New Cycle of Elements Program will begin on Valentine's Day!

“From small beginnings come great things.”

Above: Our second cycle of the Elements Program finished last night, and our new athletes are pumped to jump into our regular classes! If a newbie pops into your class time, please make them feel at home and teach them the ways of our box.

Today's WOD:
(Modified from an awesome CrossFit Invictus WOD that I saw and loved.)
Every 4 minutes, for a total of 6 sets, complete:
10 Overhead Squats (135/95 lbs.)
400m Run

The CrossFit 808 ELEMENTS Program:

We are now offering both a morning and evening class time! Next 4-week program begins on Valentine's Day!

The CrossFit Elements class, which is highly recommended for any new CrossFitter or anyone who wants/needs to improve their fundamentals! Even if you have been CrossFitting since we opened, the Elements Class can help you build a better foundation. For current members, Elements Class can take the place of a WOD class, as long as you don't go over your current membership option. 

For any NEW or interested athletes, successful completion of the Elements program is required in order to participate in our regular CrossFit classes. The cost of the 4 week program is $155 (cash or check only, please). Elements classes occur on Tuesdays, Wednesdays, and Fridays at either 7:30am (with Coach Joe) or 7:00pm (with Coach Josh). The Elements program re-cycles every 5 to 6 weeks (the next one starts on Tuesday, February 14th). Please reserve your spot in the next Elements program by emailing us at info@808crossfit.com and put in the subject line: AM or PM (choose one) ELEMENTS ATHLETE.

Yesterday's WOD Board:

 

Paleo Banana-nut Muffins!

"Power is not revealed by striking hard or often, but by striking true."

-Honore de Balzac

Above: Maria from Southern California visited us and WODed with our 8:30am chicks!

Today's WOD:

For time:

70 Burpees

60 Sit-ups

50 KB Swings (70/53 lbs.)

40 Pull-ups

30 Handstand Push-ups

Paleo Banana-nut Muffins!

This recipe will make about 18 delicious, guilt free muffins!

Ingredients:

1 and 1/2 c almond meal/flour (I like Trader Joe's Almond Meal)

1 and 1/2 c almond butter (I like Mara Natha's Creamy Almond Butter)

4-5 medium brown, spotty bananas

3 eggs

1 t local honey

1 and 1/2 t baking powder

1 and 1/2 t baking soda

1 and 1/2 t cinnamon

1/2 c chopped walnuts

Directions:

Preheat your oven to 350ºF. Grease or line your cupcake tin with coconut oil or paper-cups, respectively.

In a mixing bowl, mash bananas with masher. I like to leave mine a bit chunky, so I have bites of banana in my muffins! Then, combine add all the other ingredients and mix until the bananas are no longer in visible chunks. Spoon the batter into your muffin tin. You can top your muffins with whatever your heart desires: more nuts, fresh blueberries, dark chocolate chips, coconut flakes, etc.

Bake for approx. 30-35 minutes. Enjoy! This is a great complement to your coffee in the morning!

CrossFit Games Open: first workout will drop February 22nd! Register today!

If you are wondering if you should participate in the worldwide CrossFit Open, you should stop contemplating and sign-up! Yes, even if you think you may not be able to complete all the WODs given or do all the WODs, so what? Its a great opportunity to enjoy the sport you all love so much and to participate in the largest worldwide sport of fitness event. If we get 100% participation from our members, I'd be one very proud and happy coach. The tentative plan is to have all of our classes do the Open WOD of the week on Fridays, so please keep that in mind. There will be 5 workouts dropping once a week. We will also start our next 50-day Paleo Challenge on Wednesday, February 15th, so this will carry you through the Open! Informational lecture on the Paleo Diet will most likely be on Saturday, February 11th.

Registration is live!

Follow the the Sign In button to go to your profile, or visit http://games.crossfit.com/mygames.  Registration is $20 for the US, Canada, Europe and Australia and $10 for the rest of the world.

Everyone will need to create a profile and register to compete this year.  If you created a profile this year, you will just need to complete payment.

Yesterday's WOD Board:

Will be posted soon.

Have you registered for the CrossFit Games Open?

"The secret of my success is a two word answer: Know people."

-Harvey S. Firestone

Above: Want to represent 808 at Regionals this year? You better sign-up for the CrossFit Games Open first! Create your profile and register today!

Today's WOD:
Strength:
20-minutes to build a heavy Snatch.


Met-con:
5 sets, each for time, of:
250m Row
15 Unbroken Wall Balls (20/14 lbs. to 10 ft.)
Rest 2-minutes in between sets.

Level 2 Oly Clinic with Coach Josh is FULL!

Don't worry, we'll offer more Level 2 clinics as well as Level 1 clinics. But, for now, both class days are officially filled.

The Level 2 clinic will be 2 weekends during February, with 2-hour long sessions a day. Saturday session will meet from 2:30pm-4:30pm (February 11th and 18th). Sunday session will meet from 10am-noon (February 12th and 19th). The cost of this Level 2 Clinic is $25. Email Coach Josh, today, if you want to sign-up (josh@808crossfit.com).

CrossFit Games Open: first workout will drop February 22nd! Register today!

If you are wondering if you should participate in the worldwide CrossFit Open, you should stop contemplating and sign-up! Yes, even if you think you may not be able to complete all the WODs given or do all the WODs, so what? Its a great opportunity to enjoy the sport you all love so much and to participate in the largest worldwide sport of fitness event. If we get 100% participation from our members, I'd be one very proud and happy coach. The tentative plan is to have all of our classes do the Open WOD of the week on Fridays, so please keep that in mind. There will be 5 workouts dropping once a week. We will also start our next 50-day Paleo Challenge on Wednesday, February 15th, so this will carry you through the Open! Informational lecture on the Paleo Diet will most likely be on Saturday, February 11th.

Registration is live!

Follow the the Sign In button to go to your profile, or visit http://games.crossfit.com/mygames.  Registration is $20 for the US, Canada, Europe and Australia and $10 for the rest of the world.

Everyone will need to create a profile and register to compete this year.  If you created a profile this year, you will just need to complete payment.

Yesterday's WOD Board:

Buy local at one of our many farmers markets!

‎"First they ignore you, then they laugh at you, then they fight you, then you win."

-Mahatma Gandhi

Today's WOD:
For time:
30 HSPU
40 Pull-ups
50 KB Swings (70/53 lbs.)*
60 Sit-ups
70 Burpees
*Yes, I upped the weight on this KB Swing from what .com prescribed.

Level 2 Oly Clinic: Only 4 spots left for Saturday and 2 spots left for Sunday! Email Coach Josh, today! Coach Josh will be offering a Level 2 Olympic Lifting Clinic for all of our athletes that have completed the Level 1 Clinic. 

The Level 2 clinic will be 2 weekends during February, with 2-hour long sessions a day. We will be offering a Saturday class from 2:30pm-4:30pm that will meet on the 11th and 18th of February, and a Sunday class from 10am-noon that will meet on the 12th and 19th. The cost of this Level 2 Clinic is $25 (cash only), please email Coach Josh at josh@808crossfit.com to reserve your spot. I will not be handling the payments or reservations, so again, EMAIL COACH JOSH.

Farmer's Markets: buy local!

If you haven't been to any of Hawaii's awesome farmers markets, you should definitely check one out, today! Click here for a listing of Oahu Farmers Markets throughout the week! There's a farmers market on everyday of the week. Today, there is a great one from 4pm-7pm at the Neal Blaisdell Center called the "Honolulu Farmers Market".

This past Saturday, was the first time in a very long time that I stopped by the "Saturday Farmers Market at KCC" (Kapiolani Community College). Now, I plan on going every Saturday! I took home 2 huge bags (note: bring your own bags to put all your produce in) of fresh local produce all for under $40. I was even able to buy my grandma some beautiful anthuriums. If you are a Paleo eater, local farmers markets can be the best place to get some fresh seasonal produce for your meals. This week I've been eating a ton of fresh kale and bok choy! Yum! 

Yesterday's WOD Board:

Olympic Lifting Clinic Level 2!

“You don’t have to be great to get started, but you do have to get started to be great.”

-Les Brown

Above: Tina from Tokyo, Japan, stopped by this past Saturday for a WOD! She partnered up with our girl, Laura. They did awesome with the Team WOD. Safe travels back to Japan, Tina. One day, I'll make it out to Tokyo.

Today's WOD:
Skills Warm-up:
Muscle-up Progressions


"Tyler"
5 rounds for time, of:
7 Muscle-ups
21 Sumo Deadlift High-Pulls (95/65 lbs.)

Olympic Lifting Clinic LEVEL 2 Sign-ups!

Finally, the long awaited Level 2 Oly Clinic is upon us! What better timing, since the CrossFit Open is around the corner as well.

Yes, you heard right, Coach Josh will be offering a Level 2 Olympic Lifting Clinic for all of our athletes that have completed the Level 1 Clinic. The Level 2 clinic will be 2 weekends during February, with 2-hour long sessions a day. We will be offering a Saturday class from 2:30pm-4:30pm that will meet on the 11th and 18th of February, and a Sunday class from 10am-noon that will meet on the 12th and 19th. The cost of this Level 2 Clinic is $25, and we will only have 10 spots per class, because we want you to get a ton of one on one coaching during your sessions. Please email Coach Josh at josh@808crossfit.com to reserve your spot. I will not be handling the payments or reservations, so again, EMAIL COACH JOSH.

Yesterday's WOD Board:
Will be posted soon.

808 nation represents at Sharon's RIDE.RUN.WALK!

"A review paper in The New England Journal of Medicine listed 55 "diseases" that can be caused by eating gluten. (iv) These include osteoporosis, irritable bowel disease, inflammatory bowel disease, anemia, cancer, fatigue, canker sores, (v) and rheumatoid arthritis, lupus, multiple sclerosis, and almost all other autoimmune diseases. Gluten is also linked to many psychiatric (vi) and neurological diseases, including anxiety, depression, (vii) schizophrenia, (viii) dementia, (ix) migraines, epilepsy, and neuropathy (nerve damage). (x) It has also been linked to autism.(ix)"

-Mark Hyman, M.D., writer for the Huffington Post

Above: I just want everyone to know how proud I am of them for participating in yesterday's event! Not only did you guys show your support towards a great cause, but you also represented CrossFit 808 very well. Even our "BEEF CAKE" shirts and tanks were a hit! Because of your participation in yesterday's event, Sharon's RIDE.RUN.WALK had a record breaking number of participants. Team CrossFit 808 was the second largest group, not to mention the medal winners: Linzy, Shay, Marsha and Hadyn. Great job everyone, and thanks again for being so awesome!

Today's WOD:
20-minutes to build a heavy Clean & Jerk.


For time:
50 C&J (95/65 lbs.)
But, every minute on the minute 20 Double-Unders.

Coach Elyse's favorite Paleo Fudgy Brownies:
This recipe is a modified version of the Health Bent recipe.
Yields: 12 cupcake brownies


Ingredients:
1.5 cups almond butter (Costco sells the smooth Mara Natha brand almond butter, my fav)
3/4 cup canned coconut milk
3 eggs
3 teaspoons vanilla extract
1/4 teaspoon salt


1/2 cup cocoa powder
3/4 cup coconut crystals (or sweetener of choice)
1/2 cup dark chocolate chips (around 70% is good)
1/2 cup chopped mac nuts (optional)
...and coconut oil to grease your baking dish


Method:
Preheat the oven to 350°F. Grease a cupcake tin with coconut oil.


In a bowl whisk together the almond butter, coconut milk, eggs, vanilla extract and salt. Then add the cocoa powder, coconut crystals, and chocolate chips.


Spoon a heaping 1/4 cup into each muffin hole, and top with chopped mac nuts (optional). I like to fill each muffin hole to the brim.


Bake for approx. 15-16 minutes. (If you are using a regular 8x8 baking pan, then it will be more like 18 minutes.)

Saturday's WOD Board:

Partner WOD!

"I never learned from a man who agreed with me."

-Robert A. Heinlein

Above: Attention! Captain on deck!

Today's WOD:
2-person Team WOD:
AMRAP in 20 minutes, of:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Shoulder to Overheads
...while partner Rows 350 meters.

Score is total meters rowed and weight moved (load x reps).

Yesterday's WOD Board: