JOIN THE LAZY MACROS CHALLENGE

(#800gCHALLENGE® + PROTEIN)
   

            

WHAT IS IT?

This challenge was designed by OptimizeMe Nutrition and focuses on ensuring a baseline level of fruits, veggies, and protein every day -- without weighing and measuring everything and without restricting anything! Hence, it’s “lazy” but still offers significant results. 

It combines the #800gChallenge® (eating 800 grams, by weight, of fruits and veggies each day) with a protein target.  By setting a target on these underrepresented items in most diets, the overall quantity is reduced as well as a more even macronutrient balance is achieved.

In addition, points are awarded for working out AND achieving enough sleep - an important and overlooked aspect to one’s goals. Therefore, the Lazy Macros Challenge tackles the 4 major areas (diet quality, diet quantity, exercise, and sleep) that affect the goals most everyone wants: better body composition, performance, and overall health. Here's a one-sheet with all the rules and scoring details.

 

DATES

March 9 – April 8, 2020

SIGN-UP

You can register HERE [crossfit808slazymacroschallenge2020.wodifyrise.com]. 

COST

$20

SCORING

We will be using Wodify Rise to log scores and leaderboard throughout the challenge. More info on scoring can be found here.

PRIZE

TBA

January 2020 GROUP ELEMENTS!

January 2020 GROUP ELEMENTS registration is open! Spaces are limited, so please make sure you sign-up early!

THE ELEMENTS PROGRAM:
The Elements Program teaches you the basic movements commonly seen in CrossFit and our group classes. Successful completion of the Elements Program is required in order to participate in our regular CrossFit classes.

GROUP ELEMENTS: The Group Elements meets on Wednesdays and Fridays at 7:00pm for 4 consecutive weeks (a total of 8 sessions). All 8 sessions must be attended in order to graduate. Make-up sessions ($40) can be scheduled with the coach.

Our next Group Elements begins on Wednesday, January 8th at 7:00pm. The cost is $100. You can register by going to our SCHEDULE and clicking on the Elements Class (on January 8th) or by clicking this link. Please email us at info@808crossfit.com with any further questions.

JOIN THE #800gCHALLENGE®

WHAT IS IT?

The #800gChallenge was designed by OptimizeMe Nutrition. Eat 800 grams (g) of fruits and/or vegetables, by weight, per day. 

No foods are eliminated, but only fruits and veggies count toward the 800g. Eat the fruits and veggies of your choice. Hit the macros you want.

Raw, cooked, canned, frozen; doesn’t matter!  If you can weigh it as a standalone and unprocessed fruit or vegetable, you can count it. Yep, that’s it! Here’s a one-sheet with all the rules.

So why 800g? It’s associated with increased health and is a simplified way to hit those recommended servings of fruits and vegetables. Read more here.

 

DATES

January 6th, 2020 - February 5th, 2020 (30 days)

SIGN-UP

You can register HERE [800gchallengewith808.wodifyrise.com]. 

EDUCATIONAL LECTURE (optional)

Saturday, January 4th, 2020 (Time TBA), Coach Thibs will be giving a lecture on healthy food choices to aid in your decision making through the 30 days.

COST

$25

SCORING

We will be using Wodify Rise to log scores and leaderboard throughout the challenge. More info on scoring can be found here. Please also feel free to take before and after photos as well as record your starting weight and progress weight check-ins.

20.4

“CrossFit Games Open Event 20.4″
For time:
30 Box Jumps (24″/20″)
15 Clean & Jerks (95/65 lbs)
30 Box Jumps (24″/20″)
15 Clean & Jerks (135/85 lbs)
30 Box Jumps (24″/20″)
10 Clean & Jerks (185/115 lbs)
30 Single-Leg Squats
10 Clean & Jerks (225/145 lbs)
30 Single-Leg Squats
5 Clean & Jerks (275/175 lbs)
30 Single-Leg Squats
5 Clean & Jerks (315/205 lbs)

Time cap: 20 minutes


Friday Night Lights
Heat 1 (5:00pm): Yuri, Tracy, Chris G, Nic Lee, Nate O

Heat 2 (5:25pm): Brie, Olino, Chris S, Lawrence, Nohea

Heat 3 (5:50pm): Sarah R, Lindsey, Darin, Steve R, Donovan

Heat 4 (6:15pm): Patty, Jojo, Renee, Jon M, Roberto, Blake

Heat 5 (6:40pm): Lauren, Betta, Chris I, Justin, Raj

**If you are not in a heat, please sign-up on Zen Planner and we will get you in one.**

20.3

“CrossFit Games Open Event 20.3 & 18.4”
21 Deadlifts (225/155 lbs)
21 Handstand Push-Ups
15 Deadlifts (225/155 lbs)
15 Handstand Push-Ups
9 Deadlifts (225/155 lbs)
9 Handstand Push-Ups
21 Deadlifts (315/205 lbs)
50-Foot Handstand Walk
15 Deadlifts (315/205 lbs)
50-Foot Handstand Walk
9 Deadlifts (315/205 lbs)
50-Foot Handstand Walk

Time cap: 9 minutes


Friday Night Lights 20.3
Heat 1 (5:00pm): Brie, Olino, Marsha, Casey

Heat 2 (5:15pm): Diamand, Lindsey, Nic, Steve R

Heat 3 (5:30pm): Sarah R, Aaron, Lawrence, Nate O

Heat 4 (5:45pm): Ciara, Patty, Nohea, Roberto

Heat 5 (6:00pm): Betta, Lauren, Jon, Renee, Raj

*If you forgot to sign-up, please sign-up on Zen Planner as soon as possible.

Second Chance Sunday 20.2!

Second Chance Sunday is an opportunity for athletes who are looking to attempt the Open workout of the week a second time or for those who could not make it in on Friday. Doors will open at 9:30am and the first heat will start at 10:00am.

Also, since our neighbors, Metro Christian Church, has their Sunday services, the parking lot will be pretty full, please find street parking. Thank you!

Second Chance Sunday 20.2
Heat 1 (10:00am): Sergio, Nohea, Anton, Brie, Kate

Heat 2 (10:25am): Zach, Blake, Justin, Cullen, Julie

Heat 3 (10:50am): Showers, Andrew, Diamand

20.2 FNL!

"CrossFit Games Open 20.2"
Complete as many rounds and reps as possible in 20-minutes, of:
4 Dumbbell Thrusters (50/35 lbs)
6 Toes to Bar
24 Double-Unders


Friday Night Lights - 20.2

Heat 1 (5:00pm): Brie, Sarah, Diamand, Lindsey, August, Casey H

Heat 2 (5:25pm): Mary, Ciara, Chantelle, Nate O, Chris G, Nic Lee

Heat 3 (5:50pm): Ashley, Marsha, Alicia, Thibs, Lawrence, Berto, Steve R

Heat 4 (6:15pm): Mari, Patty, Betta, Eric, Raj, Darin

Doors will open around 4:30pm. If you forgot to sign-up, please sign-in on Zen Planner and we will add you to a heat!

Second Chance Sunday!

Second Chance Sunday is an opportunity for athletes who are looking to attempt the Open workout of the week a second time or for those who could not make it in on Friday. Doors will open at 9:30am and the first heat will start at 10:00am. Please sign-up on Zen Planner if you plan on attending!

Also, since our neighbors, Metro Christian Church, has their Sunday services, the parking lot will be pretty full, please find street parking. Thank you!

20.1 Heats for FNL

“CrossFit Games Open Event 20.1”

Ten rounds for time of:

8 Ground to Overhead (95/65 lbs)

10 Bar-Facing Burpees

Time cap: 15 minutes

Heats for Friday Night Lights:

Heat 1 (5:00pm): Olino, Lindsey, Nate O, Nic Lee, Casey H

Heat 2 (5:20pm): Diamand, Brie, Cullen, Chris G, Anton

Heat 3 (5:40pm): Sarah R, Ashley P, Darin, Steve R, Berto

Heat 4 (6:00pm): Ciara, Marsha, Eric, Blake, Justin, Donovan

Heat 5 (6:20pm): Alicia, Betta, Patty, Chris I, Showers, Raj

**If you forgot to sign-up on time, please jump on Zen Planner now and sign-up. We will put you in a heat.**

The Open is coming!

Wait! What? The Open is here already? 

If you haven't heard yet, the CrossFit Games Open has now moved to the months of October and November. That is right, the 2020 CrossFit Games Open starts this week! The first workout will be announced on Thursday, October 10th and we will do the workout on Friday during classes and our Friday Night Lights event! You will no longer be seeing the Open in February.

What is the Open? 

The Open is a five-week test of fitness, guided by CrossFit Headquarters (HQ). HQ will release one new workout per week on Thursdays, and the entire global community will have till Monday to complete the workout (aka plug in your scores). There are 3 divisions for the workouts: RX, Scaled and Masters/Teens.

Should I do the Open?

Absolutely. As intimidating as the Open might sound, the Open is really for everyone! There is a strong community aspect that always shines through during the Open season.  Not to mention Coach Kate takes some amazing photos every workout for you to enjoy and remember the fun you had!

I also love the energy the Open brings. I love watching the coaches and members cheer each other on. I love seeing our members get out of their comfort zones and hit personal bests. I love seeing our gym "suffer" together. And, remember, all the workouts are scalable, so you do not need to worry about not being able to do something.

How do I sign-up?

If I have convinced you that the Open is going to be awesome and you would like to officially register, you will go www.games.crossfit.com. Do not forget to put CrossFit 808 as your affiliate! 

If you would also like to help us with judging, please take the Judge's Course. If you already took the Judge's Course for the 2019 Open (the Open we just did in February), you do not need to retake it.

CrossFit 808's Open Schedule:

On Friday, the workout of the day for the 6:00am, 8:30am, and 12:00pm classes will be the Open workout of the week. Friday evening we will host our Friday Night Lights (FNL) event from about 5:00pm - 7:00pm. To sign-up for a heat, you will just register on Zen Planner like normal. If you cannot make it on Friday, we have a Second Chance opportunity on Sundays at 10:00am! You can also sign-up for that on Zen Planner.

September Group Elements Registration is now open!

Since we have been getting a ton of requests for the SEPTEMBER Group Elements Program, we decided to open registration early. Spaces are limited, so please make sure you sign-up early! We will be taking a short break with our Group Elements in October and November because of the CrossFit Games Open, so please take advantage of the September class.

THE ELEMENTS PROGRAM:
The Elements Program teaches you the basic movements commonly seen in CrossFit and our group classes. Successful completion of the Elements Program is required in order to participate in our regular CrossFit classes.

GROUP ELEMENTS: The Group Elements meets on Wednesdays and Fridays at 7:00pm for 4 consecutive weeks (a total of 8 sessions). All 8 sessions must be attended in order to graduate. Make-up sessions ($40) can be scheduled with the coach.

Our next Group Elements begins on Wednesday, September 11th at 7:00pm. The cost is $100. You can register by going to our SCHEDULE and clicking on the Elements Class (on September 11th) or by clicking this link. Please email us at info@808crossfit.com with any further questions.

August Group Elements REGISTRATION IS OPEN!

Since we have been getting a ton of requests for the August Group Elements Program, we decided to open registration early. Spaces are limited, so please make sure you sign-up early!

THE ELEMENTS PROGRAM:
The Elements Program teaches you the basic movements commonly seen in CrossFit and our group classes. Successful completion of the Elements Program is required in order to participate in our regular CrossFit classes.

GROUP ELEMENTS: The Group Elements meets on Wednesdays and Fridays at 7:00pm for 4 consecutive weeks (a total of 8 sessions). All 8 sessions must be attended in order to graduate. Make-up sessions ($40) can be scheduled with the coach.

Our next Group Elements begins on Wednesday, August 14th at 7:00pm. The cost is $100. You can register by going to our SCHEDULE and clicking on the Elements Class (on August 14th) or by clicking this link. Please email us at info@808crossfit.com with any further questions.

Next Group Elements begins July 10th!

THE ELEMENTS PROGRAM:
The Elements Program teaches you the basic movements commonly seen in CrossFit and our group classes. Successful completion of the Elements Program is required in order to participate in our regular CrossFit classes.

GROUP ELEMENTS: The Group Elements meets on Wednesdays and Fridays at 7:00pm for 4 consecutive weeks (a total of 8 sessions). All 8 sessions must be attended in order to graduate. Make-up sessions ($40) can be scheduled with the coach.

Our next Group Elements begins on Wednesday, July 10th at 7:00pm. The cost is $100. You can register by going to our SCHEDULE and clicking on the Elements Class (on July 10th) or by clicking this link. Please email us at info@808crossfit.com with any further questions.

Next Group Elements begins June 5th!

THE ELEMENTS PROGRAM:
The Elements Program teaches you the basic movements commonly seen in CrossFit and our group classes. Successful completion of the Elements Program is required in order to participate in our regular CrossFit classes.

GROUP ELEMENTS: The Group Elements meets on Wednesdays and Fridays at 7:00pm for 4 consecutive weeks (a total of 8 sessions). All 8 sessions must be attended in order to graduate. Make-up sessions ($40) can be scheduled with the coach.

Our next Group Elements begins on Wednesday, June 5th at 7:00pm. The cost is $100. You can register by going to our SCHEDULE and clicking on the Elements Class (on June 5th) or by clicking this link. Spaces are very limited and our last May Group Elements filled up pretty quickly. Please email us at info@808crossfit.com with any further questions.

Summer Slim Down Nutrition Challenge

Summer Slim Down Nutrition Challenge starts on Monday, May 20th and will conclude on Wednesday, July 3rd. Yes, just in time for the 4th of July! This challenge will be based on class attendance and body composition changes. There will also be bragging rights for the class that has the most participation and results. Please sign-up and weigh in with Coach Kate or Coach Elyse by Monday.

Next Group Elements begins: May 1st!

THE ELEMENTS PROGRAM:
The Elements Program teaches you the basic movements commonly seen in CrossFit and our group classes. Successful completion of the Elements Program is required in order to participate in our regular CrossFit classes.

GROUP ELEMENTS: The Group Elements meets on Wednesdays and Fridays at 7:00pm for 4 consecutive weeks (a total of 8 sessions). All 8 sessions must be attended in order to graduate. Make-up sessions ($40) can be scheduled with the coach.

Our next Group Elements begins on Wednesday, May 1st at 7:00pm. The cost is $100. You can register by going to our SCHEDULE and clicking on the Elements Class (on May 1st) or by clicking this link. Please email us at info@808crossfit.com with any further questions.

Bring a Friend Day!

Bring a Friend Day this Saturday, March 30th at 10:00am! Please email Coach Elyse to RSVP (info@808crossfit.com).

19.5 - Second Chance Sunday!

Heats for Second Chance Sunday:
Heat 1 (10:00am): Zach, Glenn, Leah, Jamie, Jaz
Heat 2 (10:25am): Nohea, Marsha, Brie, Mari, Alana
Heat 3 (10:50am): Brandy, Chad, Noe, Ashley P, Cullen

Doors will open at 9:30am for you to warm-up. Please remember the church will be in session so you must park in our gym fronting stalls or find some street parking. If your name is not on here and you’d like to get in a heat please SIGN-UP ON ZEN PLANNER ASAP!

19.5 - CrossFit 808 Tee/Tank!

“CrossFit Games Open Event 19.5”
Complete rounds of 33, 27, 21, 15 and 9 reps for time of:
Thrusters (95/65 lbs)
Chest-to-Bar Pull-Ups

Time cap: 20 minutes

FRIDAY NIGHT LIGHTS:
Doors will open at 4:00pm and the first heat will go at 4:20pm. If you plan on staying for awhile to watch and cheer others on, please find parking offsite. Thank you for your kokua! Please make sure you arrive with enough time prior to your heat start to warm-up. You will be on your own to warm-up for Friday Night Lights.

Heat 1 (4:20pm): Zach, Josh A, Keoni, Rachel, David
Heat 2 (4:40pm): Caleb, Tony, Noe, Ren, Steve R
Heat 3 (5:00pm): Nic, Nate O, Diamand, Lindsey, Sergio, Sage G
Heat 4 (5:20pm): Cody, Josh M, Chantelle, Janet, Mike Y, Jaz T
Heat 5 (5:40pm): August, Ashley P, Sarah R, Carmen, Sage H, Meg V
Heat 6 (6:00pm): Mike V, Justin, Blake, Betta, James, Noriko
Heat 7 (6:20pm): Roberto, Dana, Dee, Jaz M

**If you are not in a heat and would like to be added, please make sure you SIGN-UP on Zen Planner ASAP and we will add you to an open heat!**

19.4 - Second Chance Sunday

Heats for Second Chance Sunday:
Lane 1, Lane 2, Lane 3, Lane 4, Lane 5Heat 1 (10:00am): Nohea, Chris S, Meg V, Kate, Sage
Heat 2 (10:15am): Mike V, Joel, Lindsey, Leah
Heat 3 (10:30am): ------, Ross, Marsha, Alana, Noriko
Heat 4 (10:45am): Paulo, Nate O, Diamand, Sarah Ho
Heat 5 (11:00am): August, Tony, Dana, ------, Lei

Doors will open at 9:30am for you to warm-up. Please remember the church will be in session so you must park in our gym fronting stalls or find some street parking. If your name is not on here and you’d like to get in a heat please SIGN-UP ON ZEN PLANNER ASAP!