Crossfit One World

COMMANDING AN AUDIENCE

Coach Burgener has all eyes on him at last weekend's Crossfit Olympic Weightlifting Certification. If you get the opportunity, you should sign up for this Certification. Check out www.crossfit.com for the next available dates. I am gonna try and hit one up down in SoCal later this year.

Many of you may have heard me say, "You have to train at the things you hate." There are many movements that I am not great at: overhead squats, snatch, etc., but I am working on each of them. I don't hate them.... I just suck at them. I hate running....with a passion, but I know improving my running is an essential part of improving my overall performance and achieving "fitness." (That and diet, which is next on the list.) That being said, Crossfit just posted a two day Running and Endurance Sports Training Certification hosted by Peninsula Crossfit in Redwood City on October 18th and 19th (cost is $595). I am going to do this certification. I hate running so much that I am begging some of you to do this cert with me. You can hold your spot with $250, but you need to register as soon as you can. Contact me if you register. Let's represent One World at this thing and show the rest of the Crossfit community that we will exhaust all means necessary to "Train to not suck at life!"

On a side note: the catch phrase "Train to not suck at life" was first stated by Bryant Powers, owner and trainer of Crossfit Oahu. He is a truly amazing athlete.

Sorry for slacking:
The Daily Article Link....click here:   Jobs that help you stay fit. My job is definitely not on this list. I know a lot of unhealthy cops. Donuts can do that to you.

Saturday Morning Detention is now Bradass' class. Every Saturday morning he will train you how to be a stud into your fifties just like him!

SATURDAY MORNING DETENTION   3/1/2008

Brad's Surprise Team Workout
Brad tells me he has a great two-man team workout  planned that involves pull-ups, running, and some other totally fun stuff. I can't wait to stop by and check this one out!

The One World Ass Whooping Chronicles are already posted on youtube. Here they are for your enjoyment! Great production on these vids. Post your thought as to who wins the competition to comments.   

JUST BECAUSE I LOVE HIM

I have decided that I will just post a picture of my dog, Mundo, whenever I am too tired to come up with some silly photo comment.

Thanks for all the great compliments regarding this sight. Most of you are dead on right: I really do enjoy posting here every night. It's a lot of fun. Just a reminder that I would love it if more of you sent me photos to post. Some photos of you regulars who visit the site but don't train at One World would be totally awesome!


David Lee's Friday Beatdown   2/29/2008

Complete three rounds for time of:

• 500m row
• 25 med ball cleans
• 25 push jerks
• 1 rope climb

This looks like a fun one!

ASS WHOOPING

Ken G. from the 6:30 am crew..... killed by kettlebell.

Today's WOD comes from the One World Ass Whooping Chronicles that were posted on www.crossfit.com the last few days. The Crossfit media crew came to One World for a whole day and we had a blast. Part One and Part Two..... Part Three is not out yet. Post your predictions to comments. Of course, ass whoopings are given and ass whoopings are taken. Today's video on the crossfit.com site is of me getting my ass kicked by OPT, the winner of last year's Crossfit Games. I need to train harder.

WOD   2/28/2008

5 rounds for time of:

• 7 pull-ups
• 7 thrusters (75#)
• 7 burpees

BEFORE AND AFTER

TOP PICTURE: What Eric used to eat pretty regularly, especially while he was working. Funny how it looks disgusting, yet surprisingly yummy at the same time.

BOTTOM PICTURE: Eric's diet now that he is two days into his personal 30 day weight loss challenge. Eric is following his own nutrition plan, but he is letting me program his workouts. He has been posting his diet, his workouts, and his results everyday, so check out the comments section.

Eric is sticking (ideally) to a high protein diet because he wants fast weight loss. His plan is to lose 15# and then convert to a more balanced diet, likely the Zone.  Stay with it Eric!

WOD   2/27/2008

Snatch 1-1-1-1-1

COACH BURGENER AND "SCHOOL BOY"

Coach Burgener and Josh Johnson. Coach affectionately nicknamed Josh "School Boy." Josh was the youngest participant (by at least 10 years) at the Crossfit Olympic Weightlifting Certification  held last weekend  at One  World. He also had the fifth or sixth heaviest clean of everyone there. Coach  was so impressed with Josh that he wanted to adopt him! One World won't give up it's superstar that easy. Coach worked with Josh, and on Sunday, Josh PR'd his clean by 23# (195#). WOW!

Josh, Coach emailed me today:

Hey Freddy.......Thanks a ton for your hospitality this past weekend!!!  You have a great facility and wonderful people with whom you work!!!
Tell your young man who is 15 that he is a stud and he has a wonderful future in weightlifting!!!!

Coach B
"We'd promise you sleep deprivation, mental torment, and muscles so sore you'll puke, but we don't like to sugarcoat things!!!"   USMC drill instructor

So sorry about the instructor scheduling today. I had training at work from 9am to 9pm. Chong and I had a communication mishap. He thought he was covering my classes next Monday. Big thank you to Brad, Lara and Joe for taking care of everyone.

WOD   2/26/2008

Complete the following for time:

• Row 1000m or Run 800m
• 40 kettlebell swings (M:53#/W:35#)
• Row 750m or Run 600m
• 30 kettlebell swings
• Row 500m or Run 400m
• 20 kettlebell swings
• Row 250m 0r Run 200m
• 10 kettlebell swings

30 DAYS

Eric is going to lay it all on the line for you to follow. Eric saw that several members of Crossfit Unlimited were committing to a 30 day weight loss program. Eric thought it would be a good idea to give it a try. Eric will stick to his own diet for 30 days. He is going for a high protein/low carb diet. He will follow the programming that I issue him on a 3 day on/1day off schedule. He will not deviate from the workouts assigned to him. Eric will post his workouts, his results, his daily diet, and his thoughts to comments every day.

Eric has a 545# deadlift. Unfortunately, he tends to shy away from the metabolic (cardio) conditioning workouts. Can Eric stick to the protocol? I think he will! 30 days... Good Luck Eric. FYI- His first workout is "Cindy"- How many rounds in 20 minutes of 5 pull-ups/10 push-ups/15 squats.

WOD   2/25/2008

Complete 5 rounds for time of:

• 15 pull-ups
• 15 overhead squats (M:95#/W:65#)

BIGGER THAN I THOUGHT!

I worked my 12 hour shift and figured I could go to One World and get it ready for tomorrow's Crossfit Olympic Weightlifting Certification. I thought I could get it all cleaned up in an hour and a half. Three hours later:


The box looks gigantic when all the equipment is moved. Thanks to Imran for helping me move the kettlebells, dumbbells and extra plates.

I have been running on a hectic schedule for a couple weeks now. One World hosts the Oly Cert this weekend. I am going to a Level II Cert on Thursday and Friday, and then Jolie and I are flying out to Dallas on Sunday to be trainers at a two day law enforcement only Crossfit cert. I am beat. Crossfit One World is closed this weekend, so there won't be a Sunday School session. That being said, I am going to give myself a night off from posting on Saturday evening. I will be "back to work" on Sunday evening.

The Crossfit One World site is getting in the neighborhood of 900-1000 hits a day. I want to thank all of you who stop by and take the time to visit.

WOD   2/23/2008

If you must workout....

Run 5k

I know, its gonna be raining.  That's what rain gear is for.

Have a great weekend everyone!

I AM SPEECHLESS

Insert your caption to comments.

I'll start it:
"Due to severe budget cutbacks, the State of California will no longer issue highway workers orange vests. All highway workers are now issued knee high orange socks and must work in shorts."

Mark has started the latest controversy: form or fashion? I guess you can get away with socks like that when you can overhead squat your body weight.

The Daily Article Link....click here: Top 20 healthy living cities in the USA.

ONE WORLD WILL BE CLOSED THIS WEEKEND (2/23 & 2/24) FOR CROSSFIT OLYMPIC WEIGHTLIFTING CERTIFICATION. SORRY FOR THE INCONVENIENCE.

WOD    2/22/2008

Start a running clock. At the start of the first minute, do one burpee and one pull-up. At the start of the second minute, do two burpees and two pull-ups. At the start of the third minute do three burpees and three pull-ups. Continue until you can not finish the prescribed work for the minute. You may break the work up per minute any way you like so long as you finish the reps before the minute expires.

It can look like this if you want:   

FUNDAMENTALS

Fundamentals workout, 2/20/2008. Think you won't get your ass kicked at a Fundamentals class? Think again! The Fundamentals sessions have been great so far. I am stoked that so many One World "old timers" are attending these sessions and realizing that mastering the basics will improve their overall performance. Thanks for all the positive feedback.  The quality of athletes (both mentally and physically) at One World never ceases  to amaze me.

ONE WORLD WILL BE CLOSED THIS WEEKEND. ONE WORLD IS HOSTING COACH BURGENER AND THE CROSSFIT OLYMPIC LIFTING CERTIFICATION. SORRY FOR THE INCONVENIENCE.

The Daily Article Link....click here: Europeans got their shit together. City government making an effort to get the masses doing at least a little exercise.

WOD   2/21/2008

Jerk 1/1/1/1/1/1/1

Push jerk, split jerk, from the front of the shoulders, from behind the neck...It doesn't matter. Just get that weight overhead.

Crossfit Royalty doing big lifts. The boys:

And the girls:

Last weekend, Nicole told me she feels "dirty" if her workout attire doesn't match. That's so hot! That and the 185# jerk......   

A ONE WORLD FAMILY

Beautiful couple, beautiful family..... Jason, Tia, and the kids in Tiburon on a gorgeous California day. One World out and about....even though they are wearing Crossfit Unlimited sweatshirts! 

How awesome is the Crossfit Community? Do you think Gold's Gym would post pictures of their clients wearing 24hr Fitness apparel? Be proud people. You are part of a revolution in the fitness industry. In July of 2006, Crossfit One World was the 98th affiliate. As of this post, there are now 392 affiliates (I could be off by one or two...I counted each and every one on www.crossfit.com)  and there are new affiliates opening every day. One day, you will be telling someone, "You Crossfit? I was there at the the beginning.... What's your Fran time?"

The Daily Article Link....click here: What do you do when you are starting to feel a little under the weather? Great article about different approaches in dealing with the oncoming cold or flu. I am a big fan of Theraflu (The daytime formula kicks ass!). I honestly believe that you can mentally beat some sickness. Refuse to be sick!

WOD   2/20/2008

Run 400m four times. Rest exactly 2 minutes between efforts.

This workout is surprisingly hard. I have performed it twice. I shaved 24 seconds off my time from 11/5/2007 to 1/23/2008. What did I do to run faster? I did Crossfit. I am going to sign up for a Crossfit Running Seminar. Just waiting for a CA date to pop up. If you want to be a better athlete, you have to train more at the things you hate. I hate to run.