"Additionally, I am assured that though incredibly uncomfortable, true growth is possible only by stepping out from behind our façades of perfection to grapple with our weaknesses. In doing so, we gain strength in our shared struggles and the impetus to work toward the goal of becoming better human beings."

-Julie Foucher, CrossFit Games competitor

Above: This is what happens when you don't listen! Coach Kyla will hang you by your ankles! :) Summer is here and the kids are out!

Today's WOD:
Shoulder Press
Single-Arm DB Row


4 sets of:
In 2 minutes, complete:
400m Run
Hand-Release Push-ups x Max Reps
Rest 2-minutes

Coach Josh's 3-day Olympic Lifting Clinic (Level 1) is back:

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 only 10 athletes in this class (we will start a wait list after the 10 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: (choose either the Saturday class or the Sunday class)

Saturday, June 2nd, 9th & 16th from 2:00pm-4:00pm.

Sunday, June 3rd, 10th & 17th from 10:00am-Noon.

Cost: $25 per person (cash only please).  You can sign-up with me in class or by emailing Coach Josh at josh@808crossfit.com! Please let him know which class you'd like to register for (either Saturdays or Sundays).  Remember there are only 10 athletes per class, so don't miss out on grabbing PRs in your Oly Lifts with Coach Josh! Only 3 spots left for each class, so sign-up ASAP!

Yesterday's WOD Board:

Purchase your tickets to the Games ASAP!

“Call it a clan, call it a network, call it a tribe, call it a family. Whatever you call it, whoever you are, you need one.”

-Jane Howard

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


E.M.O.M. for 20-minutes, of:
On the odd: 3 Power Snatch + 3 Overhead Squats (choose your load)
On the even: KB Swings (70/53 lbs.)

Yesterday's WOD Board:

Coach Josh's Oly Clinic (L1) is back!

"The task of the excellent teacher is to stimulate 'apparently ordinary' people to unusual effort. The tough problem is not in identifying winners: it is in making winners out of ordinary people."

-K. Patricia Cross

Above: So, I know you're all wondering, "What is Coach Elyse going to do now? Who will replace Jeff King because of his deployment?" Well, to answer your question and put your minds to rest, I will be replacing Rome on the team and Seth will be filling in for Jeff. This decision was the teams and only the teams. To be honest, the fact that they'd want me to be a part of the action is very humbling and I am beyond happy for the opportunity. I can't speak for Seth, but I have a feeling he feels the exact same way. So, from here on out it your team will at the Games will be represented by Coach Josh, Coach Joe, Coach Mike, Seth, Brandy, Coach Kyla, Katrina, and me. If you have a problem with that? We don't care, because we're all putting the team first. One for all, and all for one!

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


3 rounds for time, of:
50 Double-Unders
40 Sit-ups
30 Med-ball Cleans (20/14 lbs.)
20 Pull-ups
10 Handstand Push-ups

Yesterday's WOD Board:
Will be posted soon.

We are missing 2-parking passes!!!

"Coaching helps you take stock of where you are now in all aspects of your life, and how that compares to where you would like to be."

-Elaine MacDonald

ATTENTION: We are missing 2 of our 4 parking passes! PLEASE DO NOT FORGET TO BRING THE PARKING PASSES BACK BEFORE YOU LEAVE. If you did forget, please bring the pass back as soon as possible. Those passes are extremely valuable to the 8:30am and Noon classes as we are very short on parking.

Happy Memorial Day!

“And each man stands with his face in the light of his own drawn sword. Ready to do what a hero can.”
 -Elizabeth Barrett Browning

Today's WOD:

"Lumberjack 20"

For time:
20 Deadlifts (275/185 lbs.)
400m Run
20 KB swings (70/53 lbs.)
400m Run
20 Overhead Squats (115/75 lbs.)
400m Run
20 Burpees
400m Run
20 Chest to Bar Pullups
400m Run
20 Box jumps (24")
400m Run
20 DB Squat Cleans (45/30 lbs.)
400m Run
On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others.
SPC Frederick Greene, 29, of Mountain City, TN, PFC Aaron Thomas Nemelka, 19, of West Jordan, UT, PFC Michael Pearson, 22, of Bolingbrook, IL, and SPC Kham Xiong, 23, of St. Paul, MN, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit. 

The next Elements Program begins tomorrow, Tuesday, May 29th! 

The PM Elements is officially full. You can still register for the AM Elements program.

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, please bring your payment to your first class). Elements classes occur on Tuesdays, Wednesdays, and Fridays at either 7:30am (with Coach Joe) or 7:00pm (with Coach Josh - this class is at its capacity). Attendance at all classes is required to pass. If any session is missed, a private make-up session for $50 must be scheduled with your coach. The Elements program re-cycles every 5 to 6 weeks. Space is limited to only 8-10 athletes per each class time, so don't wait to sign-up. 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 (the PM Elements is full).

Saturday's WOD Board:

Will be posted soon.

Holiday Schedule for Monday Memorial Day!

“Enthusiasm is excitement with inspiration, motivation, and a pinch of creativity."

-Bo Bennett

Today's WOD:
In 2 person teams, with only 1-person working, complete:
50-40-30-20-10 rep rounds for time:
KB Swings (53/35 lbs.)
Pull-ups
Rest 2-minutes, then...
50-40-30-20-10 rep rounds for time:
Thrusters (95/65 lbs.)
Box Jumps (24"/20")

Monday, May 28th - Memorial Day Holiday Schedule: 9:00, 10:00, and 11:00am.

The next Elements Program will begin on Tuesday, May 29th! 

The PM Elements is officially full. You can still register for the AM Elements program.

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. Elements classes occur on Tuesdays, Wednesdays, and Fridays at either 7:30am (with Coach Joe) or 7:00pm (with Coach Josh - this class is at its capacity). Attendance at all classes is required to pass. If any session is missed, a private make-up session for $50 must be scheduled with your coach. The Elements program re-cycles every 5 to 6 weeks (the next one starts on Tuesday, May 29th, 2012). Space is limited to only 8-10 athletes per each class time, so don't wait to sign-up. 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.

Yesterday's WOD Board:
Will be posted soon.

“You are only as strong as your purpose, therefore let us choose reasons to act that are big, bold, righteous and eternal.”

-Barry Munro

Above: Check out our record breaking 8:30am class, plus a few stragglers (Peedi, Sharnell, and "Z")! Thank you to our 5 visitors from Colorado and San Francisco for stopping in and WODing with us.

Today's WOD:
Skills Set:
Bounding Box Jumps x 12-15 unbroken reps
Butterfly Chest to Bar Pull-ups x 10-12 reps
Pistols x 4-6 on each leg


5 rounds for time, of:
25 Push Press (75/55 lbs.)
50 Double-Unders

Yesterday's WOD Board:

The many thank yous I owe!

"A winning effort begins with preparation."

-Joe Gibbs

Today's WOD:
Hang Power Snatch
1-1-1-1-1-1-1, on the minute
Rest 3 minutes

Power Snatch

1-1-1-1-1-1-1, on the minute

Rest 3-minutes

Squat Snatch

1-1-1-1-1-1-1, on the minute

2k Row for time.

How to show my appreciation when "thank you" is just not enough...
Behind every great athlete is a strong support system that the athlete leans on whenever he/she needs a little extra love. This is especially true for me. It is not always easy being a "Gamer", an affiliate owner, and a coach (of a pretty badass team). If I didn't have my support system, I can tell you its probably IMPOSSIBLE to do all three. That being said, I'd like to take a moment to show my support system how much the little things they do for me truly mean.

To my family (Mom, Dad, Grandma, brother, and Katie-girl): Thank you for always being so supportive of me in whatever I do or wherever my life takes me. In the moments that I did not believe in myself you guys always did and you let me know that. This is the main reason I have been successful in my endeavors. My love and appreciation goes beyond words.

To my friends: You all do so much for me, things that I may take for granted sometimes but know that I am always very grateful for. The littlest things make the biggest differences for me, like filling up the Brita water jugs to helping me clean the gym up day in and day out. More importantly, thank you guys for always knowing and being there when I need a hug. This past weekend was more than tough and I know you all felt my disappointment. So, thank you all for saying the right things and knowing exactly when to say it. I know there are days that I would not make it through sanely without you all - this weekend was definitely no exception.

To my coaching staff (Josh, Joe, John, Mike, Kyla, and Cheyne): You guys are the heart of this box and I could not ask for a better group of people. Each of you bring your own coaching styles to 808 and make it an amazing place for our athletes. I cannot express my gratitude, nor do I think just saying thank you is enough. Just know that you guys are amazing and the life of the box! Also, big thank you to Jeff Mata and Ken for helping me look after the afternoon classes and the box while we were gone. Knowing the box was in your guys' hands allowed me to be at ease while I was away. I am so thankful!

To my coach (CJ Martin of CrossFit Invictus): You worked my butt these last 6 months, and I came into this Regional stronger and better than any year before. Last year, a 135 Hang Clean would have crushed me, not to mention the Snatch Ladder!  I know you are crazy busy man, but I want you to know that I am so blessed to have you as my coach and I hope to continue making you proud with every workout. Thank you for believing in me.

To my CrossFit 808 athletes: I hope you know that everything I do is to represent each and every one of you. You guys are why I love what I do so much! There is not one person at our box that I don't consider family. You guys are the reason CrossFit 808 is the best gym in the state! Thank you guys for being so supportive of the team and myself throughout our competitions. I know you all wished you could've been there at Regionals, but know that we could feel you guys through your computer screens as you yelled and screamed at the monitor. There wasn't a moment during Regionals that we didn't think about who we represented. We hope we make you guys proud! CrossFit Games here we come!

Yesterday's WOD Board:

"Satisfaction lies in the effort, not in the attainment, full effort is full victory."

-Gandhi

Today's WOD:
Single-Arm DB or KB Press
L-sit Tuck to Extension


15-12-9 rep rounds for time, of:
Power Cleans (185/125 lbs.)
Handstand Push-ups

Monday, May 28th - Memorial Day Holiday Schedule: 9:00, 10:00, and 11:00am.

The next Elements Program will begin on Tuesday, May 29th! 

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. Elements classes occur on Tuesdays, Wednesdays, and Fridays at either 7:30am (with Coach Joe) or 7:00pm (with Coach Josh). Attendance at all classes is required to pass. If any session is missed, a private make-up session for $50 must be scheduled with your coach. The Elements program re-cycles every 5 to 6 weeks (the next one starts on Tuesday, May 29th, 2012). Space is limited to only 8-10 athletes per each class time, so don't wait to sign-up. 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.

"Bittersweet" by Coach Elyse

 

Recently, I've been asked a few times, "How are you feeling?" or "How you doing?" In response, I've thrown out this word a few times to sum up my thoughts and feelings of Regionals: bittersweet. More than anything, I wish I could say that coming in 5th is what I wanted, but that is just not the case. I went to Regionals wanting a top three spot and a return trip to the CrossFit Games badly. Maybe that's why it hurt so much more when everything was done and I came up short?

Every year the workouts in the Open, Regionals, and the Games are completely different from the previous. The fact that I took first in the NorCal Regional last year had no bearing on where I'd finish this year. Moreover, the CrossFit Games Open didn't have much bearing on Regionals. This year at Regionals, there was one big challenge for me: it was a "heavy" Regional and let's face it, I am a "small" girl. Not to mention the NorCal Regional is always filled with top notch CrossFitters, and has the most experienced CrossFitters from top to bottom than any other Regional. I knew it was going to be tough for me to finish on the podium, but I was looking forward to the challenge. Over the course of the weekend, I battled each of the six workouts and gave it everything I had. I even PR'd my "Diane" time by 19 seconds. But in the end, my performances were just not good enough to grab a spot in the top three. So, for the first time in the four years of competing at CrossFit Games Regionals, I did not qualify for the Games. As awesome friends and family members came up to me after the final workout and congratulated me on a job well done, tear of disappointment filled my eyes behind my sunglasses. I was devastated. But just when I want to be sad and wallow there for a little bit, there was this whole other side to my weekend that put a smile on my face. 

As a coach, your goal is to try and push your athletes to their limit so they reach their full potential. At least that's what I have done in the past as both a basketball coach. When I studied each of the 8 athletes that made our Regional team, I saw each of their potential, I learned each of their weaknesses, and at some point I pushed each of them to their limit. To say the least, I could not be more proud of the team and their amazing performance at the NorCal Regional.

While the weekend I had in mind for myself did not play out the way I had hoped, for the team it went exactly the way we planned. They each did everything I had asked of them and more, grabbing team PRs on a few of the workouts as well as personal PRs on the Snatch Ladder! If I had to sum up the team's performance this past weekend, I would say their 1st place finish was what occurs when preparation meets opportunity. So, yes, in the end I may have come up short at Regionals, but watching my athletes come together and finish on top the podium as the number 1 team in the NorCal Regional fires me up. Get ready world, CrossFit 808 is about to take the team competition by storm!

Yesterday's WOD Board:

Coach Joe's Regional Review!

"Believe you can and you're halfway there."

-Theodore Roosevelt

Back Squats:

3, 2, 1, 3 reps (exceed set 1 weight), 2 reps (exceed set 2 weight), 1 rep (exceed set 3 weight)

Rest 2-3 minutes

Four sets of:

20 Kettlebell Swings (24/16 kg)

20 Wall Ball Shots (20/12 lbs)

400 Meter Run

Rest 4 minutes

Coach Joe's NorCal Regional Review (Part 1):

If you haven't had the chance to checkout Coach Joe's blog: Barbells and Babies, now is the perfect time! He took a moment to write about his experience at the NorCal Regional this past weekend. It is an awesome write-up straight from the heart! Here's a little excerpt from his write-up:

Facts are that 90% of crossfitters will never get to compete on a stage like the one Crossfit 808 was fortunate enough to compete on this past weekend.  Fact #2; more non-competitive members from Crossfit 808 jumped on a plane, crossed the pacific, and supported the team than did some crossfitters from gyms in the Northern California area.  Around January I wrote down some personal goals.  One of which was to snatch 225 pounds.  If you followed the games you know that I hit a PR this weekend by Snatching 255, well above what I thought would be a life time achievement (which is now currently set at a plump 275).  What the videos and pics floating around don’t show is what I saw as I stepped up to the 245 and 255 platforms.  There was a sea of neon pink shirts and the sounds of friends and family, not to mention Jeff King’s voice screaming to be epic.  Never in my wildest dreams did I ever think that I could throw that kind of weight over my head in one movement.  Currently there is no doubt in my mind that if the 265 platform was situated in front of the 808 fans I’d have punched a bigger whole in the sky and stood tall once more.  Facts are that as a team we leaned on those present for support.  Thanks for the cheers, the rock sauce, the aloe, the help with Mason, the pictures, the pats on the back, and just for being there.  The next step in our Journey will only be as sweet if you provide the same back drop.  Thank you Crossfit 808 for believing in us.  

This is only the beginning of my NorCal Review.  If you like this post share it. We need to drum up support for the Games and it starts with celebrating this past weekends accomplishments.  Lets all make sure we keep this momentum going and ensure that we hit Carson running and give ourselves the best possible chance to compete and leave with no regrets.

"Find though she be but little, she is fierce."

-William Shakespeare

For time:
Run 800 Meters
100 Kettlebell Swings (16 kg)
Run 800 Meters
200 Double-Unders
Run 800 Meters
100 Hand-Release Push-Ups
Run 800 Meters


If you don't have a Kettlebell, sub Knees to Elbows or Sit-ups!

Modified Class Schedule tomorrow: 8:30am, Noon, 4pm, 5pm, and 6pm (NO 6:00am class).
Normal Class Schedule will resume on Wednesday!

Day-2 of the NorCal Regional!

“Coming together is a beginning. Keeping together is progress. Working together is success.”

-Henry Ford

Today's WOD:
(The box will be closed till Tuesday for the NorCal Regional)
At your local pool:
Five sets for times of:
100 Meter Swim
Rest 60 seconds

Day 1 of the NorCal Regionals is underway! Stay updated with all the action by doing any or all of the following:

• Rachel Lai's Facebook updates! She will be your connection to live updates at Regionals. So make sure she's your friend on Facebook.
• http://games.crossfit.com/region/northern-california - Here you can find a live scoreboard for the team and individuals!
• http://games.crossfit.com/regional-summaries - Here is the link to all the Regional update/summary videos and highlights from each of the 6 workouts for both the individuals and teams!
• http://www.facebook.com/CFGNorCal - You can get the live Facebook posts from the NorCal Regional at the NorCal Regional Facebook page! Make sure you like the page!

Day 1 of the NorCal Regional!

“Individually, we are one drop. Together, we are an ocean.”

-Ryunosuke Satoro

Today's WOD:
(The box will be closed till Tuesday for the NorCal Regional)
At your local track:
Five sets, each for time, of:
200 Meter Sprint
Rest 2 minutes


Three sets, each for time, of:
400 Meter Sprint
Rest 3 minutes


Two sets, each for time, of:
800 Meter Sprint
Rest 5 minutes

Punahou and/or Cooke Field (UH) have open track hours!

Day 1 of the NorCal Regionals is underway! Stay updated with all the action by doing any or all of the following:

• Rachel Lai's Facebook updates! She will be your connection to live updates at Regionals. So make sure she's your friend on Facebook.
• http://games.crossfit.com/region/northern-california - Here you can find a live scoreboard for the team and individuals!
• http://games.crossfit.com/regional-summaries - Here is the link to all the Regional update/summary videos and highlights from each of the 6 workouts for both the individuals and teams!
• http://www.facebook.com/CFGNorCal - You can get the live Facebook posts from the NorCal Regional at the NorCal Regional Facebook page! Make sure you like the page!

1-day till the NorCal Regional!

"One who fears failure limits his activities. Failure is only the opportunity to more intelligently begin again."

-Henry Ford

Today's WOD:
(The box will be closed till Tuesday for the NorCal Regional)
BEACH WORKOUT - in soft sand
Six rounds, each for time of:
Sprint 25 yards out
Sprint 25 yards back
25 Kettlebell Swings (16 kg - Vertical Bell Standard)
Bear Crawl 25 yards out
Walking Lunge 25 yards back
Rest 2-3 minutes (or preferably, tag your partner and rest while they run through the whole round)
Note: If you don't have a KB, then do 25 Burpees.


The NorCal Regional begins tomorrow! Stay updated with all the action by doing any or all of the following:

• Rachel Lai's Facebook updates! She will be your connection to live updates at Regionals. So make sure she's your friend on Facebook.
• http://games.crossfit.com/region/northern-california - Here you can find a live scoreboard for the team and individuals!
• http://games.crossfit.com/regional-summaries - Here is the link to all the Regional update/summary videos and highlights from each of the 6 workouts for both the individuals and teams!
• http://www.facebook.com/CFGNorCal - You can get the live Facebook posts from the NorCal Regional at the NorCal Regional Facebook page! Make sure you like the page!

Yesterday's WOD Board:
Will be posted soon.

“It doesn't matter who you are, where you come from. The ability to triumph begins with you. Always.”

-Oprah Winfrey

Above: Very proud of my brother for representing Hawaii in the Ohana Cup this past weekend! Dusten played for the USA Tomahawks in a game against the Tonga Mate Ma'a presented by the American National Rugby League. Talk about explosive power and strength!

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


"Diane"
21-15-9 rep rounds for time, of:
Deadlifts (225/155 lbs.)
Handstand Push-ups

Important: Regional Class Schedule Update!

As the NorCal Regional quickly approaches us, I want you guys to mark your schedules and plan ahead, since we will be CLOSED May 17th - May 21st. Tuesday, May 22nd we'll have a MODIFIED Class Schedule: 8:30am, Noon, 4pm, 5pm, and 6pm (NO 6am class). 

The next Elements Program will begin after we return from Regionals. The first day will be Tuesday, May 29th. The program is 4-weeks long, meeting three times a week on Tuesday, Wednesday, and Fridays. We will offer both an AM and PM class time, 7:30am and 7:00pm, respectively. Please RSVP for the Elements Program by emailing info@808crossfit.com with the subject line: AM/PM (choose one) Elements Athlete. Spaces are limited, so please email ASAP!

Yesterday's WOD Board:

“No matter how much you plan, it is tenacity, unyielding desire to succeed, and the ability to cope with change that will eventually prevail.”

-Perry Payne

Today's WOD:
AMRAP in 30 minutes, of:
400m Run
30 Regional Style Box Jumps (24/20")
30 Wall Balls (20/14 to 10')

Important: Regional Class Schedule Update!

As the NorCal Regional quickly approaches us, I want you guys to mark your schedules and plan ahead, since we will be CLOSED May 17th - May 21st. Tuesday, May 22nd we'll have a MODIFIED Class Schedule: 8:30am, Noon, 4pm, 5pm, and 6pm (NO 6am class). 

I will be posting daily a workout for you to do at either a local track, park, or beach. My coach, CJ Martin, had me doing weekly beach WODs, so don't worry, I've got plenty in my WOD bank to give you guys. If you choose to take these 5 days off, schedule a massage and get some body work done. There is a ton of benefit to resting and pampering your body, especially since you guys have been hitting it very hard the last few weeks! I know, when I return from Regionals, I'll be doing the same.

The next Elements Program will begin after we return from Regionals. The first day will be Tuesday, May 29th. The program is 4-weeks long, meeting three times a week on Tuesday, Wednesday, and Fridays. We will offer both an AM and PM class time, 7:30am and 7:00pm, respectively. Please RSVP for the Elements Program by emailing info@808crossfit.com with the subject line: AM/PM (choose one) Elements Athlete. Spaces are limited, so please email ASAP!

Yesterday's WOD Board:

“Character is the total of thousands of small daily strivings to live up to the best that is in us.”

-A. G. Trudeau

Above: Can't make it to Regionals to watch 808 in action? Well, T.G.I.F., because you can come cheer/watch the team and Coach Elyse workout, today, at 3:30pm and/or 7:00pm! Get a preview of what is to come next weekend! The more the merrier! The louder the cheering section, the better!

Today's WOD:
Shoulder Press 3-3-3-3-3


AMRAP in 8-minutes, of:
10 Hand Release Push-ups
30 Double-Unders


Buy-out:
50 Toes to Bar for time.

Important: Regional Class Schedule Update!

As the NorCal Regional quickly approaches us, I want you guys to mark your schedules and plan ahead, since we will be CLOSED May 17th - May 21st. I will be posting daily a workout for you to do at either a local track, park, or beach. My coach, CJ Martin, had me doing weekly beach WODs, so don't worry, I've got plenty in my WOD bank to give you guys. If you choose to take these 5 days off, schedule a massage and get some body work done. There is a ton of benefit to resting and pampering your body, especially since you guys have been hitting it very hard the last few weeks! I know, when I return from Regionals, I'll be doing the same.

The next Elements Program will begin after we return from Regionals. The first day will be Tuesday, May 29th. The program is 4-weeks long, meeting three times a week on Tuesday, Wednesday, and Fridays. We will offer both an AM and PM class time, 7:30am and 7:00pm, respectively. Please RSVP for the Elements Program by emailing info@808crossfit.com with the subject line: AM/PM (choose one) Elements Athlete. Spaces are limited, so please email ASAP!

Yesterday's WOD Board:

“Keep your dreams alive. Understand to achieve anything requires faith and belief in yourself, vision, hard work, determination, and dedication. Remember all things are possible for those who believe.”

-Gail Devers

Today's WOD:
Three sets of:
Deadlift x 4-5 reps
Immediately followed by:
Kettlebell Swings x 10-15 reps
(choose a heavy weight with which you can still maintain an explosive swing)
Rest 3 minutes


Three sets for times of:
500 Meter Row
5 Thrusters (135, 95)
10 Burpees
Rest 3 minutes

Important: Regional Class Schedule Update!

As the NorCal Regional quickly approaches us, I want you guys to mark your schedules and plan ahead, since we will be CLOSED May 17th - May 21st. I will be posting daily a workout for you to do at either a local track, park, or beach. My coach, CJ Martin, had me doing weekly beach WODs, so don't worry, I've got plenty in my WOD bank to give you guys. If you choose to take these 5 days off, schedule a massage and get some body work done. There is a ton of benefit to resting and pampering your body, especially since you guys have been hitting it very hard the last few weeks! I know, when I return from Regionals, I'll be doing the same.

The next Elements Program will begin after we return from Regionals. The first day will be Tuesday, May 29th. The program is 4-weeks long, meeting three times a week on Tuesday, Wednesday, and Fridays. We will offer both an AM and PM class time, 7:30am and 7:00pm, respectively. Please RSVP for the Elements Program by emailing info@808crossfit.com with the subject line: AM/PM (choose one) Elements Athlete. Spaces are limited, so please email ASAP!

Yesterday's WOD Board:

CrossFit 808 Strength Wraps!

“Live with intention. Walk to the edge. Listen hard. Practice wellness. Play with abandon. Laugh. Choose with no regret. Appreciate your friends. Continue to learn. Do what you love. Live as if this is all there is.”

-Mary Anne Radmacher

Above: CrossFit 808 Strength Wraps are in! Get them while we've got them in stock. Limited quantities only!

Today's WOD:
10 sets of:
1 Snatch on the minute at 90% of your 1-RM


For time:
Row 750m
12 Pistols
21 Handstand Push-ups
Row 500m
12 Pistols
15 Handstand Push-ups
Row 250
12 Pistols
9 Handstand Push-ups

Important: Regional Class Schedule Update!

As the NorCal Regional quickly approaches us, I want you guys to mark your schedules and plan ahead, since we will be CLOSED May 17th - May 21st. I will be posting daily a workout for you to do at either a local track, park, or beach. My coach, CJ Martin, had me doing weekly beach WODs, so don't worry, I've got plenty in my WOD bank to give you guys. If you choose to take these 5 days off, schedule a massage and get some body work done. There is a ton of benefit to resting and pampering your body, especially since you guys have been hitting it very hard the last few weeks! I know, when I return from Regionals, I'll be doing the same.

The next Elements Program will begin after we return from Regionals. The first day will be Tuesday, May 29th. The program is 4-weeks long, meeting three times a week on Tuesday, Wednesday, and Fridays. We will offer both an AM and PM class time, 7:30am and 7:00pm, respectively. Please RSVP for the Elements Program by emailing info@808crossfit.com with the subject line: AM/PM (choose one) Elements Athlete. Spaces are limited, so please email ASAP!

Yesterday's WOD Board:
Will be posted soon.

Regional Class Schedule!

“Just go out there and do what you've got to do.”

-Martina Navrátilová

 Above: What better way to bond than a CrossFit WOD? These 4 couples were at the 8:30am class yesterday!

"Train like the Team: Week 2"
Today's WOD:
7 sets of:
Unbroken Hang Power Cleans (225/135) x 3-5 reps
Rest 2 minutes

For time:
35 Back Squat (95/65 lbs.)
30 Pull-ups
25 Push Press (95/65 lbs.)
35 Front Squat (95/65 lbs.)
30 Pull-ups
25 Push Press (95/65 lbs.)
35 Overhead Squats (95/65 lbs.)
30 Pull-ups
25 Push Press (95/65 lbs.)

Important: Regional Class Schedule Update!

As the NorCal Regional quickly approaches us, I want you guys to mark your schedules and plan ahead, since we will be CLOSED May 17th - May 21st. I will be posting daily a workout for you to do at either a local track, park, or beach. My coach, CJ Martin, had me doing weekly beach WODs, so don't worry, I've got plenty in my WOD bank to give you guys. If you choose to take these 5 days off, schedule a massage and get some body work done. There is a ton of benefit to resting and pampering your body, especially since you guys have been hitting it very hard the last few weeks! I know, when I return from Regionals, I'll be doing the same.

Yesterday's WOD Board:
Will be posted soon.

“That which we persist in doing becomes easier, not that the task itself has become easier, but that our ability to perform it has improved. ”

-Ralph Waldo Emmerson

Above: John Bray, from the Traveling WOD, stopped by for a workout before catching his flight out! Glad he was able to checkout the box.

Today's WOD:
Front Squats 5-5-5-5


AMRAP in 12-minutes:
15 KB Swings (53/35 lbs.)
10 Wall Balls
100m Run


DO MORE: 10 days till the NorCal Regional!


Saturday's WOD Board:

Congratulations to all of our Masters Competitors!

“If you can't do anything about it, laugh like hell.”

-David Cook

Above: Proud does not begin to describe the feeling I have for our 5 mixed pair teams that represented us this weekend at the Masters Competition (Tim Ige/Rome - 1st place, Ken/Janet - 3rd place, Bob Egbert/Ingrid, Mark/Peedi, and Dennis/Marsha). I am also so thankful for all the support from our box. Thank you guys for coming out and cheering on your elders, I mean, boxmates! ;) I speak for them, when I say their experience would not have been so awesome if you all weren't there hooting and hollering. Congratulations to Tim Ige (from CrossFit Waipio) and Rome Stein for winning the event! Also, a big mahalo to the Hardass Fitness crew for putting on such an awesome event and welcoming us into their box.

Today's WOD:
Power Snatch 3-3-3-3-3


For time:
1000m Row
800m Run
50 Burpees

Yesterday's WOD Board:

Team PurePharma!

“Just go out there and do what you've got to do.”

-Martina Navrátilová

Above: I am so thrilled to announce that we will be selling PurePharma at the box! Moreover, I am officially a part of the PurePharma team. I have been using their products (both the Omega 3 and Vitamin D) for the past month and love it! My energy levels are up and I feel good. Perfect timing with Regionals right around the corner, so thank you PurePharma! I will be placing a bulk order with them for the box right after Regionals, so let me know in the weeks coming how many bottles you'd like.

Today's WOD:
4 sets of:
Deadlifts x 4-6 reps
Handstand Push-ups x Max reps
Rest 2-minutes


AMRAP in 5 mins:
10 Push Press (115/75 lbs.)
15 KB Swings (53/35 lbs.)
Rest 5-minutes
AMRAP in 5-mins:
10 Pull-ups
10 Box Jumps (24"/20")

Yesterday's WOD Board:

‎"If you don't invest very much, then defeat doesn't hurt very much and winning is not very exciting."

-Dick Vermeil

Above: Robin, from NorCal CrossFit in San Jose, visited with his wife Stacy! He's pictured here cheering Ruddy on to finish the WOD! Great having you two in the box. Hope you enjoy the remainder of your vacation in Hawaii.

Today's WOD:
15-minutes to find a 1-RM (Rack) Jerk.

"The Chief"
Max rounds in 3-minutes of:
3 Power Cleans (135/95 lbs.)
6 Push-ups
9 Air Squats
Rest for 1-minute.
Repeat for a total of 5 cycles.


Yesterday's WOD Board:
Will be posted soon.

Go support 808 at the Master's Competition this Saturday!

"I may not be there yet, but I'm closer than I was yesterday." 

-Unknown

Above: Go support our Masters in this competition on Saturday! Whatever you planned on doing on Saturday at Noon... CANCEL your plans and go cheer on your 808ers at the Masters throwdown! We will have our 9:00am and 10:00am classes, but NO Free Intro or Keiki CrossFit. So, we can head over to cheer these awesome athletes on: Dennis and Marsha, Bob Egbert and Ingrid, Ken and Janet, Mark and Peedi, Tim Ige (from Waipio) and Rome. I'm pumped to see all their hardwork showcased!

"Train like the Team Week" (Day 3)
Today's WOD:
A. Gymnastics Skills Set:
Double-Unders x 50 reps
Unbroken Pull-ups x 20 reps
Alternating Pistols x 12 reps

B. For time:
50 Unbroken Back Squats (135/95 lbs.)
Rest 1 minute
40 Unbroken Front Squats (85/65 lbs.)
Rest 1 minute
30 Unbroken Overhead Squats (65/45 lbs.)

C. Buy-out/Cool-down:
Three sets of:
400 Meter Run @ 80-85%

Yesterday's WOD Board:
Will be posted soon.

‎"If you don't invest very much, then defeat doesn't hurt very much and winning is not very exciting."

-Dick Vermeil

Above: My all girls 8:30am class last week! It just so happened that it was an all girls class on Thursday last week. Boys, where you at?

"Train like the Team Week" (Day 2)
Today's WOD:
A. HSPU Ladder
15-12-9-6-3 unbroken reps for time.


B. For time:
20 Regional Style Box Jumps (24"/20")
100m Farmers Plate Carry (45/35 lbs.)
Then:
3 rounds:
20 Wall Ball (20/14 lbs. to 10 ft.)
20 Toes to Bar
Then:
20 Regional Style Box Jumps (24"/20")
100m Farmers Plate Carry (45/35 lbs.)

Yesterday's WOD Board:
Will be posted soon.