I hope all of you have had the pleasure of meeting Alex. This guy just walks into the the gym and starts killing the workouts...sometimes two a day. Amazing! Chong and I were coaching him on his deadlift last week. Unfortunately, we were so focused on his lumbar curve (which still needs a little work) that we ended up totally missing a minor flaw in his set-up. Can you name it?
It's great to have you on board Alex!
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There will be a free Sunday Morning 10:00 am Crossfit Session this weekend, but the following weekend will be the first Introduction to Crossfit seminar that will tentatively take place every first Sunday of the month. There will be no free session during the seminar, and anyone wanting to get their WOD in for that day will have to come in at 9:00 and get it done. No training during the seminar. This 4 hour seminar takes the place of the three private intro sessions and costs only $100. You can sign-up by clicking the "Buy Now" link in the how to get started side bar. We will play with this for a few months and see how it pans out. We'll keep you posted.
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REST DAY~~~SKILLS DAY 1/23/2009
Rest....OR....make up a workout you missed....OR....
Team Workout!
Two man teams, only one athlete may work at a time, but both athletes must row the 500m each round. Finish all reps of a single exercise before moving on to the next exercise.
3 rounds for time:
- 25 back squats (M:225#/W:155#)
- 10 muscle-ups
- 50 box jumps
- 75 double unders
- 500m row
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Head's not neutral.
Looking forward to meeting you Alex.
Posted by: Will | January 22, 2009 at 19:29
Mia, just wanted to tell you thanks for your encouragement and not letting me be a quitter with the handstands. Your great coaching helped me accomplish something I was afraid to do and it really made my day!
Thanks a ton,
Sara
Posted by: Sara | January 22, 2009 at 19:48
Yeah that dude Alex is just killing the WOD'S. Great job kid, welcome to the BOX. The Team WOD sounds fun, hopefully I can get Brit to team up with me. If not who would like to team up with me,,,, "BRAD" !
Posted by: JD | January 22, 2009 at 22:22
okay...jd...the Evil Twin and I would LOVE to team up with you!!! you gamed??? more like, will brit let you play???? just kiddn, bro!!!!
Posted by: maria | January 22, 2009 at 22:43
As I drank a tasty, post workout beer with Chong today, I couldnt help but mention over and over how amazing it was to be surrounded by beasts. What truly compliments oneworld is how humble, generous and eager everone is to help one another. I love this gym and the people in it, I love walking in the door and hate having to leave. I cringe during the workouts but embrace the comradarie. You all are amazing!
Posted by: alex | January 22, 2009 at 23:15
Eric, I'm thinking about doing some heavy deads either tomorrow or early next week to get closer to my goal. You game?
And Alex, try not to be a dick when you post and rub others the wrong way.
Ha! Just joshing with you bro. Looking forward to grabbing a WOD with yous.
Posted by: Will | January 22, 2009 at 23:30
Alex, you are an amazing athlete and just a really nice guy to hang out with. You're a great addition to the one world family. I understand you don't always stay in one place for too long, but we look forward to every day that you do get to be at our box. And, you can always come back again and again.
WELCOME!!!
Posted by: cheryl | January 23, 2009 at 01:53
Hey one worlders, check out the .com main page. Our "Queen" Jolie, is a profiled athlete on the page. Woohoo! Go One World! Go Jolie!
Posted by: cheryl | January 23, 2009 at 02:07
First post nailed the flaw, but you didn't use the technical term... "chicken neck"
Posted by: MikeM | January 23, 2009 at 06:35
His ass needs to come down a little bit
Posted by: Eric | January 23, 2009 at 08:25
JD I will be there friday from 4 til 7. Does that fit your schedule?
Posted by: brad | January 23, 2009 at 09:06
Jolie,
Sorry, I got stuck at the office so I couldn't come back at 9am. Hope your WOD went well (which ever one you decided to do!) ;p
Thanks for all your help this morning!
Posted by: stef | January 23, 2009 at 09:08
I want cookies!!
Posted by: The Receptionist??? | January 23, 2009 at 15:12
so is it the chicken neck or the height of hiss ass????
Posted by: Eric | January 23, 2009 at 16:11
Head.
Although his ass can drop a bit, it's negligible. A non-neutral spine, or "chicken neck" is a legitimate flaw in form.
Posted by: Will | January 23, 2009 at 16:50
i'd say both (cervical spine and little lower booty - shoulders are a little too far in front of bar) unless its just a funny camera angle.
and stef, i'll see you next week. i ended up doing the l-pullups. tell those boys to stop playing in seattle and come home already! i'm too jealous of all the OT they are making.
Posted by: jolie | January 23, 2009 at 17:36
Jolie, I agree! Those boys are going to have to take us out for some beers when they get back with all the $$$ they are making.
Posted by: stef | January 23, 2009 at 18:36
Question for all:
Tomorrow's challenge at Diablo is a TEAM workout. 3-5 persons in a team, and 4-5 person teams must have at least one woman. Is anyone from One World planning on competing?
Posted by: stef | January 23, 2009 at 19:23
This is Alex's roommate... cause, he's an idiot and left the Oneworld page up.
It's getting kind of old having him coming home from OneWorld thrashed and motivated. Each day returning with new beta to make him even stronger. And there's nothing worse than seeing him get better and better with each day that he's working there. This kind of reckless inclusion, frivolous motivating and passing on of proper lifting technique is shameful!
Geez... I can't keep up with him now. Please stop turning him into a Crossfit Beast.
I guess I'll have to agree with him OneWorld rules...
Posted by: alex | January 23, 2009 at 19:27
Stef,
I'm going up, no one responded about competing as teams. therefore, I wasn't planning onit. However, just in case some oneworlders show up and want to compete, I'll be on time and ready.
Eric, we'll be missing the total on the .com tomorrow. Let's be sure to pick a time to make this up.
Posted by: Will | January 23, 2009 at 19:27
Hey, Will.
I'm not sure if i can make it up to diablo tomorrow. I'll pack my wod stuff just in case.
Sorry for the late response. Lots of stuff going on!
Posted by: maria | January 23, 2009 at 19:44
Find tomorrow's Royal Rumble at Diablo CrossFit details here:
www.diablocrossfit.com/events.html
We'll post the workout tonight.
Hope to see you all there!
Posted by: CraigH - Diablo CrossFit | January 23, 2009 at 19:48
Alex is a monster alright. He could drop his chin a little in that deadlift set up to bring the cervical spine into neutral position to compliment the lumbar curve he is working hard to achieve. Don't ease up on him Freddy.
Posted by: JHo | January 24, 2009 at 00:06