Big thanks to everyone who showed up on Sunday. It was the most fun I've ever had being miserable. A lot of cool things happened. Kelly got 10 straight overhead squats at 65# when her previous best 1 rep max was 75# off a rack. Atsushi killed it to give himself a nice bump up the standings in NorCal. Chyna went at it for a second time and scored 56 reps better than she did on Friday. Great job everyone who did the workout.
A lot of cool things happen when everyone is there cheering you on. We will go at it again this Sunday at 11:30. Come out and show your suport or throwdown with the rest of us. You do not need to be registered for the Open to participate.
Coach Anna Locke is putting together a "Get Ready For Summer" Challenge. You can contact her through the OneWorld group page on Facebook. Sounds like a great way to support each other in the never ending quest to look better naked.
We will be doing the Crossfit Games Open Workout 14.2 this Sunday instead of Saturday at One World. EVERYONE IS INVITED! We will run several heats starting at around 12pm. The first heat(s) will be for anyone who wants to do the workout scaled. The next heat(s) will be for those doing the workouts as prescribed, but are not registered for the Open. The final heat(s) will be for those who are registered for the Open. It's a lot of fun having everyone at the gym cheering you on. Party afterward????
On Tuesday, January 21, 2014, Sergeant Tommy Smith of the BART Police Department was killed while serving a search warrant at an apartment in Dublin, CA. Tommy left behind a wife and six year old daughter.
Tommy had family ties to both the Newark Police Department and the Hayward Police Department. On March 23, 2014, The Newark and Union City SWAT Team along with CrossFit One World are hosting a fundraiser workout at CrossFit One World. We will do a "Hero" workout named in Tommy's honor. We also have some great donated prizes for a raffle. All proceeds from the event will go to Tommy's family.
I hope that all of One World will support the cause. This event is open to ANYONE who wants to sign up. If you can't make the workout, you can still donate to the family by going to the registration website.
Start a 6 minute running clock. Do 1 dumbbell thruster and 1 pull-up. Keep adding one rep of each movement until you get to 6 minutes. 9 rounds will get you to 45 reps of each (similar to Fran). Your goal is over 9 rounds. Pick your weight for the dumbbell thrusters.
Our new strength cycle for those strength training on their own is "The Matrix." This program was written in 2010 by John Welbourn. He wrote the program for several athletes (Chyna Cho included) with CrossFit Games intentions. The program started right after the 2010 CrossFit Games. In the end, only a handful of us folks actually finished the 9 week program. I'm not going to lie to you. This program is brutal. I've done it twice. It's a long 9 weeks (63 days). Good luck to those who take on the challenge to complete it.
If you are going to take on "The Matrix," just remember that the group sessions have priority over gear and space. If you want to set up on the floor during a group session, always remember to ask the group session coach where you will not be in the way. If you set up on a platform, check with Chyna Cho to make sure she doesn't have an Olympic Weightlifting group session going on. If you have questions about the program, hit me up at firstname.lastname@example.org.
We are currently winding down another 6 week strength cycle at the gym. We started these percentage based cycles back on 9/2/2013. For a year prior to that, we used a strength training protocol similar to the CrossFit Football amateur strength template. At the end of our current cycle, we are going to change up our strength program AGAIN. Our next strength program template will be a mish-mash of the last two templates, but it will also include some strength endurance work. Chyna and I are really looking forward to programming this new template for the gym. It’s gonna be a blast!
For those of you who have been following, the Catalyst Athletics 8 Week Cycle comes to an end this weekend. Congrats to those of you who finished the cycle. Beginning Monday, I will be posting a new program called “The Matrix” written by John Welbourn of CrossFit Football and Power Athlete HQ fame. John wrote the program back in 2010. Chyna and I followed it along with a few others. It’s a challenging 9 week cycle. Not everyone who started it back in 2010 finished it. Can you???
The CrossFit Open has officially started. Coach Dru is the first One Worlder to officially do the workout. Check out his video:
Whether you signed up for the Open or not, come down to One World this Saturday at 11:00am'ish and do the workout. If you don’t want to do the workout, just come down and cheer on those who are trying for a spot in the 2014 Games. Your support is much appreciated.