Crossfit One World instructor, Lara K., and Joe D. pullin' and thrustin' during their twisted threesome with Fran on 6/25/2007. A ton of people got new personal records today. Some of you shaved as much as two minutes off your old times... AWESOME!!!! We are all getting fit together!!!
Complete as many rounds as you can in 20 minutes of:
The Friday morning end of shift routine. On my way back to the station, I grab a cup of coffee and a couple of glazed donuts before I stop by One World for a few minutes so I can catch Jolie coaching "Jolie's Friday Funhouse" at 6:30 AM. Is eating donuts in front of people in the middle of their Crossfit workout considered police brutality????
"Jolie's Friday Funhouse" 6/22/2007
Complete 21/18/15/12/9 reps for time of:
Overhead squat (75#)
Jolie asked me if I thought the weight was too heavy or the reps too much. I figure one rep per pound...nice!
Sharpies and nine blank 4 X 4 posts... Tag up the posts, and I won't even press charges! Everyone feel free to leave a little bit of yourself at One World for others to check out.... The sharpies are hanging on the posts. Ten colors to chose from. Who is the funniest? Who is the most artistic? (Not me for sure...) Who has the most inspirational message? Who gets a picture of their tag on the site?? We shall see!
The only rule... no WOD times or scores! As trainers, our job is to help you always improve, so why bother posting a result I know you will one day exceed?
A big congrats to Crossfit One World member Mike R. just assigned to the detective bureau. I guess he'll need a little more on the job training since he didn't "detect" the price tag he left on his tie the first day of his new assignment.
Staging for Linda, aka "The Three Bars of Death." I encourage some of you stronger and more experienced Crossfitters to come in and have a whirl with this lady. She will mess you up!
LINDA: 10/9/8/7/6/5/4/3/2/1 reps for time of: 1.5 X body weight deadlift / body weight bench press / .75 body weight clean
Complete this WOD in groups of four. There are four stations: 10 burpees, 10 sumo deadlift high pulls (kettlebell), 10 dumbbell thrusters, and rest. One round consists of each person going through each station. The team cannot rotate stations until everyone has completed their movement. Each team will complete five rounds. That's only 50 reps of each exercise!!! No problem, right???
In case you haven't met her.... Our reception desk addition Tone Gentry. Tone is greeting peeps at the door and making sure all membership and what not is up to date. Make sure you introduce yourself and welcome the newest member of our One World family.
Another Crossfit goal checked off my list! Me with the Nasty Girls (Annie, Eva, and Nicole) at the Vancouver Certification. It was like I had died and gone to heaven!
"The Crossfit Total"
1 rep max weight squat
1 rep max weight shoulder press (No using the legs!)
1 rep max weight deadlift
You get three attempts at each lift. The score is the total of your best lift of each exercise.
So what is the purpose of the Crossfit Total? Simply put, I can take your total and divide it by 875. The number I get is the percentage weight that you should do for a prescribed weight workout. For example: John Doe has a Crossfit Total of 675. 675/875= .77 Steve would do 77% of the prescribed weight for the workout. The prescribed weight for any workout is ideally the perfect weight for a 175# fit male to get a good workout. For example: Fran is rx'd at 95# thrusters. John Doe would use 77% of 95# (73#). The formula really works. I have an 890 Crossfit Total (890/875=1.01 or 101%), and I usually find that the prescribed weight is perfect for me. As I get stronger, I will need to step up the weights in my rx'd workouts.
Vancouver Trainer Certification. Crossfit Vancouver was the host for the trainer certification this weekend. This was my third certification seminar. Great facility.. great trainers...great athletes. Every cert I attend I learn something new about Crossfit and myself...I have such a long way to go as a trainer!!
I got training tips from Angela Hart this weekend (the girl in the orange shirt on my left). Angela is a a C2 rower trainer. Awesome stuff!!! This WOD is compliments of Angela....
Z-dog giving the 6 PM class a band assisted pull-up demo. Good thing everyone signed a waiver before they started training....
Jolie's Friday Funhouse compliments of Crossfit Santa Cruz....
Complete seven rounds of the following:
Perform a deadlift to a hang squat clean to a push press to a back squat to a push jerk. Complete the cycle seven times for one round. Perform seven rounds. Try to add weight for each round. You will definately want to start light on this one. There is no prescribed weight, and the workout is not timed.
The bottom of the gray box is ten feet. Nat and Wayne showing the difference between "vertically challenged" and "totally tall"..... So who does more work during the wall ball? Nat has a shorter squat but a long throw. Wayne has a shorter throw, but its a long way down during his squat.....
Our boy Joshua C. showing off his battle scars from tackling a parolee-at-large after a foot pursuit. The suspect had a 30 yard jump on Josh, but Josh caught him no problem and tackled him with such force that they broke through the fence the guy was trying to climb over. Josh says Crossfit helped him with his explosive speed and stamina throughout the ordeal. I guess we will have to work on the landing on your face after the tackle part....
Saturday Morning Detention:
"Annie Are You Okay" (modified)
Complete 15/12/9 reps of:
Box Jump (M:24"/W:18")
Med ball clean (M:20#/W:16#)
Dumbbell thruster (M:35#/W:25#)
Wall ball (M:20#/W:12#)
"The Crossfit Total"
One max rep squat
One max rep shoulder press
One max rep deadlift
We'll do three attempts of each lift and score the best lift of each exercise.
Sign-up now for the Crossfit Games. This is going to be a great event and should be tons of fun. The games are for everyone, no matter what your athletic level or Crossfit experience. We should get a huge group together and try to win the Affiliate Cup! Contact me if you're interested. (Click on the photo to get a full few of the flyer.)
"Jolie's Friday Funhouse"
Complete five rounds of:
Max reps pull-ups
Max reps dips
Muscle-ups, here we come! No clock for this WOD. Max reps means all the reps you get from the time you grab the bar/rings until the time you let go. Rest as needed between sets.