats
800 Meter Run
60 Pull Ups
600 Meter Run
40 Sit-ups
400 Meter Run
20 Handstand Push Ups
200 Meter Run
See November 17, 2012.

Yesterday's WOD Board:

“Nothing really worth having is easy to get. The hard-fought battles, the goals won with sacrifice, are the ones that matter.”

-Aisha Tyler

Today's WOD:
A. Four sets of:
3-Position Snatch
(high hang, mid-thigh, floor)
Rest 2-minutes

B. Three sets of:
Halting Snatch Deadlift + Snatch Pull
Rest as needed

C. Back Squat
* Set 1 – 5 reps @ 60%
* Set 2 – 3 reps @ 70%
* Set 3 – 2 reps @ 80%
* Set 4 – 1 rep @ 90%
* Set 5 – 1 rep @ 90-95%
* Set 6 – Max reps @ 80-85%
Rest 2-3 minutes between sets

Final Saturday Night Open of the 2013 season is tomorrow! We all know how "fun" this final workout of the Open is, so please bring your loud cheering voice and support all the athletes competing! If you are wanting to watch the team tackle 13.5 tomorrow, please come by around 1:00pm.

Yesterday's WOD Board:

13.5 in class today!

"You can't wait for inspiration. You have to go after it with a club."

-Jack London

Today's WOD:
A. Three sets, not for time, of:
Muscle-ups x 3-6 reps
KB Push Press & Hold x 8-10 reps @ 10X2
Double-Unders x 30-40 reps

B. 15-minutes to build a heavy Clean & Jerk.

C. CrossFit Games Open Workout 13.5:

Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters (100/65 lb - Master's 55+ 65/45 lb)
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. 
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Yesterday's WOD Board:

The final Open Workout of 2013 is here!

"The will to win means nothing without the will to prepare."

-Juma Ikangaa

Today's WOD:

A. Three sets, not for time, of:
Rebounding Box Jumps x 10-12 reps
Unbroken Pistols x 4-6 reps each leg
Unbroken Toes to Bar x 10-12 reps

B. Complete as many rounds and reps as possible in 8 minutes of:
8 Thrusters (115/75 lbs)
8 Burpees Over the Barbell

C. Three sets of:
GHD Sit-ups x 20-25 reps
Rest 2 minutes
Ring Dips x Max Reps @ 1011
Rest 2 minutes

Open Workout 13.5!

The last Open Workout is upon us! Like last week, we will be doing the Open Workout during our regular group classes today, Thursday. We will also hold our Saturday Night Open event at 4:30pm on Saturday. Please make sure you SIGN-UP for validation. Sign-up sheet can be found on the cubbyhole counter at the box.

• Thursday Class - We will hit the "Open Workout for the Week" on Thursdays 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 attend the class). Post the class time you intend on coming to for Thursday's Open Workout on the gym sign-up sheet.
• Saturday Night Open - Everyone is invited to either judge, cheer on, or participate in the Open WOD (you do not have to be registered to attend). Saturday Night Lights will begin at 4:00pm. Please sign-up on the weekly sign-up sheet at the box. All 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!
• DO NOT FORGET TO plug in your scores by SUNDAY! You must submit all scores by 5:00pm Pacific Time (so 2:00pm Hawaii Time) on respective Sundays. DO NOT wait till the last minute, because in the past CrossFit has had issues with their website, and with 100,000+ participants... I'd put the blame on you for trying to post so late!

Important Information about the next cycle of our Elements Program and Free Intro Classes: 

The next Free Intro Class aka "Bring a Friend Day" will be Saturday, April 13th at 11:00am! The next Group Elements will start the following week. AM classes occur at 7:30am on Monday, Wednesday, and Thursday (with Coach Joe) or PM classes occur at 7:15pm on Wednesday and Thursday as well as 8:00am on Saturday (with Coach Josh). Attendance at all classes is required to pass. If any session is missed, a private make-up session for $50 must be scheduled with your coach.

The next AM begins Monday, April 15, 2013. The next PM begins Wednesday, April 17, 2013. Please email info@808crossfit.com with the subject line, "AM/PM (choose one) Elements Program," to reserve your spot (spaces are limited).

Yesterday's WOD Board:

More on The Champ, Mary Schwing!

“The improvements this past year have been countless — from kipping pull-ups, pistols and stringing my double-unders together, to better executing lifts like the snatch and clean and jerk … the list goes on and on,” she says. “I am in better shape now than at any time of my life.” 

-Mary Schwing

Above: "When I grow up, I want to be like Mary!" This phrase not only captures the how beautifully our Mary Schwing ages, but how much she improves in the sport of CrossFit at the young age of 61! I mean, really ask yourself, how many 61 year olds do you know that has a Chest to Bar Pull-up? I'm pretty sure you can count the answer on one hand. However, PRs and daily CrossFit achievements are only second to her spirit and determination. Mary not only crushes workouts day in and day out, but she also does it with a smile on her face! That's the best part, really, how much fun she is having while crushing it! Its not easy being the reigning champ, but Mary has humbly taken on that role with class. Here's to you champ! I cannot tell you how happy you make me when I see you walk in the box everyday. So proud to be your coach!

Today's WOD:
A. Five sets of:
Front Squat
* Set 1 – 3 reps @ 75-80%
* Set 2 – 2 reps @ 80-85%
* Set 3 – 1 rep @ 85-90%
* Set 4 – 1 rep @ 90-95%
* Set 5 – 1 rep @ 95+%
Rest 2-minutes

B. Two sets of:
Back Squat x Max Reps @ today’s heaviest FS weight
Rest 2-3 minutes

C. "Cindy"
AMRAP in 20-minutes, of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
AMRAP in 20-minutes, of:
5 Handstand Push-ups
10 Alternating Pistols
15 Pull-ups

Read Mary's article on the Games website here: "Taking the Win One Year In".

Yesterday's WOD Board:

The Champ, Mary Schwing, featured on the Games site!

“My goal was to just do the best I could,” Mary says. “I surprised myself when I found myself on the first-place podium. I continue to be humbled by the warmth and the supportive energy of the CrossFit community.” 

-Mary Schwing on her experience at the 2012 CrossFit Games

Above: Mary Schwing pushes the ROGUE dogsled to victory in the final workout for the Master's at the 2012 CrossFit Games (Photo courtesy of CrossFit Games). Mary is currently 4th in the world for her division in the Open and will no doubt be standing on the podium come July! More to come during tomorrow's blog on her article on the CrossFit Games website.

Today's WOD:
A. Three sets, not for time, of:
Kipping Handstand Push-Ups x 5-15 reps
(Adjust the reps based on your ability and add a deficit if you’re proficient with kipping HSPUs and this rep range is easy.)
Chest to Bar Pull-ups x 10 reps

B. Take 20 minutes to build to today’s heavy Snatch.

C. For time:
10 Overhead Squats (115/75 lb)
30 Double-Unders
20 Overhead Squats (115/75 lb)
30 Double-Unders
30 Overhead Squats (115/75 lb)
30 Double-Unders

Saturday's WOD Board: