Crossfit One World

MIXED DRINKS

This is my weightlifting beverage mix. I have a case of the "Perfect" water that I just bought off a friend of mine who is a supplement supplier. He is convinced that the "Perfect" water can instantly boost your performance after you drink it. I will be honest with you, it's f**kin' water. How the hell can it make you instantly perform better???? Per the "Perfect" label the water is purified, remineralized, ionized, microstructured, and oxygen rich. I have agreed to drink one bottle before every workout for the next 24 workouts. The first workout was the Crossfit Total. I  hit a new record on the press (211#) and then hit my old record on the deadlift (405#) . My squat was below my best by 18#. Second workout included double unders, which I totally suck at. I managed to get strings of six and eight in a row and even  hit ten once. Could it be the water? I doubt it, but I will keep you posted . Notice that my beverage mix changes when I workout at 9:00am and I have to go to work later in the same day:

I love the caffeine boost before any workout. I usually try to keep the beer drinking during a weightlifting session to one or two beers towards the end of the session. Alcohol has the exact opposite effect on the body than caffeine. Besides, I don't want to be a wide awake drunk while I am at the gym! Remember boys and girls, drinking is bad for you and you should definitely keep alcohol intake at a moderate level. You will be best served physically if you avoid drinking and training at the same time.

Don't forget to post two song requests to comments so I can get them off of iTunes for an all request playlist. Some good reguests are coming in already!

WOD   6/1/2008

Complete the following for time using a dowell as the load:

• Run 400m
• 50 back squats
• Run 400m
• 50 front squats
• Run 400m
• 50 overhead squats
• Run 400m

Here's just a cool video that was posted on Crossfit HQ a few days ago:

NAME THAT ONE WORLDER!

Our first installment of "Name That One Worlder!" Do you recognize the Crossfit One World athlete on the left? Post your guess to comments!

Do you have cool pictures of yourself that we may not recognize? Send them to me or bring them to the box so I can scan them.

The One World iPod Playlist:
I am pretty sure everyone is sick of listening to my music. Here is my offer to you: Each of you can request two songs to comments. I will download the songs off of iTunes to a One World playlist. This is no holds barred! Just remember that I will be sure to tell everyone who requested the song. Funny, I never thought I would be able to claim iTunes as a tax write off!

FYI: One World will be closed on June 19, 20, 21, and 22 for remodeling. The box is going to look AWESOME when it is done. If anyone would like to hang out  with us during the remodel, all help would greatly appreciated! All meals (and beer of course) on One World during the remodel!

The Daily Article Link....click here: Wikipedia  guides us through all things caffeine. I love caffeine, and caffeine loves me. If caffeine doesn't agree with you, stop!!!

WOD   5/31/2008

"Coretastic!"

Complete as many knees to elbows, hollow rocks, Abmat sit-ups, back extensions, GHD sit-ups and supermans as you can in 30 minutes. The catch: you must have an equal amount of reps done for each exercise at the end of 30 minutes.


Speaking of abs... Why Crossfit when you can get a Body Wheel?!?! It's America's #1 total body workout! If you use the Body Wheel only 3-5 minutes a day you will lose weight, gain muscle, get six pack abs, and look sexy! How can you possibly go wrong? It used to be $49.95, but now it's only $29.95!!! After watching this video, I know that if you buy the "program," you will look great with your new killer pecs, great cleavage, and sexy tramp stamp!

CROSSFIT ONE WORLD ON VACATION!

Ken Gemmell (on the left), a 6:30am regular at One World, got his ass kicked by a Crossfit San Diego WOD while he was vacationing. Ken managed to leave just enough juice in the tank to take this picture. Way to represent Ken! How about a picture from your trip to Crossfit Maui???

WOD   5/30/2008 (Compare to 3/18/2008)

"Christine"

Complete thre rounds for time of:

• 500m row
• 12 bodyweight deadlifts
• 21 box jumps (20" box)

Check out this cool video of Patrick Barber of Crossfit HQ and Crossfit Santa Cruz performing a world record effort of Christine at One World. Take the time to visit the Crossfit Santa Cruz site. Mallee Sato does a great job posting Zone meal plans DAILY! I was drooling just reading the menu! Mallee is a great trainer and an all around wonderful person!

ESSENTIAL EQUIPMENT II

Rene Pinto proving that at One World, we do everything BIG!

The water bottle....another piece of essential equipment you should bring with you to every workout. Hydration is one of the three essential ingredients to a great performance. The other two: sleep and proper nutrition.

The Daily Article Link....click here:  Training tips from a world class athlete.

REST DAY~~~SKILLS DAY   5/29/2008

Rest.........or.........make-up a workout.......or......

Practice your one legged squat (pistols)

I am so wiped out! I love rest days! If you aren't looking forward to your rest days, you need to train HARDER!


So.....Tracey has posted her "Sudden Death" Bear Sequence video on youtube. Tracey completed 11 rounds. Stef completed 10 rounds. Stef pointed out to me that Tracey went over the 45 seconds on rounds 5,6,9, and 11 (one to three seconds over). Regardless, it was a valiant effort. Also, Stef attempted the Sudden Death Bear workout twice because she did it wrong the first time. Here's my final decision.... Jason Khalipa will be the men's name engraved on the trophy as the 2008 winner. Stefanie and Tracey will both get their name engraved on the trophy, an honor well deserved by both ladies! Check out Tracey's video.... I think she could have did a round or two more!

ALL THE BEST TRAINERS DRINK BEER

Joe D. tries to inspire Bradass to get a few more front squat reps during the Crossfit Oakland Hopper WOD Throwdown.

The Daily Article Link....click here: Regrowing body parts! A little creepy, but totally cool none the less!

WOD   5/28/2008

Shoulder Press  3/3/3/3/3

CAN I SIGN IT?

Silvia "Ass Crack" Haro shows off her ultimate Crossfit battle wound. Silvia's hand was placed in a cast for strained or torn ligaments in her wrist. Silvia believed she injured the ligaments during "The Bear" workout. I am not a doctor, but I have had much personal experience with strained, inflamed, and torn ligaments. I have always found it is not usually just one incident that can cause enough damage to have such a drastic measure as a cast placed on your body. I explained to Silvia that she is still a relatively new Crossfitter. I do not think the load she used during "The Bear" was significant to cause serious damage to her wrist. I do believe that her 50 minutes of rope climbing attempts may have played a more serious role in injuring her wrist. A rope climb is body weight, and Silvia has not had a lot of experience manipulating her body weight during gymnastic movements. I believe the rope climbing may have inflamed her wrist, and "The Bear" simply aggravated the inflammation. Lesson to be learned #1: Silvia listened to her body telling her it was hurt and now she will take enough time off the wrist to properly heal it. Do you always listen to your body when it tells you something is not right? Lesson to be learned #2: The reality of being an athlete (and all who Crossfit are athletes) is that you will occasionally sustain minor injuries. Take care of them!

Don't worry, Silvia has informed me she will still be at the gym training even with the cast on!

Sorry folks, ran out of time to get a more detailed post done.

I am pretty sure it's been a few months since we performed the time trials. Hopefully, you are keeping track of your workouts so you can see your improvements. There were huge amount of new PR's set last time we did this. By the way: PR means "personal record." Someone asked what it meant the other day...) 

WOD   5/27/2008

"Time Trials"

Complete the following:

• 100 pull-ups for time
• 100 push-ups for time
• 100 sit-ups for tme
• 500m row
• 400m run

You may complete the exrcises in any order. You may rest as long as needed between exercises.

WINNERS!

Austin Begiebing (Crossfit Unlimited), Mike Minium (Crossfit Oakland), and Jason Khalipa (Crossfit Unlimited) at the Crossfit Oakland Hoper WOD Challenge. Crossfit Unlimited won the affiliate challenge at the event. They had the lowest combined time. Two males from each affiliate had to finish to qualify. Jason took a first place overall and Austin finished fourth.

Also, Jason won the Crossfit One World 2008 WOD Challenge. In sudden death, he completed 41 rounds of The Bear using 115#. Austin completed 35. Wow! Still waiting to hear from Tracey to determine the female winner.

ATTENTION!!!!!
HOLIDAY SCHEDULE FOR MONDAY- 9:00 am & 4:00 pm training sessions only. Enjoy your holiday! Have a few beers for me.... I have to work :-(

WOD   5/26/2008

Team relay WOD. Get into teams of four, one athlete at each station. Complete 30 reps (or calories for rower) at each station. Every team member completes each station. No teammate may move onto the next station until everyone on the team completes the 30 reps. The movements are:

• Row
• Box jumps (M:24"/W:20")
• Burpees
• Medicine ball cleans  (M:20#/W:14#)

Keeping the workout kind of easy for Monday because Tuesday will be Time Trials! Time to see how far you've come!

REPRESENT!

One World was well represented at the Hopper WOD Throwdown at Crossfit Oakland.  I was proud to say that I get the chance to work with each and everyone of you. You were all awesome! I leave it to you all to post your times for the heinous workout:
4 rounds for time of:

• 21 squat jumps
• 21 front squats (95#/65#)
• 3 muscle-ups
• 400m run

REST DAY~~~SKILLS DAY   5/25/2008

It's a rest day, but Joe Delacruz has a fun workout planned for the free Sunday Morning Group workout session. Bring your friends and family. Introduce them to the workout that you love!

CHRIS AND HIS "LITTLE" FRIEND

Chris Stroud swinging the 70# KB. Chris weighs a little more than 150#. Chris did 125 swings during the course of his workout. That's some serious power output!

Saturday is the field trip to Crossfit Oakland for the Hopper WOD challenge. We will be pulling out of the Crossfit One World parking lot at 9am. If you want to caravan with us, then be there a little early. If not, click here for address and directions link. Be there by 10am!

If you are not able to make it to Crossfit Oakland, swing by One World at 9am and get your WOD on!

WOD   5/24/2008

"Cindy"

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

• 5 pull-ups
• 10 push-ups
• 15 squats

-OR-

"Mary"

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

• 5 handstand push-ups
• 10 one legged squats (pistols..alternate legs)
• 15 pull-ups

I am sure everyone who attends the Crossfit Oakland Hopper WOD Challenge will post the WOD to comments.

Don't forget that Sunday at 10am is the return of the Sunday free workout session. Bring your family and friends!

Here's Part I, Part II, and Part III of Adrian Bozman from San Francisco Crossfit teaching the pistol:

CONTROLLED CHAOS

25 athletes performing Fight Gone Bad along with 25 score keepers. Crossfit One World was rocking during the Crossfit Level I Trainer Certification!

FYI- A few notes of interest:

#1- I hate to say I told you so, but I told you so!! The Crossfit Games has sold out! If you have not registered, you are shit out of luck! I am really bummed that some of you will not be competing. Next year, get it together and register!


#2- Chong wants to know if anyone wants a 10:30a or 11:00a class added to the schedule. Post your interest to comments.

#3- I have to admit that I am watching the new season of "So You Think You Can Dance." Some of the dancers on that show are just amazing athletes! Plus, the girl "judges" on the show are certifiably loony!

#4- Today's call out- Where the hell has John Morrison been?

The Daily Article Link....click here: Robb Wolf of Crossfit Norcal is the man! Here's a great post he did about dreading the exercise you hate. If you practice the one's you hate, everything else will get better. What exercise do you hate? I hate double unders!!! Post your "most hated" to comments.

WOD   5/23/2008

Complete the following for time:

• Row 1000m
• Run 200m
• Row 750m
• Run 400m
• Row 500m
• Run 600m
• Row 250m
• Run 800m

You can do this workout in the reverse order if you wish.


This is what I am talking about! A great display of the ten aspects of fitness: cardio endurance, stamina, strength, flexibility, power, speed, coordination, accuracy, agility, and balance. This guy is simply bad ass!!!!