Today's WOD Board:

Yesterday's WOD Board:

Return the Parking Passes!

ATTENTION: We are missing two parking passes, which means they went home with you! If so, BRING THEM BACK TO THE BOX ASAP! Remember you must return the passes before you leave.

13.4 in Class today!

"The craving for equality can express itself either as a desire to pull everyone down to our own level or as a desire to raise ourselves up along with everyone else."

-Friedrich Nietzsche

Above: Couldn't be more proud of Steve Olson and his 13.3 effort! He grabbed 8 muscle-ups after crushing the 150 Wall Balls and 90 Double-Unders! Awesome job! Special thanks to Joy Barker for these amazing pictures!

Today's WOD:

A. 15-minutes to practice 2-4 gymnastics skills of your choice.

B. 10-minutes to build a heavy-ish Power Clean & Jerk.

C. Open WOD 13.4
3 Clean & Jerks (135/95 lb; 60+Masters-115/65 lb)
3 Toes to Bar
6 Clean & Jerks
6 Toes to Bar
9 Clean & Jerks
9 Toes to Bar
12 Clean & Jerks
12 Toes to Bar
15 Clean & Jerks
15 Toes to Bar
This is a timed workout. If you complete the round of 15, go on to 18. If you complete 18, go on to 21, etc.

Scheduling Reminder: We will be following a modified schedule tomorrow, Good Friday, March 29th - 8:30am, 10:00am, and Noon classes ONLY.

Open Workout 13.4!

The second to last Open Workout is upon us! Like last week, we will be doing the Open Workout during our regular group classes today, Thursday. We will also hold our Saturday Night Open event at 4:30pm on Saturday. Please make sure you SIGN-UP for validation. Sign-up sheet can be found on the cubbyhole counter at the box.

• Thursday Class - We will hit the "Open Workout for the Week" on Thursdays as the WOD for all classes. If you plan on being validated during a class you must sign-up for a class time (this is only for registered athletes, all others can just attend the class). Post the class time you intend on coming to for Thursday's Open Workout on the gym sign-up sheet.
• Saturday Night Open - Everyone is invited to either judge, cheer on, or participate in the Open WOD (you do not have to be registered to attend). Saturday Night Lights will begin at 4:00pm. Please sign-up on the weekly sign-up sheet at the box. All athletes will be assigned a heat and notified of their heat assignment upon arrival on Saturday. Please DO NOT show up before 4:00pm, the first heat will not begin till 4:30pm, so you'll have plenty of time to warm-up!
• DO NOT FORGET TO plug in your scores by SUNDAY! You must submit all scores by 5:00pm Pacific Time (so 2:00pm Hawaii Time) on respective Sundays. DO NOT wait till the last minute, because in the past CrossFit has had issues with their website, and with 100,000+ participants... I'd put the blame on you for trying to post so late!

Important Information about the next cycle of our Elements Program and Free Intro Classes: 

The next Free Intro Class aka "Bring a Friend Day" will be Saturday, April 13th at 11:00am! The next Group Elements will start the following week. AM classes occur at 7:30am on Monday, Wednesday, and Thursday (with Coach Joe) or PM classes occur at 7:15pm on Wednesday and Thursday as well as 8:00am on Saturday (with Coach Josh). Attendance at all classes is required to pass. If any session is missed, a private make-up session for $50 must be scheduled with your coach.

The next AM begins Monday, April 15, 2013. The next PM begins Wednesday, April 17, 2013. Please email info@808crossfit.com with the subject line, "AM/PM (choose one) Elements Program," to reserve your spot (spaces are limited).

Yesterday's WOD Board:
Will be posted soon.

Open Workout 13.4 has been announced!

“Outstanding leaders go out of their way to boost the self-esteem of their personnel. If people believe in themselves, it's amazing what they can accomplish.”

-Sam Walton

Today's WOD:
A. For time:
Row 500 Meters
25 Burpees Over Hurdle
50 Kettlebell Swings (53/35 lb)
Rest exactly 5 minutes, then . . .

B. For time:
Row 1000 Meters
20 Burpees Over the Hurdle
40 Kettlebell Swings (53/35 lb)
Rest exactly 5 minutes, then . . . 

C. For time:
Row 2000 Meters
15 Burpees Over the Hurdle
30 Kettlebell Swings (53/35 lb)

Open Workout 13.4 has been announced!

A couple of tips for 13.4:

• Range of Motion for the Clean & Jerk - The barbell MUST make contact with the shoulders, such that the lift is in two distinct phases, the clean, and then the jerk. The movement finishes with the elbow, shoulder, hips and knees fully extended, and the bar directly over the body with the feet in line.
• Range of Motion for the Toes to Bar - Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.
• The second time is a charm - Most of you will recover quickly from this workout. As long as your hands don't tear on the toes to bar, you should be able to repeat this workout. I think this is a workout that many of you will realize after your first attempt that you can grab a few more reps in a second effort. If those reps are worth it, do it.

Yesterday's WOD Board:

"When we are no longer able to change a situation, we are challenged to change ourselves."

-Viktor Frankl

Today's WOD:
A. 3 rounds, not for time, of:
Handstand Push-ups x 5-15 reps
(Adjust the defiict based on efficiency.)
Chest to Bar Pull-ups x 10-12 reps
L-sit Hold x 30-40 seconds

B. Take 15 minutes to build up to a heavy Power Clean & Jerk.

C. Complete as many rounds and reps as possible in 8 minutes of:
5 Power Clean (155/105 lb)
10 Toes to Bar
15 Wall Ball Shots (20/14 lb)

Important Information about the next cycle of our Elements Program and Free Intro Classes: 

The next Free Intro Class aka "Bring a Friend Day" will be Saturday, April 13th at 11:00am! The next Group Elements will start the following week. AM classes occur at 7:30am on Monday, Wednesday, and Thursday (with Coach Joe) or PM classes occur at 7:15pm on Wednesday and Thursday as well as 8:00am on Saturday (with Coach Josh). Attendance at all classes is required to pass. If any session is missed, a private make-up session for $50 must be scheduled with your coach.

The next AM begins Monday, April 15, 2013. The next PM begins Wednesday, April 17, 2013. Please email info@808crossfit.com with the subject line, "AM/PM (choose one) Elements Program," to reserve your spot (spaces are limited).

Yesterday's WOD Board:

Will be posted soon.

Team CrossFit 808 needs your support!

"Shallow men believe in luck. Strong men believe in cause and effect."

-Ralph Waldo Emerson

Above: Support the Athletes 2013 with PurePharma is back and my team, CrossFit 808, is in the mix! If you live in Hawaii and want a shirt, I will be taking pre-orders up until FRIDAY, APRIL 12th! Don't miss your chance at this limited edition shirt, please email elyse@808crossfit.com with the subject line: Support Team 808! The shirts are $30 and come in both men's and women's sizing!

Today's WOD:
A. Back Squat x 1 rep
* Set 1 – 70%
* Set 2 – 80%
* Set 3 – 90%
* Set 4 – 95%
* Set 5 – 95+%
Rest as needed

B. Six sets of:
Hang Snatch + Snatch
Rest 2-minutes

C. Three rounds for time of:
5 Power Snatches (135/95 lb)
10 Overhead Squats (135/95 lb)
15 Chest to Bar Pull-ups

Scheduling Reminder - We have a normal class schedule on Kuhio Day, Tuesday, March 26th. However, in observance of "Good Friday" we will have a modified class schedule on Friday, March 29th: 8:30am, 10:00am, and Noon.

CrossFit Open Workout 13.3 in the books!

Here's a look at how 808 represented in the third workout of the 2013 CrossFit Games Open:

• Team CrossFit 808 is currently 33rd in the WORLD and 3rd in the Northern California Region with top scores coming from Coach E and Coach Joe.
• Team CrossFit 808 Plan B 45th in the Northern California Region with top scores coming from Katrina Perry and Chris Bushaw.
• For the ladies, Brandy Richardson, Kyla Evers, and Elyse Umeda are 3rd, 6th, and 12th, respectively, in the Northern California Region! Brandy and Elyse are 31st and 49th in the WORLD!
• Former 60+ Master's Champion, Mary Schwing, is currently 4th in the WORLD for her Master's division.
• Rome Stein moved up in her 45-49 Master's Division to the 39th spot!
• Kathleen Kiamos is currently 29th in the WORLD for the 50-55 Master's Division!

Saturday's WOD Board:
Will be posted soon.

Open WOD 13.3 in class today!

"A dream doesn't become reality through magic; it takes sweat, determination and hard work."

-Colin Powell

Above: Reminder about Range of Motion (ROM) in 13.3! I preach this all the time, now it will quickly become reality to you. BELOW PARALLEL is the standard, this means your HIP CREASE MUST BE BELOW YOUR KNEE! I had to NO REP a bunch of you last year and throughout the past few months. Please be mindful of the standard and meet it in this workout! You will save yourself a lot of wasted reps, especially when EVERY REP COUNTS!

Today's WOD:
A. Gymnastics Play Session
Take 15 minutes to mess around with efficiency with any gymnastics movements of your choice:
Handstand Walks, Handstand Holds, Freestanding HSPUs, Ring HSPUs, Bar Muscle-Ups, Toes to Bar, L-Sit, Rope Climbs, Pistols, Pistols with Weight Overhead, Double-Unders, etc...

B. Open WOD 13.3
AMRAP in 12-minutes, of:
150 Wall Balls (20 lbs to 10'/14 lbs to 9')
90 Double-Unders
30 Muscle-ups

This year, there will a "Special Tiebreak", so the faster you finish the Wall Balls and Double-Unders, the better your score will be if you are tied with another athlete or athletes!

From the CrossFit Games page:  In this workout, we are using a special tiebreak method. At the end of each set of exercises, time should be marked. Specifically, as soon as the 150th Wall ball is complete, time should be marked. As soon as the 90th Double-under is complete, time should be marked. The same at the 30th Muscle-up, if you get there. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at the last fully completed exercise set, whichever that may be.

For example, a male athlete finishes all the reps up to and including 10 Muscle-ups, for a total of 250 reps. This is his score. He also finished the 150th Wall ball at 7:50, and the 90th Double-under at 9:25. In this case he will enter 9:25 as his time in the tiebreak field since this was the time of completion of his final fully completed set. This athlete would be ranked above someone who got 250 reps and a tiebreak time of 10:00, but below someone with 250 reps and a tiebreak time of 9:00.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended that you set your clock to count up.

Yesterday's WOD Board:
Will be posted soon.