Foundation CrossFit in the box!

"All truths are easy to understand once they are discovered; the point is to discover them."

-Galileo Galilei

Above: Barbell forrest or Push Presses?

Today's WOD:
Eight rounds for max reps of:
Push press (75/55 lbs.), 20 seconds
Rest 10 seconds
Jumping Alternating Lunge, 20 seconds
Rest 10 seconds


Rest 5 minutes, then...
1-mile Run for time.

Above: Paulo a coach at Foundation CrossFit in Seattle, WA, got up bright and early to WOD with the 6am class!

31 Heroes WOD on Saturday, September 3rd (WEAR A CROSSFIT 808 T-SHIRT, please):
8:00am
1. Mary/Brie
2. Mark/Bob E.
3. Kim/Jill W.
4. Kathi/Lori
5. Jamie King/Rachel Lai
6. Jeff King/Coach Josh
7. Coach Elyse/Kyla
8. Brandy/Jackie

9:00am
1. Ken Naito/Kyle O.
2. Taryn/Shanelle
3. Liza/Linzy
4. Jade/Jenna
5. Christian/Chris Ma
6. Lauren/Kristin/Marissa
7. Joe/Coach Grant
8. Kip/Loren

10:00am
1. Jeff Mata/Keli'i
2. Rome/Sharnell
3. M. Ballenger/Jeff Chang
4. Janet/Ronnie
5. C. Bushaw/Dennis
6. Ant/Blaine
7. Kurt/Steve
8. TJ/Seth


HOLIDAY SCHEDULE for Labor Day (Monday, September 5, 2011):
6:00am (3 spots left) - Peggy, Teresa, Sheldon, Ant, Mark, Kyle O., Michael Vu, Jershon, and Joseph
8:00am (3 spots left) - Shanelle, Sam R., Travis, Dr. Bob, Joy, Taryn, Syd, Kevin Y., Nicole, Sam K., and Tiffany
9:00am (2 spots left) - Jade, Jenna, Christian, Marsha, Ryan, Chris B., Frankie, Colby, Liza, Joe, Blaine, and Jessica Liao (from CF Santa Clara)
10:00am (2 spots left) - Jackie, Lai Lai, Janet, Dennis, Linzy, Rome, Ken, Kurt, Sharnell, Steve, Keli'i, and Maila

Yesterday's WOD Board:

CrossFit Total

‎"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever."

-Lance Armstrong

Above: I'm going to be STRONG like my daddy!

Today's WOD:
"CrossFit Total"
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
3-attempts to find a max weight. Add heaviest lifts for a "total".

31 Heroes WOD on Saturday, September 3rd (EVERYONE NEEDS TO WEAR A CROSSFIT 808 T-SHIRT to this event):
8:00am
1. Mary/Brie
2. Mark/Bob E.
3. Kim/Jill W.
4. Kathi/Lori
5. Jamie King/Rachel Lai
6. Jeff King/Coach Josh
7. Coach Elyse/Kyla
8. Brandy/Jackie

9:00am
1. Ken Naito/Kyle O.
2. Taryn/Shanelle
3. Liza/Linzy
4. Jade/Jenna
5. Christian/Chris Ma
6. Lauren/Kristin/Marissa
7. Joe/Coach Grant
8. Kip/Loren

10:00am
1. Jeff Mata/Keli'i
2. Rome/Sharnell
3. M. Ballenger/Jeff Chang
4. Janet/Ronnie
5. C. Bushaw/Dennis
6. Ant/Blaine
7. Kurt/Steve
8. TJ/Seth

Yesterday's WOD Board:

CrossFit and Preggo!

"I know that you believe you understand what you think I said, but I'm not sure you realize that what you heard is not what I meant."

-Robert McCloskey

Above: Coach Cheyne may be due in October, but she is still moving great and even doing some Burpees, too! Or should I say weighted Burpees? ...so my question is, "What's your excuse?"

Today's WOD:
5 rounds for load & time:
3 Cleans
20 Burpees

UPDATED list for the 31 Heroes WOD on Saturday, September 3rd (if you don't see your name on the list, but want to attend a class, please COMMENT below):

8:00am
1. Mary/Brie
2. Mark/Bob E.
3. Kim/Jill W.
4. Kathi/Lori
5. Jamie King/Rachel Lai
6. Jeff King/Coach Josh
7. Seth/Kyla
8. Brandy/Coach Elyse

9:00am
1. Ken Naito/Kyle O.
2. Taryn/Shanelle
3. Liza/Linzy
4. Jade/Jenna
5. Christian/Chris Ma
6. Lauren/Kristin
7. Joe/Coach Grant
8. TJ/Jackie

10:00am
1. Jeff Mata/Keli'i
2. Rome/Sharnell
3. M. Ballenger/Jeff Chang
4. Janet/Ronnie
5. C. Bushaw/Dennis
6. Ant/Blaine
7. Kurt/Steve

UPDATED list  for Holiday Schedule on Monday, September 5th (6, 8, 9, and 10am classes only - please let us know which class you'll be attending):

6:00am - Peggy, Teresa, Sheldon, Ant, Mark, Kyle O., Michael Vu, and Jershon
8:00am - Shanelle, Sam R., Travis, Dr. Bob, Joy, Taryn, Syd, Kevin Y., Nicole, Sam K., and Tiffany
9:00am - Jade, Jenna, Christian, Marsha, Ryan, Chris B., Frankie, Colby, Liza, and Joe
10:00am (FULL) - Jackie, Lai Lai, Janet, Dennis, Linzy, Rome, Ken, Kurt, Sharnell, Steve, Keli'i, and Maila

Yesterday's WOD Board:

Rope Climbs!

"Knowing is not enough; we must apply. Willing is not enough; we must do."

-Johann Wolfgang von Goethe

Today's WOD:
Strength:
1 x Weighted Pull Up max rep @ 30% of body weight
1 x Weighted Chin Up max rep @ 30% of body weight


Met-con:
Complete as many rounds as possible in 10 minutes of:
15 Wall ball shots, 20 pound ball
15 foot Rope climb, 1 ascent

UPDATED List for the 31 Heroes WOD on Saturday, September 3rd (if you don't see your name on the list, but want to attend a class, please COMMENT below):

8:00am - Kim, Mary, Brie, Mark, Jill W., Kathi, Lori, Jamie King, Jeff King, Seth, Kyla, Coach Josh, Brandy, and Coach Elyse (12 persons)

9:00am - Ken Naito, Jackie, Joe, Liza, Jade, Jenna, Christian, Linzy, Lauren, Shanelle, Chris Ma, Marissa, Kristin, and Coach Grant (14 persons)

10:00am - Jeff Mata, Kurt, Sharnell, C. Bushaw, Janet, Dennis, Ant, Rome, Ronnie, Mike Ballenger, Blaine, Jeff Chang, Steve and Keli'i (14 persons)



UPDATED List  for our HOLIDAY SCHEDULE on Monday, September 5th (6, 8, 9, and 10am classes only - please let us know which class you'll be attending):
6:00am - Peggy, Teresa, Sheldon, Ant, Mark, Kyle O., Michael Vu, Jershon


8:00am - Shanelle, Sam R., Travis, Dr. Bob, and Joy


9:00am - Jade, Jenna, Christian, Vic, and Marsha


10:00am - Jackie, Lai Lai, Janet, Dennis, Linzy, Rome, Ken, Kurt, Sharnell, Steve, Keli'i, and Maila




Yesterday's WOD Board:

CrossFit Las Vegas in the house!

‎"The key question to keep asking is, "Are you spending your time on the right things? Because time is all you have." 

-Randy Pausch

Above: Aaron, former local boy, now residing in Las Vegas and WODing at CrossFit Las Vegas, came in this morning and hit "Nancy" with the class.

Today's WOD:
"Nancy"
5 rounds for time:
400m Run
15 Overhead Squats (95/65 lbs.)
See June 16, 2011.

Josh's Olympic Clinic! 

The 3-day clinic starts this weekend: the Saturday group will meet from 11am-1pm and the Sunday group will meet from 10am-Noon, for the next 3 weekends!  If you haven't already given Coach Josh your $25, then please bring it in with you (cash only please).

Here's who we've got signed up for this awesome clinic:
Saturday (8/27, 9/3 & 9/10) 11am to 1pm - Kurt, Sharnell, Ken N., Jackie, Nicole, Jeff M., Ant, Shanelle, Jill W., Brie, Mark, Steve, Mike Y., and Lin

Sunday (8/28, 9/4 & 9/11) 10am to Noon - Rome, Peedi, Peggy, Keli'i, Maila, Teresa, Sheldon, TJ, Jack C., Danyelle, JT, Jamie, Jeff K., Katrina, and Shaun Egly

If you have any questions, please email Coach Josh at josh@808crossfit.com.


Yesterday's WOD Board:

Shanon heads back to UOP!

"The difference between school and life? In school, you're taught a lesson and then given a test. In life, you're given a test that teaches you a lesson."

-Tom Bodett

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


Met-con:
In 3 minutes, run 400m then row as many meters in the remaining time. Rest 3-minutes, then repeat 3 more times.

Shanon goes back to the University of the Pacific - As summer comes to an end and the kids go back to school, we say aloha to a few of our awesome college athletes at the gym.  Shanon is one of the athletes heading back to college.  Shanon not only kicked herself back into shape after putting on "Freshman 15", but she also motivated her older sister to do CrossFit! We can't wait for Shanon's Christmas break, so we can see her back at the box.  Until then, study hard and eat meat!

Dear Elyse,

Thank you for letting me workout at your gym this summer. I met so many great people who gave me a lot of memories to cherish and the motivation to show up at the box everyday. CrossFit 808 made an impact on me physically, this summer I dropped weight in the double digits, I also feel a lot better about myself. 

The CrossFit Games was, by far, the most amazing experience I had this summer! A HUGEEE eye opener and a great competition to be a part of. You did absolutely outstanding in all the workouts and I'm glad I can call you my coach and my friend. 

I'm off to Nor Cal in about 2 hours. Back to school for me, but I will be on paleo up there and I'll definitely hit some WODs at my school's gym, so send me some workouts that do not involve dropping weights so I don't get kicked out! 

Keep up that great work ethic and I'll be looking forward to watching you compete in the Games next year. Take care and goodluck in your future endeavors! See you in December! :)

Love,

Shanon

Yesterday's WOD Board:

Kellie's on the Paleo train!

‎"When I thought I couldn't go on, I forced myself to keep going. My success is based on persistence, not luck."

-Estee Lauder

Above:  Kellie getting after her deadlift in today's workout!  She's been Paleo-ing for about a week now and stayed strong throughout this past weekend!  She is feeling a little sluggish, but that is normal.  If you see her in class, keep motivating her to push through the first 2-weeks!

Today's WOD:
5 rounds for time:
15 Deadlifts (185/125 lbs.)
15 Toes to Bar


UPDATED 31 Heroes WOD:
8:00am - Kim, Mary, Brie, Mark, Jill W., Kathi, Lori, Mom-aka Verna, Jamie King, Jeff King, Seth, Kyla, Coach Josh, and Coach Elyse (12 persons)
9:00am - Ken Naito, Jackie, Joe, Liza, Jade, Jenna, Christian, Linzy, Lauren, Shanelle, Chris Ma, and Coach Grant (12 persons)
10:00am - Jeff Mata, Kurt, Sharnell, C. Bushaw, Janet, Dennis, Ant, Rome, Ronnie, Mike Ballenger, Blaine, Jeff Chang, Steve and Keli'i (14 persons)

Above: Paul WODing with the 6am class this morning!  Tomorrow is his last day working out with us as he is heading back to CA!

Yesterday's WOD Board:

Holiday Schedule for Labor Day Monday!

"Intellectual growth should commence at birth and cease only at death."

-Albert Einstein

Above: Paul, from Oakland, CA, has worked out with us this week while on his trip to Hawaii.   Prior to living in CA, Paul lived in Hawaii!  The 808 crew met him while up at the NorCal Regionals.  We're glad to have you with us, Paul!  You are an awesome CrossFitter!  

Today's WOD:

Five rounds for time of:
40 Double-Unders
30 Box Jumps (24"/20")
20 Kettlebell Swings (53/35 lbs.)
See May 18, 2011.

"Labor Day" - Monday, September 5, 2011

Monday, September 5th is Labor Day and we know that you don't want to miss your WOD, so here's our holiday schedule:


6:00am, 8:00am, 9:00am and 10:00am


Please let us know which class you'll attend on Labor Day by commenting below!


Yesterday's WOD Board:

More details for the 31 Heroes WOD on September 3rd!

"I never regret anything. Because every little detail of your life is what made you into who you are in the end." 

-Drew Barrymore

Above: The new wall is almost complete! We are finishing up the "dry-erase" spaces later this week.  The paint must cure for a week, but by next week Monday you should be able to write on the spaces with the dry-erase pens. A new and improved way of keeping track of your rounds.

Today's WOD:
Strength:
Shoulder Press 5-5-5-5-5


Met-con:
"CF Games Master's WOD"
3 rounds for time:
9 Chest to Bar Pull-ups
8 Thursters (135/95 lbs.)

More information about the 31 Heroes WOD:

The 31 Heroes WOD has been announced. If you want to officially register for the event go here. Again, we will be doing this workout during the classes on Saturday, September 3, 2011.  You need to RSVP to the comments section of the "31 Heroes" blog post. Please let us know which class time you will attend: 8am, 9am, or 10am!  We are capping each class at 10, after each class is filled I will assign you to a class. Also, 808 members only for this event! The Olympic Lifting Clinic with Coach Josh will begin promptly after the 10am class from 11:00 - 1:00pm.

Here's the athletes who've RSVP'd (thank you for being so prompt):

8:00am - Kim, Mary, Brie, Mark, Jill W., Kathi, Lori, Mom-aka Verna, Seth, Kyla, Coach Josh, and Coach Elyse (10 persons)

9:00am - Ken Naito, Jackie, Joe, Liza, Jade, Jenna, Christian, Linzy, Lauren, Shanelle, Chris Ma, Jamie King, and Jeff King (13 persons)

10:00am - Jeff Mata, Kurt, Sharnell, C. Bushaw, Janet, Dennis, Ant, Rome, Ronnie, Mike Ballenger, Blaine, and Jeff Chang (12 persons)

“31Heroes”

2-person teams (Partner #1 and Partner #2)

As many rounds as possible in 31 minutes, of:

8 Thrusters (155/105 lbs.)

6 Rope Climbs (15 ft. ascent)

11 Box Jumps (30"/24")

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (we will use 45/25 lbs plates). Once Partner #2 returns from the run, Partner #1 will grab the sandbag (plate) and begin their 400m, while Partner #2 continues work wherever #1 left off.

Setting up your MINDBODY Account:

Setting up your If you haven't set-up your account on MINDBODY yet, go to the "Getting Started" section on our website and click on the link to our MINDBODY page. Then, follow the directions given!  This account will allow you to sign-up for classes as well as make online payments.

Saturday's WOD Board:

No more holes!

"Don't ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive."

-Howard Thurman

Above:  The wall has been "SNARF-proofed"! You might break your heel before you put a hole in this 1/2" thick piece of wood. 3, 2, 1... GO!

Today's WOD:
For time:
800m Run
30 Handstand Push-ups
400m Run
20 Handstand Push-ups
200m Run
10 Handstand Push-ups


Yesterday's WOD Board:

Agility Ladder!

"Nobody can go back and start a new beginning, but anyone can start today and make a new ending."

-Maria Robinson

Above: In CrossFit we don't see too much lateral movement.  So, every now and then our awesome Agility Ladder will come out to train the later movements!

Today's WOD:
Speed & Quickness:
Agility Ladder Drills

Strength:
Max L-sit hold for time (3 attempts).


Met-con:
"Isabel"
For time:
30 Snatches (135/95 lbs.)


Use 65 pounds or broomstick as needed.


Saturday Class Schedule:  9am and 10am only!  We will add in the 11am class post-Coach Josh's Olympic Lifting Clinic.


Yesterday's WOD Board:

You can now pay your monthly dues by credit card!

“I know it seems hard sometimes, but remember one thing... Through every dark night, there's a bright day after that. So no matter how hard it gets, stick your chest out, keep your head up and handle it.”

-Tupac

Above: Keiki Classes will now be on Monday, Tuesday, and Thursday from 3:30-4:00pm!

Today's WOD:
"Sissy Test #3"
For time:
15 Box Jumps (24"/20")
1 Wall Balls
14 Box Jumps
2 Wall Balls
13 Box Jumps
3 Wall Balls

12 Box Jumps

4 Wall Balls

11 Box Jumps

5 Wall Balls

10 Box Jumps

6 Wall Balls

9 Box Jumps

7 Wall Balls

8 Box Jumps

8 Wall Balls

7 Box Jumps

9 Wall Balls

6 Box Jumps

10 Wall Balls

5 Box Jumps

11 Wall Balls

4 Box Jumps

12 Wall Balls

3 Box Jumps

13 Wall Balls

2 Box Jumps

14 Wall Balls

1 Box Jumps

15 Wall Balls

Announcements:

1. You can still sign-up for Coach Josh's Olympic Clinic!  The clinic will be 3-days long with 2 hour session on each day.  There will be a Saturday group and a Sunday group with only 15 athletes per group.  Each of the three, 2-hour sessions will be devoted to learning the Snatch and Clean & Jerk.  The Saturday group will meet on August 27th, September 3rd & September 10th from 11am - 1pm and The Sunday group will meet on August 28th, September 4th & September 11th from 10am - Noon.  The clinic costs $25 per person (cash only please).  You can sign-up with me or Coach Josh in class, just let us know which day you'd like to attend!

2. Stay tuned for our next Paleo Challenge!  This time around we are featuring 2 of our athletes and going 30-days of STRICT Paleo with them to see who can be the "biggest loser".  We will hold an informational session about the Paleo Diet as well as handout awesome Paleo Packets.  I am also considering printing shirts for those that participate, so you would buy-in with $20 and if you complete the 30-day Paleo Challenge you earn a shirt at the end!

3. Our Credit Card system is now up and running!  This includes the automatic monthly withdrawals, which will send you an email reminder when monthly dues are due and charge your credit card.  You will still have full control over the automatic withdrawal, but this way you wouldn't have to worry about paying on time each month.  If you'd like to pay with your credit card and/or set-up your auto-withdrawal, please let me know and we will get it done together: elyse@808crossfit.com.

4.  Keiki Classes will now be Monday, Tuesday, and Thursday from 3:30-4:00pm!

Yesterday's WOD Board:

31 Heroes WOD

"Never regret. If it's good, it's wonderful. If it's bad, it's experience."

-Victoria Holt

Above: On Saturday, September 3, 2011, our classes will participate in the 31 Heroes WOD.  The workout has not been released by the organization just yet, but I can assure you it will be a memorable one!  If you want to help this great cause with a donation/registration fee (that includes a t-shirt) read more below.

Today's WOD:
"Bradley"
10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds


Hero WOD "Bradley" - U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

31 Heroes WOD - September 3, 2011

On September 3, 2011 CrossFit gyms across the nation and world will gather together to honor our heroes killed in action August 6, 2011 with a workout in an effort to raise funds for the families affected by this tragedy. All funds received will go to these families through the Navy SEAL Foundation, other like-organizations, & individual family funds.

Visit their website to register for the event and for more information:  http://31heroes.com/registration/

On September 3rd the 31 Heroes WOD will be our Workout of the Day for the 3 classes (8am, 9am and 10am).  Yes, we will have 3 classes for this Saturday only!  Please comment below and let us know which class you plan on attending! The Olympic Clinic with Coach Josh will follow the WOD at its normal time (11am).

Yesterday's WOD Board:

We've got more 808 Muscle-up Club members!

‎"Tomorrow is the most important thing in life. It comes in to us at midnight very clean. It's perfect when it arrives and it puts itself in our hands and hopes we've learned something from yesterday."

-John Wayne

Above: Kylee heard about CrossFit from her Supergirl aunty, Lei, who kicks butt in CrossFit daily.  Since joining our box she has not only seen huge gains in her strength and conditioning, but she also inspires other high school students.  Kylee will be in the 9th grade at Punahou and we hope CrossFit helps her dominate in her upcoming Volleyball season!

Today's WOD:
5 rounds for time:
7 Front Squats (225/155 lbs.)
14 KB Swings (53/35 lbs.)
21 Double-Unders

More members in the 808 Muscle-up Club!

Congratulations to Katrina Perry, Brandy Richardson, Mark Sakamoto, Colby Ing, Kevin Uyehara, Chris Bushaw, and Loren Jerlow.  These 808ers have all recently got their Muscle-ups!

Yesterday's WOD Board:

Muscle-up Progressions!

"A great leader's courage to fulfill his vision comes from passion, not position."

-John Maxwell

Above: No comment! :)

Today's WOD:
4 rounds for time:
5 Muscle-ups
10 Deadlifts (245/165 lbs.)
15 Sit-ups
200m Run

Another great Carl Paoli CF Journal video!  This one is focussed on the Muscle-up Progression!
Muscle-Up Progressions, by Carl Paoli

Join Carl Paoli of San Francisco CrossFit and Naka Athletics as he coaches SFCF athlete Lucas Robinson through progressions for developing a powerful and efficient muscle-up.

Yesterday's WOD Board:

Olympic Lifting Clinic with Coach Josh: Only 30 Spots!

CrossFit 808's Olympic Lifting Clinic with Coach Josh!

Above: As you all know, Coach Josh is one of the best when it comes to coaching and drilling Olympic Lifts!  He has his CrossFit Olympic Lifting Certification and has competed in 2 USA-W Opens in the past year.  So, since many of you have asked about improving your Olympic Lifts, we're offering a 3-day Olympic Lifting Clinic.  You may not get to see him sport his sexy singlet, but you will definitely get better at Snatching! 

Purpose: To extend further in-depth analysis and practice of the olympic lifts in order to better the membership's knowledge, confidence, and proficiency.  The clinic will be 3-days long with 2 hour session on each day.  There will be a Saturday group and a Sunday group with only 15 athletes per group (we will start a wait list after the first 30 spots are filled).  Each of the three, two-hour sessions will be devoted to learning the Snatch and Clean & Jerk. The lifts, skills and techniques will be practiced through the use of PVC.  The final session will be the opportunity to apply the techniques learned for a PR!

When: The Saturday group will meet on August 27th, September 3rd & September 10th from 11am - 1pm and The Sunday group will meet on August 28th, September 4th & September 11th from 10am - Noon.

Cost: $25 per person (cash only please).  You can sign-up with me on Monday at class, just let me know which day you'd like to attend the Saturdays or the Sundays!  Remember only 15 athletes per class, so don't miss out on grabbing PRs in your Oly Lifts with Coach Josh!

Day 1 - August 27th & 28th:

PART I

1. Introduction to the Lifts

    a. Snatch

    b. Clean and Jerk

2. Positioning and Flexibility

    a. The Basic Squat, Front Squat, and Overhead Squat

    b. The Shoulders, Hips and Back

    c. The Wrist, Feet and Ankles

PART II

1. Snatch Fundamentals

    a. Grip, Stance, Feet

2. Snatch Positions (Second and Third Pull)

    a. Mid-thigh

    b. Pockets

    c. Triple-Extension

    d. Receiving

3. Mid-hang Snatch

    a. Mid-thigh to pockets

    b. Pockets to the scoop (double-knee bend)

    c. The Scoop to extension

    d. Extension into the receiving position and recovery.

Day 2 - September 3rd & 4th:

PART I

1. Snatching from the ground (first pull)

    a. Mid-shin to mid-thigh

    b. Mid-shin to pockets

    c. Full Snatch

2. Transition to the Clean

    a. Grip, Feet, Stance

    b. Receiving position

3. Mid-hang Clean

    a. Mid-thigh to receiving in power position

    b. Full Clean

PART II

1. Review of the Snatch

2. Review of the Clean

3. Introduction to the Jerk

    a. Fundamentals (Press, Push Press, Push Jerk)

    b. Grip, Stance, Feet

    c. Dip & Drive

    d. Dip, then Drive up & under

4. The Split Jerk

    a. Finding your lead foot

    b. Foot positioning

    c. Split Jerk drills

Day 3 - September 10th & 11th:

1. Olympic Lifting Safety

    a. Protocol

    b. Missing

    c. Guidelines

2. Lift Heavy Weights

    a. Snatch 

    b. Clean and Jerk

Wall Climbs

‎"Remember, success is not measured by heights attained but by obstacles overcome. We're going to pass through many obstacles in our lives: good days, bad days. But the successful person will overcome those obstacles and constantly move forward." 

-Bruce Jenner

Today's WOD:
In the time prescribed, grab as many reps as possible:
1:00 of Rowing (for Cals)
2:00 of Wall Balls (20/14 lbs. to 10 ft.)
3:00 of KB Swings (70/53 lbs.)
4:00 of Wall Climbs
3:00 of KB Swings (70/53 lbs.)
2:00 of Wall Balls (20/14 lbs. to 10 ft.)
1:00 of Rowing (for Cals)

Carl Paoli is the man - in order to watch the full length tutorial videos you will need purchase the CrossFit Journal (which isn't a bad idea).  The CrossFit Journal is a cool CrossFit media outlet for those who get bored at their desks at work and need something to watch online... just don't tell your boss I said so!  A one-year subscription to the journal is only $25.00!

Freestyle Connections Seminar: Kipping Handstand Push-Up Progression, by Carl Paoli

Retool your gymnastics skills with elite gymnast Carl Paoli, founder of Naka Athletics, coach at San Francisco CrossFit and creator of GymnasticsWOD.com. Through his Freestyle Connections Seminar, Paoli introduces athletes to advanced gymnastics skills using simple progressions and coaching points. Today’s movement is the kipping handstand push-up.

Yesterday's WOD Board:

Tomorrow (Saturday) 9am, 10am, and 11am classes! No Keiki CrossFit class tomorrow!

"If you wait to do everything until you're sure it's right, you'll probably never do much of anything."

-Win Borden

Above: The 6am practices their pose running before doing "Buck Furpees".

Today's WOD:
"Buck Furpees"
6 rounds for time:
400m Run
25 Jump and Touch Burpees (1 foot above your max reach)


Tomorrow (Saturday) we will have a 9am, 10am, and 11am class!  Hopefully this will break up the numbers in the Saturday classes.  No Keiki CrossFit tomorrow.  This is only for tomorrow.  If it works, then I'll let you know when we will add it in permanently. Also, starting in September you will have to "sign-up/register" online for class times.  More information will come later this month!


Yesterday's WOD Board:

Setting the bar high!

"Our attitude toward life determines life's attitude towards us."

-John N. Mitchell

Above:  Do work! Kehau sets the tone for today's WOD!  She not only PR'd her 3-RM Deadlift from 95 lbs. to 185 lbs., but she also PR'd her met-con by going from 65 lbs. and a 20" box to 155 lbs. and a 24" box!  Awesome job and way to set the bar high for the rest of the athletes, today.

Today's WOD:
Strength:
Deadlifts 3-3-3-3-3
See June 30, 2011.

Met-con:
21-15-9 rep rounds for time:
Deadlifts (275/185 lbs.)
Box Jumps (30"/24")
See May 25, 2011.

Yesterday's WOD Board:

One proud coach!

‎"Nothing is so contagious as enthusiasm; it moves stones, it charms brutes. Enthusiasm is the genius of sincerity, and truth accomplishes no victories without it."

-Edward Bulwer Lytton

Above:  Contact with the shoulders on the catch of the Power Clean is crucial to being efficient in this lift.  Peggy and Chris show us how to get that done - throw those elbows out!  Great work, today!

Today's WOD:

For time:

50 Power Cleans (155/105 lbs.)

EMOM 20 Double-Unders

One Proud Coach!

I probably don't say this enough and I speak for the entire coaching staff when I say this... thank you for being such an amazing group of athletes!  From morning to evening classes, not only are you guys coachable, but very hardworking, disciplined, committed and enthusiastic.  Then you add in your compassion and camaraderie... amazing! You guys definitely make the coaching staff proud! Heck, its all we talk about whenever we hangout.  "Did you see how much so and so has improved? Did you know so and so got their Double-Unders? How about so and so PRing their WOD the other day?  I am so proud of so and so!  I am so happy for so and so!" 

Yes, you guys are always the topic of conversation!  As coaches, we take pride in how well you guys do and we only want to see you get better.  So, anytime we yell, correct, or push you to your limit, keep in mind we only do it because we care! Keep up the great work 808-ers! Keep it up!

Yesterday's WOD Board:

Congratulations, Dusten!

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

-Tom Krause

Above:  The sea of blue at it again!  They always put me at ease when I spotted them in the crowd.

Today's WOD:
Strength:
Thrusters 3-3-3-3-3
(bar taken from the rack)


Met-con:
"Jackie"
For time:
1000m Row
50 Thrusters (45/35 lbs.)
30 Pull-ups

CONGRATULATIONS to my brother and the Marist Hawaii Rugby 7s team!

Above:  Congratulations to my brother, Dusten, and the Marist Hawaii Rugby Club 7s team for a great tournament in San Francisco, CA.  CrossFit has prepared him well!  Also, thank you to Rome, Hoku, Eli, and Haya for cheering him on at his game!

Yesterday's WOD Board: