Day 19 of the 50 day Paleo Challenge!

“Doctors are men who prescribe medicines of which they know little, to cure diseases of which they know less, in human beings of whom they know nothing.”

-Voltaire

Today's WOD:

Choose Your Girl: "Barbara", "Eva", or "Kelly".


Yesterday's WOD Board:

Day 18 of the 50 day Paleo Challenge!

“Most diseases are the result of medication which has been prescribed to relieve and take away a beneficiant and warning symptom on the part of Nature.”

-Elbert Hubbard

Today's WOD:
A. 15 minutes to establish a 1RM Bench Press.

B. 15 minutes to establish a 1RM Weighted Strict Pullup.

C. Row a 2k for time.

Yesterday's WOD Board:

Day 17 of the 50 Day Paleo Challenge!

"A man’s health can be judged by which he takes two at a time – pills or stairs."

-Joan Welsh

Today's WOD:
A. 20-minutes to establish a 1 RM Jerk (push or split okay).

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

Yesterday's WOD Board:

Day 16 of the 50 day Paleo Challenge!

"Movement is a medicine for creating change in a person’s physical, emotional, and mental states."

-Carol Welch

Today's WOD:
A. Long Mobility Session

B. Gymnastics "Goat" Session:
Take 15-minutes to practice three gymnastics skills of your choice.

C. 3 rounds for time, of:
9 Front Squats (185/120 lbs.)
12 Strict Pull-ups
50 Double-Unders

Yesterday's WOD Board:

Day 15 of the 50-day Paleo Challenge!

"It is exercise alone that supports the spirits, and keeps the mind in vigor."

-Marcus Tullius Cicero

Today's WOD:
A. Six sets of:
Halting Clean Deadlift + Power Clean
Rest 2 minutes

B. 1-minute Clapping Pushups
Rest 1-minute, then...
AMRAP in 8-minutes, of:
16 KB Snatches (53/35 lbs.) - 8 left/8 right
12 KB Thrusters (53/35 lbs.) - 6 left/6 right
8 Burpee Box Jumps (24/20″)
Rest 1-minute, then...
1 minute Clapping Pushups

Yesterday's WOD Board:

Day 14 of the Paleo Challenge!

“If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.”

-Hippocrates

Today's WOD:

A. Five sets of:
3-Position Snatch
Rest 2 minutes


B. 20-minutes to build a 1-RM Back Squat
* Set 1 - 5 reps @ 55%
* Set 2 - 3 reps @ 65-75%
* Set 3 - 3 rep @ 75-85%
* Barbell Walkout @ 5-10% above your projected max
* Set 4 - 1 rep @ 95%
* Set 5 - 1 rep @ 100-105%
* Set 6 - 1 rep @ 105%+
Rest 2-minutes between sets.

Saturday's WOD Board:

Day 12 of the Paleo Challenge!

“If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.”

-Hippocrates

Today's WOD:

In teams of two, with only one partner working at a time, complete five rounds for time of:
500m Row (250m each)
40 Kettlebell Swings (53/35 lbs.)
30 Burpees
20 Regional-Style Box Jumps (24″/20″)

Yesterday's WOD Board:
Will be posted soon.

Day 11 of the Paleo Challenge!

"If the poor overweight jogger only knew how far he had to run to work off the calories in a crust of bread he might find it better in terms of pound per mile to go to a massage parlor."

-Christiaan Barnard

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

B. 15-minutes to build a 1-RM Clean and Jerk.

C. 3 sets of:
Front Squat x 2 reps
Rest 2-minutes

Yesterday's WOD Board:
Will be posted soon.

Day 10 of the Paleo Challenge!

"Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. "

-Plato

Above: Paleo BBQ Chicken recipe and Paleo Fried Chicken recipe! Who said you can't have fun with the Paleo Diet?

Today's WOD:

A. Gymnastics "Goat" Session:
Take 12 minutes to practice three gymnastics skills of your choice.

B. For time:
100 Thrusters (95/65 lbs.)

C. Stretch

Yesterday's WOD Board:

Day 9 of the Paleo Challenge!

"An ounce of action is worth a ton of theory."

-Ralph Waldo Emerson

Above: Sharnell packed these for her daughters' lunches! Can I be your daughter for a day? :)

Today's WOD:
A. Long Mobility Session.

B. Five sets of:
Overhead Squat x 3 reps
Rest 2-3 minutes
Build as heavy as possible.

C. 3 rounds for time of:
15 Chest to Bar Pull-ups
20 Burpees
15 SDLHP (95/65 lbs.)

Yesterday's WOD Board:

Day 8 of the Paleo Challenge!

"If we're not willing to settle for junk living, we certainly shouldn't settle for junk food."

-Sally Edwards

Above: What do you pack your children for their lunch at school? Take some advice from me, do like Rome does! Nice job supermom!

Today's WOD:
A. 6 sets of:
Halting Clean Deadlift + Hang Clean
Rest 2-minutes

B. 8 rounds for max reps:
20 seconds of Hang Power Clean (115/75 lbs.)
Rest 10 seconds
20 seconds of Push Press (115/75 lbs.)
Rest 10 seconds

Paleo Challenge fact of the day: stay away from "gluten-free" foods!
According to Dr. William Davis, author of the book Wheat Belly, "However, many gluten-free foods are made by replacing wheat flour with cornstarch, rice starch, potato starch, or tapioca starch (starch extracted from the root of the cassava plant). This is especially hazardous for anybody looking to drop twenty, thirty, or more pounds, since gluten-free foods, though they do not trigger the immune or neurological response of wheat gluten, still trigger the glucose-insulin response that causes you to gain weight."

Yesterday's WOD Board:

Day 7 of Paleo Challenge!

"Over the course of a year, gatherer-hunters typically consumed more than 100 different species of fruits and vegetables."

-Jack Challem

Today's WOD:

A. 5 sets of:
3-Position Snatch @ 80% of 1-RM Snatch
(floor, mid thigh, high hang)
Rest 2 minutes

B. Back Squat
* Set 1 - 5 reps @ 80% of 1-RM
* Set 2 - 3 reps @ 85-90%
* Set 3 - 1 rep @ 90-95%
* Sets 4-6 - 10 reps @ 65-75%
Rest 2 minutes between sets.

C. Two sets of:
GHD Sit-ups x 15-20 reps

Paleo tip of the day: Tired of everyone asking you what diet you're on and why you're doing it? Tell them this, "Gluten causes inflammation. Inflammation causes disease. So, if I eliminate gluten, I eliminate disease. That's why I Paleo." You can even throw in a, "I also want to look better naked!" ;)

Saturday's WOD Board:

Day 5 of the Paleo Challenge!

"Food, one assumes, provides nourishment; but Americans eat it fully aware that small amounts of poison have been added to improve its appearance and delay its putrefaction."

-John Cage

Above: Chef Mana's dinner for the Kauhola ohana! Well done! I love what I see! How will you prepare for the second week of the challenge this weekend? Preparation is huge when it comes to making your week easier, especially if you've got the extra time on the weekends.

Today's WOD:
Another CrossFit Invictus styled Saturday (because my coach, CJ Martin, is making me do it, I'm making you do it):

“Last Man Standing”
On the minute, every minute, perform the following – once you fail at a certain movement, move immediately to the next (starting with the next minute interval):
Push Press x 1 rep
(start at 135/95 lb and add 10 lb. every minute)
——–
Front Squat x 1 rep
(start with the weight you finished with on the push press, add 10 lb. every minute)
——–
Picking up on the one minute segment that you would have been starting your next round of front squats, perform 20 Wall Ball Shots on the minute, every minute, for up to 7 minutes. (If you make all 7 sets, terminate this portion of the workout and move on.)
If you cannot complete all 20 shots within the designated minute, this portion of the workout is over . . . move on to the next phase of the workout.
——–
Picking up on the minute you would have been starting your next set of wall ball shots, perform 10 Handstand Push-Ups (ladies – 7 reps) on the minute, every minute, for a maximum of 7 minutes.
If you cannot complete all 10/7 HSPUs within the designated minute, your workout is over.
(Goal is to keep working for as long as possible…to be the last man/woman standing.)

Yesterday's WOD Board:

Day 4 of the Paleo Challenge!

"No human society in history has consumed a diet remotely resembling what the USDA Pyramid suggests as optimal."

-Nora T. Gedgaudas, Primal Body Primal Mind

Above: Kevin and Angel Lipton had this for their Day 3 dinner! Pumpkin Coconut Chicken Curry with Saffron coconut Cauliflower "rice"! Yum! Very creative and fun! Great job you two!

Today's WOD:
From CrossFit Invictus Competition Blog (this looked fun, so I just had to program it):
A. AMRAP in 8-minutes, of:
5 Thrusters (135/95 lbs.)
10 Power Cleans (135/95 lbs.)
15 Pull-ups

Rest 4-minutes, then...
B. AMRAP in 8-minutes, of:

20 Kettlebell Swings (24/16 kg)
30 Walking Lunge Steps
40 Double-Unders

Rest 4 minutes, and then...
C. AMRAP in 8-minutes, of:
10 Burpees
20 Hand Release Push-Ups
30 Ab-mat Sit-Ups

Paleo Challenge Spotlight: Wheat Belly by Dr. Davis!

If you haven't put your nose into a Paleo resource book, yet, you might want to consider finding one! It can be a great motivating tool throughout the next 50 days and the rest of your life. I'm currently reading, Wheat Belly: Lose the Wheat, Lose the Weight and Find Your Path Back to Health, by Cardiologist William Davis. Here's a little fact Dr. Davis puts in his book, page 34: "Therefore, wheat products elevate blood sugar levels more than virtually any other carbohydrate, from beans to candy bars. This has important implications for body weight, since glucose is unavoidably accompanied by insulin, the hormone that allows entry of glucose into the cells of the body, converting the glucose to fat. The higher the blood glucose after consumption of food, the greater the insulin level, the more fat is deposited."

Yesterday's WOD Board:

Day 3 of the Paleo Challenge!

"I take a vitamin every day. It’s called a steak."

-Leo Benvenuti & Steve Rudnick

Above: Trying to put on weight? Well do it the right way and follow Rich's dinner! Eat 2 large bison burger patties with a ton of guacamole and sweet potato hash, plus finish it off with tons of broccoli! Love it! My tip for trying to gain weight the right way is to always have food on you, or always pack a few snacks for in between meals. If you are hungry you need to eat, especially if you are trying to put on a few pounds. I like to pack sauteed kale and sausage, plus and apple as my snack. Or, a chicken breast and a sweet potato.

Today's WOD:
A. Deadlift 5-4-3-2-1

B. For time:
500m Row
50 Wall Balls (20/14 lbs. to 10 ft.)
400m Row
40 Wall Balls
300m Row
30 Wall Balls
200m Row
20 Wall Balls
100m Row
10 Wall Balls

C. 10-12 minutes of stretching and/or mobility.

Yesterday's WOD Board:

Day 2 of the Paleo Challenge!

"When digested, all carbs are sugars. So, think of eating carbs as eating sugar. Moreover, think of eating refined (processed) carbohydrates as eating concentrated sugar."

-Dennis E. Bradford

Above: What did you eat today? Being a mother of 2 and an ER nurse with the overnight shift are not excuses to eat bad and out of convenience! In fact, Nicole's life is perfect for the Paleo Diet, because of sustained energy level throughout her shift. Unlike others, she won't have the sugar crash from her body because she isn't fueled by carbs a.k.a. gluten. She shows all those ER nurses that looking good and having more natural energy comes only through hardwork and REAL food! Great job everyone! Keep the pictures coming on Facebook and Instagram! I think your family and friends are starting to get it! ;)

Today's WOD:
A. Skills Set:
Strict Handstand Push-ups
Strict Toes to Bar

B. In 8 sets, build to a 90-95% 1-RM Split Jerk.

C. 3 sets of:
Front Squat x 10 reps
Rest 2-minutes

Yesterday's WOD Board:

Day 1 of the Paleo Challenge!

"The greatest wealth is health."

-Virgil

Today's WOD:
In remembrance of all those who have lost their lives because of 9/11...
"Hidalgo"
For time:
2-mile Run
Rest 2-minutes
20 Squat Cleans (135/95 lbs.)
20 Box Jumps (24/20")
20 Walking Lunges with a Plate (45/25 lbs.)
20 Box Jumps
20 Squat Cleans
Rest 2-minutes
2-mile Run

Paleo Challenge - Day 1 of 50:
Here's a quick and simple recipe for a yummy breakfast:
Ingredients:
2 large heads of Kale (wash, devein, and chop into large pieces)
1 lbs. of Whole Foods bulk spicy Italian sausage
black pepper to taste

Directions:
1. In a large pot, saute your sausage till completely cooked on medium-high heat.
2. Turn the heat down to medium. Throw all the kale into the pot, add some black pepper to taste, and cover.
3. Cook for approximately 2-5 minutes (I don't like to cook my kale too much), mixing occasionally.
4. Serve with a over-easy egg and enjoy!

Below is the final list of the athletes participating in the 50-day Paleo Challenge:

1. Clay Shane (while in Georgia)

2. Dennis McClain

3. Kevin Lipton

4. Angel Lipton

5. Rachel Hodges

6. Teresa Kono

7. Sheldon Kono

8. Laura Olson

9. Bridgitte Milheim

10. Ryan Scott

11. Sarah Scott

12. Chris Bushaw

13. Brie Schwing

14. Val Gaoteote

15. Andrea MacLeod

16. Nathan Blalock

17. Jade Savusa

18. Donnie Camp (currently in Elements Program)

19. Tyler Woods

20. Donna Scroggins

21. Tiffiny Shim (while in Maui)

22. Linzy St. George

23. Mia Town

24. Michael Yoshino

25. Stephanie Fields

26. Janet Ferreira

27. Jason Beaman

28. Tori Hamura (while in Washington at PLU)

29. Lindsey Matsunaga (while in Washington PLU)

30. Janet D. Raleigh (while on the mainland)

31. Kathy Shiratori

32. Jackie Lindo

33. Daniel Wissmann

34. Kip Sohriakoff

35. Shelley Ellwin

36. Katrina Perry

37. Coach John

38. Daniel Moncada

39. Kawehi Kauhola

40. Noweo Kauhola

41. Liko Kauhola

42. Mana Kauhola

43. Joanna Vendiola

44. Wilma Moriyama

45. Eli Stein (age 8)

46. Haya Stein (age 6)

47. Rome Stein

48. Lori Iwata

49. Steve Rodolfich

50. Harmony Pacheco

51. Keith Oyama

52. Peedi Jean-Saldania

53. Marsha Durbin

54. Steve Olson

55. Debbie Olson

56. Grant Pagarigan

57. Coach Cheyne

58. Jeff Mata

59. Sokheng Mata

60. Zachary K. Lopes

61. Shyla Russell

62. Charlie Russell

63. Kehau Richardson

64. Sharnell Shimamoto

65. Kurt Shimamoto

66. Jamie Shimamoto (age 10)

67. Jacie Shimamoto (age 9)

68. Kaylen "Goga" Shimamoto (age 7)

69. Coach Elyse

70. Coach Kyla

71. Peggy Kanemori

71. Mom (Verna Umeda)

73. Josh Mitchell (from Kansas)

74. Lee Katsumoto

75. Kristi Lundell

76. Brianna Tatekawa

77. Sara Ensminger

78. Rich Korth

79. Steve Yamane

80. Mark Sakamoto

81. Joy Barker

82. Scott Northup

83. Ikaika Rogerson

84. Iris Simpliciano

85. Ken Naito

86. Raynell Anes

87. Jaime Shane
88. Hadyn (age 6)
89. Brandy Richardson

Yesterday's WOD Board:

Day 0 of the Paleo Challenge!

“Effort only fully releases its reward after a person refuses to quit.”

-Napoleon Hill

Today's WOD:

A. 5 sets of:
3-Position Snatch @ 75% of 1-RM Snatch
Rest 2 minutes


B. 5 sets of:
Back Squat
* Set 1 – 10 reps @ 70-75% of 1-RM
* Set 2 – 8 reps @ 75-80%
* Set 3 – 6 reps @ 80-85%
* Set 4 – 4 reps @ 85-90%
* Set 5 – 3 reps @ 90-95%
Rest 2 minutes between sets.


C. 2 sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed.

How are you preparing for the 50-day Paleo Challenge that starts tomorrow?

Check out the aftermath of Jade's Costco run! Good job girl!

Saturday's WOD Board:
Will be posted soon.

Reminder: New Elements Program starts on Monday!

The next ELEMENTS Program (VII) starts on MONDAY, September 10th!

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, due at your first class). Elements classes occur on Mondays, Tuesdays, and Thursdays at either 7:30am (with Coach Joe) or 7:00pm (with Coach Josh). Attendance at all 12-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 Monday, September 10, 2012). 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.

Over 80 athletes signed up for the Paleo Challenge!

“Trials, temptations, disappointments -- all these are helps instead of hindrances, if one uses them rightly. They not only test the fiber of character but strengthen it...Every trial endured and weathered in the right spirit makes a soul nobler and stronger than it was before.”

-James Buckham

Today's WOD:

From the Programming Wizard: Coach CJ Martin (CrossFit Invictus)

A. Take 15-minutes to build a heavy-ish Clean and Jerk.

B. Against an 8-minute running clock, perform the following, in order:

“Fran”

21, 15 and 9 reps for time of:

Thruster (95/65 lbs.)

Pull-Ups

Then, using the same barbell, build the barbell and establish a 1-RM Clean & Jerk in the remainder of the 8 minutes.

Your total score will be your 1-RM C&J in lbs, MINUS 1 lb for every second over two minutes (for males) or 3 minutes (for females) it takes to complete “Fran.”  ADD 1 lb for every second under two minutes (males) or 3 minutes (females).

Male e.g., Fran = 2:07, C&J = 275, TOTAL = 268

Female e.g., Fran = 2:11, C&J = 195, TOTAL = 244

50-day Paleo Challenge: Body by HARDWORK and REAL food!

We've got 70 athletes both from our box as well as a few from a far. Strength in numbers - I'm pumped for the transformations that are about to take place! The 50-day Paleo Challenge will start on September 11th and finish on October 30th, just in time to celebrate Halloween with a few pieces of chocolate. The full breakdown about the Paleo Diet as well as the rules for the challenge will be given on Thursday, September 6th at 5:00pm with Coach Josh. If you've already participated in a previous challenge or been to the lecture, don't feel obligated to attend, although a refresher is always good, too. The buy-in is $25 (yes, shirt is included). Email Coach Josh to sign-up for the challenge: josh@808crossfit.com.

Yesterday's WOD Board:

“The only real failure in life is the failure to try.”

Today's WOD:

A. (Push or Split okay) Jerk:
* Sets 1-2 - x 3 reps (70-80%)
* Sets 3-4 - x 2 reps (80-90%)
* Sets 5-8 - x 1 rep (90-100%)
Rest 2 minutes between sets.

B. Front Squat:
* Set 1 – 3 reps @ 80% of 1-RM
* Set 2 – 2 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Set 4 – 5 reps @ 70%
* Set 5 – 5 reps @ 75%
* Set 6 – 5 reps @ 80%
* Set 7 – 4-5 reps @ 85%
* Set 8 – 3-4 reps @ 90%
Rest 2 minutes between sets.

C. 3 sets of: GHD Sit-ups x 15-20 reps

Yesterday's WOD Board:

"Don't compromise."

-Steve Jobs

Today's WOD:

5 Sets of:
2 x Weighted Ring Dips
10 Hollow Rocks


5 Rounds for time:
5 Deadlifts (185/125 lbs.)
5 Cleans (185/125 lbs. - Power ok)
5 Jerks (185/125 lbs.)
5 Lateral Burpees over barbell

Yesterday's WOD Board:

No Keiki Class tomorrow!

“Things turn out best for the people who make the best of the way things turn out.”

-John R. Wooden

Today's WOD:
A. Deadlift 5-5-5-5-5

B. AMRAP in 15-minutes, of:
9 KB Swings (70/53 lbs.)
12 Knees to Elbow
15 Wall Balls (20/14 lbs.)

ATTENTION: NO KEIKI CLASS TOMORROW! Coach Kyla will be having a procedure done, so please keep her in your thoughts and prayers.

The next ELEMENTS Program (VII) starts on September 10th, please sign-up ASAP:  

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, due at your first class). Elements classes occur on Mondays, Tuesdays, and Thursdays at either 7:30am (with Coach Joe) or 7:00pm (with Coach Josh). Attendance at all 12-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 Monday, September 10, 2012). 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.

Yesterday's WOD Board: