How do you get started? Check out the links on the side bar entitled "What is Crossfit?" and "What is Fitness?" Next, come down to One World and watch a group session or participate in the always free Sunday morning workout session (no prior Crossfit experience necessary). You can experience first hand what a great time we have! After you have tasted a bit of the Koolaid, you will need to schedule your three introductory private training sessions. These sessions cover the fundamental movements you need to know to make your Crossfit training a much more enjoyable experience. (Private sessions may be scheduled as small groups also.) Upon completion of the private sessions, you may become a full fledged member or you may continue your training via private sessions. Contact freddy c. (510-209-8990) to schedule your private sessions or for more information.
Can you name the One World Crossfitter who came into the gym tonight and attempted to do the WOD in his Halloween costume? FYI: Rubber masks and rubber gloves get very hot inside......
Also to be noted: Austin just informed me he is the new Row King at Crossfit One World with an amazing 500m row time of 1:22.8. Video to be posted soon. Austin is my hero!
WOD 11/1/2007
Complete as many rounds as you can in 20 minutes of:
5 deadlifts (M:225#/W:150#)
2 muscle ups
Be smart with the deadlift. If you are struggling to get the first round, you need to lower the weight!
Substitutions for the 2 muscle-ups are 4 jumping muscle-ups (with the bottom of the rings at shoulder height or higher) or 6 pull-ups with six ring dips or 10 jumping or band assisted pull-ups with 10 parallette bar dips.
Is your patch on the wall? The beginning of our One World tribute to all the police officers and firefighters who have trained, visited, or supported Crossfit One World.
Speaking of firefighters: Good luck to the Team North Bay of Fremont firefighters at this weekend's World Firefighter Combat Challenge in Las Vegas. The boys have been ranked as high as #1 this year. Team member and Crossfit One World super athlete Brian Guernsey (#3 on the top ten 500m row) says Team North Bay has a great shot at winning the Worlds this year. Did I mention that Team North Bay member Justin Earls is One World's top 500m rower with a 1:23.6? Go get 'em boys!
READY, STEADY, GO!
WOD 10/31/2007
Happy Halloween!
A truely frightening WOD.....
Complete the following for time:
Run 200m
4 turkish get-ups (M:65#/W:45#)
20 push-ups
Run 400m
6 turkish get-ups
30 push-ups
Run 600m
8 turkish get-ups
40 push-ups
Run 800m
10 turkish get-ups
50 push-ups
The rep scheme for the turkish get up: Start the movement in the left or the right hand. Switch hands when the weight is overhead. Go back to the ground. That is one rep. The next rep will start in the opposite hand of the previous rep.
This is an amazing video of Rob Smith setting a World Record in the 500m row. Notice how mechanical and powerful his stroke is. I counted his strokes per minute: 45, though it didn't look like he was rowing that fast. I think the initial quick strokes to get the flywheel up to speed bumped his number up a tiny bit. After that he was smooth as butter and just pulling friggin' hard! Smith's stroke is a lesson in the fact that good technique and efficient use of power is the key to getting faster, stronger, and mo' fit.
Hmmmmmmm..... maybe we will row today.
WOD 10/30/2007
Complete the following for time:
Row 1000m
20 box jumps (M:24"/W:18")
7 ring lat pulls
20 box jumps
7 ring lat pulls
20 box jumps
7 ring lat pulls
20 box jumps
7 ring lat pulls
20 box jumps
7 ring lat pulls
Row 1000m
It's the last row that is really gonna kick your ass!
What is a ring lat pull? Adjust the rings to about abdomen height or chest height (the lower they are the harder they are). Hold the rings and walk your feet forward a couple feet, then lean back until you are planked out and your arms are fully extended The arms should be in line with the ring straps. Keeping planked, pull yourself up until the rings touch your chest. Sub pull-ups with a band if you can not get a ring lat pull. Video demo:
My wife pointed this out to me from Fitness Magazine:
Six Signs Your Workout Isn't Tough Enough:
You're reading as you exercise- I will admit, I'd like to see somone reading the sports section as they climb the rope.
You feel mentally stressed afterwards- A lot of us come to the gym to relieve all the stress of the outside world. Your workout session presents the opportunity to lose yourself for at least an hour.
Your heart rate doesn't go up- How many times have you worked out at the local 24hr Fitness or Gold's without even breaking a sweat? Sure you pumped up your muscles a bit and maybe you sweat for the 15 minutes you spent on the treadmill, but look at the above picture. Those folks are SPENT!
You haven't increased your speed or the amount of weight you're lifting in more than three months- Three months?!?!?! I promise you with Crossfit and hard work you will see your speeds and weights go up every couple of weeks.
You're bored- Enough said. Not going to happen with the Crossfit method.
You leave the gym without taking a shower- I am happy to say, that after almost two years, the showers will be operational this week. The sinks are going to be framed up this week and should be done within two to three weeks. The toilets are completely functional in the men's room. The bathoom stalls will be finished in the women's room within two weeks. As one of the owners, I apologize to all our members for the long construction time. We learned a valuable lesson: hire a contractor and pay the bucks to get someone else to deal with the headaches.
WOD 10/29/2007
I noticed during our last snatch workout that many of you had problems with catching the snatch in a full squat. The same issue presented itself during the last clean workout. Soooooo, at least two workouts this week will break up the movements in an ever so fun Crossfit style....
Complete 10/9/8/7/6/5/4/3/2/1 reps for time of:
deadlifts
power snatch
overhead squat
Keep the weight light enough to perform full range of motion during the overhead squat. When you finish the WOD (and if you have the time) try 10 single max weight efforts (MWE) of a full range of motion snatch. That's the weight starting at the floor and you catch the snatch in a full squat. Rest two to three minutes between MWE's.
I've posted this video before, but here's Austin showing you all what a snatch is suppose to look like:
The long awaited return of Beast aka Kitten. I LOVE the purple/blue/green mohawk. Time to step up to the plate and make me drop that "aka Kitten" portion of your nickname.
AUSTIN'S SUNDAY SCHOOL 10/28/2007
Complete three rounds for time of:
25 double unders
200m walk with a dumbbell overhead, switch arms at the 100m mark (M:50#/W:35#)
100m lunge step walk
What do I love about Austin and his WOD's??? He tests all his WOD's on himself on Saturday. At One World, your trainers never ask you to do anything they wouldn't be willing to do themselves!
Swimming with sea turtles.... the coolest Crossfit workout ever. Digital cameras that are waterproof kick ass! I had a really great vacation. There was not a day that I slept less than 8 hours. I feel FANTASTIC! I can't wait to get back to One World and start crushing some WOD's..... Only 251 days left until the next Crossfit Games!
Ronnie, Brendan, and Josh have opened Crossfit Santa Cruz North in Scotts Valley. They had their inaugral workout last weekend. You can see a video of it on www.crossfit.com, or you can show up to Saturday Morning Detention and do it yourself!
Anthony Rojo, one of the "Team Rojo" athletes. Anthony and his daughter, Vivica, come in and take on the WOD regularly. Besides being a Crossfit stud, Anthony is also an awesome Krav Maga instructor.
Chris S., one of Crossfit One World's resident firefighters. Wanted to use this moment to thank all the firefighters for their awesome effort in fighting the wildfires in Southern California. The fires have displaced over 500,000 folks, including our Crossfit friends at Brand X Martial Arts in Ramona. If you would like to help out, here is a link to donate to the American Red Cross Reflief Fund: http://american.redcross.org/site/PageServer?pagename=ntld_main&s_src=sourcecode
The view from my room. This is how my day ends. I was long overdue for a vacation. I am really looking forward to getting back feeling totally rejuvinated and ready for some hardcore training!
WOD 10/24/2007
Complete four rounds for time of:
25 wall balls (M:20#/W:14#)
25 Abmat sit-ups with a med ball shot (M:12#/W:8#)
25 double unders
What is an Abmat sit-up with a med ball shot? Holding a rubber medicine ball at your chest, complete an Abmat sit-up. When you sit up, thrust the ball to the wall with enough force that it bounces right back at your hands. You should be seated approximately 5' from the wall. Fire the ball to the wall just slightly above chest height.
