When its all said and done...

“When you reach the top, keep climbing.”

Today's WOD:
For max reps of each:
(Tabata--8 rounds: 20 seconds of work, 10 seconds of rest)
Tabata Front Squat (95/65 lbs.)
Tabata Push Press (95/65 lbs.)
Tabata Wall Balls (20/14 lbs. to 10')
Tabata Double-Unders

The Northern California Regional
"No I'm not lucky, I'm blessed..."

The Nor Cal Regional was a great event--timely, organized, and a whole lot of fun!  Huge thank you to all of the judges and volunteers for their time and energy.  The event wouldn't be a success without you guys.  Huge thank you to the organizers (Andy and Austin), the media crew/photographers, and the DJ!  Thank you to Rogue Fitness (Bill and Caity) for my fabulous apparel, weightlifting shoes, equipment, and moreover, for choosing me and supporting me.  

Thank you to the group of people who have supported me throughout my endeavors.  I could not ask for a better group of family and friends.  To the awesome athletes at my box, thank for the encouragement throughout the weekend.  I could feel your aloha even though I was miles away.  Every time I stepped on the field to workout, I represent you guys and that reminds me to push harder.  Thank you to those who stepped in and helped out at the box while we were all away.  

Thank you to Coach Nakoa, Coach Grant, Coach Steve, Coach Seth, and Coach Janet for leading the classes and doing a spectacular job!  Knowing my box was in your hands made it easy for me to focus at Regionals.  

To my coaching staff, Josh, Cheyne, and John--I cannot thank you 3 enough for all that you do.  I am so lucky to have you guys as coaches and more importantly, friends.  You guys are the reason CrossFit 808 is a successful box.  You guys are the pillars in my life and I remind myself that all the time.  

Last but not least, thank you to my coach, John Bentley, for all the time and energy he puts into making me a better athlete.  I know that I am stubborn and can be moody at times, but I take everything you tell me and try to execute as best I can.  I could not have done as well as I did without you by my side!  One down, one more to go coach! 3, 2, 1... GO!

Final Day of the Nor Cal Regional

“Keep your dreams alive. Understand to achieve anything requires 

faith and belief in yourself, vision, hard work, determination, and dedication. 

Remember all things are possible for those who believe.”

-Gail Devers

Above:  The final day of competition at the Northern California Regional featured 2 workouts:  "Amanda" and the final Chipper!

Today's WOD:
5 rounds for time:
5 Deadlifts
10 Burpees

Northern California Day 3 Recap:  The Women

by CrossFit on 06.05.11

Heading into the final workout, Elyse Umeda was in first, Annie Sakamoto second, and Chyna Cho and Jenny Labaw tied for third. Elyse appeared set to win, but the second and third place positions were in the air. Annie Sakamoto held second with 24 points, Cho and Labaw were just one point behind with a point total of 25. To add some pressure, Candace Hamilton Hester and Laurie Galassi were on their heels—close enough in the total points to clean up well if the top ladies turned in less than exceptional performances on the final workout.

Annie Sakamoto of CrossFit Santa Cruz Central is one of the original “Nasty Girls” and a CrossFit legend. Her last time competing was back at the 2009 Affiliate Cup. She has never competed in Individuals. Annie says that she was intrigued by the Open format and workout programming, and decided to go for it. For those that have followed her in videos since the beginning, it was hardly a surprise to see her in the top three in the region. Despite her CrossFit fame, Annie says she’d prefer to “Stay under the radar.”

Ashley Vrieze of CrossFit San Jose got ahead of Chyna Cho and Jenny Labaw, winning 1st in the final workout in 12:43. Jenny powered through the chipper, determined to make the cut for the Games and have a strong comeback after a disappointing finish in “Amanda.” She stayed close to the leaders, Galassi and Umeda, and ended up following just seven seconds behind Vrieze for 2nd in the workout. Chyna started fast but then lost gas in the toes-to-bar. Chyna finished in 5th in the workout.

Yet again, Chyna was tied for third but this time with Annie Sakamoto. Chyna lost the tiebreaker because Annie’s best placing in any one of the individual workouts (1st) trumped Chyna’s 2nd place best.

It was an exceptionally close race in the women’s competition in Northern California. 

Regional Workout 5: “Amanda”

1. Elyse Umeda (6:33)

2. Laurie Galassi (7:51)

3. Candace Hamilton Hester (8:02)

Regional Workout 6: “Chipper”

1. Ashley Vrieze (12:43)

2. Jenny Labaw (12:50)

3. Laurie Galassi (13:02)

4. Elyse Umeda (13:41)

5. Chyna Cho (13:47)

6. Annie Sakamoto (14:44)

Women Advancing to the Games

1. Elyse Umeda (17 pts)

2. Jenny Labaw (27 pts)

3. Annie Sakamoto (30 pts)

Saturday's WOD Board:

Day 2 of the Nor Cal Regional

"Enjoy each moment as it happens. 

Your life is made up of one moment after another, either lived or lost." 

-Cindy Francis

 Above: (Top) Not even the cold rain could stop the Nor Cal Regional! Mike Ballenger and Kyla get hugs from Rachel after smashing Team Workout 3 (21-15-9 rep rounds of Deadlifts at 275/185 lbs. and Box Jumps at 30"/24").  If you thought heavy Deadlifts and high Box Jumps were tough, try doing them in the wind and rain! That's CrossFit for you!  (2nd from top) Team CrossFit 808 celebrates with a big hug at the end of Workout 4.  The team completed 250 reps for each of the following movements: Chest to Bar Pull-ups, KB Swings (53/35 lbs.), Double-Unders, and Overhead Squats (95/65 lbs.)! The team finishes in 25th place in the Nor Cal Regional.  (3rd from top) Elyse and Annie Sakamoto high-five after the 100's Chipper WOD!  Elyse takes 2nd place for Workout 4 and finishes in 1st place at the end of Day 2, advancing to the final day of competition. (4th from top) Josh is all smiles after finishing the 100's Chipper WOD!  He finishes in 31st place overall in the Nor Cal Regional.

Today's WOD:
Back Squat 5-5-5


Then...
AMRAP in 8 minutes of:
5 Right Arm KB Power Snatch (53/35 lbs.)
5 Left Arm KB Power Snatch (53/35 lbs.)
5 Push-ups

Pictures from Day 2 of the Nor Cal Regional:

For more updates on Day 2 of the competition, including more pictures and videos, visit the Northern California Regional website or like the CrossFit Games--Nor Cal Facebook page!

Yesterday's WOD Board:

CrossFit 808 at the Northern California Regionals!

"A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty." 

-Winston Churchill

Above: CrossFit 808 ready for action at the 2011 CrossFit Games Northern California Regional in San Jose, California!  Coach Josh will be competing in the Individual Men competition, Coach Elyse will compete in the Individual Women competition, and Rome, Lei, Kyla, Mike Kinzie, Mike Ballenger, and Hoku will compete in the team competition.

Today's WOD:
Part A:
2K Row for time.


Part B:
100 Wall Balls (20/14 lbs. to 10 ft.) for time. 

Inside Coach Elyse's head:  Day 1 of the Nor Cal Regionals

The first day of Regionals had finally arrived.  I could not have been more anxious.  There were a thousand different thoughts racing through my mind as we were briefed in the stands by the director of the Nor Cal Regional, Andy Boone.  Blame it on the time change or the fact that I could not relax, but I only had about 5 hours of sleep the night before.  Would this affect my performance on Day 1? What if I choke? What if cramp up? What if I let everyone who has been behind me down? What if my shoelace unties during the workout? What if some "new" chick comes out of nowhere and smokes me? Yes, these were all the things that ran through my mind as I waited for my heat for first workout to be called.  

Finally, we were on the start line for Workout 1 and every part of my body was shaking.  Was this really happening?  Was Regionals about to start for me?  Then, the 3, 2, 1... GO!

I finished Workout 1 in 10:30, a 1-second PR from when I practiced the workout at home.  1-second PR... I'll take it!  Was it perfect?  Well, if you forget about the fact that I kicked my judge in the head as I failed a Handstand Push-up and you don't remind me that my judge forgot to start my Rower before I got to it, then yes, Workout 1 was just fine.  But, that's exactly what CrossFit prepares you for--the things that you can't control and happen all the time.  You just move on!

Next up was the Thruster Ladder (Workout 2) and I knew I had to do fairly well in this one despite weighing in at only 120 lbs.  The standards were strict and many athletes from the week before had choked under the pressure.  Would I lose my balance and step forward on a light weight?  Would I choke too?  The ladder doesn't care that I'm smaller and lighter.  One by one as each girl stepped into the Thruster Ladder, the more my nerves took over.  Then, it was my turn.  I was the last female athlete to enter the ladder.  I took a deep breath, power cleaned the first barbell (105 lbs.), and thrustered it.  Then I moved onto 115 pounds and that went up smoothly.  As I stepped up to 125 lbs., I was feeling a lot more comfortable (I should've known that wasn't going to last long) and power cleaned the barbell up.  As I squatted down to initiate the Thruster, I got too relaxed and the barbell travelled a little too far a away from my body as it went up.  Luckily, I somehow squeezed every muscle in my body and willed it back over my head.  My judge quietly commended me for the "great save".  I was back to being uncomfortable and nervous.  Next was 130 lbs., then 135 lbs., then 140 lbs., and 145 lbs.  As I stepped up to 150 lbs. I was the only athlete left out there and all eyes were on me.  I took a deep breath and thrustered--150 lbs. had been my max with the Regional Standards and when that was cleared there was a sigh of relief.  The crowd began to cheer as I stepped up to the 155 lbs. barbell.  I took a deep breath and gave it everything I had!  Surprisingly, the barbell went up and over my head as I locked out and waited for what seemed like FOREVER for the judge to say down, I could feel my back giving out to the load.  I tried to hang on and not take a step, but there was no down signal and I stepped backwards.  So close, but no 155 lbs.

After Day 1, I went home tied for 1st with Chyna Cho--3rd place for Workout 1 (3 points) and 3rd place for Workout 2 (3 points).  I knew I wouldn't have any problem sleeping that night.  I was exhausted! 

Yesterday's WOD Board:

CONGRATULATIONS MAILA!

"If you realized how powerful your thoughts are, you would never think a negative thought." 

-Peace Pilgrim

Above:  Big CONGRATULATIONS to our very own CrossFit 808er, Maila Gibson-Bandmann, for winning a Na Hoku Hanohano award for her album, Forevermore!  The album won the Contemporary Album of the Year award! Like their Facebook page for updates on performances around the island:  Ben & Maila.

Today's WOD:
10 rounds for time:
15 Situps (with Abmat)
15 Squats
100m Run


Yesterday's WOD Board:

CrossFit 808 drops in at CrossFit Cadence!

"It is impossible to bring more into your life if you are feeling ungrateful about what you have."

-Rhonda Byrne

Above:  Huge MAHALO to CrossFit Cadence for allowing us to come in and loosen up before the competition!

Today's WOD:
For time:
100 Burpees
EMOM 5 Box Jumps (24")


Yesterday's WOD Board:

New shirts are in--Get yours before they sell out!

"Believe you can accomplish anything you put your mind to."

-Shadonna Richards 

Above:  GET THEM WHILE THEY ARE IN STOCK! New shirts and tank tops are in as well as a restock of our House Shirt!  We also have children's shirts!  Shirts are $15, Tank tops are $18, and our children's shirt is $10!

Today's WOD:
AMRAP in 15 minutes:
9 Power Cleans (135/95 lbs.)
6 Front Squats (135/95 lbs.)
3 Push Jerk (135/95 lbs.)
EMOM 10 Double-Unders


Yesterday's WOD Board: