Elements Program begins tomorrow: Enroll today!

"He that would have fruit must climb the tree."

-Thomas Fuller

Above: More pictures from my trip to Reebok in Canton! 

Today's WOD:
Warm-up: Squat Therapy


Skill: Squat Snatch 2-2-2-2-2-2-2-2
*Every minute on the minute with 45-50% of your 1-RM.


Met-con:
5 rounds for time:
10 Deadlifts (225/155 lbs.)
10 Box Jumps (24/20")
10 Toes to Bar

CrossFit 808 Elements: 
First 4-week program will begin on TUESDAY, December 6th at 7:00pm!

The moment many of our "interested" and new athletes have been waiting for... The CrossFit 808 Elements program will begin Tuesday, December 6th from 7-7:45pm!  This program will span over 4 weeks with 3 sessions a week on Tuesdays, Wednesdays, and Fridays at 7:00pm. The cost is $115 (cash or check only made to CrossFit 808). If you want into CrossFit 808 classes, then you must go through this program and pass (passing is based on the coach's assessment at the end of the 4 weeks). CrossFit is a very demanding sport and requires solid fundamental movement.  Our classes are maxing out and each athlete must know and understand the movements in our WODs (Workout of the Day).

Our gym has grown and we are close to capacity, so don't hesitate and sign-up now by emailing info@808crossfit.com with the subject line: Elements Enrollment.

Here's the concept behind our Elements program:

• SQUAT SQUAT SQUAT: Engrain the "perfect" CrossFit squat in you!
• Utilize the "Baseline" WOD throughout the program to track proficiency of fundamental bodyweight movements!
• Instead of spending majority of the class time on a WOD, the focus will be on instruction of basic CrossFit movements, also known as the 9 foundational movements. The "workout" will be found through constant drilling of movements during each class.
• Overall our goal is to build a strong foundation to set them up for a successful CrossFit 808 future.

Saturday's WOD Board:

My layover in Los Angeles!

"The incredible efforts extended in the pursuit of 'points' suggests an indispensable tool for the forging of men."

-Coach Glassman

Today's WOD:
3 rounds for time:
800m Run
21 Power Cleans (155/105 lbs.)

CrossFit 808 Elements: First 4-week program will begin next week on TUESDAY, December 6th! ENROLL TODAY!

The moment many of our "interested" and new athletes have been waiting for... The CrossFit 808 Elements program will begin next week Tuesday, December 6th from 7-7:45pm!  This program will span over 4 weeks with 3 sessions a week on Tuesdays, Wednesdays, and Fridays at 7:00pm. The cost is $115 (cash or check only made to CrossFit 808). If you want into CrossFit 808 classes, then you must go through this program and pass (passing is based on the coach's assessment at the end of the 4 weeks). CrossFit is a very demanding sport and requires solid fundamental movement.  Our classes are maxing out and each athlete must know and understand the movements in our WODs (Workout of the Day).

Our gym has grown and we are close to capacity, so don't hesitate and sign-up now by emailing info@808crossfit.com with the subject line: Elements Enrollment.

Here's the concept behind our Elements program:

• SQUAT SQUAT SQUAT: Engrain the "perfect" CrossFit squat in you!
• Utilize the "Baseline" WOD throughout the program to track proficiency of fundamental bodyweight movements!
• Instead of spending majority of the class time on a WOD, the focus will be on instruction of basic CrossFit movements, also known as the 9 foundational movements. The "workout" will be found through constant drilling of movements during each class.
• Overall our goal is to build a strong foundation to set them up for a successful CrossFit 808 future.

Yesterday's WOD Board:

Umeda ROGUE shirt spotted in San Diego, CA!

"The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy."

-Dr. Martin Luther King, Jr.

 Above: Christel, originally from Haiku, now lives in San Diego! She is caught here rocking my ROGUE shirt! Love it! Thanks, for the love! If you have this shirt, send us pictures: elyse@808crossfit.com.

Today's WOD:
For time:
25 Squats
25 Push-ups
25 Pull-ups

50 Squats

50 Push-ups

50 Pull-ups

75 Squats

75 Push-ups

75 Pull-ups

CrossFit 808 Elements: First 4-week program will begin next week on TUESDAY, December 6th! ENROLL TODAY!
The moment many of our "interested" and new athletes have been waiting for... The CrossFit 808 Elements program will begin next week Tuesday, December 6th from 7-7:45pm!  This program will span over 4 weeks with 3 sessions a week on Tuesdays, Wednesdays, and Fridays at 7:00pm. The cost is $115 (cash or check only made to CrossFit 808). If you want into CrossFit 808 classes, then you must go through this program and pass (passing is based on the coach's assessment at the end of the 4 weeks). CrossFit is a very demanding sport and requires solid fundamental movement.  Our classes are maxing out and each athlete must know and understand the movements in our WODs (Workout of the Day).

Our gym has grown and we are close to capacity, so don't hesitate and sign-up now by emailing info@808crossfit.com with the subject line: Elements Enrollment.

Here's the concept behind our Elements program:

• SQUAT SQUAT SQUAT: Engrain the "perfect" CrossFit squat in you!
• Utilize the "Baseline" WOD throughout the program to track proficiency of fundamental bodyweight movements!
• Instead of spending majority of the class time on a WOD, the focus will be on instruction of basic CrossFit movements, also known as the 9 foundational movements. The "workout" will be found through constant drilling of movements during each class.
• Overall our goal is to build a strong foundation to set them up for a successful CrossFit 808 future.

Yesterday's WOD Board:

Coach Elyse at Reebok CrossFit One in Canton!

"It has been said that democracy is the worst form of government except for all the others that have been tried."

-Sir Winston Churchill

Above: Reebok CrossFit One Box in Canton, MA! Guess what? They do inch-worms and dynamic warm-ups at this box, too!

Today's WOD:
Strength:
Shoulder Press 3-3-3-3-3


Met-con:
3 sets each for time:
250m Row
20 Wall Balls (20/14 lbs to 10 ft)
20 KB Swings (70/53 lbs)
2-minutes rest between each set.
*No dropping Kettlebells.

Yesterday's WOD Board:

808 Elements begins Tuesday, December 6th - SIGN UP NOW!

"I had to spend countless hours, above and beyond the basic time, to try and perfect the fundamentals."

-Julius Erving

Above: Coach Josh has the nicest KB swing I have seen! He also is a stickler for strong fundamental movement, so he is excited to get our CrossFit 808 Elements program started. See below for details on how to get into his top notch program.

Today's WOD:
5 rounds for time, of:
3 Squat Snatches (95/65 lbs.)
15 Overhead Squats (95/65 lbs.)
400m Run

CrossFit 808 Elements: First 4-week program will begin next week on TUESDAY, December 6th! ENROLL TODAY!

The moment many of our "interested" and new athletes have been waiting for... The CrossFit 808 Elements program will begin next week Tuesday, December 6th from 7-7:45pm!  This program will span over 4 weeks with 3 sessions a week on Tuesdays, Wednesdays, and Fridays at 7:00pm. The cost is $115 (cash or check only). If you want into CrossFit 808 classes, then you must go through this program and pass (passing is based on the coach's assessment at the end of the 4 weeks). CrossFit is a very demanding sport and requires solid fundamental movement.  Our classes are maxing out and each athlete must know and understand the movements in our WODs (Workout of the Day).

Our gym has grown and we are close to capacity, so don't hesitate and sign-up now by emailing info@808crossfit.com with the subject line: Elements Enrollment.

Here's the concept behind our Elements program:

• SQUAT SQUAT SQUAT: Engrain the "perfect" CrossFit squat in you!
• Utilize the "Baseline" WOD throughout the program to track proficiency of fundamental bodyweight movements!
• Instead of spending majority of the class time on a WOD, the focus will be on instruction of basic CrossFit movements, also known as the 9 foundational movements. The "workout" will be found through constant drilling of movements during each class.
• Overall our goal is to build a strong foundation to set them up for a successful CrossFit 808 future.

Yesterday's WOD Board:

Transformations: Jeffrey King

“As you think, so shall you become.”

-Bruce Lee

Above: I am so proud of Jeff! He is not only a stand up guy, but he works hard and always helps others out.  His mental toughness and work ethic is what makes him a successful CrossFitter. Oh, and his strong back squats! I was reminiscing with Shanelle earlier today about how far the Kings have come.  The first day that Jeff and Jamie came to WOD with us, we had a pretty tough workout. But, they both did their best and plowed through it. There was a moment in the workout where Jeff was sitting on one of the boxes, zoning out, so I thought he had finished the WOD and asked if he was done. He immediately responded with, "No, I was just taking a break" and stood up to finish the WOD. I probably won't ever let him live that moment down. :)

Today's WOD:
Strength:
Deadlifts 3-3-3-3-3


Met-con:
4 rounds for time:
50m Walking Lunges
50 Sit-ups

Transformations: How has CrossFit 808 changed your life?

Above: Jeff back before he Paleo-ed!

I initially dabbled in Crossfit back in 2010 while I was stationed back on the mainland. Due to various reasons and "not wanting to drink this kool-aid everyone talked about" I moved into heavy lifting and shied away Crossfit. 

My wife and I moved to Hawaii in April 2011 with one goal in mind, to find a good gym. I have always thought of myself as being "in shape" and was in for a rude awakening that first day. Jamie and I attended a class at 808 and that was reality check that we so desperately needed. We were not only out of shape but in need of some serious changes in our health and fitness. To this day Coach Elyse and Coach Kyla laugh at the fact that for my first WOD they both though I was finished. I was just sitting down, gassed, wondering how I was going to finish seeing as the end was nowhere in sight that day. Since that first WOD Jamie and I have been hooked on Crossfit 808 for not only the workouts, competitiveness and coaching but most importantly, the family. We have been blessed with so many great people surrounding us at the box and welcoming us with open arms. We have continued to improve daily in everything from lifting to diet solely because of our great coaches and friends. Another reason I am thankful that I am part of the 808 family is because I was given the opportunity to represent the box in competition. I am proud and honored that someone saw the potential in me to put me in that position. Thank you for giving me that chance and I can only hope that I made everyone proud.

Jeff after Paleo!

Last but certainly not least, my wife and I are so lucky to have this place, these people and this atmosphere every day. I smile at the fact when she and I can attend Olympic lifting classes together; I get to tape her hands before a WOD, watch her "PR" at almost everything and cheer her on when WOD's are getting the best of everyone. I appreciate that we have found this lifestyle and enjoy it together. Let's face it, she is my best half and I would not be in the shape or state of mind that I am in without her or Crossfit 808. Thank you to everyone for making such a positive impact in such a short amount of time. 

Yesterday's WOD Board:

Transformations: Jamie King

"In the middle of a difficulty lies opportunity."

-Albert Einstein

 Above: Jamie King has made significant gains since she has joined 808. Not only has her strength increased in her lifting, but she's seen awesome changes in her body composition.  As you can see, Jamie, had a great body to begin with, and some will say she "didn't need Paleo".  Well, Jamie and I, will tell you that the changes in her body were not only on the outside but the inside, and that's why she Paleos. I should also add that Paleo has helped her cooking skills! This girl can whip up some of the best complete Paleo meals I have tasted, appetizer to desserts! I am so proud of Jamie and her commitment to better health.

Today's WOD:
Strength:
Back Squat 3-3-3-3-AMRAP


Met-con:
"Open WOD #6"
AMRAP in 7 minutes, of:
3 Thrusters (95/65 lbs.)*
3 Chest to Bar Pull-ups

6 Thrusters (95/65 lbs.)*

6 Chest to Bar Pull-ups

9 Thrusters (95/65 lbs.)*

9 Chest to Bar Pull-ups

12*/12, 15*/15, 18*/18, continue till time runs out.

*NO DROPPING BARBELLS.

See April 29, 2011.

Transformations: How has CrossFit 808 changed your life?

"When I moved here back in April my number one goal was to find a good gym, and that I did!  I came to check the gym out 2 days after landing on island; the coaches were very helpful, everyone was encouraging and definitely made me feel welcome. Crossfit 808 has made a huge difference in my life; not only nutrition and fitness but I have made the most awesome friends!  With the help of the coaches and athletes at the gym I have definitely furthered my education in Paleo nutrition, Olympic lifting and crossfit all together." -Jamie King, 808 athlete since April 2011

Saturday's WOD Board: