The CrossFit Games Open: 5 days away, REGISTER today!

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

-Jack London

Above: Requiring an athlete to jump and 2-hand touch one foot above their max reach in a Burpee, can drastically change a workout.

Today's WOD:

6 rounds for time, of:

400m Run

25 Burpees (Jump and touch 1 ft. above max reach.)

8:30am Class:

Rainy Day WOD:

5 rounds for time, of:

50 ft. Walking Overhead Plate Lunges (45/35 lbs.)

21 Burpees

The new CrossFit Games 2011 website is up and running!  Click here to check it out!  If you haven't and want to register as an competitor in the CrossFit Games Open, click here.  Even if you don't plan on competing past the Open, it is still a great event to participate in.  Its only $10 to register and you will be able to compare your times/scores/loads with other registered athletes across the world.  I highly recommend all of our athletes to register and take part in this awesome event!  

What exactly is the CrossFit Games Open and how does one compete?

CrossFit HQ will drop a workout a week for 6 weeks starting Tuesday, March 15th.  The workouts are varied and no one knows what they will be from week to week until they're announced. The workout for the week is announced each Tuesday, and all competitors have until the following Sunday to perform the workout and enter their results online.

Each workout is explained thoroughly. There are specific variations for Men, Women, and the two oldest Masters divisions. There are video, text, and photos describing the structure of the workout along with the movement standards for each exercise within the workout. There is even a printable PDF that you can take to the gym with you.

CrossFit 808 has already registered as a hosting affiliate, so all members can do the weekly competition WODs with us!  As long as we have the equipment, space, and judging capability to host and validate the workout of the week, we will opt-in for all of the 6 weeks.  

Yesterday's WOD board:

"Come one, Come All!"

"Things may come to those who wait, but only the things left by those who hustle."

-Abraham Lincoln

Above: When you finish the WOD, do you feel like you gave it your all?  Hoku, definitely gave it his best at the 2000m Row, finishing under 8 minutes!

Today's WOD:

Push Jerk

3-3-3-3-3

For time:

2000m Row

Thank you to everyone who tuned into the Urban Beach Boys radio/tv show this morning.  I had a blast talking story with hosts Michael Mazzella and Hal Wilkerson about CrossFit 808.  I meant every word that I said on today's show.  Come try CrossFit 808 for a week and see how we can change your life for the better!  Membership caps at 200, so don't miss out on your opportunity to join the fast growing gym on the island. We don't care how old you are; we don't care if you've never done CrossFit before.  Just show up to a class and see what makes our gym so special!

Yesterday's WOD board:

EMOM: Every Minute on the Minute

"Our goals can only be reached through a vehicle of a plan, in which we must fervently believe, and upon which we must vigorously act. There is no other route to success."

-Stephen A. Brennan

Above: 4pm class gets after there Deadlifts during Today's WOD!

Today's WOD:

EMOM (Every minute on the minute) for 20 minutes:

5 Deadlifts (225/155 lbs.)

20 Double-Unders

In our Workout of the Day, athletes were asked to perform 5 Deadlifts and 20 Double-Unders (or 30 Single Unders) within a minute.  Then do it again for another 19 rounds!  If the athlete did not complete the set of Deadlifts and Double-Unders, they had the option of taking a minute off and continuing till completion or failure.  However, their score would be where they could not successfully complete the work in the minute.

For some, the Deadlifts were the minute breaker, for others it was the Double-Unders.  In CrossFit, we love to pair "gymnastics" with "weightlifting".  Moreover, we love being good at both! 

If you still haven't checked out the Star Advertiser article about CrossFit 808 from Friday's Sports Section, here's the link:  "A Passion Became a Business" by Cindy Luis.

Also, tune into K-108 (AM 1080) Radio or OC-16 (http://www.oc16.tv/) from 8:00-9:00am tomorrow morning!  CrossFit 808 will be a guest on the show Urban Beach Boys produced by Tiny Tadani and hosted by Michael Mazzella.

Saturday's WOD board:

Going Down, Going Up!

“What is not started today is never finished tomorrow.”

-Johann Wolfgang von Goethe

 

Above: (Top) Mike and Mike went side by side during today's WOD. They pushed each other to the very end.  (Bottom) Jeff rips through his KB Swings.

Today's WOD:
For time:
15 Pull-ups
1 KB Swing (1.5/1 pood)
14 Pull-ups
2 KB Swings (1.5/1 pood)
13 Pull-ups
3 KB Swings (1.5/1 pood)
12 Pull-ups
4 KB Swings (1.5/1 pood)
11 Pull-ups
5 KB Swings (1.5/1 pood)
10 Pull-ups
6 KB Swings (1.5/1 pood)
9 Pull-ups
7 KB Swings (1.5/1 pood)
8 Pull-ups
8 KB Swings (1.5/1 pood)
7 Pull-ups
9 KB Swings (1.5/1 pood)
...UNTIL...
1 Pull-up
15 KB Swings (1.5/1 pood)

Today's WOD featured 2 movements: Pull-ups and Kettlebell Swings.  While the Pull-up reps went down during the workout from 15 to 1; the KB Swing reps went up from 1 to 15--both totaling 120 reps by the end of the WOD.

Yesterday's WOD board:

Is CrossFit 808 for you? YES!

"A hobby became a passion. A dream became a business." 

-Cindy Luis, Honolulu Star Advertiser

[Click on quote above to see Today's article about CF808 in the Honolulu Star Advertiser.]

Above:  When we say everything in our workouts can be modified, we mean it!

Today's Workout:

3 rounds for time:

500m Row

21 Burpees

400m Run

In a WOD we did a few days ago, there was an Olympic Lift called the Snatch.  The prescribed weight was 75 lbs. for men and 55 lbs. for women; however the weight could be modified for any fitness level.  In the top picture, my mom (age 56, CrossFitting for only a few weeks), snatches a "weightless" PVC pipe and focuses on her ROM (Range of Motion).  In the bottom picture, Lei (age 33, CrossFitting for a year), snatches the prescribed weight of 55 lbs.  So, when you ask yourself if CrossFit is for you? My answer to you, would be, "YES!"  See you at class tomorrow morning!

Yesterday's WOD board:

Happy Girl's Day!

"Growth occurs when you are uncomfortable."

Above: Mobility work is important for CrossFit and training.  We love incorporating Mobility drills into our warmups and/or cool downs at CrossFit 808.

Today's WOD:
Front Squat
5-5-3-3-1-1-1-1


"Karen"
For time:
150 Wall Balls (20/14 lbs.)

Today's strength WOD, 1-RM Front Squat, took us through the technique for a solid Wall Ball throw.  Breaking down the squat when weight is loaded in the front rack, helped with the initial movement of a Wall Ball throw.  Taking a Wall Ball throw to the correct depth with proper squat form is crucial in for efficiency, especially when tackling a benchmark chick like, "Karen."

Starting with a great warmup on our Concept-2 Rowers, we then went through some awesome mobility work on our hips and legs.  Mobility work is important for CrossFit and training in general.  I've found that mobility WODs have increased my flexibility and strength.  While some drills may be somewhat uncomfortable, you always end up feeling so much better when its over.  Growth definitely occurs when you are uncomfortable.

Yesterday's WOD Board:

The Feeling of Camaraderie

“The nice thing about teamwork is that you always have others on your side.”

-Margaret Carty

Above: This picture just puts a smile on my face.  Our ROGUE Infinity Pullup Rig filled with our athletes getting after their 100 Pull-ups, which can be modified with Pullup Bands or Jumping Pullups.

A few days ago, I touched on the subject of the benefits of group exercise and how the more the merrier in CrossFit WODs.  I received an email from one of our athletes today that I just had to share.  Taking on something new is not always easy and can be very intimidating.  However, most times, for those who press on and give something a try, regardless of the result, they have no regrets.  Its like they say--half the battle is showing up.

Shanelle's first experience at a CF808 Class is a great example of going and giving something new a try.   She found that while CrossFit WODs may not be easy, having others around you working just as hard and getting better for it makes it seem easier. Way to go Shanelle!

Elyse,

First of all I just wanted to thank you for the great intense workout I experienced on Saturday, it kicked my butt. Second I am very pleased with your gym, the facility, the trainers, as well as the members. I am not the kind of person who likes to go to classes not knowing anyone, I always drag someone along however I couldn't find anyone to drag so I sucked it up and went anyway. The result was not just a great workout but a feeling of being accepted. Upon leaving your gym I felt the meaning of group exercise. It threw me by surprise when your friend got down with me, motivated and pushed me to finish. That is something that has never happened in any "group" class that I have joined. With that I am very eager to begin my long awaited crossfit experience at you gym!

Thanks,

Shanelle 

Today's WOD (110302 Mainsite WOD):

3 rounds for time:

400m Run

15 Squat Snatches (75/55 lbs.)

9 HSPU

Yesterday's WOD board: