USAW American Open 2012

"In order to succeed, you must first be willing to fail."

-Anonymous

Today's WOD:
A. Take 15 minutes to build to today’s 1-RM Snatch

B. Take 15 minutes to build to today’s 1-RM Clean

C. 4 sets of:
Front Squat x 1 rep (heavy)
Rest 2 minutes

Yesterday's WOD Board:

Today's WOD:

A. Three sets, not for time, of:
Chest to Bar Pull-ups x 10-12 reps
Double-Unders x 30 reps
L-sit Hold x 30 seconds (accumulate)

B. AMRAP in 15-minutes, of:
10 Burpees
15 Wall Balls (20/14 lbs. to 10 ft.)
20 Regional Style Box Jumps (24"/20")

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

Yesterday's WOD Board:
Will be posted when I get back.

Today's WOD:
A. Four sets of:
Jerk Balance Practice x 3 reps (climb in weight)
Rest 2-minutes

B. Six sets of:
Split Jerk x 1 rep @ 80-90%
Rest as needed

C. Every minute on the minute for 12-minutes:
2 Unbroken Touch & Go Power Cleans
2 Muscle-ups or 5 Ring Dips

Yesterday's WOD Board:

"Life isn’t about finding yourself. Life is about creating yourself." 

-George Bernard Shaw

Today's WOD:
A. Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 1 rep @ 95%
* Set 5 – 1 rep @ 100%
* Set 6 – 2 reps @ 95%
Rest 3 minutes between sets.

B. Every minute, on the minute for 20-minutes:
4 Power Snatches
8 Kettlebell Swings (70/53 lbs.)

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

Attention CrossFit 808 Keikis and Parents: No KEIKI (kids) Class on Thursday, November 29th and Tuesday, December 4th. Coach Elyse will be competing in California this weekend. We will however have the Saturday Keiki Class with Coach Shay!


Yesterday's WOD Board:

No Keiki Class on Thursday and next week Tuesday!

"Treat people as if they were what they ought to be, and you help them to become what they are capable of being."

-Johann Wolfgang von Goethe

Above: Our AM Group Elements is underway with Coach Joe!

Today's WOD:
A. Four sets of:
Clean x 1.1.1.1
Rest 3-4 minutes between sets

B. "Open WOD 12.5"
AMRAP in 7-minutes, of:
3 Thrusters (100/65 lbs.)
3 Chest to bar Pull-ups
6 Thrusters (100/65 lbs.)
6 Chest to bar Pull-ups
9 Thrusters (100/65 lbs.)
9 Chest to bar Pull-ups
12 Thrusters (100/65 lbs.)
12 Chest to bar Pull-ups
15 Thrusters (100/65 lbs.)
15 Chest to bar Pull-ups
18 Thrusters (100/65 lbs.)
18 Chest to bar Pull-ups
21 Thrusters (100/65 lbs.)
21 Chest to bar Pull-ups...

If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Attention CrossFit 808 Keikis and Parents: No KEIKI (kids) Class on Thursday, November 29th and Tuesday, December 4th. Coach Elyse will be competing in California this weekend. We will however have the Saturday Keiki Class with Coach Shay!

Saturday's WOD Board:

CrossFit Allstar in the house!

“Consult not your fears, but your hopes and your dreams.”

-Pope John XXIII

Above: KC Stallsmith owner of CrossFit Allstar in the Big Island brought her family to Oahu for Thanksgiving and got a WOD in at our box! Thanks for stopping by!

Today's WOD:
A. Take 10-minutes to build to a heavy-ish deadlift in 4-5 sets.

B. 6 rounds for time:
12 Deadlifts (245/165 lbs.)
16 Pull-ups
400m Run

Yesterday's WOD Board:

"Not what we say about our blessings, but how we use them, is the true measure of our thanksgiving." 

-W.T. Purkiser

Today's WOD:
A. Every two minutes, for a total of 20 minutes, complete:
Snatch x 1 rep

B. Front Squat
* Set 1 – 3 reps @ 75%
* Set 2 – 2 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 1 rep @ 95%
* Set 5 – 1 rep @ 95-100%
* Set 6 – 1 rep @ 95-105%
* Set 7 – 2-3 reps @ 90%
Rest 2-3 minutes between sets

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

Wednesday's WOD Board:

Happy Thanksgiving!

"Give thanks for a little and you will find a lot."

-Hausa of Nigeria

Today's WOD:
A. Back Squat

B. "Open WOD 12.4"
AMRAP in 12-minutes of:
150 Wall Balls (20/14 lbs. to 10/9 ft.)
90 Double-Unders
30 Muscle-ups

A very thankful Thanksgiving!

Wishing all of you a wonderful rest day and an even better Thanksgiving! Thank you to everyone who has been apart and still apart of the CrossFit 808 ohana - I couldn't have hand picked a better group to represent us. CrossFit 808 is a second home and a second family to all of its members, so always remember you have two families who love and care for you. 

Big shout out to the coaches of CrossFit 808: Josh, Joe, John, Mike, Kyla, and Cheyne. You guys are the heart and soul of this box. This box could not function without you six. The quality and compassion you all provide is the reason our members are so successful. I am so grateful for each and every one of you!

Thank you to my dad for all the behind the scenes work he does. You may or may not know this, but my dad is the guy that quietly comes into the gym restocks the water, paper towels, and toilet paper. He also cleans everything from the walls to the mirrors and showers upstairs. When I'm too tired from the week to mop the gym floor, he's the guy that fills and does it. I am to say the least, spoiled by my father, but not ungrateful. He has been behind me from day one on this dream of mine to open a CrossFit Affiliate, and I am so thankful.

To my coach and mentor, CJ Martin (owner of CrossFit Invictus): thank you for taking me under your wing and developing me into the athlete I am today. Over the past year, I have crushed PRs in movements I never thought possible. I am so thankful I am one of your athletes and look forward to the very bright future.

I hope everyone has an awesome Thanksgiving Day! We'll see you at the box tomorrow to work off everything non-Paleo you consume!

Next Elements Program begins Monday, November 26, 2012! Sign-up today, space is limited!

For any NEW or interested 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 begins Monday, November 26, 2012. Spaces are limited to 10 athletes each session, so don't wait because they fill up fast! To reserve a spot in the next program, please email info@808crossfit.com with the SUBJECT LINE: AM/PM (choose one) Elements Program.

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.

Thanksgiving Holiday Schedule:

In honor of Thanksgiving, we will be CLOSED on Thursday, November 22nd. 

Holiday Schedule on Black Friday, November 23rd: 9am, 10am, and 11am only!

Normal Class Schedule on Saturday, November 24th: 9am and 10am.

Yesterday's WOD Board:

“At the center of your being you have the answer; you know who you are and you know what you want.”

-Lao Tzu

Today's WOD:
A. Every 2-minutes on the minute, for 20-minutes, perform:
Clean x 1 rep
(Build the load over the course of the 10-attempts.)

B. For time:
2 rounds of:
6 Power Cleans (155/105 lbs.)
6 Handstand Push-ups

2 rounds of:
6 Power Cleans (155/105 lbs.)
12 Ring Dips

2 rounds of:
6 Power Cleans (155/105 lbs.)
24 Hand Release Push-ups

Next Elements Program begins Monday, November 26, 2012! Sign-up today, space is limited!

For any NEW or interested 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 begins Monday, November 26, 2012. Spaces are limited to 10 athletes each session, so don't wait because they fill up fast! To reserve a spot in the next program, please email info@808crossfit.com with the SUBJECT LINE: AM/PM (choose one) Elements Program.

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.

Thanksgiving Holiday Schedule:

In honor of Thanksgiving, we will be CLOSED on Thursday, November 22nd. 

Holiday Schedule on Black Friday, November 23rd: 9am, 10am, and 11am only!

Normal Class Schedule on Saturday, November 24th: 9am and 10am.

Yesterday's WOD Board: 

"Challenge yourself everyday to do better and be better. Remember, growth starts with a decision to move beyond your present circumstances."

-Robert Tew

Today's WOD:
A. 15-minutes to establish a 10-rep max Overhead Squat. (Yes, you must complete all 10-reps before lowering the barbell for a successful load.)

B. 3 sets of:
Snatch x 1 rep at 75-85% of 1-RM
Rest as needed

C. 2 sets each for time, of:
1000m Row
Rest 5-minutes

Yesterday's WOD Board:
Will be posted soon.

“If you are going to achieve excellence in big things, you develop the habit in little matters. Excellence is not an exception, it is a prevailing attitude.”

-Charles R. Swindoll

Today's WOD:
For time:
100 Burpees
1600m Run
80 Squats
800m Run
60 Pull-ups
600m Run
40 GHD Sit-ups
400m Run
20 Handstand Push-ups
200m Run

Next Elements Program begins Monday, November 26, 2012! Sign-up today, space is limited!

For any NEW or interested 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 begins Monday, November 26, 2012. Spaces are limited to 10 athletes each session, so don't wait because they fill up fast! To reserve a spot in the next program, please email info@808crossfit.com with the SUBJECT LINE: AM/PM (choose one) Elements Program.

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.

Thanksgiving Holiday Schedule:
In honor of Thanksgiving, we will be CLOSED on Thursday, November 22nd. 
Holiday Schedule on Black Friday, November 23rd: 9am, 10am, and 11am only!
Normal Class Schedule on Saturday, November 24th: 9am and 10am.

Yesterday's WOD Board:
Will be posted soon.

Next Elements Program begins Monday, November 26th! Sign-up TODAY!

"Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy."

-Norman Vincent Peale

Today's WOD:
A. 15-minutes to establish a 1 RM Clean & Jerk
(let feel dictate how heavy you go today – doesn’t need to be a PR, but if it feels good, let it happen)

B. As many rounds as possible in 12-minutes, with a partner and one barbell:
1 Squat Clean Thruster (165/110 lbs.)
2 Squat Clean Thrusters
3 Squat Clean Thrusters

One athlete works while the other rests. One round consists of: Partner A doing 1-rep, then Partner B doing 1-rep, Partner A doing 2-reps, then Partner B doing 2 reps, Partner A doing 3-reps, then Partner B doing 3-reps. Continue doing the sequence 1, 2, 3 until time runs out. Partial rounds count.

Next Elements Program begins Monday, November 26, 2012! Sign-up today, space is limited!

For any NEW or interested 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 begins Monday, November 26, 2012. Spaces are limited to 10 athletes each session, so don't wait because they fill up fast! To reserve a spot in the next program, please email info@808crossfit.com with the SUBJECT LINE: AM/PM (choose one) Elements Program.

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:

You getting your Omega-3 and Vitamin-D?

"The final proof of greatness lies in being able to endure criticism without resentment."

-Elbert Hubbard

Above: Are you taking the right supplements? Are you taking your supplements  daily/consistently? Below I go over the supplements I take on the daily basis. By the way, our PURE PHARMA Omega-3 and Vitamin-D are dwindling in supply, in fact what I have out on display right now is all we've got left! Come and get it!

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

B. "Open WOD 12.3"
AMRAP in 18-minutes, of:
15 Box Jumps (24/20")
12 Push Press (115/75 lbs.)
9 Toes to Bar

Coach Elyse's supplements:

Alright, the moment you've all been waiting for - the day I spill all my supplemental secrets! Well, to be completely honest, there's nothing here that's outrageous (at least in my opinion). I'm not suggesting you follow the exact same protocol, but this does give you a baseline to work off of! I just recently purchased the book, "Practical Paleo," and the author of that book includes a very very helpful packet about supplementation for different needs. When I matched my supplements up with her list, I was pretty close to the "athletic performance" supplementation. Alright, here goes:

Pure Pharma Omega-3: I take anywhere from 9-12 a day. At the very least, I take 3 a meal (and eat 3 meals a day). This is my favorite supplement by far. I am a big believer in Omega-3 and a good brand of Omega-3 for that matter.

Pure Pharma Vitamin D: I take this once a day before bed, most times 2 capsules.

Glucosamine: I take 2 (as suggested on the label). I use the cheaper Kirkland (Costco) Brand, extra strength with MSM. "Lubes my joints." Otherwise, my knees crack like an old attic floor.

Pure Pharma Magnesium: I take 3 capsules (as suggested on the label) right before bed. Magnesium is essential for normal muscle function and plays a central role in the conversion of carbohydrates into energy, but is at the same time expelled from muscles during exercise (from Pure Pharma's website). My true test of this product came when I ran out and went a month without it. I had nights where I'd wake up cramping, which never seems to happen as long as I get my magnesium. I tried natural calm, but I'm not at all a fan of the taste. We will be ordering Pure Pharma's Magnesium in our next order, so you guys will have access to this AWESOME product.

Vitamin E: I take one capsule of the Kirkland Brand daily.

Branched Chain Amino Acids (BCAAs): I drink this pre-workout as well as during a workout, especially strength workouts! There are a variety of claims associated with BCAAs including increased lean muscle mass, improved recovery time, and increased strength. I use the brand Modern (made by USP Labs). This product is sold at GNC. Calvin Sun, coach at CrossFit Invictus, breaksdown the whole BCAA debate in an awesome write-up: http://www.crossfitinvictus.com/coaches/should-you-be-taking-branched-chain-amino-acids/.

Progenex Recovery: This is my go to post-workout protein shake! The days I forget to drink it, I pay for the following day. I love Progenex because it tastes great, is low in sugar, and is made with very high quality protein. I feel recharged and ready to go the following day, and in my line of competition that is important!

Coffee: I drink about 8-12 ounces of coffee everyday. I know, I need to lose this addiction, but I love the taste of coffee and the zap of caffeine in the morning.

Yesterday's WOD Board:

Kehau is a World Champion!

"There are only two options regarding commitment, you're either in or you're out. There's no such thing as life in between."
-Anonymous

Above: Our very own, Kehau Richardson, is the world powerlifting champion for the 75 kg Open Women Raw class. She took first place this past weekend by crushing a 253.5 lb Back Squat, blasting a 132.3 lb Bench Press, and pulling a 341.7 lb Deadlift (Sumo DL style). AWESOME work girl! CrossFit 808 and your coaches could not be more proud of your amazing feat!

Today's WOD:
A. 

Three sets, not for time, of:

Muscle-Ups x 2-4 reps
Double-Unders x 30-40 reps
Toes to Bar x 10-12 reps


B. Against a 12-minute running clock, complete the following:
2000 Meter Row
Burpees Over Hurdle (lateral okay) x Max Reps

C. 3 sets of:
Max Effort Unbroken Pull-ups

Yesterday's WOD Board:
Will be posted soon.

Paleo Korean-style Short Ribs!

“We can never get a re-creation of community and heal our society without giving our citizens a sense of belonging.”

-Hunter Campbell "Patch" Adams

Above: I was craving some Korean BBQ, but without all the sugar and MSG! So, I decided to go hunting for a good Paleo Kalbi recipe! I found a good base from Fast Paleo and made my own little tweaks to it. The result: DELICIOUS! A must do if you love Korean BBQ!

Today's WOD:
A. 5 sets of:
Power Clean + Push Jerk

B. 3 sets of:
Push Press x 3 reps

C. For time:
30 Overhead Squats (135/95 lbs.)
30 Regional Style Box Jumps (24/20")
30 Wall Balls (20/14 lbs. to 10 ft.)
30 KB Swings (70/53 lbs.)

Coach E's twist on Fast Paleo's Korean-style Short Ribs:
Ingredients:
4-6 lbs. of short ribs (I used the regular Costco short ribs, they are thicker and no bones)
1 fuji apple grated
1/2 of a kiwi grated (optional but highly recommended by Kyla)

2 teaspoons grated ginger (about 1-inch piece)

6 cloves garlic, minced or crushed

3 large green onions, cut into small pieces

6 Tablespoons wheat-free tamari or coconut aminos
1 cup club soda
juice of 1 lime
4 Tablespoons honey
2 Tablespoons sesame oil
2 Tablespoons toasted sesame seeds
1 teaspoons red pepper flakes

Directions:

1. Combine all of the ingredients in a large bowl and mix well. Note: I did not use kiwi in the above recipe, but I hear from Kyla that kiwis help tenderize the meat as well as add some awesome flavor to your short ribs. I will definitely try using half a kiwi grated next time. If you do use the kiwi, let me know how your ribs taste!
2. Place your short ribs in a container or ziplock and marinate them overnight. Ziplock bags tend to work best, I like to shake the bag every now and then to make sure all the meat is in the marinade.
3. Since I used the thicker cut short ribs, I heated my grill to medium heat and grilled them for about twelve minutes (six minutes on each side). If you're not a pro at grilling, then just keep an eye on them and make sure you cook them to about medium-well (just a hint of pink on the inside).
4. Before serving your short ribs, throw some sesame seeds and fresh green onions on top. Enjoy!

Yesterday's WOD Board:

Happy Veteran's Day!

‎"Everything you are against weakens you. Everything you are for empowers you."

-Wayne Dyer

Above: Happy Veteran's Day! Hope you have a day full of relaxation and restoration. Thank you to all those who have served and thank you those who continue to serve. We are forever grateful for all your sacrifices.

Today's WOD:
A. 3 sets of:
Snatch Pulls x 3 reps @ 100% of your 1 RM Snatch

B. Front Squats:
3-2-1-1-1

C. 3 rounds for time, of:
15 Front Squats (185/135 lbs.)
75 Double-Unders

Saturday's WOD Board:

Shay finishes 2nd at the CF Allstar Round-up!

"If we all did the things we are capable of doing we would literally astound ourselves."

-Thomas Edison

Above: Shay represented us in the Big Island today at the CrossFit Allstar Roundup! She finished second overall in the RX Women's group! So proud of her! Thank you for showing them what CrossFit 808 is all about.

Today's WOD:

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

B. 5 rounds for time, of:
400m Run
21 Deadlifts (185/125 lbs.)
See February 9, 2012.

Yesterday's WOD Board:

Baby girl Szymanek has arrived!

‎"He has a right to criticize, who has a heart to help."

-Abraham Lincoln

Above: Please welcome, Charlianne Rose Blackford Szymanek, born to Eliza and Joe Szymanek on November 7, 2012. Mom is doing awesome, she PR'd her time for labor and got this little one out in 3 pushes! Great job, Liza! And, if you're thinking what I am, you're right... Baby-girl Mason! :)

Today's WOD:
"Tommy Mac"
2 rounds for time, of:
12 Burpees
12 Thrusters (115/75 lbs.)
12 Burpees
12 Power Snatch
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Snatch
12 Burpees
12 Overhead Squats (115/75 lbs.)
**40-minute cap! No dropping the barbell!**

Holiday Schedule on Veteran's Day, Monday, November 12, 2012:
8:00am, 9:00am, and 10:00am

Yesterday's WOD Board:

Live in a vision, not circumstances.

"...you guys were living in a vision, and you weren't living in circumstances."

-Coach Chuck Pagano, Head Coach of the Indianapolis Colts

Above: Jimmy, owner of PHENOM Clothing, stopped by for a WOD yesterday. He crushed it! Thanks for visiting!

Today's WOD:

A. 5 sets of:

Back Squat x 5 reps @ 70% + 20 lbs.

Rest 2-3 minutes

B. For max score:

2-minutes: Max Reps KB Snatch (53/35 lbs.)

Then, AMRAP in 8-minutes, of:

8 Lateral Box Jumps (20")

16 Overhead Walking Lunges (45/25 lbs. plate)

24 Hand-Release Push-ups

Then, 2-minutes: Max Reps KB Snatch (53/35 lbs.)

Yesterday's WOD Board:

Raynell's 50-day PC Transformation!

"The height of your accomplishments will equal the depth of your convictions."

-Willam F. Scolavino

Today's WOD:
A. Mobility: Shoulders

B. 3 rounds for times, of:
1000m Row
50 Double-Unders
40 KB Swings (53/35 lbs.)
30 Wall Balls (20/14 lbs.)
Rest 6-minutes

Everyone should read this letter:

Coach Elyse,

Just wanted to mention a few things. I never realized how good I had it at CrossFit 808. I mean of course I knew it was a special place and that the people were great--like family, really. I was very lucky that I walked in one day and decided to join. However, when Dom and I left Hawaii, I was very hopeful that I could find something that could come close to matching what I had at 808. I was so wrong. 

I dabbled in CF in the Fort Benning, GA Area. The coaching just wasn't there. The people were not friendly. Ultimately, I stopped going because too many times, the coaches had no idea what they were talking about. On days with olympic lifts, I would yearn for you or Coach Josh or SOMEBODY to take us through the Burgener Warm-up; I don't even think they knew what that was. They would simply demo the lift and expect us to execute during the WOD. 

We have since moved to Fort Hood, TX. One of the first things I did was start scouting out a new box in the hopes that my Fort Benning experience was just an outlier. But I was wrong. The only box here is severely lacking in equipment. I wouldn't even call it a box. So, that brings me back to thoughts of just how good I had it at 808. You have something so special there. I know you will continue to improve and carry on your standard of excellence there. Just remember to foster that wonderful social aspect and demand the highest level of professionalism of your coaches and you will be miles ahead of the competition. CrossFit 808 is at the top of my list of things to do when I make it back to the islands.

Tell everyone I said hi!

Frank

Yesterday's WOD Board:

K-star in the house!

"Outstanding leaders go out of their way to boost the self-esteem of their personnel. If people believe in themselves, it's amazing what they can accomplish."

-Sam Walton

Above: Kelly Starrett, the genius behind Mobility WOD and the Movement & Mobility Trainer Course, was at the box on Saturday sharing his knowledge with us. I have been a huge fan of K-star for the past 2-years and have learned so much from his videos on MWOD. This weekend only broadened my knowledge of movement and mobility. I cannot wait to share all that we learned with you! For the month of November, we'll have Mobility Mondays and focus on different mobility drills at the start of the class. Thank you for an awesome course K-star!

Today's WOD:
A. Four sets of: 
Front Squat x 5 reps @ 75-80% of 1-RM
Rest 2 minutes between sets.

B. Eight sets of:
Clean x 2 reps
Rest 2-3 minutes

C. Three sets of:
Clean Pulls x 5 reps @ 100-105%
Rest 60 seconds

GOOD LUCK this weekend Kehau!

Kehau Richardson will be competing at the Powerlifting World Championships (IPL) in Las Vegas this weekend. We will all be routing for her as she crushes the competition. Kehau: Good luck up there! Have fun, give it your all, and remember we could not be more proud of you. Put all that hardwork into that barbell this weekend and show them that chicks from Hawaii are strong. 

Kehau has some words to share with her 808 ohana:

"I just wanted to express my gratitude for 808. Being a part of 808 has really changed my life for the better. Not only has it changed my view of health, diet, and exercise, it has given me a place that I can feel at home. The people are what make a place home. Walking into the box brightens any cloudy day.

Coach E is such an inspiration! It is really awesome to have a great role model and to have someone you can strive to be like. Someone relatable and down to earth, generous, always looking at the best of someone’s abilities, and believing in people when they don’t believe in themselves. Coach E sees the greatness in you and helps you to maximize your potential. I remember a 6am class (Aug 2011) where I was the only athlete that showed up. Just me and coach E…boy did the fear set in real quick! But she saw something in me that I didn’t see and didn’t believe was possible. My previous deadlift at the time was 95# and she wanted me to lift 185#. What?! She believed in me when I didn’t believe in myself. That WOD is embedded in my memory.

Having coaches that inspire you, encourage you, and believe in you are elements that are needed to help get you to be the person that you never thought could be possible. All the coaches are awesome! Thank you to Coach Josh and Coach Joe for encouraging me to pursue my strength abilities. They are always willing to give their support and advice on how to be better. They just love what they do. Coach John is just plain awesomeness! He is the glue, heart, and soul behind the Tuesday & Thursday 6am class. 6 am-ers rock! We may walk in looking like a bunch of zombies but Coach John is there making sure we put in work, efficient work, and at the same time making sure we feel like family.

There are no words that can be said about how much I love the feeling of WODing next to amazing athletes. Whether it is a morning WOD or afternoon WOD, you all are such amazing people. It’s a great feeling when you walk into a room knowing you are around people who have a common goal, a focus, motivation, heart, zeal, and passion. Even on the worst of days…we still show up.

Discovering the sport of power lifting is definitely something I never thought I would be doing. Power lifting is personal. It’s just you and the bar, no one else. It’s a mind game. I never had experienced how much I can be my worst enemy. Needing to overcome myself first before I can overcome the bar is a challenge. I thought that if you put weight on a bar, give me a number, I’ll move it. But as soon as my mind starts playing tricks on me, the weight that I have been moving for months seem like a ton! The battle field of the mind is intense. Having the opportunity to maximize my potential at a World Championship level is mind boggling! I wanted to just express how grateful I am to you all and that I appreciate where my roots where planted and still continue to grow. Thank you 808! Vegas here I come! Chheeeehhooooo!"

Yesterday's WOD Board:

Lee's 50-day PC Transformation!

"Man never made any material as resilient as the human spirit."
-Bernie Williams

Above: I love love love bragging about Lee and her health and fitness accomplishments here at CrossFit 808. She is the perfect example of what determination and consistency can do for someone. I always say that it really doesn't matter what shape you come to us in, we'll give it our best effort to make you better. Lee, made that easy for us, because of her work ethic and positive attitude. When she decided she was going to give the Paleo Diet a shot, I knew she'd find so many changes. She is now a believer in the Paleo lifestyle and has motivated others to do the same. I am so proud of you, Lee. You look great, I know you feel great, now its your turn to spread the knowledge and motivate others!

Today's WOD:
A. Mobility Focus: Hips

B. 5 sets of:
Hang Power Snatch x 3 reps
Rest 2-3 minutes

C. "Open WOD 12.2"
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (75/45 lbs.)
30 Snatch (135/75 lbs.)
30 Snatch (165/100 lbs.)
As many reps as possible Snatch (210/120 lbs.)
See Thursday, March 1, 2012.

Ryan Scott's 50-day PC Transformation!

“You only live once, but if you do it right, once is enough.” 

-Mae West

Above: Can you tell which is his before and which is his after? Amazing transformation for a guy who already looked pretty good before the Paleo Diet took over. I bet his insides are saw just as much change as his outside. Big shout out to Sarah Scott, the chef of the house, for whipping up some awesome meals! Go TEAM SCOTT!

Today's WOD:
No Saturday Morning Classes - Box closed for K-Star Cert!

BEACH WORKOUT - in soft sand
Six rounds 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. If you don't have a KB, then do 25 Burpees!

Important Reminder: The box will be CLOSED TODAY (Saturday, November 3rd) for Kelly Starrett's Mobility Certification. If you registered for the Cert, we'll see you at the box at 9:00am. Please park on the street as there will be limited space in the lot reserved for K-star and my staff. Thanks!

808 BARBELL CLUB STARTS TOMORROW: Sunday, November 4th from Noon - 1:15pm!

Tomorrow we will kick off the first session of the Barbell Club at 808. If you are interested, this is your chance to participate in the session with no obligation. If you like what you did and want to continue for the next 3 months, then sign-up at the end of the session.

The Barbell Club at CrossFit 808 is a great way to develop your Olympic Weightlifting (i.e. the Snatch and the Clean & Jerk) through technique work, strength work, and mobility drills. Or, as Coach Joe says, “Just a fun 75 minutes to throw some weight around.”

The 808 Barbell Club will meet on Sundays from 12:00-1:15pm. Workouts at the Barbell Club will be solely focused on improving your Snatch and Clean & Jerk with programming for three different levels of experience: Competition, Performance, and Beginner. A typical day could include anything from the 3-position Snatch and/or the 3-position Clean & Jerk, other Snatch and/or Clean & Jerk complexes, 20 minutes to find a 1 RM Snatch and Clean & Jerk, etc.

All are welcome at our Barbell Club, from novices to seasoned competitors! You do not need to be breaking national records to take advantage of this special club! You will be coached by some of CrossFit 808's finest weightlifting coaches and will enjoy the camaraderie that comes with lifting in a group setting. If you haven't emailed me with your interest yet, please RSVP for Sunday: elyse@808crossfit.com. If you are not a member at CrossFit 808, but would like to participate in the Barbell Club, please email josh@808crossfit.com.

Yesterday's WOD Board: