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Somebody tell Robert that it is 97 degrees outside and he is wearing a beanie and sweatpants... I think Death by Burpee made him a little delirious. At least he is staying hydrated!
WOD 8/31/2007
"Power" Elizabeth
Complete 21/15/9 reps of:
JUST SO EVERYONE KNOWS: WE WILL BE CLOSED LABOR DAY (There will be a WOD posted that you will be able to do at home.)
The 4X4 pull-up bar post at the roll-up door....reaching it signals the end of any distance run at One World. Sometimes there is no better feeling than reaching that pole, especially when it is at the end of 400m of walking lunge steps.
WOD 8/30/2007
Start a running clock. At the beginning of the first minute, do one pull-up. At the beginning of the second minute do two pull-ups. At the beginning of the third minute, do three pull-ups. Continue until you cannot complete the necessary amount of pull-ups within the minute. Post your results to comments.
You may substitute band assisted pull-ups 1 for 1. If you are doing box jump pull-ups, you must complete 2 for 1.
Joe D. (seated) and Coach Brad. Joe continues his Zone Diet fueled meteoric rise to being Top One World Athlete. Today he crushed his own PR for Death by Burpee and set a new gym record: 239 burpees in 20 minutes.
Unfortunately.....fame is short lived and Joe cannot sit on his throne again without more hard work:
60 minutes after Joe's amazing athletic display, up and coming One World Jiujitsu stud, Kyle, (I think he's only 16 years-old) hit 240 burpees with 25 seconds to spare. His wrist was trashed and he could not set an unattainable mark. Congrats to Kyle, the current One World Death by Burpee Champ.
Hey Joe, what's two more burpees???
Death by Burpee... a workout so crazy I only post it every 3 or 4 months. Good Times!! A few pictures from the day:
4pm folks ready to get some and get some more...
Maybe they got too much!
Jenny and Audrey all smiles after they each went over the goal that I set for them. These girls are making killer progress every day!
Nadia's second WOD ever was Death by Burpee. Results: 200 reps!!! I think this girl could put us over the top at the next Crossfit Games..... We shall see!
A few kudos for some others whose pictures didn't come out so good: First Death by Burpee and best morning performer: Jason with 208 reps. Youngest athlete: 15 year old Josh hit 190 burpees. A whole bunch of you hit new PR's. Huge kudos to everyone for all their hard work today, especially you folks that worked out in the heat of the afternoon. Keep up the hard work everyone!
This WOD presents the perfect reason why you should be using the COMMENTS section to track your progress. For those of you who posted your results last time, you can easily go to the archives and check on your progress. Just click on COMMENTS and type in your name and your WOD results. Why buy a workout journal when this site is free???? You can also comment on the WOD, the gym, your trainers, your own random thoughts....anything. Crossfit One World is about community and how we support and care for each other.
READY, STEADY, GO!
WOD 8/29/2007
As posted on www.crossfit.com on 8/28/2007:
Complete a 400m walking lunge step. Proper lunge step is hands on the hips, chest upright, front foot flat on each step, and rear knee lightly touching the ground on every step.
At first glance, this may seem like a piece of cake. BEWARE!!! This WOD took Jolie over 20 minutes to complete. If you are wondering why her demo of the lunge step is a little slow today, now you know why. Check the www.crossfit.com comments to see how your results compare to athletes from all over the world.
Also: if you have some knee pads, wear them!
From left to right: a wooden dowel, 45#, 65#, 75#, 95#, 135#. A good warm-up sequence to a high rep clean workout with 135#. Do 10 to 15 reps with a dowel, 10 to 15 with 45#, 10 with 65#, 8 with 75#, etc. As the weight gets heavier, your warm-up reps get lower. Before you start the workout, you should always do several reps with the weight you are going to use during the workout. Warming up properly will help you prevent injury and increase your workout performance.
And by the way.... It's about that time again:
WOD 8/28/2007 (Compare to POST 5/30/2007)
"Death By Burpee"
Complete as many reps as you can in 20 minutes of:
That's it... one exercise... no problem! The last time we did this workout, seven One World athletes got over 200 burpees, including school record holder, Jolie, with an amazing 233 burpees. This is gonna be a blast...READY,STEADY, GO!
Nathaniel is determined to row 1000m before the rest of the kids get in for the Crossfit kids session. Our kids train Crossfit on Tuesdays and Thursdays at 5:15 PM.
Determination. How much do you have? I have seen lesser gifted athletes best superior athletes on sheer will power alone. Determination can carry you through the WOD. It can carry you through a goal (your diet for instance). Hell, determination gets you through life!
Let's see what you got.... READY, STEADY, GO!!!!
WOD 8/27/2007
Something a little different....
Complete five rounds for time of:
A continuation from yesterday..... view the video of the the WOD.
WOD 8/25/2007
"The Broomstick Mile"
Using a wooden dowel for the lifts, complete the following for time:
Jolie (middle), Eva T. (back) and Annie (back). Jolie and the two Crossfit superstars from Santa Cruz filmed a WOD soon to be posted on www.crossfit.com. A huge congrats to Jolie who has been selected to travel with the Crossfit HQ team to certain certifications as a performing female athlete.
WOD 8/24/2007
As posted today on www.crossfit.com ........
Complete five rounds for time of:
Video of handstand push-up variations:
http://crossfitoneworld.typepad.com/CrossFit_HSPUVariations.wmv
If for some reason the link doesn't work, visit the Crossfit Exercises section and click on the video entitled Handstand Push-up Variations
I recently posted this picture of Jeff M., but I am posting it again because he was just promoted to sergeant! Since he was on a task force, he has to start wearing a uniform again.... bummer!
WOD 8/23/2007
Complete 5 rounds for time of:
No question that Chris S. was keeping the bar close to his body this morning during his sumo deadlift high pulls. No one bled until one of the evening sessions....
WOD 8/22/2007 (Compare to WOD 1/27/2007)
"Push-ups For Time...With A Twist"
Complete 150 (100 for women) push-ups in as fast a time as possible... the challenge? Everytime you rest longer than two seconds between repetitions, you must run 400m (200m if you can only do ten or less push-ups at one time). Your push-ups must be in a fully planked position (aka keep your butt down). If needed, the push-ups can be done on your knees. You are trying to max rep everytime!!!
There are a few rules: #1- You must touch your nose and chest on the ground every repetition. #2- The repetition should conclude with the arms fully locked out. #3- No doing the "Z-doggy version." He paused every five reps and counted to two.
It was an honor for me to train with this great group of athletes. This was my fourth certification, and I still learn something new everytime I go. I hope to be good enough to get my Level III someday! How about those lime green shirts us trainers had to wear!!! I was bummed because I brought about 10 pair of shoes with me and had nothing that matched lime green. I have issues.
WOD 8/21/2007
For the hardcore: 21/18/15/12/9/6/3 reps of:
For the slightly less crazy do 21/15/9
Cool video of Brenden G. of Crossfit Santa Cruz doing this WOD: http://media.crossfit.com/cf-video/CrossFit_BrendanSDHP-PJWOD.wmv
