Crossfit One World

ONE MORE TO THE PUKIE HALL OF FAME

I think every one of my co-workers that has come to One World has made out with Pukie. ...

My partner at work, Sean "Big M, Lil' ace" Mace, gets a date with Pukie during his first Crossfit experience. Sean was once a competitive bodybuilder and personal trainer while he was in the Air Force. A wife, a couple kids, and a busy schedule got him a little out of shape. I ran him through a Crossfit workout to put a fire under his ass and wake up the beast that is sleeping within..... It's up to you now Sean!

WOD   10/1/2007

Compliments of www.crossfit.com:

Complete three rounds for time of: 

• 35 double unders
• 25 thrusters (M:95#/W:65#)
• 15 pull-ups

Have you met the man behind Sunday's madness? A clip of Austin hitting a 135# snatch:

AMAZING ONE AND ALL!!!!!!

• 

The One World Fight Gone Bad Team 2007. What an awesome day!!! More pictures to follow.

Big thanks to the following folks:

• All of you who came out to cheer on the athletes and support a great cause. Crossfit One World raised over $6000!
• The amazing athletes of One World who fought the good fight and kicked ass today. So many kew PR's. I can't even begin to express what a joy it is to work with each and every one of you. You truely are a great bunch of folks.
• Lara Kellogg for setting up the awesome pot luck. So much food! Her new title: One World Event Coordinator.
• Brad and Zvi... men's bathroom construction... sweet!
• Mr. Kebobs- Huge food donation.... Yummy!
• Island Pacific and Sgt. Quindoy of Union City PD- Food donation. I don't even know how many of those pork skewers I ate.....delicious!
• Dan Schmieding who came all the way from Crossfit Sonoma County to do Fight Gone Bad with us.

Fantastic day!!!! Our next big event is the Crossfit Games on July 5 & 6, 2008. One World is going to rock the games!

AUSTIN'S SUNDAY SCHOOL 9/30/2007

Using the following 9 movements, complete as many reps as you can in 20 minutes of:

• Push-up
• Squat
• Pull-up
• Back extensions
• Push press- (M:65#/W:45#)
• Abmat sit-ups
• Double unders
• Dips
• Deadlifts  (M:105# and 75#)

You may pick an execise you want, just bust out the reps!

ARE YOU READY TO RUMBLE!!!

Finally, the Fight Gone Bad fundraiser is upon us. There will be no Saturday Morning Detention at 8 AM. The FGB event starts at 3 PM. The schedule is as follows:

• 3:00 - 3:30  WOD demo
• 3:30 to 4:00  Class D, C and B
• 4:00 or so... Class A
• 4:30  Food and Fun!!

Classes are defined as follows:

1. Class A: Standard Men = 75 lb PP and High Pull, 20lb Wall Ball and 20in Box
2. Class B: Modified Men/Standard Women = 55 lb PP and High Pull, 14lb Wall Ball and 20in Box
3. Class C: Intermediate = 35 lb PP and High Pull, 8lb Wall Ball and 20in Box (step ups are okay)
4. Class D: Beginner, First Timers & Kids = 15lb PP and High Pull, 4lb Wall Ball (can be lowered 2in from standard height) and 10in Box

So you don't feel cheated on no picture today.... Check out 40-year-old Chris' first attempt in his quest to be the fastest rowing firefighter at One World. Currently two younger firefighters are ahead of him: Justin at 1:23 and Brian at 1:25. Stay tuned as we post Chris' progress!!!!

SAY HELLO TO MY LITTLE FRIEND

Joe D. and his new best buddy, the 20# vest. Joe has been hitting all his workouts while wearing the 20# vest. Awesome! If you think about it, when he wears the vest he is working out at his pre-Zone bodyweight. Wanna get a feel for carying around 20 extra pounds? Go the the grocery store, pick up twenty packs of ground beef, and then carry it around while you grocery shop....

FIGHT GONE BAD INFO:

There will be no Saturday Morning Detention since we are having the FGB event Saturday afternon.

The event is this Saturday and starts at 3 pm. At 3 pm, we will demo the workout and give all the athletes plenty of time to warm up. Please bring some food if you plan on sticking around for the pot luck afterwards.

CHONG'S FRIDAY FUNHOUSE   9/28/2007

Chong is filling in for Jolie while she is of competing in the SWAT Urban Shield competition. Chong said he wants to take it easy on everyone since FGB is on Saturday. Two choices:

Complete 10 rounds for time of:

• Run 100m or 200m
• 5 burpees or 10 burpees
• 5 knees to elbows or 10 knees to elbows

Chasing Raz....as always. Just gotta work harder:

NEW INK

Brad's new tat....What a beautiful piece of artwork. One Love, One Heart, One Soul, One Life, One Wife..... where's One World????   

REMINDER: Got lunch available? Don't forget about our 12pm class on Monday and Wednesday.

WOD   9/27/2007

Complete the following for time:

• 100 jump rope skips
• 30 Abmat sit-ups
• 90 jump rope skips
• 27 Abmat sit-ups
• 80 jump rope skips
• 24 Abmat sit-ups
• 70 jump rope skips
• 21 Abmat sit-ups
• 60 jump rope skips
• 18 Abmat sit-ups
• 50 jump rope skips
• 15 Abmat sit-ups
• 40 jump rope skips
• 12 Abmat sit-ups
• 30 jump rope skips
• 9 Abmat sit-ups
• 20 jump rope skips
• 6 Abmat sit-ups
• 10 jump rope skips
• 3 Abmat sit-ups

Crossfit One World instructor Raz performing a few pull-ups with 55#. Gotta love the leg pumping action:

TRAINING TO WIN

The Urban Shield Competition Team from Alameda County Sheriff's Office SRU (SWAT). These are the crazy eight souls representing SRU at the 50 hour competition this weekend. How do I know these guys trained their asses off for this???? They had four sessions at One World and kicked ass at everything we threw at them. Good luck guys!

WOD   9/26/2007

Complete the following for time:

• Run 800m
• Rest 60 seconds
• Run 600m
• Rest 45 seconds
• Run 400m
• Rest 30 seconds
• Run 200m
• Rest 15 seconds
• Run 100m

Fooling around with youtube..... look what I can do now! Checkout our boy Josh getting a new PR with a 205# deadlift. To see more Crossfit One World videos, search for "cfow" on www.youtube.com. I will try to post one video a night. If you would like me to video you doing something spectacular or something new, let me know!

VISITING SANTA CRUZ

Jolie, Roman and I paid a visit to Santa Cruz for a workout called "The Bear." Why do they all it The Bear??? If you can do the workout, you can fight a bear.... Check out the video posted on www.crossfit.com. This workout was posted as one of Jolie's Friday Funhouse workouts on 6/8/2007. For some reason, Jolie posted it as seven rounds. Jolie really is the mean trainer isn't she?

WOD   9/25/2007

"Med Ball Madness"

Complete 100 medicine ball cleans for time. (M:20#/W:12#)

The key here is a good explosive full squat clean. Full hip extension at the top of the the lift, and try to catch the ball in a full squat. 

FIGHT GONE BAD II

The Fight Gone Bad II Fundraiser is Saturday, 9/29/2007, at 3:00 PM.

I would like to personally invite everyone to visit One World for this event. We need spectators too! Come out and support the athletes working out for a good cause. Plus, there is the added fact that we will have a good party afterwards. If you have been thinking about trying Crossfit, this is the perfect opportunity for you to give a WOD a free test ride. The workout is scaleable. There will be a demonstration of each technique, and instruction given during the workout if it is your first time. I will be picking out a couple of you Crossfit One World  Superstars to be my demo athletes for the FGB instruction.

Everyone, please keep an eye out for the pot luck food sign-up for the event. A big thank you to Lara Kellogg for setting up the party portion of the event. Let's all hope she bakes a few of those not so Zone friendly goodies she is famous for!

Participating athletes: It is still not to late for anyone to sign up for the event. Please remember that you need at least $150 in donations for your points from the workout to count toward the team's total points. It doesn't matter if you are a class D, C, B, or A athlete. If you are registerd with $150 in donations, the points count. Anyone can participate in the event whether they are registered or not, or whether or not they have raised $150.

Let's all get together on Saturday and have a great wokout and a great time!

WOD   9/6/2006 (Compare to WOD 9/6/2006)

"The #1 rule in Crossfit: Don't Lose Count!!"

Complete the following for time

• 5 rounds of 5 squats/5 push-ups
• Run 400m
• 5 rounds of 5 burpees/5 knees to elbows
• Run 400m
• 5 rounds of 5 wall balls (20#)/5 dumbbell sumo deadlifts (35#)
• Run 400m
• 5 rounds of 5 pull-ups/5 box jumps (24")
• Run 400m
• 5 rounds of 5 sit-ups/5 back extensions

   

ON THE SEVENTH DAY.....

The debut of Austin's Sunday School....I had to find a dark, creepy picture of a church. Austin is very excited to be onboard the One World staff. Austin is a Crossfit Level One instructor and he has also attended Coach Burgener's Crossfit Olympic Lifting Certification. He has previously been coaching Crossfit sessions in a gym with very limited equipment. Austin can't wait to coach at One World. So now we offer Crossfit sessions seven days a week, and I will be posting seven days a week too.

AUSTIN'S SUNDAY SCHOOL   9/23/2007

"THE 300"

Complete the following for time:

• 100 squats
• 100 push presses
• 100 wall balls

PROGRESS

Chong working through one of the forty-five handstand push-ups needed to complete "Diane." It was Chong's first time completing Diane by doing all the HSPU's against the wall. Nice work Chong!

Don't forget that Chong will be coaching the new 12pm class on Mondays and Wednesdays starting next week (9/24).  Austin starts "Austin's Sunday School" at 8am this Sunday (9/23). Crossfit One World seven days a week!

ANOTHER SCHEDULE CHANGE: We are dropping all 10am classes starting next week (9/24).

SATURDAY MORNING DETENTION   9/22/2007

"Annie Are You Okay?"

Complete the following for time:

• 30 calorie row
• 30 thrusters (65#)
• 30 sumo deadlift high pull
• 30 box jumps
• 30 med ball cleans
• 30 burpees
• 30 wall balls