Crossfit One World

GROUNDHOG DAY

An all out effort during Fran produces the same results for everyone....a new PR and a date with Pukie at the infamous One World dumpster. Notice David Lee (top) and Will (bottom) both showing perfect Pukie form: Hands folded together and placed on the forehead (praying for the misery to stop), a slight bend at the waist with the legs almost straight, and a relaxed back which is exceptable but not favorable (always strive for active back). Bonus points to both of them for performing a split-legged Pukie stance. This is the most functional way to puke.

The Daily Article Link....click here: Practical jokes are healthy. This is a must read!

WOD   4/1/2008

"The One World 300"

Complete the following for time:

• 50 burpees
• 50 thrusters (M:95#/W:65#)
• 50 overhead squats (M:95#/W:65#)
• 50 handstand push-ups
• 50 wall balls (M:20#/W:14#)
  
• 50 rope climbs

ONE WORLD OUT AND ABOUT

Our very own John Morrison paid a visit to Crossfit Witchita Falls and got to meet Coach Rippetoe:

Hey Freddy,
Well, I can't say that I have been working out, but I did a few times. Went to Crossfit Witichta Falls and did my total. I pr'd my dead for my total which was 320#, a 20# or 25# gain from my last total, and I pressed 145# which was a 5# PR. My squat did not go anywhere, but I hate squats and really did not want to do them.  On a side note, the last time I benched was when we did it for a WOD, and that was in December or January. I think I got 195#. I was able to get 235# here. I was pretty excited, as I have only done push-ups since the last time I benched.

I was able to meet Mark and talked for a while, but he was not there when I worked out.  I was also only one of two guys at the gym when I did, so there was not much "representing" going on.  But I showed up and got some shirts... best I could do. I have been checking the forums once and awhile. It was nice to chill for a week, but I guess I have to get back in the routine on Tuesday. See you then!

The Daily Article Link....click here: And yet another reason to watch the waistline!

WOD   3/31/2008 (Compare to WOD 2/11/2008)

"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

Here are the results from last time. I hope you can find your's on here! Don't forget that you can click on any picture on this site to enlarge it. All the red posted times are new PR's. I am hoping to see a bunch of new PR's tomorrow! All out efforts for each exercise! (Don't forget to check out the video at the end of the post....)

Ready, steady, GO!!!

I wanted to post a cool 400m run video. Nothing better than Michael Johnson's world record effort at the 1999 World Track and Field Championships. The time that it takes the video to load and play is quicker than my fastest time. Simply an amazing effort. Have you ever noticed what completely awesome physiques sprinters have? Bad ass! I would love to see Michael Johnson's Fran time at his peak. I bet it would be awesome. 

FROM PONY KEG TO SIX-PACK

Top photo: Eric before he started his experiment in nutrition
Bottom photo: 28 days later. That's almost a six pack! Nice work Eric.

Interview with Eric:

What nutrition plan did you use?
I went with the Anabolic Diet. Basically loading up on protein and fat for five days and then doing the opposite, loading up on carbs, for two days.

What was your goal?
I was shooting for 15# fat loss in 28 days. I ended up losing 11#.

Would you recommend the Anabolic Diet for other Crossfit One World athletes?
I don't think it is the best choice for a long term nutrition. The cravings for carbohydrates (sugar) can lead to total binge eating. My energy levels were better, but not as good as I think they could have been if I was eating a more balanced diet. I felt like I couldn't push as hard as I would of liked, and I bonked on a few workouts over the course of the 28 days.

How did making an effort to change your diet benefit you?
I now think about what I eat a lot more.  Now I want to eat for performance. I am working on dialing in a balanced nutrition plan more along the lines of the Zone diet. I am experimenting with how my body reacts to what I eat. My body is the lab, and I am the scientist.

Stay tuned...  I will post some before and after benchmark workout results. Great job Eric, and thanks for keeping us all posted on what you ate and how you felt during the 28 days.

The Daily article Link....click here: Information about the Anabolic Diet from www.stronglifts.com.

REST DAY~~SKILLS DAY   3/30/2008

Joe has scheduled the training session for 10:00 AM

Joe tells me he has some fun Skills stuff planned. Don't forget that you can use the time to make up a WOD you missed over the three day.

Today's video: A sneak peak at the new piece of equipment I just ordered for One World. Functional movement at its finest. I love the song lyrics: "Take the work out of your workout!"

DOING HOMEWORK

Mia Scafani teaching her mom how to overhead squat. Mia just completed her Crossfit Level I Trainer Certification. Crossfit One World requires all trainers to be able to demonstrate functional movement, have the ability to teach it, identify flaws, and fix it. Mia dragged her mom to the gym on a Friday night at 8:30 and ran her through one of the Crossfit One World's introductory private training sessions. Mia did this to improve her skills as a trainer. I happened to be at the the gym getting my workout in after work. I can't tell you how impressed I was with the fact that Mia was there trying to improve her trainer skills. I was inspired to work harder at becoming a better trainer. Thank you Mia for being a part of One World!!!

FYI: I interviewed Eric today regarding the results of his 28 day Nutrition/Crossfit experiment. I also have the before and after photo. I didn't get home until after 10pm, so I will try to get the Eric post up tomorrow.

Daily Article Link returns tomorrow.

WOD   3/29/2008

3/28/2008 was my two year anniversary of my first Crossfit WOD. You all get the pleasure of doing the same WOD I did on 3/28/2006.

Complete five rounds for time of:

• 15 push press (M:95#/W:65#)
• 15 L pull-ups

Complete one pull-up and one L raise from a dead hang as a substitute for the L pull-up.

L Pull-ups done right:

FIGHT TIME!

Crossfit One World's very own Jessie Gillespie gets in one more workout before his MMA fight this Saturday Night at the San Jose Arena. Jessie is sponsored by Crossfit One World. "Crossfit One World" is on his fight shorts and ring entry t-shirt shirt. Jessie uses Crossfit to supplement the conditioning portion of his training. Jessie does Crossfit group sessions in the morning and trains with me privately once or twice a week leading up to the fight.

Jessie is fighting on the Frank Shamrock vs. Cung Le Strikeforce/Showtime pay-per-view card. This will be Jessie's third pro fight. The doors open at 4:30 pm and Jessie will probably fight at about 5 pm. Throw out a "best of luck" to Jessie in the comments section.

The Daily Article Link....click here: Congrats to NorCal Strength and Conditioning aka Crossfit NorCal and Hardcore Fitness aka Crossfit Hardcore for both making it into the Men's Health "Top  30  Gyms in America"

WOD   3/28/2008

Complete the following for time:

• Run 400m
• 35 jump squats (M:45# bar/W:33# bar)
• Run 200m
• 25 jump squats
• Run 200m
• 35 jump squats
• Run 400m

Only need to get a couple inches off the ground. Just like this video but with a barbell racked behind your neck.  Fun stuff for sure!

READY, STEADY.....UH OH!

Ken G. looking good at the beginning of the overhead squat...


..... Still looking solid in the bottom position...


......Ohhhhhhh Noooooooo...


... And down it goes!!! I give it up to Ken. This was the 13th rep in the 4th round of: 4 rounds for time of 15 overhead squats/15 hollow rocks/15 knees to elbows/15 GHD sit-ups. Ken didn't dump a single OHS before this one. Ken has been hitting new personal records almost every workout. Crossfit: It Works!

The Daily Article Link.... click here: After reading this article, I have decided I will get better results out of my squat if I perform the movement naked. So unfortunate for the rest of you who will have to see that at the gym....

WOD 3/27/2008

Complete the following for time:

• 10 clean and jerks (M:135#/W:95#)
• 5 rounds of 5 pull-ups/10 push-ups/15 squats
• 10 clean and jerks
• 5 rounds of 5 pull-ups/10 push-ups/15 squats
• 10 clean and jerks

On the clean and jerks: get the weight from ground to overhead as fast as possible. Like this:

A FACE WITH THE NAME!

She posts here all the time, so I figured you all should see a picture of Sakura and baby Kaela when they visited One World. Baby Kaela pretty much cried the whole time she was visiting. I think she was worried that I was going to babysit her..... Sakura, please keep visiting! We all enjoy your comments!

The Daily Article Link....click here: Crossfit in the New York Times. I want everyone to read this article. It was printed in the New York Times on Easter Sunday. Voice your opinion in comments. My opinion? I thought it was  good article. We do walk around like we are the physically elite of society... we are preparing for that moment of heroism that may never come. I like to think I am physically prepared to save my family, coworkers  or friends from a high risk situation. I prepare for it like it is going to happen RIGHT NOW!  Some issues taken out of context? Yep, but overall, not a bad article if you look at the big picture.

REST DAY~~SKILLS DAY 3/26/2008

Our first "Rest Day~~Skills Day" posted on a day that One World is open! Rest Day is your chance to catch up on a workout that you missed or get a little extra training on some of the skill movements: Oly lifting, gymnastics movements, kipping, muscle-ups, etc. It is the trainer's choice on the movement or movements to be worked on. FYI: I want to play around with Turkish get-up tomorrow. FUN!!!

The Crossfit Kettlebell Specialist, Jeff Martone, demonstrating a Turkish get-up using his wife as the weight. AWESOME!

ONE WORLD AT ONE WORLD!

Last weekend was the Crossfit Level I Trainer Certification hosted by One World. There were 50 participants plus 8 trainers. One World was well represented. A huge congrats to One World's newly certified trainers. Top row from left to right: Bradass- Brad is already a Level I trainer, but he hung out all day on Saturday to help out; Austin B.- He's Crossfit Unlimited now, but we still claim him! Austin interned as a head trainer for upcoming Level I certifications; freddy c.- I got to be a head trainer...fun!; Russ Hughes- Newly certified! We are looking forward to you getting a schedule change at work and spending more time dialing in your trainer skills; Justin Earls- Newly certified! We don't see him much anymore, but he is still Crossfitting as proven by the 1:21 500m row that he performed in front of us on Sunday. WOW!!!; Joe Delacruz- Newly certified! You thought he was a great trainer before? Wait until you train with him now: Chong Tseng- Newly certified! Chong stated it best: "Now I feel legit!" You were always legit Chong....  Bottom row left to right: Lara Kellogg- Newly certified! She worked so hard over the weekend her shoes fell off; Mia Scafani- Newly certified! I would almost bet she learned more about fitness in two days than she did in four years of college; Catra Corbett- Newly certified! I didn't even know Catra had signed up for the certification. I hope she plans on ratcheting up her intensity after hearing the technique lecture. She could become an amazing Crossfitter!; Jolie Gentry- Head trainer and awesome demo girl. I want my squat to look like Jolie's squat some day!; Antonia Gentry- Thanks for hanging out on Saturday and being such a huge assistance! 

Great work all you guys and gals! I could not be more proud of our gym and the amazing athletes we have produced! I just got word that there will be another Crossfit Level I Trainer Certification at One World on May 10 & 11, 2008. Good times!

The Daily Article Link.... click here: Work can be stressful! The perfect reason why you should come to One World and relieve that stress in an hour.

WOD   3/25/2008

"Randy"

This workout was first posted on crossfit.com on February 13, 2008 in honor of Officer Randy Simmons of LAPD who was killed during a SWAT operation on February 6, 2008.

Using 75#, complete 75 power snatch for time.

A power snatch is from the floor to overhead as fast as possible. Check out this cool video clip of Sage Burgener performing the power snatch:

BUNNY RUN

Two One World Bunnies on a run. Did you run the 5k yesterday?

The Daily Article Link....click here: Squat therapy at it's finest.

Make sure you click the schedule link to check this week's schedule!

WOD   3/24/2008

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

• Double unders
• Squats

Need a little double under coaching?

NOW AVAILABLE FOR BABYSITTING

 

My neighbor asked me to watch her baby for a few minutes..... I was working in the kitchen. I don't have time to hold no baby. I improvised. With Crossfit, I train to not suck at life. Apparently, Crossfit doesn't do shit for parenting skills.

I assure you that baby Kaitlyn was not injured during this picture shoot. I did contemplate hardboiling her and painting her for Easter. Kids... I just luv em'.

Saturday is our first official "Rest Day." One World will be closed both Saturday and Sunday due to the Crossfit Level I Trainer Certification. Normally on a Rest Day, there would still be a group session, but this Saturday you get to really rest. We apologize to all of you for the inconvenience.

REST DAY~~SKILLS DAY   3/22/2008
Work on your handstand!

WOD   3/23/2008
Run 5k

If at least 5 people don't post times for the 5k run, and I know you are all honest and wouldn't lie about a workout, then you can expect Death by Burpee to be a surprise WOD in the next few weeks... (I'll post one WOD and then surprise you with Burpees..so sneaky!)

Have a great weekend. Next week's schedule will be posted by Sunday night.