CrossFit One World

SUNDAY FREE SESSION

Trainer Joe Delacruz holds court during the free Sunday morning workout session...

 Trainer Will Blaker working as Joe's demo model while the push-up is explained.

Thinking about trying the Sunday session but you are feeling a little nervous? Don't be scared! The trainers on Sunday are amazing. You will not feel left out, neglected, or out of place no matter what your level of fitness. The Sunday session is just a great all around good time!

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No 12:00 pm session on Monday, 12/1/2008. Sorry for the inconvenience.

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WOD   12/1/2008

"The Crossfit Total"

Perform a max weight effort of:

• Back squat
• Shoulder press
• Deadlift

You get three max weight attempts at each movement. You finish all three lifts before moving to the next exercise. Your score is the total of the max effort of each movement.

Coach's Tip: The Crossfit Total takes a long time if done right. Ideally, you should rest 4-5 minutes between max weight efforts. The rest time plus the time it takes to warm-up to your max effort adds up quickly. Get through your warm-up with short rest periods so you can rest longer during your max efforts. Use strategy when starting your max efforts. Don't go too light on the first attempt. Use your warm-up to gage where you start your first attempt. Your coach will help you out. Make sure you watch the video. It's a great example of the Crossfit Total.

GO BIG OR GO HOME!

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One of my top five favorite www.crossfit.com videos. Nicole and Zach performing the Crossfit Total. It just looks like they are having a great time. That's what a good strength training day should be: FUN!

SATURDAY DIE HARDS

Brad and his Saturday morning crew. Nothing like five rounds of 400m run and 500m row to burn off all that Thanksgiving Day grub.

L to R: Will, Neena, Kirk, Brad, and Sara.

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Cheryl will be on vacation still through Monday, so the 12pm class on Monday, 12/1/2008 will be canceled. Sorry for the inconvenience.

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More fun with Joe D. and the Sunday Morning Free Workout Session at 10:00 am. Everyone is welcomed. Bring your friends and family.


WOD   11/30/2008

Do a tabata of each of the following exercises. Your score for each of the exercises is the lowest number of reps you get in any one round. Add your total for all four exercises.

• Lunge steps
• Abmat sit-ups
• Push-ups
• Sumo deadlift high pull (M:65#/W:45#)
  

If bars availability becomes an issue, the SDHP can be done with a kettlebell or a dumbbell.

THE BACK SQUAT

Manny Leon demonstrates a great back squat. Notice the weight in heels, knees tracking over the feet, gaze is on the horizon, and the load is over the heels (in line with the frontal plane). Nice!

Manny is one of the morning crew. He started Crossfit because he knew he was not physically fit, and he was tired of hearing Kirk and Czar (his co-workers in the Community Oriented Policing Division) constantly yapping about Crossfit. What is your story about how and why you got started in Crossfit? Post your stories to comments.

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Time to burn off a few Turkey Day calories.....

WOD   11/29/2008

Complete five rounds for time of:

• Run 400m
• Row 500m

I hate running, but this is still one of my all time favorite WODs!

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I am not working Saturday night. Looking to get some people together for a night out with me and Nancy. Maybe dinner and a few drinks. Anyone interested? Let's talk about it at the morning session.

A TRUE REST DAY

One World is closed Friday. check the comments to see what time any trainers might be at the box working out. I know I'll be there sometime on Friday, but not sure when. I'll post in the morning.

Saturday and Sunday will be normal scheduled training times.

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REST DAY~~~SHOPPING DAY   11/28/2008

Rest....OR....make up a workout you missed....OR....

Try shopping at the mall to see if Crossfit really does prepare you for the perils of life.

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THE COMEBACK KID

Kirk Wu on his way to kicking the crap out of the SF Crippler with a blazing time of 6:21. If you pay attention to the boards, you have noticed that day in and day out, Kirk is one of the top performers at One World. Hard to believe that early in 2007, Kirk was dismissed from the SWAT team because he couldn't pass the physical fitness quarterly qualifier. (He couldn't finish the 1.5 mile run in 16 minutes.) Kirk new he had gotten lazy and out of shape. Kirk started Crossfitting in July of 2007. A few months back, he reapplied for the SWAT team. He crushed the physical fitness test and finished first overall. Kirk was reinstated on the team, and we were glad to have him back! So just how much has he improved??? Kirk ran a 5k race last weekend and finished with a 7 minute mile average. WOW!

Crossfit: This shit works!

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One World is closed Thursday and Friday. I know Chris has already posted to comments that he will be at the gym Thursday morning at 10:00 am. You are all welcome to join him. Check the comments to see what time the other trainers are planning on working out.

HAPPY THANKSGIVING TO ALL OF ONE WORLD!!!!!

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WOD   11/27/2008

Complete five rounds for time of:

• 15 dumbell jerks (M:35#/W:25#)
• 15 ring dips

You may push jerk or split jerk.

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THE DEADLIFT KING

Big congrats for a big lift! Eric Gohler hit a 590# deadlift last Thursday night. Wow! It was thing of beauty! (I'm still mad at Eric for not making sure I was ready with the video recorder...) If you want a bigger deadlift, Eric is the man to train with. He is a great weightlifting coach. Several of you have hit huge new numbers while training with him. He's pretty much an all around cool dude too!

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One World is closed on Thursday and Friday, but several trainers have been posting times that they will be at the gym on those days. Keep checking the comments for workout times.

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Unfortunately, I need to drop the hammer on kids running around the gym. It has become a safety issue, and I am getting complaints. The last thing any one wants to see is some little curtain crawler with a 45# bar sticking out of his or her head. Kids will no longer be allowed on the Crossfit training floor. No kids on the rings, the bars, or the ropes. Children will be allowed on the mats (as long as no Krav or BJJ classes are going on) and in the lobby. Please keep your children in check! I would hate for your kids to meet the irritated police officer side of me. It's an ugly sight and could leave long lasting emotional scars...

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WOD 11/26/2008

"The SF Crippler"

Complete the following for time:

• 30 back squats (bodyweight)
• 1000m row

Example: I would need a 185# barbell to complete the 30 squats. There are only 6 racks, so you may need to segment the start times.

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Can you see anything wrong with this back squat? 

THE RECEPTIONIST

Make sure you check in with Rita when you step into the gym, and now you can check into to her Crossfit blog too! Rita's blog is the latest added to the One World Member Blogs on the right sidebar. Fun stuff!

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One World will be closed on Thursday and Friday. Enjoy your Thanksgiving Holiday!

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It's that time again..... WOOHOO! How much progress have you made????

WOD   11/25/2008 (Compare to 9/10/2008)

"Time Trials"

Complete each of the following exercises individually for time. You may go in any order, and you may rest as long as needed between efforts. Post times for each exercise.

• Run 400m
• Row 500m
• 100 pull-ups
• 100 push-ups
• 100 sit-ups

Measurable & observable results. How far have you come since September 10th?

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NAME THAT ONE WORLDER

I am a police officer, and I have ways of finding things......

Post your guess to comments. This is an easy one!

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One World will be closed on Thursday and Friday. Enjoy your Thanksgiving Holiday!

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Mark your calendars for 12/12/2008. The One World Christmas Social will occur that night at 8:00pm. This will be low key. Some adult beverages, eggnog and hot tatis (sp?), and kids beverages, hot chocolate and kid's eggnog. We will have a White Elephant gift exchange, and I'll get a kid count to make sure One World buys a gift for every kid there. More details to follow this week.

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I'm still working on the 2009 Crossfit One World calendar. Please post your b-day and send me a picture (or I use one I have). Thanks!

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REST DAY~~~SKILLS DAY   11/24/2008

Rest....OR....make up a workout you missed....OR....

Try a max weight bench press. (That's something different!)

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WHAT'S YOUR EXCUSE?

So what reason did you give yourself today as to why you shouldn't train?

Cool video! What excuses did he miss? Post your favorite excuse to comments. (Hey, we all got 'em!)

I'll start: "I'm hungover."

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I will be interviewed Sunday morning on Crossfit Radio. I'm scheduled to go on at about 8:15 to 8:30. I'll be talking about the ins and outs of running a successful Crossfit affiliate. I'll be giving lots of kudos to all the One World members. You are what makes One World what it is!

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At San Francisco Crossfit, they have a name for really boring long workouts. You know the one's I'm talking about. Stupid stuff like "500 burpees for time"  or "150 Thrusters (with heavy weight) for time." In SF, they call it an "Any Asshole Workout" as in any asshole can think up that workout. Joe had a crazy "Any Asshole" workout planned for you all on Sunday that involved a boatload of thrusters, but then he took a minute and thought about it. Joe realized he was just flat out not "Any Asshole" material (and I agree with him). Joe came up with this gem of a workout instead:

WOD   11/23/2008

"Any Old Asshole"

Complete the following for time:

• Run 600m
• 9 presses
  
• 9 overhead squats
• Run 400m
• 15 presses
• 15 overhead squats
• Run 200m
• 21 presses
• 21 overhead squats
  

The prescribed weight for this workout is 75# for men and 55# for women. Joe says you must use the same weight for both movements, so scale appropriately.

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P.R. MADNESS!!!

The 9am deadlift session at One World on 11/21/2008 was quite the event! Jason "Bullfrog" Tsypkin, one of the owners of Crossfit Monterey showed up. Catra Corbett showed up with her boyfriend, Carl Borg, one of the owners of Crossfit Newport Beach and one of the trainers for Crossfit Endurance.

Check out the results:
 

Bullfrog hit 420#...a new PR by 15#!

Catra hit 165#....a new PR by 30#!!!


Carl hit 340#.....a new PR by 5#. This shot was taken on the way down afterwards.
For some reason he didn't want to hold the wait up for very long at the end of the lift so I could snap the shot. :-)

Jacob, Catra and Carl. Good times!

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You must visit Crossfit Endurance. I have added it to our must see sights. The site is dedicated to helping you increase performance in the endurance sports- run, bike, swim, row- without sacrificing the time you spend training Crossfit workouts. This site is a must if you love the endurance sports. Check it out!

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WOD   11/22/2008

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

• Row 250m
• 20 box jumps (M:24"/W:20")

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THE DEFINITION OF HARDCORE

Jump roping and rowing barefooted....no problem. Add a 400m run (four times...in the dark) and you are talking one tough cookie! Do you know who the feet belong to? Tough runs in the family.

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Hoorah! A weightlifting day!!!!

WOD   11/21/2008

Deadlift  1-1-1-1-1

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Nice deadlift demonstration from Colorado Springs CrossFit owner Shane Rosselle.

IN THE MIDDLE OF NOWHERE

Freddy,

So here is the story:
I'm out in the field with my crew, in the middle of nowhere with virtually no western presence, and I link up with an Army Special Forces ODA (Operational Detachment Alfa) Team. We "jock-down" meet the hosting Team and I start to walk around their compound and into their gym. And what do I see? An improvised CrossFit gym and a printed picture of Jolie's "Tough Love" photo! Is that the heat or what?  I tell these guys that they have a picture of my friend on the board and they automatically think I'm a rockstar! Can you guys see in the pic? It's one of their "box motivations"!
 
Freddy, one of these guys has met you once before. His name is Jimmy, the guy in the beanie, and has posted an ODA sticker on the wall at One World. He's from Hayward. Him and I will be home at the same time so we can all link up. These guys are hardcore CrossFit bubbas and have some serious beasts!
 
Anyway, I hope all of you are well! Miss you guys!   
 
-Rex

Cool e-mail Rex. Stay safe, and tell all the men and women over there the same.

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Rest Day Rant:

Eating right. I don't rock it, but I follow a regimen that works for me. It's not as bad as I make it out to be. I perform decent when I eat the way I normally eat. When I go off kilter, it really wrecks me and not just in my Crossfit performance, but in my overall well-being. Have you experienced what I'm talking about? My last seven days have been HORRIBLE. Tons of excess carbs (and I'm not talking beer). Breads, pastas, deep fried breaded food.....yuck! My schedule over the last week included two Crossfit Trainer Certifications at One World and two days of classroom training for cop stuff. I've been eating junk every single meal. I feel lazy, weak, and fat (even though I'm not any heavier than normal).

The good news. I'm one meal away from being back to normal, and luckily, I get back on track easily. Lots of folks let a few bad days turn into a week, a week into two weeks, and two weeks turn into a month....you get what I'm saying.

You gotta eat right (or somewhat right) to feel right. Post your thoughts or experiences to comments.

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REST DAY~~~SKILLS DAY   11/20/2008

Rest....OR....make up a workout you missed....OR....

Practice rope climbing.

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Check out Crossfit legend Kelly Moore doing some crazy rope climbing and handstand push-ups.

HIDE AND SEEK

Check out Audrey trying to hide in the corner! What is she doing? On Rest Days, Audrey has been coming in and hitting a 5k row. That's what you call taking on something you hate to make you better at everything else. I give it up to her just because a 5k row is a pure mental battle. If you haven't tried it, give it a shot! also, Audrey gets style points for her very unique tilted head rowing style.....

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WOD   11/19/2008

Complete five rounds for time of:

• 21 kettlebell swings (M:53#/W:35#)
• 15 push-ups
• 9 knees to elbows

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Some knees to elbow demos with variations. Compliments of www.crossfit.com and demonstrated by Annie Sakamoto of Crossfit Santa Cruz Central. (That one was for you Eric!)

NEW KICKS! PART TWO

Brian showing off the new Do Wins from Rogue Fitness. Later, he went on to PR a deadlift by 30#!!!

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Life is finally back to order after the last four days. I appreciate everyone's understanding when it comes to the class cancellations that occur when One World hosts the Crossfit Trainer Certifications.

In the chaos that is my life when One World hosts the certifications, I forgot to post a big thank you to everyone. Thank you all for doing such a great job of keeping our gym for the most part relatively clean. It is always one of the first things that people mention right when they walk in. I also want to tell you all that I get tons of compliments about the hospitality that One World members show to the out of towners that visit. The members of One World are what make it such a great place to be. You guys rock!

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Today was the first chance I got to sit down and listen to a few of the Crossfit Radio episodes. What is Crossfit Radio? Neil Anderson hosts a one hour talk radio show every Sunday morning at 8am. I listened to interviews with our own Jolie Gentry, Jason Khalipa, and Andy Stumpf. It's a lot of fun and really interesting stuff. Check it out!

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Is there a Crossfit movement you rock? I want to start filming some coaching videos for you tube. Basically I'd like to get a library of videos that have me explaining the movement and its substitutions and have one of you One World athletes demonstrating. No video will be longer than ten minutes. This will be a great tool when we post workouts that have difficult movements with multiple substitutions for scaling.

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WOD   11/18/2008

"Four by Four Hundred"

Complete four rounds of the following for time:

• Run 400m
• Row 400m
• 400 jump rope skips

Those are single jump rope skips folks. You may complete each round in any order. Can you finish this in 20 minutes?  

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Jason Khalipa, 2008 Crossfit Games Champion and owner of Crossfit Santa Clara, performing "King Kong." He told me I would get a kick out of it and I would "feel his pain." What determination on the cleans!

Hmmmm..... Something looks a bit familiar here.

Participants of Crossfit Level I and Level II Certifications this past weekend.

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Schedule Change!!!!

The 5:00 pm sessions will now start at 5:15 pm. The 6:00 pm sessions will now start at 6:15 pm. If you are going to be even a minute late, Plan on waiting for another session.

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WOD   11/17/2008

I can't claim this workout as my own. A big thank you to LT Dave Hollon of the US Navy for emailing me this workout. Money! (At least I came up with  the name!)

"Frianabeth"

• 21 thruster (95#, 65#)
• 21 pull-ups
• 15 squat cleans (135#, 95#)
• 15 ring dips
• 9 deadlift (225#, 185#)
• 9 Hand Stand Push Ups

Interested to see how this one pans out. Your awesome coach will get you through this workout! The warm-up is performing the movements.

I definitely need to try this one!

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CHILLIN'

Post workout kickin' it! Newest One World Kool-aid drinker, Neil (far left) hanging with Patrick, Annie, and Alison. Just a typical moment during any night at One World....cool people just hanging out.

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No Free Sunday Workout this weekend. Back to normal next week.

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REST DAY~~~SKILLS DAY   11/16/2008

 Rest....OR....run that 10k that you didn't run yesterday!

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ONE WORLD'S BEST

These are the two happiest guys on the planet right now. A big CONGRATS to Joe and Chong who just passed the Crossfit Level II Trainer Certification. This is no easy task. On average, only 40-50% achieve this rank on their first effort. We are unbelievably fortunate to have such great trainers working every day at One World to make all of us better athletes. Chong and Joe both want to thank everyone who helped them practice their coaching over the last eight weeks or so.

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One World is closed this weekend. Sorry for the inconvenience.

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WOD   11/15/2008

Run 10k

Huh???? Run 10k??? That's a new one for you isn't it?

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Check out Drew Canavero from Crossfit Reno finishing his last round of "The Bear"  at 186#.... one pound better than J.D.! (That's a challenge!) I met Drew at a Crossfit Level I Certification at One World. The kid is a beast!

I HOPE THE TOOTH FAIRY HAS AN ATM CARD

Dupree: "Hey freddy, pull my tooth out."
freddy: "No problem!"

In hindsight, pretty gross!

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Repost of schedule changes for this week only:

One World is hosting the Crossfit Level I and Level II Trainer Certifications from 11/13 to 11/16. Here is the One World schedule for those days:

11/13- 6 pm session only
11/14- 4pm/5pm/6pm sessions only
11/15- One World Closed
11/16- One World Closed

If you would like to be a test subject for the Level II certification, show up on Friday at 9:00 am.

On Friday night, we will have the usual clean up the gym and drink tequila party starting at 7pm. Come help us get ready for the Level I cert and then hang out with us at Mexico Lindo as we eat, drink and listen to the mariachi guys sing the Chicken Song.

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WOD   11/14/2008

Complete the following for time:

100 burpees for time

I guess we won't expect a big turnout today.....sissies!!!

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DOUBLE TROUBLE

Maria and Mary.... Now you can place a face with the name. THESE GIRLS KICK ASS!

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Repost of schedule changes for this week only:

One World is hosting the Crossfit Level I and Level II Trainer Certifications from 11/13 to 11/16. Here is the One World schedule for those days:

11/13- 6 pm session only
11/14- 4pm/5pm/6pm sessions only
11/15- One World Closed
11/16- One World Closed

If you would like to be a test subject for the Level II certification, show up on Friday at 9:00 am.

On Friday night, we will have the usual clean up the gym and drink tequila party starting at 7pm. Come help us get ready for the Level I cert and then hang out with us at Mexico Lindo as we eat, drink and listen to the mariachi guys sing the Chicken Song.

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WOD   11/13/2008

"Nancy"

Complete five rounds for time of:

• Run 400m
• 15 overhead squats (M:95#/W:65#)

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Santa Cruz athletes KICK ASS!

TIME MANAGEMENT

Having a little trouble trying to get to those evening classes on time? I appreciate your efforts. I've noticed you stragglers running through the door hoping that the trainer doesn't see you. I hope to solve the problem with a simple change... Beginning Monday (11/17) the 5:00 pm and 6 pm sessions will start at 5:15pm and 6:15pm. I think this will work better for a lot of you. Only one rule- the session closes at the start time. We will no longer except late folks....not even by a minute!

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Repost of schedule changes for this week only:

One World is hosting the Crossfit Level I and Level II Trainer Certifications from 11/13 to 11/16. Here is the One World schedule for those days:

11/13- 6 pm session only
11/14- 4pm/5pm/6pm sessions only
11/15- One World Closed
11/16- One World Closed

If you would like to be a test subject for the Level II certification, show up on Friday at 9:00 am.

On Friday night, we will have the usual clean up the gym and drink tequila party starting at 7pm. Come help us get ready for the Level I cert and then hang out with us at Mexico Lindo as we eat, drink and listen to the mariachi guys sing the Chicken Song.

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A little topic for discussion:

What is your favorite Crossfit workout?

What is your most hated Crossfit workout?

Post thoughts to comments.

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REST DAY~~~SKILLS DAY   11/12/2008

Rest....OR....make up a workout you missed....OR....

Did I mention rest????

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NEW KICKS!

Coach Cheryl showing off her new Adidas Beijing's. Have you thought about getting yourself a set of weightlifting shoes? The Dynamic-Eleiko website offers weightlifting shoes and a great article about why you should wear them if you are even semi-serious about your weightlifting. Also, check out the custum Do-Wins offered at Rogue Fitness. A good shoe at a great price.

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The 162nd Academy class at the Contra Costa County Sheriffs Office is holding a raffle for a Harley Davidson Fatboy. Proceeds to benefit the Starzky and Moody Families.

Click here to view the raffle flier.
Click here to view the fundraiser dinner flier.

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Reposted schedule information for this week:

One World is hosting the Crossfit Level I and Level II Trainer Certifications from 11/13 to 11/16. Here is the One World schedule for those days:

11/13- 6 pm session only
11/14- 4pm/5pm/6pm sessions only
11/15- One World Closed
11/16- One World Closed

If you would like to be a test subject for the Level II certification, show up on Friday at 9:00 am.

On Friday night, we will have the usual clean up the gym and drink tequila party starting at 7pm. Come help us get ready for the Level I cert and then hang out with us at Mexico Lindo as we eat, drink and listen to the mariachi guys sing the Chicken Song.

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Speaking of weightlifting.....

WOD   11/11/2008

"Randy"

Complete 75 power snatches for time (M:75#/W:55#)

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Here are two different videos of athletes performing Randy. Mike Hom from Crossfit  Brand X and Bionic from Crossfit Hardcore. Some very subtle differences. I think Mike gets a bit more pop off his pelvis and Bionic muscles the weight just a bit more. What do you think?

A DARK PLACE

A few pictures of athletes during the “Big Girls Don’t Cry” affiliate throwdown that took place at Crossfit Unlimited a few weeks ago.

Do you know what these athletes are feeling? Have you been there? You feel horrible, yet exhilarated at the same time. You know you gave an all out effort. Your lungs are burning. Your muscles are aching and screaming at you. Your stomach is doing somersaults and thinking about spitting up its contents. You are alive and proud. Your thinking that sane people don’t do this, but you go to this crazy place time and time again and you’ve never felt better in your life.

So how do you get there? Give a 100% effort. The body can go further than the mind lets it. When you think you can do no more, do one more rep...pump the legs faster....pull that rower harder. Don’t give into your fear. You will not die. On the contrary, you will never be more alive!

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Reposting this info all week:

One World is hosting the Crossfit Level I and Level II Trainer Certifications from 11/13 to 11/16. Here is the One World schedule for those days:

11/13- 6 pm session only
11/14- 4pm/5pm/6pm sessions only
11/15- One World Closed
11/16- One World Closed

If you would like to be a test subject for the Level II certification, show up on Friday at 9:00 am.

On Friday night, we will have the usual clean up the gym and drink tequila party starting at 7pm. Come help us get ready for the Level I cert and then hang out with us at Mexico Lindo as we eat, drink and listen to the mariachi guys sing the Chicken Song.

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WOD   11/10/2008

"Twenty-One"

Complete the following for time:

• 20 push-ups/1 sit-up
• 19 push-ups/2 sit-ups
• 18 push-ups/3 sit-ups
• 17 push-ups/4 sit-ups
• 16 push-ups/5 sit-ups
• 15 push-ups/6 sit-ups
• 14 push-ups/7 sit-ups
• 13 push-ups/8 sit-ups
• 12 push-ups/9 sit-ups
• 11 push-ups/10 sit-ups
• 10 push-ups/11 sit-ups
• 9 push-ups/12 sit-ups
• 8 push-ups/13 sit-ups
• 7 push-ups/14 sit-ups
• 6 push-ups/15 sit-ups
• 5 push-ups/16 sit-ups
• 4 push-ups/17 sit-ups
• 3 push-ups/18 sit-ups
• 2 push-ups/19 sit-ups
• 1 push-up/20 sit-ups

Push-up standards: Body stays planked whether you are on your toes or your knees. Chest touches the deck. Arms to full lockout.

Sit-ups on an Abmat with feet unsecured.

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Check out Annie's push-ups at the beginning of this video. PERFECT! Video complments of www.crossfit.com

BUILDING BETTER SOLDIERS

Operation Phoenix is a CrossFit initiative that will raise the necessary funds to equip the entire United States Marine Corps with functional fitness equipment to increase combat preparedness, reduce injury, and strengthen unit cohesion. This will be accomplished through non-profit sales, corporate sponsorships, and individual donations. Every penny raised will go directly to "America's Fighting Force," the USMC.

Checkout all the cool t-shirts you can order on the Operation Phoenix website.

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One World is hosting the Crossfit Level I and Level II Trainer Certifications from 11/13 to 11/16. Here is the One World schedule for those days:

11/13- 6 pm session only
11/14- 4pm/5pm/6pm sessions only
11/15- One World Closed
11/16- One World Closed

If you would like to be a test subject for the Level II certification, show up on Friday at 9:00 am.

On Friday night, we will have the usual clean up the gym and drink tequila party starting at 7pm. Come help us get ready for the Level I cert and then hang out with us at Mexico Lindo as we eat, drink and listen to the mariachi guys sing the Chicken Song.

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I am working on The Official Crossfit One World 2009 Calendar. I love my MacBook....so easy to create cool things like a photo calendar. I need all of you to post your birth date to comments. I only need the month and the date, so no need to lie about your age. Every month will have photos of One Worlders who have birth dates that month. You will be able to buy your copy of the calendar at One World. BTW- if you don't post your month/day  birth date, I will pull up each and every one of your One World membership files and make sure that your age gets posted too!

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The free 10am Sunday Morning Workout with Joe D. and crew....

WOD   11/9/2008

"Gonna Need A Medic"

In this workout, there are five stations. The athlete spends one minute at each station moving between each station without resting. After five stations, the athlete rests one minute. The athlete will cycle through all five stations three times. Score is total reps (calories on the rower). The stations are:

• Row
• Back extensions
• Push press (75#/55#)
• Abmat sit-ups
• Squats

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A video review of the air squat compliments of www.crossfit.com

NAME THAT ONE WORLDER

Can you name this Crossfit One Worlder in this high school picture?  It's an oldie but a goodie picture. Happy to report that the two are still together and have two beautiful children.

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Flexibility Seminar is on 11/8 from 1:30 to 3:30 pm. Cost is $45 and it is open to everyone. 

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REST DAY~~~SKILLS DAY   11/8/2008

Rest....OR....make up a workout you missed....OR....

Practice a gymnastic movement!

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SOMEONE CALL PETA.....OR AA

I wonder who that dog belongs to.

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Don't forget about the Flexibility Seminar this Saturday at 1:30 pm. If you are feeling as sore as I am right now, you will find this seminar very beneficial to your training. Everyone is welcome. We have space for a ton of participants. Cost is $45.

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WOD   11/7/2008

Just saw a video demo of this WOD on www.crossfit.com

Complete 10 rounds of:

• 30 seconds max reps of wallball (M:20#/W:14#)
• 30 seconds max reps box jump (20" box)
• 1 minute rest

During your one minute rest, you will record your reps on the dry erase board. The wall ball is a 10' shot.

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FUNCTIONAL MOVEMENT???

Okay...totally cool. J.D. set up for a deadlift. Nice!

Alright! Nice finish.

But.... wait..... WTF????

 
Are you kidding me?!?!? A bicep curl. I had a total 24hr Fitness flashback! A 145# curl is pretty impressive, but single joint movements are definitely not functional. Even drinking a beer incorporates wrist rotation and shoulder rotation!

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WOD   11/6/2008

Complete the following for time:

• Run 800m
• Row 200m
• Run 600m
• Row 400m
• Run 400m
• Row 600m
• Run 200m
• Row 800m

You can switch the row and run around if needed.

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You have to watch these videos. Two of my all time favorite www.crossfit.com vids. Guys lifitng heavy and girls lifting heavy too! Were do you compare to these athletes?

THE LATEST TREND.....

What is the latest cool thing to do at One World? Personalized pvc. I'm gonna paint my pvc black and put bright yellow smiley faces all over it.....

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WOD   11/5/2008

Split Jerk
1-1-1-1-1-1-1

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SUNDAY MORNING FUN AT ONE WORLD

A little sneak peak at a Sunday morning session. There were people  outside too! The good news: besides Joe head coaching the session, there were five other trainers present offering assistance. Are you or someone you know thinking about trying out One World? Sunday is the time to come take us for a test ride. Bring a friend or family and give it a shot!

The Free Sunday Morning Workout With Joe D. is every Sunday at 10:00 am.

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Donations for flowers for James' mother, Eulalia (Lally) Locke can be sent to:

Jenny Kimball (aka Jenny Rodriguez)
3933 Fruitvale Ave.
Oakland CA 94602

Any donations not used for flowers will be given to a charity in memory of Lally.

The funeral service is on 11/9/2008 at 3:00 pm at the Newark Community Church (37590 Sycamore Street in Newark.

Rest in Peace Lally

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The Flexibility Seminar is this Saturday (11/8) at 1:30 to 3:30 pm. This is not a One World member only event. Flexibilty is important to improved athletic performance and your general overall well-being! Invite friends, family, and co-workers. Cost is $45.

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REST DAY~~~SKILLS DAY   11/4/2008

Rest....OR....make up a workout you missed....OR....

Practice your most hated weightlifting movement with light weight. Work on technique, followed by consistency and then ratchet up the intensity!

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Last rest day I practiced the Snatch for almost two hours! I still suck at the movement and struggle to get a full squat snatch at 145#. I am limited to my poor flexibility and a little bit of fear factor, but practice will one day make perfect! Post your weaknesses to comments and how you plan to improve them....and in the mean time, watch Jin Hee Yoon from the Korean 2008 Olympic Weightlifting team snatching 198# at the Games.

FATHER AND SON?!?!

Patrick hanging out with 17 year old Brian, another one of One World's up and coming super youth. Patrick and Brian have both come a LOOOOONNGGGG way since they first started Crossfit. Both have fully embraced Crossfit and can attest to the positive changes it has made in their lives. Bonus congrats to Patrick for shaving a whopping nine minutes off his Fran time last week. WOW! One World is fortunate to have both of you as part of the family.

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WOD   11/3/2008

Complete 50 medicine ball clean wall balls for time. (M:20#/W:14#)

Do a what?!?! Perform a medicine ball clean, then from the catch position, perform a 10' shot wall ball.

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ONE OF THESE THINGS IS NOT LIKE THE OTHER, OR IS IT?

I am always joking (kinda) that I am not a big fan of kids, but seriously, I'm just a big kid myself. I was glad that all the kids had a great time at the Halloween party. In this photo I was "supervising" the kids in some pumpkin carving safety training.

Don't let me babysit your kids. All the pumpkin carving kits say "Under Adult Supervision." I later found four kids had carved several pumpkins all by themselves. They put them outside and lit candles in them. Kids, fire, sharp cutting instruments and no adults....One World's version of Lord of the Flies!

Check out more great pictures of the event posted by Maria on the One World Flickr account.

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The next event at One World is the Stretching Seminar on 11/8/2008 from 1:30p - 3:30p. This seminar is a must if want to increase your flexibility and learn ways to recover quicker from sore muscles and achy joints. Invite your friends, co-workers, and family members. This is an especially good seminar for those who suffer from back pain whether it be job related or workout related. Cost for the seminar is $45. No need to sign up, just show up!

Click here for a copy of the flier regarding the Stretch Seminar (PDF format)

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The Free 10:00 AM Sunday Morning Workout With Joe D.-

WOD   11/2/2008

Complete 10 rounds for time of:

• 12 pull-ups
• 12 burpees

I promise, no pull-ups in Monday's workout!

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