John Hackleman (center), founder of The Pit, and the One World Crew at the Crossfit Trainer Certification on 2/11/2007.
Complete 100 pull-ups for time. The thorn in your side is you must use the opposite grip from the one you normally use when you do pull-ups. You MUST fully extend your arms in the bottom position and the chin MUST go over the bar. 100 jumping pull-ups is an exceptable substitution, but you must use the kipping form.
Russ H. and Mike R., my co-workers and newest members of Crossfit One World, actually confessed to me that they called each other on the telephone and made sure they wore the same outfit. That's cute guys......
Crossfit One World is now accepting charitable contributions to buy everyone's favorite OWMA member, Jason T., a new Krav Maga t-shirt. Please send your donations to the "Jason T. KM T-Shirt Fund" c/o Crossfit One World & One World Martial Arts... Come on people, do your good deed for the day and send me....oops, I mean send Jason money!!!
Schedule note: All 6:15 PM group session times have been changed to 6:00 PM.
Complete as many rounds as you can in twenty minutes of:
King Kong Chong demonstrates that ohhh soooo comfortable finish to the WOD: Curling up in the fetal position while you contemplate a date with Pukie... He looks so peaceful. WOD 2/19 was definately an ass-kicker!!
Complete the following:
Tabata sumo deadlift high pull (M: 45#/W:25#)
Rest one minute
Rest one minute
Rest one minute
A Tabata is eight rounds of 20 seconds work/10 seconds rest. Your score for each exercise is the lowest number of reps you do in any of the eight rounds. Add the score of each exercise to to get your total.
Russ H. working through the warm-up before WOD 2/15/2007. It was Russ' second session.... and he already got intimate with Pukie!!!
SATURDAY MORNING DETENTION 2/17/2007
Complete an 800m walk for time carrying a barbell with the prescribed weight on your shoulders. (M:135#/W:95#) Obviously, lower the weight if needed. The load should be carried on your shoulders behind your neck (squat position). Don't forget that the load should be light enough that you can get it off and on your shoulders unassisted (for when you need to put it down to rest). I guess you can roll it back to the gym if it gets too heavy!!! Post your load and time to comments.
There is just something about doing a WOD with a group of people that makes for good times no matter how miserable you may feel during the workout. Misery loves company.... I have always said that training during a group session is fun, but I think Crossfit One World's newest certified instructors, Zvi and Brad, have taken it to a whole new level.
Jolie's First WOD. (Don't blame me, I am just postin' it for her!)
The One World challenge: The bars are six feet apart. Swing and launch to the other bar... but you have to clap your hands in midair before grabbing the bar. Zach from Crossfit Santa Cruz demonstrating that a man really can fly.
LET'S GET THE HEARTRATE UP FOR VALENTINE'S DAY!!
Complete seven rounds for time of:
7 squat cleans (M:95#/W:65#)
100m farmer's walk (M:45#/W:25#)
Full squat in the catch position of the clean!! A 200m jog/sprint= jog 100m and sprint 100m..
Me with Nicole and Eva at One World..... A picture with two out of the three nasty girls works for me!!! For a second there, I thought I died and went to heaven.... Seriously, very cool young ladies and incredible athletes!!!
The certification hosted at One World this weekend was a huge success. Congratulations to Zvi, Brad, James, Jolie, and Mike P. for completing their Level One certification. Crossfit One World now has six certified trainers on staff. An expanded schedule is in the works! A very special thanks to One World Crossfitter Lara K. for the hard work she did helping out all weekend.
Z-Dawg, the master of reverse engineering any WOD to try and make it easier, working on the bathroom construction.
Run 5k for time (3.3 miles)
No Saturday Morning Detention today due to Crossfit One World hosting the Crossfit Trainer Certification this weekend. Pictures of the cert are sure to follow!! On a serious note, I really would love for some of you to post a 5k time to Comments. Just curious to see what your times will be.
Czar V. and Larry E. working the heavy bag during Fit to Fight.
Complete a Tabata Workout of each of the following exercises:
Complete the Tabata for each exercise before moving on to the next Tabata. A Tabata is 20 seconds of work and 10 seconds of rest... 8 times. There is no rest between execises. Count your reps during each 20 second interval. The score for each exercise is the lowest number of reps you get during any interval for each exercise. Add the score for each exercise to get your total score.
Hey boys and girls.. Feeling a bit lazy???? Want to get out of giving your significant other a massage???? Crossfit is for you!!! ACB and Stefaroni show off their battle wounds after 7 minutes of knees to elbows. Wash all that chalk off and they don't look so bad. (Sorry, I know the picture is a bit blurry, but I love it!)
Perform 75 deadlifts (M:95#/W:65#). Break it up as necessary, but you may only rest 15 seconds between sets. Your score is the the lowest number of reps you do in any one set. The higher the score the better. This is not a timed WOD, so slow your reps down and concentrate on good form. Control the weight up and down.
Upon completion of the deadlifts, rest for 5 minutes and then..... perform a tabata row for total calories burned.
Post your deadlift score and total calories burned to Comments.
What is a tabata row? Row for 20 seconds/rest for 10 seconds... 8 times..
The rope climb, as demonstrated by James B., and the variation of the rope climb, as demonstrated by Stefaroni. As the pictures indicate, performing the rope climb is WAY more fun then doing the variation. Where's the smile Stefaroni?!?!?
"Going up??? The thirteen floor... housewares, electronics, and bathrooms for puking..."
Perform the following for time:
13 rope climbs (15')
Rest 5 minutes after WOD and then...
Bench press 1/1/1/1/1/1/1
As Stefaroni proves, anyone can do the rope climb substitution. There are many substitutions for this WOD. Email me or text me for info. (510-209-8990)
Crossfit is for everyone!! Dan, Dan, Dan Da' Man (lets just say he's over 40) and 12 gauge (12 years old) blasting through WOD 2/1/2007 at 5:15 AM!!!! Check out their faces... old(er) or young, Crossfit is hard work no matter what kind of shape you are in. What is your excuse for not training today?!?!?
Complete as many rounds as you can in 25 minutes of:
20 jump taps (9" target)
20 knees to elbows
Rest 3 minutes and row 2000m for time.
What is a 9" jump tap? While standing flat footed, suspend a target 9" above your highest reach. Jump up and tap the target 20 times.