Go Team CrossFit 808!

"You can write a thousand lists and make a million vision boards, but if you don’t clearly feel what you want to experience, it will never truly manifest into form." 

-Gabrielle Bernstein 

Above: Your team at Regionals has been made! Without further adieu: Joshua Akiona, Joe Szymanek, Mike Ballenger, Jeffrey King, Kyla Evers, Brandy Richardson, Katrina Perry, and Rome Stein. I am so very excited for these 8 athletes! They are going to do a phenomenal job at Regionals and I can't wait to witness it! We will be doing a fundraiser for our Regional athletes very soon. We'll be selling hats and zip-up hoodies! More details coming soon.

Today's WOD: 
5 sets of:
Mid Thigh Snatch x 2.2.2


AMRAP in 10 minutes:
5 Handstand Push-ups
10 Toes to Bar
15 KB Swings (70/53 lbs.)
   
ELEMENTS begins tomorrow!

The next Elements Program cycle will begin tomorrow, Tuesday, April 3rd. If you haven't already, 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. Since our PM class is full, we've got a wait list for those who are interested in the PM Elements Program. When you arrive tomorrow for your first class, please bring your payment with you. The cost of the program is $155 (cash or check).

Holiday Schedule for Good Friday, April 6th: Noon, 4pm, 5pm, and 6pm (plus the PM Elements class)!

Saturday's WOD Board:  

Good Saturday!

‎"The real point of being alive is to evolve into the whole person you were intended to be."

-Oprah Winfrey

Today's WOD:
For time:
1000m Row (buy-in)
15-12-9-6-3 of:
Power Snatch (95/65 lbs.)
Box Jumps (24"/20")

Yesterday's WOD Board:

Cheryl Brost visits 808!

‎"This very moment, you can change your life. There has never been a better moment, and never will be, to take a stand, do what matters, and alter the course of your life."

-Amber Rae

Above: My good friend and fellow Games competitor, Cheryl Brost, came by to workout with me, while visiting the islands with her family. Cheryl finished 7th in the world in 2011 and is looking solid this year!

Today's WOD:
"Del"
For time:
25 Burpees
400m Run with Med Ball (20/14 lbs.)
25 Weighted Pull-ups (20/15 lbs. Dumbbell)
400m Run with Med Ball (20/14 lbs.)
25 Handstand Push-ups
400m Run with Med Ball (20/14 lbs.)
25 Chest to bar Pull-ups
400m Run with Med Ball (20/14 lbs.)
25 Burpees

PM ELEMENTS is officially FULL!

Free Intro Class resumes this Saturday, March 31st at 11:00am! If you are interested in trying out our gym please email and sign-up for the Intro Class. 

The next Elements Program cycle will begin the week following on Tuesday, April 3rd. 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. Since our PM class is full, we've got a wait list for those who are interested in the PM Elements Program.

Yesterday's WOD Board:
Will be posted soon.

Farewell, Lin! Good luck in Cali!

“Some people want it to happen, some wish it would happen, others make it happen.”

-Michael Jordan

Above: As many of you know, our badass CrossFit chick, Lin, is moving to California this week. I have known Lin over the years, and I am so thankful for all the support she has provided me, especially coming out to Los Angeles to cheer me on at the Games. We will all miss her terribly, but wish her well on her future endeavors and hope to see her when she visits or when we're up in Cali! Please keep in touch, Lin. Sending you lots of aloha!

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


21-15-9 rep rounds for time, of:
Back Squats (225/155 lbs.)
KB Swings (70/53 lbs.)

Save the date: It's a PARRRRTAY!

What: CrossFit 808's 1-year Anniversary Party
When: Saturday, May 26th!
Time: TBA, but think evening (like 6:00pm-10:00pm)
Where: The box (CrossFit 808)
Attire: Casual, but please don't wear workout clothes.


Food: Coach Elyse will be taking care of the food (we are catering this event), but it will be B.Y.O.B. and you are always allowed to bring in your own creations! More details to come as the we get closer to that weekend.


Please RSVP by Friday, May 11th, on the sign-up sheet at the box!


Sun-Dried Tomato Salad Dressing from Everyday Paleo:
Getting tired of your plain salad? Bring it to life with this salad dressing recipe!


Ingredients:
1 cup sun-dried tomatoes
1 cup extra virgin olive oil
1 Tablespoon capers
Juice from 1 lemon
2 garlic cloves
Black pepper to taste


Directions:
Combine all ingredients in the magic bullet or food processor and blend until smooth. Use this as dressing over your salad, plus add some diced apples to your greens.


Yesterday's WOD Board:
Will be posted soon.

1-week left for our 50-day Paleo Challengers!

“You are what you believe yourself to be.”

-Paulo Coelho

Above: Syd got her unassisted kipping pull-up! So proud of you! Awesome!!!

Today's WOD:
Skills Set:
3 rounds, not for time:
Box Jumps
Toes to Bar
Pistols


Every minute on the minute for 12-minutes of:
4 Deadlifts (275/185 lbs.)
8 Burpees


Only 1-week left for our 50-day Paleo Challengers! 

I know, I haven't posted about the Paleo Challenge in a few weeks, but I have not forgotten about you guys! I am also very proud of those challengers that have continued to post on the blog, the meals you have been eating over the past 43 days! With one week left, I hope you not only look better, but feel better, too. Here's an easy, but delicious Paleo (bean-less) Chili recipe. Call it a fusion of both the Everyday Paleo and Paleo Comfort Foods recipes. I will be making this tonight with my grass fed beef from A'ala Meat Market!

Ingredients:
4 tablespoons of olive oil or avocado oil
10 stalks of celery
1 white onion
6 cloves of crushed garlic


2 pounds of grass fed ground beef (from A'ala Meat Market)
1 pound of spicy italian pork sausage (no casing) from Whole Foods


1 teaspoon sea salt
2 tablespoons dried basil
2 tablespoons dried oregano
1 tablespoon of cumin
3-4 tablespoons of chili powder
1 teaspoon of cayenne pepper


2-3 cups chopped bell peppers (I like to use one green and one red)
1-16 ounce can of organic diced tomatoes (no salt added)
8-10 ounces of organic low sodium chicken broth


Directions:

1. In a large soup pot, saute the celery, onion, and garlic in the olive oil (till the onions are clear).
2. Add the ground beef and pork sausage, and brown.
3. Add all the seasonings (salt, basil, oregano, cumin, chili powder, and cayenne pepper).
4. Add the chopped bell peppers, diced tomatoes, and chicken broth.
5. Stir to mix all the ingredients well, and let simmer for about 30-35 minutes.

Yesterday's WOD Board:
Will be posted soon.

Next up: Regionals!

"Only those who will risk going too far can possibly find out how far one can go."

-T. S. Elliot

Above: Mike and Christine from Oregon are in town on family vacation, but they still made it in to get in a workout! Mike placed 10th in the World for the 45-50 Masters age group. He will be competing at the CrossFit Games in July! Congratulations to him on a job well done!

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


AMRAP in 8-minutes, of:
4 Clean & Jerks (185/125 lbs.)
8 Pull-ups
...AMRAP product of CrossFit Invictus.


REGIONALS!

With the completion of the Open, many of you have questions about Regionals and travel arrangements. Well here's the brief rundown:

• The Reebok CrossFit Games Northern California Regional (which includes Hawaii) will be held on May 18th, 19th, and 20th!
• The location is set for the Santa Clara County Fairgrounds, 344 Tully Road, San Jose, CA 95111.
• The main hotel we will be staying at is the Residence Inn San Jose (on Iglesius Road).
• If you're wanting to attend the Nor Cal Regionals as a spectator, tickets are ready for purchase online at: https://events.cuetoems.com/cfregion_norcal/OnlineTicketSales.aspx?

If you have any questions, please contact Rome Stein: romee@hawaii.rr.com.

Important Information about the next cycle of our Elements Program and Free Intro Classes: Free Intro Class resumes this Saturday, March 31st at 11:00am! If you are interested in trying out our gym please email and sign-up for the Intro Class. The next Elements Program cycle will begin the week following on Tuesday, April 3rd. Spots are filling up, and we cap each class at 10 persons. So, 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:

The Open is officially pau!

“You are responsible for your life, and doing the best at this moment puts you in the best place for the next moment.”

-Oprah Winfrey

Above: Sam from Eugene, OR, stopped in to get Workout 12.5 validated! Great job, Sam! Hope you enjoy the rest of your stay in Hawaii-nei!

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


For time:
1000m Row
75 Wall Balls (20/14 lbs. to 10 ft.)
50 Hand Release Push-ups
250m Row

Fun Facts about CrossFit 808 in the 2012 Worldwide Reebok CrossFit Games Open:

• Team CrossFit 808 is 4th place in the Northern California Region (qualifying us for Regionals) and 27th in the World!
• Masters Female (60+), Mary Schwing, finished 6th place in the World and earned a spot at the 2012 Reebok CrossFit Games at the Home Depot Center in Los Angeles, California!
• Coach Josh finished 33rd in the Northern California Region!
• Coach Joe finished 67th in the Northern California Region!
• Coach Kyla finished 12th in the Northern California Region!
• Brandy finished 43rd in the Northern California Region!
• Coach Elyse finished 10th in the World and 2nd in the Northern California Region!

Saturday's WOD Board: