Happy birthday, Mary "The Champ" Schwing!

"I have learned to walk: ever since, I let myself run." 

-Friedrich Nietzsche

Above: Its not everyday you have an athlete turn 61 years old! Its not everyday you have the 60+ Master's Champion crush workouts in your gym... Oh wait! That actually does happen everyday! Thanks for always inspiring me, Mary Schwing! Your big heart and infectious smile motivates me day in and day out. Happy birthday, Mary! Hope you had an extra special one!

Today's WOD:

Day 30 of the 90-day Paleo Challenge!

35 days till the 2013 CrossFit Games Open - REGISTER NOW!

A. Three sets, not for time, of:
Chest to Bar Pull-ups x 10-12 reps
Double-Unders x 30-40 reps
L-sit Hold x 30-45 seconds (accumulate)

B. Five sets of:
Front Squat + Jerk
Rest as needed

C. Three sets of:
Ring Dips x Max Reps
Rest 30 seconds
GHD Sit-Ups x 15-20 reps
Rest 30 seconds

Yesterday's WOD Board:
Will be posted soon.

New Elements begins next week!

"The bamboo which bends is stronger than the oak which resists." 

-Japanese Proverb

Above: Coach Josh and Coach Joe had their dreams come true when we went to Mike's Gym and got coached up by the man himself, Coach B! Coach Josh even PR'd his Front Squat and his "power" Snatch!

Today's WOD:

Day 29 of the 90-day Paleo Challenge!

36 days till the 2013 CrossFit Games Open - REGISTRATION begins today!

A. Back Squat
* Set 1 = x 4 reps @ 75%
* Set 2 = x 3 reps @ 80%
* Set 3 = x 2 reps @ 85%
* Set 4 = x 1 rep @ 90%
* Set 5 = x MAX REPS @ 80-85%

B. For time:
5 Squat Clean (185/125 lbs)
10 Burpees Over the Barbell
20 Pull-Ups
4 Squat Clean (185/125 lbs)
8 Burpees Over the Barbell
16 Pull-Ups
3 Squat Clean (185/125 lbs)
6 Burpees Over the Barbell
12 Pull-Ups
2 Squat Clean (185/125 lbs)
4 Burpees Over the Barbell
8 Pull-Ups
1 Squat Clean (185/125 lbs)
2 Burpees Over the Barbell
4 Pull-Ups

Next GROUP Elements Program begins Monday, February 4, 2013!

For any NEW or interested athletes, successful completion of the Elements program is required in order to participate in our regular CrossFit classes. 

We offer 2 class times for Group Elements: 

7:30am on Monday, Wednesday, and Thursday with Coach Joe

7:15pm on Monday, Tuesday, and (Friday) Thursdays 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. 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:
Will be posted soon.

"I am building a fire, and everyday I train, I add more fuel. At just the right moment, I light the match." 

-Mia Hamm

Today's WOD:
A. 5 sets of:
Front Squat x 1 rep
Rest 2-minutes

B. Every 2 minutes, for a total of 10 minutes (five sets): 
Clean x 2 reps @ 85-95%

C. Three rounds for time of:
400 Meter Run
10 Man-Makers

Yesterday's WOD Board:

"Don't bother just to be better than your contemporaries or predecessors. Try to be better than yourself." 

-William Faulkner

Today's WOD:

A. Three sets, not for time, of:

Double-Unders x 30 reps

Toes to Bar x 10-12 reps

Regional Box Jump x 10-12 reps

B. Five sets of:

Snatch x 1.1

(rest 10 seconds between singles)

Rest 2-minutes

C. "Open WOD 11.1"

AMRAP in 10-minutes, of:

15 Power Snatch (75/55 lbs.)

30 Double-Unders

Saturday's WOD Board:

"The main ingredient of stardom is the rest of the team."

-John Wooden

Today's WOD:

Day 25 of the 90-day Paleo Challenge!

40 days till the 2013 CrossFit Games Open!

A. Back Squat
1. 5 reps
2. 3 reps
3. 1 rep
4. 5 reps
5. 3 reps
6. 1 rep
7. 5 reps
8. 3 reps
9. 1 rep
Rest as needed between sets. Go heavy here and have fun!

B. In teams of two, complete five sets each for time of:
10 Toes to Bar
20 Burpees
30 Double-Unders

Yesterday's WOD Board:

Next Group Elements begins on February 4th!

“If you can't fly then run, if you can't run then walk, if you can't walk then crawl, but whatever you do you have to keep moving forward.”

-Martin Luther King Jr.

Today's WOD:

Day 24 of the 90-day Paleo Challenge!

41 days till the 2013 CrossFit Games Open!

A. 5 sets of:
3-Position Clean
(high hang, mid thigh, floor)
Rest 2-3 minutes

B. "Helen"
3 rounds for time, of:
400m Run
21 KB Swings (53/35 lbs)
12 Pull-ups

Yesterday's WOD Board:

Omegas and other supplements - revisited!

"The Difficult is that which can be done immediately;

The Impossible is that which takes a little longer."

-George Santayana

Today's WOD:

Day 23 of the 90-day Paleo Challenge!

42 days till the 2013 CrossFit Games Open!

A. Deadlift x 3 reps
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest 3-minutes

B. Five sets of:
AMRAP in 2-minutes of:
5 Burpees over Barbell (lateral okay)
5 Hang Squat Cleans (155/105 lbs.)
Rest 2-minutes and continue where you ended in the previous set.

PM Elements Scheduling Change for today: 

Coach Josh will be leaving for a training camp in San Diego, and our assistant coach, Shay, was called into the field for training with the Army. I apologize for the inconvenience this may have caused, but I am hoping you all can make it in on Friday, January 25th at 7:15pm for a make-up class with Coach Shay. If you can't, no problem, we'll have another make-up class if needed next week when Coach Josh gets back. Please feel free to email me, Coach E, at info@808crossfit.com with any questions or concerns.

Coach Elyse's supplements: I'm reposting this because I've had more than a few athletes ask me about fish oil and how much to take over the last couple of weeks. The best part is your box carries many of the products listed below: Omega-3, Magnesium (M3), Vitamin-D, and Progenex!

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 capsules a day. Yes, you heard me right: 9-12 capsules!! 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.

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:

Important Message for PM Elements!

PM Elements Scheduling Change for tomorrow: Coach Josh will be leaving for a training camp in San Diego, and our assistant coach, Shay, was called into the field for training with the Army.

I apologize for the inconvenience this may have caused, but I am hoping you all can make it in on Friday, January 25th at 7:15pm for a make-up class with Coach Shay. If you can't, no problem, we'll have another make-up class if needed next week when Coach Josh gets back.

Please feel free to email me, Coach E, at info@808crossfit.com with any questions or concerns.

"You can't build your reputation on what you're going to do." 

-Henry Ford

Today's WOD:

Day 22 of the 90-day Paleo Challenge!

43 days till the 2013 CrossFit Games Open!

A. Three sets, not for time, of:
Double-Unders x 30-50 reps
Muscle-ups x 4-6 reps (No MU, work C2B Pull-ups)
Handstand Push-ups x 10-12 reps

B. Take 15 minutes to build to a heavy Split Jerk.

C. For time:
30 Man-Makers

Yesterday's WOD Board:

"Discipline is the refining fire by which talent becomes ability."

-Roy Smith

Today's WOD:

Day 21 of the 90-day Paleo Challenge!

44 days till the 2013 CrossFit Games Open!

A. Three sets, not for time, of:
Unbroken Bounding Box Jumps x 10-12 reps
Unbroken Alternating Pistols x 6-10 reps each leg
Unbroken Toes to Bar x 10-12 reps

B. Five sets of:
Power Clean x 1.1.1
Rest 2-3 minutes

C. 100 reps for time, of:
1-minute Row for Calories
2-minute Squat Clean (155/105 lbs.)
3-minute Wall Balls (20/14 lbs. to 10 ft.)
Shoulder to Overhead (155/105 lbs.)

Yesterday's WOD Board:

"The Difficult is that which can be done immediately;

The Impossible is that which takes a little longer."

-George Santayana

Today's WOD:

Day 20 of the 90-day Paleo Challenge!

45 days till the 2013 CrossFit Games Open!

A. Five sets of:
Snatch x 1.1.1
Rest as needed

B. For max reps:
60 seconds of Snatch (155/105 lb)
30 seconds of Pull-Ups
Rest 2 minutes and 30 seconds
60 seconds of Snatch (135/95 lb)
30 seconds of Pull-Ups
Rest 2 minutes and 30 seconds
60 seconds of Snatch (95/65 lb)
30 seconds of Pull-Ups

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

Saturday's WOD Board:

Today's WOD:

Day 18 of the 90-day Paleo Challenge!

47 days till the 2013 CrossFit Games Open!

A. Gymnastics Play Session: Take 12 minutes to practice 3 gymnastics movements of your choice.

B. Five sets of:
Front Squat x 2 reps
Rest 2 minutes

C. Five sets of:
Clean & Jerk x 1 rep
Rest 2 minutes

Yesterday's WOD Board:

"Even when you have gone as far as you can, and everything hurts, and you are staring at the specter of self-doubt, you can find a bit more strength deep inside you, if you look closely enough." 

-Hal Higdon

Today's WOD:

Day 17 of the 90-day Paleo Challenge!

48 days till the 2013 CrossFit Games Open!

A. Gymnastics Play Session: Take 12 minutes to practice 3 gymnastics movements of your choice.

B. Five sets of:
Snatch x 1 rep @ 80-90%
Rest 2 minutes

C. Three sets of:
In 2:30, perform:
Row 500 Meters
Pull-Ups x Max Reps
Rest 2:30

In honor of Martin Luther King Day, Monday, January 21st, we will be following a holiday schedule: 8:30am, 10:00am, and Noon.

Yesterday's WOD Board:

"There is no effect more disproportionate to its cause than the happiness bestowed by a small compliment."

-Unknown

Today's WOD:

Day 16 of the 90-day Paleo Challenge!

49 days till the 2013 CrossFit Games Open!

A. 5 sets of:
Overhead Squat x 3 reps
Rest 2-3 minutes

B. "Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Yesterday's WOD Board:

"Don't wish it was easier; wish you were better!"

Above: Baby colt, Stallion, and Clydesdale enjoying the view from the top of Kuliouou! Thanks to Josh for the photo skills and Rome for hiking up with her iPhone!

Today's WOD:

Day 15 of the 90-day Paleo Challenge!

50 days till the 2013 CrossFit Games Open!

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

B. Deadlift
* Set 1 - 10 reps @ 45-50%
* Set 2 - 10 reps @ 50-55%
* Set 3 - 8 reps @ 65-75%
* Set 4 - 6 reps @ 75-80%
* Set 5 - 4 reps @ 80-85%
Rest 3-minutes between sets. Must use Neutral Grip.
Try to go heavier than last week.

C. Every minute on the minute for 5-minutes:
10 Shoulder to Overhead (135/95 lbs.)
20 Double-Unders

Class Scheduling Reminder - MLK Day, Monday, January 21, 2013 we will follow a Holiday Schedule: 8:30am, 10:00am, and Noon.

Yesterday's WOD Board:

"When you learn, teach, when you get, give."

-Maya Angelou

Today's WOD:

Day 14 of the 90-day Paleo Challenge!

51 days till the 2013 CrossFit Games Open!

A. Three sets, not for time, of:
15′ Rope Climbs x 1-2 ascents
L-Sit x 30 seconds
Alternating Pistols x 20 reps

B. Six sets of:
Hang Clean + Clean
Rest 2 minutes

C. 4 sets for times, of:
5 Squat Cleans (185/125 lbs.)
10 Handstand Push-Ups
15 Chest-to-Bar Pull-Ups
20 Double-Unders
Rest 3-minutes

Yesterday's WOD Board:

"You will get what you want, when you stop making excuses on why you don't have it." 

-Unknown

Above: Paleo Banana Doughnut with Dark Chocolate Coffee glaze from Paleo OMG, baked by Marsha Durbin! OMG is right! This thing was AMAZING!

Today's WOD:

Day 14 of the 90-day Paleo Challenge!

51 days till the 2013 CrossFit Games Open!

A. Four sets of:
3-Position Snatch
(high hang, mid-thigh, floor)
Rest as needed

B. Three sets of:
Snatch Pull x 3 reps @ 100-105%
Rest as needed

C. Back Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90%
* Set 5 – 3 reps @ 85%
* Set 6 – 3 reps @ 85%
(be as explosive as possible on the ascent out of the bottom of the squat)
Rest 2-3 minutes between sets

In honor of Martin Luther King Day, Monday, January 21st, we will be following a holiday schedule: 8:30am, 10:00am, and Noon.

Saturday's WOD Board:

"Motivation will always beat mere talent." 

-Norman R. Augustine

Above: Kuliouou Ridge trail run!

Today's WOD:

Day 14 of the 90-day Paleo Challenge!

51 days till the 2013 CrossFit Games Open!

In teams of three, with only one person working at any time, complete the following for time:

50 Hang Power Cleans (155/105 lbs)
100 Front Squats (155/105 lbs)
150 KB Swings (70/53 lbs.)
200 Burpees

In honor of Martin Luther King Day, Monday, January 21st, we will be following a holiday schedule: 8:30am, 10:00am, and Noon.

Yesterday's WOD Board:

"There is no effect more disproportionate to its cause than the happiness bestowed by a small compliment."

-Unknown

Today's WOD:
A. Three sets, not for time, of:
Rebounding Box Jumps x 10-12 reps
Alternating Pistols x 20 reps
Unbroken Toes to Bar x 10-12 reps

B. Deadlift
* Set 1 - 10 reps @ 45-50%
* Set 2 - 10 reps @ 50-55%
* Set 3 - 8 reps @ 65-75%
* Set 4 - 6 reps @ 75-80%
* Set 5 - 4 reps @ 80-85%
Rest 3-minutes between sets. Must use Neutral Grip.

C. Every minute on the minute, for 5-minutes:

6 Deadlifts (275/185 lbs.)

12 Chest to Bar Pull-ups

Yesterday's WOD Board:

'First say to yourself what you would be;

and then do what you have to do.'

-Epictetu

Above: Paleo honey chicken made by Sokheng!

Today's WOD:

Day 9 of the 90-day Paleo Challenge!

56 days till the 2013 CrossFit Games Open!

A. Take 12 minutes to practice 3 gymnastics skills of your choice.

B. AMRAP in 4-minutes, of:
10 Power Snatch (135/95 lbs.)
30 Double-Unders
Rest 4-minutes, then...

AMRAP in 4-minutes, of:
10 Power Snatch (115/75 lbs.)
30 Double-Unders

Rest 4-minutes, then...
100 Hand Release Push-ups for time.

Yesterday's WOD Board:

"We all have dreams, in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline and effort."

-Jesse Owens

Today's WOD:

Day 8 of the 90-day Paleo Challenge!

57 days till the 2013 CrossFit Games Open!

A. Three sets of:

Jerk Balance x 3 reps

Rest as needed

B. 15-minutes to build a heavy Split Jerk.

C. 4 sets of:

500m Row or 400m Run

Rest 3 minutes

**30 burpee penalty for every set that deviates +5 sec. from the fastest set.**

Yesterday's WOD Board:

"The moment one gives close attention to any thing, even a blade of grass it becomes a mysterious, awesome, indescribably magnificent world in itself." 

-Henry Miller

Today's WOD:

Day 7 of the 90-day Paleo Challenge!

58 days till the 2013 CrossFit Games Open!

A. Three sets, not for time, of:

15′ Rope Climb x 1-2 ascents

Strict Handstand Push-Ups x 6-18 reps

L-Sit x 30 seconds

B. Five sets of:

Halting Clean Deadlift + Hang Clean + Clean

Rest as needed

C. Three rounds for time of:

30 Kettlebell Swings (24/16 kg)

20 Wall Ball Shots (30/20 lb)

10 Toes to Bar

Yesterday's WOD Board:

"What you leave behind is not what is engraved in stone monuments, but what is woven into the lives of others."

-Pericles

Today's WOD:

Day 6 of the 90-day Paleo Challenge!

59 days till the 2013 CrossFit Games Open!

A. Four sets of:

3-Position Snatch

Rest 2-3 minutes

B. Three sets of:

Halting Snatch Deadlift + Snatch Pull

Rest as needed

C. Back Squats

* Set 1 – 5 reps @ 60% of 1-RM Back Squat

* Set 2 – 3 reps @ 70%

* Set 3 – 2 reps @ 80%

* Set 4 – 1 rep @ 90%

* Set 5 – 1 rep @ 90-95%

* Set 6 – Max reps @ 85%

Rest 2-3 minutes between sets

Saturday's WOD Board:

"You only get out of life what you put into it." 

-Ethel Merman

Today's WOD:

Day 4 of the 90-day Paleo Challenge!

61 days till the 2013 CrossFit Games Open!

A. Three sets, not for time, of:
Chest to Bar Pull-ups x 10-12 reps
Double-Unders x 30-40 reps
L-sit Hold x 30-45 seconds

B. In teams of two, with only one person working at a time, complete:
1200m Relay w/ Med Ball (20/14 lb - in 200m Legs)
50 Man-Makers
100 Kettlebell Swings (53/35 lbs.)
150 Wall Balls (20/14 lbs. to 10 ft.)
200 Double-Unders

Yesterday's WOD Board:

"On the mountains of truth you can never climb in vain: either you will reach a point higher up today, or you will be training your powers so that you will be able to climb higher tomorrow."

-Friedrich Nietzsche

Today's WOD:
Day 3 of the 90-day Paleo Challenge!
62 days till the 2013 CrossFit Games Open!
A. Take 15 minutes to build a heavy Snatch.

B. Take 15-minutes to build a heavy Clean & Jerk.

C. 3 sets of:
Front Squat x 2 reps
Rest as needed

Yesterday's WOD Board:

PM Group Elements officially FULL!

"Every man is the builder of a temple, called his body." 

-Henry David Thoreau

Today's WOD:
A. Gymnastics "Goat" Session:
Take 12-minutes to practice three gymnastics skills of your choice.

B. Two rounds for time of:
Run 800 meters
30 Pull-ups
30 Front squat (115/75 lbs.)
30 Toes-to-bar
30 Power Clean (115/75 lbs.)

PM Class FULL; AM Class has a few more spots - SIGN UP TODAY!

Do you have a New Year's Resolution to live a better life? Start your CrossFit journey at one of the best affiliate in the state and get a jump start on improving your health and fitness!

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 (FULL - 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, January 7, 2013. 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 (PM-FULL) 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:

"On the mountains of truth you can never climb in vain: either you will reach a point higher up today, or you will be training your powers so that you will be able to climb higher tomorrow."

-Friedrich Nietzsche

Today's WOD:

A. Five 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.

B. 3 sets of:

Row 1000 meters

Rest 4-minutes

**30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.**

Monday's WOD Board: