Crossfit One World

A MAN AMONGST MIDGETS

Jolie and me looking short while posing with Mike Pommerening, one of the owners of Crossfit NYC aka The Black Box. Mike and AllisonNYC have been touring the Crossfit boxes of CA since last weekend.  Mike participated in the 9am session and PR'd his "Helen" with a time of 11:01. I was so happy that Joe D. (9:37) and Chris S. (10:05) had better times. I would have been really discouraged if an east coaster came into our house and beat everyone.

The Daily Article Link....click here: Love soccer???? It can kill you.....

I can not tell you how much work it was to figure out the results of the first mock One World Games. There were 94  results posted in three days! What a great turn out, and what a whole lot of fun. Thanks to everyone who showed up the last three days. 

Top Helen times:

Men:
Joe Delecruz- 9:37
Chris Stroud- 10:05
Bradass (51-years-old!)- 11:18

Women:
Lara- 11:26
Stefanie- 12:50
Mia 2- 11:17 (modified)

And the winners of our mock competition are......

Men:
1rst: Joe Delecruz- 94 points
2nd: Chris Stroud- 92 points
3rd:  Anthony Rojo- 91 Points

Women:
1rst: Stef- 96 points
2nd: Lara- 93 points
3rd: Mia- 89 points

I have everyone's results. If you are interested in your results, email me. (freddy@crossfitoneworld.com)

Awesome work everyone. The Official Crossfit One World Games will occur May. The Crossfit One World Games will be an open invitation to all Crossfit athletes in the Bay Area. You all did great. You will need to do better!

JOLIE'S FRIDAY FUNHOUSE   2/1/2008

Snatch 3/3/2/2/2/1/1

I'VE FALLEN AND I CAN'T GET UP

J.D. after a 4:30 "Grace" effort. J.D. had 12 reps done in 49 seconds. It was those last 18 reps that kicked his ass. If J.D. would have paced his first 12 reps a bit slower, I think he would have been in the three minute range. You could say J.D. blew his WOD!

The top performers from the last two days:

5k Run:
Joe Delacruz- 21:49
Stefanie O'Brien- 25:07

"Grace":
J.D. Stewart- 4:30
Stephanie Hinderer- 7:08

Some other notable times:

• My co-worker Jeff called me at 10pm to tell me he ran the 5k in 21:10. He says he is going to compete in our real One World Games in May.
• Austin missed the 5k run, but he did "Grace" in 3:40. That was fast! Just so you know, he runs in the low 21 minute range.
  
• Jolie did "Grace" rx'd (her and Stephanie were the only girls who completed it rx'd) in 6:22. Killer time... She won the Crossfit Games last year. Would we expect anything less?!?!
  
• 15-year-old Josh aka "The Legend" aka "Skipper" Johnson is proud to announce he now weighs a whopping 147#. He did "Grace" with the prescribed 135# in 5:49. One day I will be standing in the audience at an ESPN Crossfit Games press conference while he is answering questions about how he won the Games.

A great effort by everyone so far. More hard work on the horizon for our last event:

WOD   1/31/2008

"Helen"

Complete three rounds for time of:

• Run 400m
• 21 kettlebell swings (M:53#/W:35#)
• 12 pull-ups

A little video taste of Helen:
OPT (James Fitzgerald) won the Crossfit Games last year. A couple of weeks ago he shows up at the end of a Crossfit Certification Seminar and  says he can do a sub seven minute Helen. Seeing it first hand was awesome. The video is fantastic. Whenever I see this vid, I want to workout. Another great production by Crossfit media.

HEALTH RISK WARNING

Swallow your chewing gum and bad things can happen.

The mock One World Games:
The morning and 4pm group did the 5k run. It started raining really hard so the folks in the evening sessions did the second event, "Grace". Those of you who did "Grace" will do the 5k run today. I will post the top scores tomorrow after everyone is on the same page. The third workout will be "Helen."

WOD   1/30/2008

"Grace"

Complete 30 reps for time of:

• Clean and Jerk (M:135#/W:95#)

Get the weight from the floor to overhead 30 times as fast as you can.

Found this  old video of Nicole and Annie doing Grace. Both girls are itty bitty and they pump this workout out at the rx'd weight for women (95#).
 

NEW PR's!!!!

A great job by everyone who participated in the max rep effort deadlift WOD. A few of the PR's that were set today:


Big Eric owns the One World "King of the Deadlift" title with a 545# effort. Love the capri pants dude! Seriously, F'ING AWESOME!


Stef is all smiles after her 243# effort. Stef is officially the One World "Queen of the Deadlift"  Nice work Stef!

John  M.  makes a phenomenal gain with a 315# lift.

Anthony  gets  King runner-up with a 465# effort. Wow!

It is an honor to train you all!

The Daily Article Link....click here: Workout to avoid the gray hair.

The first WOD of our mock One World Games. You can come during any scheduled  class time for your WOD effort to count toward your score. Only scheduled class participant scores will be counted. The instructor can nullify any rep if it is not up to par. The top performer in each event will score 33 points.  The person with the most points after the last Thursday session wins.

And the first event is:

WOD   1/29/2008

Run 5k for time

Why is the run part of the One World Games? You will have to do this run at the Crossfit Games. Yes, it sucked! Click here to check it out.

DOGS LOVE MED BALLS!

Sophie wants to play wall ball!

The Daily Article Link....click here : Are you resting enough? Too much exercise can actually prohibit weight loss.

******SCHEDULE CHANGE******
Chong has a new schedule, so I will unfortunately have to cancel the Monday and Wednesday 12:00pm class. Sorry!

WOD    1/28/2008

Deadlift 1-1-1-1-1-1-1

Tuesday will be the first day of our mock One World Games, so you need to come three days in a row. Three different WODs over three days. FUN! 

MORE CROSSFIT GIRLS IN EXOTIC PLACES

Catra recently completed 62 miles of the HURT 100 mile race in Hawaii. I guess the name was appropriate. Conditions were horrible. Catra fell several times and hurt her back. She was not able to finish the full 100 miles. Next year!

The Daily Article Link....click here: I guess I won't ever be hitting the bong before I go out on patrol.

Lara will be coaching the Sunday morning since Austin will be at a baby birthing class. That's so cool!

LARA'S SUNDAY SCHOOL   1/27/2008

Complete three rounds for time of:

• 30 calorie row
• 30 box jumps
• 30 burpees
• 30 sit-ups
• 30 wall balls

If Lara gets enough athletes, this WOD will be run in a team format.

WHEN YOU AND YOUR TATTOO ARTIST ARE BOTH DRUNK

Our very own world traveler Caroline was recently in Cabo. Caroline missed One World  so much, she got the first official One World tattoo. Caroline was a little buzzed. Someone should have told her that its "Crossfit One World" not "One World Crossfit."

No article today since it is 2:00 in the morning and I am still hanging out with all my new friends in San Diego.....

SATURDAY MORNING DETENTION   1/26/2008

Complete four rounds for time of:

• 50 lunge steps (25 each leg)
• 15 pull-ups
• 20 d-ball slams 

Buddy Lee is the man. I wanted to embed a youtube video, but it was blocked. Click here to see Buddy and his crew in action.

OHHH NOOOO!

Crossfit Superstar Pat B. (The Face of Crossfit....inside joke!) takes a fall off a 20' rope at the recent Crossfit Trainer Cert at GSX Athletics in Texas. Crash pads rock!

Jolie and I were fortunate to be picked by Crossfit HQ to join other athletes in the trial run of the Buddy Lee Jump Rope Certification. We will be jumping with Buddy Lee on Saturday at Crossfit San Diego. I am totally stoked about this! Buddy Lee is my hero. Can't wait to take some pictures for the site.....

The Daily Article Link....click here: Human Growth Hormone will help keep you young (and get you into the Baseball Hall of Fame). You know what else will help keep you young? Good nutrition, keeping hydrated, plenty of sleep, and Crossfit!

Jolie's Friday Funhouse   1/25/2008

"Running Bear"

Perform three rounds of the bear complex (M:95#/W:65#). Run 400m at the end of each round. One round of the bear complex is a power clean to a front squat to an overhead press to a back squat to another overhead press all repeated seven times without resting the bar on the ground. (The bar may rest at the shoulders or at the waist.)

Check out the video of Jolie, Roman and me doing the Bear Complex in Santa Cruz. A few notes: the overhead press can be done several different ways. I chose the thruster from the squat position. Roman and Jolie preferred a push press. The clean is just a tap and go when the weight touches the ground. Notice how I rested with the bar on my hip.

ONE WORLD IN HAWAII

Julia and Catra in Hawaii. Catra was in Hawaii for a 100 mile race. Julia went there to be her pace girl. Got this email from Catra:

Hi Freddy-
I ran the 100k option(62) miles instead of 100 miles. The conditions where brutal very muddy, wet. It rained and was really windy at times.  I finished 6th place woman in the 100k race. I fell at least 6 times and really hurt my back so I was popping Advil like it was candy. Not a good thing.
Hmm maybe it was the squats on the beach with Julia that threw my back out :) LOL>>>
See ya soon.
Catra
P.S.- I feel crossfit really helped me during the race. I was strong enough to keep going to finish the 100k instead of dropping at mile 22 when I hurt myself.

Austin's Sunday School class made the Affiliate Blog on www.crossfit.com. Check out the picture that all the Crossfit community saw on the January 23, 2008 post.

The Daily Article Link....click here: Julia and Catra run Ultramarathons. What the hell is an Ultramarathon? The article explains it, but my explanation: It's a foot race for crazy people.

So, after the last three days, I am guessing your shoulders and legs are wrecked! How about a movement we don't do to often......

WOD   1/24/2008

Perform a kettlebell or dumbbell Turkish get-up. Once you are upright, perform 10 kettlebell or dumbbell swings. Go back to the ground with the opposite arm you went up with. This is one round. Complete 10 rounds for time. Start each round with the arm you finished the last round with. There is no rx'd weight. You may change weight for each round. Post weight used to comments.

So how do you do a Turkish Get-up?  Check out  the  Part One and Part Two videos:

GRACEFUL!

Julia shows some beautiful form in the handstand push-up modification (top photo). Her dismount.....not so pretty!

Special Announcement: The Crossfit Games are fast approaching. You don't have to be a super Crossfitter to participate! In May, we are going to have the One World Games. Three events in three days. Where you finish (top rx'd scores down to non-rx'd scores) will determine how many points you score for each event. Top total score after all three events wins. There will be an individual men's title and an individual women's title. The individual winners will receive paid entry to the Crossfit Games. Jolie and I will not compete in the One World Games, but we will be the judges. Next week (Tuesday, Wednesday and Thursday) you will get a little trial run of the first Official One World Games! (P.S.- If you already paid your entrance fee, you will be reimbursed.)

The Daily Article Link....click here: The question is....do I really want to know how many calories are in my Big Mac, fries and Diet Coke?

WOD   1/23/2008

This is a two man team workout. One partner rows for one minute while the other performs air squats. At the end of the minute, the two switch positions and perform another minute of work. Repeat six more times for a total of seven rounds. Score is total meters rowed by the team and total squats.

The row will start from zero. The rower does not need to be reset for each rower. Just jump on, wait for the time keeper, and row your ass off for a minute! It should take no longer than 30 seconds for the teammates to switch positions. No stalling! All squats are to ball depth or they don't count. Also, you must stand up to full hip extension or the squat doesn't count. Seven minutes of squatting coupled with seven minutes of rowing?!?!?! This should get pretty interesting the last few rounds! Good luck to all of you!