The Ramirez's are in the house!

‎"Success is getting what you want. Happiness is wanting what you get." 

-Dale Carnegie

Above: The Ramirez ohana has been WODing with us this week!  They recently moved to Utah where they picked up CrossFit!  Now, they are back for a little summer vacation and caught the WOD bug.  We are so glad they decided to come workout with us during their stay!  What an awesome family!

Today's WOD:
Strength: 
Deadlift 3-3-3-3-3
See June 22, 2011.

Met-con:
For time:
21 Deadlifts (225/155 lbs.)
400m Run
18 Deadlifts (225/155 lbs.)
400m Run
15 Deadlifts (225/155 lbs.)
400m Run
12 Deadlifts (225/155 lbs.)
See April 21, 2011.

Reminder:  July 4th Holiday Schedule
6:00am, 8:30am, 10:00am, and noon.
*This is a CrossFit 808 members only day! Non-members will not be allowed to participate in our WOD on Monday.

Yesterday's WOD Board:

Battle Wounds!

"Accumulating injuries is the price we pay for the thrill of not having sat around on our asses."

-Mark Rippetoe

Above: Our visiting athlete, Kat, from Houston, Texas (pictured on the left) shows off her battle wound from the Box Jumps in today's WOD!  She's one tough cookie and did a great job with "Filthy 50"!  Lei (pictured on the right), also left a little bit of herself on our box!  Like today's quote says, "its the price we pay for the thrill of not having sat around on our asses."

Today's WOD:
"Filthy 50"
For time:
50 Box Jumps (24")
50 Jumping Pull-ups
50 KB Swings (35/26 lbs.)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45/33 lbs.)
50 Back Extensions
50 Wall Balls (20/14 lbs. to 10')
50 Burpees
50 Double-Unders


Yesterday's WOD Board:

Pistols!

‎"If I am not good to myself, how can I expect anyone else to be good to me?"

-Maya Angelou

Above: Daron Cam (front row, far left), dropped in for his 2nd class on his visit back to the islands.  Daron is a Punahou Alum and has been CrossFitting for over 2 years!  Great job on both days with us!

Today's WOD:
"Mary"
AMRAP in 20 minutes, of:
5 Handstand Push-ups
10 Pistols (Alternate Legs)
15 Pull-ups

What is a Pistol? How do you do a Pistol?


Stand on one leg, with the other leg out in front and parallel to the floor. Hands go out in front to help balance. Sit back and down, as if sitting in a very low chair. At the bottom your support foot is flat and your hamstrings/glute is resting on your calf. Now stand back up to the starting position. That is one rep. (Definition used by www.crossfit.com FAQ section.)


(Left) Jaimie did a great job with her Pistols today! She was able to get to the bottom and stand back up before lowering her other foot.  There are a few ways you can modify the Pistol if you aren't able to perform them as prescribed.  Placing a Bumper Plate under the heel of your foot, if you don't have Weightlifting Shoes, can help add stability to the bottom of your Pistol.  Also, standing on top a 20" box then doing the Pistol will help if you aren't able to keep your floating foot off the ground.  Finally, using a stack of plates under your butt and tapping your butt off the plates as you go down can help build the muscles needed to perform a full Pistol.

Yesterday's WOD Board:

Holiday Schedule for the 4th of July!

"Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful."

-Albert Schweitzer

Above: In the bottom or "catch" of the Snatch, your heels shouldn't leave the ground.  You should strive to sit back in the squat, like an air squat, and catch the weight while sitting in your heels.  When you allow the weight to shift into your toes, it is very hard to Snatch heavier loads as well as get to depth on the catch of the Snatch with your hip crease below your knee crease.

Above:  The knees should track over the toes at the bottom of the Snatch!  Properly done, it should resemble the bottom of an air squat with your butt back and the weight in your heels.

Today's WOD:
Snatch Balance 3-3-3-3-3


Then...
For time and load:
800m Run
30 Squat Snatch (Choose your own load.)
800m Run


Holiday Schedule for the 4th of July:

Please make a note:  We will have the following classes on Monday, July 4, 2011, in celebration of the 4th of July!  Also, this day will be for CrossFit 808 members/athletes only!  No non-members are will not be allowed to participate in the 4th of July classes.


6:00am, 8:30am, 10:00am, and Noon




Yesterday's WOD Board:

Aloha to Erin and the Bentley's!

"I hope that I may always desire more than I can accomplish."

-Maya Angelou

Above: Coach John's parents (the couple sporting the leis) stopped in for a workout on their vacation in Hawaii!  Coach John's mom, Pat, did a great job with her modified WOD!  It was her first time trying CrossFit and she did a great job!  Enjoy the rest of your stay in Hawaii!
Today was also Erin's (dark green shirt, on the right of Rome) final WOD with us as she will be moving to Las Vegas tomorrow.  I have already contacted my good friend and CrossFit Las Vegas coach, Vili, telling him about Erin!  They are ready for her to kick butt on WODs!  Best of luck to you, Erin!  You will surely be missed!

Today's WOD:
For time and load:
800m Run
30 Clean & Jerks
800m Run


Yesterday's WOD Board:

Happy birthday Peedi and Veronica!

“If you only do what you know you can do--you never do very much.”

-Tom Krause

Above:  Peedi gets "Randy" done at the 6am class on her birthday! Happy Birthday Peedi... you look younger and younger the more CrossFit you do! :)  Also, a big Happy Birthday to Veronica as well! Double-trouble day of birthdays and birthday burpees?!

Today's WOD:
Power Snatch 3-3-3


Then...
"Randy"
For time:
75 Power Snatches (75/55 lbs.)


Yesterday's WOD Board:

Full ROM is Very Important!

“I would prefer even to fail with honor than to win by cheating.”

-Sophocles

  Above: Kehau is a great example of a coachable athlete!  When asked to touch her chest to the deck on push-ups that's exactly what she does, even if it means modifying the push-up to her knees. 

Above: Kehau demonstrates what the top of a push-up should look like! Notice how she locks out her elbows and is active through the shoulder!  When she does her push-up her body moves together... beautiful!

Today's WOD:
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups (with Ab-mat)
100 Squats
See February 28, 2011.

FULL Range of Motion (ROM) is VERY Important!

Sometimes we get caught up in going faster and heavier that we forget about our range of motion!  While it is important to push yourself and go harder, faster... you will only get better if you hold your standard for FULL ROM at all times!  You only hinder yourself as an athlete when you cheat the movement!  As coaches, we always love when an athlete is coachable and listens to our cues.  We do not correct you because its our job, we correct you because we want you to get better!  By practicing the full range of motion in any movement, you are more likely to get to RX faster than doing something half ROM!  For example, in Keahu's push-up (pictured above), she could have done them on hands and toes, but only going halfway down (not touching her chest to the deck).  But, she chose to do them on her knees so FULL ROM could be achieved!  She is developing her muscles for full range push-ups and will get to prescribed push-ups much faster this way!  Don't cheat yourself... full range of motion is very important!

Yesterday's WOD Board:

Work hard!

"If you're going to work... work hard. That way, you'll have something to show for it. The biggest waste is to do that thing you call work, but to interrupt it, compromise it, cheat it and still call it work."

-Seth Godin

Above: This picture was picture #11 for VA Loans 12 Images in 12 Days from the Nor Cal Regional.  If you haven't liked them on Facebook yet, do it!  VA Loans did a great job at covering the Nor Cal Regional and might be doing more of the same at the CrossFit Games.  They also have tons of cool CrossFit videos, including interviews from local athletes!
"Team VA:  After finishing his WOD, Jamo of Crossfit Oahu goes over to cheer on Josh of CrossFit 808 in WOD#4. Josh completed his WOD in 24:54, just seconds before the 25 minute time."

Today's WOD:
Deadlifts 3-3-3-3-3

Then...
4 rounds:
Against a 3-minute running clock:
400m Run
Then, Row as many Meters as possible in the remaining time.
Rest 3 minutes between each round.
Score is how many Meters you rowed in each round.


Yesterday's WOD Board:

Chris Ma and Ken get their Muscle-ups!

“Courage is the discovery that you may not win, and trying when you know you can lose.”

-Tom Krause

Above: Chris gets his first muscle-up, today, then cranks out over 6 rounds in "Nate"! 

Above: Ken gets through "Nate" doing Muscle-ups! Welcome to the club!

Today's WOD:
"Nate"
AMRAP in 20 minutes, of:
2 Muscle-ups (6 Ring Dips)
4 Handstand Push-ups
8 KB Swings (70/53 lbs.)


Yesterday's WOD Board:

"3, 2, 1, GO!" Photo Game

“I think the ones who survive in life do it by hammering at it one day at a time. You do what you have to do to get through today, and that puts you in the best place tomorrow.”

-Oprah Winfrey

Above: "Creepy!"

Above: "Splash Mountain!" 

Above: "Scared!"

Today's WOD:
For time:
20 Deadlifts (225/155 lbs.)
40 Wall Balls (20/14 lbs. to 10 ft.)

15 Deadlifts (225/155 lbs.)

30 Wall Balls (20/14 lbs. to 10 ft.)

10 Deadlifts (225/155 lbs.)

20 Wall Balls (20/14 lbs. to 10 ft.)

5 Deadlifts (225/155 lbs.)

10 Wall Balls (20/14 lbs. to 10 ft.)

3, 2, 1... GO! Photo Game:

Next time you are bored at the airport or in the back of a minivan try this fun photo game!  Have the person taking the picture, the photographer, yell out an emotion or scene for the participants to act on.  The photo should be taken immediately after the photographer yells the emotion/scenario out! Try all different emotions... makes for great memories and funny pictures to look back on!

Saturday's WOD Board:

"Toes to Bar Annie"

"Whether you think you can or can't, you're right."

-Henry Ford

Above: Even though we had a packed box for today's classes, everyone gave "Toes to Bar Annie" everything they had and got in a great workout!  I also forgot to snap a picture of the class with Scott from CrossFit Cadence in Los Gatos, CA (he's the guy in the upper left corner by the door, walking out of the box).  Scott kicked butt in both "Grace" and "Toes to Bar Annie"... he represented Coach Josh and Coach Joey very well!

Today's WOD:
"Toes to Bar Annie"
50-40-30-20-10 rep rounds for time:
Double Unders
Toes to Bar


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If you are interested in purchasing products from Progenex, please feel free to use our affiliate code for a 10% discount:  CF808.

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Yesterday's WOD Board:

Who's coming to the CrossFit Games?

“Even if you are on the right track, you’ll get run over if you just sit there.”

Above:  Where in the world is Rome? The Stein family--Al, Rome, Eli and Haya--have been on a family vacation since the Nor Cal Regional.  Rome recently visited CrossFit Farmland in Waunakee, WI!  She has represented our box very well while on the road by grabbing PRs and kicking butt in WODs.  Can't wait to have you back home, Rome!

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


Then...
"Grace"
For time:
30 Clean & Jerks (135/95 lbs.)

Who's coming to the 2011 Reebok CrossFit Games, July 29-31?

The CrossFit Games Final Event is less then 7 weeks away... are you coming to see the world's fittest athletes throw it down in one arena?  A bunch of our members have already booked their travel arrangements for the big show!  Checkout our Facebook page to see who's going and who you can travel with!  Book your flight to Los Angeles, CA, find a hotel to stay at, like the Residence Inn in Los Angeles Torrance/Redondo Beach, and purchase your tickets to the Games at the Home Depot Center... 3, 2, 1, GO!

Yesterday's WOD Board:

"Nancy"

“I don't believe in failure.”

 Above: Morgan (pictured on the left) and Sydney (pictured on the right), both classmates of mine, smashed "Nancy" today!  Morgan was in town for a week and tried CrossFit for the fist time on Saturday, then came back for more!  If you ask for my opinion, she's a natural!  Sydney hit a PR yesterday with her "Nancy" by not only beating her previous time, but increasing the weight as well.  Great job!

Today's WOD:
"Nancy"
5 rounds for time, of:
400m Run
15 Overhead Squats (95/65 lbs.)


Yesterday's WOD Board:

Coach John makes 10 years with the Navy!

“We tend to forget that happiness doesn't come as a result of getting something we don't have, but rather of recognizing and appreciating what we do have.”

-Frederick Keonig

Above: We called "Fran" back and she definitely gave all of us a good time!

Today's WOD:

See March 10, 2011.

"Fran"

21-15-9 rep rounds for time:

Thrusters (95/65 lbs.)

Pull-ups

Congratulations Coach John--a decade in the Navy!

As of yesterday, Coach John Bentley of the U.S. Navy Bomb Squad, has officially been in the Navy for 10 years--yes, he joined when he was just a 17 year old boy! Give him a big congratulatory hug when you see him next or just buy him a venti Starbucks coffee !

We are so proud of you, Coach John!  We are also very happy you found your way to Hawaii in the past 10 years; moreover, found your way to us.  Thank you for your decade of service and keeping our country safe.  You are our hero and we are so glad you are safe and sound!

Yesterday's WOD Board:

San Antonio in the house!

"A creative man is motivated by the desire to achieve, not by the desire to beat others."

-Ayn Rand

Above: Kat (3rd from right) and Amber (2nd from right) from San Antonio were in the house today!  They love to follow our programming when they workout at their home gym.  We love that they follow our programming! Maybe we should make them report their times and post it on the whiteboard? :)

Today's WOD:
Shoulder Press 3-3-2-2-1-1


Then...
2 minutes each for max reps:
Double Unders
Handstand Push-ups
Double Unders
Handstand Push-ups


Yesterday's WOD Board:

Hero WOD: "Small"

"I am still determined to be cheerful and happy, in whatever situation I may be; for I have also learned from experience that the greater part of our happiness or misery depends upon our dispositions, and not upon our circumstances."

-Martha Washington

Above: Does this picture make you want to get your WOD on? Get some!

Today's WOD:
"Small"
3 rounds for time:
1000m Row
50 Burpees
50 Box Jumps (24")
800m Run

Saturday's WOD Board:

The Sissy Test!

“Concentration and mental toughness are the margins of victory.”

-Bill Russell

Above: The aftermath of the "Sissy Test"!  Jackie crushed today's WOD! Great job!

Today's WOD:
"Sissy Test"
For time:
15 KB Swings (53/35 lbs.)
1 Burpee
14 KB Swings (53/35 lbs.)
2 Burpees

13 KB Swings (53/35 lbs.)

3 Burpees

12 KB Swings (53/35 lbs.)

4 Burpees

11 KB Swings (53/35 lbs.)

5 Burpees

10 KB Swings (53/35 lbs.)

6 Burpees

9 KB Swings (53/35 lbs.)

7 Burpees

8 KB Swings (53/35 lbs.)

8 Burpees

7 KB Swings (53/35 lbs.)

9 Burpees

6 KB Swings (53/35 lbs.)

10 Burpees

5 KB Swings (53/35 lbs.)

11 Burpees

4 KB Swings (53/35 lbs.)

12 Burpees

3 KB Swings (53/35 lbs.)

13 Burpees

2 KB Swings (53/35 lbs.)

14 Burpees

1 KB Swing (53/35 lbs.)

15 Burpees

30-minute cap!

The Sissy Test:

With a workout like today's ladder... your mental toughness plays a huge role in your success!  When the reps only decrease/increase by 1 rep, the mind can put up a wall during the workout; however if you can push through it and not give into the physical fatigue the Sissy Test can be conquered!  The ladder styled workouts maybe slightly deceiving... don't be fooled 15 to 1 is 120 reps!

Yesterday's WOD Board:

Happy King Kamehameha Day!

"I am still determined to be cheerful and happy, in whatever situation I may be; for I have also learned from experience that the greater part of our happiness or misery depends upon our dispositions, and not upon our circumstances." 

-Martha Washington 

Above: Coach Cheyne at 22 weeks pregnant and still going CrossFit strong--she did all her Ring Dips with NO band today!  Her little girl is going to be one tough cookie!

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


Yesterday's WOD Board:

Do work!

"Success is not measured by what you accomplish but by the opposition you have encountered, and the courage with which you have maintained the struggle against overwhelming odds." 

-Orison Swett Marden 

Above: Get low! Get low! Coach Josh and Rome showing off their GORGEOUS Overhead Squats! Do work!

Today's WOD:
AMRAP in 2 minutes:
OHS (45 lbs.)


Then...
2 minutes each of:
Ab-mat Sit-ups
GHD Back Extensions
Ab-mat Sit-ups


Yesterday's WOD Board:

Thank you from Meg Gayman (Stoneway CrossFit in Seattle)

"Duty makes us do things well, but love makes us do them beautifully."

-Zig Ziglar 

Above:  This has to be one of my favorite pictures from Regionals!  Have you gotten your new shirt?

Today's WOD:
"Nicole"
AMRAP in 20 minutes, of:
400m Run
Max Reps Pull-ups
Note the number of Pull-ups completed each round.

I received an awesome email from a former Seattle visitor, who came to workout at our box in April.  Thank you, Meg!  You are welcome to visit us anytime you are here in the islands!  Here's what her email said:

Hi Coach Elyse,


I was just checking in on your blog to see what CrossFit 808 has been up to lately and I came across your post about thanks yous and testimonials. 

I would like to extend my sincere thanks for giving me such a great experience when I visited in April. It's always a little scary walking into a CrossFit Gym that isn't your "home box"; you just don't know what to expect and how you will measure up. Luckily I felt right at home at CrossFit 808. You can tell that you and your coaches truly care for all the members of your gym. It was a true pleasure meeting you and getting to know a couple of your athletes. Everyone was so welcoming and I walked away learning a couple of new things and feeling proud of myself for trying so hard while I visited. I wore my "stronger, faster, better" tshirt during my half marathon a couple of weeks after I had visited you. The slogan on the shirt helped keep me focused on my big goal of hitting a 1:35.  Instead of hitting my goal time I blew right past it and got 1:33:04. I attribute a lot of my success in that race to getting involved in CrossFit. Boxes like yours exude the true community feeling that makes CrossFit so great. So thank you from the bottom of my heart for letting a newbie from Seattle come workout with, and be taught by, some of the best athletes in the country. It was truly a wonderful experience.


All the best,
Megan Gayman


PS- Congratulations on your incredible accomplishments at Regionals, I'm cheering for you!! 


Yesterday's WOD Board: