Olympic Lifting Clinic Level 2!

“You don’t have to be great to get started, but you do have to get started to be great.”

-Les Brown

Above: Tina from Tokyo, Japan, stopped by this past Saturday for a WOD! She partnered up with our girl, Laura. They did awesome with the Team WOD. Safe travels back to Japan, Tina. One day, I'll make it out to Tokyo.

Today's WOD:
Skills Warm-up:
Muscle-up Progressions


"Tyler"
5 rounds for time, of:
7 Muscle-ups
21 Sumo Deadlift High-Pulls (95/65 lbs.)

Olympic Lifting Clinic LEVEL 2 Sign-ups!

Finally, the long awaited Level 2 Oly Clinic is upon us! What better timing, since the CrossFit Open is around the corner as well.

Yes, you heard right, Coach Josh will be offering a Level 2 Olympic Lifting Clinic for all of our athletes that have completed the Level 1 Clinic. The Level 2 clinic will be 2 weekends during February, with 2-hour long sessions a day. We will be offering a Saturday class from 2:30pm-4:30pm that will meet on the 11th and 18th of February, and a Sunday class from 10am-noon that will meet on the 12th and 19th. The cost of this Level 2 Clinic is $25, and we will only have 10 spots per class, because we want you to get a ton of one on one coaching during your sessions. Please email Coach Josh at josh@808crossfit.com to reserve your spot. I will not be handling the payments or reservations, so again, EMAIL COACH JOSH.

Yesterday's WOD Board:
Will be posted soon.

808 nation represents at Sharon's RIDE.RUN.WALK!

"A review paper in The New England Journal of Medicine listed 55 "diseases" that can be caused by eating gluten. (iv) These include osteoporosis, irritable bowel disease, inflammatory bowel disease, anemia, cancer, fatigue, canker sores, (v) and rheumatoid arthritis, lupus, multiple sclerosis, and almost all other autoimmune diseases. Gluten is also linked to many psychiatric (vi) and neurological diseases, including anxiety, depression, (vii) schizophrenia, (viii) dementia, (ix) migraines, epilepsy, and neuropathy (nerve damage). (x) It has also been linked to autism.(ix)"

-Mark Hyman, M.D., writer for the Huffington Post

Above: I just want everyone to know how proud I am of them for participating in yesterday's event! Not only did you guys show your support towards a great cause, but you also represented CrossFit 808 very well. Even our "BEEF CAKE" shirts and tanks were a hit! Because of your participation in yesterday's event, Sharon's RIDE.RUN.WALK had a record breaking number of participants. Team CrossFit 808 was the second largest group, not to mention the medal winners: Linzy, Shay, Marsha and Hadyn. Great job everyone, and thanks again for being so awesome!

Today's WOD:
20-minutes to build a heavy Clean & Jerk.


For time:
50 C&J (95/65 lbs.)
But, every minute on the minute 20 Double-Unders.

Coach Elyse's favorite Paleo Fudgy Brownies:
This recipe is a modified version of the Health Bent recipe.
Yields: 12 cupcake brownies


Ingredients:
1.5 cups almond butter (Costco sells the smooth Mara Natha brand almond butter, my fav)
3/4 cup canned coconut milk
3 eggs
3 teaspoons vanilla extract
1/4 teaspoon salt


1/2 cup cocoa powder
3/4 cup coconut crystals (or sweetener of choice)
1/2 cup dark chocolate chips (around 70% is good)
1/2 cup chopped mac nuts (optional)
...and coconut oil to grease your baking dish


Method:
Preheat the oven to 350°F. Grease a cupcake tin with coconut oil.


In a bowl whisk together the almond butter, coconut milk, eggs, vanilla extract and salt. Then add the cocoa powder, coconut crystals, and chocolate chips.


Spoon a heaping 1/4 cup into each muffin hole, and top with chopped mac nuts (optional). I like to fill each muffin hole to the brim.


Bake for approx. 15-16 minutes. (If you are using a regular 8x8 baking pan, then it will be more like 18 minutes.)

Saturday's WOD Board:

Partner WOD!

"I never learned from a man who agreed with me."

-Robert A. Heinlein

Above: Attention! Captain on deck!

Today's WOD:
2-person Team WOD:
AMRAP in 20 minutes, of:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Shoulder to Overheads
...while partner Rows 350 meters.

Score is total meters rowed and weight moved (load x reps).

Yesterday's WOD Board:

Local product spotlight: HONEY

“Every accomplishment starts with the decision to try.”

-Unknown

Above: Local (Waimanalo/Waianu) honey, farmed by Charlie Reppun, who is not only one of my Punahou classmate's father, but also a good friend of Joy Kinzie. A jar of this honey was given to me as a gift, and now I will not buy any other brand. I am spotlighting this jar of honey, because it is the best of the best: organic, unfiltered, unheated, and LOCAL. If you would like to purchase a quart size jar ($12), just let me know. I plan on putting an order in early next week!

Today's WOD:
3-position Snatch


5 sets, each for time:
400m Run
Rest 90 seconds

Yesterday's WOD Board:

"JT", then "Annie"

“It’s time to stop taking your body for granted, and make time to take care of yourself.”

-Erin Carr1

Above: Preparation for the Bike Ride on Sunday!

Today's WOD:
"J.T."
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005.
21-15-9 rep rounds for time, of:
Handstand Push-ups
Ring Dips
Push-ups


Rest 5-minutes, then...


"Annie"
50-40-30-20-10 rep rounds for time, of:
Double-Unders
Sit-ups

We've got over 20 CF808ers representing team CrossFit 808 at Sharon's RIDE.RUN.WALK Event this Sunday. Its going to be a ton of fun and the courses are beautiful.  More details about the routes can be found on the Epilepsy Foundation of Hawaii website.

Here's a list of our members signed up for the event:

10K Run: Lai Lai, Tracy, Mia, Linzy, Jaimie, Kim, Jeff C., Peggy, Coach Cheyne, Brie, Bush, and Nicole

5K Run: Maria, Joy, Lori, and Kathi

35K Ride: Coach Elyse, Coach Josh, Coach Kyla, Rome, and Sharnell

75K Ride: Sheldon, Dustin, and LJ

Yesterday's WOD Board:
Will be posted soon.

Last day to sign-up for Sharon's RIDE.RUN.WALK for Epilepsy Event!

“Losing weight is an activity that drives us mad; thriving to be healthy and fit is a lifestyle that lasts forever.”

-Daniel Chidiac

Today's WOD:
20-minutes to find a heavy clean.


7 rounds for time, of:
7 Front Squats (165/110 lbs.)
7 Chest to Bar Pull-ups

Yesterday's WOD Board:

Have you gotten your new shirts?

"No man is able to make progress when he is wavering between opposite things."

-Epictetus

 Above: Check out Janet and Jade rockin' their new 808 tees! Love it! If you haven't had a chance to buy your new tees, don't wait, they are flyin' out the door. 808 members get them for $15, all others $20. If you are in the mainland or elsewhere, and want to rep one of our new shirts, please email info@808crossfit.com with the subject line "SHIRT ORDER for Your Name". I will try my best to get to all requests.

Today's WOD:
Double-Under practice
If coach wins, then athletes do 5-minutes (2-minutes singles, 3-minutes doubles).
If athlete wins, then athletes do 3-minutes (1-minute singles, 2-minutes doubles).


For time:
500m Row
21 Push Press (115/75 lbs.)
500m Row
18 Push Press (115/75 lbs.)
500m Row
15 Push Press (115/75 lbs.)
500m Row
12 Push Press (115/75 lbs.)

Yesterday's WOD Board:

5 tips that will make you a more efficient rower!

"A man always has two reasons for doing anything: a good reason and the real reason."

-J. P. Morgan

Above: Improving your technique in anything you do, will most likely make you more efficient! This is very true for rowing on the Concept-2. What I learned in San Diego at my training camp has helped my rowing so much. I can officially say, I don't "hate" the rower anymore. I hope sharing my tips and pointers have been making you enjoy rowing a little more.

Today's WOD:
Deadlift 3-RM


AMRAP in 7 minutes, of:
7 Box Jumps (24/20")
7 Burpees
7 KB Swings (53/35 lbs.)

5 Tips on Better Rowing:

1. POSTURE, POSTURE, POSTURE! Maintaining good posture (think big chest) is huge in being more efficient and not taxing your body.

2. KNEES IN! Keep your knees in when you are in the "catch" position of your stroke. This will allow you to drive with your hamstrings, butt, and hips. Not your quads, like you would if you drive your knees out in the catch position. The catch position is when you bring yourself back to the front of the rower, and you are about to start your drive/pull.

3. DO NOT OVER-EXTEND on the back of a pull. If you lean back, you are losing efficiency and most likely taxing your lower back way more than you need to.

4. DO NOT PULL PAST YOUR BODY! If you are the athlete that has a big bruise on your sternum post-rowing, you are trying to pull past your body, which means you are really inefficient! Once you pull to your body, brush the handle off your breast-line and start recovering to the catch position.

5. RECOVER in this order: ARMS, HIPS, LEGS! Do not bend your knees before sending your arms in. Also, make sure your grip on the handle bar is wide enough that your pinky fingers are at the edge of the handle. This will make a huge difference in the pull and finish of your drive.

Saturday's WOD Board:

The Power of Community, by Allison Belger

"You can lead a boy to college, but you cannot make him think."

-Elbert Hubbard

Today's WOD:
Three "Jackies"
3 rounds for time, of:
1000m Row
50 Barbell Thrusters (45/33 lbs.)
30 Pull-ups

"The Power of Community: CrossFit and the Force of Human Connection," by Allison Belger
Book Description:

As co-owner of four CrossFit affiliate gyms, Allison Wenglin Belger juggles management of the family business, her work as a licensed psychologist and fitness coach, and her role as mom to two young daughters. She knows first-hand the importance of community—of having a network of mutual support and human connection in the midst of our hectic, technology-driven lives. A former division-one collegiate soccer player and five-time marathoner, she has also been part of the wilderness adventure community and has trained for various elite athletic events, competing both individually and as part of a team.


Belger takes the reader on a journey from her childhood in suburban New York as she follows her passion for fitness and sport, with pleasures and pitfalls along the way, finding a new dimension in the CrossFit culture and its emphasis on camaraderie and community. She explains the transformative aspects of CrossFit's physically and mentally demanding workouts as performed with others. Drawing on her psychology doctoral research, Belger describes the emotional and physical benefits of participation in an affinity group. She shares the stories of military wounded warriors and everyday heroes who have faced life-threatening illness—all with the help of their community affiliation. She relates inspiring examples of individuals who have created communities and support networks for populations in need, including underprivileged youth and cancer patients.


With her unique perspective as psychologist and athlete, the author explores the mind-body connection and how it can relate to all of us. Through her compelling narratives, each of which intersects with the CrossFit experience, Belger encourages us to examine our own lives and relationships so that we may find motivation and meaning in a world of stress and challenge—if we are open to the power of community.


Yesterday's WOD Board:

New shirt designs have arrived!

“Your body is an amazing creation, capable of performing great wonders, but you can destroy that miraculous machine's potential with an overdose of stress.”

-Harry J Johnson

 Above: "BEEF CAKE" Men's Tee and Men's Tank - printed on American Apparel 50/50 Blend Shirts (Neon Heather Blue). If you've ever been called a Beef Cake, this shirt is for you!

 Above: "REST WHEN YOU ARE DONE - EMBRACE THE SUCK" Women's Tee, Women's Racerback Tanktop, and Men's Tee - printed on American Apparel Tri-Blend Shirts (Athletic Grey).

 Above: "CF808 GIRL - STRONG IS SEXY" Women's V-neck and Women's Racerback Tanktop (not pictured) - printed on American Apparel's Fine Jersey Unisex V-neck Shirt (Purple).

Today's WOD:

Strength/Skill:

2-Position Clean (click on the link below and watch the video)

70%, 75%, 80%, 85%, 85% or your 1-RM Clean

2-Position Clean: Exercise Demo Video - Catalyst Athletics


Met-con:
"Elizabeth"
21-15-9 rep rounds for time, of:
Squat Cleans (135/95 lbs.)
Ring Dips

Yesterday's WOD Board:

50-day Paleo Challenge Shirts have arrived!

‎"The most common commodity in this country is unrealized potential."

-Calvin Coolidge

Above: Paleo Challenge shirts have finally arrived! Thank you all for being so patient.  Our other 3 shirt designs are also ready for purchase, today! I am so pumped, they all turned out amazing. See you at the box!

Today's WOD:
Strength:
20-minutes to find a heavy Jerk (Push or Split).


Metabolic Conditioning:
.com WOD:
5 rounds for time:
12 Wall Balls (20/14 lbs.)
12 Toes to Bar
*12-minute cap (ideally you finish this WOD sub-10).

HYDRATION: Are you drinking enough water?

Are your joints constantly achy? Or on certain days are your joints achy? Either way, this could be a sign of dehydration. Ideally you should be drinking about half your bodyweight in ounces of water. For  example, I am about 120 lbs., so I need at the very least about 60 ounces of water everyday! Now, this does not take into account the fact that I'm also on the Paleo Diet. Since my salt intake is very low, I need to make sure I have enough electrolytes in my body to absorb all the water I drink. Yes, that's right... don't assume just because your pee is clear, your body is absorbing the water you drink. Good rule of thumb if you are ACTIVE and Paleo, add a little salt to your diet and/or drink a box of coconut water a day. Costco has brought back my favorite boxes of coconut water: VitaCoco! So, don't just read my blog and brush this HELPFUL tip off. Take better care of your body and be more conscious of your HYDRATION, don't wait till your joints are crunching and sore!

Yesterday's WOD Board:

5K Row or Run!

“I have learned that sometimes I have to do things I do not enjoy in order to get where I want to go.”

-May

Above: Today's WOD is in preparation for this awesome event! Every once in awhile, it is a GREAT thing to get a longer, relatively slower WOD in. A 5K Run or Row is just what you all need. Enjoy!

Today's WOD:
Run or Row 5K

Sharon's Ride, Run, Walk for Epilepsy Event!

Come join me in Sharon's Ride.Run.Walk for Epilepsy and support the Epilepsy Foundation of Hawaii. This year, I would like to get as many CF808ers involved in any of the events they are having: 5K run, 10K run, and the Bike routes (35K, 75K, 100K). My advice, if you plan to walk, the 5K is a good choice.  If you plan on running, the 10K is a great choice! Whatever you decide to do, please let me know, so I have a headcount for those participating in the event.

More details about the routes can be found on the Epilepsy Foundation of Hawaii website. When you register (and you can register online by clicking here), use this discount code online or on your forms to save $5 "SRRW2012"please put down that you are on the team "CrossFit 808"! It doesn't matter what event you are doing, you can still be apart of the team.

On SUNDAY January 29, 2012 the Epilepsy Foundation of Hawaii will be hosting the 10th annual Sharon's Ride for Epilepsy.  Sharon's Ride is a unique memorial to Sharon Rosenfeld, a nurse and teacher who cared deeply about epilepsy and epilepsy patients who was killed during a cross country bicycle ride in 1993.  Sharon's Ride Run Walk for Epilepsy was started in 1996 in St. Louis, Missouri by Dr. William Rosenfeld and Dr. Susan Lippmann, neurologists who specialize in epilepsy and who created the event to honor the memory of Dr. Rosenfeld's sister.  Sharon's Ride takes place at 7 sites across the country and we are honored that Dr. Rosenfeld and his family will be in Honolulu for our event! 

Date: Sunday, January 29, 2012 @ 7:00 AM


Address:
Kapiolani Community College
4303 Diamond Head Rd 
Honolulu, HI


Registration Closing Date: Thursday, January 26, 2012 @ 1:59 AM PST

Yesterday's WOD Board:

Epilepsy Foundation of Hawaii presents Sharon's RIDE.RUN.WALK Event!

"You're immature if you can't accept reality or responsibility."

-Arnold Glasow

Above: The first event CrossFit 808 ever participated in as an official group! This was an amazing event with beautiful routes for both the runs and biking. This year, I am so happy to invite all of our athletes to participate in it with me! You are not only getting a great WOD, but also supporting a good cause. Let's get 100% participation from 808!

Today's WOD:
"Tabata This!"
Tabata Row (in calories)
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Post Tabata score for each exercise to comments and total for final score.


Sharon's 10th Ride, Run, or Walk Event presented by the Epilepsy Foundation of Hawaii!

This event means so much to me, not only because it is for a great cause, but also because this event truly marked the beginning of CrossFit 808. It was the first event we did as a group. We even printed up the "vintage" CrossFit 808 shirt on yes, Hanes Beefy Tees, not the American Apparel ones you guys all rock! Nonetheless, the event was so much fun and the 10K Run was a beautiful route that started on the bottom of Diamondhead and goes down Kahala Avenue, then back towards KCC. 

This year, I would like to get as many 808ers involved in any of the events they are having: 5K run, 10K run, and the Bike routes (35K, 75K, 100K). More details about the routes can be found on the Epilepsy Foundation of Hawaii website. This is important: when you register (and you can register online by clicking here), please put down that you are on TEAM CrossFit 808! It doesn't matter what event you are doing, you can still be apart of the team. I hope you all really consider doing this. It is very important to me and our very own Rome Stein, as her husband is not only one of the top Epilepsy Specialists in the country, but also the event director. Below is more details about the event.

On SUNDAY January 29, 2012 the Epilepsy Foundation of Hawaii will be hosting the 10th annual Sharon's Ride for Epilepsy.  Sharon's Ride is a unique memorial to Sharon Rosenfeld, a nurse and teacher who cared deeply about epilepsy and epilepsy patients who was killed during a cross country bicycle ride in 1993.  Sharon's Ride Run Walk for Epilepsy was started in 1996 in St. Louis, Missouri by Dr. William Rosenfeld and Dr. Susan Lippmann, neurologists who specialize in epilepsy and who created the event to honor the memory of Dr. Rosenfeld's sister.  Sharon's Ride takes place at 7 sites across the country and we are honored that Dr. Rosenfeld and his family will be in Honolulu for our event! 

Date: Sunday, January 29, 2012 @ 7:00 AM

Address:

Kapiolani Community College

4303 Diamond Head Rd 

Honolulu, HI

Registration Fees: $20 to $40

Registration Closing Date: Thursday, January 26, 2012 @ 1:59 AM PST

Yesterday's WOD Board:

San Diego!

"Ability has nothing to do with opportunity."

-Napoleon Bonaparte

Today's WOD:
Strength:
Back Squats 3-3-3-3-3


Metabolic Conditioning:
AMRAP in 8 minutes, of:
One time 150 Double-Unders buy-in
then in the remaining time...
4 Cleans (185/125 lbs.)
8 Burpees

My Amazing Experience at CJ's Training Camp at CrossFit Invictus: 

This past weekend, I had the huge honor of attending CJ Martin's Training Camp at CrossFit Invictus in San Diego. I say honor, because this camp was jam packed with the best of the best CrossFit coaches: Coach Burgener (olympic lifting), Kelly Starrett (mobility god), Carl Paoli (gymnastics/movement guru), Shane Farmer (rowing coach), George Economou (performance nutrition), and Heidi Fearon (goal coach)! 

On top of that, I was able to work with Coach CJ in person, which was an awesome treat. Not only is he one heck of a motivator, but he knows his stuff! I've only been working with him for about a month now, but I already feel the difference he is making. I am so lucky that he has taken me under his wing this year. Many of you may recognize him as the coach behind the amazing Josh Bridges, who finished 2nd in the 2011 CrossFit Games. Not only was I inspired by Josh's performance at the Games, especially him being such a "little guy", but I was also equally inspired by the passion behind his coach, CJ. I've seen CJ behind the scenes as a coach every year I've competed and I just love his spark. Again, I can't say how lucky I am, and I can't wait to share all the things I've learned from this past weekend to you 808ers. Its going to be fun week ahead! Get some!

Saturday's WOD Board:

"Filthy 50"

"No bird soars too high, if he soars on his own wings."

-William Blake

Above: My training buddies at my camp in San Diego! Talk about 2 badass chicks: Cami and Jenny!

Today's WOD:
"Filthy 50"

For time:
50 Box Jumps (24/20")
50 Jumping Pull-ups
50 Kettlebell Swings (35/26 lbs.)
Walking Lunge, 50 steps
50 Knees to Elbows
50 Push Press (45/33 lbs.)
50 Back Extensions
50 Wall Balls (20/14 lbs. to 10 ft.)
50 Burpees
50 Double-Unders

Yesterday's WOD Board:

In honor of "Nate"

"Some people dream of great accomplishments, while others stay awake and do them."

-Anonymous

Above: Check out this cool commercial by Reebok about their new campaign, "The Sport of Fitness Has Arrived". The campaign builds upon Reebok’s heritage as a fitness brand to communicate that fitness can be as exciting and engaging as any sport. The idea of fitness as a sport is embodied through Reebok’s partnership with CrossFit and the culture of community, competition and camaraderie that it builds. So proud to be apart of this amazing movement!

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

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.


We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

Holiday Schedule for Martin Luther King Day, Monday, January 16th: 8:00am, 9:00am, 10:00am, and 5:00pm! Please, let us know on the blog or Facebook, which class you'd like to attend, so we can have a headcount for the WOD. Thanks!

8:00am - Mia, Sheldon, Teresa, Peedi, Sydney, Amber, Shyla, Shanelle, Mark, Frankie, Kristi, and Zachy

9:00am - Jade, Jenna, Jordan, Charlie, K.P., Joy, Bob K., Bob E., Shay, Eliza, and Coach Joe

10:00am - Brie, Linzy, Mary, TJ, Kiana, Jill Y., Jeff M., Will, Bush, Blaine, and Donna

5:00pm - Dennis, Kim, Jackie, Janelle, Janet, Shelley, Marsha, Dominique, Peggy, Mike Y., Nicole, Matt A., Jeff C., and Laura

Yesterday's WOD Board:

Bottom to Bottom Squats

"It is amazing how quickly the kids learn to drive a car, yet are unable to understand the lawnmower, snowblower or vacuum cleaner."

-Ben Bergor

Above: Coach Andrew Bueno at Foundation CrossFit rockin' my ROGUE shirt during his class! Awesome!

Today's WOD:
Strength:
Hang Power Snatch
5 sets of 4-5 reps


Met-con:
Tabata "Bottom to Bottom" Squat
Run 1 mile


Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top.

Yesterday's WOD Board:

Pull-up Ladder

“Take advantage of every moment. Don’t put it off. Tomorrow may never come.”

-Nancy Sathre-Vogel

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


Met-con:
"Pull-up Ladder"
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Holiday Schedule for Martin Luther King Day, Monday, January 16th: 8:00am, 9:00am, 10:00am, and 5:00pm! Please, let us know on the blog or Facebook, which class you'd like to attend, so we can have a headcount for the WOD. Thanks!

8:00am (3 spots left) - Mia, Sheldon, Teresa, Peedi, Sydney, Amber, Shyla, Shanelle, Mark, Frankie, and Zachy

9:00am (6 spots left) - Jade, Jenna, Jordan, Charlie, K.P., Bob K., Eliza, and Coach Joe

10:00am (6 spots left) - Brie, Linzy, Mary, TJ, Kiana, Jill Y., Jeff M., and Will

5:00pm (0 spots left) - Dennis, Kim, Jackie, Janelle, Janet, Shelley, Marsha, Dominique, Peggy, Mike Y., Nicole, Matt A., Jeff C., and Laura

Yesterday's WOD Board:

Changes to our M.L.K. Day Holiday Schedule!

"If you have nothing else to do, look about you and see if there isn't something close at hand that you can improve! It may make you wealthy, though it is more likely that it will make you happy."

-George Matthew Adams

Above: Our awesome ladies, Joy and Ces, getting "Kelly" done! Step-ups are a great sub for box jumps, especially when overall health and fitness is your goal. Even if you are planning on competing in the Games as a master competitor (45+), a few of the competitions subbed step-ups for box jumps! So, do what you are capable of and get it done!

Today's WOD:

Strength:

Weighted Pull-ups 3-3-3-3-3

Met-con:

CrossFit.com WOD

10 rounds for time, of:

15 Deadlifts (135/95 lbs.)

15 Hand-Release Push-ups

*20-minute cap.

ALL SPOTS FILLED for CrossFit 808's ELEMENTS Program with Coach Josh:

The CrossFit Elements class, which is highly recommended for any new CrossFitter or anyone who wants/needs to improve their fundamentals! For NEW members, successful completion of the Elements program is required in order to participate in our regular CrossFit classes. The cost of the 4 week program is $155 (cash or check only, please). Elements classes occur on Tuesdays, Wednesdays, and Fridays at 7:00 to 7:45pm. The Elements program will re-cycle every 5 weeks (so, the next one won't start until February). We will wait-list anyone who wants to join this Elements Program, in case, those listed below don't show up. Email me if you'd like to be on the waiting list: info@808crossfit.com.

Here's the roster for our Elements Program:
1. Kamu
2. Ryan P.
3. Theresa
4. Ikaika
5. Phil C.
6. Sarah
7. Kirsten
8. Josh F.
9. Kiana
10. Mana
11. Alicia
12. Rae
13. Juslynn

Yesterday's WOD Board:

Elements with 808 starts tomorrow at 7pm!

"All change is not growth, as all movement is not forward."

-Ellen Glasgow

Today's WOD:
"Kelly"
5 rounds for time, of:
400m Run
30 Box Jumps (24"/20")
30 Wall Balls (20/14 lbs. to 10 ft.)
See November 16, 2011.

Holiday Schedule for Martin Luther King Day, Monday, January 16th: 8:00am, 9:00am, 10:00am, and 11:00am! Please, let us know on the blog or Facebook, which class you'd like to attend, so we can have a headcount for the WOD. Thanks!

ALL SPOTS FILLED for CrossFit 808's ELEMENTS Program with Coach Josh:

The CrossFit Elements class, which is highly recommended for any new CrossFitter or anyone who wants/needs to improve their fundamentals! For NEW members, successful completion of the Elements program is required in order to participate in our regular CrossFit classes. The cost of the 4 week program is $155 (cash or check only, please). Elements classes occur on Tuesdays, Wednesdays, and Fridays at 7:00 to 7:45pm. The Elements program will re-cycle every 5 weeks (next one starts on Tuesday, January 10th). We will wait-list anyone who wants to join this Elements Program, in case, those listed below don't show up. Email me if you'd like to be on the waiting list: info@808crossfit.com. See you, tomorrow!

Here's the roster for tomorrow's Elements Program:

1. Kamu
2. Ryan P.
3. Theresa
4. Ikaika
5. Phil C.
6. Sarah
7. Kirsten
8. Juslynn
9. Kiana
10. Mana

Saturday's WOD Board: