A Great Blog

Day-2 of the NorCal Regional!

2012-05-19T06:00:00.000-07:00

“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.

Day 1 of the NorCal Regional!

2012-05-18T05:00:00.000-07:00

“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!

2012-05-17T06:00:00.000-07:00

"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!

Yesterday's WOD Board:
Will be posted soon.

2012-05-14T14:43:00.000-07:00

“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!

Today's WOD:
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:

2012-05-12T13:39:00.000-07:00

“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!

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:

2012-05-11T07:00:00.000-07:00

“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.

Yesterday's WOD Board:

2012-05-11T01:52:00.002-07:00

“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!

Yesterday's WOD Board:

CrossFit 808 Strength Wraps!

2012-05-09T13:38:00.002-07:00

“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!

Today's WOD:
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!

Yesterday's WOD Board:
Will be posted soon.

Regional Class Schedule!

2012-05-08T14:15:00.001-07:00

“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!

"Train like the Team: Week 2"
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!

Yesterday's WOD Board:
Will be posted soon.

2012-05-07T14:10:00.000-07:00

“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:

Congratulations to all of our Masters Competitors!

2012-05-05T11:10:00.000-07:00

“If you can't do anything about it, laugh like hell.”

-David Cook

Above: Proud does not begin to describe the feeling I have for our 5 mixed pair teams that represented us this weekend at the Masters Competition (Tim Ige/Rome - 1st place, Ken/Janet - 3rd place, Bob Egbert/Ingrid, Mark/Peedi, and Dennis/Marsha). I am also so thankful for all the support from our box. Thank you guys for coming out and cheering on your elders, I mean, boxmates! ;) I speak for them, when I say their experience would not have been so awesome if you all weren't there hooting and hollering. Congratulations to Tim Ige (from CrossFit Waipio) and Rome Stein for winning the event! Also, a big mahalo to the Hardass Fitness crew for putting on such an awesome event and welcoming us into their box.

Today's WOD:
Power Snatch 3-3-3-3-3

For time:
1000m Row
800m Run
50 Burpees

Yesterday's WOD Board:

Team PurePharma!

2012-05-04T17:50:00.000-07:00

“Just go out there and do what you've got to do.”

-Martina Navrátilová

Above: I am so thrilled to announce that we will be selling PurePharma at the box! Moreover, I am officially a part of the PurePharma team. I have been using their products (both the Omega 3 and Vitamin D) for the past month and love it! My energy levels are up and I feel good. Perfect timing with Regionals right around the corner, so thank you PurePharma! I will be placing a bulk order with them for the box right after Regionals, so let me know in the weeks coming how many bottles you'd like.

Today's WOD:
4 sets of:
Deadlifts x 4-6 reps
Handstand Push-ups x Max reps
Rest 2-minutes

AMRAP in 5 mins:
10 Push Press (115/75 lbs.)
15 KB Swings (53/35 lbs.)
Rest 5-minutes
AMRAP in 5-mins:
10 Pull-ups
10 Box Jumps (24"/20")

Yesterday's WOD Board:

2012-05-03T17:10:00.003-07:00

‎"If you don't invest very much, then defeat doesn't hurt very much and winning is not very exciting."

-Dick Vermeil

Above: Robin, from NorCal CrossFit in San Jose, visited with his wife Stacy! He's pictured here cheering Ruddy on to finish the WOD! Great having you two in the box. Hope you enjoy the remainder of your vacation in Hawaii.

Today's WOD:
15-minutes to find a 1-RM (Rack) Jerk.

"The Chief"
Max rounds in 3-minutes of:
3 Power Cleans (135/95 lbs.)
6 Push-ups
9 Air Squats
Rest for 1-minute.
Repeat for a total of 5 cycles.

Yesterday's WOD Board:
Will be posted soon.

Go support 808 at the Master's Competition this Saturday!

2012-05-02T12:52:00.000-07:00

"I may not be there yet, but I'm closer than I was yesterday."

-Unknown

Above: Go support our Masters in this competition on Saturday! Whatever you planned on doing on Saturday at Noon... CANCEL your plans and go cheer on your 808ers at the Masters throwdown! We will have our 9:00am and 10:00am classes, but NO Free Intro or Keiki CrossFit. So, we can head over to cheer these awesome athletes on: Dennis and Marsha, Bob Egbert and Ingrid, Ken and Janet, Mark and Peedi, Tim Ige (from Waipio) and Rome. I'm pumped to see all their hardwork showcased!

"Train like the Team Week" (Day 3)
Today's WOD:
A. Gymnastics Skills Set:
Double-Unders x 50 reps
Unbroken Pull-ups x 20 reps
Alternating Pistols x 12 reps

B. For time:
50 Unbroken Back Squats (135/95 lbs.)
Rest 1 minute
40 Unbroken Front Squats (85/65 lbs.)
Rest 1 minute
30 Unbroken Overhead Squats (65/45 lbs.)

C. Buy-out/Cool-down:
Three sets of:
400 Meter Run @ 80-85%

Yesterday's WOD Board:
Will be posted soon.

2012-05-01T15:30:00.000-07:00

‎"If you don't invest very much, then defeat doesn't hurt very much and winning is not very exciting."

-Dick Vermeil

Above: My all girls 8:30am class last week! It just so happened that it was an all girls class on Thursday last week. Boys, where you at?

"Train like the Team Week" (Day 2)
Today's WOD:
A. HSPU Ladder
15-12-9-6-3 unbroken reps for time.

B. For time:
20 Regional Style Box Jumps (24"/20")
100m Farmers Plate Carry (45/35 lbs.)
Then:
3 rounds:
20 Wall Ball (20/14 lbs. to 10 ft.)
20 Toes to Bar
Then:
20 Regional Style Box Jumps (24"/20")
100m Farmers Plate Carry (45/35 lbs.)

Yesterday's WOD Board:
Will be posted soon.

Train like the team!

2012-04-30T19:00:00.000-07:00

"Coming together is a beginning. Keeping together is progress. Working together is success."

-Henry Ford

Train like the TEAM Week (Day 1):
Today's WOD:
A. 20-minutes to build a 1-RM Snatch.

B. Build-up a heavy Hang Power Clean

C. For time:
1500m Row
30 Alternating One-legged Squats
20 Hang Power Cleans (225/135)

Saturday's WOD Board:

Kat and Amber at the South Central Regional!

2012-04-28T12:23:00.000-07:00

“Your work is to discover your world and then with all your heart give yourself to it.”

-Buddha

Above: Kat and Amber rocking their Rogue Fitness UMEDA gear at the South Central Regional in San Antonio, TX! Love these 2 girls and glad they were doing the scouting report for our team. As of today, there are only 19 days till the Nor Cal Regional! Its going to be awesome. Your team is training very hard!

Today's WOD:
3 rounds for time, of:
400m Run
30 KB Swings (70/53 lbs.)
30 Pull-ups
30 Hand Release Push-ups

19 days till the Nor Cal Regional!

CrossFit 808 Hoodies are...

SOLD OUT! Well, we've got a few XS still in stock. But, don't worry if you haven't got yours yet, I will put another order in early next week, so please let me know if you want one and what size (XXS, XS, S, M, L, XL, or XXL). This will make ordering much easier for me.

The hoodies are printed on American Apparel fleeces, they are naturally a more fitted style of hoodies, for example Coach Joe normally likes an American Apparel Large Tee, rocks an XL hoodie. More examples: Coach Josh is rocking a L, Coach Kyla is rocking a medium, and I'm rocking a small.

Yesterday's WOD Board:

Another Elements in the books!

2012-04-27T11:32:00.000-07:00

"I've worked too hard and too long to let anything stand in the way of my goals. I will not let my teammates down and I will not let myself down."

-Mia Hamm

Today's WOD:
20 minutes to find a 1-RM Clean and Jerk.

For time:
500m Row
21 Clusters (95/65 lbs.)
500m Row
15 Clusters
500m Row
9 Clusters

20 days till Regionals!

Yesterday's WOD Board:

Happy first birthday, Mason!

2012-04-26T11:00:00.000-07:00

"May you live all the days of your life."

-Jonathan Swift

Above: Happy first birthday, Mason Szymanek! There is no other person that Coach Kyla wants to practice her buddy carry with! Thanks for being a great example to all the adults that think the Paleo Diet is hard. You rock and we all love you very much. Hope you have a wonderful day off with your dad.

Today's WOD:
Push Press
Strict Toes to Bar

3 rounds for time, of:
21 Wall Balls (20/14 lbs to 10 ft)
21 Toes to Bar

Yesterday's WOD Board:

2012-04-26T00:43:00.002-07:00

‎"The principle is competing against yourself. It's about self improvement, about being better than you were the day before."

-Steve Young

Today's WOD:
6 sets of:
Snatch Complex

3 rounds for time, of:
10 Overhead Squats (135/95 lbs.)
50 Double-Unders

Yesterday's WOD Board:

2012-04-24T14:31:00.001-07:00

"If you are going to doubt something, doubt your limits."

-Don Ward

Above: Zip-up hoodies should be in by the end of this week! The 808 hoodie is printed on American Apparel fleeces.

Today's WOD:
Gymnastics Warm-up: Muscle-ups

Power Clean Ladder (155/105 lbs.)
1 Power Clean the 1st minute
2 Power Cleans the 2nd minute
3 Power Cleans the 3rd minute
...continue for 15-minutes.
If you do not complete a round, start at 1 the following minute and work your way back up until time expires.

DO MORE: 23 days till Regionals!

Yesterday's WOD Board:

2012-04-23T14:08:00.000-07:00

"With the new day comes new strength and new thoughts."

-Eleanor Roosevelt

Above: Chris from San Diego, came to WOD with us while on the island this week!

Today's WOD:
Back Squat
Dumbbell Row

"Mary" Intervals:
4 sets of:
AMRAP in 3-minutes, of:
5 Handstand Push-ups
10 Alternating Pistols
15 Pull-ups
Rest 90 seconds between sets.

24 days till Regionals!

Yesterday's WOD Board:

Individual Regional WODs

2012-04-21T15:28:00.002-07:00

‎"You find that you have peace of mind and can enjoy yourself, get more sleep, rest when you know that it was a one hundred percent effort that you gave - win or lose."

-Gordie Howe

Today's WOD:
Skills Set:
Handstand Push-ups
One-legged Squats
Double-Unders

AMRAP in 20 minutes of:
10 Power Cleans (135/95 lbs.)
10 Hand Release Push-ups
400m Run
In 2-person teams, with one person running and the other working on the Power Cleans and Push-ups.

Yesterday's WOD Board:
Will be posted soon.

Regional WODs announced!

2012-04-20T13:00:00.000-07:00

"The team workouts are designed to punish the weakest link. In Workout 2, a slow team member can hold back the progress of the entire team. Over the course of six workouts, a collection of specialists will fall behind a collection of generalists."

-The 2012 Reebok CrossFit Games

Today's WOD:
4 sets of:
DB/KB Walking Lunges x 20 steps

2 rounds for time, of:
500m Row
25 Barbell Thrusters (45/33 lbs.)
15 Pull-ups

Yesterday's WOD Board:
Will be posted soon.

2012-04-19T18:53:00.000-07:00

"Experience tells you what to do; confidence allows you to do it."

-Stan Smith

Above: Where did you find rest in yesterday's WOD?

Today's WOD:
4 sets of:
Deadlifts x 4-6 reps

7 rounds of:
Every 3 minutes complete:
400m Run
12 Toes to Bar

Yesterday's WOD Board:
Will be posted soon.