Today's WOD Board:

Yesterday's WOD Board:

Return the Parking Passes!

ATTENTION: We are missing two parking passes, which means they went home with you! If so, BRING THEM BACK TO THE BOX ASAP! Remember you must return the passes before you leave.

13.4 in Class today!

"The craving for equality can express itself either as a desire to pull everyone down to our own level or as a desire to raise ourselves up along with everyone else."

-Friedrich Nietzsche

Above: Couldn't be more proud of Steve Olson and his 13.3 effort! He grabbed 8 muscle-ups after crushing the 150 Wall Balls and 90 Double-Unders! Awesome job! Special thanks to Joy Barker for these amazing pictures!

Today's WOD:

A. 15-minutes to practice 2-4 gymnastics skills of your choice.

B. 10-minutes to build a heavy-ish Power Clean & Jerk.

C. Open WOD 13.4
3 Clean & Jerks (135/95 lb; 60+Masters-115/65 lb)
3 Toes to Bar
6 Clean & Jerks
6 Toes to Bar
9 Clean & Jerks
9 Toes to Bar
12 Clean & Jerks
12 Toes to Bar
15 Clean & Jerks
15 Toes to Bar
This is a timed workout. If you complete the round of 15, go on to 18. If you complete 18, go on to 21, etc.

Scheduling Reminder: We will be following a modified schedule tomorrow, Good Friday, March 29th - 8:30am, 10:00am, and Noon classes ONLY.

Open Workout 13.4!

The second to last Open Workout is upon us! Like last week, we will be doing the Open Workout during our regular group classes today, Thursday. We will also hold our Saturday Night Open event at 4:30pm on Saturday. Please make sure you SIGN-UP for validation. Sign-up sheet can be found on the cubbyhole counter at the box.

• Thursday Class - We will hit the "Open Workout for the Week" on Thursdays as the WOD for all classes. If you plan on being validated during a class you must sign-up for a class time (this is only for registered athletes, all others can just attend the class). Post the class time you intend on coming to for Thursday's Open Workout on the gym sign-up sheet.
• Saturday Night Open - Everyone is invited to either judge, cheer on, or participate in the Open WOD (you do not have to be registered to attend). Saturday Night Lights will begin at 4:00pm. Please sign-up on the weekly sign-up sheet at the box. All athletes will be assigned a heat and notified of their heat assignment upon arrival on Saturday. Please DO NOT show up before 4:00pm, the first heat will not begin till 4:30pm, so you'll have plenty of time to warm-up!
• DO NOT FORGET TO plug in your scores by SUNDAY! You must submit all scores by 5:00pm Pacific Time (so 2:00pm Hawaii Time) on respective Sundays. DO NOT wait till the last minute, because in the past CrossFit has had issues with their website, and with 100,000+ participants... I'd put the blame on you for trying to post so late!

Important Information about the next cycle of our Elements Program and Free Intro Classes: 

The next Free Intro Class aka "Bring a Friend Day" will be Saturday, April 13th at 11:00am! The next Group Elements will start the following week. AM classes occur at 7:30am on Monday, Wednesday, and Thursday (with Coach Joe) or PM classes occur at 7:15pm on Wednesday and Thursday as well as 8:00am on Saturday (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 next AM begins Monday, April 15, 2013. The next PM begins Wednesday, April 17, 2013. Please email info@808crossfit.com with the subject line, "AM/PM (choose one) Elements Program," to reserve your spot (spaces are limited).

Yesterday's WOD Board:
Will be posted soon.

Open Workout 13.4 has been announced!

“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

Today's WOD:
A. For time:
Row 500 Meters
25 Burpees Over Hurdle
50 Kettlebell Swings (53/35 lb)
Rest exactly 5 minutes, then . . .

B. For time:
Row 1000 Meters
20 Burpees Over the Hurdle
40 Kettlebell Swings (53/35 lb)
Rest exactly 5 minutes, then . . . 

C. For time:
Row 2000 Meters
15 Burpees Over the Hurdle
30 Kettlebell Swings (53/35 lb)

Open Workout 13.4 has been announced!

A couple of tips for 13.4:

• Range of Motion for the Clean & Jerk - The barbell MUST make contact with the shoulders, such that the lift is in two distinct phases, the clean, and then the jerk. The movement finishes with the elbow, shoulder, hips and knees fully extended, and the bar directly over the body with the feet in line.
• Range of Motion for the Toes to Bar - Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.
• The second time is a charm - Most of you will recover quickly from this workout. As long as your hands don't tear on the toes to bar, you should be able to repeat this workout. I think this is a workout that many of you will realize after your first attempt that you can grab a few more reps in a second effort. If those reps are worth it, do it.

Yesterday's WOD Board:

"When we are no longer able to change a situation, we are challenged to change ourselves."

-Viktor Frankl

Today's WOD:
A. 3 rounds, not for time, of:
Handstand Push-ups x 5-15 reps
(Adjust the defiict based on efficiency.)
Chest to Bar Pull-ups x 10-12 reps
L-sit Hold x 30-40 seconds

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

C. Complete as many rounds and reps as possible in 8 minutes of:
5 Power Clean (155/105 lb)
10 Toes to Bar
15 Wall Ball Shots (20/14 lb)

Important Information about the next cycle of our Elements Program and Free Intro Classes: 

The next Free Intro Class aka "Bring a Friend Day" will be Saturday, April 13th at 11:00am! The next Group Elements will start the following week. AM classes occur at 7:30am on Monday, Wednesday, and Thursday (with Coach Joe) or PM classes occur at 7:15pm on Wednesday and Thursday as well as 8:00am on Saturday (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 next AM begins Monday, April 15, 2013. The next PM begins Wednesday, April 17, 2013. Please email info@808crossfit.com with the subject line, "AM/PM (choose one) Elements Program," to reserve your spot (spaces are limited).

Yesterday's WOD Board:

Will be posted soon.

Team CrossFit 808 needs your support!

"Shallow men believe in luck. Strong men believe in cause and effect."

-Ralph Waldo Emerson

Above: Support the Athletes 2013 with PurePharma is back and my team, CrossFit 808, is in the mix! If you live in Hawaii and want a shirt, I will be taking pre-orders up until FRIDAY, APRIL 12th! Don't miss your chance at this limited edition shirt, please email elyse@808crossfit.com with the subject line: Support Team 808! The shirts are $30 and come in both men's and women's sizing!

Today's WOD:
A. Back Squat x 1 rep
* Set 1 – 70%
* Set 2 – 80%
* Set 3 – 90%
* Set 4 – 95%
* Set 5 – 95+%
Rest as needed

B. Six sets of:
Hang Snatch + Snatch
Rest 2-minutes

C. Three rounds for time of:
5 Power Snatches (135/95 lb)
10 Overhead Squats (135/95 lb)
15 Chest to Bar Pull-ups

Scheduling Reminder - We have a normal class schedule on Kuhio Day, Tuesday, March 26th. However, in observance of "Good Friday" we will have a modified class schedule on Friday, March 29th: 8:30am, 10:00am, and Noon.

CrossFit Open Workout 13.3 in the books!

Here's a look at how 808 represented in the third workout of the 2013 CrossFit Games Open:

• Team CrossFit 808 is currently 33rd in the WORLD and 3rd in the Northern California Region with top scores coming from Coach E and Coach Joe.
• Team CrossFit 808 Plan B 45th in the Northern California Region with top scores coming from Katrina Perry and Chris Bushaw.
• For the ladies, Brandy Richardson, Kyla Evers, and Elyse Umeda are 3rd, 6th, and 12th, respectively, in the Northern California Region! Brandy and Elyse are 31st and 49th in the WORLD!
• Former 60+ Master's Champion, Mary Schwing, is currently 4th in the WORLD for her Master's division.
• Rome Stein moved up in her 45-49 Master's Division to the 39th spot!
• Kathleen Kiamos is currently 29th in the WORLD for the 50-55 Master's Division!

Saturday's WOD Board:
Will be posted soon.

Open WOD 13.3 in class today!

"A dream doesn't become reality through magic; it takes sweat, determination and hard work."

-Colin Powell

Above: Reminder about Range of Motion (ROM) in 13.3! I preach this all the time, now it will quickly become reality to you. BELOW PARALLEL is the standard, this means your HIP CREASE MUST BE BELOW YOUR KNEE! I had to NO REP a bunch of you last year and throughout the past few months. Please be mindful of the standard and meet it in this workout! You will save yourself a lot of wasted reps, especially when EVERY REP COUNTS!

Today's WOD:
A. Gymnastics Play Session
Take 15 minutes to mess around with efficiency with any gymnastics movements of your choice:
Handstand Walks, Handstand Holds, Freestanding HSPUs, Ring HSPUs, Bar Muscle-Ups, Toes to Bar, L-Sit, Rope Climbs, Pistols, Pistols with Weight Overhead, Double-Unders, etc...

B. Open WOD 13.3
AMRAP in 12-minutes, of:
150 Wall Balls (20 lbs to 10'/14 lbs to 9')
90 Double-Unders
30 Muscle-ups

This year, there will a "Special Tiebreak", so the faster you finish the Wall Balls and Double-Unders, the better your score will be if you are tied with another athlete or athletes!

From the CrossFit Games page:  In this workout, we are using a special tiebreak method. At the end of each set of exercises, time should be marked. Specifically, as soon as the 150th Wall ball is complete, time should be marked. As soon as the 90th Double-under is complete, time should be marked. The same at the 30th Muscle-up, if you get there. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at the last fully completed exercise set, whichever that may be.

For example, a male athlete finishes all the reps up to and including 10 Muscle-ups, for a total of 250 reps. This is his score. He also finished the 150th Wall ball at 7:50, and the 90th Double-under at 9:25. In this case he will enter 9:25 as his time in the tiebreak field since this was the time of completion of his final fully completed set. This athlete would be ranked above someone who got 250 reps and a tiebreak time of 10:00, but below someone with 250 reps and a tiebreak time of 9:00.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended that you set your clock to count up.

Yesterday's WOD Board:
Will be posted soon.

"You just can't beat the person who never gives up."

-Babe Ruth

Today's WOD:
A. Five sets of:
Front Squat + Jerk
Rest 2-minutes

B. Five sets of:
Split Jerk x 1 rep
Rest 2-minutes

C. Three rounds for time of:
800m Run
30 KB Swings (70/53 lbs.)

Yesterday's WOD Board:

"Difficulties mastered are opportunities won."

-Winston Churchill

Above: Joy's 13.2 photos are up for your viewing pleasure!

Today's WOD:
A. Three sets, not for time, of:
Double-Unders x 50 reps
Handstand Push-Ups x 5-15 reps
Alternating Pistols x 12-16 reps

B. Take 15-minutes to build to a heavy Snatch.

C. Four sets of:
Back Squat x 3 reps
Rest as needed

CrossFit 808 and the 2013 Open!

Like last year, we will be doing the weekly Open Workout during our regular group classes on Thursdays (6am, 8:30am, Noon, 4pm, 5pm, and 6pm). We will also hold our Saturday Night Open event at 4:30pm every Saturday.

• Thursday Class - We will hit the "Open Workout for the Week" on Thursdays as the WOD for all classes. If you plan on being validated during a class you must sign-up for a class time (this is only for registered athletes, all others can just attend the class). Post the class time you intend on coming to for Thursday's Open Workout on the gym sign-up sheet or on the designated Facebook post.
• Saturday Night Open - Everyone is invited to either judge, cheer on, or participate in the Open WOD (you do not have to be registered to attend). Saturday Night Lights will begin at 4:00pm. Please sign-up on the weekly sign-up sheet at the box or on the respective Facebook page post. All athletes will be assigned a heat and notified of their heat assignment upon arrival on Saturday. Please DO NOT show up before 4:00pm, the first heat will not begin till 4:30pm, so you'll have plenty of time to warm-up!
• DO NOT FORGET TO plug in your scores by SUNDAY! You must submit all scores by 5:00pm Pacific Time (so 2:00pm Hawaii Time) on respective Sundays. DO NOT wait till the last minute, because in the past CrossFit has had issues with their website, and with 100,000+ participants... I'd put the blame on you for trying to post so late!

Yesterday's WOD Board:

13.2 in the books!

“Life is not easy for any of us. But what of that? We must have perseverance and above all confidence in ourselves. We must believe that we are gifted for something and that this thing must be attained.”

-Marie Curie

Today's WOD:

A. Three sets, not for time, of:
Muscle-Ups x 3-8 reps
KB Push Press x 10 reps @ 1112
Butterfly Chest-to-Bar Pull-Ups x 12-15 reps

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

C. Complete as many rounds and reps as possible in 8 minutes of:
20 Wall Ball Shots (20/14 lb)
10 Toes to Bar

CrossFit Open Workout 13.2 in the books!

Here's a look at how 808 represented in the second workout of the 2013 CrossFit Games Open:

• Team CrossFit 808 is currently 37th in the WORLD and 3rd in the Northern California Region with top scores coming from Brandy Richardson and Rich Korth.
• Team CrossFit 808 Plan B moves up three spots from last week and is 42nd in the Northern California Region with top scores coming from Rome Stein and Mike Ballenger. We are climbing into that top 30, every rep counts gang!
• For the ladies, Brandy Richardson, owns the top score (377 reps) for the second week in a row in the Northern California Region and 4th in the WORLD.
• Former 60+ Master's Champion, Mary Schwing, is currently 5th in the WORLD for her Master's division with a score of 270 reps. She battled through 13.2 even though she was also battling the flu. No excuses!
• Rome Stein moved up in her 45-49 Master's Division to the 49th spot with a score of 295 reps!
• Kathleen Kiamos is currently 43rd in the WORLD for the 50-55 Master's Division with a score of 250 reps!

CUSTOM LEADERBOARD: CrossFit 808 style

Saturday's WOD Board:

SNO 13.2 Heat Assignments!

“You can't stay in your corner of the forest waiting for others to come to you. You have to go to them sometimes.”

-A. A. Milne

Today's WOD:
A. In 15-minutes, build a heavy 3-RM Deadlift.

B. Five rounds for time of:
10 Thrusters (135/95 lbs.)
15 Toes to Bar
200 Meter Run


13.2 Saturday Night Open Heat Assignments:
Heat 1 (4:30pm): Jared, John, Gary, Mary, Katrina, and Nicole
Heat 2 (4:50pm): Jason, Tyler, Zach, Joy B., Brie, and Cheyne
Heat 3 (5:10pm): Dennis, Ramsey, Daniel, Marsha, Kehau, and Brianna
Heat 4 (5:30pm): Mata, Bush, Charlie, Kathleen, Estee, and Ashley
Heat 5 (5:50pm): Matt, Ryan S., Jules, Malia, Paige, and Jackie

CrossFit 808 and the 2013 Open!

Like last year, we will be doing the weekly Open Workout during our regular group classes on Thursdays (6am, 8:30am, Noon, 4pm, 5pm, and 6pm). We will also hold our Saturday Night Open event at 4:30pm every Saturday.

• Thursday Class - We will hit the "Open Workout for the Week" on Thursdays as the WOD for all classes. If you plan on being validated during a class you must sign-up for a class time (this is only for registered athletes, all others can just attend the class). Post the class time you intend on coming to for Thursday's Open Workout on the gym sign-up sheet or on the designated Facebook post.
• Saturday Night Open - Everyone is invited to either judge, cheer on, or participate in the Open WOD (you do not have to be registered to attend). Saturday Night Lights will begin at 4:00pm. Please sign-up on the weekly sign-up sheet at the box or on the respective Facebook page post. All athletes will be assigned a heat and notified of their heat assignment upon arrival on Saturday. Please DO NOT show up before 4:00pm, the first heat will not begin till 4:30pm, so you'll have plenty of time to warm-up!
• DO NOT FORGET TO plug in your scores by SUNDAY! You must submit all scores by 5:00pm Pacific Time (so 2:00pm Hawaii Time) on respective Sundays. DO NOT wait till the last minute, because in the past CrossFit has had issues with their website, and with 100,000+ participants... I'd put the blame on you for trying to post so late!

Important Information about the next cycle of our Elements Program and Free Intro Classes: 

The next Free Intro Class aka "Bring a Friend Day" will be Saturday, April 13th at 11:00am! The next Group Elements will start the following week. AM classes occur at 7:30am on Monday, Wednesday, and Thursday (with Coach Joe) or PM classes occur at 7:15pm on Monday and Tuesday as well as 8:00am on Saturday (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 next AM begins Monday, April 15, 2013. The next PM begins Wednesday, April 17, 2013. Please email info@808crossfit.com with the subject line, "AM/PM (choose one) Elements Program," to reserve your spot (spaces are limited).

Yesterday's WOD Board:

“If you want something you’ve never had, you must be willing to do something you’ve never done.”

-Thomas Jefferson

Today's WOD:
A. Five sets of:
Front Squat x 1 rep
* Set 1 – 70%
* Set 2 – 80%
* Set 3 – 85-90%
* Set 4 – 90-95%
* Set 5 – 95+%

B. 5 sets of:
Power Clean + Hang Clean + Clean
Rest 2-3 minutes

C. For max meters:
3 Minutes of Rowing
Rest 3 Minutes
2 Minutes of Rowing
Rest 2 Minutes
1 Minute of Rowing

Yesterday's WOD Board:

Open Workout 13.2 in class today!

"The only thing that stands between a person and what they want in life is the will to try it and the faith to believe it possible." 

-212: The Extra Degree

Today's WOD:
A. Gymnastics Play Session

Take 15 minutes to mess around with efficiency with any gymnastics movements of your choice:
Handstand Walks, Handstand Holds, Freestanding HSPUs, Ring HSPUs, Bar Muscle-Ups, Toes to Bar, L-Sit, Rope Climbs, Pistols, Pistols with Weight Overhead, Double-Unders, etc...

B. Open WOD 13.2
10 minute AMRAP of:
5 Shoulder to overhead, 115 / 75 lbs
10 Deadlift, 115 / 75 lbs
15 Box jump or Step-up, 24 / 20 inch

Yesterday's WOD Board:

Today's WOD:
A. Three sets, not for time, of:
Toes to Bar x 10-12 unbroken reps
Box Jump-Overs x 10 reps
Muscle-Ups x 3-8 unbroken reps

B. Six sets of:
Push Press + Push Jerk
Rest 3 minutes between sets

C. Three rounds for time of:
Handstand Push-up x 6 reps
Power Clean (155/105 lbs.) x 9 reps
Box Jumps x 12 reps

Yesterday's WOD Board:

Sign-up sheets posted for 13.2!

"Confidence...thrives on honesty, on honor, on the sacredness of obligations, on faithful protection and on unselfish performance. Without them it cannot live."

-Franklin D. Roosevelt

Above: These 6 attended our very first 7pm class! Remember, for the remainder of March, we will have a 7pm class on Mondays and Tuesdays!

Today's WOD:

A. Three sets, not for time, of:

Double-Unders x 30-50 reps

Handstand Hold/Run x 20-30 seconds

15' Rope Climb x 1-2 ascents

B. Back Squat

* Set 1 – 5 reps @ 60%

* Set 2 – 3 reps @ 70%

* Set 3 – 2 reps @ 80%

Rest 60 seconds between sets

* Set 4 – 1 rep @ 90%

* Set 5 – 1 rep @ 90-95%

* Set 6 – Max reps @ 85%

Rest 2 minutes between sets

C. Three rounds for time of:

400 Meter Run

30 Kettlebell Swings (53/35 lbs.)

15 Hand-Release Push-ups

CrossFit 808 and the 2013 Open!

Like last year, we will be doing the weekly Open Workout during our regular group classes on Thursdays (6am, 8:30am, Noon, 4pm, 5pm, and 6pm). We will also hold our Saturday Night Open event at 4:30pm every Saturday.

• Thursday Class - We will hit the "Open Workout for the Week" on Thursdays as the WOD for all classes. If you plan on being validated during a class you must sign-up for a class time (this is only for registered athletes, all others can just attend the class). Post the class time you intend on coming to for Thursday's Open Workout on the gym sign-up sheet or on the designated Facebook post.
• Saturday Night Open - Everyone is invited to either judge, cheer on, or participate in the Open WOD (you do not have to be registered to attend). Saturday Night Lights will begin at 4:00pm. Please sign-up on the weekly sign-up sheet at the box or on the respective Facebook page post. All athletes will be assigned a heat and notified of their heat assignment upon arrival on Saturday. Please DO NOT show up before 4:00pm, the first heat will not begin till 4:30pm, so you'll have plenty of time to warm-up!
• DO NOT FORGET TO plug in your scores by SUNDAY! You must submit all scores by 5:00pm Pacific Time (so 2:00pm Hawaii Time) on respective Sundays. DO NOT wait till the last minute, because in the past CrossFit has had issues with their website, and with 100,000+ participants... I'd put the blame on you for trying to post so late!

Important Information about the next cycle of our Elements Program and Free Intro Classes: No Free Intro Class aka "Bring a Friend Day" will be Saturday, April 6th at 11:00am! The next Group Elements Program will begin the week following. Please reserve your spot by emailing us at info@808crossfit.com and put in the subject line: AM or PM (choose one) ELEMENTS ATHLETE. More details can be found on our website (www.808crossfit.com) under the "Getting Started" tab.

Yesterday's WOD Board:

7pm Class on Mondays and Tuesdays for the month of March!

“A good leader inspires others with confidence in him; a great leader inspires them with confidence in themselves. ”

-Unknown

Above: 7:00pm class added to the Class Schedule for Mondays and Tuesdays through the month of March 2013. If this class is popular enough, we'll make it a permanent class. Who's going to be reppin' the 7P Class!?

Today's WOD:
A. 4 sets of:
Hang Snatch + Snatch
Rest 2-minutes

B. 4 sets of:
Snatch x 1 rep
Rest 2-minutes

C. Four rounds for time of:
15 Pull-Ups
30 Wall Ball Shots (20/14 lbs)
60 Double-Unders

CrossFit Open Workout 13.1 in the books!
Here's a look at how 808 represented in the first workout of the 2013 CrossFit Games Open:

• Team CrossFit 808 is currently 39th in the WORLD and 4th in the Northern California Region.
• Team CrossFit 808 Plan B is 45th in the Northern California Region with top scores coming from KP and Charlie.
• For the ladies, Brandy Richardson, owns the top score in the Northern California Region and 15th in the WORLD.
• Former 60+ Master's Champion, Mary Schwing, is currently 2nd in the WORLD for her Master's division with a score of 162 reps.
• Kathleen Kiamos is currently 20th in the WORLD for the 50-55 Master's Division with a score of 150 reps!

Yesterday's WOD Board:

Heat Assignments up for Saturday Night Open!

“Life is not easy for any of us. But what of that? We must have perseverance and above all confidence in ourselves. We must believe that we are gifted for something and that this thing must be attained.”

-Marie Curie

Today's WOD:
A. Back Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 2 reps @ 80%
* Set 3 – 1 rep @ 85%
* Set 4 – 1 rep @ 90%
* Set 5 – 1 rep @ 95%
* Set 6 – 1 rep @ 95+%
Rest 2-3 minutes

B. For time:
15 Overhead Squats (135/95 lbs.)
15 Pull-Ups
15 Thruster (135/95 lbs.)
15 Pull-Ups
15 Clean & Jerk (135/95 lbs.)
15 Pull-Ups

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


Heat assignments for tomorrow's Saturday Night Open:
Heat 1 (4:30pm): Rome, Paige, Mary, Coach Mike, Coach John, and Jared
Heat 2 (5:00pm): Julie, Jackie, Malia Fox, Mike Yoshino, Mata, Nate B., and Willis
Heat 3 (5:30pm): Shelley, Katrina, Brie, Matt, Tyler, and Jason B.
Heat 4 (6:00pm): Kathleen, Marsha, Ingrid, Ryan S., Charlie, Ramsey, and Shawn (visitor)
Heat 5 (6:30pm): Joy B., Shyla, Daniel, and Grant

The floor is yours for warm-up at 4:00pm, the first heat will begin promptly at 4:30pm. 

The men of Team CrossFit 808 will be hitting this workout at 3:30pm for anyone who wants to come and watch!

Yesterday's WOD Board:

“The best preparation for tomorrow is to do today's work superbly well."

-Sir William Osler

Today's WOD:
"Open WOD 13.1"
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 Snatch (75/45 lbs.)
30 Burpees
30 Snatch (135/75 lbs.)
20 Burpees
30 Snatch (165/100 lbs.)
10 burpees
Max Reps Snatch (210/120 lbs.)

Yesterday's WOD Board:

Announcing the start of a 7pm Class!

"Simplicity is the ultimate sophistication."

-Leonardo Da Vinci

Above: We will be doing 13.1 during all classes tomorrow! See you for the start of the Games season! Good luck to all athletes around the world competing! Remember to give it everything you got and have fun doing so! 

Today's WOD:
For time:
Row 500 Meters
15 Wall Climbs
Run 800 Meters

Rest exactly 6 minutes, and then . . .

For time:
Row 1000 Meters
10 Wall Climbs
Run 400 Meters

Rest exactly 6 minutes, and then . . .


For time:
Row 2000 Meters
5 Wall Climbs
Run 200 Meters

7:00pm class being added to the Class Schedule:

Starting Monday, March 11th, we will add a 7:00pm class to the mix for Mondays and Tuesdays only throughout the month of March 2013!

Yesterday's WOD Board:

Final Day to register for the 2013 Open!

“Well done is better than well said."

-Benjamin Franklin

Today's WOD:
A. Five sets of:
Front Squat x 1 rep
* Set 1 – 70%
* Set 2 – 80%
* Set 3 – 90%
* Set 4 – 95%
* Set 5 – 95+%
Rest as needed

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

C. For time: Think sub-10!
5 Power Cleans (135/95 lbs)
20 Burpees Over the Barbell
10 Power Cleans
15 Burpees Over the Barbell
15 Power Cleans
10 Burpees Over the Barbell
20 Power Cleans
5 Burpees Over the Barbell

CrossFit 808 and the 2013 Open!

Like last year, we will be doing the weekly Open Workout during our regular group classes on Thursdays (6am, 8:30am, Noon, 4pm, 5pm, and 6pm). We will also hold our Saturday Night Open event at 4:30pm every Saturday. You can also watch the team hit the Open Workout of the week on Saturdays at 3:30pm - Josh, Joe, Rich, Jeff, Kyla, Brandy, Shay and Elyse.

• Thursday Class - We will hit the "Open Workout for the Week" on Thursdays as the WOD for all classes. If you plan on being validated during a class you must sign-up for a class time (this is only for registered athletes, all others can just attend the class). Post the class time you intend on coming to for Thursday's Open Workout on the gym sign-up sheet or on the designated Facebook post.
• Saturday Night Open - Everyone is invited to either judge, cheer on, or participate in the Open WOD (you do not have to be registered to attend). Saturday Night Lights will begin at 4:00pm. Please sign-up on the weekly sign-up sheet at the box or on the respective Facebook page post. All athletes will be assigned a heat and notified of their heat assignment upon arrival on Saturday. Please DO NOT show up before 4:00pm, the first heat will not begin till 4:30pm, so you'll have plenty of time to warm-up!
• Sundays - This is completely on the as needed basis, but if we need it, we'll have Open Gym from 12:30 - 2pm. 
  DO NOT FORGET TO plug in your scores by SUNDAY! You must submit all scores by 5:00pm Pacific Time (so 2:00pm Hawaii Time) on respective Sundays. DO NOT wait till the last minute, because in the past CrossFit has had issues with their website, and with 100,000+ participants... I'd put the blame on you for trying to post so late!

Important Information about the next cycle of our Elements Program and Free Intro Classes: No Free Intro Class aka "Bring a Friend Day" will be Saturday, April 6th at 11:00am! The next Group Elements Program will begin the week following, Monday, April 8th. Please reserve your spot by emailing us at info@808crossfit.com and put in the subject line: AM or PM (choose one) ELEMENTS ATHLETE. More details can be found on our website (www.808crossfit.com) under the "Getting Started" tab.

Yesterday's WOD Board:

The 2013 Open is upon us!

“You cannot escape the responsibility of tomorrow by evading it today.”

-Abraham Lincoln

Today's WOD:
A. Three sets, not for time, of:
Toes to Bar x 10-12 reps
Double-Unders x 30-50 reps
Handstand Push-Ups x 10-12 reps

B. Every minute, on the minute, for a total of 12 minutes, perform the following:
Snatch x 1 rep

C. Three sets, each for time, of:
Row 500 Meters
21 KB Swings (53/35 lbs.)
12 Chest-to-Bar Pull-Ups
Rest 3-minutes

CrossFit 808 and the 2013 Open!
I want to briefly summarize what I mentioned at the 2-year Anniversary Party about the Open Workouts. Like last year, we will be doing the weekly Open Workout during our regular group classes on Thursdays (6am, 8:30am, Noon, 4pm, 5pm, and 6pm). We will also hold our Saturday Night Open event at 4:30pm every Saturday. You can also watch the team hit the Open Workout of the week on Saturdays at 3:30pm - Josh, Joe, Rich, Jeff, Kyla, Brandy, Shay and Elyse.

• Thursday Class - We will hit the "Open Workout for the Week" on Thursdays as the WOD for all classes. If you plan on being validated during a class you must sign-up for a class time (this is only for registered athletes, all others can just attend the class). Post the class time you intend on coming to for Thursday's Open Workout on the gym sign-up sheet or on the designated Facebook post.
• Saturday Night Open - Everyone is invited to either judge, cheer on, or participate in the Open WOD (you do not have to be registered to attend). Saturday Night Lights will begin at 4:00pm. Please sign-up on the weekly sign-up sheet at the box or on the respective Facebook page post. All athletes will be assigned a heat and notified of their heat assignment upon arrival on Saturday. Please DO NOT show up before 4:00pm, the first heat will not begin till 4:30pm, so you'll have plenty of time to warm-up!
• Sundays - This is completely on the as needed basis, but if we need it, we'll have Open Gym from 12:30 - 2pm.

My recommendation to the majority of you is to go into the Open with the intention of only doing the Open Workout once. Just have fun and give everything you've got once a week. Why? Well you definitely do not get a second chance at the Games or Regionals. Also, the volume of these events, especially multiple times a week, can have an impact on your body and how you recover. We want to avoid overtraining as well as overuse injuries. This is about you being better, not getting worse.

• "Thursday in class, please!"
• Monday: Room WOD
• Tuesday: Room WOD
• Wednesday: Rest Day - Mobility and Mental Preparation
• Thursday: Open Workout in class
• Friday: Room WOD
• Saturday: Room WOD, then come cheer at S.N.O.
• Sunday: Rest Day
• "Saturday Night Open, please!" (If you want to get a little practice in, then come in on Thursday and do a portion of the Open Workout, then Rest on Friday.)
• Monday: Room WOD
• Tuesday: Room WOD
• Wednesday: Room WOD
• Thursday: Rest Day
• Friday: Room WOD
• Saturday: Open Workout at S.N.O.
• Sunday: Rest Day

The exceptions to the "One and Done" case are my Master athletes and this is my "main event" athlete. Masters, the Open is your Regional and I get it, so let's make every rep count and be proud of your effort. To the athletes who consider the Open your "main event," which you have worked your butt off preparing for, then yes, if there's a workout you think you want to redo, let's do it.

• "The Open is my MAIN EVENT"
• Monday: Room WOD
• Tuesday: Room WOD
• Wednesday: Rest Day - Mobility and Mental Preparation
• Thursday: Open Workout in class
• Friday: Rest Day - a ton of Mobility and Stretching
• Saturday: Open Workout at S.N.O.
• Sunday: Rest Day

One last announcement, DO NOT FORGET TO plug in your scores by SUNDAY! You must submit all scores by 5:00pm Pacific Time (so 2:00pm Hawaii Time) on respective Sundays. DO NOT wait till the last minute, because in the past CrossFit has had issues with their website, and with 100,000+ participants... I'd put the blame on you for trying to post so late!

Important Information about the next cycle of our Elements Program and Free Intro Classes: No Free Intro Class aka "Bring a Friend Day" will be Saturday, April 6th at 11:00am! The next Group Elements Program will begin the week following, Monday, April 8th. Please reserve your spot by emailing us at info@808crossfit.com and put in the subject line: AM or PM (choose one) ELEMENTS ATHLETE. More details can be found on our website (www.808crossfit.com) under the "Getting Started" tab.

2-year Anniversary Party tonight!

"Do the difficult things while they are easy and do the great things while they are small. A journey of a thousand miles must begin with a single step."

-Lao Tzu

Today's WOD:
Schedule Reminder - the box is closed today, so we can set-up for the party.
A. 5K Run for time OR 30-minute run in soft sand.

B. Spend 20-minutes on Mobility/Stretching.

2-year ANNIVERSARY PARTY TODAY - SATURDAY AT 6:00pm! 

To celebrate this awesome milestone, we'd like to have Paleo BBQ at the box!

When: Saturday, March 2, 2013 at 6:00pm

The box will be closed TOMORROW - NO AM classes (this includes our kids class), so we can set-up for the party. There will be an outdoor workout programmed, this is perfect preparation for the Open to recharge and get your mind ready.

Where: The box!

Details: This is a PALEO-ONLY POTLUCK, so here's your chance to showcase your best Paleo dish! The sign-up sheet for food is on the cubby-hole counter. We will have a grill set-up for the meats.  There will be plenty of NorCal Margaritas and Aloha Lager beer on tap provided for you (yes, alcoholic beverages are allowed, this is the only non-Paleo thing that will be allowed through the gym doors).

RSVP: On the sign-up sheet at the gym!

We will also discuss the details of the Open at the beginning of the party! So, if you're competing in the Open with us, this gives you even more reason to be at the 2-year celebration!

Yesterday's WOD Board:

Happy birthday, CrossFit 808!

"If you pour your heart into your work, or into any worthy enterprise, you can achieve dreams others may think impossible. That's what makes life rewarding."

-Howard Schultz, CEO of Starbucks

Today's WOD:
A. Front Squat

Five sets of:
Front Squat x 1 rep
* Set 1 – 70%
* Set 2 – 80%
* Set 3 – 90%
* Set 4 – 95%
* Set 5 – 100+%
Rest 2-minutes

B. 15-minutes to build a heavy Clean - let feel dictate load.

C. "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.

On March 1, 2011, CrossFit 808 officially opened for business! While the road to owning a box has not always been easy, the journey has been priceless. Thank you falls short to the friends and family who have made CrossFit 808 what it is today. Special thank you to Lori Iwata, Rome Stein, Rachel Lai, Peggy Kanemori, Peedi-Jean, Ken Naito, Kyle Oroku, Dennis McClain, and Brie Schwing for all you guys do around the box. To the amazing coaching staff: John Bentley, Joshua Akiona, Eliza-Joe Szymanek, Michael Ballenger, Kyla Evers, Cheyne Pagarigan, and KaShayla Stanford - thank you for all of your hardwork and dedication. You are the reason CrossFit 808 is one of the best gyms in Hawaii. I am so grateful. To all of the 808ers (near and far) thank you for making us a part of your life. You guys are apart of my ohana and I could not have hand picked a better group. You all hold a special place in my heart. Yes, each and every single one of you!

If this post stands for anything, let it remind you that dreams can become reality, but from my experience, you do have to work hard and you can't do it alone, so ask for help and ask often. Like Howard Schultz, CEO and author of Pour Your Heat Into It, says in his book, "If you pour your heart into your work, or into any worthy enterprise, you can achieve dreams others may think impossible. That's what makes life rewarding."

2-year ANNIVERSARY PARTY TOMORROW - SATURDAY AT 6:00pm! 

To celebrate this awesome milestone, we'd like to have Paleo BBQ at the box!

When: Saturday, March 2, 2013 at 6:00pm

The box will be closed TOMORROW - NO AM classes (this includes our kids class), so we can set-up for the party. There will be an outdoor workout programmed, this is perfect preparation for the Open to recharge and get your mind ready.

Where: The box!

Details: This is a PALEO-ONLY POTLUCK, so here's your chance to showcase your best Paleo dish! The sign-up sheet for food is on the cubby-hole counter. We will have a grill set-up for the meats.  There will be plenty of NorCal Margaritas and Aloha Lager beer on tap provided for you (yes, alcoholic beverages are allowed, this is the only non-Paleo thing that will be allowed through the gym doors).

RSVP: On the sign-up sheet at the gym!

We will also discuss the details of the Open at the beginning of the party! So, if you're competing in the Open with us, this gives you even more reason to be at the 2-year celebration!

Yesterday's WOD Board: