More Punahou '03-ers representing!

"We cannot become what we need to be, remaining what we are."

-Max Depree

Above: A few more of my Punahou classmates came by to WOD with us! Its so awesome seeing them and its even better putting them through some awesome CrossFit workouts. So far, they have all proven themselves to be decent CrossFitters. I hope after the holidays when they all head back to their currents cities, they find a box and continue CrossFitting. Only time will tell! :)

Today's WOD:
CrossFit.com WOD Monday 111226
AMRAP in 20 minutes, of:
18 Box Jumps (24")
15 Toes to Bar
12 Pull-ups

Yesterday's WOD Board:

Jes visits our box again!

‎"You can have anything you want if you are willing to give up the belief that you can't have it."

-Robert Anthony

Above: Jes Liao is back at the box while visiting for the holidays! So glad to have you back again!

Today's WOD:
Strength:
Front Squats 2-2-2-2-2-2


Met-con:
"Annie"
50-40-30-20-10 rep rounds for time:
Double-Unders
Sit-ups

New Year's Eve, December 31st and Monday, January 2nd:

We will be CLOSED on Saturday, December 31st, and we will follow an afternoon holiday schedule on Monday, January 2, 2011 (3, 4, and 5pm).  Please sign-up for a class, so we've got a headcount for Monday, please. You can sign-up on the blog or Facebook! I will add a 6pm class to Monday, if need be!

3:00pm (0 spots left) - Joy, Bob K., Jade, Jenna, Jordan, Nicole, Sydney, Amber, Peedi, Marsha, Jackie, Shelley, K.P., Zach, and Bryan

4:00pm (3 spots left) - Mary, Brie, Kim, Shanelle, Mark, Dennis, Janet, Mike Yoshino, Ken, Moani, Nate, and Emily

5:00pm (10 spots left) - Janelle, TJ, Travis, Jeff Mata

Yesterday's WOD Board:

Closed on New Year's Eve and Holiday Schedule on the 2nd!

"Young men are apt to think themselves wise enough, as drunken men are apt to think themselves sober enough."

-Lord Chesterfield

Above: The Ramirez ohana, including their 2 beautiful daughters, stopped by for a WOD while on vacation back on the islands.  Thanks for modeling our kids shirt girls!

Today's WOD:
Skills Set:
Strict Muscle-ups
Double Unders
HSPU


Met-con:
For time:
10 Muscle-ups
100 Push Press (75/55 lbs.)
1000m Row

New Year's Eve, December 31st and Monday, January 2nd:
We will be CLOSED on Saturday, December 31st, and we will follow an afternoon holiday schedule on Monday, January 2, 2011 (3, 4, and 5pm).  Please sign-up for a class, so we've got a headcount for Monday, please. You can sign-up on the blog or Facebook! I will add a 6pm class to Monday, if need be!

3:00pm - Joy, Bob K., Jade, Jenna, Jordan, Nicole, Sydney, Amber, Peedi, Marsha, and Zach
4:00pm - Mary, Brie, Kim, Shanelle
5:00pm - Janelle, TJ

Yesterday's WOD Board:

50-day Paleo Challenge shirts are on the way!

"What I need is someone who will make me do what I can."

-Ralph Waldo Emerson

Above: I know, I know, you've all been waiting so very patiently for the 50-day Paleo Challenge shirt! I appreciate it! Rest assured that I have been working on them long and hard these past few months, and I think we've finally finalized the shirt. This is a sneak peak of what is coming (with some minor adjustments). I hope to have these by the end of the week, but that's really up to the printers. Also, we have 3-new shirt designs coming in, too! Finally! To those who are living out of state, and have pre-paid for shirts, I will send them as soon as we get them.

Today's WOD:
Strength:
15-minutes to build a heavy 1 rep Snatch.


Met-con:
For time:
1000m Run
100 Hand Release Push-ups*
10 Squat Snatch (135/95 lbs.)
*5 points of perfection to a push-up: hands are right outside your shoulders, meaning they form an angle less than 90 degrees; you show light/air under your hands on the release; your toes keep contact with the floor when you lift your hands up for the release; you maintain a hollow body position throughout the push-up (DO NOT dolphin); and you lockout through your elbow and your shoulder on the top of the push-up.

New Year's Eve, December 31st and Monday, January 2nd:
We will be CLOSED on Saturday, December 31st, and we will follow an afternoon holiday schedule on Monday, January 2, 2011 (3, 4, and 5pm).  Please sign-up for a class, so we've got a headcount for Monday, please. You can sign-up on the blog or Facebook! I will add a 6pm class to Monday, if need be!

Yesterday's WOD Board:

Tomorrow is the day after Christmas!

"It's a wonderful feeling

Feel the love in the room

From the floor to the ceiling

It's that time of year

Christmastime is here

And with the blessings from above

God sends you his love

And everybody's okay

Merry Christmas, Happy Holidays"

-Merry Christmas, Happy Holidays song by 'N sync

Above: Mason (son of Coach Joe) rockin' his Christmas shirt! How can his smile not make you smile? Love it!
I would like to wish everyone, especially the 808ers, a very merry Christmas Day! I hope you had a wonderful day with friends and family. You guys deserve it! Just a reminder that tomorrow we are following an afternoon holiday schedule. See below for class times and what time you signed up for! I also posted tomorrow's WOD early, so check it out!

Monday's WOD (Yes, I'm releasing it early, so you know what's in store.):
AMRAP in 8 minutes
5 Deadlifts (275/185 lbs.)
10 Burpees


Rest 8-minutes


AMRAP in 8 minutes:
10 Squat Cleans (135/95 lbs.)
10 GHD Sit-ups

Monday's Holiday Schedule (December 26, 2011):
3:00pm - Peedi, Marsha, Joe, Liza, Dustin, Nicole, Jackie, Kevin Yap, Zach, Amber, K.P., Sydney, Kathi, Kehau, Lori, and Crystal
4:00pm - Jade, Jordan, Jenna, Darin, Ken, Mike Yoshino, Michelle Barker, Ingrid, Loren, Mark S., Travis, Bob Egbert, Shay, and Marcus Ono (visiting)
5:00pm - Shanelle, Emily, Shyla, Shelley, Mary, Brie, Bush, Jon, Laura, Janelle, Pat, Dr. B, Peter, Lin, and Jeff Mata


Yesterday's WOD Board:

Punahou Class of 2003!

"The whole story of human and personal progress is an unmitigated tale of denials today-denials of rest, denials or repose and comfort and ease and pleasure-that tomorrow may be richer."

-James Carroll

Above: Punahou Class of 2003 in the house! Our good friend and classmate, Daniel Druger, came by the box and did his first CrossFit WOD, while on his Christmas vacation back in the islands! He did awesome and we hope to see him more while he's still here.

Today's WOD:
Strength:
Hang Power Cleans 3-3-3-3-3


Met-con:
4 Cycles (score is total number of pull-ups):
AMRAP in 2 minutes:
20 Wall Balls (20/14 lbs.)
Pull-ups
Rest 2 minutes between each cycle.

Change to Monday's Holiday Schedule:

Since the demand is high for the earlier class on Monday, we will have the following Holiday Schedule on Monday, December 26th: 3pm, 4pm, and 5pm (6pm is cancelled). Please, RSVP below or on Facebook for a class time.

3:00pm - Peedi, Marsha, Joe, Liza, Dustin, Nicole, Jackie, Kevin Yap, Zach, Amber, K.P., Sydney, Kathi, Kehau, Lori, and Crystal

4:00pm - Jade, Jordan, Jenna, Darin, Ken, Jeff M., Mike Yoshino, Michelle Barker, Ingrid, Loren, Mark S., Travis, Bob Egbert, Shay, and Marcus Ono (visiting)

5:00pm - Shanelle, Emily, Shyla, Shelley, Mary, Brie, Bush, Jon, Laura, Janelle, Pat, Dr. B, Peter, Lin, and Jeff Mata

Yesterday's WOD Board:

Changes to our Monday HOLIDAY SCHEDULE!

"The successful person makes a habit of doing what the failing person doesn't like to do."

-Thomas Edison

Above: Marsha Clever (in the teal shorts and Rogue shirt), came to WOD while on vacation with her boyfriend, or should I say fiance! Congratulations, Marsha!

Today's WOD:

Mobility:

Myofascia Release (implement of your choice)

Band Assisted Mobility (including "nut crackers")

Dynamic Mobility (PVC doorway Front Squats)

AMRAP in 20 minutes, of:

5 Front Squats (135/95 lbs.)

10 Burpees

15 Regional Style Box Jumps (24")


The official "Butt Test" with Becky Conzelman, Elyse Umeda, Kris Clever, Katie Hogan, and Angie Pye.

Change to Monday's Holiday Schedule:

Since the demand is high for the earlier class on Monday, we will have the following Holiday Schedule on Monday, December 26th: 3pm, 4pm, and 5pm (6pm is cancelled). Please, RSVP below or on Facebook for a class time.

3:00pm (3 spots left) - Peedi, Marsha, Joe, Liza, Dustin, Nicole, Jackie, Kevin, Zach, Amber, K.P., and Syd

4:00pm (5 spots left) - Jade, Jordan, Jenna, Kim, Darin, Ken, Jeff M., Mike Y., Michelle, and Ingrid

5:00pm (5 spots left) - Shanelle, Emily, Shyla, Shelley, Mary, Brie, Bush, Jon, Laura, and Janelle

CANCELLED: 6:00pm (12 spots left) - Laura, Janelle

Yesterday's WOD Board:

C.F.T.

"The whole story of human and personal progress is an unmitigated tale of denials today-denials of rest, denials or repose and comfort and ease and pleasure-that tomorrow may be richer."

-James Carroll

Above: Brant and Cindy, from Lacey, WA, stopped by for a workout! Their box housed our Bob E., while he was in Lacey for work. Glad you guys stopped in and thanks for taking care of Bob!

Today's WOD:
"CrossFit Total (CFT)"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
*Total is your score.

Our Christmas Holiday Schedule:

We will be CLOSED on Christmas Eve, Saturday, December 24th, this also means NO Intro Class, so plan your week accordingly.  Also, we will have the following Holiday Schedule on Monday, December 26th: 4pm, 5pm, and 6pm only. Please, RSVP below or on Facebook for a class time.

3:00pm (12 spots)
4:00pm (0 spots left) - Marsha, Jade, Jenna, Kim, Darin, Jackie, Zach, Ken, Jeff M., Amber, Peedi, and Syd
5:00pm (4 spots left) - Shanelle, Emily, Shyla, Shelley, Mary, Brie, Laura, and Janelle
6:00pm (12 spots left) - Laura, Janelle

Yesterday's WOD Board:

Sign-up for Monday's Class!

"People are always ready to admit a man's ability after he gets there."

-Bob Edwards

Today's WOD:
3 rounds for time:
1000m Row
800m Run


Our Christmas Holiday Schedule:

We will be CLOSED on Christmas Eve, Saturday, December 24th, this also means NO Intro Class, so plan your week accordingly.  Also, we will have the following Holiday Schedule on Monday, December 26th: 4pm, 5pm, and 6pm only. Please, RSVP below or on Facebook for a class time.

4:00pm (8 spots left) - Marsha, Jade, Jenna, Kim, Darin, Jackie, Zach
5:00pm (13 spots left) - Shanelle, Emily
6:00pm (13 spots left) - Laura, Janelle

Yesterday's WOD Board:

Age is just a number!

"If we would have anything of benefit, we must earn it, and earning it become shrewd, inventive, ingenious, active, enterprising."

-Henry Ward Beecher

Above: When someone tells me that they are "too old" to CrossFit, I tell them about this awesome 71-year old, Dr. Bob.  He not only motivates me through his determination, but makes me want to be as fit as him when I turn 71! So, tell me... what's your excuse, now?

Today's WOD:
Skills Set:
3 rounds not for time:
Heavy KB Swings x 6-10
Double-Unders x 30-50
Toes to Bar x 6-10


Met-con:
5 rounds for time, of:
20 Pull-ups
30 KB Swings (53/35 lbs.)
40 Double-Unders
*30-minute cap.

Our Christmas Holiday Schedule:

We will be CLOSED on Christmas Eve, Saturday, December 24th, this also means NO Intro Class, so plan your week accordingly.  Also, we will have the following Holiday Schedule on Monday, December 26th: 4pm, 5pm, and 6pm only. Please, RSVP below or on Facebook for a class time.

Updated CLASS SCHEDULE: Not changes to Keiki Class and Free Intro Class!

Saturday's WOD Board:

Christmas Schedule: see post!

“Be faithful in small things because it is in them that your strength lies.”

-Mother Teresa

Above: Our future 808ers learning to love med balls! Kit (3 months) and Mason (7 months).

Today's WOD:
3 rounds for time, of:
7 Muscle-ups
21 Thrusters (95/65 lbs.)


Our Christmas Holiday Schedule:
We will be CLOSED on Christmas Eve, Saturday, December 24th, this also means NO Intro Class, so plan your week accordingly.  Also, we will have the following Holiday Schedule on Monday, December 26th: 4pm, 5pm, and 6pm only. Please, RSVP below or on Facebook for a class time.


Yesterday's WOD Board:

Punahou High School students gives 808 a try!

“The measure of who we are is what we do with what we have.”

-Vince Lombardi

Above: My former Punahou basketball coach, Shelley Fey, and her Punahou High School P.E. Class came in to the box yesterday and experienced our CrossFit class.  Two of these high schoolers along with Coach Fey braved the WOD. One day in the next 5 years, I can almost guarantee you will see CrossFit implemented in the public and private schooling system. Well, if the schooling systems are smart... that is.

Today's WOD:
Strength:
Deadlifts 5-5-5-5-5


Met-con:
AMRAP in 20 minutes, of:
400m Run
21 Deadlifts (155/105 lbs.)

Dr. Terry Wahls - Minding your Mitochondria

Every once in awhile you get reminded of why you do certain things, like CrossFit and eat Paleo. This video is one of those reminders. Please take 15-minutes out of your day to watch this inspiring, moving, educating, and amazing video. Dr. Wells tells her story about slowing the progress of her MS, not through medicine, but through food. If you know anyone who is battling an illness or disease, please have them watch this video and be inspired. 

Yesterday's WOD Board:

DB/KB Snatches!

"Modern invention has banished the spinning wheel, and the same law of progress makes the woman of today a different woman from her grandmother."

-Susan B. Anthony

Above: Kehau gets after her DB Snatch, while Charlie plows through his Toes to Bar!

Today's WOD:
Skill Set:
L-sit Hold for max time
DB/KB Squat Snatch
Burpees


Met-con:
3 rounds for time:
15 DB/KB Squat Snatch (35/25 lbs.)
15 GHD Sit-ups
15 DB/KB Squat Snatch (35/25 lbs.)
15 Toes to Bar


Yesterday's WOD Board:

Gluten: Not knowing isn't an excuse anymore!

"Without rest, a man cannot work; without work, the rest does not give you any benefit."

-Abkhasian Proverb

Above: Love the intensity in this athlete's face! Actually, I'm sure my cousin is going to kick me in my butt for posting this, but I just had to!  My cousin, Michon, came to workout with the morning class, today. This was her very first CrossFit WOD, but you wouldn't have known because she was great at everything.  She currently dances for Treasure Island in Las Vegas! So, needless to say, she rocked at the Handstand Push-ups! Expect to see more of this tough girl during the Holiday break. Awesome work!

Today's WOD:
Skills Set:
Muscle-ups
Double-Unders
Handstand Push-ups


Met-con:
7 rounds for time:
3 Power Cleans (205/135 lbs.)
4 Ring Handstand Push-ups
*15 minute cap.
WOD Demo at Reebok CrossFit One by Again Faster Equipment - video [click here]

Huffington Post article by Mark Hyman, MD: Gluten: What You Don't Know Might Kill You

Something you're eating may be killing you, and you probably don't even know it!

If you eat cheeseburgers or French fries all the time or drink six sodas a day, you likely know you are shortening your life. But eating a nice dark, crunchy slice of whole wheat bread--how could that be bad for you?

Well, bread contains gluten, a protein found in wheat, barley, rye, spelt, kamut, and oats. It is hidden in pizza, pasta, bread, wraps, rolls, and most processed foods. Clearly, gluten is a staple of the American diet.

What most people don't know is that gluten can cause serious health complications for many. You may be at risk even if you don't have full blown celiac disease.

In today's blog I want to reveal the truth about gluten, explain the dangers, and provide you with a simple system that will help you determine whether or not gluten is a problem for you.

[to read the full story click here]

Yesterday's WOD Board:

CrossFit for Fitness!

‎"That which does not kill us makes us stronger."

-Friedrich Nietzsche

Above: I love that my cousin is a CrossFitter! As much as I preach about the benefits of CrossFit to my family members, Kristi, is in fact, the only one who has consistently stuck with the program.  She has even visited boxes while away on business trips.  I am so proud of her and love that she is enjoying her experience. 

Today's WOD:
Strength:
Bench Press 2-2-2-2-2-2-2-2-2-2
Rest 60 seconds between sets.


Met-con:
3 rounds for time:
500m Row
15 Hand Release Push-ups
25 KB Swings (70/53 lbs.)
*20-minute cap.

CrossFit for Fitness, not for the CrossFit Games:

I recently had an awesome talk with my cousin, Kristi, about how so many of our members are amazingly fit!  While this maybe true, I also pointed out that majority of our members aren't CrossFit competitors and are only CrossFitting for fitness.  In fact, this is true for most of the world... and that's okay.  CrossFit is about making you better at life through fitness.  If CrossFit improves your mobility and strength, you can bet you will be able to do much more in life.  So, while many of the critics (who probably never lifted a barbell in their life) say that CrossFit is too extreme.  I'd say CrossFit is perfect for anyone who wants to be fitter and move better in life.  Will you deadlift 200 lbs. tomorrow at work? Most likely, no.  But, next week you might have to move a heavy box or pick up your injured child who weighs 50 lbs., and because of CrossFit you won't throw your back out because you know how to lift something properly.

This talk brings me to another point that is worth mentioning: time caps on WODs.  Despite what you might think, I do not cap workouts to make you feel inadequate or because I enjoy writing DNF on the board.  We cap workouts, so that athletes in our box understand how a certain WOD should move and feel.  In other words, I don't want someone doing an RX "Fran" if it is taking them 20 minutes to complete.  Maybe this is okay in other gyms, which is completely fine and up to that coach, but in our gym, we want "Fran" to feel like "Fran": sub 10 minutes!  Thus, in order to move faster, we might ask you to scale the load or throw a band in there for the pull-ups.  You should never be afraid or ashamed of scaling. And, you can rest assured that your beloved coaches will tell you if you are scaling the weight too much! So, don't worry about that part!

Yesterday's WOD Board:

Congratulations to all the 808ers who finished the Honolulu Marathoners!

"A smooth sea never made a skilled mariner."

-English Proverb

 Above: Congratulations to all the 808 athletes and coaches that completed the 2011 Honolulu Marathon, yesterday! Big shout out to Coach John, who ran a sub 4 hour marathon and grabbed a PR by over 10 minutes. One day, I'll make an attempt at a marathon, but for now I'll stick to my 4-mile Diamond Head loop.

Today's WOD:
Strength:
15-minutes to find a 1 rep max Snatch.


Met-con:
21-15-9 rep rounds for time:
Overhead Squats (135/95 lbs.)
Chest to Bar Pull-ups
15-minute cap.

Coach Josh PRs his Snatch from 200 lbs. to 215 lbs., and it looks like he has more! Pay attention to how quick he drops under the bar and receives it in the squat. Love it!

Saturday's WOD Board:

Partner WOD!

"Nothing in progression can rest on its original plan. We might as well think of rocking a grown man in the cradle of an infant."

-Edmund Burke

Above: Bryson and U'ilani , from CrossFit Big Island, stopped by for our Saturday WOD this morning!  Bryson was Pat's partner in today's team WOD. They ended up taking the board by finishing the WOD in 17:20.

Today's WOD:
Skill Set:
3 rounds not for time:
10 Butterfly Pull-ups or Bat Wings
6 Pistols on each leg
10 Burpees


Met-con:
In 2-person teams, complete:
1. 100 KB Swings (70/53 lbs.)
    Overhead Plate Hold (45/25 lbs.)
   *1-person swinging while the other one holds plate overhead.
2. 800m Run
3. 1500m Row
    Top of Deadlift Hold (225/155 lbs.)
   *1-person rowing while the other one holds the top of the Deadlift.

Yesterday's WOD Board:

Lulu in the house!

"Nothing in progression can rest on its original plan. We might as well think of rocking a grown man in the cradle of an infant."

-Edmund Burke

 Above: Fabes, Jules, and Tess from Lululemon Ala Moana came by today to WOD and surprise us with Holiday gifts for the gym! I love it when these girls are in the box! Way to get after it this morning. Notice they are demonstrating the 3 different movements in today's Hero WOD in sweet high socks, crucial to not tearing your shins up: Fabes is doing her Burpee Box Jumps, Jules battling the Sumo Deadlift High Pulls, and Tess is banging out her Thrusters. 

Today's WOD:

"Wood"
5 rounds for time:
400m Run
10 Burpee Box Jumps (24/20")
10 Sumo Deadlift High Pulls (95/65 lbs.)
10 Thrusters (95/65 lbs.)
1-minute Rest
*No dropping barbells. 35-minute cap.


Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

Yesterday's WOD Board:

The Perfect Push-up!

“There's a difference between interest and commitment. When you're interested in doing something, you do it only when it's convenient. When you're committed to something, you accept no excuses; only results.”

-Kenneth Blanchard

Above: Eli demonstrates beautiful push-ups during the LAST round in his WOD.  I should add that this video is a few months old and Eli's push-ups look even better now.  One amazing 7-year old!  The Perfect Push-up in my book requires 3 points of perfection: placement of your hands should be right outside the shoulders, so that your elbow forms an angle less than 90 degrees at the bottom of the push-up; you should have a hollow body, so your chest not your thighs touch the ground at the bottom; and you should push-up through your shoulder and elbow! You do these 3 things, you will see how tough a perfect push-up actually is!

Today's WOD:
Skills:
3 rounds not for time:
30 seconds Hollow Rocks
20 Back Extensions
10 GHD Sit-ups


Met-con:
AMRAP in 20 minutes, of:
250m Row
25 Push-ups


Yesterday's WOD Board:

Transformations: Bryan Silva

“I am not what happened to me, I am what I choose to become.”

-Carl Gustav Jung

Above: Besides looking good, Bryan learned that Paleo also makes you feel good! What I love about Bryan is that he is always positive and definitely not afraid of some good ole' hardwork. Not only does he move some weight around, but he is fantastic at body weight movements, including the awesome Handstand Walk.  I am very sad to announce that he will be leaving us early next year as he is being re-stationed in Washington state. Until then though, I plan on kicking B's butt in class and making him stronger and fitter!

Today's WOD:
Strength:
Clean & Jerk 1-1-1-1-1-1-1


Met-con:
"Elizabeth"
21-15-9 rep rounds for time:
Squat Cleans (135/95 lbs.)
Ring Dips

Transformations: How has CrossFit 808 changed my life?

I joined Crossfit in July of this year, what an eye opener that was. For years I have just gone to the gym and lifted weights on my own, read the Arnold Swarzenegger encyclopedia of bodybuilding, taken and applied tips from friends who were big muscular guys, tried a personal trainer to gain size and even tried to eat what I thought to be very healthy. All of those things proved effective in their own right and will certainly take a person to their goal if that goal is to be a strong chest, big arm and skinny leg physic, (I never really obtained the big arm part) I say skinny leg because in all of those items nobody except the great Arnold ever emphasized on very many or intense leg workouts. 

Since I entered the world of Crossfit I have seen gains in my strength, body and energy I would have never dreamed of or have experienced before. My body at the age of 32 looks better then it did in my junior year of Varsity swim team at a time when I thought no work out was ever as tough as a peak of the season 5 am swim work. Additionally I have been introduced to the crazy effective Paleo lifestyle. If you asked me to eat Paleo in February of this year I would have said forget that. 

While I feel I could keep going on I will sum this up with a quote, “I am Crossfit Drunk, and I don’t want to get sober.” The 808 crew is one seriously tight family; there is nothing but encouragement and support at the box. It is my absolute honor to be apart of that; I am beyond excited to be trained by such an incredible coaching staff who also by the way are some of my newest friends who can have the shirt of my back if they need it. Although my career will soon take me away no matter what 808 will always be my home box and I owe my strength, endurance and well face it beach body to you 808 crossfit. Finally I have to say if it was not for my amazing and dear friends the Kings I would still be in gym benching and curling (BORING!!) and not here with the 808 crew.

Mahalo,
Bryan

Yesterday's WOD Board:

CrossFit 808 Elements Program begins TODAY at 7pm!

“You never know how strong you are until being strong is the only choice you have."

-Unknown

 Above: The 6am class gets after their rope climbs!

Today's WOD:
Skill:
3 sets not for time:
30 Double-Unders
10 Pistols (5 on each leg)
20m Handstand Walk


Met-con:
AMRAP in 15 minutes, of:
2 Rope Climbs (15')
20 Wall Balls (20/14 lbs to 10')
200m Run

CrossFit 808 Elements: 

First 4-week program will begin on TUESDAY, December 6th at 7:00pm!

The moment many of our "interested" and new athletes have been waiting for... The CrossFit 808 Elements program will begin Tuesday, December 6th from 7-7:45pm!  This program will span over 4 weeks with 3 sessions a week on Tuesdays, Wednesdays, and Fridays at 7:00pm. The cost is $115 (cash or check only made to CrossFit 808). If you want into CrossFit 808 classes, then you must go through this program and pass (passing is based on the coach's assessment at the end of the 4 weeks). CrossFit is a very demanding sport and requires solid fundamental movement.  Our classes are maxing out and each athlete must know and understand the movements in our WODs (Workout of the Day).

Our gym has grown and we are close to capacity, so don't hesitate and sign-up now by emailing info@808crossfit.com with the subject line: Elements Enrollment.

Here's the concept behind our Elements program:

• SQUAT SQUAT SQUAT: Engrain the "perfect" CrossFit squat in you!
• Utilize the "Baseline" WOD throughout the program to track proficiency of fundamental bodyweight movements!
• Instead of spending majority of the class time on a WOD, the focus will be on instruction of basic CrossFit movements, also known as the 9 foundational movements. The "workout" will be found through constant drilling of movements during each class.
• Overall our goal is to build a strong foundation to set them up for a successful CrossFit 808 future.

Yesterday's WOD Board: