Come in and watch one of the training sessions. You can locate the current schedule by clicking on the "Current Schedule" link on the left sidebar. You can also come in for the free Sunday morning session that occurs every Sunday morning at 10:00 am (check the website the night before for any cancellations due to seminars). No CrossFit experience necessary for the Sunday session. If you are serious about committing to CrossFit One World, we are serious about giving you the best CrossFit experience possible and leading you to the goal of elite fitness. All new members start in the On Ramp Program, a 12 session program that ramps you up to participating in the regular CrossFit One World training sessions. A new On Ramp Program starts every four weeks, and is included in the One World Membership Enrollment Fee. Check the "Upcoming Events" on the right sidebar for the next On Ramp Program start date. Contact One World (510-324-8153) for more information.
Thanks to everyone who showed up. It was a great time. There should be more photos on the Flickr account. Click on the Flickr account link on the side bar.
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WOD 11/1/2008
"Tabata Something Else"
Complete 32 Tabata intervals (20 seconds work/10 seconds rest) where the first eight intervals are pull-ups, the next eight are push-ups, the next eight are sit-ups, and the last eight are squats. Your score is total reps for all 32 intervals.
You'll need a score sheet and a good timekeeper for this one!
Check out Eric hanging out with nine year old Isaac Sill, son of the Fish Queen, Annie Sill. This kid is a future beast! Before he decided to do 100 push-ups with Eric while Eric was performing "Angie," Isaac walks up to me while his mom was in Chong's 6pm session and says, "Hey can I lift that?" He points to a bar weighing 145#. I thought it would be funny to set him up in a deadlift and watch his face turn all red and the bar not go anywhere. So I set up Isaac's grip and feet. I tell him, "Get your butt lower than your shoulders." The kid dropped into the most perfect deadlift set-up I have ever seen. Weight on the heels, lumbar curve, shoulders slightly in front of the load. I tell him, "Drive up through your legs." I kid you not (no pun intended), the kid just lifts it up like it was nothing!!! He puts it down and points to a set of 25# bumpers. "Can we put those on?" I was tempted, but we will save that for another session. Next time I get him to clean and jerk. Stay tuned....video proof next time!
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It is with a heavy heart that all of us at One World have James Locke and his family in our thoughts and prayers. James' mother, Eulalia (Lally), passed away on Wednesday after a courageous battle with cancer. From what James describes, Lally was an amazing mother and a wonderful woman. Take a moment to think about the Locke family today.
Rest In Peace Lally
*************** No 6pm session on Halloween Night. Take your kids out trick or treating then come on down to One World for a Halloween social. Pot luck food, bring your own booze, and I will make sure everyone has a designated driver.
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REST DAY~~~SKILLS DAY 10/31/2008
Rest....OR....make up a workout you missed....OR....
Practice L-sits
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Practice your L-sits, and you will be doing cool stuff like this on the parallette bars in no time at all!
Each session on Wednesday started with a 500m row for time. What great times were achieved! Numerous girls hit sub 2 minutes. I remember when a sub two minute row by a female at One World was a big deal!
The day started out with Brian Guernsey pulling a 1:25.7 during the 6:30am session. Not his personal best, but a fantastic effort none the less!
Not to be outdone, J.D. Stewart came in at 5:00pm and pulled a 1:25.4! You see...every split second really does count!
Great effort guys! looking forward to seeing you battle it out again in the near future!
Thinking you will never be able to pull a 500m row that fast? Well, guess what.... you're likely right. For most of us, we are not built to be fast rowers. Both Brian and J.D. are over 6' tall. (Brian comes in at a gigantic 6'5".) The two both use long powerful strokes to get those quick times. Notice that both averaged 36 strokes per minute. Us normal sized people are cursed being vertically challenged. We have to pull a lot harder to keep up with the giants.
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The Halloween Party is a go. Feel free to invite your family and friends. This is not closed to One World members only! Halloween night anytime after 7pm.
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FYI, I am thinking about dropping the 9am session on Monday through Friday. The 12pm session is much more popular. If I drop the 9am session, I will be able to coach the 12pm session on Wednesday and Friday. Just a thought right now. Please post your thoughts to comments.
Check out some of the awesome photos taken by Maria and posted on the Crossfit One World flickr account. Her photos are great! Post your photos to the One World account. Email me for the password. (freddy@crossfitoneworld.com)
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The Halloween Party is Friday anytime after 7pm. Bring some food (or not) and bring beverages (or not). I am officially announcing the Pumpkin Carving Contest. Bring in your carved pumpkin. We will vote via majority cheer. Prize is $50! A sample of the competition:
WOD 10/29/2008
"Diane"
Complete 21-15-9 reps for time of:
Deadlift (M:225#/W:185#)
Handstand push-ups
Lots of subtitutions for the handstand push-ups. Have faith! Your trainer will get you through this workout!.
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Check out the man, Adrian Bozman from San Francisco Crossfit, doing a "Walking Diane." This was one of the first videos I ever saw of Adrian. I instantly thought, "That guy is a circus freak!" Well, guess what...Adrian actually went to Circus School in San Francisco! (Adrian is freaky in another way..... he is Canadian. Lots of crazy strong athletes in Canada!)
The first One World athlete to do "Walking Diane" will get $100 straight from my pocket. Yes, that is a challenge! (Girls weight is 185#) It must be done just like Adrian's Diane...the handstand walks must be unbroken.
You know it's a small One World when you go to a party and run into another One Worlder. Stefanie Hinderer and James Locke aka "Captain Inflexible." Captain Inflexible is throwing up his version of a gangbanger One World salute.
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WOD 10/28/2008
Complete the following for time:
Run 800m
100 squats
Run 800m
100 overhead squats with a dowel or pvc pipe
Run 800m
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A breakdown of the overhead squat as presented by Annie and Nicole.
Getting the most out of the medicine balls AFTER your workout. Tony Tossano demonstrated post-WOD recovery. He was out like a light for over 30 minutes!
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I got a chance to visit the Sunday morning session this past weekend. Joe D. is doing an excellent job with this class and I got many comments from people saying how awesome it was to have so many trainers there (Joe, Chong, Brad, Austin, Cheryl, Eric, Jason.... hope I didn't miss anyone.) Joe ran 30+ people through Fran.
After the session, some folks stuck around as test subjects and Joe, Chong and Austin practiced for their upcoming Crossfit Level II Trainer Certification. Thanks to all of you who helped them out with all the feedback, both good and bad. I will be working with them again on Wednesday night at 7pm. If you would like to be a practice test subject for them, please swing by. Your feedback regarding their coaching skills is going to help them pass the certification with ease!
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REST DAY~~~SKILLS DAY 10/27/2008
Rest....OR....make up a workout you missed....OR....
Practice one arm barbell snatch.
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Talk about a small workout space. Check out this guy hitting 135# one arm barbell snatches. Great form! The barbell actually hit the wall on the first one, and I think you can hear him say, "Killer!"
We have an amazing group of youngsters at One World who are on a path to leave a mark on the Crossfit community one day: 16 year old Josh "Schoolboy" Johnson, 15 year old Alina Tassano, and now, Rita "The Receptionist" Benavidez. Rita comes from a cross country background in high school, but the first day she walked into One World she did 14 kipping pull-ups. Pretty impressive. Check out the end of her first 45 minutes ever of training the clean and jerk. Rita hit a 120# lift.
Not the prettiest form yet, but imagine what she'll lift when we dial in her technique. Rita is also the One World front desk girl working every Monday through Friday from 4pm to 8pm or so. Say hi and congrats!
Keep up the great work Rita, Alina, and Schoolboy. You are inspirational to all of us.
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The free Sunday Workout at 10am with Joe D. is on!
WOD 10/26/2008
"Fran"
Complete 21/15/9 reps for time of:
Thrusters (M:95#/W:65#)
Pull-ups
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Ahhhhh, Fran! She is the mother of all Crossfit workouts. If you are around a bunch of Crossfit folks, sooner or later, the question comes up: "What's your Fran time?" So, what is your Fran time? Better yet, do you remember your first Fran time (and the weights or pull-ups you used) and your last Fran time? Post your memories to comments.
My first Fran was 7:50 but I cheated all my pull-ups by not fully extending the arms at the bottom of the pull-up. It took me about six months to get my pull-ups right. My last Fran was 2:38. I threw up after that one!
Everyone has noticed that I removed all the chalk from the gym one day and replaced the chalk buckets with bags of rosin hanging from the pull-up bars.The reason I removed the chalk is that people were extremely careless with it. Every morning I had to come into the gym and clean up chunks of chalk that were crumbled all over the floor. I just got fed up with it. As always, it's the few that ruin a good thing for the many! Many of you are requesting that the chalk come back.
Here is the compromise:
Chalk Socks!! The chalk socks are in the buckets. Do not remove the chalk socks from the buckets and carry them around the gym. I will keep the chalk socks full as long as the chalk mess does not become an issue again.
NO LOOSE CHALK IS ALLOWED AT ONE WORLD FROM THIS DAY ON!!!!
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NEW TRAINING SESSIONS!!!!!!
Starting Monday, 10/27/2008, the following classes are added to the schedule:
MONDAY 12p - 1p
TUESDAY 12p - 1p
THURSDAY 12p - 1p
FRIDAY 6p - 7p
Still working on an instructor for 12p on Wednesday and Friday. Is any one intereseted in a 7p session on Tuesday and Thursday???
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REST DAY~~~SKILLS DAY 10/23/2008
Rest....OR....Make up a workout you missed....OR....
Work on your handstand or another gymnastic movement.
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How about some EXTREME gymnastic movements. This guy is amazingly strong. I had to pick my jaw up off the floor after this one.
Schoolboy at the "Big Girls Don't Cry" Affiliate Throwdow. Insert your caption to comments. I'll start:
"Look Mom, I ate all my vegetables...."
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WOD 10/21/2008
Clean and Jerk
3/3/3/3/3
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The hands stay in contact with the bar, but you may rest when it is on the floor. (It's not tap and go like The Bear.)
Weightlifting days are important. They make you stronger, and being stronger makes everything else easier. To get the most effectiveness out of weightlifting days, you can't be afraid to put some intensity into each set. When you are done with the first set, you should be thinking, "I can't believe I have to do that four more times." I often see people start at one weight then finish their last set at a weight sometimes as much as twice the start weight. Start heavier! For example, if you are starting your first set with 95# but finishing with 185#, I challenge you to start your first set at something like 155#. Warm up slowly. Take plenty of rest between sets. I've seen Schoolboy take over an hour and a half to finish a typical five set weightlifting session. Go get some! I love weightlifting days at One World. The atmosphere is electric!
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I love watching vids of girls throwing up big weight. The Snatch and the Clean and Jerk.....
The Volkslauf Mud Run is a 10k venture into madness. The event was held two weekends ago. Ken Gemmel, Jolie Gentry, and Ramon Macias were on a team that competed. Check out the before during and after pics. Next year, One World will put a few teams in. Who will represent?!?!
Look like a great time. We'll join you next year.
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WOD 10/21/2008
In any order, complete the following for total time:
Run around the block (1.1 miles)
Row 1000m
150 double unders
Can't double under? Jump over a parallette bar 150 times. ****************
The "Big Girls Don't Cry" Affiliate Throwdown was AWESOME! Big kudos to Austin Begiebing and all at Unlimited for putting on such a great event. One World was represented by (left to right): Chris Stroud, Stefanie O'Brien, Kirk Wu, and Josh "Schoolboy" Johnson. The workouts were "Fran", "Karen", and "Grace." Here are their times in that order:
Are you kidding me? Kirk and Schoolboy PR'd all three workouts. That is incredible. Great performances by all four of you. All of us that were there were proud to say that we were from One World.
Speaking of "all of us that were there:" The One World base camp. That's Schoolboy on the floor actually looking human. I think he was tired..... really!
Maria, Tony, Cheryl, Bradass, and Rita (flashing the World One Sign), throwing some love down to the athletes in "The Cell."
Behold "The Cell"!! Crossfit Unlimited used to be a raquetball court. The place rocks! Totally awesome to be working out with people watching you from above.
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WOD 10/20/2008
"Dumb Face"
Complete 21/15/9 reps for time of:
Dumbbell squat clean and jerks (M:35#/W:25#)
Pull-ups
This is a full squat clean. It starts from the floor and is caught in the front squat position. You then stand and get the dumbbells overhead. Fun stuff!
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The dumbbell squat clean as demonstrated by our friend Andy Petranek of Petranek Fitness.
The Crossfit Unlimited "Big Girls Don't Cry" Affiliate Throwdown is on Sunday at 10am. Good luck to our One World athletes participating in the event: Kirk Wu, Stefanie O'Brien, and Josh "Schoolboy" Johnson. Make sure you are familiar with the Standards of Movement. Each athlete will be judged during each workout. This is going to be a great event with some serious athletes from all over the Bay Area participating. A BBQ and social follow the event.
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There will be no Sunday sessions due to the fact that we will be at Crossfit Unlimited.
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Looking for some volunteers to help with the Halloween party. We'll have the jumper for the kids again, and One World will supply eating utensils, plates, cups, water, etc. The event will be pot luck. I need some help decorating the box, planning some games. Stuff like that. Let me know if you are interested in helping out. Post to comments if you are planning to attend so I can get an idea of how many are coming.
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REST DAY~~~SKILLS DAY 10/19/2008
Rest....OR.... Go to Crossfit Unlimited and check out the event!
There were many great photographs from the Fight Gone Bad fundraiser that was held at One World last month. Here is a picture of Brad, Joe, and Tony. Why is this a great photo? Check out the bottom left corner of the photo. James, aka Mr. Inflexible, curled up on the floor wishing he was dead after his first Fight Gone Bad workout. Have any of you been there before?
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Don't forget that there are no Crossfit sessions this Sunday. We will all be at Crossfit Unlimited for the "Big Girls Don't Cry" Affiliate Throwdown. Go Crossfit One World!
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WOD 10/17/2008
"Helen"
Complete three rounds for time of:
Run 400m
21 kettlebell swings (M:53#/W:35#)
12 pull-up
There are a few benchmark workouts that are "topics of conversation" when you hang out with other Crossfit junkies. An athlete's Fran, Grace, and Helen time always seem to come up when you are just hanging out sipping a few beers with your peers. Helen is a mind f**k. You look at her on paper and think, "Wow, just three rounds? What's the big deal?" Throw yourself at her. Give it all you got. Be willing to go to that uncomfortable place that potentially can lead to a date with Pukie. The One World Wall of Fame is waiting to recognize you for your amazing performance. There are places you can go that you think you can't.
The freddy c. action figure makes the moves on Barbie. Good thing there is no nancy c. doll or he'd be in BIG trouble!
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WOD 10/16/2008
"Mr. Joshua"
Complete 5 rounds for time of:
Run 400m
30 GHD sit-ups
15 deadlifts (M:250#/F:185#)
Yes, you read those weights right. This is a heavy and hard workout worthy of Hero Workout status. Scale the weight appropriately. Don't try to be a hero! Since there are only five GHDs at One World, some of you will start with the run, some of you will start at the GHD, and some of you will start at the deadlift.
FYI: Anthony Rojo did this workout as prescribed in just over 21 minutes. WOW!
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Check it out! JD hitting 185# and Cheryl hitting 105# during the last round of "The Bear"
Welcome to the world Kyla Lee, daughter of One World instructor David Lee. She's so tiny, but I am guessing one day she will be a Crossfit superstar!
How many times have you thought to yourself, "If I had just discovered Crossfit when I was younger..." ???? We can't go back in time, but we sure can raise our children to be fit and healthy. You have the opportunity to raise children without the medical problems that most kids are seeing today: obesity, diabetes, etc. Proper exercise and a solid nutrition plan are two essential ingredients to living a better happier life. Kids that eat right and exercise do better in school. They are better adjusted to handling new or stressful situations. And my favorite: They tend to be better behaved which saves me or some other cop from having to give them a beat down at a future date while out on patrol.... Post your thoughts about kid's fitness and nutrition (and beat downs...haha) to comments.
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Mark your calenders. There will be no training sessions this Sunday (10/19). I hope everyone comes out to Crossfit Unlimited to cheer on our athletes completing in the "Big girls Don't Cry" Affiliate Throwdown. Three "Girl" workouts in one day: Fran, Grace, and Karen. Wow! Event starts at 10am.
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Thanks for all the input regarding adding classes to the schedule. We will be discussing the options at our trainer meeting Wednesday night.
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REST DAY~~~SKILLS DAY 10/15/2008
Rest....OR....make up a workout you missed....OR....
Try a max weight snatch. This will involve warming up with some good overhead squats too!
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Imagine you could just go hang out with Coach Mike Burgener at his house. Coach Burg is one of the premier Olympic weightlifting coaches in the country. Video of a max effort snatch training progression filmed in his garage.
Recent conversation between Bradass and his wife Carmella:
Carmella: "Okay honey, now that I showed you where the "ON" button is, this is called a computer monitor."
Bradass: "Wow.... Look at the pretty colors!"
Yes, Crossfit prepares you for life and everything it throws at you. Everything except learning how to use a computer. Honestly though, much like his athleticism, Bradass' computer skills have come a long way in the last three years! Go Bradass!
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WOD 10/14/2008
"The Bear"
One cycle of "The Bear" is a power clean to a front squat to overhead to a back squat to overhead. Complete seven cycles to finish one round. Once the weight is picked up off the floor, it can only tap the floor between cycles. (Touch and go.) Rest with the bar on your shoulders, overhead, or tucked into your hip.
Complete five rounds for max weight in the last round.
The One World record stands at 175# by J.D. Maybe "The Bear" should make the Wall of Fame. How about this... I challenge anyone who visits this sight to film their max effort of The Bear. Post it up on youtube and link it to comments so we can see it. We will make The Bear Wall of Fame segment open to all our extended One World Family. Anyone who posts a video will be taken into consideration for the top five on the wall. We'll post your name and where you are from. It's One World and we're all living in it... Good Luck!
Watch the second video to get a better idea of the standards for The Bear.
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Not sure what Crossfit box this is, but it's a cool look at some fairly new Crossfitters getting a piece of The Bear. Cool song too!
I know you all have probably seen this video of Jolie, Roman and I doing The Bear in Santa Cruz. I only post it again because it best explains the workout and shows some good resting techniques. Besides, who ever gets tired of watching videos of Jolie? (FYI- I'm coming for you J.D! I've hit a 170# since this clip....)
Virtual shoveling as performed by Joe D. We like to think that Crossfit prepares us for life. Why virtual shovel? Just think of all that snow we have to shovel off the sidewalk in front of One World during the winter. It's an easier task now that you Crossfit.
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I am thinking about adding a few classes to the schedule, and I would like to hear from all of you as to whether or not the classes are worth putting on the schedule. Please post your thoughts to comments
First of all, Cheryl wants to start coaching on Friday night at 6:00. I know that a handful of you are already down for that, because you keep showing up at 6pm on Friday nights. Cheryl is going to be a great trainer, and she is looking forward to the opportunity.
12pm- This is a rough one to schedule. Trying to find a regular trainer for this time slot is tough, since all the trainers at One World actually have other jobs too. I personally can make it happen, but it really cuts into what little time I get to myself to take care of the rest of my life.
7pm- We tried this time slot before, but we were disappointed in the turnout. Lots of new members since then. Will it work?
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WOD 10/13/2008
Complete as many rounds as you can in 20 minutes of:
10 virtual shovels (M:45# plate/W:25# plate)
20 wall balls (M:20#/W:14#)
The virtual shovel standards: The bottom of the plate should go over 24" or the end of the bar should be even or slightly higher than your waist a tthe top of the arc. Up and down left to right then back count as one (or right to left and back). You may switch your hands up as often as you like. Do a shoveling maneuver, not a deadlift. Try not to bang the ends of the bar on the ground to hard, and PLEASE PLEASE PLEASE keep the end of the bars off the wooden platforms!
One World merchandising has come a long way. The "Fit as F**D" shirt first appeared as a special order item on the One World site in May of 2007. It was handmade by my smart ass younger brother on a high quality armpit stained wife beater. My brother wasn't really much of a Crossfitter, so I think he actually meant "five rounds for time" rather than "in reps of 5." It was the first official Crossfit One World shirt. I thought the lack of inventory (he only made one because he is a bum) would make the shirt a much sought after item. The thing hung on the t-shirt rack for a long, long time and we never got orders for more shirts. I can't remember for the life of me what happened to it. I would seriously pay good money for it if someone knows where it is.
FYI- Regularly practicing pelvic thrusters with an "Oh-Ya!" has been the key to improving my Crossfit performance. A video demo forthcoming....
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The free Sunday Morning Workout madness from Joe D:
WOD 10/12/2008
Complete the following for time:
50 double unders
21 overhead squats (M:75#/W:55#)
21 pull-ups
15 overhead squats
15 pull-ups
9 overhead squats
9 pull-ups
50 double under
This workout is scalable for everyone to do! Whether you do double unders or tuck jumps, or you use a dowel for overhead squats, this will be a doozy of a workout!
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Check out this video. These three phenomenal athletes kicked the crap out of this workout! All you need to do today is put 50 double unders in front of it, and 50 double unders behind it. No problem. Pay attention to Nicole's pull-ups. Wow! Don't see to many girls cycling pull-ups that fast.
Kirk emailed me this photo so I could put it on his and Sandra's family plan membership identification cards. They both look great in this picture. I just had to post it! Got pictures of you and your loved ones out and about?? Send them to me at freddy@crossfitoneworld.com. It's nice to see what everyone is doing outside of One World too.
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Thanks to everyone for the great response to the Officer Moody post. Please keep the donations coming. This is such a great community. I hope you all are as proud to be a part of it as I am.
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Mark your calenders. There will be no Sunday Morning free workout or Oly Lifting Session on October 19th. Everyone will be at Crossfit Unlimited for the "Big Girls Don't Cry" Affiliate Throwdown.
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REST DAY~~~SKILLS DAY 10/11/2008
Rest....OR....make-up a workout you missed.....OR.....
Do one of the three new hero workouts that posted on www.crossfit.com during the last three day cycle.
Take a moment to hug your loved ones and tell them you love them.
Rest in Peace:
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Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper
fire July 21st 2008 when he stepped off his fire truck responding to a
call. He is survived by his parents Andrew and Jackie Hummert.
"Ryan"
Complete five rounds for time of:
7 muscle-ups
21 burpees with a 12" overhead jump
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Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight
August 11th, 2008 in the Panjwaii District, Kandahar Province,
Afghanistan. He is survived by his wife Nicole and his daughter Zarine.
"Erin"
Complete five rounds for time of:
15 dumbbell split cleans (40# db's)
21 pull-ups
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SO1 Joshua Thomas Harris, 36, drowned during combat operations,
August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam
and Evelyn Harris, his brother Ranchor and twin sister Kiki.
"Mr Joshua"
Complete five rounds for time of:
Run 400m
30 GHD sit-ups
15 deadlifts (#250)
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Our Resident future Crossfit superstar and One World receptionist specialist, Rita Benevidez, is on a quest to overhead squat her bodyweight. First she needs to get past 110#..... first video in a series. Go Rita!
Richmond Police Officer Brad Moody, 29 years of age and an 8 year
employee with the Richmond Police Department, was involved in a single
patrol-car accident Saturday morning (Oct. 4), shortly before 8 a.m. on
Marina Bay Parkway just north of Regatta Blvd. in the City of Richmond. Officer Moody's vehicle struck a utility pole in the median while
responding to a call that involved a felony assault with injuries. It
had been raining a short time before the call and roads were slick.
After heroic efforts at the accident scene involving several members of
the Richmond Police and Fire Department, as well as several PG&E
employees, Officer Moody was transported to John Muir Trauma Center in
Walnut Creek , where it was determined that his injuries were not
life-survivable. At 2:45am on October 7, 2008, Officer Moody was removed from life support and passed away.
Officer Moody is survived by his wife, Susan, and his two young
daughters. Officer Moody was a K-9 officer with the department and his
dog "Rico" survived the accident and is recovering from minor injuries.
Officer Moody was also a member of the RPD SWAT Team. Brad was held in
the highest regard by his peers.
Brad was a great friend to One World members Mike Mahaney and Silvia Haro. They have purchased wristbands that we will be selling at One World for $5 each. All proceeds will go to the family. Please feel free to sell wristbands to your family and friends.
A fund to benefit the Moody family has been established at Mechanic’s Bank. Donations may be made to the “The Memorial Fund for Officer Brad Moody” and dropped off at any Mechanics Bank location. They can also be mailed to:
Mechanics Bank 3170 Hilltop Mall Rd. Richmond,CA 94806
It's time to step up to the plate One World and all who visit this website! Dig deep and help this family out.
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WOD 10/10/2008
"Moody"
Complete the following for time:
Row 500m
50 push-ups
Row 500m
50 squats
Row 500m
50 burpees
Row 500m
I hope you all show up and put a max effort into this workout in memory of Officer Brad Moody.
Currently, there are only three flags hanging up at One World. The Israeli flag (representing our Krav Maga program), the flag of Brazil (representing our Brazilian jiu-jitsu program), and of course, the good ole Stars and Stripes. Three is not a big number. I'm thinking that we are One World, but we all have roots from some very distinct locations in the world. The San Francisco Bay Area is awesome because it is such a melting pot of ethnic backgrounds. What is your family background? My family background is Guamanian (dad), Mexican and Irish (mom). I like to say that I am an exotic blend, but my wife didn't even fall for that one...
I found this cool website: www.united-states-flag.com. They sell flags from around the world. I ordered my family's flags, and I am going to hang them on the rafters. Order your family's flags, and I will hang them on the rafters too. Let's represent the roots! It's One World and we're all living in it!
Website: www.united-states-flag.com Please order 3' x 5' flags. Prices are cheap. I bought three flags for $35 including shipping.
Keep in mind that Guam, Ireland, and Mexico are already ordered.
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WOD 10/9/2008
Run 400m four times. Rest two minutes between efforts.
Top Picture: Stefanie O'brien 11/2006. Bottom Picture: Stefanie O'Brien visiting Crossfit Santa Clara in 8/2008. Stef has been training at One World back before we even heard of Crossfit! Stef started training with me when I started the Fit to Fight program at 6:30am. I remember when Stef struggled to get through modified versions of workouts. Notice in the top picture she is scaling a rope climb. Now she can do 13 rope climbs in six minutes! She is the top female athlete on many of the Wall of Fame workouts, and this year she competed in the Crossfit Games.
Crossfit works, but you have to be willing to put in the time and the effort. Stef will also atttest to the importance of nutrition. Some very simple changes in your eating habits will help you make leaps and bounds in improving your fitness.
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WOD 10/8/2008
"Barbara"
Complete five individual rounds for time of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest 3 minutes between rounds and post a time for each round.
It's time again for another flexibility seminar with Coach Kathleen Finnerty. The last seminar Kathleen did at One World was a great success. If you were there please post your review to comments!
The date of the seminar will be 11/8/2008 from 1:30pm to 3:30 pm. Cost will be $45. Here's the info on the seminar and Kathleen: Functional Flexibility
Are you chronically stiff and tight? Does it impede on how and what you train? Are you injured and not sure howto work with it?
Come learn some flexibility protocols that will help you to prevent injuries and work with the ones you have. Including:
Techniques to unwind screaming muscles.
Methods to improve range of motion.
What you will learn: Yoga Kravi, developed and created by Kathleen Finnerty, is a flexibility protocol designed for optimal athletic performance, injury prevention and rehabilitation. With a focus on structural alignment and kinetic balance, Yoga Kravi integrates yoga principles with athletic training, producing kinetic alignment, building muscular balance and improving range of motion.
Any and all injuries are welcome, especially disc and spinal injuries.
Kathleen Finnerty is an athletic trainer, specializing in injury prevention and rehabilitation. Working with professional and college athletes across the bay area, she fuses the best elements of yoga with athletic training to keep any level of athlete healthy and productive. She is the head fitness instructor for Krav Maga San Francisco, a level 2 CrossFit Trainer, and 1000 hour certified Yoga Instructor. Kathleen comes from a background of team sports, martial arts and yoga. She is a life long athlete, playing basketball from the age of five.
I will put a sign up list up for the seminar. This seminar is open to anyone and everyone. It is not a members only seminar. We will limit it to maybe 75 participants or so. If you are not a One World member and wish to attend, email me at freddy@crossfitoneworld.com
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REST DAY~~~~SKILLS DAY 10/7/2008
Rest....OR....make up a workout you missed....OR....
Practice one-arm dumbbell snatches.
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Great video of some Russian guy one-arm barbell snatching. All the dumbbell snatch videos on youtube suck. Notice this guy gets full extension and catches in a locked out overhead position. Nice lift. It must be the singlet (also referred to as a "onesie" by my wife) Maybe we will require singlets/onesies to be worn during Jason's Sunday morning Olympic Weightlifting sessions!
Hey everyone. A super big apology if you were trying to get onto the website today, or you attempted to email any of us that have an @crossfitoneworld.com email address. The domain name crossfitoneworld.com is registered with yahoo.com under an email address that I rarely check. I didn't realize that I got a new credit card since my old one expired. The account was temporarily suspended, but now its all good! I don't know why half of yesterday's post disappeared either!
Hard to believe that once, One World was an empty warehouse. A lot has changed since the day we first go the keys.
A little One World history: We signed the lease for the building on November 23, 2005. We held a class that night on the dusty concrete floors. Initially, we had grand plans of becoming a fighting school, but the fighting just never panned out. One day I was grappling with Mike Prudencio, our BJJ instructor, and he mentions that he trains Crossfit. I had never even heard of Crossfit before! On March 28, 2006, I did my first ever Crossfit workout. It was ugly. I sucked. I was super sore for four days afterwards, but I LOVED IT! Well, two and a half years later we are a premier Crossfit facility. Thanks to all of you who have been around from the beginning, and thanks to all our new members who continue to make One World possible.
We are continueing to try and make One World the best self defense and fitness facility in the Bay Area. We are in negotiations to try and acquire another 3000sf of floor space. Keep your fingers crossed! Thanks for making even the thought of growing to over 8000sf possible.
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Don't forget that beginning today, Jason Kinser will be coaching an Olympic Weightlifting session on Sunday mornings from 9am to 10am. This session is for members only. The free Workout session is right after from 10am-11am and is open to all folks 15 years or older.
Roman worked out this morning and changed his clothes in the locker room. He dropped one of his socks. Someone picked up the sock when they were changing. Roman says the sock has sentimental value. He actually had a tear in his eye. Poor guy. I think he is offering a reward. That must be one helluva sock.
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Late notice: Andres of Crossfit Marin called last night and informed me they are doing another Gymnastic Seminar and workshop on Saturday. Here's the details:
Freddy,
First off, Roger will run a 1.5 hour trainer’s seminar from 3:30pm-5pm with Russell “The Gremlin” Bruel and myself as assistant coaches. I will be running another gymnastics workshop/class from 5:30-8:30pm. The emphasis here is to actually be in an intense CrossFit adult gymnastics class and while rookies and noobs are welcome, we will try to progress past the basic movements into beginner and intermediate skills. Lastly, we will have our open skill request session from 8:30-9pm. If there is enough interest, we might even stay later than that.
Here is the pricing schedule for this Session:
Trainer’s session 3:30-5pm: $60 Gymnastics workshop 5:30-8:30pm: $60 If you sign up for both: $100 > save $20!
The address is: 300 Piedmont Ave, suite 604 San Bruno, CA, 94066
-Andres De la Rosa Co-Founder, CrossFitMarin Phone #: 415.260.0043 www.CrossFitMarin.com Amadraeus@CrossFitMarin.com
Contact Andres directly if you are interested in attending.
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Please make sure you get a membership card issued from the front desk. One World now require everyone to scan in their membership cards before they attend class. We've made it simple.... You can leave your card in the rolodex file next to the scanner so you don't have to worry about bringing it home and back to the gym all the time. Thanks everyone!
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WOD 10/4/2008
Max weight overhead squat
1-1-1-1-1
The overhead squat is the best movement you could possibly do to strengthen your mid-line stability. Take it slow, but don't be afraid to push it. Brad will show you the proper way to dump the load if you miss the lift.
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Overhead squatting and how to dump as demonstrated by Eva T. and Annie Sakamoto. Video from www.crossfit.com
This guy had what you would call a really good day doing max overhead squat!
Silvia Haro showing off her new tattoo which was affectionately called "A Displaced Tramp Stamp." Congrats to Silvia who is marrying her boyfriend Mike Mahaney in January. After six years they are finally tying the knot!
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Starting this weekend, Jason Kinser will be coaching an Olympic Weightlifting session on Sunday mornings from 9am to 10am. This is a One World members only session, unlike the free training session that occurs at 10am. Jason has completed both his Crossfit Level I Trainer Certification, and the Crossfit Olympic Weightlifting Certification. Jason is a high school teacher and coaches a lacrosse team. Jason has come leaps and bounds from his first Crossfit One World workout! It's great to have him onboard the coaching staff.
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READ THIS!!!!
I want to add the five bodyweight deadlifts/1 rope climb as many times as you can in 20 minutes to the Wall of Fame workouts. It needs a cool name. I am throwing it out there for you boys and girls to name for me. Keep in mind it has to be three words or less (i.e.- Fight Gone Bad, Death by Burpee, Nasty Girls, etc.) As it stands right now, Schoolboy will have the top score with 24 rounds even. Wow! Post your ideas for the name to comments. I'll start it out with my idea:
"Dead Man Hanging"
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REST DAY~~~SKILLS DAY 10/3/2008
Rest....OR....make up a workout you missed....OR....
Row 500m for time
We need some new 500m row times for the Wall of Fame board. The board is wiped clean, so any attempt might get you on the top!
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If Jason can coach his two daughters up the rope, I am sure he can coach you to a bodyweight snatch!
