Crossfit One World

SAM I AM

Check it out ladies: A man who works out hard and is thoughtful and insightful. Meet Sam, one of One World's newest members. Sam is a sushi chef at his family's restaurant, Semo Sushi, located in Fremont. Thanks for joining Sam, you are a crack up in the morning!

The Daily Article Link...click here: A panel of Sports Illustrated swimsuit models picks the "Hottest" top 20 male and top 20 female athletes. Check out their picks. Do you agree or did they miss someone? Is this sexist..? Post your thoughts to comments.

SATURDAY MORNING DETENTION  12/1/2007

"That's a Ton of Lifts!"

Get 2000# overhead for time. Pick a weight (for example, 100# on a barbell, or 100# total weight in dumbbells) Get the weight overhead (full lockout) by pressing, push pressing, or push jerking. Add the amount of eah press until the weight equals 2000# (100# X 20 lifts = 2000#) The catch: you must do 5 burpees every 5 reps.

Jolie didn't take long to join the elite 40 Pull-up Club. Awesome display of a perfect kip and different grips:

CHICKS DIG THE UNIFORM......

Wow!!! I stop by One World while on duty just to say hi, and hot girls want to take a picture with me. Sometimes being a cop is a cool gig! That's Julia and Catra, One World's Ultramarathon runners.

I need to give a shout out to Catra aka Dirt Diva. Catra has a huge following in the Ultramarathon community. I have had several Crossfit affiliates from around the country tell me they have new clients that heard about Crossfit from Dirt Diva's blog: http://trailgirl.blogspot.com/ Check it out!

Keep training hard ladies and keep running!

The Daily Article Link... click here: HOLY SHIT! Smoking can kill you. Seriously, I am not joking. Read this breaking news (11/29/2007) from The New York Times. It's good thing you visit this site or you would have no idea that cigarettes are bad for you.

JOLIE'S FRIDAY FUNHOUSE   11/30/2007

Complete 50/40/30/20/10 reps for time of:

• Double unders
• GHD sit-ups
• Back extensions

I totally apologize. I am soooooo behind in posting new videos. I have a ton of good stuff to share with all of you! Check out this awesome video of Raz doing 42 pull-ups. The first and only member of The One World 40 Pull-up Club. The guy doesn't even pause. I know he can do over 50. Raz said he didn't want to set the bar to high for the rest of us....

MA MA MIA!

Have you met Mia yet? Mia played D1 soccer in college. She is currently a soccer coach at Ohlone College. Did you know that she also coaches the One World Juniors Program two days a week? The kids in One World Juniors love her

To tell you the truth, I think Mia is cool because every now and then she comes in wearing these socks.... for some reason, I just dig 'em! Soccer chicks KICK ass!

The Daily Article Link....click here: From now on, you will not be able to make any noise while training at One World. I am guessing this will encourage more of you to bring your iPods.

WOD   11/29/2007

Complete as many rounds as you can in 20 minutes of:

• Run 200m
• 20 kb swings
• Row 250m
• 10 kees to ebow

SHE DANCES TOO?!?!?!?!?

Now you know what your trainer is doing while you are out on that 800m warm-up run.....

HAPPY BIRTHDAY JOLIE! Wow, not only are you an outstanding Crossfitter, winning the Games in 2007 and becoming a member of the Crossfit HQ team, but you also have the potential to win "So You Think You Can Dance."

Seriously, you never cease to amaze me and it has been a joy to have you a part of One World. Luv ya' girlfriend, and I hope you have a GREAT birthday!

The Daily Article Link... click here: Now I remember why I don't work out at a big box gym, but I must say, #9 sometimes hangs out at One World. What a funny article!

WOD   11/28/2007

Complete 1/1/1/1/1/1/1 reps of:

• Jerk

Get the weight overhead! You may push jerk or split jerk. You may go from a start position in front of the shoulders or behind the neck.

The school record is 265# held by Austin! One of my favorite Crossfit One World videos.  The celebration is priceless:

FREDDY IS A BUM

This is me being TOTALLY lazy. Some of you asked me to post your results. So, here you go.....hehehe. The order is Run/Row/Pull-up/Push-up/Sit-up. There were many new personal records set today. Congrats and awesome work to everyone!

On a side note, feel free to use the laptop at One World to post your results before you leave. Ask your instructor for the password and to show you how to post.

The Daily Article Link...click here (Article also posted on www.crossfit.com.): Shapely women...now I know why I like them so much! Curves are awesome! Post your thoughts to comments.

WOD   11/27/2007

With a partner, complete two rounds of the following for time. While one partner is running, the other partner performs the exercise, then you switch.

• Run 400m/squats
• Run 400m/dips
• Run 400m/box jumps

IS THIS THING WORKING RIGHT?

Like a typical man, Zvi refused to read the directions that came with his new level.

The Daily Article Link....click here- Jolly, fat, white-haired old men coming to One World soon! Post your thoughts to comments.

WOD   11/26/2007

Time Trials

Complete each of the following exercises for time (in any order). Rest no more than five minutes between exercises. Post your results for each exercise to comments.

• Row 500m
• Run 400m
• 100 pull-ups
• 100 push-ups
• 100 Abmat sit-ups

I DON'T EVEN LIKE TO DRIVE 29 MILES....

I got an email and this picture from Catra today:

Hi Freddy

Thought I'd share this picture of some of your shining students from the Quad. Dipsea 29 mile race Saturday.

Julia Bramer PR'd 7:07, Jerry Roninger PR'd 6:17 and me Catra Corbett got a special award for 10 straight finishes 6:42. We all agree Crossfit One World has helped us all improve our times and how great we feel during and after our Ultramarathons.

Catra

Great job to all of you. Way to represent One World!

The Daily Article Link.... click here:  You all know how I LOVE shoes.... This sounds like it's right up my alley. Coaching the clean and jerk in high heels would be quite a challenge. Post your thoughts to comments.

AUSTIN'S SUNDAY SCHOOL   11/25/2007

Complete as many rounds as you can in 20 minutes of:

• 5 pukies (a burpee with a pull-up)
• 10 hang power cleans (M:95#/W:65#)
• 15 double unders

UNIFORM OF THE DAY

Caroline and I both showed up wearing our Black Box shirts. Just showing a little love and support for our brothers and sisters at Crossfit NYC.

The Daily Article Link- Exercising makes you smarter? I have been working my ass off and I am still a bit on the dumb side. Anyone become a MENSA member after working out at One World? Post thoughts to comments.

SATURDAY MORNING DETENTION   11/24/2007

Crossfitters from around the world will be joining you in this workout. Log on to www.crossfit.com to see how you rate.

"Nancy"

Complete 5 rounds for time of:

• Run 400m
• 15 overhead squats (M:95#/W:65#)

LOVE IS BLIND

You all don't see her that often, but I really am married! Proof positive that Nancy has no idea what an ugly mug she hooked up with. I hope you all had as great a day as the Camacho family had. Thanksgiving is by far my favorite holiday. Family, food and fun!

The whole crew:

Something new I am adding to the daily post. Click on the link and take the time to read the article. Post your thoughts to comments:

The Daily Article Link- Nude workout sessions... Should I schedule this at One World?

There is only one group session today, 9 AM. The gym will be open at 6:30 PM for open gym training until 9 PM

WOD   11/23/2007

Team Workout

Teams of four. Everyone on the team must complete each exercise before moving to the next set. The workout scheme is as follows:

• Run 400m
• 30/20/10 wall balls
• 30/20/10 burpees
• 30/20/10 front squat (M:45#/W:33#)
• 30/20/10 hang power clean (M:75#/W:45#)

THAT GUY HAS BELLS OF STEEL

New toys in the One World toy box: 53# kettlebells. We got a new 44# KB too. Also on the horizon: three new climbing ropes and another rower were ordered today. Good news for you all: We can now do more rope climbing and rowing WOD's!

HAPPY THANKSGIVING FROM ALL THE STAFF AT ONE WORLD!

We are closed for Thanksgiving. There is one scheduled Crossfit class on Friday at 9 AM. The gym will be open Friday night from 6:30-9:00 PM for open gym training.

WOD   11/22/2007

Run 5k for time

I did not have this in mind when I ordered the rubber bands: