Today's WOD:
Day 12 of the 35-day Paleo Challenge!
A. Three sets, not for time, of:
Wall Climbs x 4-6 reps
Muscle-Ups x 3-6 reps
L-Sit x 30 seconds

B. Four sets of:
Push Press x 4-5 reps
Rest 2 minutes
Weighted Pull-Up x Max Reps @ 50-60% of your 1-RM
Rest 2 minutes

No weighted pull-up, sub chin over bar hold x Max Time
No chin over bar hold, sub Supinated Ring Row x Max Reps

C. Complete as many rounds and reps as possible in 8-minutes of:
10/6 Strict Pull-Ups
20 Hand Release Push-Ups
30 Double-Unders

Yesterday's WOD Board:

Today's WOD:
A. Three sets, not for time, of:
Toes to Bar x 10-12 reps
Double-Unders x 30-40 reps
Turkish Get-Up x 2-3 reps each arm

B. Six sets of:
Power Snatch from Mid-Thigh x 4-5 reps
Rest 2-minutes

C. Ten sets of:
Back Squat @ 30X0 - Use same loads as last week! Focus on depth, tempo, and 2-minutes of rest.
1. x 5 reps
2. x 3 reps
3. x 1 rep
4. x 3 reps
5. x 3 reps
6. x 2 reps
7. x 7 reps
8. x 7 reps
9. x 7 reps
10 x 7 reps
Rest exactly 2 minutes between sets.

Saturday's WOD Board:

Today's WOD:
In teams of 2, alternating full rounds, complete as many reps and rounds as possible in 8 minutes of:
3 Deadlifts (275/185 lb)
6 Regional Box Jumps (24/20")
9 Pull-ups

Rest exactly 2 minutes, and then:

In teams of 2, alternating full rounds, complete as many rounds and reps as possible in 8 minutes of:
10 Ab-mat Sit-Ups
10 Walking Lunges with 45/30 lb. DBs

Rest exactly 2 minutes, and then:

In teams of 2, complete for time:
Run 1600 Meters (in 200m legs)

Yesterday's WOD Board:

Today's WOD:
A. Take 15 minutes to build to a heavy Snatch.

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

C. Bench Press @ 30X0
1. 5 reps @ 60% of 1-RM
2. 3 reps @ 75%
3. 1 rep @ 85%
4. 3 reps @ 80%
5. 3 reps @ 85%
6. 2 reps @ 90%
7. 7 reps @ 75%
8. 7 reps @ 75%
9. 7 reps @ 75%
10. 7 reps @ 75%
Rest exactly 2 minutes between sets.

Yesterday's WOD Board:

Today's WOD:
A. Three sets, not for time, of:
Double-Unders x 50 reps
L-Sit x 30-45 seconds
Ring Dips x 10-15 reps

B. 5 sets of:
Weighted Pull-Ups x 3 reps
Rest 90 seconds

C. "Fat Fran"
Three rounds, 15-12-and 9 reps, for time of:
Thrusters (135/95 lb)
Weighted Pull-ups (45/25 lb DB)
For weighted pull-ups, place a 45/25 pound dumbbell between the legs above crossed ankles works great.

Yesterday's WOD Board:

Coach Mike coaching his final classes tomorrow!

“It’s not what you give, it’s the way you give it."

-Bruce Lee

Above: Saying goodbye is tough, saying goodbye to someone who has become ohana is even harder. Coach Mike will be moving back to Texas in a few weeks and tomorrow (Thursday) will be his last day coaching classes at 808. Please give him the best aloha you can by packing the house tomorrow during the 4, 5, and 6pm classes! Coach Mike's going away BBQ will be on May 11th, so save the evening! More details to come.

Today's WOD:

Day 6 of the 35-day Paleo Challenge!

A. Four sets of:
Power Clean x 2.2.2 @ 70-75% of 1-RM
(rest 10 seconds between doubles)
Rest as needed

B. Four sets of:
Clean Pull x 1.1.1.1 @ 105-110% of Clean
(rest 10 seconds between singles)
Rest as needed

C. Three rounds for time of:
400 Meter Run
15 Burpees
20 Toes to Bar

Paleo Turkey Loafing:
Ingredients:
3-4 lb of Ground Turkey
1 cup crushed Mac nuts (I use a food processor)
3-4 stalks of celery (finely chopped - I use a food processor)
1 onion (finely chopped - I use a food processor)
3 cloves of garlic (crushed)
2 eggs
4 tsp Italian Seasoning
2 tsp Paprika
1 tsp Cayenne Pepper
Sea Salt to taste (I usually use 2 tsp)
Black Pepper to taste
1/4 tsp Liquid Smoke (optional)

Pre-heat oven to 350 degrees. Place all ingredients in a large bowl and mix really well. Bake for 60-75 minutes, depending on size of your loaf. This makes plenty, so save your leftovers for the days to come.

Yesterday's WOD Board:

“I am a part of all that I have met.”

-Alfred Tennyson

Today's WOD:
A. Three sets, not for time, of:
Strict Handstand Push-Up x 10-15 reps
Supine Ring Rows x 10-15 reps
Toes to Bar x 10-15 reps

B. Five sets of:
Push Press x 3 reps
Rest 2-minutes

C. Complete as many rounds and reps as possible in 12 minutes of:
Man-Makers x 5 reps (40/25 lbs)
Chest-to-Bar Pull-Ups x 10 reps
Kettlebell Swing x 15 reps (32/24 kg)

Yesterday's WOD Board:

"We are like pieces in a jigsaw puzzle. We are all unique, and have our own special place in the puzzle of the universe. Without each of us, the puzzle is incomplete."

-Rod Williams

Today's WOD:
Day 3 of the 35-day Paleo Challenge!
A. Five sets of:
3-Position Snatch @ 70-75%
(high hang, mid-thigh, floor)
Rest 2-minutes

B. Three sets of:
Halting Snatch Deadlift x 3 reps @ 5121
Rest 2-minutes

C. Back Squat @ 30X0
Set 1 – 5 reps @ 60% of 1-RM
Set 2 – 3 reps @ 75%
Set 3 – 1 rep @ 85%
Set 4 – 3 reps @ 80%
Set 5 – 3 reps @ 85%
Set 6 – 2 reps @ 90%
Set 7 – 7 reps @ 75%
Set 8 – 7 reps @ 75%
Set 9 – 7 reps @ 75%
Set 10 – 7 reps @ 75%
Rest exactly 2 minutes

Saturday's WOD Board:

Today's WOD:
A. Take 15-minutes to build to a heavy-ish Snatch.

B. In teams of two, alternating each movement, complete as many rounds as possible in 18-minutes, of:
115/75 lb. Overhead Squat x 10 reps
Burpees x 10 reps
200 Meter Run

Yesterday's WOD Board:

Today's WOD:

A. Six sets of:

Clean & Jerk x 1.1.1

(rest 10 seconds between singles)

Rest 2-minutes

B. For time:

Row 30 Calories

30 Burpees

30 Wall Ball (20/14 lb to 10 ft)

30 Kettlebell Swings (53/35 lb)

30 Dumbbell Push Press (40/25 lb)

30 Pull-Ups

Yesterday's WOD Board:

“Hard work spotlights the character of people: some turn up their sleeves, some turn up their noses, and some don't turn up at all.”

-Sam Ewing

Today's WOD:
A. Back Squat @ 30X0
Set 1 – 5 reps @ 60% of 1-RM
Set 2 – 3 reps @ 75%
Set 3 – 1 rep @ 85%
Set 4 – 1 rep @ 90%
Set 5 – 7 reps @ 75%
Set 6 – 7 reps @ 75%
Rest exactly 2 minutes between sets.

B. Complete as many rounds and reps as possible in 5 minutes of:
Double-Unders x 20 reps
Squats x 10 reps

Rest 1 minute, then . . . .

Complete as many rounds and reps as possible in 5 minutes of:
Man-Makers (40/25 lb) x 5 reps
Regional Style Box Jumps (24"/20") x 10 reps

Rest 1 minute, then . . . .

Complete as many rounds and reps as possible in 5 minutes of:
Toes to Bar x 5 reps
HR Push-Ups x 10 reps

Yesterday's WOD Board:

“The greatest ability is dependability.”

-Robert "Bob" Jones

Today's WOD:
A. Three sets, not for time, of:
Handstand Push-ups x 5-15 reps
(adjust deficit to make this challenging)
Double-Unders x 50 reps
Pistols x 4 each leg

B. Weighted Pull-ups:
*Set 1 - 3 reps
*Set 2 - 2 reps
*Set 3-6 - 1 rep
Rest 2-3 minutes between sets, building to today's 1-RM

C. "Pull-up Ladder" (Aloha Dennis WOD)
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. Use as many sets each minute as needed.

Yesterday's WOD Board:

Paleo with the TEAM! 35-day Paleo Challenge!

"Discipline is just choosing between what you want now and what you want most."

-T. Harv Eker

Above: My dinner last night! Paleo crockpot Mexican Chicken Stew over Cilantro Lime Cauliflower Rice! Recipe courtesy of Paleo OMG! So delicious and so easy! Follow Coach Elyse's diet by joining Instagram and adding me (eumeda11) as well as the other CrossFit 808 team members: Brandy (branrich15), Kyla (kevers32), KaShayla (kashayla_standford),  Joe (Joeshu2326), Josh (jakiona17), Jeff (jaykay0604), and Rich (killakorth).

Today's WOD:
A. Front Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Sets 4-6 – 3 reps @ 85%
Rest 2 minutes between sets.

B. Five sets for max load of the following barbell complex:
*Hang Clean x 3 reps
*Front Squat x 3 reps
*Jerk x 3 reps
Rest 3-4 minutes

C. AMRAP in 10-minutes, of:
400m Run

Join our 35-day Paleo Challenge to prepare the team for Regionals!

Buy-in: $25 cash (all proceeds will go to the team's travel costs for Regionals). Please sign-up with Coach E before FRIDAY!
When: Beginning Friday, April 19th - Thursday, May 23rd.
Why: To help motivate the team athletes and prepare them for the 2013 NorCal Regionals. As well as get you looking and feeling your best to cheer and represent 808 at Regionals! Yes, even though you're spectating we still want you looking your best!
Winners: The best BEFORE & AFTER photos will win a free limited edition Regional shirt (soon to be printed) as well as $50 off your next month of membership! There will be at least 2 winners! You must turn in both before (pictures from now until April 19th) and after photos to be considered for these prizes.
Informational Lecture, including an open Q&A with the team members: Saturday, April 20th at 11:15am-Noon.

Yesterday's WOD Board:

Our next Group Elements starts this week!

“The only person you are destined to become is the person you decide to be.”

-Ralph Waldo Emerson

Today's WOD:
A. Six sets of:
Power Snatch + Snatch
Rest as needed

B. "Isabel"
For time:
30 Snatches (135/95 lb)

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

The Next Group Elements Program: 

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).

Saturday's WOD Board:

Huge showing at "Bring a Friend Day"!

“Set your expectations high; find men and women whose integrity and values you respect; get their agreement on a course of action; and give them your ultimate trust.”

-John Fellows Akers

Today's WOD:
In teams of two, complete as many rounds as possible in 10 minutes of:
5 Power Cleans (155/105 lbs.)
5 Burpees

Rest EXACTLY five minutes, and then:

In teams of two, complete as many rounds as possible in 10 minutes of:
10 Wall Balls (20/14 lbs. to 10 ft.)
10 Regional Style Box Jumps (24″/20″)
See December 22, 2012.

Yesterday's WOD Board:

“Appreciation...acknowledges the presence of good wherever you shine the light of your thankful thoughts.”

-Alan Cohen

Today's WOD:
A. Four sets of:
Weighted Pull-Ups x 3-4 reps
Rest 15 seconds
Unweighted Pull-Ups x Max reps
Rest 3 minutes
No Weighted Pull-up: sub Chin-over Bar Hold x Max time, then Unweighted Pull-ups x Max reps
No Unassisted Pull-up: sub Banded Pull-up x 6-8 reps, then Jumping Pull-ups x Max reps

B. Complete as many rounds and reps as possible in 12 minutes of:
10 Ring Push-ups
20 Regional Box Jumps (24″/20″)
200 Meter Run

C. 3 sets of:
Plank from Rings x 60-90 seconds
Rest 60 seconds

Yesterday's WOD Board:

“The things you do for yourself are gone when you are gone, but the things you do for others remain as your legacy.”

-Ndukwe Dike Kalu

Above: 50% of the top 10 females in Hawaii for the 2013 Open were CF808 girls! Coincidence? I think not! Great job everyone who represented Hawaii, and more importantly, CrossFit 808 in the Open this year. We as coaches, could not be more proud!

Today's WOD:
A. Four Sets of:
Clean x 1.1.1.1 (rest 10 seconds between singles)
Rest 30 seconds
Handstand Push-ups x max reps
Rest 2-3 minutes

B. Three rounds for time of:
155/105 lb Deadlift x 15
155/105 lb Hang Power Clean x 12
155/105 lb Front Squat x 9
155/105 lb Jerk x 6

Yesterday's WOD Board:

“Breathe. Let go. And remind yourself that this very moment is the only one you know you have for sure.”

-Oprah Winfrey

Today's WOD:
A. Three sets, not for time, of:
Muscle-Ups x 3-6 reps
L-Sit x 30-40 seconds
Kettlebell Push Press & Hold x 8-10 reps @ 10X2

B. 6 sets of:
Thruster x 2 reps
Rest 2-minutes

C. For time:
20 Kettlebell Swings (70/53 lb)
30 Toes to Bar
Run 400 meters


Yesterday's WOD Board:

Last week to order the limited edition CrossFit 808 shirt!

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

-Babe Ruth

Above: Pre-oder for the shirt pictured above will end this Friday! Don't miss your chance at purchasing a cool shirt for a good cause! SUPPORT TEAM CROSSFIT 808!

Today's WOD:
A. Three sets, not for time, of:
Kipping Handstand Push-Ups x 10-12 reps
Alternating Pistols x 12-16 reps
Double-Unders x 30-40 reps

B. Five sets of:
Hang Clean + Clean + Jerk
Rest as needed

C. For time:
30 Man-Makers
See January 23, 2012.

Support TEAM CrossFit 808!

Final week to order this limited edition CrossFit 808 shirt sponsored by PurePharma! All profits will go to Team CrossFit 808, who finished 25th in the World and 4th in the NorCal Region, and help them achieve their goal of getting to the Games! 

Continental US residents, please visit PurePharma's website to order: http://shop.purepharma.com/us/support-the-athletes-2013.html. Local residents, please email: elyse@808crossfit.com with your shirt style (men's or women's), size, and quantity. Thank you for your support!

Yesterday's WOD Board:

Bring a Friend Day at 808 this Saturday 11am!

"Put all excuses aside and remember this: YOU are capable."

-Zig Ziglar

Today's WOD:
A. Six sets of:
Hang Snatch + Snatch + Overhead Squat
Rest 2 minutes

B. Three sets of:
Halting Snatch Deadlift x 3 reps
Rest 2-minutes

C. Three sets of:
Row 500 Meters
Rest 3 minutes
Report your slowest split.

Elements Program and Free Intro Classes aka "Bring a Friend Day": 

The next Free Intro Class aka "Bring a Friend Day" will be Saturday, April 13th at 11:00am! Please RSVP by emailing info@808crossfit.com with the subject line, "Bring a Friend Day".

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).

Saturday's WOD Board:

“Personal example carries more weight than preaching.”

-Chinese Proverb

Today's WOD:
For time:
100 Burpees
1 mile Run
80 Air Squats
800 Meter Run
60 Pull Ups
600 Meter Run
40 Sit-ups
400 Meter Run
20 Handstand Push Ups
200 Meter Run
See November 17, 2012.

Yesterday's WOD Board:

“Nothing really worth having is easy to get. The hard-fought battles, the goals won with sacrifice, are the ones that matter.”

-Aisha Tyler

Today's WOD:
A. Four sets of:
3-Position Snatch
(high hang, mid-thigh, floor)
Rest 2-minutes

B. Three sets of:
Halting Snatch Deadlift + Snatch Pull
Rest as needed

C. Back Squat
* Set 1 – 5 reps @ 60%
* 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 @ 80-85%
Rest 2-3 minutes between sets

Final Saturday Night Open of the 2013 season is tomorrow! We all know how "fun" this final workout of the Open is, so please bring your loud cheering voice and support all the athletes competing! If you are wanting to watch the team tackle 13.5 tomorrow, please come by around 1:00pm.

Yesterday's WOD Board:

13.5 in class today!

"You can't wait for inspiration. You have to go after it with a club."

-Jack London

Today's WOD:
A. Three sets, not for time, of:
Muscle-ups x 3-6 reps
KB Push Press & Hold x 8-10 reps @ 10X2
Double-Unders x 30-40 reps

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

C. CrossFit Games Open Workout 13.5:

Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters (100/65 lb - Master's 55+ 65/45 lb)
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. 
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Yesterday's WOD Board:

The final Open Workout of 2013 is here!

"The will to win means nothing without the will to prepare."

-Juma Ikangaa

Today's WOD:

A. Three sets, not for time, of:
Rebounding Box Jumps x 10-12 reps
Unbroken Pistols x 4-6 reps each leg
Unbroken Toes to Bar x 10-12 reps

B. Complete as many rounds and reps as possible in 8 minutes of:
8 Thrusters (115/75 lbs)
8 Burpees Over the Barbell

C. Three sets of:
GHD Sit-ups x 20-25 reps
Rest 2 minutes
Ring Dips x Max Reps @ 1011
Rest 2 minutes

Open Workout 13.5!

The 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:

More on The Champ, Mary Schwing!

“The improvements this past year have been countless — from kipping pull-ups, pistols and stringing my double-unders together, to better executing lifts like the snatch and clean and jerk … the list goes on and on,” she says. “I am in better shape now than at any time of my life.” 

-Mary Schwing

Above: "When I grow up, I want to be like Mary!" This phrase not only captures the how beautifully our Mary Schwing ages, but how much she improves in the sport of CrossFit at the young age of 61! I mean, really ask yourself, how many 61 year olds do you know that has a Chest to Bar Pull-up? I'm pretty sure you can count the answer on one hand. However, PRs and daily CrossFit achievements are only second to her spirit and determination. Mary not only crushes workouts day in and day out, but she also does it with a smile on her face! That's the best part, really, how much fun she is having while crushing it! Its not easy being the reigning champ, but Mary has humbly taken on that role with class. Here's to you champ! I cannot tell you how happy you make me when I see you walk in the box everyday. So proud to be your coach!

Today's WOD:
A. Five sets of:
Front Squat
* Set 1 – 3 reps @ 75-80%
* Set 2 – 2 reps @ 80-85%
* Set 3 – 1 rep @ 85-90%
* Set 4 – 1 rep @ 90-95%
* Set 5 – 1 rep @ 95+%
Rest 2-minutes

B. Two sets of:
Back Squat x Max Reps @ today’s heaviest FS weight
Rest 2-3 minutes

C. "Cindy"
AMRAP in 20-minutes, of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
AMRAP in 20-minutes, of:
5 Handstand Push-ups
10 Alternating Pistols
15 Pull-ups

Read Mary's article on the Games website here: "Taking the Win One Year In".

Yesterday's WOD Board:

The Champ, Mary Schwing, featured on the Games site!

“My goal was to just do the best I could,” Mary says. “I surprised myself when I found myself on the first-place podium. I continue to be humbled by the warmth and the supportive energy of the CrossFit community.” 

-Mary Schwing on her experience at the 2012 CrossFit Games

Above: Mary Schwing pushes the ROGUE dogsled to victory in the final workout for the Master's at the 2012 CrossFit Games (Photo courtesy of CrossFit Games). Mary is currently 4th in the world for her division in the Open and will no doubt be standing on the podium come July! More to come during tomorrow's blog on her article on the CrossFit Games website.

Today's WOD:
A. Three sets, not for time, of:
Kipping Handstand Push-Ups x 5-15 reps
(Adjust the reps based on your ability and add a deficit if you’re proficient with kipping HSPUs and this rep range is easy.)
Chest to Bar Pull-ups x 10 reps

B. Take 20 minutes to build to today’s heavy Snatch.

C. For time:
10 Overhead Squats (115/75 lb)
30 Double-Unders
20 Overhead Squats (115/75 lb)
30 Double-Unders
30 Overhead Squats (115/75 lb)
30 Double-Unders

Saturday's WOD Board: