ONE-LEGGED HURL

Raul pays a visit to the Pukie depository after his bout with "What the Fran?" on 4/28/2008. I admire that Raul went the extra mile and worked on his one-legged squats while he was chucking up his breakfast.....

FYI:

The "late to class burpee punishment" does not apply to rest days! Rest days are your days to do whatever you want. And one more thing: If you get pulled over for speeding while trying to get to One World on time, please do not call me while the cop has you pulled over. As a matter of fact, I would not even tell the officer you know me. That's a sure way to get a ticket. :-)

The Hopper WOD challenge at Crossfit Oakland is on!!! We will meet at One World at 8:45am on 5/24/2008 to caravan to Oakland for the 10:00am challenge. Mark your calenders!

One World is hosting back to back Crossfit Level I Trainer Certifications the weekends of 5/10 & 11 and 5/17 & 18. The 10th, 11th, and 18th are workout days. I will post workouts that you can complete at home with no equipment. The 17th is a rest day.

5/14, 5/15, and 5/16 will be the One World Games Challenge. The schedule is as follows:

• 5/14 will be "Helen" (3 rounds of 400m run/21 KB swings/12 pull-ups).
• 5/15 will be the 5k run
• 5/16 will be "Grace" (30 clean and jerks for time)

The prize for the One World Games Challenge will be $150 for top man and top woman. Entry is free to One World members. The entry fee for non-members is $25. You must compete in all three events to be eligible to win the prize. You must complete the WOD during a scheduled training session to win the prize. You heavy hitters can expect your trainer to tell you a rep doesn't count if you are cheating it!

The Daily Article Link returns tomorrow.

WOD   5/2/2008 (Compare to 2/21/2007)

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

• 5 bodyweight deadlifts
• 1 rope climb

Ass kicker! Sub lowering yourself in the plank position three times for the one rope climb.


Check out this "How to Rope Climb" video I found on youtube. It has a little kid, a dog, and a chunky old coach in jeans, boots, and a sleeveless shirt. Totally bizarre!! I am only posting it because the little girl's climbing technique is one I've never seen before.

Comments

[Willy]

Hey Joe & Eric,
depending on how my hands are holding up tomorrow, I'll try the Murph with you. It'll be my first go-round. What time?

[freddy c._one world]

I forgot to post the fact that Stef has placed every WOD ever posted on the Crossfit One World website in an excel spreadsheet. I converted it to a numbers spreadsheet (mac), but I have a copy of the excel file. If you would like a copy, email me, and I will forward it to you (specify numbers or excel). I will post this info again in tomorrow's post. THANK YOU STEF!!!!

[Eric]

Will I should be in around 5, lets do it, even though you will kick my ass.

[Eric]

Freddy I really think we should throw some heavy lifting in the games Bro!!! just something oh lets say DEADLIFTS !!

[kip]

freddy, actually alot mil/ le use this style. it applies the proper friction without skinning up your legs. although it is less secure it provides adequate friction to complete the climb. I have noticed crossfit has a rope progression, but the normal level of expertise is lacking in the rope climbing.

[stef]

13 Rounds - rx'd

[JAck]

Hey its Jack from New Orleans again. It has been a while since I first posted here with my gaining weight goals. Well I have improved my eating and cranked up the workout intensity. I started out at 172 and I am probably 168 right now. I would be disappointed but I am noticably more defined now and I am stronger and I am getting new PRs every week now. SO by intending to gain weight somehow I have lost weight and actually improved tremendously in my workouts. I am sure there is an explanation for this. Also, my mother and girlfriend are asking me to get them crossfitting. Any suggestions on how to get them started without burning them out and getting them frustrated? Thanks again for ya'lls website and its continuing motivation.
Jack

[Mia]

One more round than I did the time before... Rx'd 7 rounds and 5 DL 138#

[Mia]

K, wait. That's not Rx'd... it's about 5 lbs shy.

[maria]

17 rounds -rx'd rope climb, not DL.

Mia: I did the same thing. I couldn't count right today. I was under my body weight as well. I'll have to do this one over again on a rest day. Wana do it with me?

[maria]

Jack:
I'm not a trainer, but I do have a suggestion for the ladies:
1) keep the weights light
2) 1/2 the normal reps
3) good, loud techno music
4) nice, hot bath or shower every night
5) a good massage
7) advil
8) remind them to breath during the workout!!

Hope this helps, buddy!

[Mia]

Yes, women need massages.

...and Maria... just go ahead and tack this on to all the other workouts I say I'll do with you and never do ;p

I'm so lazy!

[stef]

Jack -

My suggestion for your mother and girlfriend is to just try. Modify all workouts until they can make personal improvements and get to the rx'd (prescribed) weights, distances, etc. Good Luck!