"Believe that you can run farther or faster. Believe that you're young enough, old enough, strong enough, and so on to accomplish everything you want to do. Don't let worn-out beliefs stop you from moving beyond yourself."

-John Bingham

Today's WOD:
A. Take 15-minutes to practice 2-4 gymnastics elements that you need to work on.

B. Two sets each for time, of:
Row 1000 Meters
95/65 lb Shoulder to Overhead x 40 reps
Toes to Bar x 30 reps
Burpees x 20 reps
Rest 6-minutes

Yesterday's WOD Board:

"Energy and persistence conquer all things."

-Benjamin Franklin

Today's WOD:
A. Three sets, not for time, of:
Hand-Release Push-ups x 12-15 reps
Alternating Pistols x 8-10 each leg
Knees to Elbow x 12-15 reps

B. 8-minutes to warm-up the Snatch and Overhead Squat.

C. In teams of two, partners alternate to complete 5 sets each of:
10 Overhead Squats (135/95 lbs.)
15 KB Swings (70/53 lbs.)
20 Double-Unders

Yesterday's WOD Board:

CrossFit 808 is your Hawaii distributor for PurePharma!

"Adobt the pace of nature: Her secret is patience."

-Ralph Waldo Emerson

Above: "The latest research on magnesium and lactate adds further weight to the evidence indicating that a healthy magnesium intake is vital for both endurance and anaerobic performance" How do you recover? Stop by the CrossFit 808 Shop, your official Hawaii distributor for PurePharma, to pick up M3 today!

Today's WOD:

A. Three sets, not for time, of:
L-Sit x 30 seconds
Double-Unders x 30-40 reps
Handstand Push-Ups x 10-15 reps

B. Back Squat
* Set 1 – 5 reps @ 65%
* Set 2 – 3 reps @ 75%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – 1 rep @ 95+%
Rest 2-minutes

C. "Open WOD 12.4"
AMRAP in 12-minutes, of:
150 Wall Balls (20/14 lbs.)
90 Double-Unders
30 Muscle-ups
*No Muscle-up, no problem! Sub 30 Chest to Bar Pull-ups for this workout!

Yesterday's WOD Board:
Will be posted soon.

2-year Anniversary Party!

“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 alone are omnipotent.”

-Calvin Coolidge

Today's WOD:
A. Every minute, on the minute, for a total of 12 minutes, perform the following:
Snatch x 1.1 (Rest 10 seconds between singles)

B. Three sets of:
Halting Snatch Deadlift x 3 reps @ 8221
Rest 90 seconds

C. Complete as many rounds as possible in 15 minutes of:
10 KB Swings (70/53 lbs.)
10 Regional Box jumps (24"/20")
10 Ring Dips

CrossFit 808 turns 2-years old on March 1st! 

To celebrate this awesome milestone, we'd like to have Paleo BBQ at the box!

When: Saturday, March 2, 2013 at 6:00pm
The box will be closed that day - NO AM classes, so we can set-up. There will be an outdoor workout programmed, this is perfect preparation for the Open to recharge and get your mind ready.

Where: The box!

Details: This is a PALEO-ONLY POTLUCK, so here's your chance to showcase your best Paleo dish! The sign-up sheet for food is on the cubby-hole counter. We will have a grill set-up for the meats.  There will be plenty of NorCal Margaritas and some of my favorite beers provided for you, but feel free to bring your own favorite cocktail (yes, alcoholic beverages are allowed, this is the only non-Paleo thing that will be allowed through the gym doors).

RSVP: On the sign-up sheet at the gym!

We will also discuss the details of the Open at the beginning of the party! So, if you're competing in the Open with us, this gives you even more reason to be at the 2-year celebration!

Saturday's WOD Board:

Will be posted soon.

Rest Day

Today's WOD:

A. Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B. Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C. Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Bring a Friend Day was a success!

"Bite off more than you can chew, then keep chewing."

-Joe De Sena

Above: Thank you to all that participated in our first ever "Bring a Friend" Day at CrossFit 808!

Today's WOD:
A. Deadlift - Go up 5-10 lbs from last week.
*Set 1 - 10 reps @ 70-75% of 1-RM
*Set 2 - 8 reps @ 75-80% of 1-RM
*Set 3 - 6 reps @ 80-85% of 1-RM
*Set 4 - 4 reps @ 85-90% of 1-RM
Rest 3-4 minutes between sets.

B. 4 sets of:
Against a 3 minute running clock, complete:
400 Meter Run or 500 Meter Row
Wall Ball Shots x Max reps
Rest 3-minutes

Yesterday's WOD Board:
Will be posted soon.

Bring a Friend Day at CrossFit 808 tomorrow!

“When you cannot make up your mind which of two evenly balanced courses of action you should take, choose the bolder."

-General W.J. Slim

Above: Team Blalock and Stein crushed this second workout at Cupid's Revenge - winning their heat. They missed the cutoff by one place for the final workout! This pair finished in 9th place overall. Great effort! 

Today's WOD:
A. Three sets, not for time, of:
Muscle-Ups x 3-7 reps
Double-Unders x 40-50 reps
Butterfly Chest-to-Bar Pull-Ups x 12-15 reps

B. "Open WOD 12.3"
AMRAP in 18-minutes, of:
15 Regional Style Box Jumps (24/20")
12 Push Press (115/75 lbs.)
9 Toes to Bar

First ever CrossFit 808 "bring a friend day" this Saturday, February 23rd at 11:00am!

Got a friend who keeps asking you about CrossFit? Bring them to this Saturday's Free Intro Class at 11:00am (after our regular classes) and show them what 808 is all about! Please make sure your friend knows which stalls to park in, in fact if there's street parking they should park on the street. You are not required to workout with your buddy, but you definitely can! It is a friendly partner WOD with simple movements. Bring on the double WOD!

Yesterday's WOD Board: