Next Elements Program begins Monday, November 26th! Sign-up TODAY!

"Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy."

-Norman Vincent Peale

Today's WOD:
A. 15-minutes to establish a 1 RM Clean & Jerk
(let feel dictate how heavy you go today – doesn’t need to be a PR, but if it feels good, let it happen)

B. As many rounds as possible in 12-minutes, with a partner and one barbell:
1 Squat Clean Thruster (165/110 lbs.)
2 Squat Clean Thrusters
3 Squat Clean Thrusters

One athlete works while the other rests. One round consists of: Partner A doing 1-rep, then Partner B doing 1-rep, Partner A doing 2-reps, then Partner B doing 2 reps, Partner A doing 3-reps, then Partner B doing 3-reps. Continue doing the sequence 1, 2, 3 until time runs out. Partial rounds count.

Next Elements Program begins Monday, November 26, 2012! Sign-up today, space is limited!

For any NEW or interested athletes, successful completion of the Elements program is required in order to participate in our regular CrossFit classes. Group Elements classes occur on Mondays, Tuesdays, and Thursdays at either 7:30am (with Coach Joe) or 7:15pm (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 Elements program begins Monday, November 26, 2012. Spaces are limited to 10 athletes each session, so don't wait because they fill up fast! To reserve a spot in the next program, please email info@808crossfit.com with the SUBJECT LINE: AM/PM (choose one) Elements Program.

We also offer Private and Shared Private Elements for your convenience. Besides the benefit of more personal coaching, you also have more flexibility in scheduling Private and Shared Private Elements. If you are an experienced CrossFitter or have completed an Elements-like program at another CrossFit Affiliate please contact us for your options.

Yesterday's WOD Board:

You getting your Omega-3 and Vitamin-D?

"The final proof of greatness lies in being able to endure criticism without resentment."

-Elbert Hubbard

Above: Are you taking the right supplements? Are you taking your supplements  daily/consistently? Below I go over the supplements I take on the daily basis. By the way, our PURE PHARMA Omega-3 and Vitamin-D are dwindling in supply, in fact what I have out on display right now is all we've got left! Come and get it!

Today's WOD:
A. 15-minutes to find a 1-RM Snatch.

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

Coach Elyse's supplements:

Alright, the moment you've all been waiting for - the day I spill all my supplemental secrets! Well, to be completely honest, there's nothing here that's outrageous (at least in my opinion). I'm not suggesting you follow the exact same protocol, but this does give you a baseline to work off of! I just recently purchased the book, "Practical Paleo," and the author of that book includes a very very helpful packet about supplementation for different needs. When I matched my supplements up with her list, I was pretty close to the "athletic performance" supplementation. Alright, here goes:

Pure Pharma Omega-3: I take anywhere from 9-12 a day. At the very least, I take 3 a meal (and eat 3 meals a day). This is my favorite supplement by far. I am a big believer in Omega-3 and a good brand of Omega-3 for that matter.

Pure Pharma Vitamin D: I take this once a day before bed, most times 2 capsules.

Glucosamine: I take 2 (as suggested on the label). I use the cheaper Kirkland (Costco) Brand, extra strength with MSM. "Lubes my joints." Otherwise, my knees crack like an old attic floor.

Pure Pharma Magnesium: I take 3 capsules (as suggested on the label) right before bed. Magnesium is essential for normal muscle function and plays a central role in the conversion of carbohydrates into energy, but is at the same time expelled from muscles during exercise (from Pure Pharma's website). My true test of this product came when I ran out and went a month without it. I had nights where I'd wake up cramping, which never seems to happen as long as I get my magnesium. I tried natural calm, but I'm not at all a fan of the taste. We will be ordering Pure Pharma's Magnesium in our next order, so you guys will have access to this AWESOME product.

Vitamin E: I take one capsule of the Kirkland Brand daily.

Branched Chain Amino Acids (BCAAs): I drink this pre-workout as well as during a workout, especially strength workouts! There are a variety of claims associated with BCAAs including increased lean muscle mass, improved recovery time, and increased strength. I use the brand Modern (made by USP Labs). This product is sold at GNC. Calvin Sun, coach at CrossFit Invictus, breaksdown the whole BCAA debate in an awesome write-up: http://www.crossfitinvictus.com/coaches/should-you-be-taking-branched-chain-amino-acids/.

Progenex Recovery: This is my go to post-workout protein shake! The days I forget to drink it, I pay for the following day. I love Progenex because it tastes great, is low in sugar, and is made with very high quality protein. I feel recharged and ready to go the following day, and in my line of competition that is important!

Coffee: I drink about 8-12 ounces of coffee everyday. I know, I need to lose this addiction, but I love the taste of coffee and the zap of caffeine in the morning.

Yesterday's WOD Board:

Kehau is a World Champion!

"There are only two options regarding commitment, you're either in or you're out. There's no such thing as life in between."
-Anonymous

Above: Our very own, Kehau Richardson, is the world powerlifting champion for the 75 kg Open Women Raw class. She took first place this past weekend by crushing a 253.5 lb Back Squat, blasting a 132.3 lb Bench Press, and pulling a 341.7 lb Deadlift (Sumo DL style). AWESOME work girl! CrossFit 808 and your coaches could not be more proud of your amazing feat!

Today's WOD:
A. 

Three sets, not for time, of:

Muscle-Ups x 2-4 reps
Double-Unders x 30-40 reps
Toes to Bar x 10-12 reps


B. Against a 12-minute running clock, complete the following:
2000 Meter Row
Burpees Over Hurdle (lateral okay) x Max Reps

C. 3 sets of:
Max Effort Unbroken Pull-ups

Yesterday's WOD Board:
Will be posted soon.

Paleo Korean-style Short Ribs!

“We can never get a re-creation of community and heal our society without giving our citizens a sense of belonging.”

-Hunter Campbell "Patch" Adams

Above: I was craving some Korean BBQ, but without all the sugar and MSG! So, I decided to go hunting for a good Paleo Kalbi recipe! I found a good base from Fast Paleo and made my own little tweaks to it. The result: DELICIOUS! A must do if you love Korean BBQ!

Today's WOD:
A. 5 sets of:
Power Clean + Push Jerk

B. 3 sets of:
Push Press x 3 reps

C. For time:
30 Overhead Squats (135/95 lbs.)
30 Regional Style Box Jumps (24/20")
30 Wall Balls (20/14 lbs. to 10 ft.)
30 KB Swings (70/53 lbs.)

Coach E's twist on Fast Paleo's Korean-style Short Ribs:
Ingredients:
4-6 lbs. of short ribs (I used the regular Costco short ribs, they are thicker and no bones)
1 fuji apple grated
1/2 of a kiwi grated (optional but highly recommended by Kyla)

2 teaspoons grated ginger (about 1-inch piece)

6 cloves garlic, minced or crushed

3 large green onions, cut into small pieces

6 Tablespoons wheat-free tamari or coconut aminos
1 cup club soda
juice of 1 lime
4 Tablespoons honey
2 Tablespoons sesame oil
2 Tablespoons toasted sesame seeds
1 teaspoons red pepper flakes

Directions:

1. Combine all of the ingredients in a large bowl and mix well. Note: I did not use kiwi in the above recipe, but I hear from Kyla that kiwis help tenderize the meat as well as add some awesome flavor to your short ribs. I will definitely try using half a kiwi grated next time. If you do use the kiwi, let me know how your ribs taste!
2. Place your short ribs in a container or ziplock and marinate them overnight. Ziplock bags tend to work best, I like to shake the bag every now and then to make sure all the meat is in the marinade.
3. Since I used the thicker cut short ribs, I heated my grill to medium heat and grilled them for about twelve minutes (six minutes on each side). If you're not a pro at grilling, then just keep an eye on them and make sure you cook them to about medium-well (just a hint of pink on the inside).
4. Before serving your short ribs, throw some sesame seeds and fresh green onions on top. Enjoy!

Yesterday's WOD Board:

Happy Veteran's Day!

‎"Everything you are against weakens you. Everything you are for empowers you."

-Wayne Dyer

Above: Happy Veteran's Day! Hope you have a day full of relaxation and restoration. Thank you to all those who have served and thank you those who continue to serve. We are forever grateful for all your sacrifices.

Today's WOD:
A. 3 sets of:
Snatch Pulls x 3 reps @ 100% of your 1 RM Snatch

B. Front Squats:
3-2-1-1-1

C. 3 rounds for time, of:
15 Front Squats (185/135 lbs.)
75 Double-Unders

Saturday's WOD Board:

Shay finishes 2nd at the CF Allstar Round-up!

"If we all did the things we are capable of doing we would literally astound ourselves."

-Thomas Edison

Above: Shay represented us in the Big Island today at the CrossFit Allstar Roundup! She finished second overall in the RX Women's group! So proud of her! Thank you for showing them what CrossFit 808 is all about.

Today's WOD:

A. Gymnastics "Goat" Session:
Take 12 minutes to practice three gymnastics skills of your choice.

B. 5 rounds for time, of:
400m Run
21 Deadlifts (185/125 lbs.)
See February 9, 2012.

Yesterday's WOD Board:

Baby girl Szymanek has arrived!

‎"He has a right to criticize, who has a heart to help."

-Abraham Lincoln

Above: Please welcome, Charlianne Rose Blackford Szymanek, born to Eliza and Joe Szymanek on November 7, 2012. Mom is doing awesome, she PR'd her time for labor and got this little one out in 3 pushes! Great job, Liza! And, if you're thinking what I am, you're right... Baby-girl Mason! :)

Today's WOD:
"Tommy Mac"
2 rounds for time, of:
12 Burpees
12 Thrusters (115/75 lbs.)
12 Burpees
12 Power Snatch
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Snatch
12 Burpees
12 Overhead Squats (115/75 lbs.)
**40-minute cap! No dropping the barbell!**

Holiday Schedule on Veteran's Day, Monday, November 12, 2012:
8:00am, 9:00am, and 10:00am

Yesterday's WOD Board: