The Hawaii VA Loans Showdown!

"Life is not about discovering our talents; it is about pushing our talents to the limit and discovering our genius."

-Robert Brault

Above: Moani did all her pull-ups in today's WOD without a band! AWESOME job!

Today's WOD:
"Cindy"
AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats

*See May 6, 2011.

Above: Save the date, so you can come cheer on your box-mates as they compete in the individual and team competitions!  The first ever affiliate throwdown in Hawaii.

Yesterday's WOD Board:

2011 CrossFit Games on ESPN2 starting September 14th!

"Apparently there is nothing that cannot happen today."

-Mark Twain

Above: Lisa from San Francisco CrossFit came in and WODed with the 6am class today!  San Francisco CrossFit is not only the gym owned by Kelly Starrett, MWOD and mobility guru, but also the new home to our very own Hoku Kinzie!

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


Met-con:
AMRAP in 8 minutes:
Thrusters* (95/65 lbs.)
KB Swings* (53/35 lbs.)
*Ascending reps (1/1, 2/2, 3/3, 4/4, etc.), until time runs out.

Coming to ESPN2:

Watch the 2011 CrossFit Games on ESPN2 for the first time ever! The 12-part series of 30min episodes will launch at 8 p.m. EDT / 5 p.m. PDT on Wednesday, September 14. Four shows back to back for three Wednesdays in a row.

http://games.crossfit.com/features/videos/coming-espn2


Yesterday's WOD Board:

30-day goal board ready for some writing!

"Take time to deliberate; but when the time for action arrives, stop thinking and go in."

-Napoleon Bonaparte

Above: Christine from CrossFit 760 in San Diego, CA, came in and PR'd her "Michael" during the 8:30am class.  She's staying out on the North Shore side, but that's not stopping her from getting her daily WOD on!  She even has a goal on our GOAL BOARD to improve her Handstand Walking.  

Today's WOD:
"Michael"
3 rounds for time:
800m Run
50 Back Extensions
50 Sit-ups

30-day Goal Board: "In 30 days, I want to..."

The new IDEA paint Dry Erase Board is ready to be written on!  Please ONLY use the DRY ERASE PENS in the Blue Box by the wall (as seen in the picture above).  On the big board I want you to complete the sentence, "IN 30 DAYS I WANT TO...", sign your name and date your goal.

Please make it an attainable goal.  The coaches will be checking your goals and making sure you are doing the extra work needed before and after class to get your goal checked off!

I got to watch our CrossFit Superstar kid, Jamie Shimamoto, climb up to 15' today!  That was her 30-day goal for the month and through a little bit of stubborn-ness plus determination, she accomplished her goal in 2 days of making it!  AWESOME!

Yesterday's WOD Board:

Cali and Utah in the house on Labor Day!

"Whoever is careless with the truth in small matters cannot be trusted with important matters."

-Albert Einstein

Above: The 9am class had 2 out of town guests: Jessica, CrossFit Santa Clara in California, and Ellie, CrossFit South Valley in Utah.  Thanks for coming out to our gym and hitting a WOD with us, especially on Labor Day!  You both were a joy to have in class and are awesome athletes!

Today's WOD:
Strength:
Front Squat 3-3-3-3-3


Met-con:
For time:
30 Front Squats (185/125 lbs.)
1000m Row

Just a reminder:

Our Credit Card system is now up and running! This includes the automatic monthly withdrawals, which will send you an email reminder when monthly dues are due and charge your credit card. You will still have full control over the automatic withdrawal, but this way you wouldn't have to worry about paying on time each month. If you'd like to pay with your credit card and/or set-up your auto-withdrawal, please let me know and we will get it done together: elyse@808crossfit.com.

Saturday's WOD Board:

For the "31 Heroes"...

"This nation will remain the home of the free only so long as it is the home of the brave."

-31 Heroes, September 3, 2011

Above: Thank you to everyone who participated in today's workout! It was so much fun to see all the classes bleed and sweat together for 31 heroes who sacrificed so much.  Enjoy your weekend and see you on Monday for Labor Day (don't forget holiday schedule will be in affect: 6am, 8am, 9am, and 10am ONLY).

Today's WOD:

“31Heroes”

AMRAP 31 minutes, of:

8 Thrusters (155/105 lbs.)

6 Rope Climbs (15 ft. ascent)

11 Box Jumps (30"/24")

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag or plate (45/25 lbs). Once Partner #2 returns from the run, Partner #1 will grab the sandbag or plate and begin their 400m, while Partner #2 continues work wherever #1 left off.

HOLIDAY SCHEDULE for Labor Day (Monday, September 5, 2011):
6:00am (2 spots left) - Peggy, Teresa, Sheldon, Mark, Kyle O., Michael Vu, Jershon, Joseph, Mike Y., and Shelley
8:00am - Shanelle, Sam R., Travis, Dr. Bob, Joy, Taryn, Syd, Kevin Y., Nicole, Sam K., Tiffany, Brie, Mary, and Christine (from CF 760)
9:00am - Jade, Jenna, Christian, Marsha, Ryan, Chris B., Frankie, Colby, Liza, Joe, Blaine, Jessica Liao (from CF Santa Clara), Darin, and Chris Ma
10:00am - Jackie, Lai Lai, Janet, Dennis, Linzy, Ken, Kurt, Sharnell, Steve, Keli'i, Maila, Lauren, Devin, Dom W., and TJ


Yesterday's WOD Board:

Colby watching the US Open!

‎"There are two mistakes one can make along the road to truth - not going all the way, and not starting." 

-Buddha

Above: Our soon to be Stanford Undergrad, Colby, takes an end of the summer trip to New York to watch the US Open with his family.  He snapped this awesome picture, while repping his CrossFit 808 shirt!

Today's WOD:
Speed & Quickness:
Agility Ladder Drills


Met-con:
15-12-9-6-3 rep rounds for time:
Power Cleans (135/95 lbs.)
Bar-Facing Burpees

Coming Soon: CrossFit 808 Elements Class!

We will be starting a CrossFit Elements class during the week for any of our new members as well as anyone who wants or needs to get better at their CrossFit fundamentals.  More details to come!

31 Heroes WOD tomorrow (WEAR A CROSSFIT 808 T-SHIRT, please):
8:00am
1. Mary/Brie
2. Mark/Bob E.
3. Kim/Jill W.
4. Kathi/Lori
5. Jamie King/Rachel Lai
6. Jeff King/Coach Josh
7. Coach Elyse/Kyla
8. Brandy/Jackie
9. Bryan


9:00am
1. Ken Naito/Kyle O.
2. Taryn/Shanelle
3. Liza/Linzy
4. Jade/Jenna
5. Christian/Chris Ma
6. Lauren/Marsha
7. Kristin/Marissa
8. Joe/Coach Grant
9. Kip/Loren


10:00am
1. Jeff Mata/Keli'i
2. Rome/Sharnell
3. M. Ballenger/Jeff Chang
4. Janet/Ronnie
5. C. Bushaw/Dennis
6. Ant/Blaine
7. Kurt/Steve
8. TJ/Seth
9. Moani/Sam R.


HOLIDAY SCHEDULE for Labor Day (Monday, September 5, 2011):
6:00am (2 spots left) - Peggy, Teresa, Sheldon, Mark, Kyle O., Michael Vu, Jershon, Joseph, Mike Y., and Shelley
8:00am (1 spot left) - Shanelle, Sam R., Travis, Dr. Bob, Joy, Taryn, Syd, Kevin Y., Nicole, Sam K., Tiffany, Brie, and Mary
9:00am - Jade, Jenna, Christian, Marsha, Ryan, Chris B., Frankie, Colby, Liza, Joe, Blaine, Jessica Liao (from CF Santa Clara), Darin, and Chris Ma
10:00am (1 spot left) - Jackie, Lai Lai, Janet, Dennis, Linzy, Rome, Ken, Kurt, Sharnell, Steve, Ant, Keli'i, and Maila

Yesterday's WOD Board:

Grylt Manoa: A New Paleo-Friendly eatery

"Experience is the name every one gives to their mistakes."

-Oscar Wilde

Above: Just hanging around at the photo shoot with Lululemon Athletica Ala Moana this morning!  Learn about their free sessions of yoga, including the Salutation Nation! Join us in an annual, international day of yoga! Lululemon ambassador Lilly Barrels will be leading a complimentary vinyasa flow on September 10th from 9-10am at Centerstage in Ala Moana Shopping Center.  For more information, visit http://www.salutationnation.com/

Today's WOD:
Strength:
Weighted Pull-ups 3-3-3-3-3


Met-con:

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Their sum is your score.

Grylt Manoa - A new Paleo-friendly eatery

This fairly new "plate lunch" restaurant located in Manoa Market Place. You can even use a 10% off coupon till 09/15/11 (click here for coupon). Check out their website or facebook page for more information, but here's what I recommend:

Choose one item from each of the steps to build your freshly grilled, savory plate. $9.95

1. Make Your Bed:

White Rice

Brown Rice

Whipped Potatoes (with sea salt & olive oil)

Mashed Cauliflower (with sea salt & olive oil)

2. From the Farm - Most produce selections are fresh-picked from local growers.

Grilled Veggies

Spring Mix (Mandarin orange, tomato, Thai vinnaigrette)

Baby Romaine (Tomato, onion, Parmesan cheese, tossed with honey mustard)

Baby Spinach (Sun-dried tomato, sliced apple tossed with Balsamic vinnaigrette)

3. From the Grill - Fresh meats, seafood and tofu delights as natural as possible without sacrificing their savory flavors.

Steak (Grilled medium rare with GRYLT seasoning)

Chicken (Whole breast with skin & lemon thyme seasoning)

Ahi Tuna (Strips of fresh tuna, grilled rare with spices & olive oil)

Shrimp (Delicious, tender shrimp with seasoning & olive oil)

DOUBLE YOUR PROTEIN! Get twice the amount of grilled protein. Add $4.95

Yesterday's WOD Board: