Bush's 50-day PC Transformation!

"When you have a great and difficult task, something perhaps almost impossible, if you only work a little at a time, every day a little, suddenly the work will finish itself."

-Isak Dinesen

Today's WOD:

A. 5 sets of:
Back Squat x 5 reps @ 70% + 15 lbs.
Rest 2-3 minutes

Note: Percentage should be based off of your most recent 1 RM Squat.

B. "Open WOD 12.1"
Complete as many reps as possible in 7 minutes of:
Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach.
See February 24, 2012 or February 25, 2012.

Important Reminder: The box will be closed on Saturday, November 3, 2012, for Kelly Starrett's Mobility Certification. I will provide you guys with a beach WOD to do on your own. If you registered for the Cert, we'll see you at the box at 9:00am. Please park on the street as there will be limited space in the lot reserved for K-star and my staff. Thanks!

808 BARBELL CLUB STARTS TOMORROW: Sunday, November 4th from Noon - 1:15pm!

On Sunday, we will kick off the first session of the Barbell Club at 808. If you are interested, this is your chance to participate in the session with no obligation. If you like what you did and want to continue for the next 3 months, then sign-up at the end of the session.

The Barbell Club at CrossFit 808 is a great way to develop your Olympic Weightlifting (i.e. the Snatch and the Clean & Jerk) through technique work, strength work, and mobility drills. Or, as Coach Joe says, “Just a fun 75 minutes to throw some weight around.”

The 808 Barbell Club will meet on Sundays from 12:00-1:15pm. Workouts at the Barbell Club will be solely focused on improving your Snatch and Clean & Jerk with programming for three different levels of experience: Competition, Performance, and Beginner. A typical day could include anything from the 3-position Snatch and/or the 3-position Clean & Jerk, other Snatch and/or Clean & Jerk complexes, 20 minutes to find a 1 RM Snatch and Clean & Jerk, etc.

All are welcome at our Barbell Club, from novices to seasoned competitors! You do not need to be breaking national records to take advantage of this special club! You will be coached by some of CrossFit 808's finest weightlifting coaches and will enjoy the camaraderie that comes with lifting in a group setting. If you haven't emailed me with your interest yet, please RSVP for Sunday: elyse@808crossfit.com. If you are not a member at CrossFit 808, but would like to participate in the Barbell Club, please email josh@808crossfit.com.

Above: Matt and Jeff Mata may haven taken the cake for the best Halloween costumes, although my judgment might be slightly biased! More Halloween pictures to come in the coming days! Thank you to all who came with festive attire yesterday!

Yesterday's WOD Board:

Coach Kyla's CrossFit + Paleo Transformation!

"Personal example carries more weight than preaching."

-Chinese Proverb

Above: The "before" pictures. Coach Kyla 2 weeks into CrossFit, no Paleo Diet - December 2010.

Above: The "now" pictures. Coach Kyla after less than 2 years of CrossFit and the Paleo Diet - October 31, 2012.

Today's WOD:

A. Gymnastics "Goat" Session:

Take 12 minutes to practice three gymnastics skills of your choice.

B. Two rounds for time of:

50 Pull-ups

75 Sit-ups

50 Overhead Squat (75/55 lbs.)

75 Double-Unders

Important Reminder: The box will be closed on Saturday, November 3, 2012, for Kelly Starrett's Mobility Certification. I will provide you guys with a beach WOD to do on your own. If you registered for the Cert, we'll see you at the box at 9:00am. Please park on the street as there will be limited space in the lot reserved for K-star and my staff. Thanks!

50-day Paleo Challenge Before, Middle, and After photos!

You guys should all be proud of your results from the Challenge! Many of you have not only had exterior changes, but have seen improvements in performance as well as interior function. I also hope you realized how the Paleo Diet is not a diet at all, but a lifestyle. I posted Coach Kyla's transformation pictures to show you that changes still occur even after 2 years of Paleo-ing and CrossFitting. She continues to see improvements in her conditioning as well as her physique. 

Please email me your photos: elyse@808crossfit.com. We want to choose our winners for the 50-day Paleo Challenge, and I also want your changes to inspire the world! Show others it doesn't matter where you start, everyone can be healthier and happier.

Yesterday's WOD Board:

New prices are going into effect tomorrow!

Just a reminder that starting tomorrow, November 1, 2012, we will implement our new pricing schedule (shown above). We will continue to offer an Unlimited Couples discount (10%). If you are a full-time student or you are interested in our Family Membership Plan, please email me at elyse@808crossfit.com. Every member at our gym must have an account on MINDBODY, which you will be billed month to month via auto-pay. If you need to cancel your membership at any point, please give us 2 weeks notice by emailing elyse@808crossfit.com. CrossFit 808 clinics will occur about once a month on different topics - from gymnastics to better cycling of the barbell - more details to come as the first one approaches. If you are an Unlimited athlete, these will be free for you.

If you have any questions of concerns, please do not hesitate in contacting me either through email. As you are well aware, your success is always our top priority, and we hope to keep you happy and healthy for many years to come.

Happy Halloween!

It's time for Halloween,

A day for trick or treat,

When the kids dress up in costume,

And walk proudly down the street.

They ring alot of door bells,

And collect alot of candy too,

And if they happen to see a ghost,

They will be greated with a boo.

Pumpkins light up the windows,

And decorations adorn the front yard,

So be careful when you come in,

Because the skeleton will be on guard.

So go have alot of fun,

And don't have any fear,

Because it will soon be over,

And you'll have to wait till next year.

Today's WOD:
A. 6 sets of:
Snatch x 1.1 reps

B. "50-day Paleo Challenge WOD #2"
As many rounds as possible in 15-minutes, of:
9 KB Swings (70/53 lbs.)
12 Knees to Elbow
15 Wall Balls (20/14 lbs. to 10 ft.)
See September 5, 2012.

Yesterday's WOD Board:

Day 50 of the 50-day Paleo Challenge!

"Give a man a fish and you feed him for a day. Teach a man to fish and you feed him for a lifetime."

-Chinese Proverb

Today's WOD:
A. 20-minutes to establish a 1-RM Jerk (push or spilt, okay).

B. "50-day PC WOD #1"
5 rounds for time, of:
5 Deadlifts (185/125 lbs.)
5 Cleans (185/125 lbs.) - power, okay
5 Jerks (185/125 lbs.)
5 Lateral Burpees

Yesterday's WOD Board:

Day 49 of the 50 day Paleo Challenge!

“No one can pull you down if you raise your awareness to your own inner strength and beauty.”

-Dodinsky

Above: 2 months post pregnancy - November 21, 2011.

Above: 3 months post pregnancy, back to CrossFit - December 13, 2011.

Above: 6 months post pregnancy, regularly CrossFitting - March 17, 2012.

Above: 1 year post pregnancy, CrossFit plus Paleo Diet - September 29, 2012.

Today's WOD:
A. Four sets of:
Front Squats x 5 reps @ 70-75% of 1-RM
Rest 2-minutes

B. Six sets of:
Power Clean + Squat Clean
Rest 2-minutes

C. Two sets of:
Glute-Ham Raises x 6-8 reps

Important Reminder: The box will be closed on Saturday, November 3, 2012, for Kelly Starrett's Mobility Certification. I will provide you guys with a beach WOD to do on your own. 

Saturday's WOD Board:

Day 47 of the 50-day Paleo Challenge!

"I know the price of success: dedication, hard work, and an unremitting devotion to the things you want to see happen."

-Frank Lloyd Wright

Today's WOD:
A. 12-minutes to build a heavy 3 rep Hang Clean (power okay).

B. For time:
30 Hang Cleans (225/135 lbs.)
50 One-legged Alternating Squats
2000m Row

Yesterday's WOD Board: