Saturday, July 30, 2011

DAY 2 of the CrossFit Games!!!

"Do or do not. There is no try."

Today's individual events started with a quick "sprint" on the track and another series of skills tests. Elyse is holding in the top 25 and will advance through the first "cut". Stay Tuned for further updates @!

Go Coach Elyse!

Above: The final event of Day 1. Rope Climbs and Clean & Jerks!

Today's "on-your-own" WOD:
100 Air Squats
400m Run
75 Air Squats
400m Run
50 Air Squats
400m Run
25 Air Squats
400m Run

Achieve the hip crease below your knee at the bottom of the squat, and a full hip extension at the top of the squat.

If you are unable to run:
Substitute 48 Burpees for the 1st run, 36 Burpees for the 2nd run, 24 Burpees for the 3rd run, and 12 Burpees for the 4th run.


Friday, July 29, 2011


"This weekend is going to be epic and it's because of you guys, welcome to the 2011 Reebok CrossFit Games."
- Dave Castro, CrossFit HQ Director of Training

Above: Coach Elyse kicking it into gear for her chest-to-bar pull-ups!

Today's "on-your-own" WOD:

5 Attempts for 20 Consecutive Double Unders

5 Rounds For Time
10 Handstand Push-ups
50 Double Unders

Substitutions for HSPU:

20 Pike/Feet Elevated Handstand Push-ups
30 Regular Push-ups

Substitutions for Double Unders:

25 Sequences of "Double-Single"
100 Single Jump Ropes


Thursday, July 28, 2011


"We all experience many freakish and unexpected events- you have to be open to suffering a little."

-Viggo Mortensen

Above: Coach Elyse accompanied by Coach John run part of the soft-sand course at Santa Monica Beach.

The first event of the 2011 Reebok CrossFit Games was announced yesterday! And another announcement has been made today for events two and five (see them here). In event one, games athletes will need to go through a ocean swim, soft-sand beach run, chest-to-bar pull-ups, "gamer" push-ups, air squats, and the same soft-sand beach run again. Sounds easy right? Not so much when you look at the numbers, it looks a lot like hero WOD "Murph" to me; see the details here. There is no confirmation whether or not this event will be streamed. Check CrossFit 808's facebook for any updates as well should live scoring become unavailable during this time.

In the teams event one they need to move 1700 pounds of sand in 15 sandbags down and back across a 100 yard field. But when you add 6 obstacles in the mix, this event looks absolutely daunting!

The masters event will be a great watch as well because they must complete a 21-15-9 of Overhead Squats and "gamer" push-ups with shuttle runs in between! A shout out goes to Mark Laakso of CrossFit Oahu who is also competing in the games. Mark too first place in the open for his master's division.

Just one day away before the competition and fun begins. We will see the best of the best at this sport of fitness throwdown in unbelievable, memorable, and exciting events!

Go Coach Elyse!

Today's WOD:

"Sissy Test"





The Sissy Test:

The return of this nasty workout ladder! This time the couplet is between Pull-ups and Burpees. Many athletes weren't grateful that pull-ups were put into this mix while others would much rather have kettlebell swings back! Either way, this workout requires mental toughness!


1. No classes will be held on Friday, July 29 (tomorrow) and Saturday, July 30. Check the blog later for some WODs to do on these days if you really need to get your fix!

2. Non-CrossFit 808 members may start or resume their trial period on Wednesday, August 3rd.

Yesterday's WOD Board:

Wednesday, July 27, 2011


"There is no terror in a bang, only in the anticipation of it."
- Alfred Hitchcock

We are now two days out from the 2011 Reebok CrossFit Games! If you have been glued to the Games website and hitting refresh every three seconds like I have, then you will know about the SWIM TEST the games athletes had to conduct today! Does this mean they will be having a swim in this year's games events??? Maybe yes, maybe no. We shall wait and see... the announcement of the first workout is today! Stay Tuned to!

Click on this link for some of the reactions from last night's announcement (Elyse is in it):

Today's WOD:
3 Rounds For Time:
500 Meter Row
12 Body Weight Deadlifts
21 Box Jumps (20")

Above: Nicole displays a good setup for the deadlift during today's WOD.

Above: "Opening" the hips during the Box Jumps!

Yesterday's WOD Board:

Tuesday, July 26, 2011


"They say a person needs just three things to be truly happy in this world: someone to love, something to do, and something to hope for."
- Tom Bodett

Above: Bob is lightning quick getting Kip's dumbbell set for the weighted dip!

Today's WOD:
Weighted Ring Dips 3-2-2-2-1-1-1-1-1

200 Sit-ups For Time.

See May 24, 2011

Ring Dips are dynamic, fun, and challenging! If you attended any of our classes today, I hope you were able to apply yourself to this movement with a newfound confidence. They are not easy, but through a positive attitude and some hard work you can make them your excalibur!

Members were also challenged in a series of core drills prior to starting their ring dips. They included "Hollow Rocks" and variations of the "Plank". The added 200 Sit-ups for time were the icing on the cake. Well done for those that PR'd!

Midline stabilization is an important key we can use to unlock the unlimitless potential of increasing our work capacity across broad time and modal domains (our definition of fitness).

Yesterday's WOD Board:

Monday, July 25, 2011

4 More Days Until The Reebok CrossFit Games!

"The First rule of competition: In order to win you have to want it more!"
- Desperate Housewives

Above: The opening afternoon of the CrossFit Games 2010.

Elyse is gearing up for what I like to call a whirlwind of fun! Literally! This year the Games will be bigger and better than ever. We will see some new faces and some familiar faces this year. The blend of athletes that will join from around the world in this three-day competition is already excitement in itself. All in all, the road to the fittest on earth ends here at the Home Depot Center in Carson, California. Only one male and one female athlete will be crowned CrossFit Games Champion! Stay tuned!

"Helen" is a classic CrossFit Benchmark Workout of the Day. It combines elements of running, weightlifting, and gymnastics into one short, but sweet workout. We encouraged our members to strive for a 8-10 minute timeframe and to limit themselves under 15 minutes. Due to the shorter repetition scheme and short run, you want to keep moving save your breath and heart are going a hundred miles an hour! Congratulations goes out to all those athletes that sped through this today Rx! Enjoy this "Helen" clip from "old school" CrossFit Games 2007 Men's Champion James "OPT" Fitzgerald, sub-7!!!

Today's WOD:
Back Squat 5-5-5-5-5

3 Rounds For Time:
400 Meter Run
21 Kettlebell Swings (53/35 lbs.)
12 Pull-ups

Saturday's WOD Board:

Saturday, July 23, 2011

Paleo BBQ a huge success!

"The only way of finding the limits of the possible is by going beyond them into the impossible."
-Arthur C. Clarke

Above: Our first Paleo BBQ was so much fun!  Thank you to everyone who came by and kicked it with us!  The food that everyone contributed to was delicious and hopefully gave others an idea that Paleo is very doable.  Thank you to our grill masters: Mike Ballenger and Coach John!  Huge thank you to Lori, Kathi, and my mom for the behind the scenes action.  This was just the first of many more potlucks to come!

Today's WOD:
For time:
800m Run
30 Power Cleans (155/105 lbs.)
800m Run
30 Muscle-ups

If you can't do Muscle-ups sub 60 Ring Dips.

Yesterday's WOD Board:
(I will post this tomorrow.  Left my camera at the gym!)

Friday, July 22, 2011

Paleo Potluck tomorrow (Saturday) at the box!

‎"I've always made a total effort, even when the odds seemed entirely against me. I never quit trying; I never felt that I didn't have a chance to win."
-Arnold Palmer

Above: Zaila (Sydney's 2-year old daughter) shows us how to do a proper burpee! Note her big jump and clap at the end! Now that's what I'm talking about!

Today's WOD:
30-25-20-15-10 rep rounds for time:
Box Jumps (24")
Toes to Bar

See April 9, 2011.

1. This Saturday, July 23rd at 6:00pm--Paleo Potluck BBQ at the box! We will have a grill for the meats and veggies you'd like to cook.  Please, bring your own beverages/coolers (yes, alcoholic beverages are allowed, its the only non-Paleo thing that will be allowed through the gym doors).

2. No non-CrossFit 808-members will be allowed to join our classes during this week (July 25-July 31).  This means if you are new to our gym (a.k.a. NOT a current member) and want to try out on of classes, you will have to wait till Wednesday, August 3rd.

3. The gym will be closed on Friday, July 29th and Saturday, July 30th--this means NO CLASSES.  We, the coaching staff, hope that you will be glued to your computer watching the streaming live CrossFit Games!  This may be the only time I ever allow you to be glued to your computer!  We will post WODs for both days on the website, so you can do those during the breaks in the competition.  You will be able to view the CrossFit Games at

Yesterday's WOD Board:

Thursday, July 21, 2011

Mahalo from Amber and Kat!

‎"So many of our dreams at first seems impossible, then they seem improbable, and then, when we summon the will, they soon become inevitable." 
-Christopher Reeve

Above: Who says CrossFit 808 is only in Hawaii? Amber and Kat follow our website and WODs all the way in San Antonio, TX!  They stopped by during their summer vacation to Hawaii and hit a few WODs with us in the box.  Thanks for always supporting CrossFit 808!

Today's WOD:
3 rounds for time:
30 Wall Ball (20/14 to 10')
30 Hang Squat Snatch (75/55 lbs.)

See March 15, 2011.

Thank you message from our San Antonio visitors, Amber and Kat (pictured above):
Kat and I just wanted to say thank you and let you know how much we enjoyed working out at 808 while we were in Hawaii! Elyse you gladly opened up your doors for us and not only let us hit up your WOD's, but also coached us up and pushed us like we were one of your own! Your dedication and passion for crossfit is evident in everything that you do from your blog, to coaching, and your elite status as one of the top competitors in the world. We loved getting the chance to meet you and want to throw a lot of love out to your 808 members, you guys are GREAT! The atmosphere in your box is amazing, we felt right at home! We will continue to follow your programming and cheering you on! We will definitely have Umeda t-shirts when Rogue starts selling them! Good luck at the games!

-Amber and Kat
San Antonio, TX

Yesterday's WOD Board:

Wednesday, July 20, 2011

Pre-CrossFit Games BBQ at the box!

"It's hard to beat a person who never gives up."
-Babe Ruth

Above: Teamwork to put the plates on LJ's back!
Above: Teamwork to make sure the plates stay on his back during the push-up! Great work today!

Today's WOD:
Weighted Push-up 1-1-1-1-1-1-1

5 rounds for time:
20 Good Mornings (45/35 lbs.)
25 Sit-ups

Pre-CF Games BBQ at the box on Saturday, July 23rd at 6PM!
Coach John, Katrina and the Ballenger's asked me the other night if they could do a send off BBQ to wish me luck for the Games.  I was honored, so of course I said, "Yes!"  The only exception is that its a PALEO-only POTLUCK, because I am still strict Paleo to prepare for the competition.  So, 6PM at the gym and we'll stay as late as you want.  The sign-up sheet for food is on the check-in counter.  We will have a grill for the meats and veggies you'd like to cook.  Please, bring your own beverages/coolers (yes, alcoholic beverages are allowed, its the only non-Paleo thing that will be allowed through the gym doors).  I hope you all can make it... I leave Monday night, so it would be great to see everyone before the Games!  This is also a great way to meet the rest of the athletes at the gym.

Yesterday's WOD Board:

Tuesday, July 19, 2011


"A mind that is stretched by a new experience can never go back to its old dimensions."

-Oliver Wendell Holmes, Jr.

Above: Buy a shirt and support Operation Home Front!  Check out VA Loans video and website for more information!  Shirts can be purchased: here!
Above: Buy a shirt and support Operation Home Front!  Check out VA Loans video and website for more information!  Shirts can be purchased: here!

Today's WOD:
4 Cycles with 3 minutes Rest in between, of:
3 rounds for time:
8 Box Jumps (24")
6 Push Press (135/95 lbs.)
5 Pull-ups
3 KB Swings (70/53 lbs.)

Above: This Rogue shirt will be printed by Friday and available for sale right after!  Keep checking the Rogue Fitness online t-shirt store.

Above: This shirt is a limited edition Games shirt!  
Rumor on the block is that it will be ready for sale sometime next week.

Yesterday's WOD Board:

Monday, July 18, 2011

Coach Josh's interviews with VA Loans are up!

"Be miserable. Or motivate yourself. Whatever has to be done, it's always your choice."
-Wayne Dyer

Above: Mia, a former Drill Team Hawaii dance teammate of mine, has been with us for about 3 classes and in those she has shown how well-rounded she can be at CrossFit!  Call her a natural Overhead Squatter, because she made them look effortless today!  Great job and we're so happy you've enjoyed your CrossFit experience thus far.

Today's WOD:
Overhead Squats 3-3-3-3-3

3 rounds for time:
10 Overhead Squats (135/95 lbs.)
50 Double-Unders

Coach Josh's interviews with VA Loans are now online!
[click here to watch]
Above: Click on the link above to watch Coach Josh's interviews with VA Loans!  Coach Josh talks about his experience at Regionals as well as a few other fun facts about his life and CrossFit experience.  Watch them and be inspired by our humble, but amazing coach/athlete!

Saturday's WOD Board:

Saturday, July 16, 2011

Coach Cheyne: 27 weeks pregnant and still pulling strong!

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

Above: Leave your excuses at the door!  That's Coach Cheyne's motto.  Even 27 weeks into her first pregnancy, she is still getting her WODs in as well as her "weighted" strict pull-ups!  We will continue to monitor her and the baby as they journey through pregnancy plus CrossFit.

Today's WOD:
4-person team
AMRAP in 20 minutes:
400m Run
KB Swings (53/35 lbs.)
Gamer Push-ups
Box Jumps (20")

While one person is running the 400m Run, the other team members try to get as many reps as possible in their respective element (KB Swings, Push-ups, or Box Jumps).  Rotate when team member returns from run. Runner to KB Swings, KB Swings to Push-ups, Push-ups to Box Jumps, Box Jumps to the 400m Run.

12-days till tip-off!
The CrossFit Games are less than 2-weeks away and I just want to thank everyone at the box for their love and support over the past months!  It has been a long journey to the Games this year and I could not have done it without you guys--whether you've given me words of encouragement or stayed to help me clean the box up after the classes, I thank you from the bottom of my heart.  I am so lucky to call CrossFit 808 and all of the freaking' awesome members my box!  Here are a couple of important announcements for the week of July 25-July 31:

1. No non-CrossFit 808-members will be allowed to join our classes during this week (July 25-July 31).  This means if you are new to our gym (a.k.a. NOT a current member) and want to try out on of classes, you will have to wait till Wednesday, August 3rd.

2.  The gym will be closed on Friday, July 29th and Saturday, July 30th--this means NO CLASSES.  We, the coaching staff, hope that you will be glued to your computer watching the streaming live CrossFit Games!  This may be the only time I ever allow you to be glued to your computer!  We will post WODs for both days on the website, so you can do those during the breaks in the competition.  You will be able to view the CrossFit Games at

3.  We are also looking to have a post-CF Games box BBQ on Saturday, August 13th, so save the date!

4.  If you reserved a jump rope, they have arrived (both shipments), so bring your $13 and its yours!  I will hold them for another week, then they go to whoever wants them.

Yesterday's WOD Board:

Friday, July 15, 2011

The King brothers!

"If you don't have time to do it right, when will you have time to do it over?"
-John Wooden

Above: Jeff's brother Josh was in town visiting, so like any good, wiser older brother would do, he introduced him to CrossFit!  Josh is very strong and working on improving his Olympic lifting technique.  When he heads back to California, he's going to find himself a CrossFit box.  I have a feeling he's going to be an excellent CrossFitter just like Jeff!

Today's WOD:
Front Squat 1-10-1-20-1-30

2 x 800m Runs
Each for time, rest 4-minutes between efforts.

Yoga-stretch with Lululemon Ala Moana:
Tess, from Lululemon Ala Moana, led the 8:30am class in a cool-down Yoga stretch session!  Our two visiting CrossFitters, Josh Martin and Natalie Arford, jumped in on the stretching, too.  Both Josh and Nat train at CrossFit Athens in Georgia.  We look forward to seeing them again before they head back to the South!

Yesterday's WOD Board:

Thursday, July 14, 2011

Canadian in the house!

‎"People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily." 
-Zig Ziglar

Above: Adelle (in the violet colored tank top) from CrossFit Aurora in Alberta, Canada came in yesterday and worked out with the Noon class!

Today's WOD:
7 rounds for time:
5 Snatches (135/95 lbs.)
10 Burpees

Yesterday's WOD Board:

Wednesday, July 13, 2011

K-Star Shoulder Mobility Drills

"Happy are those who dream dreams and are ready to pay the price to make them come true."
-Leon Suenens

Kelly Starrett from San Francisco CrossFit is the guru in mobility and how to improve your mobility!
Today's video and blurb come from his Mobility WOD website:
Episode 283/365: Today’s mission is to have a quick MobRx for those times when you know nothing is wrong with your shoulder, but it just doesn’t feel right.  This sometimes happens after a fall or tweak, or after being brutally sore.  Many of the symptoms we associate with “something’s weird about my shoulder” is really just poor positioning.  ”Resetting” the shoulder into the back of the socket and freeing up some of the structural features that act like rigid struts, are a couple of easy ways to get that shoulder working again.

Oh, and this MobRx is great for improving overhead positioning and the kind of triplet that’s perfect to perform prior to lifting heavy.

Test/Retest:  Overhead squat, arms overhead, and push jerk!

Today's WOD:
Bench Press 5-5-5-5-5

2k Row for time.

WOD picture of the day:

Yesterday's WOD Board:

Tuesday, July 12, 2011

Eastvillage in the 808!

"Champions aren't made in gyms. Champions are made from something they have deep inside them: A desire, a dream, a vision. They have to have last-minute stamina, they have to be a little faster, they have to have the skill and the will. But the will must be stronger than the skill."
-Muhammad Ali

Above: Daniel and Jarod from Eastvillage came and hit the noon class with Coach Cheyne yesterday!  They pushed our class during the WOD!

Today's WOD:
21-18-15-12-9-6-3 rep rounds for time:
Strict Pull-ups
Nose to Floor Handstand Push-ups

WOD picture of the day:  Checkout Beau's beautifully done HSPU modification off the box!  It may have been his first day at CrossFit, but he sure did execute that box HSPU perfectly!  Great job!

Yesterday's WOD Board:

Monday, July 11, 2011

Coming Soon: The "Rogue Fitness Elyse Umeda Shirt"

‎"All great achievements require time."
-Maya Angelou

Above: These will be on sale shortly at!

Today's WOD:
5 rounds for time:
400m Run
20 Deadlifts (145/100 lbs.)
20 Push-ups
10 Deadlifts (145/100 lbs.)
10 Push-ups

My awesome sponsor, Rogue Fitness, and their graphic designer, Joey Jimenez, have created an awesome shirt, which will be ready to purchase hopefully before the CrossFit Games!  Shirt will most likely come in blue and white!  Please support me and buy these shirts out!

Saturday's WOD Board:

Saturday, July 9, 2011

Operation Homefront: Back to School Brigade

"Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars and to change the world."
-Harriet Tubman

Above:  Starting Monday, July 11, 2011, we will have a box in the gym where you can place your school supply donations (a list of the supplies is posted below).  I will collect supplies until Friday, July 22, 2011.  This is a great cause and I hope all of you will participate!

Today's WOD:
For time:
20 Back Squats (Body Weight)
1-mile Run

Operation Homefront: Back to School Brigade
Each year Operation Homefront chapters help military families get their children ready to go back to school by collecting new school supplies for children of all ages. By doing this it saves low-income military families a major expense.  In 2010, the average American parent spent $606.40 on clothes, shoes, school supplies and electronics. This cost was $548 in 2009.  All items collected will be used to fill backpacks for 200 military school children in Hawaii.

In 2009 alone Operation Homefront packed and handed out almost 19,000 backpacks to military children across the nation to help send them back to school.

Below are the items we can provide to support this great program:

Starting Monday, July 11, 2011, we will have a box in the gym where you can place your donations.  I will collect supplies until Friday, July 22, 2011.  This is a great cause and I hope all of our athletes will participate! 3, 2, 1... GO!

Yesterday's WOD Board:

Friday, July 8, 2011

CrossFit and Yoga with Lululemon Ala Moana!

"I believe there's an inner power that makes winners or losers. And the winners are the ones who really listen to the truth of their hearts."
-Sylvester Stallone

Above: Shelley and Claudio from Oregon came in today to workout, even on their vacation in paradise!  Both are excellent CrossFitters and kicked butt in today's WOD!

Today's WOD:
Weighted Pull-ups 1-1-1-1-1-1-1

3 rounds for time:
12 Front Squats (135/95 lbs.)
12 Burpee Pull-ups

Did someone say Namaste?  CrossFit and Yoga--match made in heaven!
The 8:30am class had an awesome treat after today's WOD!  Julia from Lululemon Ala Moana came to workout then lead us in some Yoga as a cool down!  What's even better is that Kevin Yap had his paparazzi phone out and caught some of my inflexibility in action!  I'm working on it!  Thank you, Julia and Lulu Ala Moana!  Great work to all those who stayed and stretched out with us!  We will definitely be having Julia do more Yoga session post-WOD in the coming weeks... stay tuned for those dates.

Yesterday's WOD Board: