Crossfit One World

DON'T TRY THIS AT HOME....YET

It's time again for another flexibility seminar with Coach Kathleen Finnerty. The last seminar Kathleen did at One World was a great success. If you were there please post your review to comments!

The date of the seminar will be 11/8/2008 from 1:30pm to 3:30 pm. Cost will be $45.
Here's the info on the seminar and Kathleen:

Functional Flexibility

Are you chronically stiff and tight?  Does it impede on how and what you train?  Are you injured and not sure howto work with it?

Come learn some flexibility protocols that will help you to prevent injuries and work with the ones you have.  Including:

• Techniques to unwind screaming muscles.
• Methods to improve range of motion.

What you will learn:
Yoga Kravi, developed and created by Kathleen Finnerty, is a flexibility protocol designed for optimal athletic performance, injury prevention and rehabilitation. With a focus on structural alignment and kinetic balance, Yoga Kravi integrates yoga principles with athletic training, producing kinetic alignment, building muscular balance and improving range of motion.

Any and all injuries are welcome, especially disc and spinal injuries.

Kathleen Finnerty is an athletic trainer, specializing in injury prevention and rehabilitation.  Working with professional and college athletes across the bay area, she fuses the best elements of yoga with athletic training to keep any level of athlete healthy and productive.  She is the head fitness instructor for Krav Maga San Francisco, a level 2 CrossFit Trainer, and 1000 hour certified Yoga Instructor.     Kathleen comes from a background of team sports, martial arts and yoga.  She is a life long athlete, playing basketball from the age of five.

I will put a sign up list up for the seminar. This seminar is open to anyone and everyone. It is not a members only seminar. We will limit it to maybe 75 participants or so. If you are not a One World member and wish to attend, email me at freddy@crossfitoneworld.com

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

REST DAY~~~~SKILLS DAY   10/7/2008

Rest....OR....make up a workout you missed....OR....

Practice one-arm dumbbell snatches.

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

Great video of some Russian guy one-arm barbell snatching. All the dumbbell snatch videos on youtube suck. Notice this guy gets full extension and catches in a locked out overhead position. Nice lift. It must be the singlet (also referred to as a "onesie" by my wife) Maybe we will require singlets/onesies to be worn during Jason's Sunday morning Olympic Weightlifting sessions!

FIRST CLASS

Jason's first Olympic Weightlifting session went off without a hitch!

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

WOD   10/6/2008

Complete ten rounds of the following for time:

• Run 200m
• 10 burpees

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

DRAMA!

Hey everyone. A super big apology if you were trying to get onto the website today, or you attempted to email any of us that have an @crossfitoneworld.com email address. The domain name crossfitoneworld.com is registered with yahoo.com under an email address that I rarely check. I didn't realize that I got a new credit card since my old one expired. The account was temporarily suspended, but now its all good! I don't know why half of yesterday's post disappeared either!

BACK IN THE DAY

Hard to believe that once, One World was an empty warehouse. A lot has changed since the day we first go the keys.

A little One World history: We signed the lease for the building on November 23, 2005. We held a class that night on the dusty concrete floors. Initially, we had grand plans of becoming a fighting school, but the fighting just never panned out. One day I was grappling with Mike Prudencio, our BJJ instructor, and he mentions that he trains Crossfit. I had never even heard of Crossfit before! On March 28, 2006, I did my first ever Crossfit workout. It was ugly. I sucked. I was super sore for four days afterwards, but I LOVED IT! Well, two and a half years later we are a premier Crossfit facility. Thanks to all of you who have been around from the beginning, and thanks to all our new members who continue to make One World possible.

We are continueing to try and make One World the best self defense and fitness facility in the Bay Area. We are in negotiations to try and acquire another 3000sf of floor space. Keep your fingers crossed! Thanks for making even the thought of growing to over 8000sf possible.

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

Don't forget that beginning today, Jason Kinser will be coaching an Olympic Weightlifting session on Sunday mornings from 9am to 10am. This session is for members only. The free Workout session is right after from 10am-11am and is open to all folks 15 years or older.

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

WOD   10/5/2008

Complete three rounds for time of :

• Run 800m
• 50 Sumo deadlift hi-pulls (M:75#/W:53#)
• 25 pull-ups

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

MISSING

Roman worked out this morning and changed his clothes in the locker room. He dropped one of his socks. Someone picked up the sock when they were changing. Roman says the sock has sentimental value. He actually had a tear in his eye. Poor guy. I think he is offering a reward. That must be one helluva sock.

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

Late notice: Andres of Crossfit Marin called last night and informed me they are doing another Gymnastic Seminar and workshop on Saturday. Here's the details:

Freddy,

First off, Roger will run a 1.5 hour trainer’s seminar from 3:30pm-5pm with Russell “The Gremlin” Bruel and myself as assistant coaches. I will be running another gymnastics workshop/class from 5:30-8:30pm.  The emphasis here is to actually be in an intense CrossFit adult gymnastics class and while rookies and noobs are welcome, we will try to progress past the basic movements into beginner and intermediate skills. Lastly, we will have our open skill request session from 8:30-9pm.  If there is enough interest, we might even stay later than that.

Here is the pricing schedule for this Session:

                Trainer’s session 3:30-5pm:  $60
                Gymnastics workshop 5:30-8:30pm: $60
                If you sign up for both: $100 > save $20!

The address is:
300 Piedmont Ave, suite 604
San Bruno, CA, 94066

-Andres De la Rosa
Co-Founder, CrossFitMarin
Phone #: 415.260.0043
www.CrossFitMarin.com
Amadraeus@CrossFitMarin.com

Contact Andres directly if you are interested in attending.

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

Please make sure you get a membership card issued from the front desk. One World now require everyone to scan in their membership cards before they attend class. We've made it simple.... You can leave your card in the rolodex file next to the scanner so you don't have to worry about bringing it home and back to the gym all the time. Thanks everyone!

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

WOD   10/4/2008

Max weight overhead squat

1-1-1-1-1

The overhead squat is the best movement you could possibly do to strengthen your mid-line stability. Take it slow, but don't be afraid to push it. Brad will show you the proper way to dump the load if you miss the lift.

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

Overhead squatting and how to dump as demonstrated by Eva T. and Annie Sakamoto. Video from www.crossfit.com

This guy had what you would call a really good day doing max overhead squat!

NEW TATTOO

Silvia Haro showing off her new tattoo which was affectionately called "A Displaced Tramp Stamp." Congrats to Silvia who is marrying her boyfriend Mike Mahaney in January. After six years they are finally tying the knot!

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

Starting this weekend, Jason Kinser will be coaching an Olympic Weightlifting session on Sunday mornings from 9am to 10am. This is a One World members only session, unlike the free training session that occurs at 10am. Jason has completed both his Crossfit Level I Trainer Certification, and the Crossfit Olympic Weightlifting Certification. Jason is a high school teacher and coaches a lacrosse team. Jason has come leaps and bounds from his first Crossfit One World workout! It's great to have him onboard the coaching staff.

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

READ THIS!!!!

I want to add the five bodyweight deadlifts/1 rope climb as many times as you can in 20 minutes to the Wall of Fame workouts. It needs a cool name. I am throwing it out there for you boys and girls to name for me. Keep in mind it has to be three words or less (i.e.- Fight Gone Bad, Death by Burpee, Nasty Girls, etc.) As it stands right now, Schoolboy will have the top score with 24 rounds even. Wow! Post your ideas for the name to comments. I'll start it out with my idea:

"Dead Man Hanging"

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

REST DAY~~~SKILLS DAY   10/3/2008

Rest....OR....make up a workout you missed....OR....

Row 500m for time

We need some new 500m row times for the Wall of Fame board. The board is wiped clean, so any attempt might get you on the top!

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

If Jason can coach his two daughters up the rope, I am sure he can coach you to a bodyweight snatch!

ANGELIC SWEAT

Probably the best sweat angel photo I've seen in awhile. Can you name the body that goes with the angel? Keep the secret for a little while if you were there!

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

The Halloween Party is on!!! 10/31/2008 at 7pm. Costume party.....pot luck food.....bring your own beverages.......no Crossfit Century.......jumper for the kids.......games.....prizes..... Yes!!!!

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

The stretching seminar is back! Kathleen Finnerty of Crossfit KMSF will be the guest instructor on November 8, 2008 from 1:30 to 3:30pm. Save the date!!!! Ask anyone who went to the last seminar and they will tell you that it was awesome! The cost is still under construction, but I will post it as soon as I hash out the details with Kathleen.

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

Crossfit Unlimited is hosting a one day kettlebell seminar on 9/15/2008 from 11:00am to 2:30pm. Space is limited to 20 participants. They have two awesome kettlebell coaches scheduled to share the wealth of knowledge and hands on info. Learning how to apply proper kettlebell technique to training will help in many areas of Crossfit. The cost of the seminar is $65. To reserve a spot, send an email to austin@crossfitunlimited.com.

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

WOD   10/2/2008

"Annie"

Complete 50/40/30/20/10 reps for time of:

• Double unders
• Sit-ups

You may do the sit-ups any way you wish.

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

Speal from Crossfit Park City just opened his new box. Speal is The Real Deal Speal. Visit his site, and check out this lightning fast "Annie": 

FUTURE STUDS

Brazilian Jiu-Jitsu kids takes place every Monday, Wednesday, and Friday from 5:15 to 6:15 pm. Every kid in the class so far has a parent that is Crossfitting!

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

Challenge yourself to get better at the things you most hate to do. Time spent improving your mediocre or poor performance will not only improve those areas, but you will also excel in the areas you are rocking it. Don't like overhead squats and you suck at them? Do more overhead squatting. What do we almost all hate? Running. Challenge yourself to run an extra 800m every day or how about around the block (1.1 miles) before or after your training session. It doesn't take a ton of work to improve your fitness, but it does take a commitment. Are you up for the challenge?

Speaking of running..... I offer three WOD's.... You get to pick!

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

WOD(s)   10/1/2008

#1- Complete 5 rounds for time of:

• Run 400m
• Row 500m

#2- For overall time (including rest time):

• Run 400m
• Rest 3 minutes
• Run 800m
• Rest 4 minutes
• Run 1600m

No one posted a time for this the last time it was up (gym was closed).

#3- Run 5k for time. (Everyone's favorite)

Variety is the spice of life!

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

FASHIONABLE DEADLIFTING

Black and yellow shoes + black pants + black and yellow shirt+ yellow bracelet + black and yellow plates = Huge new deadlift PR! Annie proved out right that if you look good, you will perform better!  :-)

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

I just added Crossfit Centurion to the must see sites list. Ian and Allison Carver recently affiliated. Their daily blog posts are full of tons of great information. Stop by and welcome them to the Crossfit Affiliate family.

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

WOD   9/30/2008

Complete as many rounds as you can in twenty minutes of:

• 5 bodyweight deadlifts
• 1 rope climb

Your coach will get you through the rope climb substitutions.

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

Speaking of deadlifting....how about another PR video! Jason Kinser breaks into the 300# club.