Happy Thanksgiving!

"12 Days of Thankfulness"
1 200 Meter Run
2 Chest to Bar or Chin Over Pull-ups
3 Dumbbell Thrusters (45/30 lbs)
4 Box Jumps (30″/24″)
5 Burpees
6 Toes to Bar
7 Wall Balls (30/20 lbs to 10 ft)
8 Alternating DB Snatches (8 each arm)
9 Kettlebell Swings (70/53 lbs)
10 Walking Lunge Steps (10 each leg)
11 Ring Dips
12 Man-Makers (45/30 lb DBs)

Post your time, but it’s not my primary concern. Have some fun with friends as you do this and be thankful that your fitness allows you to think things like this are fun.

Scheduling Reminder:
Thursday, November 27th (tomorrow): CLOSED
Friday, November 28th: No Classes - Thanksgiving Throwdown (6-9pm)
Saturday, November 29th: No Classes - Thanksgiving Throwdown (1-6pm)
Sunday, November 30th: Barbell Club 12:00-3:00pm
Comments

Heat Schedule for TT2014!



Friday, November 29th: DOORS WILL OPEN AT 5:30PM
Event 1 "The Sprint"
Heat 1 – 6:00pm (Female Scaled): Jen/Phoebe, Ren/Cassie, Brie/Sarah V., Abi/Haylie, Kate/Liko
Heat 2 – 6:15pm (Male Scaled and Masters): Wayne/Johnson, Kamu/Aaron F, Chad H/Paul, Danny/Nate F, Yoshi/Steve, Glenn/Paul
Heat 3 – 6:30pm (Female RX and Masters): Brianna/Sarah S, Julie/Anna, Dana O/Nikki, Mary/Marsha
Heat 4 – 6:45pm (Male RX): Jorge/Bryson, Aaron H/Kyle, Grant/Willis, Jon/Adam B, Ryan B/Ricky

Heat 5 – 7:00pm (Male RX): Ryan S/Lawrence, Keoni/Chad T, Mana/Byron, Vic/Matt Alices

Event 2 "The Ladder"
Heat 1 – 7:20pm (Female Scaled and Masters): In order of ranking after Event 1, Masters going first (6 teams total).
Heat 2 – 7:45pm (Female RX): In order of ranking after Event 1 (3 total teams).
Heat 3 – 8:05pm (Male Scaled and Masters): In order of ranking after Event 1, Masters going first (6 teams total).
Heat 4 – 8:30pm (Male RX): In order of ranking after Event 1 (9 total teams).

Saturday, November 30th: DOORS WILL OPEN AT 12:30PM
Event 3 "The Skills"
Heat 1 – 1:00pm (Scaled & Masters):
1:00pm: Mary/Marsha, Jen/Phoebe, Abi/Haylie
1:03pm: Brie/Sarah V., Kate/Liko, Ren/Cassie
1:06pm: Kamu/Aaron F, Yoshi/Steve, Glenn/Paul
1:09pm: Danny/Nate F, Chad H/Paul, Wayne/Johnson
Heat 2 – 1:30pm (RX):
1:30pm: 3rd place Female RX
1:33pm: 2nd place Female RX
1:36pm: 1st place Female RX
1:39pm: 8-9th place Male RX
1:42pm: 6-7th place Male RX
1:45pm: 4-5th place Male RX
1:48pm: 2-3rd place Male RX

1:51pm: 1st place Male RX

Event 4 "The AMRAP"
Heat 1 – 2:30pm (Female Scaled and Masters): Jen/Phoebe, Ren/Cassie, Brie/Sarah V., Abi/Haylie, Kate/Liko, Mary/Marsha
Heat 2 – 2:50pm (Male Scaled and Masters): Wayne/Johnson, Kamu/Aaron F, Chad H/Paul, Danny/Nate F, Yoshi/Steve, Glenn/Paul
Heat 3 – 3:10pm (Female RX): Brianna/Sarah S, Julie/Anna, Dana O/Nikki,
Heat 4 – 3:30pm (Male RX): Bottom 5 teams
Heat 5 – 3:50pm (Male RX): Top 4 teams

Event 5 "The Chipper Finale"
Heat 1 – 4:30pm (Female Scaled and Masters): Jen/Phoebe, Ren/Cassie, Brie/Sarah V., Abi/Haylie, Kate/Liko, Mary/Marsha
Heat 2 – 4:55pm (Male Scaled and Masters): Wayne/Johnson, Kamu/Aaron F, Chad H/Paul, Danny/Nate F, Yoshi/Steve, Glenn/Paul
Heat 3 – 5:20pm (Female RX): Brianna/Sarah S, Julie/Anna, Dana O/Nikki
Heat 4 – 5:45pm (Male RX): Bottom 5 teams
Heat 4 – 6:10pm (Male RX): Top 4 teams
Comments

Today's Workout:
A. Every 90 seconds, for 12 minutes (8 sets) of:
Clean + Hang Clean
*Sets 1-2 – 65-70%
*Sets 3-4 – 70-75%
*Sets 5-6 – 75-80%
*Sets 7-8 – 80-85%

B. Four sets of:
Front Squat x 3-4 reps @ 4111
(MUST move up in weight from last week by 4-6%)
Rest 2-minutes

C. Complete as many rounds and reps as possible in 5 minutes of:
5 Power Cleans (185/125 lbs)
10 Burpees Over the Barbell
20 Double-Unders

Rest exactly 5 minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (135/95 lbs)
20 Pull-Ups
Comments

Today's Workout:
A. Every 30 seconds, for 12-minutes (8 sets of each) perform the following:
Interval 1 (30s) – Snatch Balance x 1 rep
Interval 2 (60s) – Hang Snatch x 1 rep
Interval 3 (90s) – Snatch x 1 rep

Perform all movements at 75-80% of your 1-RM Snatch.

B. Every two minutes, for 10 minutes (5 sets) of:
Strict Shoulder Press x 4 reps @ 85-90%

C. Complete as many rounds and reps as possible in 8 minutes of:
3 Muscle-Ups or 3 Strict Pull-ups
6 Ring Dips
12 Kettlebell Swings (32/24 kg)
Comments

Today's Workout:
A. Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%

Immediately followed by…
Every two minutes, for 6 minutes (3 sets):
Back Squat x 10 reps @ 73%

B. Alternating full rounds, complete as many rounds and reps as possible in 18 minutes, of:
3 Power Snatches (135/95 lbs)
6 Kettlebell Swings (70/53 lbs)
9 Tall Box Jumps (30/24")

You may not rebound the Box Jump. You must show full knee and hip lockout on the top of the box.

Thanksgiving Week Schedule:
Monday, November 24th: Regular Schedule
Tuesday, November 25th: Regular Schedule
Wednesday, November 26th: Regular Schedule
Thursday, November 27th: CLOSED
Friday, November 28th: No Classes - Thanksgiving Throwdown (6-9pm)
Saturday, November 29th: No Classes - Thanksgiving Throwdown (1-6pm)
Sunday, November 30th: Barbell Club 12:00-3:00pm
Comments

Today's Workout:
A. Every 2 minutes, for 8 minutes (4 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%

B. Every 90 seconds for 12 minutes (8 sets):
Speed Deadlift x 3 reps @ 65%

C. Every minute, on the minute, for 24 minutes (8 sets):
Minute 1 – 10 Pull-ups + 20 Double-Unders
Minute 2 – 10 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 10 Push Press (95/65 lbs)
*Absolutely no dropping the bar from overhead.

"Performance"
A. Same as above.

B. Same as above.

C. Every minute, on the minute, for 24 minutes (8 sets):
Minute 1 – Double-Under practice
Minute 2 – 10 Burpee Step Overs
Minute 3 – 10 Push Press
Comments

Today's Workout:
A. Five sets of:
Front Squat x 4-5 reps @ 41X1
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes

B. Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 5 reps @ 80-85%

C. Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Single-Arm DB Row x 8-10 reps each @ 2111
Strict Toes to Bar x 6-8 reps @ 3110
Rest as needed

"Performance"
Same as above.
Comments

Gymnastics Clinic this Sunday!


Gymnastics Clinic with a focus on Handstands and Rope Climbs this Sunday, November 23rd from 10:00-11:30am. Spaces are very limited, so sign up today by emailing Coach Josh (josh@808crossfit.com).

Clinics are always FREE for Unlimited Members and $10 for the rest of our members.
Comments

Thanksgiving Week Schedule

Monday, November 24th: Regular Schedule
Tuesday, November 25th: Regular Schedule
Wednesday, November 26th: Regular Schedule
Thursday, November 27th: CLOSED
Friday, November 28th: No Classes - Thanksgiving Throwdown (6-9pm)
Saturday, November 29th: No Classes - Thanksgiving Throwdown (1-6pm)
Sunday, November 30th: Barbell Club 12:00-3:00pm

You still have time to register for the Thanksgiving Throwdown if you want to get a workout in post Turkey Day. Find a partner and email Coach Josh (josh@808crossfit.com) by Thursday, November 20th by 5:00pm. We promise the workouts will be a ton of fun!

Here's the list of teams we have competing so far...
Wayne & Johnson
Ryan S & Lawrence
Mana & Byron
Keoni & Chad T
Jorge & Bryson
Aaron H & Kyle
Vic & Matt Alices
Grant & Willis
Ryan B & Ricky
Kamu & Aaron F
Chad H & Paul T
Danny & Nate F
Yoshi & Steve R
Glenn & Paul L

Brianna & Sarah S
Julie & Anna
Olivia & Sica
Dana O & Nikki
Jen & Phoebe
Ren & Cassie
Brie & Sarah V.
Abi & Haylie
Kate & Liko
Shanelle & Raynell
Mary & Marsha

Comments

Today's Workout:
A. Three sets of:
Jerk Balance x 3 reps

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 65-75%

B. Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Ring Dips
Burpees to Target 6″ Over Reach

"Performance"
A. Three sets of:
Jerk Balance x 3 reps

Immediately followed by...

Every 2 minutes, for 10 minutes (5 sets) of:
Jerk x 3 reps

B. Complete rounds of 21, 15 and 9 reps for time of:
L-seated DB Press
Hand Release Push-ups
Burpees
Comments
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