17.1 Second Chance Sunday

Doors will open at 10:30am for you guys to warm-up! Remember, church will be in session, so please park on the street or in the alleyway fronting the gym. Do not park in the parking lot.

Heat 1 (11:00-11:20): Iris, Olivia, Nate K, Ross, Sean, and Troy K
Heat 2 (11:25-11:45): Marsha, Julie, Kate, Glenn, Matt, and Chad
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17.1 - The Open is upon us!

Open Workout 17.1 – February 24, 2017
Note: These are just the athletes that are registered for the Open. If you signed up to attend a class but are not registered in the Open, you are good to go.

6:00am Class
Chris S., Gabe, Ted B., Yoshi, Nader, Maryrose, and Sarah R.

8:30am Class
Ryan A., Glenn, Dan S., Joy K., Mary, Linn, Andrea, Jen G., Emily, and Katelyn

AM Comp Class
Tony, Chris, Dwight, Derek, Matt, Sean, Iris, Alice, and Sage

Noon Class
Julie, Jen J., Melissa J., Lauren, Shawna, Steve Y., Ross, Steve R., Deacon, Nate K., and Andrew I.

FRIDAY NIGHT LIGHTS
Doors will open at 5:00pm for the first heat, which begins at 5:30pm.

IMPORTANT: Please help us out and find street parking for this event. We expect a large number of athletes and we do not want to have to ask you to move your car in the middle of your warm-up or workout. Thank you!

Heat 1 (5:30-5:50pm)
Nick Lee, Rob, Luke, Roberto, Eric, Diamand, Ann, Gracie

Heat 2 (5:55-6:15pm)
Sergio, David, Cullen, Darin, Kate, Alicia, Liz, Raynell

Heat 3 (6:20-6:40pm)
Brad, Thibs, Nate O., Lei, Andrew G., Sarah, Priscilla, Chantelle T.

Heat 4 (6:45-7:05pm)
Jon M., John J., Zach S., James L., Ryan S., Kelcie, Jenna, Natalie 
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Today's Workout:
Open 17.1 Reminder: Please make sure you are signed up on MINDBODY for a morning class or Friday Night Lights by 5:00pm today (Thursday). Heat schedule will be posted at 5:30pm. If you have any questions, please email me (elyse@808crossfit.com) before the sign-up deadline.
A. Three rounds not for time of:
Kipping Handstand Push-Ups x 10-12 reps
Farmer's Carry Walking Lunge Steps (50/35 lbs) x 10-12 reps
Alternating Pistols x 10-12 reps

B. Every 2 minutes, for 16 minutes (8 sets):
1 Clean Lift-Off + Clean

Build over the course of the 8 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full clean.

C. "Annie"
50-40-30-20-10 rep rounds for time, of:
Double-Unders
Ab-mat Sit-ups
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Today's Workout:
A. Every 2-minutes for 16-minutes (8 sets):
Split Jerk
*Set 1 – 55%
*Set 2 – 65%
*Set 3 – 75%
*Set 4 – 80%
*Set 5 – 85%
*Set 6 – 90%
*Set 7 – 95%
*Set 8 – 101-105% of previous 1-RM

B. Complete as many rounds and reps as possible in 12 minutes of:
5 Power Cleans (165/115 lbs)
10 Toes to bar
15 Wall balls (30/20 lbs - MUST CATCH BALL FOR GOOD REP)

C. Take 10-minutes to stretch and mobilize as well as get your mind ready for Friday's Open Workout.
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The 2017 Open starts this Thursday!

Registering for the 2017 Open:

  1. Navigate yourself over to http://games.crossfit.com/
  2. Scroll down to where it says “REGISTER” in red, then click it.
  3. If you signed up for the 2015 or 2016 CrossFit Open, you already have a login. So there is no need to create one. Just go ahead and sign in with that information. If you did not sign up last year, you will need to go ahead and create a login.
  4. Once you login, either with you already established login or with your newly created one, they will ask you for some information, then have you sign the liability waiver. Then they will ask for payment; the cost for the Open is $20.
  5. After the payment is submitted, you will be brought to a screen that will ask you to designate your affiliate, please select CrossFit 808. Do not worry about the "team" portion, you can leave that blank, unless you plan on putting up scores for our CrossFit 808 Plan B team in the Open. 
  6. Judges Course: we highly recommend that all participants in the Open complete the Judges Course. It is very helpful for the athlete to understand what a judge is looking/asking for when competing in the Open. It will also help your fellow athletes out when you are able to judge them in the class ("I do for you, you do for me"). Please go to the following link to take the official Judges Course: https://oc.crossfit.com/course?id=12. Upon completion, email the certificate to Coach Elyse (elyse@808crossfit.com).
Just like in the past, workouts will be announced on Thursdays, which means we will be doing the "Open Workout" of the week on Fridays. The 6:00am, 8:30am, and noon classes will have the "Open Workout" programmed as their workout of the day (WOD), if you are a registered athlete needing validation, you must sign-up for a class/time every week.

In the afternoon/evening we will hold our "Friday Night Lights" event with the first heat beginning promptly at 5:30pm. The box will open at 5:00pm for athletes to come in and warm-up/mobilize. Heat schedule will be posted Thursday evening, so don't forget to sign-up on the MINDBODY schedule by Thursday at 5:00PM.

If you wish to do the workout a second time, there will be an opportunity to re-do the workout on "Second Chance Sundays" at 10:00am. You must find street parking for this event as New Hope holds their Sunday services in the morning. 

All scores must be submitted by Monday at 5pm (Pacific Time) for the respective week. Be aware that DST occurs on Sunday, March 12th, which will bump our time difference to 3 hours from Pacific Time.

If you still have questions, feel free to email me at elyse@808crossfit.com. We love hosting the Open at 808 and enjoy watching everyone challenge themselves. REMEMBER TO ENJOY THE EXPERIENCE and FULL EFFORT IS ALWAYS FULL VICTORY! Oh, and don't forget to thank your coaches and judge throughout the 5 weeks. They put a ton of time and effort into making sure the Open runs smoothly for everyone.

Performing the Open Events at 808:

  • Friday Classes – Members will have the option to perform the Open workouts during any of the morning group classes - 6:00am, 8:30am and Noon. 
  • Friday Night Lights – Doors open at 5:00pm and first heat starts at 5:30pm. Please cooperate with us and find street parking for this event. We expect a large number of athletes and we must leave parking open for other tenants during the evening. 
  • Second Chance Sundays – Doors will open at 9:30am and the first heat starts at 10:00am. You must find street parking for this event as New Hope holds their Sunday services in the morning.
Comments

Today's Workout:
Scheduling Reminder: We are following a holiday schedule TODAY - 8:30am and 10:00am classes only. Please be aware that Nimitz Hwy in both directions will be CLOSED from 4:00am till approximately 8:30am for the annual Great Aloha Run, so plan accordingly.
A. Take 15-minutes to build to today’s 2-RM…
One and a Quarter Front Squat

B. In pairs, partition reps however you like, complete the following for time:
100 Calories on the Rower
75 Dumbbell Thrusters (50/35 lbs)
50 Burpee Box Jump-Overs (24″/20″)
25 Bar Muscle-Ups

C. 2 sets of:
Figure 4 Pike Stretch x 1 minute each leg
Z stretch x 1 minute on each leg
Rest as needed
Comments

Today's Workout:
Scheduling Reminder: We are following a holiday schedule on Monday, February 20, 2017 - 8:30am and 10:00am classes only. Please be aware that Nimitz Hwy in both directions will be CLOSED from 4:00am till approximately 8:30am for the annual Great Aloha Run, so plan accordingly.
A. Three sets not for time of:
Alternating Pistols x 10-12 reps
Handstand Push-Ups x 10-12 reps
Dumbbell Overhead Walking Lunge Steps (50/35 lbs) x 10-12 reps

B. Every 2-minutes for 12-minutes (6 sets):
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 70-75%
*Set 4 – 8 reps @ 75-80%
*Set 5 – 6 reps @ 80-85%
*Set 6 – 4 reps @ 90-95%

C. In pairs, complete as many rounds and reps as possible in 20-minutes of:
400 Meter Run (Partner A)
While Partner B does...
5 Bar-Facing Burpees
10 Toes to Bar
15 Power Snatch (75/55 lbs)
Comments

Today's Workout:
A. Three sets for Max Reps:
60 Seconds of Ground to Overhead @ 50-60% of 1-RM Clean & Jerk
Rest 2 minutes

*Play with different loads and strategies to find what is most effective for you when cycling a barbell.

B. Complete as many rounds and reps as possible in 14-minutes, of:
60 Wallballs (20/14 lbs to 10')
50 Calorie Row
40 Alternating Dumbbell Snatch (50/35 lbs)
30 Chest to Bar Pull-ups

C. Two sets of:
Shoulder Opener x 1 minute each side
Single-Arm hang from rig x 30 seconds each side
Rest as needed
Comments

Today's Workout:
A. Every 3-minutes for 15-minutes (5 sets):
3-Position Snatch @ 75-80%
(high hang, mid-thigh, below the knee)

B. Five rounds for time:
20 Dumbbell Push Press (50/35 lbs)
10 Burpee Box Jumps (24″/20″)
20 Kettlebell Swings (53/35 lbs)

Time cap: 20-minutes

C. Three sets of:
Banded Good Mornings x 20 reps
Banded Glute Bridge Hold x 60 seconds
Rest as needed
Comments

The 2017 CrossFit Games Open

Registering for the 2017 Open:

  1. Navigate yourself over to http://games.crossfit.com/
  2. Scroll down to where it says “REGISTER” in red, then click it.
  3. If you signed up for the 2015 or 2016 CrossFit Open, you already have a login. So there is no need to create one. Just go ahead and sign in with that information. If you did not sign up last year, you will need to go ahead and create a login.
  4. Once you login, either with you already established login or with your newly created one, they will ask you for some information, then have you sign the liability waiver. Then they will ask for payment; the cost for the Open is $20.
  5. After the payment is submitted, you will be brought to a screen that will ask you to designate your affiliate, please select CrossFit 808. Do not worry about the "team" portion, you can leave that blank, unless you plan on putting up scores for our CrossFit 808 Plan B team in the Open. 
  6. Judges Course: we highly recommend that all participants in the Open complete the Judges Course. It is very helpful for the athlete to understand what a judge is looking/asking for when competing in the Open. It will also help your fellow athletes out when you are able to judge them in the class ("I do for you, you do for me"). Please go to the following link to take the official Judges Course: https://oc.crossfit.com/course?id=12. Upon completion, email the certificate to Coach Elyse (elyse@808crossfit.com).
Just like in the past, workouts will be announced on Thursdays, which means we will be doing the "Open Workout" of the week on Fridays. The 6:00am, 8:30am, and noon classes will have the "Open Workout" programmed as their workout of the day (WOD), if you are a registered athlete needing validation, you must sign-up for a class/time every week.

In the afternoon/evening we will hold our "Friday Night Lights" event with the first heat beginning promptly at 5:30pm. The box will open at 5:00pm for athletes to come in and warm-up/mobilize. Heat schedule will be posted Thursday evening, so don't forget to sign-up on the MINDBODY schedule by Thursday at 5:00PM.

If you wish to do the workout a second time, there will be an opportunity to re-do the workout on "Second Chance Sundays" at 10:00am. You must find street parking for this event as New Hope holds their Sunday services in the morning. 

All scores must be submitted by Monday at 5pm (Pacific Time) for the respective week. Be aware that DST occurs on Sunday, March 12th, which will bump our time difference to 3 hours from Pacific Time.

If you still have questions, feel free to email me at elyse@808crossfit.com. We love hosting the Open at 808 and enjoy watching everyone challenge themselves. REMEMBER TO ENJOY THE EXPERIENCE and FULL EFFORT IS ALWAYS FULL VICTORY! Oh, and don't forget to thank your coaches and judge throughout the 5 weeks. They put a ton of time and effort into making sure the Open runs smoothly for everyone.

Performing the Open Events at 808:

  • Friday Classes – Members will have the option to perform the Open workouts during any of the morning group classes - 6:00am, 8:30am and Noon. 
  • Friday Night Lights – Doors open at 5:00pm and first heat starts at 5:30pm. Please cooperate with us and find street parking for this event. We expect a large number of athletes and we must leave parking open for other tenants during the evening. 
  • Second Chance Sundays – Doors will open at 9:30am and the first heat starts at 10:00am. You must find street parking for this event as New Hope holds their Sunday services in the morning.
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