CrossFit One World

MY NORCAL 40'S REVIEW

I'd like to thank everyone who came out and supported One World. You rock!!! I posted a few pictures. Sorry I didn't get a picture of Jessielyn, Lil Joe, and Cristelle.....
Plus, I gotta give some props to my sponsors at ProAnox: Last year, I couldn't even drive home from the NorCal 40. I was wrecked. It actually jacked my training up for a few weeks. This year, I prepared better and I've been popping those magic ProAnox Extreme pills for a few months. I feel great! Taking tomorrow off from training, but right back into the mix on Tuesday.

My day:

I finished in 8th place. Funny how the one workout I thought would knock me out of the competition turned out not to be as bad as I thought......

I started with the floater max reps rope climbs in four minutes at 8:15 am. I finished with 12 climbs. This put me in a tie for second place. (The four floater workouts were combined at a 25% value to equal one score for all four workouts.)

At 9:00 am, I did the 1.1 mile run with a 20# vest. I sucked..... 38th place. 38th came back to haunt me later.

At 9:20 am, I did the floater max effort bench press in four minutes. I hit 340# for a first place finish. 

At 11:15 am, I did the 30 squat snatches @ 125# for time. I was dreading this workout. My squat snatch is so fucking ugly. I was hoping to finish 25 reps in the allotted ten minutes. I ended up finishing all 30 in 9:29 for an 11th place finish. I was pretty stoked!!!

At 11:45 am, I did the floater 250m row x 3 workout. I pulled some solid row times, but the fact of the matter is that all the guys who were over 6' killed this workout. Damn you tall people!!! I finished 21st.

At 1:00 pm, I did the floater burpee/wall jump workout. I finished 32 reps in 4 minutes. It was good enough for a 4th place tie.

My last workout was at 2:15 pm. The workout was as many rounds as possible in 7 minutes of 7 chest to bar pull-ups/10 40# dumbbell push presses/10 53# kettlebell swings. I finished 5 rounds + 3 KB swings for a first place finish.

The top five guys that reached the final TOTALLY deserved to be there. I was honored to compete against everyone at the event.

In the end, the run really killed me. How am I going to fix it? I'm not. What's the point? I'm trying to make the CrossFit Games. I need to be one of the top 20 45-49 year old competitors in the world. I'm pretty sure a 1.1 mile 20# weighted vest run is not going to come up in the Open Qualifier. More than likely, the Open is going to be more like the pull-up/push press/KB swing workout. I love the NorCal 40 because it is near the Open, and I get a chance to see where I am at with my training. I am right on track!

BTW- I CRUSHED SOME BEERS AFTER I GOT KNOCKED OUT OF THE EVENT!!!

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WORKOUT   1/30/2012

• Find a 3 rep max shoulder press

Then.......

As many rounds as possible in 12 minutes of:

• 5 shoulder presses @ 75% of 3 rep max
• 10 toes to bar
• 30 double unders

POWER HOUR  1/30/2012

• Shoulder Press  5/3/3/1/1/1
• 3 x max pull-ups
• 100 Abmat sit-ups for time

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NEW TOYS!!!

 

 

I scored today! A co-worker at the PD was selling a prowler....hardly used. ENJOY!!!

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I really appreciate all the support everyone is giving for the NorCal 40's competition tomorrow. I'm a little overwhelmed that so many of you are gonna hang out and watch. I'll also admit, I'm a little bummed that now I have to work extra hard not to let you down.....lol.

I like the workouts so far. I should do okay. Visit norcal40s.com for the info on all the workouts. It will be a great time. I've been eleven days beer free so whatever happens, let's go throw down a few Racer 5's after the event. (Racer 5 is my new FAVORITE beer.)

 

 

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WORKOUT   1/29/2012

Sunday is Coach Cheryl's Choice! Have fun!!!

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STAND TALL YOUNG MAN

I had my camera set in sport mode, and caught about 30 continuous shots of Stegen doing bar facing burpees near the end of the workout. In 30 shots (about three burpees), Stegen remained bent over the entire time!

 

 

 

 

 

 

 

 

I am not picking on Stegen (he got a big laugh about it afterward). Stegen does what many of us do when we reach that point of exhaustion. The mind overrides the body. In Stegen's case, mentally he felt it was easier to continue moving without standing up. In reality, he was bent over and compressing his lung cavity, thus, he was unable to take in full deep breaths. It felt easier, but in reality it was harder.

This is the beauty and the beast of of high intensity training. If you can maintain your brain and thus, maintain the integrity of your movement, the results are amazing. If you lose it, and let your mind run your body mechanics, you don't get the same results, and you risk the possibility of injury. Sometimes you have to slow down and get a grip in order to do better.

Just a little food for thought the next time a workout is getting the best of you.

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MAKE-UP DAY   1/28/2012

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

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GOOD STUFF

 

On Thursday, Chyna and I got a chance to get down to the ProAnox headquarters in downtown Los Gatos. We spent some time with the CEO and staff. I’m really happy about the relationship One World has with ProAnox.

Within a few weeks, ProAnox will have a full line of every supplement you will need as a person interested in enhanced strength and conditioning. I am super excited that we will be selling all these items at One World. You won’t have to walk around GNC or Vitamin Shoppe wondering what supplements are best for you. All the items should be available at One World in a few weeks.

Chyna and I have been using the ProAnox Extreme (now called Genesis) for a few months now. We are both very happy with the results. Most of you know how much work Chyna puts in at the gym. Since the end of the Regional Qualifier last year, she has been putting in close to 3 hours of work a day for 6 days a week. I’ve been chasing her in training hours at about 1.5 hours a day 5-6 days a week.  We both train hard. On top of my training, I work full time at the cop gig.

I am not gonna tell you that I take ProAnox and I don’t get sore. Shit, Chyna and I are both sore in some way pretty much all the time. I will tell you that we both are humming right now. Our training is right on track with our goal of making it to the CrossFit Games. We feel good and sleep good. I feel better than I felt last year and I’m another year older. (Chyna doesn’t have to worry about the age thing yet...lol.) Recovery is better, and the best part is I was able to cut wayyyy back on the amount of NSAID’s I was taking. I only pop a few Alleve now on a really stressful knee day. I really believe in ProAnox Extreme. An added plus...it has the science to back it up.

http://www.proanox.com/Science/

I will be frank with you. One World is a ProAnox distributor, so yes, we make a small amount of money if you buy the product. BUT.... I won’t be blowing ProAnox up in your face every day. The only reason I allow ProAnox in the gym is the fact that Chyna and I know it works. Every now and then I will update you on how we feel and I will probably start recommending it to a few of you in person.

If you are serious about your training and you want to feel better AND perform better, I have a limited number of discount coupons to start you off on ProAnox. Serious inquiries only! Hit me up at the gym if you are interested.

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WORKOUT   1/27/2012

Complete 15/12/9/6/3 reps for time of:

• Power snatch (M:95#/W:65#)
• Handstand push-ups

POWER HOUR   1/27/2012

• 1 power snatch every 30 seconds for 10 minutes (as heavy as possible)
• 5 x 3 shoulder press

AS A POLICE OFFICER, SHOULD I REPORT THE CRIME?

This is such a steal that I am pretty sure Chris committed a crime! Chris regularly likes to visit Ross to get good deals on basketball shoes. You can get the same shoes sold at Footlocker in the past for way cheap. Last week, Chris happened to wander into the Ross at Bayfair Mall in San Leandro, not the Ross he normally shops. Imagine his surprise when he saw multiple pairs of Adistar weightlifting shoes being sold for $18 a pair!!! WTF!?!?!? Adistars were $200 brand new. That's crazy! Chris bought a size 11.5. He wasn't sure what other sizes were available. $18 Adistars might be worth the short drive to Bayfair Mall.....

Don't worry Chris, I won't rat you out.....

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The NorCal 40's workouts have been announced. Kill me now.....haha.

Workout #1- 1 mile run with 20# weight vest

Workout #2- 30 squat snatches @ 125# for time. Any missed rep is a 20 double under penalty beofre continuing. 10 minute cap.

Wokout #3-  As many rounds as possible in 7 minutes of 7 chest to bar pull-ups, 10 dumbbell push presses @ 40#, 10 kettlebell swings at 40#.

There are also 4 "floater workouts" that you have to complete and then the final workout for the top athletes.

If there was any movement I would pay money not to do, it would be squat snatches. If you want to feel true pain, watch me squat snatch this weekend. It really is that bad....haha. I'll still manage to have a great time.

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WORKOUT   1/26/2012

Complete 5 rounds for time of:

• 4 muscle-ups
• 15 wallballs (M:20#/W:14#)
• 25 Abmats sit-ups
• 200m run with medball

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THE NORCAL 40's

 

If you don't have plans this weekend swing out to the NorCal 40's CrossFit competition on Sunday. The competition is hosted by TJ's Gym. I competed last year and had a really great time. This year, TJ has moved the event to the Craneway Pavilion in Richmond, CA. Reebok and ProAnox are on board as sponsors. This is the only CrossFit cometition I am doing other than the CrossFit Games. It was that good!

There are 70 men and 30 women signed up for the event. Last year I won, but this year it's huge, and the competition in the 40+ age category is definitely getting tougher. Regardless of the outcome, I know it's going to be a great event. Hope to see some of you there =)

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The new kilogram bumpers finally arrived for the Oly lifting area. There is now a full kilo set of plates at each platform, including the jerk box platform. 

RESPECT THE OLY PLATFORM AREA!!!

• Do not remove the kilo plates from the platform area.
• Do not do CrossFit workouts in the Oly platform area.
• Do not bench press on the platforms.
• Do not put the Oly bars on a rack or the jerk boxes. (I will kill you.)

Brad and I will be making the plate holders next week. They'll look similar to this:

Instructions for the weight holder and jerk boxes can be found in the free Performance Menu articles via Catalyst Athletics. Thanks Greg!!!

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WORKOUT   1/25/2012

This workout is 5 sets that you must complete within 30 minutes (after your warm-up). You can rest as long as needed between sets. When performing a set, once you place your hands on the bar, you may not remove them until the set is completed. You may not turn any transitions between movements into another movement not listed in the workout (for example the last deadlift transition to the first hang power clean may not be a power clean from the floor). If you fail a set, you may attempt the set again at the same weight, or adjust the weight and do the set again. Record weight used for each completed set.

Set #1- 

• 5 deadlifts
• 5 hang power cleans
• 5 front squats
• 5 shoulder to overhead

Set #2 is 4 reps of each movement.

Set #3 is 3 reps of each movement.

Set #4 is 2 reps of each movement.

Set 5 is 1 rep of each movement.

ENJOY!!!

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This is a really long post. If you made it this far, you might as well watch this video that was posted up on Chyna's Facebook wall. Asians are the majority in California now so maybe you know someone like this. I know it had Chyna rolling on the ground laughing.....

CHALK WHORE!!!!

Shane got busted this morning. Everyone who walked by his workout area said the same thing: "Oh man....Brad's gonna be pissed!" 

The History: Brad is the guy who vacuums and mops the floors all week. Trust me when I tell you that you all are very spoiled when it comes to working out in a clean gym. I've been to some dirty ass CrossFit gyms in my day. It's nice to lay down on the floor and not get up with dirt and grime all over yourself.

Cleaning chalk hand prints off the rubber is a bitch. You have to scrub it first with a stiff brush, and then mop it. In the past, besides hand prints, there have been footprints and a chalk outline of body. Before Brad figured out the stiff brush method, It took several moppings until the chalk would come out of the rubber mats. That dead body was there forever!! We don't care if you use chalk and then you put some hand prints on the floor. Just keep your chalk under control. A couple of chalk facts.

We don't care if you use chalk and leave some hand prints on the floor. Just keep your chalk use in check!

Here are some chalk facts:

• More chalk does not make you stronger or faster.
• Too much chalk is a sure fire way to tear your hands if you have a huge kipping pull-up or butterfly pull-up.
• Chalk should not be used when doing wallballs.
• You are not LeBron James. Pat off that excess chalk in the chalk bucket before you pull your hands out.
• Unless you have excessively sweaty hands, you should chalk only once or twice a workout. Anything more is just you finding an excuse to rest.

By the way, don't blame Shane for excessive chalk. He's law enforcement. All that excess chalk reminds him of a powdered donut. HAHA!

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MAKE-UP DAY   1/24/2012

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

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It should be called "The Chalk Toss-off"

A LOT CAN HAPPEN IN A FEW YEARS

I was surfing through the archives and came across a post from 1/22/2009. Exactly 3 years ago, I introduced all of you to Alex. 3 years later he's one of the top athletes at One World and he (along with Chyna, Atsushi, and Stroud) has a really good shot at making it to regionals this year. My post was entitled "Monster." I can predict the future.....

"I hope all of you have had the pleasure of meeting Alex. This guy just walks into the the gym and starts killing the workouts...sometimes two a day. Amazing! Chong and I were coaching him on his deadlift last week. Unfortunately, we were so focused on his lumbar curve (which still needs a little work) that we ended up totally missing a minor flaw in his set-up. Can you name it? It's great to have you on board Alex!"

Alex recently hit a 500# deadlift proving that a little rounding of the back is not always a bad thing. Everybody is different. 

(Note: I use Typepad as my blogging platform. Typepad now has a function that allows me to insert text into photos. This should make for some funny posts in the future!)

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WORKOUT   1/23/2012

Start a running clock. In the first minute, do 1 pull-up, 1 push-up, 1 air squat. Each following minute, add one rep to each movement. Continue until you do not complete the required reps for the minute. If you tap out, rest 1 minute then do 3 reps of each movement per minute until everyone in the session taps out. 

POWER HOUR   1/23/2012

• 4 x 5 back squat
• 4 x 5 bench press
• 1 attempt max pull-ups

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RESPECT WHEN RESPECT IS DESERVED

I'm a born and raised Oakland Raider fan. My father was a Raider season ticket holder and I went to my first Raider game when my mother was pregnant with me. The fans were awesome back in the day. Going to Raider games was a highlight of my youth. Too bad the thug element came to Oakland when the Raiders moved back from LA. I'd still be going to the games if it was like the old days.

As a Raider fan, your best day is when the 49ers do bad. (This doesn't always work out well when your girlfriend is a diehard 49ers fan.) It's such a weird Bay Area thing. You either love the Raiders or you love the 49ers. There is no in between. Has anyone ever seen a car with 49ers and Raiders bumper stickers?

I am a Raiders fan through and through, but I am even more of a professional football fan. I think it is the greatest professional sport on the planet with the most amazing athletes on the planet. That being said, I can't help but be amazed at what the 49ers have accomplished this season. The last two minutes of the game last week was some of the most exciting football I've ever seen. I am actually pulling for the 49ers to win this weekend. Did I just say that?!?!?!

Don't know what will happen, but here's a vid for all you 49ers fans to get fired up about.....

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WORKOUT   1/22/2012

Sunday is Coach Cheryl's Choice!

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MAGIC AND HARD WORK

Many of you may not know that One Worlder, Ryan Adler, was a professional magician in Las Vegas for two years. He wowed us one night at dinner with a bunch of "how the hell did he do that" card tricks. Ryan (aka Radler) has agreed to let me post some videos of him performing magic at the gym. Ryan still does magic professionally and wants to do a magic show at One World. All proceeds will go to charity. I'll keep you posted, but for now, enjoy the teaser videos.

Radler showed off his magic skills. Here is Alex showing some hard work. I caught Alex' third attempt at 5 x max chest to bar pull-ups. He got 17 on the attempt prior. A video camera is always a good motivator. Great work Alex!

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WORKOUT   1/21/2012

• 3/3/3 Deadlift

Then....

Complete as many rounds as possible in 12 minutes of:

• 10 deadifts (M:225#/W:155#)
• 10 bar facing burpees
• 100m run

Chyna and I programmed all the workouts for the 2012 SicFit Winter Open. This is a video that we did for the bar facing burpee standards.