Thursday, March 31, 2011

Have you watched the 11.2 Movement Standards video?

"For those who are willing to make an effort, great miracles and wonderful treasures are in store."
-Isaac Bashevis Singer

Above:  Aaron getting after today's WOD!  Jumping Pull-ups are a great way to train the Kipping Pull-up, while strengthening the upper body for a unassisted Pull-up.

Today's WOD:
3 rounds for time, of:
400m Run
30 Overhead Squats (75/55 lbs.)
21 Pull-ups

Reminder to all of our athletes, especially those who are competing in the CrossFit Games Open, please watch the Movement Standards video for Workout 11.2.  There are a lot of technical aspects in completing full range of motion (ROM) during a movement and its important that you understand them before tomorrow!

Yesterday's WOD Board:

Wednesday, March 30, 2011

Benchmark Girl: Elizabeth

"Everyone should experience defeat at least once during their career. You learn a lot from it."
-Lou Holtz

Above:  The 6am Class gets down with their Ring Dips!  Similar to the Pull-up, the bands can be used to assist an athlete in a Ring Dip.

Today's WOD:
21-15-9 rep rounds for time:
Clean (135/95 lbs.)
Ring Dips

Yesterday's WOD Board:

Tuesday, March 29, 2011

Open WOD 11.2 Announced!

"There are no short cuts to any place worth going."
-Beverly Sills

Above: Peedi attacks that 500m Row in today's WOD.

Today's WOD:
For time:
500m Row
25 Burpees

5 rounds for time, of:
10 Toes to Bar
20 Box Jumps (24")

15 minutes cap for each WOD. At least 5 minutes REST between WODs.

Week 2's Open Workout has been announced!  Was your guess correct?  Well if you compiled DEADLIFTS, PUSH-UPS (Game Standard), and BOX JUMPS, then you were on the money.  We will all hit this workout on Friday, so get your game faces on! Athletes who need the coaches to judge them for a validation, please give me a heads up (

Visit the CrossFit Games website for all the information you need on the workout, including the Movement Standards video, which I suggest ALL our athletes watch and watch closely!  Tony Budding is very clear on the Range of Motion for all 3 movements in this WOD, he even specifies the width that your hands and feet must be at during the Push-ups.  WATCH THE VIDEO!

Yesterday's WOD Board:

Monday, March 28, 2011

Paleolithic Diet a.k.a. the Paleo Diet, Caveman Diet, Stone Age Diet, Hunter-Gatherer Diet or Primal Diet

"The Paleo diet is simple yet remarkably effective for fat loss and halting or preventing a number of degenerative diseases."
-Robb Wolf

Today's WOD:
5 rounds each for max reps:
BW Bench Press
BW Pull-ups

Did someone say "DIET"?  Don't panic! Don't go eating pizza and ice cream till you can't move! RELAX.  I am not going to make you count your calories, I am not going to make you drink only liquids, nor am I going to make you fast.  What I am going to do is make you feel, look and perform better by fueling your body with what it was meant to be fueled with.  You wouldn't put water in your automobile's gasoline tank, would you?  Your body is no different.  There are foods your body performs better off of and there are foods that can hurt your body.  

So, what exactly is Paleo and why does it work?  Well, on Saturday Coach Josh and I, will answer all your questions at the Paleo Challenge Seminar at 11:30am (immediately following the Keiki Class at 11:00am).  Not only will we give you an informational packet full of wisdom about this wonderful nutritional plan, but we will talk you through shopping lists and some easy to make recipes that taste great!  Even if you are on the fence about this 30-day challenge, I suggest you come hear us out.  If you already know you want to sign-up, then START your FOOD LOG/JOURNAL today!  I want to know everything you are eating, Paleo or not Paleo.  The more descriptive the better!  Don't throw this task to the side.  Why? Because, your food journal will help the coaches better understand what your eating habits are like and we will be able to provide you with more tips and solutions. 

What? 30-day Paleo Challenge
Who? Any CrossFit 808 athlete
When? April 4th - May 4th
Buy-in: $10, you get a note-pad/journal to keep your meals logged, before and after photos, as well as 2 awesome Paleo Informational Packets!  Plus, prizes for the winners!
Preparation:  Sign up with one of the coaches and take your BEFORE pictures, START your FOOD JOURNAL immediately, and (optional) purchase my favorite book "The Paleo Solution" by Robb Wolf.  The book is cheaper on Amazon, than in local bookstores.

Saturday's WOD board:

Saturday, March 26, 2011

Great week, go enjoy your weekend!

"Live and work but do not forget to play, to have fun in life and really enjoy it."
-Eileen Caddy

Above: ...some pictures just don't need captions!

Today's WOD:
For time:
800m Run
21 C&J (155/105 lbs.)
800m Run
21 C&J (155/105 lbs.)
800m Run

Great work this week, everyone!  So proud of the effort and energy I saw from all of our athletes throughout the week. Enjoy your weekend and see you at the box for another rockin' week!

Yesterday's WOD board:

Friday, March 25, 2011

Happy Kuhio Day

"When you do something, you should burn yourself up completely, like a good bonfire, 
leaving no trace of yourself."
-Shunryu Suzuki

Above: (Top) Coach Josh takes the afternoon class through some upper body mobility to warm them up for WOD.  (Bottom) This was supposed to be the "silly" picture, but apparently I caught the class off guard!

Today's WOD:
"CrossFit Games Open WOD 11.1"
AMRAP in 10 minutes, of:
30 Double-Unders
15 Power Snatches (75/55 lbs.)

After practicing Double-Unders all week long, even forcing our athletes to just get attempts at the skill, we gave Open WOD 11.1 a 2nd attempt.  Congratulations to all the athletes who grabbed PRs today and  to those who attempted Double-Unders for the first time in a WOD.  I could not be more proud of the effort I saw from each and every one of you today!  Happy Prince Kuhio Day!

Oh, and our shirts have arrived! FINALLY!
All styles are $15, so get them before they sell out!

Yesterday's WOD board:

Thursday, March 24, 2011

Excuses or RESULTS--you can't have both!

"You can’t wait for inspiration, you have to go after it with a club."
-Jack London

Above:  Our workouts are made for anyone and this picture definitely reveals that!  Makamae, who just turned 12 years old, does Today's WOD with the rest of the noon class!
Today's WOD:
For time:
100 Game Standard Push-ups
*400m Run once you fail, stop or pause during your Push-ups!*

"Press On, Be Better"
There are days that just pass by smoothly with no bumps in the road.  Days when hitting your WOD is the highlight of the day.  When grabbing a PR is no sweat at all.  Then there are days when you don't feel like working out, when a PR seems "impossible" and all you want to do is nothing at all.  As a competitor in training, I come across those days every now and again.  

In fact, this past Sunday, I didn't feel like working out at all and in my mind I tried to talk myself out of it by coming up with every lame excuse possible.  I mean every lame excuse possible!  It took me about an hour of wasted time and energy, to finally realize that these kind of days are the days that make a break someone--whether you are trying to get into better shape or competing in the CrossFit Games--these are the moments where you can give into your lame excuses and be the same, or press on, DO MORE, and be better because of it.  Although it took a lot from me to get moving, I pressed on and did what I had to do.  I grabbed 2 PRs on Sunday and more than that, I walked away from the gym mentally tougher.

So, I urge you to press on during those moments of "lame excuses" and grab some results, because you will be better for it.  Don't give in, because what they say is true:  "You can have excuses or results, NOT both."

Yesterday's WOD board:

JUMP ROPES have arrived!

BRING IN YOUR $14 and walk away with your very own Ultra Speed Cable Jump Rope!

Wednesday, March 23, 2011

The Deadlift, Jump Ropes, and T-shirts!

"The deadlift, being no more than picking a thing off the ground, keeps company with standing, running, jumping, and throwing for functionality but imparts quick and prominent athletic advantage like no other exercise."
-The CrossFit Training Guide/Manual

Above: Coach Cheyne and Coach Josh demonstrate to the class how the barbell should stay close to/in contact with the legs throughout the movement and essentially travel straight up and down.

Today's WOD:
Deadlift 1-1-1-1-1

Max reps Double-Unders in 2 minutes
Max reps GHD Hip Extensions in 2 minutes
Max reps Double-Unders in 2 minutes

Just a few reminders for the remainder of the week:
1.  We only have a handful of Jump Ropes left, the rest have been pre-sold!  So, let me know ASAP if you want your very own Ultra Speed Cable Jump Rope (like the ones we have at the box).  They are 100% adjustable to your height and preference.  The rope is being sold for just $14.

2.  T-shirts, t-shirts, and more t-shirts!  Yes, the wait is over!  Our shirts should be arriving on Friday (at the earliest) or Monday (at the latest).  We have 2 different designs--both men's and women's fits as well as racer back tank tops for the women in the "Stronger/Faster/Better" design! All the shirts are American Apparel 50/50 blend! We will be selling shirts for $15 (cash or check please), so get them before they sell out! 
HOUSE DESIGN in Men's and Women's Shirts
"STRONGER, FASTER, BETTER" DESIGN (Lime Green/Hot Pink--Women's Shirt & Racerback Tank)
"STRONGER, FASTER, BETTER" DESIGN (Lime Green/Blue--Men's Shirt)

Yesterday's WOD board:

Tuesday, March 22, 2011

Athlete Profile: Hoku Kinzie

"A successful man is one who can lay a firm foundation with the bricks others have thrown at him."
-David Brinkley

"Before we officially opened in February, Hoku, did his first workout alongside his older brother and experienced CrossFitter, Mike, and was on the ground only 2-rounds into a 7-round WOD.  The thought crossed my mind that he wouldn't get back up to finish the workout, but I was wrong.  Hoku got up and finished the workout.  I knew at that point he would be back!  

Hoku's passion for perfection in his movements has been valuable in his first few months at the box.    He has been consistently improving with the completion of each new WOD.  As a coach, I am so proud of how hard Hoku works and how he works to get it right.  I truly admire his positive attitude and determination.  I'm glad he has joined our family and can't wait to see his progress over the next few months/years." -Coach Elyse

Age: 24
Hometown: Kaneohe
When did you first start CrossFitting? February 2011
Favorite WOD: Im still so new to CrossFit that I haven't done that many WODs; but if I had to pick my favorite one so far I'd say it was a WOD that had us doing a 500m row, 21 burpees, and a 400m run (3 RFT).
Least favorite WOD: Anything with deadlifts!!!!! My form is terrible and I always wake up the next day with a sore back (in a hurts so good way). Lol.
Favorite quote: "Rock n' roll don't come from your brain. It comes from your crotch." -Freaks and Geeks

What is your sports & fitness background? 
Prior to CrossFit I didn't really do much athletically. A little bit of weight lifting, inconsistent running, and some hiking.

How did you find CrossFit? What was your first WOD like and how did it feel? 
My older brother Mike had been doing CrossFit for about a year and he had told me about it a few times but it kind of went over my head. After watching some videos on youtube and with some self-motivation I made it to the still in progress CrossFit 808 gym for my first WOD. If I remember correctly my first WOD involved kettle bells, push presses, box jumps, and a very light headed and slightly nauseated me. During the WOD I felt like I wanted to die, but when it was all said and done the endorphins and high were so strong that I immediately knew I was hooked.

What changes have you seen in your body, health and fitness since starting CrossFit?
The biggest changes I've seen physically have to be my increased stamina and flexibility. I'm also a little over two weeks into eating paleo and I'm feeling leaner and I have a lot more energy throughout the day.

What changes (big or small) have you experienced since CrossFitting that were totally unexpected? 
The biggest and most unexpected change I've experienced since starting CrossFit is my daily desire to workout and challenge myself.

What is your favorite CrossFit / CrossFit 808 moment(s)? 
After doing crossfit for just one week I did the Great Aloha Run with a big group from the gym and the direct effect it had on my results and recovery were amazing, and it served as just another reason to keep CrossFitting. Every moment so far has been great. Coming to the gym, doing the WODs, picking brains about everything from technique to paleo, it's all been a blast.

Any advice/tips for people who are new to CrossFit?
The best advice I have for someone who's interested in doing CrossFit or starting for the first time is to just go for it with an open mind. No matter how difficult it seems, just don't give up, and the best way to do this is to go at your own pace. Baby steps! :) 

Also, take full advantage of the deep wealth of knowledge available from all of the coaches and the other CrossFitters. Once people start getting comfortable they should use the competitive nature of CrossFit to motivate themselves to raise their level of performance, and to exceed their predetermined and self imposed physical and mental limitations.

When you're not CrossFitting, what do you like to do? 
On my free time I like to mess around in the kitchen and try cooking new recipes. I also like to travel but I haven't had the time to go anywhere for a while. :( I also like  bodyboarding, hiking, live music, film festivals, and getting schooled in basketball.

Today's WOD:
For time: 
70 Burpees
60 Sit-ups 
50 Kettlebell swings (2/1.5 pood)
40 Pull-ups
30 Handstand push-ups

Yesterday's WOD board:

Monday, March 21, 2011

Change your life with CrossFit 808!

"Change your thinking, change your life."
-Ernest Holmes

Above: 5 rounds of 500m Row? NO PROBLEM!
Today's WOD:
5 rounds for time:
500m Row
7 Thrusters (135/95 lbs.)

CrossFit is the best strength and conditioning program out there.  If you don't believe us, then come on over and do a class.  In fact, come for a week and do classes--we'll change your life for the better in just 7 days!  Our CrossFit 808 family is growing and fast!  We are capping our membership at 200 athletes, so don't wait another minute!  Don't miss your chance to get fit and be healthy for the rest of your life.  What do you have to lose?  See you at the box!

Saturday's WOD board:

Sunday, March 20, 2011

Jam on it!

"Opportunity dances with those who are already on the dance floor."
-Jackson Brown

Above: Coach Elyse breaks down the squat with one of the classes this morning and emphasizes the points of performance, like knees tracking over the toes and sending the butt back and down. 

Today's WOD:
3 rounds for time:
400m Run
15 Pull-ups
50 Squats
15 Pull-ups

In an effort to expand our workout music collection, take a second and answer these questions (or forever hold your peace when I keep playing my favorite--DJ Godfather):
1. What is your favorite workout song of ALL time?
2. What if you were going to hit the benchmark workout "Fran"--What song would you choose to start with (and hopefully end before the song does)?
3. What genre of music (ie. pop/rock/alternative/techno) do you like to listen to during a longer met-con (think "Murph/Eva" length)?

Yesterday's WOD board:

Friday, March 18, 2011

CrossFit "Pigeon": 10 CrossFit terms you should know

"Celebrate your success and find humor in your failures. Don’t take yourself so seriously. Loosen up and everyone around you will loosen up. Have fun and always show enthusiasm. When all else fails, put on a costume and sing a silly song."
-Sam Walton (founder of Walmart)

Above: The boys getting down with Week 1's CrossFit Games Open Workout!
Today's WOD:
"CrossFit Games Open Week 1 Workout"
AMRAP in 10 minutes:
30 Double-Unders
15 Power Snatches (75/55 lbs.)

10 CrossFit terms you should know!
CrossFit slang, "pigeon", lingo, vocab, acronyms, etc., can get rather confusing, especially if you are new to the sport.  I mean, since when did the acronym WOD become a noun and verb?  Well hopefully the explanations below help make sense of it all.

WOD - Workout of the Day
Example: "Have you WODed, today?" "No, I'm WODing at the 4pm class!"
RFT - Rounds for time
Example: "5 RFT"
AMRAP - As many rounds/reps as possible
Example: "AMRAP in 10 minutes" (i.e. Today's WOD)
PR - Personal Record
Example: "What's your 'Fran' PR?"
Met-con - Metabolic Conditioning
Example: "What's today's Met-con?"
OHS - Overhead Squat
C&J - Clean & Jerk
DB - Dumbbell (ex. DB Cleans)
KB - Kettle-bell (ex. KB Swings)
CFT - CrossFit Total (a benchmark workout)

Yesterday's WOD board:

Thursday, March 17, 2011

The HURT 100 Trail Series

"It’s kind of fun to do the impossible."
-Walt Disney

Above:  Some of our coaches and athletes participated in the HURT 100 Trail Series this past weekend.  It was a 6-mile trail run that began at Moanalua Valley Park and looped back.  The next HURT 100 Trail Series is on April 9th and will be 7-miles. Check out for more information.

Today's WOD:
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

**Try to increase the load on each of the fifteen sets.**

We're doing the CrossFit Open Week 1 Workout tomorrow! If you have your own jump rope, bring it for your Double-Unders tomorrow!

Yesterday's WOD board:

Wednesday, March 16, 2011

Rope Burn

"In each of us are places where we have never gone. Only by pressing the limits do you ever find them."
-Joyce Brothers

Above: ...because what if one day life forces you to climb up a rope?

Today's WOD:
3 rounds for time:
2 Rope Ascents (19 feet)
20 Dumbbell Push Press (40/25 lbs.)

Today's WOD brings Coach Cheyne's favorite quote to mind, by St. Francis of Assisi: "Start by doing what is necessary, then what is possible, and suddenly you are doing the impossible."  When athletes entered the box today and read the WOD board, many were worried they wouldn't be able to do the workout.  However, after a few pointers and rope climbing technique tips, they were all on their way to touching that beam!  Great work, today! 

Reminder for those who are registered for the CrossFit Games Open:  email me ( the class time you plan on attending this Friday!

Yesterday's WOD board:

CrossFit Games Open Week 1 Workout Announced

Week 1 Workout:
"Double-under/Power Snatch"

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lbs / 55lbs)

**Please watch the Workout Description Video HERE! Pay close attention to the Range of Motion (ROM), so you don't have reps taken away from you on Friday.**

As mentioned in the last post, we've designated Friday as our "Open Workout Day".  So, all the classes from 6am to 6pm, will do the Workout of the Week--regardless of if you are registered to compete or not.

If you are registered and competing, you must email me ( in advanced letting me know, which class you will attend on Friday, so I can have our coaches/judges ready to go.

Tuesday, March 15, 2011

FRIDAY will be CrossFit Games Open WOD Day!

"Some men succeed because they are destined to, but most men succeed because they are determined to."
-Greame Clegg

Above:  The NOON class gets their SNATCH on!  And, yes, the Urban Beach Boys, Hal and Michael (pictured above behind Adrienne), were sweating it out with us, today.

Today's WOD:
3 rounds for time:
30 Wall Ball (20/14 lbs.)
30 Snatch (75/55 lbs.)

**HINT for tomorrow's Class WOD:  If you like, wear long tights, SKINS, and/or high socks as well as bring an old pair of shoes!**

Although the first WOD has not dropped due to technical difficulties that CrossFit HQ has encountered, we've officially decided that Friday's will be our "Games WOD" days!  Meaning, ALL the classes/athletes will do the CrossFit Games Open Workout of the Week as their WOD--regardless of if you're competing or not.

If you are registered and competing, you must email me ( in advanced letting me know, which class you will attend on Friday, so I can have our coaches/judges ready to go.  

Yesterday's WOD board:

Monday, March 14, 2011

"Open" Gym Hours

"Man is so made that when anything fires his soul, impossibilities vanish."
-Jean de La Fontaine

Above: Today's WOD implemented the Glute-Ham Developer (GHD).  For the Back Extension, we like to set up so that the pelvis is trapped on the pads, and without any movement in the hip, we extend and flex at the trunk only.

Today's WOD:

For time:
Run 1 mile
100 Sit-ups
100 Back extensions
Run 1 mile

Mix and match back extensions and sit-ups as needed.

At 17:00 Pacific Time (California Time Zone) tomorrow, the first CrossFit Open workout will be released, commencing the 6-week long competition for approximately 60 spots for athletes at their respective Regional.  We will be opting-in each week and allowing our members to do the workouts during the set "Open Gym" hours:  (tentatively) Thursday 5:00pm, Friday at 6:00pm and Saturday 11:30am.  If there is a scheduled class, these Open Gym Hour(s) will take place of the class for the following 6-weeks!  Please email, call, or tell me in person which Open Gym hour you plan on attending for the week, because each athlete will need a judge for the workout.

Saturday's WOD Board:

Saturday, March 12, 2011


"Don’t judge those who try and fail, judge those who fail to try."
-Author Unknown

Above: (Top) 10am Class getting after the box jumps in Today's WOD. 
(Bottom) Coach Cheyne and Coach Elyse take the keikis through their mobility warm-up.

Today's WOD:
Clean 3-3-3-3-3

AMRAP in 10 minutes, of:
200m Run
20 Box Jumps (24")

During our workouts coaches will always get on athletes if they are NOT achieving full ROM (Range of Motion) on reps.  This past week, we've even handed out ROM-violations on the WOD board to athletes who did not get full ROM during the WOD.  This is to prepare everyone for the weeks to come in the CrossFit Games Open.  When you do your Open workout of the week, a coach will be judging every rep!  So, if you hear a "NO REP" called out during your workout, my advice, is to get it right on the next rep and move on!  Don't waste energy contemplating that one rep--just lock your hips at the top, get your chin over that pull-up bar, or throw that wall ball above the blue line!

Keep checking back to the website as we will be posting more information about how we will run "Open" gym for those members who will be competing in the CrossFit Games Open!  Remember, its not  too late to sign up, and anyone can and should compete!

Yesterday's WOD board:

Friday, March 11, 2011

REGISTER for the CrossFit Games OPEN!

"You can’t have a better tomorrow if you are thinking about yesterday all the time."
-Charles F. Kettering
Above: Katie-girl loves being the "center of attention"!

Today's WOD:
For time:
20 Back Squats (225/155 lbs.)
40 Toes to Bar
60 KB Swings (70/53 lbs.)

Just wanted to get everyone thinking about the CrossFit Games Open.  If you haven't registered yet, I STRONGLY encourage you to.  This is truly a great event and whether you are 1-month into CrossFit or 3-years, I think you will find it challenging and fun.  Not to mention, you will represent CrossFit 808 internationally.  Its $10 for 6 weeks and CrossFit 808 will be opting-in for all the workouts, assuming we have the equipment and man power, so you can compete right in the comfort of your own box.  So no more sitting on the fence, JUST DO IT--by the end of the 6-weeks, you'll be glad you did!  REGISTER HERE.

Yesterday's WOD board:

Starting Next Week: 5pm Class Added to the Schedule

"It’s not how good you are. It’s how good you want to be."
-Paul Arden
Above:  Starting Monday, March 14th, we're adding a 5pm class to the schedule!

Beginning Monday, March 14, 2011, we will have a 5pm class Monday thru Friday!  We will test this out for the remainder of March and decide if it will permanently stay on the schedule.

FRIDAY CLASSES back in session!



With the very real Hawaii Civil Defense warning about the potential Tsunami headed towards the islands, THE 6am CLASS is CANCELED till further notice!  I will update the blog if anything changes.  Please be smart and safe out there.

Thursday, March 10, 2011

For a good time: CALL FRAN!

"We have a strategic plan. It’s called doing things."
-Herb Kelleher

Above: The 6pm Class may not have called "Fran", but they definitely had a good time!

Today's WOD:
For time:
21-15-9 rep rounds, of:
Thrusters (95/65 lbs.)

Congratulations to everyone who hit "Fran" today, we had a good share of first timers and a handful of PR's!  Way to get it done!

Yesterday's WOD board: