1/18/13 Straight to 808

-Written by KC

Flew in to Honolulu safe and sound...

anyone who flys go, expect every flight to be late, it has been my experience on every flight and today was no different, but hey I just roll with it. When I arrived, I took a taxi straight to 808. I had planned on taking the 4pm class at 808 with Coach Kyla, but with the flight delays I was not going to make that one so did mobility for about 45 min, then I took the 5pm class. The 5pm class was coached by my dear girlfriend Shay, see pic at right. What a nice surprise!

Rowing Trainer Course

I'm in Honolulu for the CrossFit Rowing Trainer Course which will be held at CrossFit Ewa Beach, otherwise know as Kapiolani Strength & Conditioning. Can't wait to see these guys again! Josh and I were able to compete at their box last year, and several of their athletes, including 2 teenagers, made the trip over to compete in our AllStar Round-Up in Nov. of last year. It's awesome to keep our CrossFit community growing, even between islands! I'll be sure to post about the Rowing course tomorrow...

Paleo Breakfast Quick & Easy

Simple. Sauteed collard greens, leftover beef patty from dinner the night before, eggs and scramble together. Top with avocado and hot sauce! Yum!

Workout of the Day at CrossFit 808

A. Gymnastics Play Session: Take 12 minutes to practice 3 gymnastics movements of your choice.

B. Five sets of:
Snatch x 1 rep @ 80-90%
Rest 2 minutes

C. Three sets of:
In 2:30, perform:
Row 500 Meters
Pull-Ups x Max Reps
Rest 2:30

Workout of the Day at AllStar

Warm Up:
CrossFit Baseball 
30-20-10
Double Under
Hollow Rock

Strength:
Front Squat 5 X 5
Weighted Strict Pull Up 5 X 3

Conditioning:
For time:
10 Rounds
10 Deadlifts (135/95)
10 Push Ups

*Then
3 X 1:00 Plank Hold and/or
Find your 3RM Push Press