New prices are going into effect tomorrow!

Just a reminder that starting tomorrow, November 1, 2012, we will implement our new pricing schedule (shown above). We will continue to offer an Unlimited Couples discount (10%). If you are a full-time student or you are interested in our Family Membership Plan, please email me at elyse@808crossfit.com. Every member at our gym must have an account on MINDBODY, which you will be billed month to month via auto-pay. If you need to cancel your membership at any point, please give us 2 weeks notice by emailing elyse@808crossfit.com. CrossFit 808 clinics will occur about once a month on different topics - from gymnastics to better cycling of the barbell - more details to come as the first one approaches. If you are an Unlimited athlete, these will be free for you.

If you have any questions of concerns, please do not hesitate in contacting me either through email. As you are well aware, your success is always our top priority, and we hope to keep you happy and healthy for many years to come.

Happy Halloween!

It's time for Halloween,

A day for trick or treat,

When the kids dress up in costume,

And walk proudly down the street.

They ring alot of door bells,

And collect alot of candy too,

And if they happen to see a ghost,

They will be greated with a boo.

Pumpkins light up the windows,

And decorations adorn the front yard,

So be careful when you come in,

Because the skeleton will be on guard.

So go have alot of fun,

And don't have any fear,

Because it will soon be over,

And you'll have to wait till next year.

Today's WOD:
A. 6 sets of:
Snatch x 1.1 reps

B. "50-day Paleo Challenge WOD #2"
As many rounds as possible in 15-minutes, of:
9 KB Swings (70/53 lbs.)
12 Knees to Elbow
15 Wall Balls (20/14 lbs. to 10 ft.)
See September 5, 2012.

Yesterday's WOD Board:

Day 50 of the 50-day Paleo Challenge!

"Give a man a fish and you feed him for a day. Teach a man to fish and you feed him for a lifetime."

-Chinese Proverb

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

B. "50-day PC WOD #1"
5 rounds for time, of:
5 Deadlifts (185/125 lbs.)
5 Cleans (185/125 lbs.) - power, okay
5 Jerks (185/125 lbs.)
5 Lateral Burpees

Yesterday's WOD Board:

Day 49 of the 50 day Paleo Challenge!

“No one can pull you down if you raise your awareness to your own inner strength and beauty.”

-Dodinsky

Above: 2 months post pregnancy - November 21, 2011.

Above: 3 months post pregnancy, back to CrossFit - December 13, 2011.

Above: 6 months post pregnancy, regularly CrossFitting - March 17, 2012.

Above: 1 year post pregnancy, CrossFit plus Paleo Diet - September 29, 2012.

Today's WOD:
A. Four sets of:
Front Squats x 5 reps @ 70-75% of 1-RM
Rest 2-minutes

B. Six sets of:
Power Clean + Squat Clean
Rest 2-minutes

C. Two sets of:
Glute-Ham Raises x 6-8 reps

Important Reminder: The box will be closed on Saturday, November 3, 2012, for Kelly Starrett's Mobility Certification. I will provide you guys with a beach WOD to do on your own. 

Saturday's WOD Board:

Day 47 of the 50-day Paleo Challenge!

"I know the price of success: dedication, hard work, and an unremitting devotion to the things you want to see happen."

-Frank Lloyd Wright

Today's WOD:
A. 12-minutes to build a heavy 3 rep Hang Clean (power okay).

B. For time:
30 Hang Cleans (225/135 lbs.)
50 One-legged Alternating Squats
2000m Row

Yesterday's WOD Board:

Day 46 of the 50 day Paleo Challenge!

"Be miserable. Or motivate yourself. Whatever has to be done, it's always your choice."

-Wayne Dyer 

Today's WOD:
A. 5 sets of:
Back Squats x 5 reps
Rest 2-3 minutes

B. Burpee Ladder

BOOOOOO: WOD in your Halloween costume on Wednesday, October 31st!

Calling all monsters, animals, superheroes, etc. - come workout in your Halloween costume on Wednesday! Remember, you will be moving around, so make sure you can still run, jump, lift, etc. in your outfit! Best costume as voted by the coaches will win a shirt from our new order!

Yesterday's WOD Board:

Day 45 of the 50-day Paleo Challenge!

“Maybe you can afford to wait. Maybe for you there's a tomorrow. Maybe for you there's one thousand tomorrows, or three thousand, or ten, so much time you can bathe in it, roll around it, let it slide like coins through you fingers. So much time you can waste it. But for some of us there's only today. And the truth is, you never really know.” 

-Lauren Oliver, Before I Fall

Today's WOD:
A. Long mobility session focussed on: shoulders and tight arch.

B. 20-minutes to find a 3 rep max (touch and go) Power Clean.

C. 4 rounds for time, of:
25 Hand-Release Push-ups
25 KB Swings (53/35 lbs.)

BOOOOOO: WOD in your Halloween costume on Wednesday, October 31st!
Calling all monsters, animals, superheroes, etc. - come workout in your Halloween costume on Wednesday! Remember, you will be moving around, so make sure you can still run, jump, lift, etc. in your outfit! Best costume as voted by the coaches will win a shirt from our new order!

Yesterday's WOD Board:
Will be posted soon.

Day 44 of the 50 day Paleo Challenge!

"When restraint and courtesy are added to strength, the latter becomes irresistible."

-Mohandas Karamchand Gandhi

Today's WOD:
A. Gymnastics "Goat" Session.

B. Four sets for max reps of:
In 5-minutes, run 600 meters, and then in the remaining time complete as many reps as possible:
Unbroken Pull-ups
Push Press (115/75 lbs.)
Rest 5-minutes

Yesterday's WOD Board:

Day 43 of the 50 day Paleo Challenge!

"Aut viam inveniam aut faciam."
-Latin Phrase

(I'll either find a way or make one.)

Today's WOD:
A. 3-position Snatch (Low to High) at 5 lb. more than last week.

B. 5 rounds each for time, of:
250m Row
20 Wall Balls (20/14 lbs.)
15 Toes to Bar

Yesterday's WOD Board:

Day 42 of the 50-day Paleo Challenge!

“We are so much more powerful and important than we realize. In each moment that we connect with another, we have the opportunity to etch a memory into their heart.”

-Robin Lee

Above: In case you missed the singlet action on Saturday!

Today's WOD:
A. 4 sets of:
Front Squat x 5 reps @ 65-70%

B. 8 sets of:
Power Clean + Split Jerk
Rest 90 seconds

C. 100 Double-Unders for time.

Saturday's WOD Board:

Day 40 of the 50 day Paleo Challenge!

"Whoever you are, whatever your dream, you have to be strong in your head and strong in your heart. Be strong. There's no quitting in the person who wants it bad enough."

-Carly Patterson

Today's WOD:
A. 20-minutes to find a 3-RM Deadlift.

B. "Jackie"
For time:
1000m Row
50 Barbell Thrusters (45/35 lbs.)
30 Pull-ups

The 2012 USAW Hawaii Open is in the books!

Thank you to everyone who came out to support us at the Olympic Weightlifting Meet, today. It was definitely a long thing to sit through - not your typical high intensity CrossFit competition, but there were definitely some exciting moments. Bridgitte and Bob Egbert both completed their first meet, with numbers in the book! Katrina PR'd her Oly Meet total from the last meet! Coach Josh PR'd his Clean and Jerk as well as his total for a Oly Meet. Coach Joe PR'd his Clean (didn't quite get the Jerk), qualified for the American Open in November and beat his previous meet total. I didn't PR any lifts yesterday, but I did qualify for the Session A-American Open in December and beat the previous State record for the C&J by 14 pounds! All in all, it was a great day to throw around some weight in singlets on a stage in a mall. Love it!

We will definitely hold our own in-house Olympic Weightlifting meet soon!

Yesterday's WOD Board:

Day 39 of the 50 day Paleo Challenge!

"It is only as we develop others that we permanently succeed."

-Harvey S. Firestone

Today's WOD:
A. 5 sets of:
Back Squat x 5 reps
Rest 2-minutes

B. "Cheyne 34"
For time:
34 Double-Unders
34 Overhead Squats (95/65 lbs.)
34 Pull-ups
34 Racked Lunges (95/65 lbs.)
34 Toes to Bar
34 Shoulder to Overhead (95/65 lbs.)
34 Double-Unders
Every 2-minutes, stop what you are doing and perform 5 Burpees.

Yesterday's WOD Board:

Day 38 of the 50-day Paleo Challenge!

"Learn to limit yourself; to content yourself with some definite work; dare to be what you are and learn to resign with a good grace all that you are not; and to believe in your own individuality."

-Henri-Frederic Amiel

Today's WOD:
A. 8 sets of:
Clean Pull + Clean

B. 3 rounds for time, of:
50 KB High Pulls
50 Double-Unders

Just a reminder: NO FREE INTRO CLASS this Saturday, October 20th. The coaching staff will be competing in the USAW 2012 Hawaii Open. Free Intro will be back in session the following week. Thanks!

Yesterday's WOD Board:

Day 37 of the 50 day Paleo Challenge!

“The struggle alone pleases us, not the victory.”

-Blaise Pascal

Above: Want to thicken your Paleo Beef Stew? Add some poi!

Today's WOD:
A. Gymnastics "Goat" Session

B. For time:
1600m Run
Rest 3-minutes
1200m Run
Rest 2-minutes
800m Run
Rest 1-minute
400m Run

Just a reminder: NO FREE INTRO CLASS this Saturday, October 20th. The coaching staff will be competing in the USAW 2012 Hawaii Open. Free Intro will be back in session the following week. Thanks!

Next Elements Program begins on Monday, October 22nd: RESERVE YOUR SPOT TODAY!

For all NEW athletes, successful completion of the Elements program is required in order to participate in our regular CrossFit classes. Group Elements classes occur on Mondays, Tuesdays, and Thursdays at either 7:30am (with Coach Joe) or 7:15pm (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 6 weeks. Sign-up for the October 22nd Elements Program by emailing info@808crossfit.com with the subject line: AM or PM (choose one) Elements Program. Spaces are limited and we've already got a bunch signed up!

We also offer Private and Shared Private Elements for your convenience. Besides the benefit of more personal coaching, you also have more flexibility in scheduling Private and Shared Private Elements. If you are an experienced CrossFitter or have completed an Elements-like program at another CrossFit Affiliate please contact us for your options.

Yesterday's WOD Board:

Day 36 of the 50-day Paleo Challenge!

"Whoever you are, whatever your dream, you have to be strong in your head and strong in your heart. Be strong. There's no quitting in the person who wants it bad enough."

-Carly Patterson

Today's WOD:
A. 5 sets of:
3-position Snatch @ 5 lbs. heavier than last week.

B. See April 9, 2012.
In 10-minutes, complete:
30 Overhead Squats (135/95 lbs.)
In remaining time, AMRAP of:
7 Burpees
7 Pull-ups

We like FREE!
Here's an email I recieved from Dr. Doug Willen, a chiropractor and CrossFit member in NYC, at CrossFit Hells Kitchen: Wanted to let you know that my book, Quantum Paleo, will be available for free on the Amazon Kindle store this week for 5 days only. It can be downloaded into any iPad, laptop or smart phone. Iphones and Ipads have free Kindle apps that enable the device to read any Kindle books.

Quantum Paleo, also comes in paperback and hardcover, but only the digital version is free this week.

It will be free from OCT. 17 - 21st for 5 days in the Kindle store only: click the link to Amazon store.

Yesterday's WOD Board:

Day 35 of the 50 day Paleo Challenge!

“As long as I keep being me, as long as I keep staying true to myself and who I am, it doesn’t matter how many jobs I get or don’t get. What matters is that I am living in my truth and the people who need me will find me. And I will find the people I need.”

-Jennifer Pastiloff

Today's WOD:
A. 5 sets of:
3-position Clean + Jerk

B. 5 rounds of:
20 KB Swings (70/53 lbs.)
10 Push Press (115/75 lbs.)
Rest 2-minutes

Next Elements Program begins on Monday, October 22nd: RESERVE YOUR SPOT TODAY!

For all NEW athletes, successful completion of the Elements program is required in order to participate in our regular CrossFit classes. Group Elements classes occur on Mondays, Tuesdays, and Thursdays at either 7:30am (with Coach Joe) or 7:15pm (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 6 weeks. Sign-up for the October 22nd Elements Program by emailing info@808crossfit.com with the subject line: AM or PM (choose one) Elements Program. Spaces are limited and we've already got a bunch signed up!

We also offer Private and Shared Private Elements for your convenience. Besides the benefit of more personal coaching, you also have more flexibility in scheduling Private and Shared Private Elements. If you are an experienced CrossFitter or have completed an Elements-like program at another CrossFit Affiliate please contact us for your options.

Saturday's WOD Board:

Day 33 of the 50 day Paleo Challenge!

"Once we discover how to appreciate the timeless values in our daily experiences, we can enjoy the best things in life."

-Harry Hepner

Today's WOD:
A. 15-minute Gymnastics "Goat" Session.

B. In honor of the CrossFit Invitational between Team USA and Team Europe.
In teams of 3, complete the following for time:

75 Handstand Push-ups
75 Chest to Bar Pull-ups
75 Front squat (155/105 lbs.)
75 Kettlebell swings (70/53 lbs.)

Once the event starts, the kettlebell may not touch the floor. 

Next Elements Program begins on Monday, October 22nd: RESERVE YOUR SPOT TODAY!

For all NEW athletes, successful completion of the Elements program is required in order to participate in our regular CrossFit classes. Group Elements classes occur on Mondays, Tuesdays, and Thursdays at either 7:30am (with Coach Joe) or 7:15pm (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 6 weeks. Sign-up for the October 22nd Elements Program by emailing info@808crossfit.com with the subject line: AM or PM (choose one) Elements Program. Spaces are limited and we've already got a bunch signed up!

We also offer Private and Shared Private Elements for your convenience. Besides the benefit of more personal coaching, you also have more flexibility in scheduling Private and Shared Private Elements. If you are an experienced CrossFitter or have completed an Elements-like program at another CrossFit Affiliate please contact us for your options.

Yesterday's WOD Board:

Day 32 of the 50 day Paleo Challenge!

"Life is not the way it is supposed to be. It is the way it is. The way you cope with it is what makes the difference."

-Virginia Satir

Today's WOD:
A. 5 sets of:
Back Squat x 5 reps at 70% of your 1-RM
Rest 2-3 minutes

B. 3 rounds for time, of:
10 Squat Clean (135/95 lbs.)
20 Regional-Style Box Jumps (24")

C. 10-minutes of stretching/mobility.

Yesterday's WOD Board:

Day 31 of the 50 day Paleo Challenge!

“Overcome the notion that you must be regular. It robs you of the chance to be extraordinary.”

-Uta Hagen

Today's WOD:
A. Gymnastics Skills Set:
Double Unders
L-sit Hold
Pistols

B. In 12 minutes complete:
100 Double-Unders (buy-in)
Then, AMRAP of:
7 Deadlifts (275/185#)
25 Burpees

Next Elements Program begins on Monday, October 22nd: RESERVE YOUR SPOT TODAY!

For all NEW athletes, successful completion of the Elements program is required in order to participate in our regular CrossFit classes. Group Elements classes occur on Mondays, Tuesdays, and Thursdays at either 7:30am (with Coach Joe) or 7:15pm (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 6 weeks. Sign-up for the October 22nd Elements Program by emailing info@808crossfit.com with the subject line: AM or PM (choose one) Elements Program. Spaces are limited and we've already got a bunch signed up!

We also offer Private and Shared Private Elements for your convenience. Besides the benefit of more personal coaching, you also have more flexibility in scheduling Private and Shared Private Elements. If you are an experienced CrossFitter or have completed an Elements-like program at another CrossFit Affiliate please contact us for your options.

Yesterday's WOD Board:

Day 30 of the 50 day Paleo Challenge!

"Excellence is never an accident; it is the result of high intention, sincere effort, intelligent direction, skillful execution and the vision to see obstacles as opportunities."

-Anonymous

Above: Linzy's meal of enchilada chicken (this turned out so good and really easy) from paleomg.com! Yum!

Today's WOD:
A. 20-minutes to establish a 1 RM Jerk.

B. For time:
50 C2B Pull-ups
50 Push-ups
50 Clean and Jerks (95/65)

50-day Paleo Challengers: Wanting to put on weight, but seem to be losing?

Lately, I've been asked a few too many times about how to stop too much weight-loss for those trying to put on good weight. My best answer: EAT, then EAT MORE. Bottom line is if the CALORIES IN are less than the CALORIES OUT, you are going to lose weight. So, intake more calories CONSISTENTLY, not just one day out of the week, but a little more food at every meal. Or, eat more meals in the day. I know for a fact, I eat more than a few of you who have asked me about gaining weight. I weigh 125 lbs. and am 5'3"... I should not be eating more than you, if you want to be 185 lbs. of lean muscle! This being said, if you think you are eating enough and are still losing pounds, then log everything you eat for one week and give me your log. I will look it over and make suggestions. Giving up on the Paleo Diet is not an option in your circumstance, we just need to make adjustments. 

Yesterday's WOD Board: