CrossFit One World

Order your Reebok CrossFit One Gear by clicking the link on the right sidebar.

MY PROANOX TESTIMONIAL- WHAT A DIFFERENCE A YEAR MAKES

I lead a very busy life. I coach several group sessions a week at One World. Brad, Zvi, and James and I have to do whatever it takes to keep One World flowing as smooth as possible on a day to day basis. I'm at the peak of my training right now for the CrossFit Games. Minimally, I am training about ten hours a week. Some of my training days have multiple workouts or are performed in multiple sessions or are done after I get off work. On top of all that I do at the gym, I've also posted on this blog everyday for the last six years (holy shit).

Besides everything in my life that swirls around the gym, I am a full time police officer working 12+ hour shifts on Friday, Saturday and Sunday. I wear numerous hats at the PD. I'm an assistant team leader on the SWAT team (two training days a month and unplanned SWAT operations). I am a defensive tactics instructor. I also recently promoted to corporal so now have added supervisory responsibilities.

Let's not forget that I have a girlfriend that I REALLY enjoy spending time with and a bunch of cool friends who we both like to hang out with as much as possible. All in all, I would say that everything I do would qualify me to get a tattoo that says, "Mi Vida Loca." (I will not be getting any new tattoos.)

I often have people ask me, "How the hell do you do it all?" I got to tell you....I have no idea!! I'll be 47 the weekend of the Games and I figure that I do more in a day than most people half my age do in a week. Go figure. I will tell you that this time last year, I was a mess. I hated training and working and everthing else. It really took a toll on me mentally and physically. I was sooooo burnt out.

This year, things are a night and day difference. It's weird because I am actually way busier this year than I was last year. Our SWAT team had a very busy year. I switched to weekend shift work and had to do a lot of other PD activities on days that were suppose to be my days off. My schedule was a mess. I should add that I also had a nagging knee injury all year that kept me from doing the one thing I love to do the most: squat as heavy as possible. This year had all the ingredients to be much worse than last year.

I can't pinpoint exactly what I have done to change it up this year. Chyna is programming for me and is very familiar with my schedule. That helps. I also try and sleep as much as possible, though that still isn't near the amount of sleep I should be getting. There is really only one thing that is different this year than last year. I've been taking ProAnox Genesis as a daily supplement for over seven months now. (I also recently added the ProAnox daily multivitamin supplement.)

My twice a day magic pill pack: I am a believer. I honestly feel better physically and mentally, and I think those of you who have seen my training this year and know me personally can see the difference. Big thanks to ProAnox who took me on as a sponsored athlete. I truly believe it made a huge difference for me this year. I know that I don't have to opportunity to train at the volume needed for me to win the CrossFit Games, but I feel that I am better prepared to perform better this year than I did last year. Last year I got my ass kicked!!!

If you are a One World member and you would like to give ProAnox a try, come see me. I will give you a personal testimony and a nice discount =)

******************************************************

MAKE-UP DAY   5/31/2012

Make-up a workout you missed in the last cycle....OR....work on a skill....OR....rest!

******************************************************

HE'S BACK!!!

After a short stint away from the gym, I am happy to announce the return of Jason Kinser as a coach at One World. Jason will be taking over his old slots on Tuesday night (5:45/6:45) Welcome back Jason!!

******************************************************

It took me a couple hours, but I finally got the last three months worth of Wall Of Fame entries posted on the boards. Holy smokes.... You people should stop getting better. Keeping up with your improvements is hard work!

******************************************************

As many of you know, the Occupy Strength event at One World sold out pretty quick. Some of you that wanted to participate got left out. Sorry! There is still a way you can participate. I will need volunteers at the event. Judges, registration, spotters, etc. I will get an official sign-up list going soon.

In the mean time, I'd like to give those of you who didn't sign up, and some of you who did, a "practice run" of Occupy Strength. Instead of doing the CrossFit Football Total, we will do the CrossFit Total: As I updated the Wall Of Fame today, I realized we haven't done the Total as a gym in quite some time. I have to clear up my schedule for a day in June or July, but we will run this just like Occupy Strength: multiple platforms, judges, time limits, etc. I'll figure out some prizes.

Stay tuned on the date, and hit me up if you'd like to be considered as a volunteer.

*****************************************************

WORKOUT   5/30/2012

• Find a 3 rep max deadlift

Then....

Complete 5 rounds for time of:

• 6 deadlift @ 75% of 3 rep max
• 6 chest to bar pull-ups
• 200m run

******************************************************

COACHING STYLES

No matter what the sport, no two coaches are alike. Every coach has his own style.

I LOVE THIS GUY!!! (not for kids):

Thanks to Jor for sharing that gem!

******************************************************

WORKOUT   5/29/2012

• 5 x 3 thruster

Then....

Complete as many rounds as possible in 15 minutes of:

• 15 wallballs (M:20#/W:14#)
• 10 one arm dumbbell snatches (5 each arm; pick weight)
• 5 ring dips

******************************************************

WORLD OF WTF?!?!

Do you ever wonder what happened in a guy's youth that would eventually lead to him becoming a grown man and playing World of Warcraft inside Starbucks on a beautiful sunny afternoon? Is getting to Starbucks his way of getting out and doing something? Is the World of Warcraft a sport? Is this a way to meet girls?!?!?

I grew up in a different generation. The video games (Atari!!!) of my youth sucked balls. My brothers and I spent our kid days living in either an apartment or a condo complex. There were always lots of other kids in our neighborhood. We spent every chance we could playing outside with our friends. If we weren't outside, we were inside beating each other up (great exercise). By the time we grew up (calling us "grown up" is a stretch), we all ended up not being the type of people that sit around Starbucks playing World of Warcraft. Big thanks to my parents for encouraging us not to be couch potatoes.

What are you doing to mold your child's future? Post comments.

*******************************************************

The gym is closed on Memorial Day, but we have a workout that you can do at home instead of sitting around and playing video games all day long........

WORKOUT   5/28/2012

Complete 8 rounds for time of:

• 10 jumping lunges (5 each leg)
• 5 clapping push-ups

*******************************************************

Random One World Text Message Photo Of The Day: "Here's a random green screen photo of Pruth & I from our educational visit to the hemp, hash, marijuana museum when we were in Amsterdam...

Not that we condone pot use (in this country anyways) but it was a very interesting field trip...

I found it amazing how people in Amsterdam were eating mayo fries and waffles and fried meat croquettes all the time and drinking beers but there was ZERO American style obese people around. Everyone and their grandma and grandkids literally got around by bicycle.  We were surprised how rosy cheeked and healthy sized the kids looked compared to kids here at home! So sad ...really a gorgeous country.

Helen"

Send your One World Text Message Photos to 510-209-8990.

********************************************************

Ken (CrossFit EST) and I continue our weekly challenge leading up to the Crossfit Games. Workout #6 was a chipper for time: 20 calorie row/30 wallballs @ 20#/20 toes to bar/30 box jumps @ 24"/20 sumo deadlift high pulls @ 105#/30 burpees/20 shoulder to overhead @ 135#. Unfortunately, when I wrote the workout down on the dry erase board, I inadvertantly posted a 25 calorie row. Ken's time was 10:22. My time with 5 extra calories on the rower was 10:43.

I had an extra push this week. Chris, Leo and Atsushi did the workout with me. Check out the whole video. I'll be working out with these guys more often leading up to the CrossFit Games. Thanks guys!

CROSSFIT FOOTBALL AT ONE WORLD

Little Joe, Myles, and Anna before their CrossFit Football workout in the p-lot at One World. We have two crews who regularly get together to do their CrossFit Football workouts, the AM crew and the PM crew. Keep up the great work everyone!

*******************************************************

CrossFit Football HQ is making two appearances at One World this year.

The first event is Occupy Strength on 8/11. The event has already sold out. If you wanted to participate, but missed signing up, please come out and support the event. The more people that show up, the sooner we will have the event at One World again.

The second event to mark on your calendar is the CrossFit Football Trainer Course on 11/3 & 4. This two day seminar is the best CrossFit Specialty Seminar that you can attend, and trust me, I've been to almost all of them. There is so much useful information for both coaches and athletes. Plus, you actually lift real weights!!!

Sign up now. Here is the registration link:

http://www.regonline.com/Register/Checkin.aspx?EventID=1102663

******************************************************

One World will be closed on 5/28/2012. Enjoy your holiday. If any trainers are going to be working out and don't mind running open gym, please post the time to comments.

******************************************************

MAKE-UP DAY   5/27/2012

Make-up a workout you missed in the last cycle....OR....do whatever Coach Cheryl has in mind for you at 12pm....OR....work on a skill....OR....rest!

******************************************************

One of my favorite videos from the NorCal Regional Qualifier. Bob is in my Master's Division. I hope he is as scared as I am about the new crop of 45 year old athletes that will be joining us next year. This shit is definitely not getting any easier.....

31 HEROES AGAIN!

The participants of the 31 Heroes workout at One World in 2011. 31 Heroes is coming back!!!

31 Heroes 2012 – August 4, 2012 at Crossfit One World.

“31 Heroes”

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

"This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

"This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this workout a CrossFitter's ‘moment of silence’. This is how we can honor those that gave all in the name of freedom."

I'll have more details about sign-ups and what not coming soon.

******************************************************

WORKOUT   5/26/2012

"Grace"

Perform 30 reps of ground to overhead (M:135#/W:95#). You can power clean or squat clean. You can press, push press, or push jerk.

Rest 10 minutes, then....

Row 5k

******************************************************

LOOKING GOOD!

We finally finished the last plate rack for the platform area. Nice! Please make sure you put your weights away when you are done lifting. Directions for plate rack and jerk boxes can be found in the free article section of the Performance Menu.

Plate Rack Instructions:

http://www.catalystathletics.com/articles/article.php?articleID=48

Jerk Box Instructions:

http://www.catalystathletics.com/articles/article.php?articleID=52

******************************************************

WORKOUT   5/25/2012

5 x 5 bench press

Then.....

This workout is 4 rounds. Each round is 3 minutes long with one minute rest between rounds. Odd rounds are 400m run and max pull-ups. Even rounds are 400m row and max kettlebell swings (pick weight)

*******************************************************

And now for Great And No So Great Moments in Black History presented by CrossFit One World.........

The great moment is Chris hitting a 245# power clean/push press and then walking 30 yards with it overhead. Pretty impressive when you consider that six months ago he struggled with a 185# clean and jerk.

The not so great moment happens at the 40 second mark. WOW! 

GBO!

WHEN A SQUAT IS NOT A SQUAT

There is quite an epidemic at One World. It reared up it's ugly head several times throughout the day on Tuesday. Each training session started with a 5 x 4 back squat. The epidemic is the squat that is not a squat. Let me explain......

There are many ways to do a squat. There is a high bar position or a low bar position. Some people prefer to keep their feet shoulder width apart and some prefer a wider stance. There are people that preach pointing the toes slightly outward, and there are those who prefer the toes pointed straight forward. Regardless of all these squat techniques, a squat can only be a squat if you squat below parallel.

This is the squat that is not a squat: Imagine if you took a 1" wide paint brush and painted a red line on the right side of my leg from the top the femur to the where the femur ends at the knee. In the picture above, that red line would not be parallel to the ground. This is known as squatting above parallel. I am missing full range of motion in this picture. So what should I do to fix it? Either squat lower, or, if I can't get lower, squat lighter so I can squat lower. It makes no sense at all to squat "heavy" above parallel if you can't squat light below parallel. 

Most of you are totally capable of squatting below parallel. Here are a few reasons you don't:

1. Some of you just have no awareness of what your ass does for a living. You are so disconnected with your body that you believe you are sqatting lower than you really are. You also try and compensate not squatting lower by bending over more, which also makes you think you are squatting lower. Since you probably don't want to install a back-up camera on your ass, the best thing to do is practice squatting to a box that sets you up at below parallel when your ass touches it. This is the easieast way to get used to squatting below parallel.
2. Some of you simply don't want to do the hard work. I've seen people squatting above parallel in mid-set who then hit a few reps below parallel when I point out that they are above. I almost always hear the same thing: "Wow, that's way harder!" DUH! The simple fix is stop being a pansy and work fucking harder. If squatting was easy it wouldn't be the king of all weightlifting movements.
3. Some of you are trying to squat above your physical capability. In police work we call this an "FBI Clue": If you are not strong enough to get a load back up once you are in a full squat, it is too damn heavy. Lighten the load and do the real work. I can't stand to see guys and girls squatting above parallel and then adding more weight. As the load gets heavier they get even farther away from a good squat. Maybe that shit is impressive at 24 Hour Fitness, but definitely not at One World. (GBO!)

The squat is a beast of an exercise. When I work squats in sets of five, I am sweating and tired. It's hard work. For those of you who are new to the squat (and I define new as squatting for less than 3 months at least), there is nothing wrong in tapering your squat loads back. You are new and just learning how to squat proper. The beautiful thing about squatting regularly when you are new is you see improvement relatively quickly. The really hard work comes when you truly start to squat at the limits of your strength. BAM!!! Everything you do at the gym will get better.

The moral of the story is don't cheat yourself now, and it will pay off in the end. We are adding the strength back to the daily workouts at One World. You are going to be squatting at least once a week. Walk before you run. Get the mechanics down and the strength will come. I promise!

BTW- Here is a picture of a squat below parallel.  On your next squat day, ask your trainer to check your squat depth, and please please please pay attention when we tell you, "LOWER!!!"

I'm excited to see everyone squatting better during their next sqaut session.....

*******************************************************

WORKOUT   5/24/2012

• 5 x 3 overhead sqaut

Then....

Complete the following for time:

• 5 power snatches (you pick the weight)
• 5 overhead squats (same weight as snatch)
• 5 muscle-ups
• 4 power snatches
• 4 overhead sqauts
• 4 muscle-ups
• 3 power snatches
• 3 overhead squats
• 3 muscle ups
• 2 power snatches
• 2 overhead squats
• 2 muscle-ups
• 1 power snatch
• 1 overhead squat
• 1 muscle-up

BTW- Below parallel applies to the overhead squat and the front squat too!!!

******************************************************

Don't know who this guy is, but 42 reps at 315# below parallel. (He weighs 265#)

IDEAL FOOTWEAR

A game of Name the One Worlder! He brings not one, but two pair of flip flops to the gym. One pair doesn't even match! Then he does Tuesday's workout in the "running" flip flops.......WTF?!?!

*******************************************************

MAKE-UP DAY   5/23/2012

Do a 5 x 5 deadlift....OR....make-up a workout you missed in the last cycle....OR....work on a skill....OR....rest!

********************************************************

ONE WORLD OUT AND ABOUT....ECUADOR!!!!

Ben and Luke from CrossFit Football have been friends of One World for many years. They recently were in Ecuador running a CrossFit Football Trainer Course. I got this email from Ben:

"Freddy,

This picture was taken at a frozen/iced coconut stand on the side of the road between Guayaquil and Montanita, Ecuador. We were told this particular stand had the best coconuts in the world. Imagine our surprise when we walked in that the guy chopping coconuts was wearing a One World shirt!"

CrossFit Football ROCKS!

*******************************************************

WORKOUT   5/22/2012

• 5 x 4 back squat

Then....

Complete the following for time:

• 400m run
• 7 burpee box jumps (M:24"/W:20")
• 300m run
• 7 burpee box jumps
• 200m run
• 7 burpee box jumps
• 100m run
• 7 burpee box jumps
• 100m run
• 7 burpee box jumps
• 200m run
• 7 burpee box jumps
• 300m run
• 7 burpee box jumps
• 400m run

********************************************************

Ken Cutrer of CrossFit EST and I continue our weekly battle leading up to the CrossFit Games. Workout #5 was a ten minute "Nate": as many rounds as possible in 10 minutes of 2 muscle-ups/4 handstand push-ups/8 kettlebell swings @ 70#. I barely edged out Ken this week. I got 8 rounds + 4 handstand push-ups. Ken got 8 rounds and 1 muscle-up. Looking back on my video, I would have no repped a few muscle-ups because I missed full extension of the arms at the start of the muscle-up. We'll call this week a wash. Bring on week #6!! 

*********************************************************