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.
It was a "Girls Only" 4pm session at One World today. From left to right: Sandra, Maria, Fredrica (when in Rome....), Traci, and Silvia. Silvia got a new knickname today: "A.C." Another case of, "I'll leave it to her to explain." Great work ladies! Thanks for being a fun group!
The Daily Article Link....click here: Cool little article from Self Magazine with some tips on eating right.
REST DAY~~~SKILLS DAY 5/1/2008
Rest...OR...make up a workout you missed...OR...
Max weight effort overhead squat
Can you overhead squat your bodyweight???
Check out one of Austin's trainers, Jason Khalipa, taking on the Bionic Vs. OPT WOD. Click the names Bionic and OPT to see the original challenge. I have to try this one today....anyone with me???
This One World Crossfit Instructor put his foot in his mouth during the Oly lifting session on Tuesday night. He tried to hide, but you can never escape the camera! If you guess the instructor, I will leave it to you to ask him the story underneath the box!
The Daily Article Link....click here: This Saturday is the Intro to Krav Maga Seminar featuring guest instructor Sam Sade of Krav Maga Worldwide. I have trained with Sam...He is amazing!!! This seminar is free to One World members, $25 for other Kraf Maga affiliates, and $45 for non-members. I will vouch for Sam... A free seminar with him is a steal, and he is well worth the money for your friends. This seminar is open to the general public and runs from 10:00a to 1:00p. Now is your chance to check out Krav Maga!
WOD 4/30/2008
Complete 5 round for time of:
30 kettlebell swings (55#/35#)
10 left hand overhead kettlebell squats (55#/35#)
10 right hand overhead ketllebell squats (55#/35#)
Maybe we should do the kettlebell overhead squats like this!!!
25 people enjoyed the first free Sunday morning workout. Everyone got a heaping helping of Joe D.'s "Scrambled Eggs Gone Bad." Good times were had by all. Bring your friends to the the next Sunday workout.
A few announcements:
The 5pm group session is by far the most popular of all the Crossfit training sessions. Your 5pm instructor NEEDS YOU TO BE ON TIME!! That many people is hard enough to keep a good eye on, and if you show up late it disrupts the trainer's game plan. Hey, if your gonna be 10 minutes late, why not just take your time and show up at 6pm instead??? So, here is the new Crossfit One World rule. If you are late for ANY session, the instructor will take the amount of minutes you are late and multiply it by three. The total will be the amount of burpees EVERYONE will have to do during the warm-up. You will not be well loved for long. :-) If there are more than one of you late, that can add up to a lot of burpees! The good news is that based on the amount of people who regularly show up late, you will all be awesome at burpees! FYI: if you are late because the Krav class (or any other class) you take before Crossfit runs late, you are excused from making everyone do burpees. This new rule applies only to people who walk in the front door late.
The Saturday morning group session will now take place at 9am instead of 8am. You get an extra hour of sleep! Drink some coffee....take a few aspirin....just get up and do it!
The first Saturday Morning Field Trip on May 24th will not be at Mission Peak after all. Instead, One World has been invited to Crossfit Oakland to compete in a Hopper WOD challenge.... Put on your game face and your best One World shirt! We will meet and One World and caravan to Oakland. More details to follow as I get the rest of the information.
The Daily Article Link....click here: Some tips on running downhill. You are gonna want to start running some hills if you are planning on competing in the Crossfit Games.
WOD 4/29/2008
Complete four rounds for time of:
300 jump rope rotations
400m run
500m row
If rower availability becomes an issue, you may switch up the order.
The trail run from the 2007 Crossfit Games. I don't think there was a single athlete that didn't walk at least a portion of this run. Brutal! I HATE TO RUN, so if I can do it, you can do it too!
Joanne aka J-Ro in Guam. How much do we miss her?!?!?! A TON!!!!! Joanne has trained at One World since the day we got the keys to the building. She has been traveling for quite some time now. I can't wait until she returns!
The Daily Article Link....click here: Check out J-Ro's blog! Joanne lets us all know what we are missing by not visiting Guam.
WOD 4/28/2008
This workout comes from the diabolical mind of Andy Stumpf, owner of Crossfit Coronado and one of several Crossfit HQ trainers I aspire to emulate.
"What the Fran?"
Complete 9/15/21/15/9 reps for time of:
Thrusters (M:95#/W:65#)
Pull-ups
Thrusters as demo'd by a two more amazing Crossfit HQ trainers, Greg and Annie
Fremont firefighter and One Worlder, Brian Guernsey, showed up to the 6:30a training session on 4/24. Brain had to leave at 7:00, so he warmed up with the rest of the group then decided he would just row the 1000m portion of the workout. Brian told me before he started, "I'm gonna row 1000m in 3:15." That's a 1:37.5 avg 500m. Quite a pace for a guy who only sees a rower the two times a week he gets the chance to swing by One World to train. Needless to say, Brian nailed it! Wow!
The Daily Article Link....click here: Remember Mary Licko? She posts here occasionally and she visited us for a few days during the last Crossfit Level I Trainer Certification. The Daily Herald (Chicago) did a story about the charity workout (Murph!) that Mary participated in. Nice job Mary! Check it out!
REST DAY~~~SKILLS DAY 4/27/2008
Make up a workout you missed...rest......or:
Today is the first "Free Sunday Workout Session." Bring family or bring a friend! Your awesome instructor, Joe Delacruz, will make the workout work for anyone who shows up. Joe's workout is called "Scrambled Eggs Gone Bad." Appropriate for a Sunday morning workout!
8pm on a Friday night. I went to One World to work out after I got off work. The boys of One World Jiu-Jitsu Academy (check out the totally cool website) were still going at it! I got them to take a break from their training to "pose" for a shot. What a great picture!
After I took the photo of the jiu-jitsu guys, I trotted back to the Crossfit training area to find Imran training all by himself. The guy was going at it! What a beast. He was doing a workout with 400m runs, pull-ups, and dumbbell thrusters. I got him to pose for a picture after he finished working out. Imran grew up in London, so he gave me his best 007 pose:
After I started my workout, I looked over and caught Imran giving up on the 007 coolness and doing a cool off instead:
The Daily Article Link....click here : Cheating so you can enter the Boston Marathon.
WOD 4/26/2008
400m lunge step for time.
Woo Hoo!
For pure entertainment purposes.... check out the coolest fight scene ever caught on film and in one take!
Crossfit One World's black sheep, Kamil and Jerry, hanging out at next door at Full Function Technology during the last rest day.
Rest Day~~Skills Day gets posted like this: Make up a workout you missed....or....rest....or.....(insert challenge workout here). I missed the part where it says smoke a Marlboro. Pretty sure I've never posted it as a challenge WOD....
They pump up some really fast cars at Full Function, but now we know why
Jerry and Kamil are slow! Kudos to both of these two for cutting way
back on their smoking. (Kamil is down to one or two choke sticks a day.) We will throw a party the day they both
completely quit.
The Daily Article Link....click here: Required reading for Kamil and Jerry.
WOD 4/25/2008
Deadlift 1-1-1-1-1-1-1
Deadlifting done right is safe and truly a great exercise!
It was a rest day, and everyone finished making up the workouts they missed. You know what that means....that's right, time to play outside! How about overhead 100m walks?
Josh aka School Boy set the bar with the first walk at 95#
Stan had a message to deliver as he got ready for his 95# 100m walk....
Cheryl T. says, "Whatever....girls kick ass!" 95#!!!! Cheryl routinely does the workouts at the guy's weights. Nice work Cheryl!
Check out Audrey aka School Boy's Mom walking 45#! She did the full 100m. I remember when she couldn't even do a push-up. I have to start eating dinner at the Johnson house. Just yesterday her youngest son, Jo-Jo, was busting out kipping pull-ups. What a great family!
I prefer to move 95# 100m the easy way....
The Daily Article Link....click here: This article swears that barefoot is better. I guess the Barefoot Wonder was on to something.....
Today's workout is the Hopper WOD from the 2007 Crossfit Games. Scale the workout as needed to suit your physical abilitiy!!!! Just like the Games, we will put a 20 minute cut-off time on this WOD. Raz finished this WOD in 16:12 (6th place). Jolie finished in 16:22 (1rst place and one of only two girls to finish in the 20 minute time frame). I finished in 18:40 (14th place). The top time for the guys was Brett Marshall aka AFT at 13:07. WOW! If you would like to see the results from the entire 2007 Crossfit Games click here.
WOD 4/24/2008
Complete the following for time: Row 1000m (one time only)...then complete five rounds of 25 pull-ups and 7 push jerks (M:135#/W:95#)
Once again, I leave my camera lying around and the craziest stuff just appears on it. I download pics off my camera every night. Sometimes I don't even look at all the pics because I know that there is only a certain one I am looking for. I found this one in a set of pics downloaded on 1/31/2007. Anyone want to confess and explain? It's One World Clue! Post your own caption to comments.
I owe you all an apology. Sometimes a bad workout gets posted. I was just not happy with the 4/22/2008 WOD. It was chaotic as hell. I swear to you, it looked good in my head! It's not the worst workout I ever posted (anyone remember the 800m walk with a weighted barbell on your shoulder?), but it will remain in the top ten for now! I would say it won't happen again, but Coach Glassman has lectured about "bad programming." Sometimes it happens. I chalk it up to learning how to be a better trainer. You all were fantastic as usual, and I appreciate that some of you even enjoyed the workout. Crazy!
The Daily Article Link....click here: This article made me hungry as hell for a salad....
REST DAY~~~SKILLS DAY 4/23/2008
Make up a WOD you missed...rest...or...
One Arm Snatch for max weight effort. You may do a full squat snatch or a power snatch. You may use a dumbbell, but a barbell is sooooo much more fun!
The one arm snatch looks something like this. I think he actually missed this attempt. Notice he doesn't stabilize the load before he dumps it. Regardless, 198# is heavy weight for one arm!
Sometimes, the demonstrations for certain exercises are interpreted loosely.....
The X-Man
On the left: The "Two Feet on the Ground" technique. (This takes a lot of flexibility) On the right: The sub for the "Two Feet on the Ground" technique- The "One Foot on a Box"
I call this one "Knees on Box", but Lara calls it "Makes Everyone's Ass Look Great"
And finally.....The last one I leave for all you to name:
Great job this morning everyone!
The Daily Article Link....click here: An article about lacrosse and how it is the up and coming sport. Did you know that Jason K. is a high school lacrosse coach? Congrats to his high school team for making the playoffs. Good Luck Guys! How about some pictures of the team and a little information about your boys Jason?
WOD 4/22/2008
Nancy helped me come up with this one...
Two man teams. The exercises are wall balls, double unders, and farmer's walk. Each team must complete 120 wall balls (M:20#/W:14#) and 200 double unders. Here's how it works: A member of each team will start at the farmer's walk starting line for a 100m farmer's walk. At the command of "Go!", they start the farmers walk: (M:45# steel plates/W:25# steel plates). While they are walking, the other team member may either do wall balls or double unders. The person that comes in first place for the farmer's walk gets to add 10 wall ball reps to every other teams workload. When a teammate crosses the finish line, all work for that team stops and they rotate walkers. That is the end of the round. The teammates will alternate walkers each round. Work resumes at the start of the next farmer's walk relay. First team to complete their workload wins but everyone finishes the original 100/200.
Did that make any sense? I will better explain it in the group sessions tomorrow.
Don't fret about walking 100m with the steel plates. Check out these big dudes walking with 264# in each hand
