Meet the team: Coach Mike

"If we all did the things we are capable of doing, we would literally astound ourselves."

-Thomas Alva Edison

Above: Mike Ballenger, has been a member at the box since we opened!  He earned his Level 1 CrossFit Certification in April of this year and has been helping out the afternoon classes on Thursday.  Besides being an amazing athlete himself, he is a wealth of knowledge in the coaching department and will only get better with more experience!  When he can't make it in for a class, Coach Mike is hitting it hard at his garage gym at home.  For a smaller guy, he packs a mean punch! You may recall him representing CrossFit 808 in the team competition at Regionals this year.  But, what you might not know about Coach Mike is that he's half Korean!  I'm so grateful to have him and his wife, Veronica, as members of our gym.

Today's WOD:
Strength:
Snatch 1-1-1-1-1-1-1


Met-con:
"Amanda"
9-7-5 rep rounds for time:
Muscle-ups
Snatch (135/95 lbs.)

 You don't want to miss this! This Sunday, 10am at CrossFit Ewa Beach!

The stage is set, the Team WOD for the Showdown on Sunday has been announced!

• Each Team will have to separate into 2 Groups: Group A & Group B – each consisting of one male & one female.
• Group A will start at the first station (HSPU), while Group B will have to wait until Group A is finished with the first station.
• Group B can only move to the next station once Group A has completed the minimum amount of reps required for that station.
• Each Group will have to complete half of the total amount of reps required for each station.  (Group A will not be able to move to second station until they have completed 15 HSPU).
• Per each Group, only one member can do the movement at one time.  If the female in Group A is working, the male will have to wait until she is finished with her movement before he can go.
• Within a Group, there is no requirement that the male or female must complete a certain number of reps as long as the Group as a whole complete the total amount of reps required.  (The male or female can complete the entire 15 reps of HSPU if they wish).

The PARTNER Switch:

• When both Group A & Group B complete the top of the Ladder (200 Thrusters), the members of Group A & Group B must switch before they can go back down the Ladder.  (After completing the Thrusters, Group A will wait for Group B to finish the Thruster station to initiate the partner switch).
• The same rules apply going back down the ladder.  At each station, Group A must complete half of the total reps required for the Team before they can move to the next station.  Group B cannot proceed to the next station until Group A has completed that station.

For time:

30 HSPU

60 Power Cleans (155/105 lbs.)

90 Toes to Bar

120 Bar Facing Burpees

200 Thrusters (45/35 lbs.)
THE PARTNER SWITCH

200 Double-Unders

120 Overhead Squats (95/65 lbs.)

90 Deadlifts (225/155 lbs.)

60 Pistols

30 Snatches (135/95 lbs.)

Yesterday's WOD Board:

Meet the team: Seth "Leonidas" Ching

"Happiness resides not in possessions and not in gold; the feeling of happiness dwells in the soul."

-Democritus

Above: There were cavemen, and then there was Seth "Leonidas" Ching!  Who do you want to re-evolve into? I'd choose the latter.  What can I say that you don't already know about this firebreather? Seth first started CrossFitting in February when 808 opened, since then he has been setting times for the box day in and day out!  Not only does he thrive when the going gets tough, but I think he actually enjoys it.  Seth is another one of my training partners and leading up the Games he was my rabbit, especially during body weight movement WODs.  It is going to be awesome to see this guy in action come Sunday!  Its his first CrossFit competition and I know he's pumped! 

Today's WOD:
"2011 CrossFit Games Regional WOD"
For time:
100 Pull-ups
100 KB Swings (53/35 lbs.)
100 Double-Unders
100 Overhead Squats (95/65 lbs.)

Don't miss Hawaii's first Box Throwdown--this SUNDAY, October 2nd at 10am!

Here are the 10 movements chosen for the Team Competition on Sunday, October 2, 2011 at 10am:  Thrusters, Bar-facing Burpees, Overhead Squats, Toes to Bar, Power Cleans, HSPUs, Snatch, Pistols, Deadlifts, and Double-Unders.  They will announce the reps and loads either later today or tomorrow.

Coach Josh's 50-day Paleo Challenge Lecture dates and times:
5:00pm on Thursday, September 29, 2011
11:00am on Saturday, October 1, 2011
Disclaimer: You do not need to attend if you already participated in the previous challenge (the lecture will be very similar). Also, if you are already a pro-Paleo eater, then you can skip the lecture, too.

Participants who've signed up (Let's go people... who else is in? Its not too late!): 
PAID: Chris Ma (MS), Jeff Chang (ML), Andrea (ML), Sam R. (MM), Sydney (MS), Coach Elyse (MXS), Coach Josh (ML), Verna (MM), Kyla (MS), Rome (MXS), Zachy (ML), Wilma (MS), TJ (MM), Dominique (MM), Devin (ML), Peedi (MS), Marsha (MS), Jules, Chris B. (MM), Meg (MS), Shanelle (MS), Jaimie (MM), Lai Lai (MS), Sharnell (MXS), Kurt (ML), Dennis (MXL), Janet (MS), Kiana (MM), Blaine (ML), Shelley (MS), Mike Y. (ML), Jade (MM), Jenna (ML), Kim (MM), Frankie (MXL), Seth (ML), Maila (MXS), and Kyle O. (MXL)

Austin, Jackie, Ken N., Jeff M., Sokheng, Nicole, Kellie, Jenn Lee, Hoku Kinzie (in San Fran), Shanon Nishimura (at UOP), Val, Kehau, Mia, Tracy, Nathan, and Kevin Yap (in Portland)


Yesterday's WOD Board:

Meet the team: Brandy Richardson

"Obstacles are those frightful things you see when you take your eyes off your goal."

-Henry Ford

Above: Girls and guys wish they could have her body... former high school (Kalaheo) and college (UCSB) basketball standout, Brandy Richardson, began CrossFit with us back in March.  Since then, she has been kicking my butt and pushing me to my limits day in and day out!  There's nothing that this girl can't do--she throws weight around like its a PVC pipe and she recently got her muscle-ups.  Who can't wait to see her and the other 3 compete on Sunday?

Today's WOD:
"Jerry"
For time:
1-mile Run
2k Row
1-mile Run

Coach Josh's 50-day Paleo Challenge Lecture dates and times:

5:00pm on Thursday, September 29, 2011

11:00am on Saturday, October 1, 2011

Disclaimer: You do not need to attend if you already participated in the previous challenge (the lecture will be very similar). Also, if you are already a pro-Paleo eater, then you can skip the lecture, too.

Participants who've signed up (Let's go people... who else is in? Its not too late!): 

PAID: Chris Ma (MS), Jeff Chang (ML), Andrea (ML), Sam R. (MM), Sydney (MS), Coach Elyse (MXS), Coach Josh (ML), Verna (MM), Kyla (MS), Rome (MXS), Zachy (ML), Wilma (MS), TJ (MM), Dominique (MM), Devin (ML), Peedi (MS), Marsha (MS), Jules, Chris B. (MM), Meg (MS), Shanelle (MS), Jaimie (MM), Lai Lai (MS), Sharnell (MXS), Kurt (ML), Dennis (MXL), Janet (MS), Kiana (MM), Blaine (ML), Shelley (MS), Mike Y. (ML), Jade (MM), Jenna (ML), Kim (MM), Frankie (MXL), and Seth (ML)

Jackie, Ken N., Jeff M., Sokheng, Nicole, Maila, Kellie, Jenn Lee, Hoku Kinzie (in San Fran), Shanon Nishimura (at UOP), Kyle O., Val, Kehau, Mia, Tracy, Nathan, and Kevin Yap (in Portland)

Yesterday's WOD Board:

Meet the team: Kyla Evers

"The fact is, that to do anything in the world worth doing, we must not stand back shivering and thinking of the cold and danger, but jump in and scramble through as well as we can."

-Robert Cushing

Above: Introducing Kyla "Wodslut" Evers, a P.E. teacher at Hawaii Technology Academy and former UH Women's Basketball standout.  She may have only been CrossFitting since January 2011, but don't let her inexperience fool you!  She's got everything from a 225 lbs. Front Squat to a Muscle-up! Forget the CrossFit Games competitors, I have to go up against one of the fittest women I know, everyday.  Lucky me!

Today's WOD:
5 rounds for time:
15 Thrusters (95/65 lbs.)
15 Bar-Facing Burpees
See May 12, 2011.

Bar-Facing Burpees Demo by "Z":

Above: Best part is that this was not set-up, she just copied mommy! Hope yours are as nice as this 3-year old! Get it Z!

Yesterday's WOD Board:

Meet the team: Jeffrey King

"Without inspiration the best powers of the mind remain dormant. There is a fuel in us which needs to be ignited with sparks."

-Johann Gottfried Von Herder

Above: Jeffrey "Jeff" King has been with 808 since the second month of us opening. He is a Chief in the Navy and will be leaving for a 6-month deployment next month. His wife, Jamie, also CrossFits at 808 and even took a trip out to the CrossFit Games this year with the 808 crew.  Jeff loves strength days, including Olympic Lifting, and is also solid in body weight movements.  Jeff is excited about Sunday's team competition and hopes to represent 808 well. Today he Deadlifted 375 lbs. for 3 reps and completed 9 rounds and 5 reps in the met-con! Awesome! 

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


Met-con:
AMRAP in 15 minutes, of:
10 Wall Balls (20/14 lbs. to 10 ft.)
10 Toes to Bar
10 Box Jumps (24")

CrossFit 808 featured in the CrossFit Journal
"Making Room for Fitness: CrossFit 808"

“In Hawaii, the unique thing about it is you’re obviously on an island and limited by the amount of space, warehouse space,” Elyse Umeda says.

The 2011 Reebok CrossFit Games competitor is the owner of CrossFit 808 in Honolulu, Hawaii. Join her on a tour of her box, which opened earlier this year.

Umeda and her coaches worked with the space to find nooks for equipment and the office. She has been accumulating equipment and made sure her gym was equipped with GHD machines from Rogue Fitness, despite the cost of shipping.

The whiteboard-painted wall is one of the newest features of her box. On it, athletes write down their workout tallies and results, as well as their 30-day goals.

“Anyone’s welcome to write on the board and get a little extra coaching from me, just so I know what they’re really trying to achieve in the next 30 days,” she says.

Among her unconventional equipment are homemade slosh tubes used as a training tool. She even has a novelty Shake Weight.

“If you ever rob a movement in our gym, you get put on the Shake Weight,” she says.

Umeda also filled windowpanes by the ceiling with motivational quotes.

“I have always been motivated by quotes,” she says. “I wanted that kind of atmosphere where anywhere someone looked or turned, there’s something motivational on the walls.”

Saturday's WOD Board:

Team WOD in preparation for the October 2nd throwdown!

"The thing always happens that you really believe in; and the belief in a thing makes it happen."

-Frank Loyd Wright

Above: Koko found the Wall Balls to be quite cozy!

Today's WOD:
For time:
250 Wall Balls (20/14 lbs to 10')
250 Burpees
250 Box Jumps (24")
250 KB Swings (53/35 lbs.)
Teams of 3, with one person working at a time.

Yesterday's WOD Board:

Congratulations, Coach Cheyne and Coach Grant!

"A wise man will make more opportunities than he finds."

-Francis Bacon

Above: Congratulations Coach Cheyne and Coach Grant! I'm a proud auntie! Kitana was born today at 2:56pm, she weighed 6 lbs. 5 oz. and is 19" long.

Today's WOD:
For time:
5 Rope Climbs (15')
5 Clean and Jerks (145/115 lbs.)

Yesterday's WOD Board:

50-day Paleo Challenge: JUST DO IT!

"Determine never to be idle. No person will have occasion to complain of the want of time who never loses any. It is wonderful how much may be done if we are always doing."

-Thomas Jefferson

Above: My classmate and BFF from Princeton, Alyssa, and her friend, Brie, came in today to workout while visiting Hawaii for a conference.  Alyssa watched me in the 2010 CrossFit Games and has been CrossFitting on and off for a while now, but more recently she has not only been going 5 times a week but Paleo-ing, too! So proud of her!

Today's WOD:
For time:
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

50-day Paleo Challenge Lecture Date(s):
5:00pm on Thursday, September 29, 2010
11:30am on Saturday, October 1, 2010

Participants who've signed up (let's go people... who else is in?): 
Jeff C., Andrea, Sam R., Syd, Jenn, Coach Elyse, Coach Josh, Elyse's Mom (yes, I signed her up), Kyla, Rome, Lai Lai, Jackie, Ken N., Zach, Mike Y., Shelley, Jade, Jeff M., Sokheng, Shanelle, Jaimie, Nicole, Maila, TJ, and Kellie

Yesterday's WOD Board:

CrossFit Ethos in the house!

"I am always doing that which I cannot do, in order that I may learn how to do it."

-Pablo Picasso

Above: CrossFit Ethos owner, Nick (pictured on the left), and one of his athletes who recently moved to Oahu, Jon (pictured to the right), joined us for a WOD this morning.

Today's WOD:
4 rounds for time:
5 Muscle-ups
10 Deadlifts (245/165 lbs.)
15 Sit-ups
200m Run
See August 15, 2010.

Yesterday's WOD Board:

50-day PALEO CHALLENGE: Oct 3rd-Nov 22nd

"In response to those who say to stop dreaming and face reality, I say keep dreaming and make reality."

-Kristian Kan

Above: Get your pistol on! Mary and Kehau doing their modified pistols in the 6am class!

Today's WOD:
"Mary"
As many rounds as possible in 20 minutes:
5 Handstand Push-ups
10 Pistols
15 Pull-ups
See June 28, 2011.

50-day Paleo Challenge: Monday, October 3rd to Tuesday, November 22nd

Its time to get serious before the holidays roll around!

Buy-in is $20... this will include CrossFit 808 Paleo packets, Coach Josh's lectures (dates and times TBA), and Coach Josh's guidance throughout challenge, as well as a CrossFit 808 Paleo T-shirt (you must participate to get this shirt, we will pre-order these)!  Plus there's a prize in store for the person voted by other boxmates as the M.I.P. (most improved person) at the end of the challenge.  If you know you already want to participate, please comment in the blog with your Men's shirt size--I will reveal the awesome design when the shirt is finalized.

30-day Goal: Haya presses into her Handstand!

Above: Have you been working on your 30-day goal? Haya (age 5) accomplished her's yesterday, by pressing up into a handstand and holding it! Now that's what I'm talking about!

Yesterday's WOD Board:

When will Kit be born?

"To hell with circumstances; I create opportunities."

-Bruce Lee

Above: Coach Cheyne's surprise baby shower was a huge success and she wanted to thank everyone who helped her celebrate!  She says, "Thank you so much. Everyone was so generous and I'm so blessed to be part of our gym. I really love you guys."  Huge thank you, from me, to everyone who came early and stayed late to help me set-up and clean-up!

Today's WOD:
Strength:
Split Jerk 1-1-1-1-1-1-1


Met-con:
For time:
300m Row
21 Shoulder to Overhead (135/95 lbs.)

300m Row

15 Shoulder to Overhead (135/95 lbs.)

300m Row

9 Shoulder to Overhead (135/95 lbs.)

When will Kit come out and play?

Here's the facts: Coach Cheyne is currently 3cm dilated and Kit's original due date was October 13th.  

The closest guess without going past wins a prize! Please place your guess in the comments section below.  Date and hour!

Coach Elyse's guess: Saturday, September 24th at 2:00pm

Saturday's WOD Board:

"F.G.B. 6"

Fight Gone Bad!

"The ladder of success is best climbed by stepping on the rungs of opportunity."

-Ayn Rand

Today's WOD:

"Fight Gone Bad!"

Three rounds of:

Wall-ball, 20/14 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75/55 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75/55 pounds (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Yesterday's WOD Board:

Fight Gone Bad 6 tomorrow: 8:45am, 9:30am, and 10:15am classes!

"To sit back and let fate play its hand out and never influence it is not the way man was meant to operate."

-John Glenn

Above: Remember our visitor from Nor Cal, Jes Liao? Well she just did a great write up about our box and our athletes on her blog (a really neat blog, I might add).  Shout out to you guys for making 808 the awesome box it is!  Thanks for the great review, Jes! Check out Jes' blog here: http://www.jesliao.com/2011/09/crossfit-808.html.

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


Met-con:
5 rounds for time:
35 Double-Unders
200m Run

Don't forget... tomorrow is "Fight Gone Bad 6" as well as Jade's and Coach Josh's birthday!

Updated F.G.B. 6 Heat Sign-ups:

NOTE: We will run 2 heats per 45-minute sesssion, so one partner will do F.G.B. while the other partner counts reps and keeps their score, then you will switch (partners are shown below).  Make sure you come EARLY and WARM-UP ON YOUR OWN, because there won't be much time before your heat goes.  I will open the gym up at 8:15am for the 8:45am class to warm-up.  Yes, it is also Jade's and COACH JOSH's birthday tomorrow! Cake for time? Or Birthday Burpee off?

“Fight Gone Bad!”
3 rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


Heat 1 & 2 - 8:45am (full)
Zachy/Shanelle, Devin/Chris Ma, J. King/Ken N., Mark/Kyle O., Jenna/Jade, Chad/Christian, Brie/Kim, and Jamie/Sam R.


Heat 3 & 4 - 9:30am (full)
Lai Lai/Jackie, Ronnie/Marsha, Joe/Bryan, Kathi/Liza, Dustin/Danny, TJ/M. Ballenger, Lin/Brandy, and Travis/Mike Y.


Heat 5 & 6 - 10:15am (5 spots left)
Dennis/Dominique, Seth/Ant, Bush/Blaine, Janet/Linzy, Peter/M. Bennett, and Ryan


Yesterday's WOD Board:

2 ways to get a KB up: the Snatch and the Swing!

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

-Oliver Wendell Holmes, Jr.

Above: Well, I think these pictures speak for themselves!

Today's WOD:
"Wittman"
7 rounds for time:
15 KB Swings (53/35 lbs.)
15 Power Cleans (95/65 lbs.)
15 Box Jumps (24")

2 Different Techniques for Swinging a Kettlebell: 

Straight Arm (The Swing) or Bent Arm (The Snatch)

 Above: "The Swing" requires the athlete to keep their arms straight like cable wires, while they use the hip drive to swing the KB up overhead.  Note the finish is still "bottoms up!"

Above: "The Snatch" requires the athlete to jump the KB up by popping the hip and bending the arms through.  The finish is still with the bottom of the KB up and arms straight!

Updated F.G.B. 6 Heat Sign-ups:

NOTE: We will run 2 heats per 45-minute sesssion, and only 10 athletes per heat, so 20 athletes total for each session.  Make sure you come early and warm-up on  your own, because there won't be much time before your heat goes.  This also means you need to know the 5 movements prior to doing F.G.B.  The workout is given below:

“Fight Gone Bad!”

3 rounds of:

Wall-ball, 20/14 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75/55 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75/55 pounds (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Heat 1 & 2 - 8:45am (2 spots left)

Zachy, Devin, J. King, Jamie, Kyle O., Jenna, Jade, Christian, Brie, Kim, Mark, Chris Ma, Shanelle, and Sam R.

Heat 3 & 4 - 9:30am

Lai Lai, Jackie, TJ, Lin, Marsha, Bryan, Ken N., Joe, Liza, Dustin, Danny, Ronnie, M. Ballenger, Brandy, Travis, and Mike Y.

Heat 5 & 6 - 10:15am (5 spots left)

Dennis, Ant, Peter, Bush, Blaine, Janet, Linzy, Seth, Ryan, Dominique, and M. Bennett

Yesterday's WOD Board: