Benchmark chick "Diane" is back!

"There is no failure except in no longer trying. There is no defeat except from within."

-Elbert Hubbard

Above:  If you walked into a gym and saw this, what would you think? The girls of the 8:30am class get down with their Handstand Push-ups.  The modification on a box allows the athlete to choose the level of difficulty--the closer you walk your hands to the box and lift your butt up in the air, the more difficult the movement becomes. 

Above:  We love visitors!  Megan (red shorts) from Stoneway CrossFit in Seattle and John from Boston joined our morning class for "Diane".

Today's WOD:
"Diane"
21-15-9 rep rounds for time:
Deadlift (225/155 lbs.)
Handstand Push-ups


See February 22, 2011 for previous time.

Day 9 of the Paleo Challenge!

Zach Lopes' Paleo Chicken Stir Fry

Cubed chicken breasts. Lightly cooked in coconut oil. Removed from pan. Cooked garlic, onions, celery, carrots, bell peppers and mushrooms until soft. Put chicken back in with mrs dash, lemon pepper, oregano and basil. Stir and let sit. 

Yesterday's WOD Board:

"Fight Gone Bad"

"Nothing in the world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination are omnipotent."

-Calvin Coolidge

Above: Do you go harder when someone is cheering you on? Steve makes sure Blaine isn't holding back on the rower during "Fight Gone Bad!" today.

Today's WOD:

"Fight Gone Bad!"


Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)


In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Day 8 of the Paleo Challenge!
BRING IN YOUR FOOD JOURNALS to the first class you come to this week--Coach Josh and I, will look over and make comments/adjustments if necessary!
CF808 athlete, Carol Guira, whipped this up for her lunch today:  Chicken breast seasoned with paprika, organic no salt seasoning, black pepper, and soaked with fresh squeezed lemon juice. Fried in coconut oil.  Served with a tossed salad.

Footage of Rogue Fitness teammates, Miranda Oldroyd and Elyse Umeda, hitting the CrossFit Games Open WOD 11.3!  Miranda grabbed 33 rounds + 1 rep and Elyse scored 36 rounds + 1 rep.

CrossFit 808 CrossFit Games Open WOD 11.3 from Elyse Umeda on Vimeo.

Saturday's WOD Board:

Have a great weekend!

"No wind favors he who has no destined port."

-Montaigne

Above:  (Top) The 9am class getting today's WOD done!  (Bottom) Kassie from CF Las Vegas dropped in for our 10am class!

Today's WOD:
30-25-20-15-10 rep rounds for time, of:
Burpees
Box Jumps (24"/20")
Toes to Bar


Day 6 of the Paleo Challenge!
Tip of the day:  HYDRATE... drink water!  Don't mistake thirst for hunger!


Yesterday's WOD Board:

CrossFit Games Open WOD 11.3

"The only person who cannot be helped is that person who blames others."

-Carl Rogers

 Above: (Top) Coach Josh takes the afternoon class through some mobility in preparation for today's Open WOD.  Congratulations to all the athletes who grabbed PRs in the Squat Clean and Jerk!  Great effort from all the classes! (Bottom) Miranda stopped by to hit the Open WOD with me.  Thank you to everyone who came by and cheered us on!  Talk about one of the longest 5-minutes of my life.

Today's WOD:
"CrossFit Games Open Workout 11.3"
AMRAP in 5 minutes, of:
Squat Clean (165/110 lbs.)
Jerk (165/110 lbs.)


Then...
2 minutes max calories on the Rower
2 minutes max reps GHD Sit-ups
2 minutes max calories on the Rower

Day 5 of the Paleo Challenge!

Are you writing down everything you're eating? Remember, we'll be looking through your journals either Monday or Tuesday next week!

Above:  Chef Hoku Kinzie and his Paleo dinner--steak, broccoli, grilled bell peppers, grilled onions, and grilled mushrooms!

Yesterday's WOD Board:

The Squat Clean & Jerk

"I don't need easy, I just need possible." 

-Bethany Hamilton

Above: Matt hard at work... or hard at play? Glad he's finally a CrossFit junkie!

Day 4 of the Paleo Challenge!


Today's WOD:
Squat Clean & Jerk
1-1-1-1-1


Then...
Max reps Double-Unders in 2 minutes
Max reps GHD Hip Extensions in 2 minutes
Max reps Double-Unders in 2 minutes

Today we went over the movement standards as well as tried for a 1-RM at the Squat Clean & Jerk in preparation for tomorrow's Open WOD 11.3.  Coach John and Coach Josh gave pointers to all the athletes today and many of you hit PR's in the lifts!  If you haven't watched the movement standard video for Open WOD 11.3, please take a few minutes and watch it.  Its a good video for everyone, not only the athletes registered for the Open.  Remember, "you don't need easy, you just need possible."

Yesterday's WOD Board:

Strong is Beautiful

"Live fully like it is your last day. Love freely like it is your first day. Laugh fiercely like a child. And let life flow." 

-Kute Blackson

Above:  HQ Cert Coach, my friend and Rogue teammate, Miranda Chivers Oldroyd, dropped in today to show me how its done!  She is a poster girl for strong and beautiful.  We will be hitting Open WOD 11.3 together this week!  I'm looking forward to her destroying those heavy Squat Clean & Jerks as well as kicking my butt! 

Today's WOD:
AMRAP in 15 minutes, of:
10 Push Jerks (115/75 lbs.)
10 Burpees

Day 3 of the Paleo Challenge!


Didn't have time to make yourself lunch? No problem.  
Here's some places you can go to get a Paleo-friendly meal:


Alicia's Market
"CrossFit 808 Special":  Top Sirloin on mixed greens!

California Pizza Kitchen
"Roasted Vegetable Salad":  (ORDER without corn or dressing, and ADD protein) Roasted artichoke hearts, asparagus, Japanese eggplant, red & yellow peppers, corn and sun-dried tomatoes, served warm over Romaine lettuce tossed in homemade Dijon balsamic vinaigrette. Topped with fresh avocado.


"Moroccan Chicken Salad":  (ORDER without dates or dressing, and yes to the almonds) Moroccan-spiced chicken breast with crisp Romaine lettuce, roasted butternut squash, Medjool dates, fresh avocado, fresh beets, chopped egg, carrots, dried cranberries and red bell peppers. Tossed with our homemade champagne vinaigrette. Toasted almonds added upon request.

Wahoo's
"Wahoo's Salad": (ORDER without cheese or dressing, and ADD protein--my favorite Blackened Fish)


Yesterday's WOD Board:

Paleo Challenge and your Food Journals/Logs

"Take care of your body. It’s the only place you have to live."

-Jim Rohn

Above:  (Left) Janet's Day-1 Paleo dinner.  (Right) Coach Elyse's tupperware party (a.k.a. breakfast and lunch).

PALEO CHALLENGE DAY 2 of 30!

Today's WOD:

3 rounds for time:

400m Run

15 Front Squats (155/105 lbs.)

21 KB Swings (2/1.5 pood)

Your FOOD JOURNAL/LOG

Have you been writing down what you've been eating?  Yes, it takes a few minutes out of your day, but its totally worth it!  All of our Paleo Challenge athletes bring in their Food Journals to their first class of the week.  The coaches will give you feedback on what you are doing right and what you can do better at.  So, the more descriptive you are, the better!

Yesterday's WOD Board: