Saturday Workout :

Warm Ups
Roll lats
HS in middle of room *4*5

Strength :
Snatch 70 *1, 80*1*5
Clean 1005*1*3

Metcon #1 :
1/2 Tabata (2 min each)
1a #135 Squat (8)
1b Push Ups (10)
2a GHD Sit Ups (8)
2b GHD Extensions (11)

Stretch
Coconut Water

Thursday Workout :

Apple
Warm Ups
Roll
Snatch Warm Ups

(Peters Style)
Wu WOD/ skill WOD (0-15) 1 RNFT
1 Snatch #145
10 double unders (3 max)
1 Snatch #145
10 kipping HSPU (to AbMat, constantly in contact w wall)
1 Snatch #145
10 kipping ring dips (cycling)
1 Snatch #145
10 kipping toes to bar (5 max)
1 Snatch #145

Strength(15-35):
Front Squat 5-3-3-1-1-1
#115*5, 165*3, 205*3, 235*3, 265*3, #285*1*3 (2 min rest)

Metcon :
10 min AMRAP (35-52)
4 #115 power cleans
(Rx =155/115 emphasis on touch & go)
4 wall balls (20/14 -> big boy target)
6 power cleans
6 wall balls
8 power cleans
8 wall balls
Etc.
Rounds of 12 + 9

LONG COOL DOWN
Stretch (52-60)
Progenex Recovery *3 +coconut water...

Tuesday Workout :

(tired)
Warm Ups
Roll
10 Lunges

Josh's WU Warm Up WOD
NFT 3 Rounds
10 DBL Unders (best 4 straight)
10 Plate Lunges (#35/ 35/ 45)

Strength :
OHP #115*5, 135*5, 145*5*5 (Hard 35 minutes to complete)

Buy Out :
3 Min Skip Rope (hard on rt ball of foot & ankle)

Eat

Monday Workout :

042913 (half of WOD)
Buy In:
4 Rounds Not For Time
8 GHD Sit Ups
8 GHD Extensions
8 DBL Unders "best w head up /hands IN peripheral vision/ jump-clench

Metcon :
" intergalactic intervals" (27-52) 3.X 2:1. (. 2 min on 1 min off) - I alternated. ABABAB

A) AMRAP
15 air squats
7 pull UPS (Cycled many butterfly) not more than 4/ kipping to beat clock in later rounds/ tore up rt hand)

B) AMRAP
15 burpees
#135 7 push press (155/115)

Stretch
Banana
Progenex Recovery *3
Hook - (Trigger points traps and shoulders)

Sunday Workout :

Warm Ups
Roll

Strength #1 :
Snatch Pull + Snatch 50*1+1*3, 60*1+1,
Snatch 65*0, 65*1, 70*1, 75*1, 80*1

Metcon :
Clean Ladder EMOM +#20
#155 Start
175
195
215
235
#255
Nil #275+10 DL

Gymnastics:
Pull Ups *10, *9, *8

Assistance :
Standing Calves Machine 6*10*3
BW Calves *25
Hammer Curl #25*15
DB Shrug #95*10

Stretch

Saturday Workout :

BB BP #135*10, 185*5, 205*5, 215*5

Metcon :
Tabata
Close Grip BB BP
12-3
Low Score = 3

Stretch Lats

Warm Ups
Roll

Metcon
Partner WOD
Teams of 3

200 Double Unders (400 Singles)
150 Elevated Sit-ups
100 Pull-Ups
50 Squat Cleans(135/95)
25 Front Rack Lunges dropped to #115 after first set... (135/95)
20:37

CrossFit 808
Thu, Jun 6 2013 04:30
Today's WOD:
A. Three sets, not for time, of:
Handstand Push-ups x 10-15 reps
Alternating Pistols x 10-12 reps
L-Sit x 30 seconds

B. In teams of 2, alternating movements, complete as many rounds as possible in 20-minutes:
5 Deadlifts (275/185 lbs)
10 Chest to Bar Pull-Ups
15 Wall Ball Shots (20/14 lb)

If you are not proficient in the Chest to Bar Pull-ups, sub regular Pull-ups.
Elyse

Wed, Jun 5 2013 04:30
Today's WOD:
A. Three sets, not for time, of:
Bar Muscle-Ups x 2-6 reps
Turkish Get-ups x 2-4 on each arm

B. Take 15-minutes to build to a heavy Split Jerk.

C. Every minute, on the minute, for 5 minutes:
10 Shoulder to Overhead (135/95 lb)
5 Burpees
Elyse

Tue, Jun 4 2013 04:30

Above: This past weekend's "Bring a Friend Day"!
Today's WOD:
A. Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Sets 4-6 – 7-8 reps @ 70-85%
(Make these as heavy as you can handle.)
Rest 3 minutes

B. Three sets for times of:
Row 500 Meters
50 Double-Unders
20 Toes to Bar
Rest 3 minutes

THE NEXT GROUP ELEMENTS PROGRAM STARTS THIS WEEK:
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 Program:
The Group Elements Program is 4 weeks long (a total of 12 classes) and cost of the program is $150 (cash or check made payable to your designated coach). The classes occur at either 9:45am on Tuesday, Wednesday, and Friday (with Coach Kyla) OR 7:15pm on Wednesday and Thursday as well as 11:30am on Saturday (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 next AM begins tomorrow, Tuesday, June 4, 2013. The next PM begins on Wednesday, June 5, 2013. Please email info@808crossfit.com with the subject line, "AM/PM (choose one) Elements Program," to reserve your spot (spaces are limited and filling up fast).
Elyse
Comments
Mon, Jun 3 2013 06:28
Today's WOD:
A. Five sets of:
3-Position Snatch
(high hang, mid-hang, floor)
Rest 2-minutes

B. "Nate"
Complete as many rounds and reps as possible in 20 minutes of:
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)

THE NEXT GROUP ELEMENTS PROGRAM STARTS THIS WEEK:
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 Program:
The Group Elements Program is 4 weeks long (a total of 12 classes) and cost of the program is $150 (cash or check made payable to your designated coach). The classes occur at either 9:45am on Tuesday, Wednesday, and Friday (with Coach Kyla) OR 7:15pm on Wednesday and Thursday as well as 11:30am on Saturday (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 next AM begins tomorrow, Tuesday, June 4, 2013. The next PM begins on Wednesday, June 5, 2013. Please email info@808crossfit.com with the subject line, "AM/PM (choose one) Elements Program," to reserve your spot (spaces are limited and filling up fast).
Elyse
Comments
Sat, Jun 1 2013 06:27
Today's WOD:
A. Two sets, not for time, of:
Run 400 Meters @ 70-80%
Pull-Ups x 7-10 reps

B. For time:
Run 1 Mile
60 Pull-Ups
Run 1 Mile
Elyse
Comments
Fri, May 31 2013 04:30
Today's WOD:
A. Take 15-minutes to build to a heavy snatch.

B. Take 10-minutes to build to a heavy Clean & Jerk

C. Three sets of:
Front Squat x 2 reps
Rest as needed

KIDS CLASS SUMMER UPDATE:
Starting next week and continuing all through June and July: Kids Class (ages 5-13) will occur Monday through Friday from 1:00-1:45pm. NO Saturday class.

BRING A FRIEND DAY (a.k.a. Free Intro Class) this Saturday at 11:30am! Please RSVP by emailing info@808crossfit.com.

THE NEXT GROUP ELEMENTS PROGRAM STARTS NEXT WEEK:
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 Program:
The Group Elements Program is 4 weeks long (a total of 12 classes). The classes occur at either 9:45am on Tuesday, Wednesday, and Friday (with Coach Kyla) OR 7:15pm on Wednesday and Thursday as well as 11:30am on Saturday (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 next AM begins Tuesday, June 4, 2013. The next PM begins Wednesday, June 5, 2013. Please email info@808crossfit.com with the subject line, "AM/PM (choose one) Elements Program," to reserve your spot (spaces are limited and filling up fast).
Elyse
Comments
Next Group Elements begins next week!
Thu, May 30 2013 12:59
Today's WOD:
A. Three sets, not for time, of:
Bar Muscle-Ups x 2-4 reps
V-Ups x 15-20 reps

B. Three rounds for time of:
315/205 lb. Deadlift x 7 reps
Burpees x 14 reps
Rest exactly 5 minutes, and then . . .

C. Three rounds for time of:
21 Wall Balls (20/14 lbs)
400 meter Run

BRING A FRIEND DAY (a.k.a. Free Intro Class) this Saturday at 11:30am! Please RSVP by emailing info@808crossfit.com.

THE NEXT GROUP ELEMENTS PROGRAM STARTS NEXT WEEK:
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 Program:
The Group Elements Program is 4 weeks long (a total of 12 classes) and cost of the program is $150 (cash or check made payable to your designated coach). The classes occur at either 9:45am on Tuesday, Wednesday, and Friday (with Coach Kyla) OR 7:15pm on Wednesday and Thursday as well as 11:30am on Saturday (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 next AM begins Tuesday, June 4, 2013. The next PM begins Wednesday, June 5, 2013. Please email info@808crossfit.com with the subject line, "AM/PM (choose one) Elements Program," to reserve your spot (spaces are limited and filling up fast).

Elyse
Comments (1)
CrossFit 808 brings home 1st place!
Wed, May 29 2013 01:16

Above: Your team champs from the NorCal Regional! Rocklin in third, Diablo in second, and CrossFit 808 in first!
Today's WOD:
A. Three sets, not for time, of:
Muscle-Ups x 2-6 reps
L-Sit x 30-45 seconds

B. Take 15-minutes to build to a heavy Split Jerk.

C. For time:
100 Double-Unders
50 Handstand Push-Ups
40 Toes to Bar
30 Shoulder to Overhead (185/125 lbs)
Elyse
Comments
Wed, May 22 2013 05:00
Today's WOD:
Scheduling Reminder: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm
A. Take 15-minutes to build to a heavy Clean.

B. Four sets of:
Clean Pull x 1.1.1 @ 110-115% of Clean
(rest 10 seconds between singles)
Rest 90 seconds

C. Three sets of:
Front Squat x 2 reps
Rest 2-minutes

Modified Schedule during Regionals:
During "Open Gym," you will come in and warm-up on your own. There will be a workout on the WOD Board that you will do during the designated hours below. You CANNOT make up your own workouts and do your own thing during these Open Gym sessions. Coach John and Jeff Mata will be overseeing these Open Gym sessions.

Also, NO VISITING CrossFitters will be allowed during these days. We apologize in advance for the inconvenience.

Wednesday, May 22nd: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm
Thursday, May 23rd: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm
Friday, May 24th: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm
Saturday, May 25th: Open Gym from 9:00am - 11:00am
Sunday, May 26th: CLOSED
Monday, "Memorial Day" May 27th: CLOSED
Tuesday, May 28th: Open Gym from 7:00am - 9:00am, plus 4:00pm, 5:00pm, 6:00pm and 7:00pm CLASSES
Elyse
Comments
Tue, May 21 2013 04:30

Above: 2013 Regional shirts have been printed! Come and get them before they sell out!
Today's WOD:
A. Take 15-minutes to build to a heavy Split Jerk.

B. Five sets for times of:
Row 250 Meters
155/105 lb. Shoulder to Overhead x 10 reps
Burpees Over the Barbell x 20 reps
Rest while partner goes, or 3-minutes.

Modified Schedule during Regionals:
During "Open Gym," you will come in and warm-up on your own. There will be a workout on the WOD Board that you will do during the designated hours below. You CANNOT make up your own workouts and do your own thing during these Open Gym sessions. Coach John and Jeff Mata will be overseeing these Open Gym sessions.

Also, NO VISITING CrossFitters will be allowed during these days. We apologize in advance for the inconvenience.

Wednesday, May 22nd: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm
Thursday, May 23rd: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm
Friday, May 24th: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm
Saturday, May 25th: Open Gym from 9:00am - 11:00am
Sunday, May 26th: CLOSED
Monday, "Memorial Day" May 27th: CLOSED
Tuesday, May 28th: Open Gym from 7:00am - 9:00am, plus 4:00pm, 5:00pm, 6:00pm and 7:00pm CLASSES
Elyse
Comments
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© 2011 CrossFit 808 Contact Me

Tuesday Workout #1 :

Warm Ups
Roll lats quads and IT bands

Skills :
5 Min DU
Frog Stands

3 Sets Max HSPU to AbMat *12, *10, *9
Weighted Dips #50*2*3
Dips Max Reps *12

Stretch

Monday Workout #1

Warm Ups
Strength :
Snatch 60*3*3
Front Squat 100*5*5

Metcon :
FT
Grace Vs Clock (Burpees on min)
10min (27 BURPEES sat out on Min 5)

Evening :
5 Min DU Skill
Loosen up calves / foot bottoms!

Stretch
Cool Down
Progenex Recovery *3
Bo Myofacial Release - Legs

Friday Workout :

Roll Back, lats and thighs
Samson & Kneeling Hamb Stretch
Ball Roll Feet Bottoms

Buy In:
8 Min EMOM
4 Pistols - Odd Min
8 #60 Russian KB Swings - Even Min
-hour break-

Strength :
Rack Jerk 100*1*5

Metcon :
8 Min AMRAP
4 75kg Power Cleans
6 Strict TTB (still bothers elbow - > grip related)
8 Burpees
4? Rounds + 3 Reps

Assistance :
1a BB BP #185*5*3
1b BB Clean Warm Ups *3*3

Progenex Recovery
Protein Box from Starbucks

Not enough post treatment.
Elbow tight...

Wednesday Workout #1 :

6am Warm Ups
Roll
Dynamic Run Warm Up
Plank + Push-Ups
Pike Ups *12
Strict TTB *6

11am
Strength :
15 Min Time Cap
Squat Clean 255*1*3 (Not meeting bar well)

Gymnastics :
Pull Ups 8, 7, 7

-rest 5 Min -

Metabolic :
Brief Dynamic Run Warm Up
Sprint 1/4s @2% - > Treadmill
8.5 mph
9.5
10.0
10,5 (01:39 - scary last .5-> hamby)
9.5
10.0
10.5 (scary)
(5 min rest as per your suggestions)

Assistance :
Cable Pec Flies 6*15*2
DB Shrug #95*10

Thurough Stretch
Protein Shake + Almond Butter, Almond Milk, Banana

Workout

3 Rounds
30 Second Plank
30 Second Right Plank
30 Second Plank
30 Second Left Plank
30 Second Rest

B
Every minute on the minute for 8 minutes;

4 Alternating Pistol Squats
8 Kettlebell Swings (70/53 lbs.)

C
12 Minute AMRAP

3 Power Cleans (165/115 lbs.)
10 Lunges
5 Burpees

Tuesday Workout #1:

Roll Back / Lats

Strength #1 :
OHP 95*5, 115*5, 135*5*5
(Long Rest)

Dynamic Run Warm Up

Assistance :
BO DB Raise 15*10*2
DB Shrug 95*10

Chest Stretch
Banana

Monday Workout #1 :

Warm Ups
Roll lats

Gymnastics :
Pull Ups (CTB) *5*3
3 Rounds NFT
Rope Holds *30 Sec
Raised Plank (9/3) *30 Sec

Strength :
Power Snatch 65*2*2
OH Squats 50*5, 65*5, 70*5, 75*5, 80*5
Front Squat 70*3, 90*3, 115*3, 125*3, 130*3

Cool Down :
Stretch
Hand Stand *3*3
Coconut Water + Protein

Rope Hold

Saturday Workout #1 :

Fresh from Honolulu...
Warm Ups

Gymnastics #1 :
(Rebound) Box Jumps 20*5, 25*5*3

Strength #1 :
BB BP #185*5, 205*5*3

Midline
Raised Plank @ 9/3 *45 Sec
Frog Stands 45 Sec (cum)

Metcon #1 :
FT 21 - 15 - 9
#95 OH Squats
Bar Dips
08:00:95

Thursday Workout #1 :

Crossfit 808! w Coach Josh
Warm Ups (full)
Roll lats, quads, IT bands
Ankle Mobility - Facia right foot...

Specific Warm Ups :
Scaled Pistols to 10"box *6 right & 6 left

Skills :
NFT 12 Min Cap
1a 10 HSPU to AbMat
1b 12 Pistols (to 10"/eccentric only/ 6 each)
1c L-Sit Accumulate 45 Sec (Tuck)

Metcon #1 :
Partner WOD 2 People with only one working at a time (Robert)
5 Deadlift #245 (Rx #275)
10 Pull Ups (Rx = CTB - Only fst round)
15 Wall Ball Shots #25
Rounds 11 +9 Reps

Stretch
Cliff Bar

Weightlifter's Newsletter Order Form

http://www.mastersweightlifting.org/forms/reno.htm

Monday Workout #1 :

Warm Ups
Roll lats

Strength #1 :
OHP #95*10, 120*5, 130*5*5

Midline #1:
1a #135 Overhead Hold
1b Raised Plank (hands at 9/3)
OH 00:50, 01:00 rest, P 01:00, 01:00 rest, OH 00:50, 01:00 rest, P 01:00

Assistance #1 :
Behind Neck Lat PD #55*20*2

Stretch

Wednesday Workout #2:

Skill :
100 Rope Skips
50 High Rope Skips
25 DBL Unders *2 Sets (fewest stops) 15 Multiple DBL Unders (2-3s) *3
10 Single foot *5 (each side)

Metcon #2:
Death by HSPU/ "20 Box Jump Overs *3
1 HSPU
3 BJO
2 HSPU
6 BJO
3 HSPU
9 BJO
2(+2 negatives) HSPU
12 BJO

Stretch
Cool Down

Wednesday Workout #1 :

Almost no Warm Ups

Strength #1 :
Jerk 60*3*2, 80*1. 100*1

Metcon #1 :
5 Min EMOM
10 #135 Shoulder to Overhead
5 Burpees
2 Rounds + 7 (completed 3rd Round after time elapsed)

Gymnastics #1 :
Butterfly Pull Ups *3*3

Stretch

Tuesday Workout #1 :

Warm Ups

Strength #1 :
Snatch 70*1*2, 80*1*3 - +2 odd misses - was pushed out the back

Strength #2 :
Clean 80*2, 90*2, 100*2*3

Metcon #1 :
3 Rounds NFT
1a 20 Hanging Pike Ups
1b 20 BW Squats
1c 20 Push Ups

Stretch
15-20 Min Talk w Kono
Shower
Chocolate Milk

Sunday Workout #1 :

Roll Back & Lats

Gymnastics #1 :
Pull Ups 7, 7, 6 (01:30 rest)

Strength #1 :
DB Turkish Get Up 30*3*3

Metcon #1 :
500m Row *4 (04:00 restl
01:52:3
01:56:7
01:56:3
01:49:7

Stretch

Assistance #1 :
W Bar 2 Way Curl 20*10+10, 30*10+10, 40*10+10*2

Fat Free Milk, Dark Chocolate, Banana

Saturday Workout #2 :

Warm Ups

Metcon #1 :
5 Rounds For Time
10 DBL Unders (catastrophic)
15 Burpees
20 Hollow Rocks
17:39:00

Buy Out :
200m Swim (10 Laps - tiny pool)

Saturday Workout #1 :

Warm Ups

Strength #1 :
Clean and Jerk 90*1+1*5

Strength #2 :
Snatch 70*2*5

Assistance #1 :
Snatch High Pull 90*3*3

Stretch
Roll Thighs, Lats, Back
Chocolate Milk