Second Chance Sunday 18.4

Second Chance Sunday 18.4
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): Brian, Olino, Liko, Nate Oki, and Aaron
HEAT 2 (10:45am): Dan, Leah, Tiff, Sarah, Chris G, and Lei
HEAT 3 (11:00am): Sergio, Bri, Dana, Matt Lee, Paulo, and Tony
Comments

18.4

Today's Workout:
A. Three sets of:
Banded Good Mornings x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Rest 60 seconds
6-8 Rocking Box Bridges (slow and controlled)
Rest 60 seconds

B. “CrossFit Games Open Event 18.4”
For time:
21 Deadlifts (225/155 lbs)
21 Handstand Push-Ups
15 Deadlifts (225/155 lbs)
15 Handstand Push-Ups
9 Deadlifts (225/155 lbs)
9 Handstand Push-Ups
21 Deadlifts (315/205 lbs)
50-Foot Handstand Walk
15 Deadlifts (315/205 lbs)
50-Foot Handstand Walk
9 Deadlifts (315/205 lbs)
50-Foot Handstand Walk

Time Cap: 9 Minutes

Friday Night Lights 18.4
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): Tasi; Rach; Dana; Nate Oki; and Chad Tam

HEAT 2 (4:45pm): Nic Lee; Kate Coyle; Priscilla; Ren; Lawrence; and Matt Lee

HEAT 3 (5:00pm): Ben C; Alicia; Lauren M*; Tracy; Zach; and Tony

HEAT 4 (5:15pm): Sergio; Casey Hawk; Ellen V*; Sarah R; Chantelle; Kris V*; and Eric

HEAT 5 (5:30pm): Cullen; Brad*; Bri; Kai; Linn; Darin; and Thibs

HEAT 6 (5:45pm): Lewis; Noriko; Jojo; Betta; Jon M; and Lei

HEAT 7 (6:00pm): Kyle Oroku; Lyndsy Kelley*; Roberto; and Cody
Comments

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

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

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 (1)

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

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

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

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

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
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