Day-2 of the NorCal Regional!
Sat, May 19 2012 06:00
“Coming together is a beginning. Keeping together is progress. Working together is success.”
-Henry Ford
Today's WOD:
(The box will be closed till Tuesday for the NorCal Regional)
At your local pool:
Five sets for times of:
100 Meter Swim
Rest 60 seconds
I like Manoa pool.
Comments
Day 1 of the NorCal Regional!
Fri, May 18 2012 05:00
“Individually, we are one drop. Together, we are an ocean.”
-Ryunosuke Satoro
Today's WOD:
(The box will be closed till Tuesday for the NorCal Regional)
At your local track:
Five sets, each for time, of:
200 Meter Sprint
Rest 2 minutes
Three sets, each for time, of:
400 Meter Sprint
Rest 3 minutes
Two sets, each for time, of:
800 Meter Sprint
Rest 5 minutes
Punahou and/or Cooke Field (UH) have open track hours!
Day 1 of the NorCal Regionals is underway! Stay updated with all the action by doing any or all of the following:
- Rachel Lai's Facebook updates! She will be your connection to live updates at Regionals. So make sure she's your friend on Facebook.
- http://games.crossfit.com/region/northern-california - Here you can find a live scoreboard for the team and individuals!
- http://games.crossfit.com/regional-summaries - Here is the link to all the Regional update/summary videos and highlights from each of the 6 workouts for both the individuals and teams!
- http://www.facebook.com/CFGNorCal - You can get the live Facebook posts from the NorCal Regional at the NorCal Regional Facebook page! Make sure you like the page!
1-day till the NorCal Regional!
Thu, May 17 2012 06:00
"One who fears failure limits his activities. Failure is only the opportunity to more intelligently begin again."
-Henry Ford
Today's WOD:
(The box will be closed till Tuesday for the NorCal Regional)
BEACH WORKOUT - in soft sand
Six rounds, each for time of:
Sprint 25 yards out
Sprint 25 yards back
25 Kettlebell Swings (16 kg - Vertical Bell Standard)
Bear Crawl 25 yards out
Walking Lunge 25 yards back
Rest 2-3 minutes (or preferably, tag your partner and rest while they run through the whole round)
Note: If you don't have a KB, then do 25 Burpees.
The NorCal Regional begins tomorrow! Stay updated with all the action by doing any or all of the following:
- Rachel Lai's Facebook updates! She will be your connection to live updates at Regionals. So make sure she's your friend on Facebook.
- http://games.crossfit.com/region/northern-california - Here you can find a live scoreboard for the team and individuals!
- http://games.crossfit.com/regional-summaries - Here is the link to all the Regional update/summary videos and highlights from each of the 6 workouts for both the individuals and teams!
- http://www.facebook.com/CFGNorCal - You can get the live Facebook posts from the NorCal Regional at the NorCal Regional Facebook page! Make sure you like the page!
Will be posted soon.
Mon, May 14 2012 02:43
“It doesn't matter who you are, where you come from. The ability to triumph begins with you. Always.”
-Oprah Winfrey
 |
| Above: Very proud of my brother for representing Hawaii in the Ohana Cup this past weekend! Dusten played for the USA Tomahawks in a game against the Tonga Mate Ma'a presented by the American National Rugby League. Talk about explosive power and strength! |
15-minutes to build a 1-RM Snatch.
"Diane"
21-15-9 rep rounds for time, of:
Deadlifts (225/155 lbs.)
Handstand Push-ups
Important: Regional Class Schedule Update!
As the NorCal Regional quickly approaches us, I want you guys to mark your schedules and plan ahead, since we will be CLOSED May 17th - May 21st. Tuesday, May 22nd we'll have a MODIFIED Class Schedule: 8:30am, Noon, 4pm, 5pm, and 6pm (NO 6am class).
The next Elements Program will begin after we return from Regionals. The first day will be Tuesday, May 29th. The program is 4-weeks long, meeting three times a week on Tuesday, Wednesday, and Fridays. We will offer both an AM and PM class time, 7:30am and 7:00pm, respectively. Please RSVP for the Elements Program by emailing info@808crossfit.com with the subject line: AM/PM (choose one) Elements Athlete. Spaces are limited, so please email ASAP!
Yesterday's WOD Board:
Sat, May 12 2012 01:39
“No matter how much you plan, it is tenacity, unyielding desire to succeed, and the ability to cope with change that will eventually prevail.”
-Perry Payne
Today's WOD:
AMRAP in 30 minutes, of:
400m Run
30 Regional Style Box Jumps (24/20")
30 Wall Balls (20/14 to 10')
Important: Regional Class Schedule Update!
As the NorCal Regional quickly approaches us, I want you guys to mark your schedules and plan ahead, since we will be CLOSED May 17th - May 21st. Tuesday, May 22nd we'll have a MODIFIED Class Schedule: 8:30am, Noon, 4pm, 5pm, and 6pm (NO 6am class).
I will be posting daily a workout for you to do at either a local track, park, or beach. My coach, CJ Martin, had me doing weekly beach WODs, so don't worry, I've got plenty in my WOD bank to give you guys. If you choose to take these 5 days off, schedule a massage and get some body work done. There is a ton of benefit to resting and pampering your body, especially since you guys have been hitting it very hard the last few weeks! I know, when I return from Regionals, I'll be doing the same.
The next Elements Program will begin after we return from Regionals. The first day will be Tuesday, May 29th. The program is 4-weeks long, meeting three times a week on Tuesday, Wednesday, and Fridays. We will offer both an AM and PM class time, 7:30am and 7:00pm, respectively. Please RSVP for the Elements Program by emailing info@808crossfit.com with the subject line: AM/PM (choose one) Elements Athlete. Spaces are limited, so please email ASAP!
Yesterday's WOD Board:
Fri, May 11 2012 07:00
“Character is the total of thousands of small daily strivings to live up to the best that is in us.”
-A. G. Trudeau
Above: Can't make it to Regionals to watch 808 in action? Well, T.G.I.F., because you can come cheer/watch the team and Coach Elyse workout, today, at 3:30pm and/or 7:00pm! Get a preview of what is to come next weekend! The more the merrier! The louder the cheering section, the better!
Today's WOD:
Shoulder Press 3-3-3-3-3
AMRAP in 8-minutes, of:
10 Hand Release Push-ups
30 Double-Unders
Buy-out:
50 Toes to Bar for time.
Important: Regional Class Schedule Update!
As the NorCal Regional quickly approaches us, I want you guys to mark your schedules and plan ahead, since we will be CLOSED May 17th - May 21st. I will be posting daily a workout for you to do at either a local track, park, or beach. My coach, CJ Martin, had me doing weekly beach WODs, so don't worry, I've got plenty in my WOD bank to give you guys. If you choose to take these 5 days off, schedule a massage and get some body work done. There is a ton of benefit to resting and pampering your body, especially since you guys have been hitting it very hard the last few weeks! I know, when I return from Regionals, I'll be doing the same.
The next Elements Program will begin after we return from Regionals. The first day will be Tuesday, May 29th. The program is 4-weeks long, meeting three times a week on Tuesday, Wednesday, and Fridays. We will offer both an AM and PM class time, 7:30am and 7:00pm, respectively. Please RSVP for the Elements Program by emailing info@808crossfit.com with the subject line: AM/PM (choose one) Elements Athlete. Spaces are limited, so please email ASAP!
Yesterday's WOD Board:
Comments (1)
Fri, May 11 2012 01:52
“Keep your dreams alive. Understand to achieve anything requires faith and belief in yourself, vision, hard work, determination, and dedication. Remember all things are possible for those who believe.”
-Gail Devers
Today's WOD:
Three sets of:
Deadlift x 4-5 reps
Immediately followed by:
Kettlebell Swings x 10-15 reps
(choose a heavy weight with which you can still maintain an explosive swing)
Rest 3 minutes
Three sets for times of:
500 Meter Row
5 Thrusters (135, 95)
10 Burpees
Rest 3 minutes
Important: Regional Class Schedule Update!
As the NorCal Regional quickly approaches us, I want you guys to mark your schedules and plan ahead, since we will be CLOSED May 17th - May 21st. I will be posting daily a workout for you to do at either a local track, park, or beach. My coach, CJ Martin, had me doing weekly beach WODs, so don't worry, I've got plenty in my WOD bank to give you guys. If you choose to take these 5 days off, schedule a massage and get some body work done. There is a ton of benefit to resting and pampering your body, especially since you guys have been hitting it very hard the last few weeks! I know, when I return from Regionals, I'll be doing the same.
The next Elements Program will begin after we return from Regionals. The first day will be Tuesday, May 29th. The program is 4-weeks long, meeting three times a week on Tuesday, Wednesday, and Fridays. We will offer both an AM and PM class time, 7:30am and 7:00pm, respectively. Please RSVP for the Elements Program by emailing info@808crossfit.com with the subject line: AM/PM (choose one) Elements Athlete. Spaces are limited, so please email ASAP!
Yesterday's WOD Board:
CrossFit 808 Strength Wraps!
Wed, May 9 2012 01:38
“Live with intention. Walk to the edge. Listen hard. Practice wellness. Play with abandon. Laugh. Choose with no regret. Appreciate your friends. Continue to learn. Do what you love. Live as if this is all there is.”
-Mary Anne Radmacher
 |
| Above: CrossFit 808 Strength Wraps are in! Get them while we've got them in stock. Limited quantities only! |
10 sets of:
1 Snatch on the minute at 90% of your 1-RM
For time:
Row 750m
12 Pistols
21 Handstand Push-ups
Row 500m
12 Pistols
15 Handstand Push-ups
Row 250
12 Pistols
9 Handstand Push-ups
Important: Regional Class Schedule Update!
As the NorCal Regional quickly approaches us, I want you guys to mark your schedules and plan ahead, since we will be CLOSED May 17th - May 21st. I will be posting daily a workout for you to do at either a local track, park, or beach. My coach, CJ Martin, had me doing weekly beach WODs, so don't worry, I've got plenty in my WOD bank to give you guys. If you choose to take these 5 days off, schedule a massage and get some body work done. There is a ton of benefit to resting and pampering your body, especially since you guys have been hitting it very hard the last few weeks! I know, when I return from Regionals, I'll be doing the same.
The next Elements Program will begin after we return from Regionals. The first day will be Tuesday, May 29th. The program is 4-weeks long, meeting three times a week on Tuesday, Wednesday, and Fridays. We will offer both an AM and PM class time, 7:30am and 7:00pm, respectively. Please RSVP for the Elements Program by emailing info@808crossfit.com with the subject line: AM/PM (choose one) Elements Athlete. Spaces are limited, so please email ASAP!
Yesterday's WOD Board:
Will be posted soon.
Regional Class Schedule!
Tue, May 8 2012 02:15
“Just go out there and do what you've got to do.”
-Martina Navrátilová
Above: What better way to bond than a CrossFit WOD? These 4 couples were at the 8:30am class yesterday!
Today's WOD:
7 sets of:
Unbroken Hang Power Cleans (225/135) x 3-5 reps
Rest 2 minutes
For time:
35 Back Squat (95/65 lbs.)
30 Pull-ups
25 Push Press (95/65 lbs.)
35 Front Squat (95/65 lbs.)
30 Pull-ups
25 Push Press (95/65 lbs.)
35 Overhead Squats (95/65 lbs.)
30 Pull-ups
25 Push Press (95/65 lbs.)
Important: Regional Class Schedule Update!
As the NorCal Regional quickly approaches us, I want you guys to mark your schedules and plan ahead, since we will be CLOSED May 17th - May 21st. I will be posting daily a workout for you to do at either a local track, park, or beach. My coach, CJ Martin, had me doing weekly beach WODs, so don't worry, I've got plenty in my WOD bank to give you guys. If you choose to take these 5 days off, schedule a massage and get some body work done. There is a ton of benefit to resting and pampering your body, especially since you guys have been hitting it very hard the last few weeks! I know, when I return from Regionals, I'll be doing the same.
Yesterday's WOD Board:
Will be posted soon.
Mon, May 7 2012 02:10
“That which we persist in doing becomes easier, not that the task itself has become easier, but that our ability to perform it has improved. ”
-Ralph Waldo Emmerson
 |
| Above: John Bray, from the Traveling WOD, stopped by for a workout before catching his flight out! Glad he was able to checkout the box. |
Today's WOD:
Front Squats 5-5-5-5
AMRAP in 12-minutes:
15 KB Swings (53/35 lbs.)
10 Wall Balls
100m Run
DO MORE: 10 days till the NorCal Regional!
Saturday's WOD Board:
Comments (1)