18.3 Second Chance Sunday

Second Chance Sunday 18.3
Doors open at 10:00am! 
YOU MUST FIND STREET PARKING FOR THIS EVENT. New Hope has the parking lot reserved for their Sunday services. Kate will be keeping an eye on the parking lot. Don't make her mad!

HEAT 1 (10:30am): Matt Lee; Derek; Dana; Linn; Ren; and Lei
HEAT 2 (10:45am): Keoni; Tony; Priscilla; Sarah; and Joel
HEAT 3 (11:00am): Nic Lee; Nate Oki; Rachel Lai; Liko; Maryrose; and Dan
HEAT 4 (11:15am): Brian Young; Pat Forbes*; Chris G; Ashley P; Bri; and David
Comments (1)

If you signed up LATE on Zen Planner (aka AFTER the HEATS WERE ALREADY POSTED), you need to email Coach Elyse ASAP (elyse@808crossfit.com). You cannot sign-up after the heats go up and think you are magically put into a heat! Reminder: there are 80 of you registered and only one of me trying to coordinate it, please help me out and sign-up on time.
Comments (1)

18.3

Today's Workout:
“CrossFit Games Open Event 18.3”
Two rounds for time of:
100 Double-Unders
20 Overhead Squats (115/80 lbs)
100 Double-Unders
12 Ring Muscle-Ups
100 Double-Unders
20 Dumbbell Snatches (50/35 lbs)
100 Double-Unders
12 Bar Muscle-Ups

Friday Night Lights Heat Schedule:
If you plan on staying for awhile to watch and cheer others on, please find parking offsite. Thank you for your kokua! Please make sure you arrive with enough time prior to your heat start to warm-up. You will be on your own to warm-up for Friday Night Lights.

HEAT 1 (4:30pm): Matt Lee, Tony, Noe, Gracie, Rachel, and Tasi
HEAT 2 (4:50pm): Zach, Casey Hawk, Nate Oki, Priscilla, Tracy, Chantelle, and Alicia
HEAT 3 (5:10pm): Ben Coyle, Cullen, Thibs, Dana, Tiffiny, Linn, and Eric
HEAT 4 (5:30pm): Dan, Sam Kemp*, Chris G., Aneesa, Olino, Kristi, Kai, and Donel*
HEAT 5 (5:50pm): Darin, Aaron Fuller, Kyle, Michelle*, Kate Coyle, Harmony, and Sergio
HEAT 6 (6:10pm): Roberto, Lewis, Jon M, Sarah R, Betta, Noriko, and Ben Smiley
Comments (2)

Second Chance Sunday 18.2

Heat Schedule:
Doors open at 10:00am! 
YOU MUST FIND STREET PARKING FOR THIS EVENT. New Hope has the parking lot reserved for their Sunday services. Kate will be keeping an eye on the parking lot. Don't make her mad!

Heat 1 (10:30am): Mary; Linn; Rachel; Tony; Lei; and Nate Oki

Heat 2 (10:45am): Perkins; Diamand; Priscilla; Kyle; James Lewis; and Sergio

Heat 3 (11:00am): Leah; Maryrose; Liko; Olino; James B; and Dan Slaughter
Comments (1)

18.2

Today's Workout:
A. Build to 70-75% of 1-RM Clean, and then…

At Game Pace:
1 Dumbbell Squats (50/35 lbs)
1 Bar Facing Burpees
2 Dumbbell Squats (50/35 lbs)
2 Bar Facing Burpees
3 Dumbbell Squats (50/35 lbs)
3 Bar Facing Burpees

Rest 90 seconds, and then…

Clean x 1 Rep @ 70-75%

B. “CrossFit Games Open Event 18.2”
Against a 12-minute running clock, complete rounds of 1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell Squats (50/35 lbs)
Bar-Facing Burpees

In the remaining time…

“CrossFit Games Open Event 18.2A”
Establish a 1-rep-max Clean

PLEASE NO DROPPING DUMBBELLS!

Friday Night Lights Heat Schedule:
If you plan on staying for awhile to watch and cheer others on, please find parking offsite. Thank you for your kokua! Please make sure you arrive with enough time prior to your heat start to warm-up. You will be on your own to warm-up for Friday Night Lights.

HEAT 1 (4:20pm): Nic Lee, Cody, Josh A, Matt Lee, Priscilla, Noe, and Lai
HEAT 2 (4:40pm): Tony, Keoni, Derek, Aneesa, Dana, and E
HEAT 3 (5:00pm): Lawrence, Nate O, Zach, Chris G, Ren, Chantelle, and Gracie
HEAT 4 (5:15pm): Casey Hawk, Sergio, Lei, Thibs, Alicia, Tracy, and Bri
HEAT 5 (5:30pm): Aaron F, Ben Coyle, Cullen F, Eric, Kai, Tiffiny, and Kate Coyle
HEAT 6 (5:45pm): Darin, James L, Johnny, Roberto, Linn, Diamand, and Kate I
HEAT 7 (6:00pm): Jon M, Kyle O, Ben S, Jojo, Betta, and Noriko
Comments (1)

Today's Workout:
A. Every 2-minutes for 12-minutes (6 sets):
"Barski" Snatches (High Snatch x 3 reps)

Build over the course of the 6 sets.

B. "Kate"
15-12-9-6-3 rep rounds for time, of:
Deadlifts (275/185 lbs)
Burpees over the Bar

Time cap: 15-minutes

Happiest Birthday, Coach Kate!

C. "Optional Accessories"
3 sets for quality, not time:
4/2 L Pull-ups
8 Ring Push-ups
12 V-ups

*No L Pull-up, sub L Hang from bar or Tempo Leg Raises.

Gym Announcements:

  • We will be officially switching over to Zen Planner on March 1st for our gym software. You should have received an email with directions in setting up your account. If you haven't received the email, please let Coach Elyse know (elyse@808crossfit.com).
  • Please make sure you use the Zen Planner Class Schedule to sign up for classes as well as Friday Night Lights and Second Chance Sunday for 18.2! There will also be a sign-up sheet posted on the whiteboard for those that don't get their Zen Planner account setup in time.
Comments (1)

Today's Workout:
Please remember to plug in your scores for 18.1 by 3:00pm Hawaii time today! Also, if you haven't done the judge's course yet, please try to get that done this week.
A. Take 10 minutes to build to today’s heavy…
Front Squat x 1 rep

Try to get to your "heavy" for the day in 5 sets or less. This does not need to be an attempt at a PR, just something that feels heavy and primes your CNS.

B. Take 15 minutes to build to today’s heavy Power Clean & Push Jerk.

Let feel dictate load.

C. For time:
50 Wall Ball Shots (20/14 lbs)
100 Double-Unders
40 Wall Ball Shots
80 Double-Unders
30 Wall Ball Shots
60 Double-Unders
Comments (1)

18.1 - Second Chance Sunday

Second Chance Sunday
Doors open at 10:00am! 
YOU MUST FIND STREET PARKING FOR THIS EVENT. New Hope has the parking lot reserved for their Sunday services. Kate will be keeping an eye on the parking lot. Don't make her mad!

HEAT 1 (10:30am): Lei; Tracy; Sarah; Derek; Nick Lee; and Mary

HEAT 2 (10:55am): Brian; Jeremy; Aneesa; Dana; Nate Oki; Diamand; and Paulo

HEAT 3 (11:20am): Mike Y; Andrea; Kristi; Cody; Chris G; Jenny; and Andrew
Comments

18.1

Today's Workout:
A. Warm-up, stretch, activations, and mobilize.

B. “CrossFit Games Open Event 18.1”
Complete as many rounds and reps as possible in 20 minutes of:
8 Toes-to-Bar
10 Dumbbell Hang Clean & Jerks (50/35 lb DB)
14/12 Calorie Row

Friday Night Lights Heat Schedule:
If you plan on staying for awhile to watch and cheer others on, please find parking offsite. Thank you for your kokua! Please make sure you arrive with enough time prior to your heat start to warm-up. You will be on your own to warm-up for Friday Night Lights.

HEAT 1 (4:20pm): Lei, Zach, Rachel Lai, Rich, Dana O, Chris G, Chantelle, and Alicia
HEAT 2 (4:45pm): Eric, Kate Coyle, James B, Liko, Casey Hawk, Marsha, Nate Oki, Kai, and Lawrence
HEAT 3 (5:10pm): Aaron F, Corrie (visitor), James Lewis, Olino, Tony, Noriko, Thibs, and Ben Coyle
HEAT 4 (5:35pm): Kyle, Joanna, Sergio, Aneesa, Cody, Priscilla, Keoni, Linn, and Matt Lee
HEAT 5 (6:00pm): Darin, Johnny, Sarah R, Roberto, Diamand, Jon M, and Mike Y
Comments

Today's Workout:
A. Three rounds @ 80-85% effort of:
10-12 Dumbbell Overhead Walking Lunges
40-50 Double-Unders
3-5 Muscle-Ups

For each of these movements, work on movement efficiency – make these as effortless as possible.

B. Every 3 minutes, for 9 minutes (3 sets) of:
Push Press x 10 reps

Goal is to find the weight that is achievable, but challenging, for 10 reps.

C. For time:
70 Calorie Row
50 Alternating Pistols
30 Hang Power Cleans (135/95 lbs)

Time cap: 16-minutes

Open Workout 18.1:
If you are a registered athlete, please make sure you are signed up on Mindbody for a class (6am, 8:30am or noon) or Friday Night Lights by Thursday at 3:00pm. Heat schedule will go up soon after the 18.1 announcement! If you have a special heat time request, please email me no later than 3:00pm tomorrow (Thursday).

If you completed the judges course, please make sure you email me your certificate of completion (elyse@808crossfit.com). If you can help us judge during classes or Friday Night Lights, please let me know. Thanks!
Comments
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