Masters (Men):
1. Yoshi/Steve R (2 points)
2. Paul/Glenn (4 points)
Masters (Women):
1. Marsha/Mary (2 points)
Scaled (Men):
1. Wayne/Johnson (4 points)
2. Chad H/Paul T (5 points), Kamu/Aaron (5 points), Danny/Nate (5 points)
Scaled (Women):
1. Sarah/Brie (2 points)
2. Kate/Liko (5 points)
3. Jen/Phoebe (6 points), Ren/Shanelle (6 points)
RX (Men):
1. Mana/Byron (3 points)
2. Ryan B/Ricky (6 points)
3. Ryan S/Lawrence (8 points), Aaron/Kyle (8 points)
5. Vic/Matt (9 points)
6. Grant/Willis (10 points)
7. Chang/Bryson (12 points)
8. Jon/Adam B (14 points)
9. Keoni/Chad (15 points)
RX (Women):
1. Brianna/Sarah (3 points)
2. Dana/Nikki (4 points), Julie/Joanna (4 points)
Friday, November 28, 2014
Important Announcement for TT2014!
We are very excited about our first ever in house competition! Here are a few very important announcements about logistics this weekend:
FRIDAY, November 28, 2014: Doors OPEN at 5:30pm. DO NOT SHOW UP BEFORE THAT. We have a judges briefing, which competitors are not allowed to be here for.
SATURDAY, November 29, 2014: Doors OPEN at 12:30pm. DO NOT SHOW UP BEFORE THAT. We have a judges briefing, which competitors are not allowed to be here for.
PARKING:
There will be limited parking FRIDAY night, since New Hope Metro has an event in the evening. We are asking that you DO NOT park onsite. There will be a coach monitoring the parking lot. You will be asked to move if you try to park onsite and we don't want to take away time from your warm-up.
There is a ton of street parking around the area, both free and metered: free street parking on Kalani Street and a ton of meter parking on Kohou Street (see link to map below)! Kohou metered parking is FREE after 6pm.
Google Map layout: https://www.google.com/maps/place/CrossFit+808/@21.3224625,-157.8774102,18z/data=!4m2!3m1!1s0x7c006e5b834cf02f:0xd17497653dad791c
FRIDAY, November 28, 2014: Doors OPEN at 5:30pm. DO NOT SHOW UP BEFORE THAT. We have a judges briefing, which competitors are not allowed to be here for.
SATURDAY, November 29, 2014: Doors OPEN at 12:30pm. DO NOT SHOW UP BEFORE THAT. We have a judges briefing, which competitors are not allowed to be here for.
PARKING:
There will be limited parking FRIDAY night, since New Hope Metro has an event in the evening. We are asking that you DO NOT park onsite. There will be a coach monitoring the parking lot. You will be asked to move if you try to park onsite and we don't want to take away time from your warm-up.
There is a ton of street parking around the area, both free and metered: free street parking on Kalani Street and a ton of meter parking on Kohou Street (see link to map below)! Kohou metered parking is FREE after 6pm.
Google Map layout: https://www.google.com/maps/place/CrossFit+808/@21.3224625,-157.8774102,18z/data=!4m2!3m1!1s0x7c006e5b834cf02f:0xd17497653dad791c
Thursday, November 27, 2014
Beyond Thankful...
Gosh, there is so much to be thankful for this year, I am overwhelmed with the blessings 2014 has brought. I want to take a moment to thank all of you who have made CrossFit 808 the community it is today, from the coaching staff to our beautiful members and awesome visitors from around the world. As I reflect on this day, my heart is so full and much of that is because of all of you. Rich, Josh, Marcus, Jamo, Jay, Showers, Shay, Kyla, and Paige… thank you from the bottom of my heart. You guys are the heart of this gym and have made this journey incredible. Lori, Peedi, and my dad, thank you for all the work you guys put in behind the scenes to make this gym run. You guys do so much and expect very little. Thank you for constantly being so selfless. To the members near and far, thank you for crossing paths with me and CrossFit 808. You have all touched my heart in ways you might never understand. I have learned so much from each of you and will continue to grow because of you. Thank you for letting CrossFit 808 be apart of your life. To everyone else who has supported CrossFit 808 along the way, thank you and I hope you have a wonderful holiday season!
Happy Thanksgiving everyone! Slow down and enjoy it all.
Much love,
Elyse Umeda
Wednesday, November 26, 2014
TT2014 Events Released!
DAY 1:
EVENT #1 “The Sprint”
Partitioning reps however you like, complete the following for time:
60 Wall Balls (reps only count when partner is hanging with chin over the pull-up bar)
60 Chest-to-bar Pull-ups (reps only count when partner is hanging from the pull-up bar)
RX: 30# to 10’/20# to 9’
Masters & Scaled: 20# to 10’/14# to 9’, Chin Over Pull-ups
Time cap: 10-minutes
EVENT #2 "The Clean Ladder"
50 seconds for 2 members to successfully complete lift (Power or Full Clean)
10 seconds transition to next barbell
RX Loads in pounds (Male/Female): 155/105, 185/125, 205/135, 225/145, 245/155, 265/165, 285/170, 295/175, 305/180, 315/185
Masters & Scaled Loads in pounds (Male/Female): 115/75, 135/95, 155/105, 175/115, 185/125, 195/135, 205/145, 215/155, 225/160, 235/165
DAY 2:
EVENT #3 “The Skills Set”
RX:
2 minutes on at each station with only one person working at a time, and 1 minute to transition:
MAX Distance Handstand Walk, must alternate partners
MAX Reps of Alternating Pistols, alternating every 10 reps
MAX Reps of 15’ Rope Climbs, must alternate partners
Masters & Scaled:
2 minutes at each station with only one person working at a time, and 1 minute to transition:
Max Time in Handstand Hold, must alternate partners
Max Reps of Alternating Pistols
Max Reps of 15’ Rope Climbs or 5 Up/Downs, must alternate partners
EVENT #4 “The AMRAP”
Alternating full rounds, complete as many rounds and reps as possible in 15 minutes, of:
3 Snatches (Power or Full)
6 Toes-to-bar
9 Box Jump Overs
RX: 135/95 lbs, 30"/24"
Masters & Scaled: 95/65 lbs, Ab-Mat Sit-ups can be subbed for the Toes to Bar, 24"/20"
EVENT #5 "The Chipper Finale"
EVENT #1 “The Sprint”
Partitioning reps however you like, complete the following for time:
60 Wall Balls (reps only count when partner is hanging with chin over the pull-up bar)
60 Chest-to-bar Pull-ups (reps only count when partner is hanging from the pull-up bar)
RX: 30# to 10’/20# to 9’
Masters & Scaled: 20# to 10’/14# to 9’, Chin Over Pull-ups
Time cap: 10-minutes
EVENT #2 "The Clean Ladder"
50 seconds for 2 members to successfully complete lift (Power or Full Clean)
10 seconds transition to next barbell
RX Loads in pounds (Male/Female): 155/105, 185/125, 205/135, 225/145, 245/155, 265/165, 285/170, 295/175, 305/180, 315/185
Masters & Scaled Loads in pounds (Male/Female): 115/75, 135/95, 155/105, 175/115, 185/125, 195/135, 205/145, 215/155, 225/160, 235/165
DAY 2:
EVENT #3 “The Skills Set”
RX:
2 minutes on at each station with only one person working at a time, and 1 minute to transition:
MAX Distance Handstand Walk, must alternate partners
MAX Reps of Alternating Pistols, alternating every 10 reps
MAX Reps of 15’ Rope Climbs, must alternate partners
Masters & Scaled:
2 minutes at each station with only one person working at a time, and 1 minute to transition:
Max Time in Handstand Hold, must alternate partners
Max Reps of Alternating Pistols
Max Reps of 15’ Rope Climbs or 5 Up/Downs, must alternate partners
EVENT #4 “The AMRAP”
Alternating full rounds, complete as many rounds and reps as possible in 15 minutes, of:
3 Snatches (Power or Full)
6 Toes-to-bar
9 Box Jump Overs
RX: 135/95 lbs, 30"/24"
Masters & Scaled: 95/65 lbs, Ab-Mat Sit-ups can be subbed for the Toes to Bar, 24"/20"
EVENT #5 "The Chipper Finale"
To be announced.
Time cap: 18-minutes
Happy Thanksgiving!
"12 Days of Thankfulness"
1 200 Meter Run
2 Chest to Bar or Chin Over Pull-ups
3 Dumbbell Thrusters (45/30 lbs)
4 Box Jumps (30″/24″)
5 Burpees
6 Toes to Bar
7 Wall Balls (30/20 lbs to 10 ft)
8 Alternating DB Snatches (8 each arm)
9 Kettlebell Swings (70/53 lbs)
10 Walking Lunge Steps (10 each leg)
11 Ring Dips
12 Man-Makers (45/30 lb DBs)
Post your time, but it’s not my primary concern. Have some fun with friends as you do this and be thankful that your fitness allows you to think things like this are fun.
Scheduling Reminder:
Thursday, November 27th (tomorrow): CLOSED
Friday, November 28th: No Classes - Thanksgiving Throwdown (6-9pm)
Saturday, November 29th: No Classes - Thanksgiving Throwdown (1-6pm)
Sunday, November 30th: Barbell Club 12:00-3:00pm
1 200 Meter Run
2 Chest to Bar or Chin Over Pull-ups
3 Dumbbell Thrusters (45/30 lbs)
4 Box Jumps (30″/24″)
5 Burpees
6 Toes to Bar
7 Wall Balls (30/20 lbs to 10 ft)
8 Alternating DB Snatches (8 each arm)
9 Kettlebell Swings (70/53 lbs)
10 Walking Lunge Steps (10 each leg)
11 Ring Dips
12 Man-Makers (45/30 lb DBs)
Post your time, but it’s not my primary concern. Have some fun with friends as you do this and be thankful that your fitness allows you to think things like this are fun.
Scheduling Reminder:
Thursday, November 27th (tomorrow): CLOSED
Friday, November 28th: No Classes - Thanksgiving Throwdown (6-9pm)
Saturday, November 29th: No Classes - Thanksgiving Throwdown (1-6pm)
Sunday, November 30th: Barbell Club 12:00-3:00pm
Tuesday, November 25, 2014
Heat Schedule for TT2014!
Friday, November 29th: DOORS WILL OPEN AT 5:30PM
Event 1 "The Sprint"
Heat 1 – 6:00pm (Female Scaled):
Jen/Phoebe, Ren/Shanelle, Brie/Sarah V., Kate/Liko
Heat 2 – 6:15pm (Male Scaled and
Masters): Wayne/Johnson, Kamu/Aaron F, Chad H/Paul, Danny/Nate F, Yoshi/Steve, Glenn/Paul
Heat 3 – 6:30pm (Female RX and Masters): Brianna/Sarah
S, Julie/Anna, Dana O/Nikki, Mary/Marsha
Heat 4 – 6:45pm (Male RX):
Jorge/Bryson, Aaron H/Kyle, Grant/Willis, Jon/Adam B, Ryan B/Ricky
Heat 5 – 7:00pm (Male RX): Ryan
S/Lawrence, Keoni/Chad T, Mana/Byron, Vic/Matt Alices
Event 2 "The Ladder"
Heat 1 – 7:20pm (Female Scaled and
Masters): In order of ranking after Event 1, Masters going first (5 teams
total).
Heat 2 – 7:45pm (Female RX): In
order of ranking after Event 1 (3 total teams).
Heat 3 – 8:05pm (Male Scaled and
Masters): In order of ranking after Event 1, Masters going first (6 teams
total).
Heat 4 – 8:30pm (Male RX): In
order of ranking after Event 1 (9 total teams).
Event 3 "The Skills"
Heat 1 – 1:00pm (Scaled & Masters):
1:00pm: Mary/Marsha, Jen/Phoebe
1:03pm: Brie/Sarah V., Kate/Liko, Ren/Shanelle
1:06pm: Kamu/Aaron F, Yoshi/Steve, Glenn/Paul
1:09pm: Danny/Nate F, Chad H/Paul,
Wayne/Johnson
Heat 2 – 1:30pm (RX):
1:30pm: 3rd place
Female RX
1:33pm: 2nd place
Female RX
1:36pm: 1st place
Female RX
1:39pm: 8-9th place Male
RX
1:42pm: 6-7th place Male
RX
1:45pm: 4-5th place Male
RX
1:48pm: 2-3rd place Male
RX
1:51pm: 1st place
Male RX
Event 4 "The AMRAP"
Heat 1 – 2:30pm (Female Scaled and
Masters): Jen/Phoebe, Ren/Shanelle, Brie/Sarah V., Kate/Liko, Mary/Marsha
Heat 2 – 2:50pm (Male Scaled and
Masters): Wayne/Johnson, Kamu/Aaron F, Chad H/Paul, Danny/Nate F, Yoshi/Steve, Glenn/Paul
Heat 3 – 3:10pm (Female RX):
Brianna/Sarah S, Julie/Anna, Dana O/Nikki,
Heat 4 – 3:30pm (Male RX): Bottom
5 teams
Heat 5 – 3:50pm (Male RX): Top 4
teams
Event 5 "The Chipper Finale"
Heat 1 – 4:30pm (Female Scaled and
Masters): Jen/Phoebe, Ren/Shanelle, Brie/Sarah V., Kate/Liko, Mary/Marsha
Heat 2 – 4:55pm (Male Scaled and
Masters): Wayne/Johnson, Kamu/Aaron F, Chad H/Paul, Danny/Nate F, Yoshi/Steve, Glenn/Paul
Heat 3 – 5:20pm (Female RX):
Brianna/Sarah S, Julie/Anna, Dana O/Nikki
Heat 4 – 5:45pm (Male RX): Bottom
5 teams
Heat 4 – 6:10pm (Male RX): Top 4 teams
Today's Workout:
A. Every 90 seconds, for 12 minutes (8 sets) of:
Clean + Hang Clean
*Sets 1-2 – 65-70%
*Sets 3-4 – 70-75%
*Sets 5-6 – 75-80%
*Sets 7-8 – 80-85%
B. Four sets of:
Front Squat x 3-4 reps @ 4111
(MUST move up in weight from last week by 4-6%)
Rest 2-minutes
C. Complete as many rounds and reps as possible in 5 minutes of:
5 Power Cleans (185/125 lbs)
10 Burpees Over the Barbell
20 Double-Unders
Rest exactly 5 minutes, and then…
Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (135/95 lbs)
20 Pull-Ups
A. Every 90 seconds, for 12 minutes (8 sets) of:
Clean + Hang Clean
*Sets 1-2 – 65-70%
*Sets 3-4 – 70-75%
*Sets 5-6 – 75-80%
*Sets 7-8 – 80-85%
B. Four sets of:
Front Squat x 3-4 reps @ 4111
(MUST move up in weight from last week by 4-6%)
Rest 2-minutes
C. Complete as many rounds and reps as possible in 5 minutes of:
5 Power Cleans (185/125 lbs)
10 Burpees Over the Barbell
20 Double-Unders
Rest exactly 5 minutes, and then…
Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (135/95 lbs)
20 Pull-Ups
Monday, November 24, 2014
Today's Workout:
A. Every 30 seconds, for 12-minutes (8 sets of each) perform the following:
Interval 1 (30s) – Snatch Balance x 1 rep
Interval 2 (60s) – Hang Snatch x 1 rep
Interval 3 (90s) – Snatch x 1 rep
Perform all movements at 75-80% of your 1-RM Snatch.
B. Every two minutes, for 10 minutes (5 sets) of:
Strict Shoulder Press x 4 reps @ 85-90%
C. Complete as many rounds and reps as possible in 8 minutes of:
3 Muscle-Ups or 3 Strict Pull-ups
6 Ring Dips
12 Kettlebell Swings (32/24 kg)
A. Every 30 seconds, for 12-minutes (8 sets of each) perform the following:
Interval 1 (30s) – Snatch Balance x 1 rep
Interval 2 (60s) – Hang Snatch x 1 rep
Interval 3 (90s) – Snatch x 1 rep
Perform all movements at 75-80% of your 1-RM Snatch.
B. Every two minutes, for 10 minutes (5 sets) of:
Strict Shoulder Press x 4 reps @ 85-90%
C. Complete as many rounds and reps as possible in 8 minutes of:
3 Muscle-Ups or 3 Strict Pull-ups
6 Ring Dips
12 Kettlebell Swings (32/24 kg)
Saturday, November 22, 2014
Today's Workout:
A. Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
Immediately followed by…
Every two minutes, for 6 minutes (3 sets):
Back Squat x 10 reps @ 73%
B. Alternating full rounds, complete as many rounds and reps as possible in 18 minutes, of:
3 Power Snatches (135/95 lbs)
6 Kettlebell Swings (70/53 lbs)
9 Tall Box Jumps (30/24")
You may not rebound the Box Jump. You must show full knee and hip lockout on the top of the box.
Thanksgiving Week Schedule:
Monday, November 24th: Regular Schedule
Tuesday, November 25th: Regular Schedule
Wednesday, November 26th: Regular Schedule
Thursday, November 27th: CLOSED
Friday, November 28th: No Classes - Thanksgiving Throwdown (6-9pm)
Saturday, November 29th: No Classes - Thanksgiving Throwdown (1-6pm)
Sunday, November 30th: Barbell Club 12:00-3:00pm
Monday, November 24th: Regular Schedule
Tuesday, November 25th: Regular Schedule
Wednesday, November 26th: Regular Schedule
Thursday, November 27th: CLOSED
Friday, November 28th: No Classes - Thanksgiving Throwdown (6-9pm)
Saturday, November 29th: No Classes - Thanksgiving Throwdown (1-6pm)
Sunday, November 30th: Barbell Club 12:00-3:00pm
Friday, November 21, 2014
Today's Workout:
A. Every 2 minutes, for 8 minutes (4 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
B. Every 90 seconds for 12 minutes (8 sets):
Speed Deadlift x 3 reps @ 65%
C. Every minute, on the minute, for 24 minutes (8 sets):
Minute 1 – 10 Pull-ups + 20 Double-Unders
Minute 2 – 10 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 10 Push Press (95/65 lbs)
*Absolutely no dropping the bar from overhead.
"Performance"
A. Same as above.
B. Same as above.
C. Every minute, on the minute, for 24 minutes (8 sets):
Minute 1 – Double-Under practice
Minute 2 – 10 Burpee Step Overs
Minute 3 – 10 Push Press
A. Every 2 minutes, for 8 minutes (4 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
B. Every 90 seconds for 12 minutes (8 sets):
Speed Deadlift x 3 reps @ 65%
C. Every minute, on the minute, for 24 minutes (8 sets):
Minute 1 – 10 Pull-ups + 20 Double-Unders
Minute 2 – 10 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 10 Push Press (95/65 lbs)
*Absolutely no dropping the bar from overhead.
"Performance"
A. Same as above.
B. Same as above.
C. Every minute, on the minute, for 24 minutes (8 sets):
Minute 1 – Double-Under practice
Minute 2 – 10 Burpee Step Overs
Minute 3 – 10 Push Press
Thursday, November 20, 2014
Today's Workout:
A. Five sets of:
Front Squat x 4-5 reps @ 41X1
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes
B. Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 5 reps @ 80-85%
C. Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Single-Arm DB Row x 8-10 reps each @ 2111
Strict Toes to Bar x 6-8 reps @ 3110
Rest as needed
"Performance"
Same as above.
A. Five sets of:
Front Squat x 4-5 reps @ 41X1
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes
B. Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 5 reps @ 80-85%
C. Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Single-Arm DB Row x 8-10 reps each @ 2111
Strict Toes to Bar x 6-8 reps @ 3110
Rest as needed
"Performance"
Same as above.
Wednesday, November 19, 2014
Gymnastics Clinic this Sunday!
Gymnastics Clinic with a focus on Handstands and Rope Climbs this Sunday, November 23rd from 10:00-11:30am. Spaces are very limited, so sign up today by emailing Coach Josh (josh@808crossfit.com).
Clinics are always FREE for Unlimited Members and $10 for the rest of our members.
Thanksgiving Week Schedule
Monday, November 24th: Regular Schedule
Tuesday, November 25th: Regular Schedule
Wednesday, November 26th: Regular Schedule
Thursday, November 27th: CLOSED
Friday, November 28th: No Classes - Thanksgiving Throwdown (6-9pm)
Saturday, November 29th: No Classes - Thanksgiving Throwdown (1-6pm)
Sunday, November 30th: Barbell Club 12:00-3:00pm
You still have time to register for the Thanksgiving Throwdown if you want to get a workout in post Turkey Day. Find a partner and email Coach Josh (josh@808crossfit.com) by Thursday, November 20th by 5:00pm. We promise the workouts will be a ton of fun!
Here's the list of teams we have competing so far...
Wayne & Johnson
Ryan S & Lawrence
Mana & Byron
Keoni & Chad T
Jorge & Bryson
Aaron H & Kyle
Vic & Matt Alices
Grant & Willis
Ryan B & Ricky
Kamu & Aaron F
Chad H & Paul T
Danny & Nate F
Yoshi & Steve R
Glenn & Paul L
Brianna & Sarah S
Julie & Anna
Olivia & Sica
Dana O & Nikki
Jen & Phoebe
Ren & Cassie
Brie & Sarah V.
Abi & Haylie
Kate & Liko
Shanelle & Raynell
Mary & Marsha
Tuesday, November 25th: Regular Schedule
Wednesday, November 26th: Regular Schedule
Thursday, November 27th: CLOSED
Friday, November 28th: No Classes - Thanksgiving Throwdown (6-9pm)
Saturday, November 29th: No Classes - Thanksgiving Throwdown (1-6pm)
Sunday, November 30th: Barbell Club 12:00-3:00pm
You still have time to register for the Thanksgiving Throwdown if you want to get a workout in post Turkey Day. Find a partner and email Coach Josh (josh@808crossfit.com) by Thursday, November 20th by 5:00pm. We promise the workouts will be a ton of fun!
Here's the list of teams we have competing so far...
Wayne & Johnson
Ryan S & Lawrence
Mana & Byron
Keoni & Chad T
Jorge & Bryson
Aaron H & Kyle
Vic & Matt Alices
Grant & Willis
Ryan B & Ricky
Kamu & Aaron F
Chad H & Paul T
Danny & Nate F
Yoshi & Steve R
Glenn & Paul L
Brianna & Sarah S
Julie & Anna
Olivia & Sica
Dana O & Nikki
Jen & Phoebe
Ren & Cassie
Brie & Sarah V.
Abi & Haylie
Kate & Liko
Shanelle & Raynell
Mary & Marsha
Today's Workout:
A. Three sets of:
Jerk Balance x 3 reps
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 65-75%
B. Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Ring Dips
Burpees to Target 6″ Over Reach
"Performance"
A. Three sets of:
Jerk Balance x 3 reps
Immediately followed by...
Every 2 minutes, for 10 minutes (5 sets) of:
Jerk x 3 reps
A. Three sets of:
Jerk Balance x 3 reps
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 65-75%
B. Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Ring Dips
Burpees to Target 6″ Over Reach
"Performance"
A. Three sets of:
Jerk Balance x 3 reps
Immediately followed by...
Every 2 minutes, for 10 minutes (5 sets) of:
Jerk x 3 reps
B. Complete rounds of 21, 15 and 9 reps for time of:
L-seated DB Press
Hand Release Push-ups
Burpees
Tuesday, November 18, 2014
Today's Workout:
A. Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Clean + High Hang Clean
*Sets 1-3 – 60-65%
*Sets 4-6 – 65-70%
*Sets 7-8 – 70-75%
*Sets 9-10 – 75-80%
B. Complete as many reps as possible in 4 minutes of:
1 Hang Squat Clean (155/105 lbs)
1 Chest-to-Bar Pull-Up
2 Hang Squat Cleans
2 Chest-to-Bar Pull-Ups
3 Hang Squat Cleans
3 Chest-to-Bar Pull-Ups
4 Hang Squat Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
Rest exactly 4 minutes, and then:
Complete as many reps as possible in 4 minutes of:
1 Hang Squat Clean (115/75 lbs)
1 Chest-to-Bar Pull-Up
2 Hang Squat Cleans
2 Chest-to-Bar Pull-Ups
3 Hang Squat Cleans
3 Chest-to-Bar Pull-Ups
4 Hang Squat Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
"Performance"
A. "Performance"
Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Power Clean + High Hang Power Clean
B. Complete as many reps as possible in 4 minutes of:
1 Power Clean
1 Bar Facing Burpee
2 Power Cleans
2 Bar Facing Burpees
3 Power Cleans
3 Bar Facing Burpees
4 Power Cleans
4 Bar Facing Burpees
. . . and so on up the ladder
Rest exactly 4 minutes, and then:
Complete as many reps as possible in 4 minutes of:
1 Power Clean
1 Bar Facing Burpee
2 Power Cleans
2 Bar Facing Burpees
3 Power Cleans
3 Bar Facing Burpees
4 Power Cleans
4 Bar Facing Burpees
. . . and so on up the ladder
A. Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Clean + High Hang Clean
*Sets 1-3 – 60-65%
*Sets 4-6 – 65-70%
*Sets 7-8 – 70-75%
*Sets 9-10 – 75-80%
B. Complete as many reps as possible in 4 minutes of:
1 Hang Squat Clean (155/105 lbs)
1 Chest-to-Bar Pull-Up
2 Hang Squat Cleans
2 Chest-to-Bar Pull-Ups
3 Hang Squat Cleans
3 Chest-to-Bar Pull-Ups
4 Hang Squat Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
Rest exactly 4 minutes, and then:
Complete as many reps as possible in 4 minutes of:
1 Hang Squat Clean (115/75 lbs)
1 Chest-to-Bar Pull-Up
2 Hang Squat Cleans
2 Chest-to-Bar Pull-Ups
3 Hang Squat Cleans
3 Chest-to-Bar Pull-Ups
4 Hang Squat Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
"Performance"
A. "Performance"
Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Power Clean + High Hang Power Clean
B. Complete as many reps as possible in 4 minutes of:
1 Power Clean
1 Bar Facing Burpee
2 Power Cleans
2 Bar Facing Burpees
3 Power Cleans
3 Bar Facing Burpees
4 Power Cleans
4 Bar Facing Burpees
. . . and so on up the ladder
Rest exactly 4 minutes, and then:
Complete as many reps as possible in 4 minutes of:
1 Power Clean
1 Bar Facing Burpee
2 Power Cleans
2 Bar Facing Burpees
3 Power Cleans
3 Bar Facing Burpees
4 Power Cleans
4 Bar Facing Burpees
. . . and so on up the ladder
Monday, November 17, 2014
Today's Workout:
A. Every 45 seconds, for 10 sets of each perform the following:
Interval 1 (0:00-0:45) – Snatch Balance x 1 rep
Interval 2 (0:45-1:30) – High Hang Snatch x 1 rep
Interval 3 (1:30-2:15) – Snatch x 1 rep
B. Complete as many rounds and reps as possible in 4 minutes of:
135/95 lb Power Clean x 1 rep
135/95 lb Thruster x 1 rep
135/95 lb Shoulder to Overhead x 1 rep
"Performance"
A. "Performance"
Every 45 seconds, for 10 sets of each perform the following:
Interval 1 (0:00-0:45) – High Hang Power Snatch x 1 rep
Interval 2 (0:45-1:30) – Hang Power Snatch x 1 rep
Interval 3 (1:30-2:15) – Power Snatch x 1 rep
B. Complete as many rounds and reps as possible in 4 minutes of:
Power Clean x 1 rep
Thruster x 1 rep
Shoulder to Overhead x 1 rep
A. Every 45 seconds, for 10 sets of each perform the following:
Interval 1 (0:00-0:45) – Snatch Balance x 1 rep
Interval 2 (0:45-1:30) – High Hang Snatch x 1 rep
Interval 3 (1:30-2:15) – Snatch x 1 rep
B. Complete as many rounds and reps as possible in 4 minutes of:
135/95 lb Power Clean x 1 rep
135/95 lb Thruster x 1 rep
135/95 lb Shoulder to Overhead x 1 rep
"Performance"
A. "Performance"
Every 45 seconds, for 10 sets of each perform the following:
Interval 1 (0:00-0:45) – High Hang Power Snatch x 1 rep
Interval 2 (0:45-1:30) – Hang Power Snatch x 1 rep
Interval 3 (1:30-2:15) – Power Snatch x 1 rep
B. Complete as many rounds and reps as possible in 4 minutes of:
Power Clean x 1 rep
Thruster x 1 rep
Shoulder to Overhead x 1 rep
Saturday, November 15, 2014
Today's Workout:
A. Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
Immediately followed by...
Every two minutes, for 6 minutes (3 sets):
Back Squat x 10 reps @ 70%
B. In teams of 2, complete the following for time:
Row 500 Meters, while partner completes 100 Double-Unders (then switch)
Then...
50 Power Cleans (RX: 185/125)
40 Pull-Ups
30 Shoulder to Overhead (155/105 lbs)
20 Alternating Burpee Box Jumps (24/20")
10/6 Muscle-ups
Only one barbell per team, you must switch your own loads. Must tag partner in before every switch.
A. Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
Immediately followed by...
Every two minutes, for 6 minutes (3 sets):
Back Squat x 10 reps @ 70%
B. In teams of 2, complete the following for time:
Row 500 Meters, while partner completes 100 Double-Unders (then switch)
Then...
50 Power Cleans (RX: 185/125)
40 Pull-Ups
30 Shoulder to Overhead (155/105 lbs)
20 Alternating Burpee Box Jumps (24/20")
10/6 Muscle-ups
Only one barbell per team, you must switch your own loads. Must tag partner in before every switch.
Announcing the Final Group Elements of 2014!
THE GROUP ELEMENTS PROGRAM:
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 Private, Semi-Private and Group programs for your convenience. If your schedule does not allow for our Group Program, please email us at info@808crossfit.com about the Private and Semi-Private programs.
GROUP Elements Program:
The Group Elements Program is 4 weeks long (12 classes) and $150 (payable in cash or check only to Joshua Akiona). The classes occur at 6:30pm on Monday, Tuesday and Thursday. 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 week of Thanksgiving, class will be held on Monday, Tuesday, and Wednesday at 7:00pm.
The next Group Elements begins Monday, November 17th. Please email josh@808crossfit.com with the subject line, "NOV14 Elements Program," to reserve your spot.
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 Private, Semi-Private and Group programs for your convenience. If your schedule does not allow for our Group Program, please email us at info@808crossfit.com about the Private and Semi-Private programs.
GROUP Elements Program:
The Group Elements Program is 4 weeks long (12 classes) and $150 (payable in cash or check only to Joshua Akiona). The classes occur at 6:30pm on Monday, Tuesday and Thursday. 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 week of Thanksgiving, class will be held on Monday, Tuesday, and Wednesday at 7:00pm.
The next Group Elements begins Monday, November 17th. Please email josh@808crossfit.com with the subject line, "NOV14 Elements Program," to reserve your spot.
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