Train like the team!

"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:

Comments

Kat and Amber at the South Central Regional!

“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:

Comments (2)

Another Elements in the books!

"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:
Comments

Happy first birthday, Mason!

"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:

Comments (1)

‎"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:

Comments

"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:

Comments

"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:

Comments

Individual Regional WODs

‎"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.
Comments

Regional WODs announced!

"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.
Comments


"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.
Comments
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