Saturday, June 30, 2012

Next Group Elements begins on July 24th!

“Have the courage of your desire.”
-George R. Gissing



Today's WOD:
Take 15 minutes to build to a 1-RM Split Jerk.

For time:
20 Wall Climbs
40 Ring Push-Ups
60 KB Swings (70/53 lbs.)
80 Double-Unders



Holiday Schedule for Wednesday, July 4th: 9:00am, 10:00am, and 11:00am!

The next Group Elements Program begins Tuesday, July 24th! Sign-up today!
For any NEW CrossFit 808 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). Group 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. 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 or PM ELEMENTS ATHLETE. This will be the last Group Elements for the summer, so don't hesitate another second if you are wanting to join our box and live a better life.

Yesterday's WOD Board:


Friday, June 29, 2012

A new Paleo Cookbook!

"The wisdom of the wise and the experience of the ages are perpetuated by quotations."
-Benjamin Disraeli

Above: Today's the day folks! Starting tonight, you'll be able to purchase the awesome new cookbook, "Roaming the Globe: Practical Paleo for Busy People", by my friend and CrossFit Invictus Coach Michele Vieux. This cookbook is an eBook, so you don't even have to leave your home to purchase it!
Today's WOD:
In 6 sets or less, build to a heavy 3-rep (but not 3-RM) Deadlift.


AMRAP in 20 minutes, of:
10 Deadlifts (275/185 lbs.)
15 Chest to Bar Pull-ups
400m Run

Yesterday's WOD Board:

Thursday, June 28, 2012

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


Today's WOD:
6 sets of:
Squat Clean x 1.1.1
Rest 2-3 minutes between sets.


AMRAP in 12 minutes, of:
6 Clean (135/95 lbs.)
12 Box Jumps (24/20")



Holiday Schedule for Wednesday, July 4th: 9:00am, 10:00am, and 11:00am!

Important Announcement: Also, starting in July, make sure you have your MINDBODY account setup! If you haven't already visited the MINDBODY site, go to the website (www.808crossfit.com), then click on the "STORE" tab and click on the link to MINDBODY. You will be prompted by the MINDBODY system, you must setup your username as well as your password (don't forget these, you'll need them to sign-in to classes). 

We will have all members sign-in to classes either by pre-registering for classes (you can do that through your MINDBODY account) or signing in at the gym's computer when you arrive for class! If you have any questions, please email Coach Elyse at elyse@808crossfit.com.

Yesterday's WOD Board:

Wednesday, June 27, 2012

Umeda shirt in Switzerland!

“Continuous effort not strength or intelligence is the key to unlocking our potential.”
-Black Elk [Hehaka Sapa]

Above: Barb Tucker rocks the ROGUE Umeda shirt in Switzerland! Cool pic! Thanks for the love, Barb! Also, congratulations on the LTC promotion!
Today's WOD:
A. Gymnastics "Goat" Session


B. 12-minutes to build a heavy, but not 1-RM Snatch.


C. "Amanda"
9-7-5 rep rounds for time, of:
Muscle-ups
Squat Snatch (135/95 lbs.)

Yesterday's WOD Board:

Tuesday, June 26, 2012

“We lose ourselves in the things we love. We find ourselves there, too.”
-Kristin Martz


Today's WOD:
1-RM Bench Press


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


Buy-out: 100 Ab-mat Sit-ups, not for time.


Yesterday's WOD Board:

Monday, June 25, 2012

July 4th's Holiday Schedule!

“We cannot wait for the storm to pass over - we must learn to dance in the rain.”
-Unknown


Today's WOD:
5 sets of:
Back Squat x 3-5 reps
Standing DB External Rotation x 10-12 reps


3 rounds for time, of:
30 Wall Balls (20/14 lbs. to 10 ft.)
30 Toes to Bar

Holiday Schedule for Wednesday, July 4th: 9:00am, 10:00am, and 11:00am!

Important Announcement: Also, starting in July, make sure you have your MINDBODY account setup! If you haven't already visited the MINDBODY site, go to the website (www.808crossfit.com), then click on the "STORE" tab and click on the link to MINDBODY. You will be prompted by the MINDBODY system, you must setup your username as well as your password (don't forget these, you'll need them to sign-in to classes). 

We will have all members sign-in to classes either by pre-registering for classes (you can do that on MINDBODY) or signing in at the gym's computer when you arrive for class! If you have any questions, please email Coach Elyse at elyse@808crossfit.com.

Saturday's WOD Board:

Saturday, June 23, 2012

Mia dances to 'Move Your Body'!

"Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body."
-Arnold Schwarzenegger


Above: Mia doing "Move Your Body" for the Drill Team Hawaii Annual Dance Showcase! She led the dancing fathers and brothers in a routine originally performed by Beyonce for Michelle Obama's "Let's Move" campaign against childhood obesity!


Today's WOD:
For time:
Run 1600 meters
150 Double-unders
50 Burpees
Run 800 meters
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees

Yesterday's WOD Board:


Friday, June 22, 2012

Elements graduates on the loose!

“You may encounter many defeats, but you must not be defeated. In fact, it may be necessary to encounter the defeats, so you can know who you are, what you can rise from, how you can still come out of it.”
-Maya Angelou

Above: Welcome our new PM Elements graduates! They all passed the Elements Program with a PR on their "Baseline" under Friday Night Lights. Congrats to all of them! We can't wait to meet all of you during regular classes!
Today's WOD:
Four sets of:
Weighted Pull-Ups x 3-4 reps
Weighted Pistols x 6 reps each leg


10 rounds for time, of:
15 Deadlifts (135/95 lbs.)
15 Hand-Release Push-ups
See January 10, 2012.

Yesterday's WOD Board:
 

Thursday, June 21, 2012

“Light yourself on fire with passion and people will come from miles to watch you burn.”
-John Wesley

Today's WOD:
Bench Press
5-3-3-2-2
Rest 3-minutes between sets and use that time to warm-up for the Snatch.


For Time:
400m Run
Then...
5, 10, 15, 20, 25 Hang Power Snatch (75/55 lbs.)
25, 20, 15, 10, 5 Regional-Style Box Jumps (24"/20")
Then...
400m Run

Yesterday's WOD Board:


Wednesday, June 20, 2012

"All life demands struggle. Those who have everything given to them become lazy, selfish, and insensitive to the real values of life. The very striving and hard work that we so constantly try to avoid is the major building block in the person we are today."
-Pope Paul VI

Above: One of these things is not like the others!
Today's WOD:
5 sets of:
Back Squats x 4-6 reps @ 30X1


In teams of 2, complete 5 rounds each of the following, alternating complete rounds:
5 Thrusters (135/95 lbs.)
10 KB Swings (70/53 lbs.)
20 Double-Unders

Yesterday's WOD Board:

Tuesday, June 19, 2012

Team CrossFit 808 disqualified from Regionals!

"Happiness is the real sense of fulfillment that comes from hard work."
-Joseph Barbara

Above: Team CrossFit 808 has officially been disqualified from the CrossFit Games.
Today's WOD:
Gymnastics "Goat" Session:
Take 10-12 minutes to practice three gymnastics skills of your choice.

21-18-15-12-9-6-3 rep rounds for time, of:
Shoulder to Overhead (135/95 lbs.)
Chest to Bar Pull-ups


A message from Coach Mike:
It is with a heavy heart and regret that Crossfit 808 has been disqualified because I tested positive for methylhexeanamine (DMAA).  This is a banned substance found in many dietary supplements such as OXYElite Pro and Jack3d. I openly defend the fact that I have never taken any of these products or products like these. This disqualification is hard for me to swallow as I know that, although I tested positive for the substance, I have never taken said supplements in order to gain any advantage. Although we do not know for sure what may have been the culprit for the positive test, I feel strongly that it may have been a homeopathy nasal spray I took that weekend due to allergies. Understandably, this is not sufficient enough evidence to refute the penalty so the team has been disqualified.

As a lesson to us all, make sure you KNOW what you are putting into your system. Just make sure you do the research and understand what you are putting into your body.

I must be honest and tell all of you that it is a hard pill to swallow.  I feel as though I have been convicted of a crime that I did not commit; fortunately at least the punishment is not life in prison. That’s my way of looking at the bright side.

I am a whirlwind of emotions filled with sadness, frustration, and motivation. I am saddened that I have let my team and all our supporters down. I am severely frustrated at HQ for not looking into this situation more deeply, however, do not blame HQ as I am responsible for what I put into my system. Mostly I am now motivated to come back stronger and faster next year to help the team rightfully reclaim what is ours! Even though I may be a little down in the dumps right now I will continue to coach you all with the same enthusiasm and motivation I have always shown.

It was not any supplement that made me a better athlete but WODing with the 808 greats; Josh, Joe, Jeff, Kyla, Brandy, Katrina, Rome, and Elyse. You all have been such a great support to me and make me feel honored to be a part of such an amazing team. It gives me great joy to WOD next to and coach such terrific people every day and I am grateful for you all at Crossfit 808. I will forever hold that weekend at Regionals as one of the best times in my life and no one will ever take those memories away from us.  I cannot express to you all the disappointment and regret that I feel; to my team and to all our 808 supporters, I am sorry from the bottom of my heart.

A few words from Coach Elyse:
I was informed last night that Team CrossFit 808 has been disqualified from Regionals and therefore not able to compete at the CrossFit Games. Unfortunately, as you now know, Mike failed his drug test following the Regional for a stimulant that is banned from competition.

I can't speak for the team, but I know I am devastated and disappointed. Obviously, this is not the situation we had in mind 25 days before the CrossFit Games, but sometimes life throws you curve balls.  This does not mean that we love Mike any less. Mistakes are a part of life and we all make them, at least that is what I've learned in my short 27 years of life. 

As Mike has said, he did not take a stimulant for the purpose of performance enhancement. In fact, he had no knowledge that he was using a banned stimulant. Unfortunately, according to the CrossFit and their Drug Free Policy, not knowing is not an excuse. While I agree, I honestly can't find it in me to be upset with Mike for using a nasal spray for his sinuses, especially when he has a history of allergies and we were competing outside at the Santa Clara Fairgrounds (talk about hay all around us). After all he did find that nasal spray at Whole Foods and had no idea it would cost us everything in the end. Lesson learned. Labels do not always list all the ingredients in a product, especially in dietary supplements and homeopathy medicines (which are not FDA regulated as we learned), like the nasal spray he used.

As an athlete and a coach, I always preach eating healthy or "clean" as we like to say, and taking the recommended supplements like fish oil and Vitamin D. I think this is a great time to remind you that you also need to be very cautious when it comes to dietary supplements. Just because a label says "all natural" doesn't mean it is good for you. Many stimulants on the NCAA banned substance list (the list CrossFit follows)  is derived from plants, hence "all natural". 

I know there are many of you that have gone to great extents to make the trip to the Games, just so you could cheer us on. We are so sorry for obviously not following through. I hope you guys still go and soak it all up, because the CrossFit Games is really a neat experience. Also, don't forget our very own, Mary Schwing, will definitely need our loud cheering and support as she represents us in the 60+ Masters competition. GO MARY GO!

To everyone who supported us at Regionals, I hope you know that we will forever be grateful for your unconditional love and support. To be honest, the team will need everyone's love and support now more than ever. 


This might not mean much, but Mike, Josh, Joe, Jeff, Kyla, Brandy, Katrina, and Rome - your amazing performance at Regionals will not be forgotten. You guys are still number 1 in my book and I could not be more proud of all the hardwork you put into both training for Regionals and these past few weeks for the Games. You guys really came together and it was so awesome watching you guys kick butt. Let the hurt and anger fuel your training for 2013. I have no doubt you guys will reclaim what is rightfully yours.

Yesterday's WOD Board:



Monday, June 18, 2012

“To love someone deeply gives you strength. Being loved by someone deeply gives you courage.”
-Lao Tzu


Above: Kurt, a visiting CrossFitter from Oregon, stopped by this morning to WOD with the 8:30am class!

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


"O.C. Throwdown Workout"
For time:
15-12-9 rep rounds of:
KB Swings (70/53 lbs.)
Lateral Hurdle Burpees
Rest 2-minutes
12-9-6 rep rounds of:
KB Swings (70/53 lbs.)
Lateral Hurdle Burpees


Saturday, June 16, 2012

“Be sure you put your feet in the right place, then stand firm. ”
-Abraham Lincoln

Above: Come get your fish oil! PurePharma Omega-3 ($35) and Vitamin D ($15) is back in stock!
Today's WOD:
In teams of 2 or 3, complete the following:
Five rounds each for time of:
400 Meter Run
10 Squat Cleans (155/105 lbs)
20 Sandbag Lunges

Yesterday's WOD Board:


Friday, June 15, 2012

"In matters of style, swim with the current; in matters of principle, stand like a rock."
-Thomas Jefferson




Today's WOD:
For max Burpees, complete each of the following movements in 3-minutes, in the time remaining do as many Burpees as possible:
30 Regional-Style Box Jumps (24/20")
30 Pull-ups
30 Overhead Squats (95/65 lbs.)
30 KB Swings (70/53 lbs.)
30 Toes to Bar
30 Thrusters (95/65 lbs.)
30 Wall Balls (20/14 lbs.)
30 Double-Unders

Yesterday's WOD Board:

Thursday, June 14, 2012

“Enjoy all you have while pursuing all you want. ”
-Jim Rohn


Today's WOD:
Deadlifts
Push-ups
DB Reverse Lunges
DB Shoulder Press


Attention: NO free Intro Class this weekend (Saturday, June 16th)! Coach Josh will be competing in the USAW meet on Saturday.


Yesterday's WOD Board:

Wednesday, June 13, 2012

"Happiness is the real sense of fulfillment that comes from hard work."
-Joseph Barbara

Today's WOD:
12-minute Gymnastics "Goat" Session


1-RM Weighted Pull-up


AMRAP in 10 minutes, of:
Pull-up Complex
200m Run

Words from Coach Joe on his Strength Clinic:
"The point of this class is not to reinvent the wheel. The point is to help you get stronger and provide you with the tools to eat the weak. Like it or not strength has a lot to say about the quality of life each of us enjoys. Fact is that the stronger you are the more cool stuff you can do. The more cool stuff you can do the better you’ll feel about yourself. The better you feel about yourself… I think you get the point. 


The fundamentals of strength training start with the barbell. Load it, back squat it, press it, bench it, deadlift it (all correctly) and your well on your way to getting stronger. Throw in some pull ups, core work, mobility and you’ll be establishing dominance in most social settings. If you’re interested in the secrets (not so secret actually) behind denser, harder, bigger and generally stronger bones, muscles, and pretty much everything that matters in terms of movement and performance this clinic is for you. Sounds like everyone to me. Reserve a spot they are sure to go quick."

When: (choose either the Saturday class or the Sunday class)
Saturday class: June 23rd, June 30th & July 7th from 2:00pm-4:00pm.
Sunday class: June 24th, July 1st & 8th from 10:00am-Noon.
Cost: $25 per person (cash only please).  You can sign-up by emailing Coach Joe at joe@808crossfit.com! Please let him know which class you'd like to register for (either Saturdays or Sundays). 
Officially SOLD OUT! All spots have been filled, however we will start a waiting list.

Yesterday's WOD Board:

Tuesday, June 12, 2012

Strength Clinic with Coach Joe!

“As your faith is strengthened you will find that there is no longer the need to have a sense of control, that things will flow as they will, and that you will flow with them, to your great delight and benefit.”
-Emmanuel Teney




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


Five rounds for time of:
5 Push Jerks (135/95 lbs.)
10 Toes to Bar
20 Double-Unders

Attention: NO free Intro Class this weekend (Saturday, June 16th)! Coach Josh will be competing in the USAW meet on Saturday. Free Intro Class will resume next Saturday, June 23rd!

3-day Strength Clinic with Coach Joe:
Purpose: To extend further in-depth analysis and practice of the Back Squat, Deadlift, Bench Press, and Shoulder Press, 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 different strength lifts as well as learning how to get more out of your strength workouts.
When: (choose either the Saturday class or the Sunday class)
Saturday class: June 23rd, June 30th & July 7th from 2:00pm-4:00pm.
Sunday class: June 24th, July 1st & 8th from 10:00am-Noon.

Yesterday's WOD Board:



Monday, June 11, 2012

PurePharma for sale!

“No matter what sort of adversity or challenge you might face, you can always believe that, with hope, it can be conquered and, in the end, you will be stronger for it.”
-Brooke Ellison

 

Today's WOD:
Front Squat
Tall Box Jumps


5 rounds for max reps:
Row for Calories
KB Swings (70/53 lbs.)

PurePharma Omega-3 and Vitamin D:
I'm super pumped to announce that CrossFit 808 will be the Hawaii distributor for PurePharma! We just received our first shipment of Omega-3 and Vitamin D! For the last 3 months, I have been using both the Omega-3 and Vitamin D daily. I love it - I feel better and I recover faster since I've been using their products consistently. I take 6-9 capsules of Omega-3 daily and 1-2 capsules of Vitamin D daily. During competition I increase my Omega-3 to 9-12 capsules daily. Not only is the quality of PurePharma exceptional, but they are also very affordable. The Omega-3 is only $35 for 120 capsules and the Vitamin D is $17 for 120 capsules. Both products are selling fast, so don't miss your chance on using these products today!


PurePharma Omega-3 is designed to simply be the purest and most effective product on the market. By utilizing technology, such as molecular distillation, we have obtained extremely low contaminant levels as well as a high concentration of EPA and DHA.

PHARMACEUTICAL QUALITY
Each capsule contains min. 74 % Omega-3 fatty acids in a 5:2 EPA/DHA ratio.

ULTRA PURE
PurePharma Omega-3 is made from small fish and is molecularly distilled to reduce mercury, PCB and dioxin levels.

5 STARS
PurePharma Omega-3 is certified and tested for purity and freshness by the independent laboratory IFOSn (International Fish Oil Standards) and is awarded 5 out of 5 stars.

CONSISTENT QUALITY
Each batch undergoes individual examinations and must live up to strict quality requirements.

GREAT LEMON TASTE
Flavoured with natural lemon oil.

BLACK CAPSULES
The black capsules protect the fish oil from sunlight and ensures freshness. Each bottle contains 120 capsules and the recommended daily serving is 3 capsules.

Saturday's WOD Board:

Saturday, June 9, 2012

CrossFit for "Hope"

“To be persuasive we must be believable; to be believable we must be credible; to be credible we must be truthful.”
-Edward R. Murrow

Today's WOD:
"Hope"
3 rounds for max reps of:
Burpees
Power Snatch (75/55 lbs.)
Box Jump (24")
Thruster (75/55 lbs.)
Chest to Bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of rotate, the athlete/s must move to next station immediately for good score. One point is given for each rep.

Attention: Monday, June 11th - King Kamehameha Day: Normal Class Schedule!

Yesterday's WOD Board:

Friday, June 8, 2012

“Once a man has made a commitment to a way of life, he puts the greatest strength in the world behind him. It's something we call heart power. Once a man has made this commitment, nothing will stop him short of success.”
-Vince Lombardi

Today's WOD:
“CrossFit Total”
1-RM, Back Squat
1-RM, Shoulder Press
1-RM, Deadlift


Notes: Take 3 attempts on each lift. Take as long as you’d like to warm up and rest as long as you’d like in between sets.


Yesterday's WOD Board:



Thursday, June 7, 2012

“Success is peace of mind which is a direct result of self-satisfaction in knowing you did your best to become the best you are capable of becoming.”
-John R. Wooden


Today's WOD:
4 sets of:
1&1/4 Front Squats
Handstand Push-ups


"Dos Equis" from CrossFit New England:
In teams of 2 athletes, complete:
500 Meter Row (each athlete)
Then...
40, 30, 20 rep rounds of:
Power Clean (135, 95 lbs.)
Jerk (135, 95 lbs.)
Then...
500 Meter Row (each athlete)


Yesterday's WOD Board:



Wednesday, June 6, 2012

“In the hour of adversity, be not without hope; for crystal rain falls from black clouds.”
-Nizami

Above: Thank you for being an amazing friend. You were always there when I needed you and you were the best listener. Thank you for always loving us unconditionally. I hope you are running freely down the most beautiful beach. You will truly be missed, Katie-girl. We all love you very much. Rest in peace - June 6, 2012.
Today's WOD:
In 15 minutes, build to a heavy-ish Jerk.

21-15-9 reps for time of:
Squat Cleans (135/95 lbs.)
Burpees


Yesterday's WOD Board:


Tuesday, June 5, 2012

“Hard work is painful when life is devoid of purpose. But when you live for something greater than yourself and the gratification of your own ego, then hard work becomes a labor of love.”
-Steve Pavlina

Today's WOD:
15 minutes to establish a 1-RM 3-position Snatch (High to Low).

5 rounds for time of:
3 Muscle-Ups
18 Wall Balls (20/14 lbs.)



CrossFit for Hope: This Saturday, June 9th!
Let's go gang! We're over halfway to our goal of $1000 for this awesome cause: CrossFit for Hope. Remember, like CrossFit where every second counts; every penny counts in hitting our goal to help St. Jude! It costs an estimated 1.7MM to operate St. Jude, where they specialize in combating childhood cancer and other deadly diseases. Click on the following link to make a donation: http://hope.crossfit.com/donate. Be sure to type in CrossFit 808 as your affiliate! We will be hitting the "Hope" Workout on Saturday, June 9th during our normal classes!

Yesterday's WOD Board: