Sign-up for this week's Open Workout Validation - Thurs or Sat!

“You must find the place inside yourself where nothing is impossible.”

-Deepak Chopra

Above: Brandy, Kyla, and Josh are representing VA Loans through the CrossFit Games Open! After the first workout Team CrossFit 808 sits in 10th place in the Northern California Region. The next workout will be announced at 3:00pm Hawaii-time today! Stay tuned!

Today's WOD:
10-minutes to find a 1-RM Weighted Pull-up.


5 rounds, each for time, of:
400m Run
30 Double-Unders
10 HSPU
Rest 3-minutes


Thursday's Open WOD class sign-up:
6:00am - Bob E., Kehau, and Mary
8:30am - Peedi, Jenn, Val, Jon, and Peter
Noon - Sharnell, Kurt, Rome, Jared, Horace, and Jamie 
4:00pm - Jules, Rachel Lai, Jade, Jenna, Nicole, and Lei
5:00pm - Jill W., Janet, and TJ
6:00pm - Jeff Chang, Mark, Jeff Mata, and Coach Mike


Saturday Night Lights:
Bob E., Marsha, Shay, K.P., Will, Linzy, Mia, Jesse, Shanelle and Lei


Yesterday's WOD Board:
Will be posted soon.

Wrap it up!

"Love never fails; Character never quits; and with patience and persistence; Dreams do come true."

-Pete Maravich

Above: Wondering what to do with your new PT band? Well K-star, the mobility guru, shares some ides! Wrap it up and wrap it tight!

Today's WOD:
20 minutes to find a 1-RM Snatch.


3 rounds for time, of:
300m Row
20 Wall Balls (20/14 lbs.)
10 Pull-ups

The 2012 CrossFit Games Open at CrossFit 808: 
This week the Open WOD will be programmed for our regular classes on Thursday. We will also still be holding our Saturday Night Open WOD event.

• We will hit the Open Workout of the Week on Thursday as the WOD for all classes - If you plan on being validated during a class you must sign-up for a class time (this is only for registered athletes, all others can just come to the class). Post the class time you intend on coming to for Thursday's Open Workout on the gym sign-up sheet or on our Facebook page.
• Saturday Night Lights - Everyone is invited to either cheer on or participate in the Open WOD (you do not have to be registered to participate). Saturday Night Lights will begin at 4:00pm. Please sign-up on the sheet at the box or on our Facebook page - note if you are a registered athlete or not. Athletes will be assigned a heat and notified of their heat assignment upon arrival on Saturday. Please DO NOT show up before 4:00pm, the first heat will not begin till 4:30pm, so you'll have plenty of time to warm-up (Coach Elyse has to workout at some point, too)!
• Important Information about the next cycle of our Elements Program and Free Intro Classes: 
• No Free Intro Class till Saturday, March 31st! We will be postponing our Free Saturday Intro Class till the end of the CrossFit Games Open, so if you are interested in trying out our gym please email and sign-up for March 31st. The next Elements cycle will begin the week following, so April 3rd. We will offer both the AM and PM session.

Yesterday's WOD Board:
Will be posted soon.

The Open WOD will fall on Thursday's classes!

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

-Francis Bacon

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


21-18-15-12-9-6-3 rep rounds for time, of:
Front Squats (135/95 lbs.)
Ab-Mat Sit-ups

Changes to the Open WOD schedule: 

This week the Open WOD will be programmed for our regular classes on Thursday. We will also still be holding our Saturday Night Open WOD event.

1. We will hit the Open Workout of the Week on Thursday as the WOD for all classes - If you plan on being validated during a class you must sign-up for a class time (this is only for registered athletes, all others can just come to the class). Post the class time you intend on coming to for Thursday's Open Workout on the gym sign-up sheet or on our Facebook page.
2. Saturday Night Lights - Everyone is invited to either cheer on or participate in the Open WOD (you do not have to be registered to participate). Saturday Night Lights will begin at 4:00pm. Please sign-up on the sheet at the box or on our Facebook page - note if you are a registered athlete or not. Athletes will be assigned a heat and notified of their heat assignment upon arrival on Saturday. Please DO NOT show up before 4:00pm, the first heat will not begin till 4:30pm, so you'll have plenty of time to warm-up!

Saturday's WOD Board:

Plug your scores in from Workout 12.1!

"Individual commitment to a group effort - that is what makes a team work, a company work, a society work, a civilization work."

-Vince Lombardi

Submit your scores online and Coach Elyse will validate them as they roll-in! Don't wait till the last minute to do so... log-on immediately and plug your scores in if you want to continue through the Open.

Directions:

• Log-in to your CrossFit Games account by going here: http://games.crossfit.com/.
• In the right-side bar, click on the that reads: Submit Workout 12.1 Score.
• Click on "Performed at an Affiliate". 
• Then, type in "CrossFit 808" as your affiliate. Give it a second and "CrossFit 808" should pop up below as an option, click on "CrossFit 808". It should now read "Performed at CrossFit 808"
• Enter your total reps for Workout 12.1.
• Click "Submit". Then double check your results and click "Submit" once more.

You must submit all scores by 5:00pm Pacific Time (so 3:00pm Hawaii Time) on Sunday, February 26, 2012. Yes, that is tomorrow! So, don't wait till the last minute, because in the past CrossFit has had issues with their website, and with 60,000 participants... I'd put the blame on you for trying to post so late! But, that's just me! ;) If you have any questions, please email me at elyse@808crossfit.com.

Again, great job everyone! I am so impressed with the way our box came together and crushed Workout 12.1. You guys were all very inspiring and I look forward to the next 4 weeks!

Eli (age 7) grabs 94 reps in WOD 12.1!

“Inspiration is a crazy amazing feeling. It lights up and animates all that we do.”

-Maggie Lyon

Above: You think you're tough? Our 7 year-old CrossFit stud grabs 94 Burpees in Open WOD 12.1! Get it E.J.!

Today's WOD:

"Morrison"

50-40-30-20-10 rep rounds for time, of:

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

Regional Style Box Jumps (24")

KB Swings (53/35 lbs.)

See July 4, 2011.

Important Information about the next cycle of our Elements Program and Free Intro Classes:

No Free Intro Class till Saturday, March 31st! We will be postponing our Free Saturday Intro Class till the end of the CrossFit Games Open, so if you are interested in trying out our gym please email and sign-up for March 31st. The next Elements cycle will begin the week following, so April 3rd. We will offer both the AM and PM session.

Saturday Night Crew: See you at the box at 4:00pm today! Everyone is welcome to come both guests and athletes. If you didn't sign-up for Saturday Night Lights but feel like hitting the WOD, we'll just add you onto the final heat. First heat will begin at 4:30pm, so you all have plenty of time to warm-up. Don't come early, please. Coach Elyse has to workout, too!
Your JUDGES for the night: Coach Elyse, Coach Josh, Coach Joe, Coach Kyla, Coach Mike, and Coach Cheyne

Heat 1 (4:30pm): Coach Joe, Brandy, Seth, and Shay
Heat 2 (4:45pm): Bush, Jeff Mata, Janet, Lei, and Mike Yoshino, 
Heat 3 (5:00pm): TJ, Jeff Chang, Dennis, Linzy, and PJ
Heat 4 (5:15pm): Jesse, Jackie, K.P., Ronnie, and Mike Bennett
Heat 5 (5:30pm): Grant, Lin, Jade, Jaimie, and Marsha

Yesterday's WOD Board:

Mobility to get you ready for BURPEES!

"Feed your faith and your fears will starve to death"

-Author Unknown

 

Above: The man, K-star, and his genius pocket gymnast, Carl Paoli, are at it again! This time the share valuable info about our 7-minutes of Burpees!

Today's WOD:

Optional Skills Set:
Double-Unders
Wall Runs
L-Sit Tucks


"Open WOD 12.1"
AMRAP in 7 minutes, of:
Burpees

Important Information about the next cycle of our Elements Program and Free Intro Classes:
No Free Intro Class till Saturday, March 31st! We will be postponing our Free Saturday Intro Class till the end of the CrossFit Games Open, so if you are interested in trying out our gym please email and sign-up for March 31st. The next Elements cycle will begin the week following, so April 3rd. We will offer both the AM and PM session.

Saturday Night Lights: See you at the box at 4pm! First heat will begin at 4:15pm.
Coach Elyse, Coach Josh, Coach Joe, Coach Kyla, Coach Mike, Coach Cheyne, Brandy, Seth, Dusten, Dennis, Jeff Chang, Janet, TJ, Linzy, Rachel Lai, Shelley, Jesse, Mike Yoshino, Bush, Shay, PJ, Ronnie, Jackie, Jeff Mata, Mike Bennett, Jaimie, and K.P.

Yesterday's WOD Board:
Will be posted soon.

Bush's Paleo Chipotle Marinade!

"In the long run, a short cut seldom is."

-Malcolm Forbes

Above: Have you watched the Movement Standards video for Workout 12.1, yet? If you are a registered athlete the answer should be: yes! Also, if you are a registered athlete for the Open and haven't signed up for either a class on Friday or the Saturday Night Lights event, you must do so by the end of today! If you are not signed up, you will not get validated. 

Today's WOD:

Hang Power Snatch 2.2.2


5 rounds for time, of:
10 Hang Power Snatch (95/65 lbs.)
30 Double-Unders

All registered 808 athletes MUST SIGN-UP for either Friday or Saturday to have their Workout validated: 

1. We will hit the Open Workout of the Week on Fridays as the WOD for all classes - If you plan on being validated during a Friday class you must sign-up for a class time.
2. OR, you can get validated at our Saturday Night Lights - Everyone is invited to either cheer on or participate in the Open WOD. Saturday Night Lights will begin promptly at 4:00pm for the next five weeks. Athletes will be assigned a heat and notified of their heat assignment upon arrival on Saturday. Hopefully we have all of our registered athletes at this event, so we can create an electrifying environment for everyone participating. Once the heats are finished, everyone is welcome to stay, hang out and relax at the box with the entire crew. Bring your own food and drinks!
3. When should I take my rest day during the week? My suggestion to our athletes (with Unlimited Monthly Memberships) who are planning to go hard through the Open, would be to WOD on Monday, Tuesday, Wednesday, and Thursday. Rest and recover (mobility, stretching, icing, etc.) on Friday. Then, hit the Open WOD at Saturday Night Lights. If you'd like to pop in on Friday to do mobility and practice movements in the Open WOD of the week with the class that is totally fine and highly recommended.

Friday (during regularly scheduled classes):
6:00am - Jules, Peedi, and Mary
8:30am - Val, Sydney, and Jenn
Noon - Sharnell, Rome, Kurt, Jaimie, Jared, Peter H., Horace, Jon, Maila, Bob E., and Dr. B
4:00pm - Mia, Zach, Kehau, Marsha, Jamie King, Jeff King, Nicole, Matt, Jade, and Jenna
5:00pm - Jill W., Mark, Justin, and Tracy
6:00pm - Peggy, Lin, Ryan W., Janelle A., Blaine, and Andrea

Saturday (4:00pm):
Coach Elyse, Coach Josh, Coach Joe, Coach Kyla, Coach Mike, Coach Cheyne, Brandy, Seth, Dusten, Dennis, Jeff Chang, Janet, TJ, Linzy, Rachel Lai, Shelley, Mike Yoshino, Bush, Shay, PJ, Ronnie, and Jeff Mata.

Bush's Chipotle-Lime Marinade from Fast Paleo:
This marinade is called the Chipotle-Lime Marinade for pork tenderloins or chicken breast, by Fast Paleo.

Ingredients:
1/4 cup extra-virgin olive oil
1 chipotle chile, from canned chiles in adobo sauce (I'm going to sub with a chile pepper)
Juice of 3 large limes (approximately 4-5 tablespoons)
1 tablespoon raw agave nectar (I'm going to sub the agave and water with 2 tablespoons of apple juice)
2 tablespoons water 
3-4 cloves garlic, peeled
1 teaspoon sea salt
1/2 teaspoon ground cumin
Cilantro leaves from 4-5 stalks (small handful)

Directions:

Throw in food processor (I use Magic Bullet) until well blended. I usually look to see how small the chile pieces get. I also like to chop up the garlic prior to throwing it in the Bullet. Longest part of this is juicing the limes!! Hahaha.

The amount of marinade should be good for about 2 lbs. of pork or chicken. I throw everything in a gallon size ziplock bag and refrigerate overnight. The website says 2-6 hours is good. I marinate the pork and chicken for about a day.

Yesterday's WOD Board:

CrossFit 808 and the 2012 Open!

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

-Martha Washington 

Above: Being a JUDGE and being a CHEERLEADER are 2 completely different jobs. This is very important when it comes to judging your peers during the 2012 CrossFit Games Open.

Today's WOD:
"CrossFit Total" (C.F.T.)

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Score is total of all 3 lifts.

The 2012 CrossFit Games Open at CrossFit 808: 
With the first Workout of the 2012 CrossFit Games Open dropping later today, I've provided some information about how we will go about validating scores.

1. We will hit the Open Workout of the Week on Fridays as the WOD for all classes - If you plan on being validated during a Friday class you must sign-up for a Class time - All registered athletes must post the class time they intend on coming to for Friday's Open Workout (on the gym sign-up sheet, our Facebook page, or the blog).
2. Saturday Night Lights - Everyone is invited to either cheer on or participate in the Open WOD. Saturday Night Lights will begin promptly at 4:00pm for the next five weeks. Please note if you will be attending as (1) an athlete (you do not need to be registered to participate) or (2) an enthusiastic supporter of the athletes. Athletes will be assigned a heat and notified of their heat assignment upon arrival on Saturday. Hopefully we have all of our registered athletes at this event, so we can create an electrifying environment for everyone to flourish through the Open. Once the heats are finished, everyone is welcome to stay, hang out and relax at the box with the entire crew. Bring your own food and drinks!
3. When should I take my rest day during the week? My suggestion to our athletes (with Unlimited Monthly Memberships) who are planning to go hard through the Open, would be to WOD on Monday, Tuesday, Wednesday, and Thursday. Rest and recover (mobility, stretching, icing, etc.) on Friday. Then, hit the Open WOD at Saturday Night Lights. If you'd like to pop in on Friday to do mobility and practice movements in the Open WOD of the week with the class that is totally fine and highly recommended. But, please do not distract the class that is going on, and please do not show up between classes (Coach Elyse and Coach Josh have to workout at some point, too).
4. Validation - You must watch the weekly Movement Standard Video that the CrossFit Games website provides, and understand what is full range of motion for every movement in the Workout. Prior to Friday, we will have preset pairs of athletes that are registered for the Open.  One person will do the Workout, while the other is judging. Then we will switch. During each class, we will have more than 1 coach on staff to help oversee the judges.
5. Posting your scores online - After you have been validated during a class on Friday it is your responsibility to post your score online! Most likely, the deadline for doing that will be Sunday, however I do not suggest waiting till the very last minute.
6. The CrossFit 808 Team - Throughout the Open, each team will be ranked (both in the World and the Region) based on their top 3 female scores and their top 3 male scores. There are many factors that go into deciding who will represent our team at Regionals. Ultimately, the decision will be entirely up to the coaching staff, but placement in the gym at the end of the Open will be taken into consideration.

Yesterday's WOD Board:

Paleo Beef Stew

“You define your own life. Don’t let other people write your script.”

-Oprah Winfrey

Today's WOD:
By CrossFit Park City (Utah)
AMRAP in 7 minutes, of:
7 Pull-ups
14 Box Jumps (20")
Rest 3-minutes
AMRAP in 7 minutes, of:
7 Burpees
14 KB Swings (53/35 lbs.)

Easy to do Paleo Beef Stew!
Ingredients:

2 T Rendered Beef Fat
1 T Olive Oil
3 lbs. of Grass-fed Stewing Beef (A'ala Meat Market does this, just call ahead)

4 garlic cloves, minced
1 onion, chopped
2-3 celery stalks, chunked

3 bell peppers, chunked (I used: 1 red, 1 yellow, and 1 green)
5 medium carrots, peeled and chunked
4-5 small red potatoes, peeled and quartered

4 cups low sodium organic beef stock (sold at Whole Foods)
2 tomatoes diced
1 - 28oz can of Organic Diced Tomatoes (sold at Whole Foods)

Seasonings of your choice:
I used, sea salt, tons of freshly ground black pepper, lemon juice (for my beef), and chili pepper flakes.

Directions:

Marinate your beef: this is an important step!

If you bought your beef pre-cut into "stewing beef", then you are ready to marinate. If not, cut your beef into cubes (sirloin is a good cut for stew). Marinate your beef overnight for good flavor!

For my marinade, I used the juice of 1-lemon, plus sea salt, black pepper, paprika, and a little bit of cayenne pepper.

Brown your beef! 

In a LARGE pot, on medium heat, add your rendered beef fat and olive oil. When the bottom of the pot is hot enough, put in a layer of your marinaded beef. Brown the beef, then place on a plate for later. Do this as many times as you need to (it is important that you only have one layer of beef, when you brown).

Time for the veggies!

In the remaining oils from browning your beef, add in the garlic, onions, and celery. When the onions start turning clear, then add in your bell peppers, carrots, and potatoes! Also add in more seasoning of your choice (i.e., black pepper and sea salt) Continue to stir your medley.

After about 3-minutes, add your beef stock and tomatoes, both the canned and fresh. Stir well. Then, add your browned beef and stir well.

Place the cover on your stew and let simmer (on low to medium heat) for about an hour, stirring occasionally and possibly adding more seasoning to taste (this is when I add some chili pepper flakes for a little kick).

Note: If your stew is not thick enough, just leave the cover off while it is simmering, so that some of the liquid evaporates. If your stew is too thick, just add more beef broth.

There is no right or wrong way to make stew, feel free to add or remove any of the veggies I used. The red potatoes are optional, too. I think of red/white potatoes like I do white rice: consume in moderation, which means NOT everyday, but more like once a week. Also, the great thing about a big pot of stew, there is always leftovers and tastes even better the next day.

Yesterday's WOD Board:

Like Mother, Like Son!

"To be thrown upon one's own resources, is to be cast in the very lap of fortune."

-Benjamin Franklin

Above: "When I grow up I want to be just like my mom!"

Today's WOD:
15-minutes to build a 1-RM Front Squat.


For time:
100 Double-Under (buy-in)
21-15-9 rep rounds, of:
A. Barbell Movement
B. Body Weight Movement

Noon Class: A. Overhead Squats (135/95 lbs.), B. Bar-Facing Burpees
5:00pm Class: A. Power Cleans (185/125 lbs.), B. Box Jumps (30"/24")
6:00pm Class: A. Deadlifts (275/185 lbs.), B. Toes to Bar

Saturday's WOD Board:

Frankie's Farewell BBQ: Sunday from 2-6pm!

"It is a good rule in life never to apologize. The right sort of people do not want apologies, and the wrong sort take a mean advantage of them."

-P.G. Wodehouse

Above: Frankie shows me his version of a modified Burpee! Love it! What I don't love is that he will be leaving the islands in less than 2 weeks. So, during his last weekend on the islands, Frankie is hosting a Paleo BBQ! He has invited all of the 808ers to his Farewell Paleo BBQ at Barbers Point, Sunday, February 19th from 2-6pm at Pavilion #1807. See you there and remember only Paleo foods!

Today's WOD:
Deadlifts, 4 sets of 8 reps


"Helen"
3 rounds for time, of:
400m Run
21 KB Swings
12 Pull-ups

Changes to our President's Day Holiday Schedule:

Since the Great Aloha Run is taking place on Monday and Nimitz will be closed till after the race passes (around 9:00-9:45am), we will only be having a modified schedule: Noon, 5pm, and 6pm ONLY (this is subject to change depending on class sizes). Good luck to all of our athletes running in the Great Aloha Run!

Noon: Sydney, Amber, Ryan Phillips, Peedi, Marsha, Jade, Jenna, Laura, Kawehi, and Mana

5pm: Lori, Mark, Kim, Shanelle, Ken, Brie, Mary, Peggy, Shay, and Frankie

6pm: Caley, Jeff Mata, Janelle, Jackie, Zachy, Debbie, Bush, Ryan W., and Pete

Yesterday's WOD Board:

Changes to Monday's Holiday Schedule: Noon, 5pm and 6pm only!

‎"There is no passion to be found playing small - in settling for a life that is less than the one you are capable of living."

-Nelson Mandela

Above: Here is K-Star's Day 3/3 for the Squat Therapy through Mobility segment on Mobility WOD. Many of you have been taken through the first 2 progressions in the 3-part series this past week, and many of you saw dramatic improvement to your squat form as well as pain relief from some nagging imperfections. All the mobility drills we show/teach you should be done on your own time as well. Don't just rely on class for mobility, if you want to be better, then get it done!

Today's WOD:
15-minutes to find a heavy Power Clean.


21-15-9 rep rounds for time, of:
Power Clean (115/75 lbs.)
Thruster (115/75 lbs.)*
*No dropping barbells from overhead. 

50-day Paleo Challenge Participants:

The 50-day Paleo Challenge runs from Wednesday, February 15th to Wednesday, April 4th! Please post in the comments section on our blog the things you eat throughout the day, be as detailed as possible. This way, Coach Josh and myself can make comments on what you are all eating. Last challenge Mark and Jackie won prizes for posting the most meals on our blog. Mark won a CrossFit 808 duffle bag and Jackie won a pair of Reebok shorts!

Coach Elyse, Coach Kyla, Rome, Sharnell, Kurt, Jamie Shimamoto, Rachel Lai, Shanelle, Janet, Dennis, Lauren, Ryan Phillips, Laura, Jaimie, Brie, Kirsten, Kehau, Peedi, Marsha, Zachy, Jade, Jenna, Jeff Mata, Jeff Chang, Chris Bushaw, Jackie, Nicole, Kim, Shelley, Donna, Jamie, Jeff King, Christine, Brady, Val, Jon, Maila, Kawehi, Mana, Noe, and Janelle. 

Changes to our President's Day Holiday Schedule:

Since the Great Aloha Run is taking place on Monday and Nimitz will be closed till after the race passes (around 9:00-9:45am), we will only be having a modified schedule: Noon, 5pm, and 6pm ONLY (this is subject to change depending on class sizes). Good luck to all of our athletes running in the Great Aloha Run!

Noon: Amber, Ryan Phillips, Peedi, Marsha, Jade, Jenna, Laura, Kawehi, and Mana

5pm: Lori, Mark, Kim, Shanelle, and Ken

6pm: Caley, Jeff Mata, Janelle, Jackie, and Zachy

Yesterday's WOD Board:

The Paleo Summit: A Free Online Event!

“Healthy aging is mainly the result of how we “communicate” with our genes—through our diet, our lifestyle and the environment we bathe them in.”

-Dr. Frank Lipman

Above: Don't miss the Paleo Summit. This Summit is completely free and online. For 8 Days, You Will Learn the FACTS about All Things Paleo from the Best of the Best Experts I Could Find — for FREE! Go to the website and register, today, especially if you are doing the 50-day Paleo Challenge. Thanks, Dustin, for the heads up on this awesome event!

Today's WOD Board:
8 rounds, each for time:
10 Burpees
15 Alternating Jumping Lunges
20 Double-Unders
100m Run
Rest 90-seconds

Yesterday's WOD Board:

RESPECT YOUR BOX!

"Without feelings of respect, what is there to distinguish men from beasts?"

-Confucius

 Above: RESPECT your box! I am not your maid, PLEASE clean up after yourself and your children. 

Today's WOD:
Back Squat 3-3-3-3-3-3-3


For time:
20 Back Squats (225/155 lbs.)
40 Toes to Bar
60 KB Swings (70/53 lbs.)

READ, IT IS A VERY IMPORTANT MESSAGE FROM COACH ELYSE:

Do you know our box rules? Have you ever took the time to actually read the very large poster hanging in the front of the gym? If your answer is NO, then you'd better memorize it TODAY!

I am normally pretty lenient and as Coach Kyla says, "nice" about the disrespect for the gym that goes on. But, today I'm at my boiling point. Not only did I step in gum as I walked into the gym this morning (why in the world are you even chewing gum?), but I was greeted by to 2 birds inside the enterance of the box, snacking on what looked like reminisce of cereal on the gym floor (RULE #8)! Then, I walk in further to see CHALK every-freakin-where (RULE #4) and dirt/grass chunks all over the place. Steam is coming out of my ears at this point! Then I find empty water bottles all over the place: in the box where our dry-erase pens go, all over the counter, and even by the Wall Ball shelves! 

I love you all very much and I know you love being apart of CrossFit 808, but some of you need to learn a little respect for your gym, and moreover, me! I was supposed to come in this morning and hit my first workout of the day, but instead, I had to vacuum the food and chalk mess, clean the bathroom, clean up everyone water bottles and remove the gum off of my shoes. Now, I am not only pissed off, but disappointed in the disrespectfulness of my members.

So, like any good parent would do if their child misbehaves, there are consequences. First of all, chalk will no longer be a privilege of yours until the end of the month or when I feel you guys understand what I am saying. If I catch anyone walking into our box with shoes they just wore on a muddy hike, the entire class will warm-up with 100 Burpees. If I have to clean up the mezzanine because there it is a disaster and toys/food are all over the place the entire class will just run for their workout of the day. Furthermore, if plastic water bottles are left anywhere besides the recycling bin, I will no longer sell water at the gym and you guys will have to bring your own water in. Please be more respectful of the box and your coaches. As much as we love you, we are not your maids and should not have to pick up after you.

With only love,

Coach Elyse

Yesterday's WOD Board:
Will be posted soon.

Holiday Schedule for President's Day!

"Truth is the secret of eloquence and virtue, the basis of moral authority; it is the highest summit of art and of life."

-Henri Frederic Amiel

Today's WOD:
For time:
2000 M Row
50 Wall Balls (20/14 lbs. to 10')
1000 M Row
35 Wall Balls
500 M Row
20 Wall Balls

Holiday Schedule for President's Day, Monday, February 20th!

G.A.R. 2011 - Team CF 808

Since the Great Aloha Run is taking place on Monday and Nimitz will be closed till after the race passes (around 9:00-9:45am), we will only be having a modified schedule: Noon, 4pm, 5pm, and 6pm ONLY. Please RSVP on the blog or our Facebook page, so we know how many athletes to expect for each class. If you are planning to run in the Great Aloha Run (G.A.R.), please take the afternoon off and do not try to come in and WOD. 

Here's some tips for traffic on race day (you can also visit the Great Aloha Run website for more information):

Ewa-bound traffic to Downtown will be diverted onto South Street and from there use South Beretania Street to Punchbowl Street to get onto the freeway. Traffic on the elevated portion of the freeway should be light. Avoid using the Middle Street and Dillingham Boulevard intersection, as delays on these streets may result from the closure of the Middle Street Interchange.

50-day Paleo Challenge starts tomorrow: Healing from the INSIDE out!

Here are a few Paleo resources that you can use for inspiration on what to make for meals!

Everyday Paleo:  http://everydaypaleo.com/

Paleo Mama: http://paleomama.com/

Paleo Plan: http://www.paleoplan.com/recipes/

The anticipation is over - starting tomorrow if you put your name down, you will be in for the 50-day challenge! There is no buy-in for this challenge but you do need to let us know if you are participating, so we can hold you accountable. Many of you have already attended Coach Josh's lecture, but if you haven't we will probably hold one later this week (stay tuned for date and time). For now, just ask Coach Elyse for the CrossFit 808 Paleo packets if you don't have copies! Before you begin your cleansing from the inside out, take a before picture. Trust me, you'll thank me later!

Yesterday's WOD Board:

Olympic Lifting Clinic Level 2!

"Each day I live, I want to be

A day to give the best of me

I'm only one, but not alone

My finest day is yet unknown

I broke my heart for every gain

To taste the sweet, I faced the pain

I rise and fall, yet through it all

This much remains

I want one moment in time

When I'm more than I thought I could be

When all of my dreams are a heart beat away

And the answers are all up to me

Give me one moment in time

When I'm racing with destiny

Then in that one moment of time

I will feel, I will feel eternity"

-Rest in Peace, Whitney Houston (lyrics from the song, One Moment in Time)

Above: Snapshot of the Level 2 Oly Clinic that started this past weekend! The participants broke down the Power Snatch as well as learned some awesome Olympic Lifting drills like the Snatch Balance and Snatch Push Press.

Today's WOD:
Skills Set, 3 rounds not for time:
4-6 Wall Climbs
Max L-sit Hold
1-2 Rope Climbs


21-15-9 rep rounds for time, of:
Power Snatch (75/55 lbs.)
Chest to Bar Pull-ups
Regional Styled Box Jumps (24"/20")

The CrossFit 808 ELEMENTS Program:

We are now offering both a morning and evening class time! Next 4-week program begins tomorrow, Valentine's Day! For any NEW or interested athletes, 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 either 7:30am or 7:00pm (PM Class is now FULL). The Elements program re-cycles every 5 to 6 weeks (the next one starts on Tuesday, February 14th). Please reserve your spot in the next Elements program by emailing us at info@808crossfit.com and put in the subject line: AM ELEMENTS ATHLETE.

Don't forget to sign-up for the CrossFit Games Open and compete with your box: CrossFit 808.

Saturday's WOD Board:

Big Island and Canada in the house!

"Millions saw the apple fall, but Newton was the one who asked why."

-Bernard Baruch

Above: Lauren (CrossFit All-Star), Amy (CrossFit Vancouver), and Dan (CrossFit Vancouver) stopped by, today, for a workout! Amy and Dan both went RX on today's WOD with 45 Muscle-ups. Awesome job to all of our athletes today! Have a great rest day tomorrow, prepare for the week ahead.

Today's WOD:
Muscle-up Technique and Progressions


5 rounds for time, of:
800m Run
9 Muscle-ups

Yesterday's WOD Board:

Shoulder Range of Motion!

"You cannot dream yourself into a character; you must hammer and forge yourself one."

-Henry David Thoreau

Above: Mobility WOD a blog by Kelly Starrett, DPT

Not only is he one of my favorite persons, but he's so freakin' smart! If you've got time to burn or need something to keep you entertained at work, watch his mobility videos. You'll learn so much about your body and the way we should move!

Today's WOD:
5 rounds for time, of:
600m Run
15 Squat Clean Thrusters (95/65 lbs.)

The CrossFit 808 ELEMENTS Program:

We are now offering both a morning and evening class time! Next 4-week program begins on Valentine's Day! For any NEW or interested athletes, 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 either 7:30am or 7:00pm (PM Class is now FULL). The Elements program re-cycles every 5 to 6 weeks (the next one starts on Tuesday, February 14th). Please reserve your spot in the next Elements program by emailing us at info@808crossfit.com and put in the subject line: AM ELEMENTS ATHLETE.

Don't forget to sign-up for the CrossFit Games Open and compete with your box: CrossFit 808.

Yesterday's WOD Board:

Flexibility and Mobility is for everyone!

"Merely having an open mind is nothing. The object of opening the mind, as of opening the mouth, is to shut it again on something solid."

-G.K. Chesterton

 

Today's WOD:
10 minutes to build a heavy weighted pull-up.


5 rounds for time, of:
400m Run
21 Deadlifts (185/125 lbs.)

Mobility WOD a blog by Kelly Starrett, DPT
Not only is he one of my favorite persons, but he's so freakin' smart! If you've got time to burn or need something to keep you entertained at work, watch his mobility videos. You'll learn so much about your body and the way we should move!

Static Mobility Complex by 1441

Don't forget to sign-up for the CrossFit Games Open and compete with your box: CrossFit 808.

Yesterday's WOD Board:

Ant returns to the box for his birthday weekend!

"Merely having an open mind is nothing. The object of opening the mind, as of opening the mouth, is to shut it again on something solid."

-G.K. Chesterton

Above: Ant came back to the islands for his birthday weekend! He is currently living in Santa Monica, California. So glad to have him back in the box. It felt like the good ole days. We miss you, Ant! Good to have you for the weekend, though.

Today's WOD:
15-minutes to build a heavy Push Press.


AMRAP in 15 minutes, of:
7 Push Press (135/95 lbs.)
10 Overhead Squats (135/95 lbs.)
15 GHD Sit-ups/Ab-mat Sit-ups*
*Alternate between Ab-mat Sit-ups and the GHD Sit-ups.

Yesterday's WOD Board:

Don't give me the excuse that Paleo is expensive!

"Its hard to feel the rush

To push the dangerous

I'm going to run right to, to the edge with you

Where we can both fall over in love.

I'm on the edge of glory

and I'm hanging on a moment of truth

Out on the edge of glory

and I'm hanging on a moment with you."

-Lady Gaga, Edge of Glory

Above: My weekly buy from the KCC Farmer's Market on Saturday mornings. For the total cost of $45.00 I got: 3 avocados, 1 crate of mixed grape tomatoes, 4 bags of radishes, 2 bushes of basil, 1 bush of cilantro, 3 sweet onions, 1 papaya, 1 bag of limes, 2 bags of Bok Choy, 1 bag of tomatoes, 4 bags of Kale, and 1 bag of Dinosaur Kale. For the first half of this week, I'll be eating "Green Chicken" as my protein and some salad. The recipe for the yummy, easy "Green Chicken" can be found on Rome's blog: Coconut Rome.

Today's WOD:

Skills Set:
3 rounds, not for time:
10-12 Unbroken Rebounding Box Jumps (24/20")
4-6 (on each leg) Unbroken Pistols
10-12 Unbroken Toes to Bar

Met-con:

"Rahoi"

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

AMRAP in 12 minutes, of:

12 Box Jumps (24")

6 Thrusters (95/65 lbs.)

6 Bar-Facing Burpees

The CrossFit 808 ELEMENTS Program:

We are now offering both a morning and evening class time! Next 4-week program begins on Valentine's Day! For any NEW or interested athletes, 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 either 7:30am or 7:00pm (PM Class is now FULL). The Elements program re-cycles every 5 to 6 weeks (the next one starts on Tuesday, February 14th). Please reserve your spot in the next Elements program by emailing us at info@808crossfit.com and put in the subject line: AM ELEMENTS ATHLETE.

Don't forget to sign-up for the CrossFit Games Open and compete with your box: CrossFit 808.

Next 50-day Paleo Challenge will begin Wednesday, February 15th, more details to come.

Yesterday's WOD Board:

Buy Local, Eat Better, and Save Money!

"And while the law of competition may be sometimes hard for the individual, it is best for the race, because it ensures the survival of the fittest in every department."

-Andrew Carnegie

Above: This dinner was made from all local products! The steak was purchased from A'ala Meat Market (located here) and the Bok Choy/Kale medley was purchased at the KCC Farmer's Market. Not only was my meal much fresher than if I had bought mainland products, but it was cheaper. Tomorrow's blog will feature my weekly purchase from the KCC Farmer's Market and how much I was able to buy for only $40.

Today's WOD:

Strength:

Back Squats (all sets should be heavy):
3-3-3-3-3-3-3

Met-con:

3 rounds for time, of:

10 Deadlifts (275/185 lbs.)

50 Double-Unders
Think sub-5 minutes.

The CrossFit 808 ELEMENTS Program:

We are now offering both a morning and evening class time! Next 4-week program begins on Valentine's Day! Classes are filling up and we've only got a few spots left (4 for the AM session and 1 for the PM session), so don't hesitate any longer! For any NEW or interested athletes, 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 either 7:30am or 7:00pm. The Elements program re-cycles every 5 to 6 weeks (the next one starts on Tuesday, February 14th). Please reserve your spot in the next Elements program by emailing us at info@808crossfit.com and put in the subject line: AM or PM (choose one) ELEMENTS ATHLETE.

Don't forget to sign-up for the CrossFit Games Open and compete with your box: CrossFit 808.

Next 50-day Paleo Challenge will begin Wednesday, February 15th, more details to come.

Saturday's WOD Board: