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.
As the so called "head trainer" at CrossFit One World, there is nothing better than getting to learn something new from one of the other One World trainers. I posted the max bench press WOD on 2/27/2009. Not much to coaching the bench press right????? WRONG!!! Prior to embracing CrossFit, Cheryl Tassano was a competitive powerlifter. At one time, she was bench pressing 225#. WOW! I learned so much from her on Friday regarding the bench press. Based on the great job you all did (especially you folks who benched for the first time ever), I would guess we would all be in agreement that Cheryl is an amazingly talented coach!
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WOD 2/28/2009
The Sunday WOD will no longer be posted before the Sunday morning session. Since we never know exactly how many folks are going to show up, the trainers will form the workout on the fly on Sunday morning. The workout will be posted in the comment section that day along with a variation for you to complete the workout as an individual if it was an team workout.
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Probably one of the best CrossFit videos ever made:
There are some people who are larger than life itself life. I am not just talking size. I am talking personality. You know the type I am talking about. The folks that enjoy life and make life enjoyable for others just by being around them. J.D. Stewart is one of those guys. A great family man, a great athlete, a great cop, and a great person.... We are fortunate to have him training with all of us at One World.
J.D.'s birthday was last week, but his birthday party is at Dave & Busters in Milpitas at the Great Mall on Saturday night. We will meet in the bar at 7:00 pm. This is a open invitation to all at One World! Show up and show the big guy some love!
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The Intro to Crossfit Seminar will no longer occur on the first Sunday of every month. I will probably host the seminar once every few months. That being said, the Free Sunday Morning Session at 10:00 AM is a go this week. Be there for a great workout we have planned for you all!
Mark your calendars: There will be no free Saturday session at 9:00 am on March 7th and no Oly session or free Sunday morning session at 10:00 am on March 8th due to the fact that One World will be hosting the Crossfit Level II Trainer Certification that weekend. I will need test subjects for the trainer testing on Sunday from 9:00 am to 12:00 pm. If you are interested, please post to comments or email me at freddy@crossfitoneworld.com.
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March 7th is another Affiliate Throwdown! The host for the event this time around is Crossfit Silicon Valley in San Jose. It's a perfect day for all of you to go there and represent One World since we will be closed that weekend. I will post more details as I get more info. Stay tuned!
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REST DAY~~~~SKILLS DAY 2/28/2009
Rest....OR....make up a workout you missed....OR....
Do a max weight snatch.
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The greatest of all the Olympic lifts...the snatch. How about a 468# snatch. I barely deadlift 400#. These guys are amazing!!!
That's Stan, Manny, Kirk, and Czar cheering on Mike Y. as he finishes up the last mile of WOD 2/26/2009. The four had finished, but they went outside and supported Mike as he finished up. I think they were actually hoping to catch Mike throwing up.... The 6:30 crew is awesome. Always great working with these guys. Also, a big welcome back to Stan who was laid out for a few months after surgery.
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There will be a free Sunday session this weekend! Mark your calendars and bring your friends!
Group workout at the free Sunday morning session. 24 people got their butts kicked simultaneously in 18:36! It was a great time!
The Sunday morning class will happen this Sunday. There is no Intro to Crossfit Seminar, so bring your family and friends to some fun times. Don't know any one at One World, but you've been thinking about coming by? The Sunday session is for you!
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WOD 2/26/2009
"Murph.....sorta...."
Complete the following for time: Run one mile then attempt to complete 20 rounds of 5 pull-ups/10 push-ups/15 squats in 20 minutes. Wherever you are at at the end of 20 minutes, stop and run another mile. You are shooting for 36 minutes or less. Post time and total rounds to comments. (Do not wear a vest for this workout.)
20 rounds in 20 minutes is totally doable. if you finish 20 rounds before 20 minutes is up, go get that last mile!
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This video was titled "The Best Exercise For Lats and Back: Chin-ups and Pulldowns. There was about 10 seconds of a guy doing a "chin-up" and eight minutes on how to put weight on a machine and pull the handles down. To think I thought teaching the clean and jerk was challenging....
So Alex shows up on Sunday with his buddy, Jordan Holland. Jordan is the owner of Crossfit Xplore in Seattle,WA. Having Jordan attend our Sunday session was quite a treat. He did all the reps in his workout and then worked right alongside those that were behind. You can't turn off a good coach, and I can tell just in the brief time we met that Jordan is a L-E-G-I-T coach. I would bet money that Crossfit Xplore athletes love him!
All that being said begs the question: Are all of Alex's friends superhuman athletic beasts?????
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WOD 2/25/2009
Complete the following for time:
10 power clean and jerks (M:185#/W:135#)
Row 200m
8 power clean and jerks
Row 300m
6 power clean and jerks
Row 400m
4 power clean and jerks
Row 500m
2 power clean and jerks
You are shooting for around 12-14 minutes. This one is gonna be tough!
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One of our newest Crossfit One World family members, Justin Trobec, sent me the link for this video to post on the site. Justin, this is pure gold!!!! I think Justin is going to fit in with us no problem!
This video is AWESOME! If only there was a little more emphasis on lumbar curve, which Justin pointed out to when he sent me the video. Justin recognizes good form and bad form. See what I mean when I say he is going to fit in just perfect?!
Big thank you to John Wysong for bringing One World its first tire. I set up delivery for three more tires on Tuesday, including a smaller one for the ladies. FYI- The tires will remain outside by the roll-up door. Feel free to play around with them on your own, but remember...you get friggin' DIRTY! Fun stuff!
Sledgehammers and sand bags are next on my agenda...
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The free Sunday session will go on this weekend. Bring your friends and family!
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REST DAY~~~~SKILLS DAY 2/24/2009
Rest....OR....make up a workout you missed....OR....
Try the team workout that we ended up doing on Sunday. Check the comment section.
Anthony Rojo is one of One World's Krav Maga instructors and an amazing Crossfit athlete. Anthony followed us to One World from our old self defense school in Fremont. I have known Anthony for man years now. Family man, athlete, coach, school teacher.... an all around great guy. I am honored to call him a friend.
Freddy,
I usually don't say much or comment on the blog so I'll keep this short. I just wanted to let you know how much Crossfit has benefited me in so many different ways. Physically, I feel as if I'm in the best shape of my life. I weigh in at 174 lbs on most mornings which is a 10 pound weight loss from a year ago and a weight I haven't been at since my college days. Additionally, my strength has increased in all of my lifts, thanks to Crossfit's programming and your coaching, along with Chong, Cheryl, Brad and all of the other awesome instructors. Most importantly, though, I have been able to hold back the hands of time by still competing against athletes half my age. I just finished playing in Union City's first flag football league last night and our team took home the first place trophy, winning 3 games in one night. Most of the teams were comprised of guys recently graduated from high school or college and one team had guys who played for Laney College's football team this past year. Though I've slowed down a bit at the age of 39, I was still able to contribute significantly to our team's championship. Any time any one asks, I give all credit to Crossfit for allowing me to still compete at a fairly high level of competition. As you say, "The shit works!!!" Thanks Freddy for introducing this form of training to me. It's made a huge difference in my life.
Respectfully - Anthony Rojo
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The Sunday workout changed. In a group format, we did 7 rounds of 10 overhead squats with a dowel, 10 burpees, and 10 medball cleans. A great time was had by all.
Since we didn't do pull-ups, it means we can do pull-ups today! Woohoo! WOD 2/23/2009
"Tabata Fran"
Complete 2 alternating Tabatas of thrusters (M:95#/W:65#) and pull-ups. A Tabata is 20 seconds of work/10 seconds of rest. If the session has more than 8 athletes, the rest period my go to 15 seconds for logistic purposes. This workout is 16 rounds of work. You will alternate movements every round. 20 seconds of thrusters, rest, 20 seconds of pull-ups, rest, etc. Your score is total reps for the whole workout. It sounds like a lot, but really, you are only working for a total of 5:20. No problem right?
After the workout, rest five minutes then complete the following at your own pace:
Friday just happened to be a Rest Day. We came up with a crazy team workout and called it The Crossfit One World Functional Fitness WOD. The goal: move all this gear from one end of the gym to the other. It was a three man team workout. One person rests while two people work.
At 6:30 am, the first attempt was made by Team COPPS (Crossfit Orientated Policing and Problem Solving). Unfortunately, they didn't solve problems very well.... Their time: 17:15. Nice try Kirk, Manny and Mike Y.
At 4:00, Team Heavyhitters (Chong, Cheryl, and freddy) gave it a whirl with a different strategy. Their time: 11:49. Cheryl ready to go.... waiting for the boys as usual.
"Hello, 911? I am going to need immediate medical attention...."
Austin and Jace Begiebing from Crossfit Unlimited had front row seats for the Friday Funhouse.
After Team Heavyhitters, Team Reverse Oreo Cookie With An Asian Flare (aka Team ROC) went next. Someone forgot to take pictures... Their time: 12:29. Great job Neil, Maria and Kelly. After that, Team Menage-A-Trois gave it a whirl. Chris, Doug and little Sandra killed it in 15:19. Poor Doug... we totally talked him into this.
While Team Menage-A-Trois went at it, there were other teams heckling from the stands....which led too: Which in turn led too.... HAHAHA!
At 6:00 pm, Freddy's Angels (James, Neena and Imran) finished in 11:?? (I missed the time.)
It was a great afternoon of fun. Some folks went out afterward for food and drinks. Unbelievably, Team Bud Lite (Alex, Jon, and Jen) from San Francisco came back to the gym with Chong, Cheryl and Tony at 1:30 am. They did the workout (drunk I presume) in 10:29. WOW! Then they drank the rest of the beer in the fridge. That rocks.
Chong got video of Team Bud Lite's record performance, but for now, I give you the first ever attempt of the workout by Team COPPS:
Sometimes you need a little help to get you through those last few reps of a workout. Kevin was the last guy pumping out the last few reps of WOD 2/19/2009. At One World, we leave no man behind. The whole trainer staff jumped in and pushed him through to the end.
You need that help from your friends. Afterward though, you pretty much just want to be alone!
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Announcing the Crossfit One World Kettlebell Seminar on March 14, 2009 (10:00a - 3:00p). The seminar occurs at One World. The price is $80. The price includes a t-shirt. Here's what you will learn and an introduction to the coaches:
The Swing *How to create the pendulum for maximal efficiency and work with minimal effort *Why the Swing is the King of Kettlebell movements *Why it is all in the hips
The Snatch *The Czar of all Kettlebell moves *How to cook your lungs with sizzling Snatch routines *How to produce massive force with amazing strength, power and grace *Maximizing athleticism with this one move
The Military Press *How to press your best ever *What it means to be strong *How to use your roots and irridation *How to tie it all together
The Squat *How to get deep *How to use your body to produce maximal force *How to explode using leverage *Why the Front Squat is the ultimate ab/core developer
The Clean *How to move the bell effortlessly *How the clean sets up a great press *How to meet the demands of the movement *Why the Clean, Squat Press combo is the ultimate strength move
The Turkish Get Up *The all around move to make you a better man or woman *How to cook your core *How to increase the strength and stability of your shoulder
The Background Whether you know this or not the kettlebell is a tool based of the foundation of physiology, kinesiology, and strength and conditioning principles. The kettlebell is just the tool, a superior tool at that in many cases, especially the aforementioned moves simple due to its unique design. Combining the kettlebell with the principles of strength you will learn how to produce amazing amounts of power, achieve new levels of strength and cook your lungs and make your heart want to burst out of your chest. This is a chance to learn from two highly qualified experts who are trained in the art and who have accomplished much in the strength and conditioning realm due to their use of the kettlebell and the RKC school of strength principles.
The movements and techniques learned in this seminar will have a direct carryover into your Crossfit performance. Not only will you do all Crossfit movements better, you’ll know why. You will learn how to activate and apply your hips and entire body to every WOD to be safer, more efficient and FASTER.
Who are these guys? Joe Sarti Joe is a highly regarded expert in health and wellness. He has trained and coached athletes such as Frank Shamrock and his IFL Team, The San Jose Razorclaws. His experience is vast and deep with knowledge of kettlebells, power lifting, olympic lifting, yoga, bodybuilding, odd strength lifts and more. Joe is an accomplished athlete, having competed in sports such as rugby, adventure racing, mountain biking, The Tactical Strength Challenge, The Beast Challenge and more. He is one of the lightest, at 170 lbs, to Press and Pistol the Beast, which is a 106 lb kettlebell, in competition. He has deadlifted more than 546 lbs in competition. Joe’s experiences have put him in the hands of some of the best in the business and he is always excited and honored to share that wisdom with those looking to achieve extraordinary results.
To learn more about Joe visit his website at www.fitnessjoe.com. If you have any questions, comments, etc. please feel free to contact Joe via email at joe@fitnessjoe.com
Tim Dymmel Tim has been a student of strength and conditioning for over 18 years. He played college soccer, football and rugby. As a professional rugby player in New Zealand, South Africa and Ireland, Tim learned the hard way about rehabbing and prehabbing the injuries that are part of the game. His tool of choice for the last 3 years to maintain a high level of conditioning is the kettlebell. Having trained under the top Olympic lifting and kettlebell coaches, Tim is able to pass on his knowledge and expertise those that want to learn. Clients of Tim’s include athletes, SWAT Team members, housewives, grandmas, golfers, pastors, runners and office workers. Tim’s kettlebell training allowed him to enter the 2008 Crossfit Games and finish 85th out of 200, after only 2 months of Crossfit workouts 2X per week. Contact Tim at timdymmel@hotmail.com
Please RSVP brad@crossfitoneworld.com if you plan to attend this seminar.
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WOD 2/21/2009
Max weight clean and jerk.
Build yourself up to one max weight lift. (Add weight until failure)
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How about a 260kg clean and jerk...that's 572#. No problem....
Jason Kinser was one of the original One World Olympic Weightlifting Club members. 18 months ago, Jason Kinser had a goal. He struggled with the snatch. His goal was to get a 135# snatch. Check out the photo taken on 2/17/2009! That’s Jason just a split second before nailing the catch and completing a 150# snatch. Over the course of 18 months, Jason has become quite efficient at Olympic style weightlifting. He attended the Crossfit Olympic Weightlifting Certification with Coach Burgener. He has studied training and coaching techniques. He is currently coaching One World’s Olympic weightlifting session on Sunday mornings at 9:00. The session is structured and very organized. If you want to improve your Olympic lifts, spend some time with Jason.
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REST DAY~~~~SKILLS DAY 2/20/2009
Rest....OR....make up a workout you missed....OR....
Team Workout!
Thought this up after Chong floated me some ideas about a team workout for the Affiliate Throwdown that One World will host in May.
A 3 person team will move every plate, bar, dumbbell, and kettlebell from one end of the gym to the other in as fast a time as possible. Only two persons may move the weight at a time, but the third person can be arranging weight for the next two while he waits (i.e., stacking weights or putting weight on bars for two man deadlift walking). Human hands must move the weight across the gym. You may not stand on one end and roll the plates to the other, but you may pile weight on to the bar and roll it across the gym while your hands are in contact with the bar (not so easy when you get to the pull up bar structure.) To start, all the plates must be stacked together, all the bars stacked together on the floor, all the dumbbells in one pile, and all the kettlebells in another pile. One end to the other is classified as all weight on the opposite end of the last lifting platforms moved to the far end of the pull-up rack by the roll-up door. The gear may be stacked outside to finish. I'd love to get this on film if any three person team wants to try it. It's a boatload of weight: 21 bars, tons of plates both rubber and steel, a bunch of dumbbells, and a bunch of kettlebells. We will get a final count on the gear once the first team tries this workout. Who will have the fastest team?
For fun, you must name your team!
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I apologize about yesterday's post... I thought I linked the power output calculator from Catalyst Athletics. Click on the blue and it will get you there. Punch your numbers in and play around with it. Totally cool!
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As a police officer, why not prepare yourself for the job by training Crossfit and Krav Maga. It can go to shit at any moment....
Despite the beer, me and Jimi Letchford from Crossfit Laguna Beach avoided causing any international incidents while visiting Okinawa. Visit Jimi's site to purchase the best looking affiliate shirts in the Crossfit community. Jimi is also in charge of the merchandise for the Crossfit Store. Expect a lot of cool gear coming up in the near future. Jimi also heads up Operation Phoenix.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. Check out the site and do your part to support this cause! *************** “Power: Work done or energy transferred per unit of time; The time rate of doing work.”
Force x Distance = Work Work / Time = Power
“Intensity: Magnitude, as of energy or a force per unit of area, volume, time, etc.”
Power = Intensity
The simple definition of Crossfit is “constantly varied functional movement performed at high intensity.” I think you all have a great grasp of “constantly varied” and “functional movement.” I want to ramble on a bit about “high intensity.”
Intensity, simply put, is where the good shit is. You want to lose weight? Intensity. You want to get stronger? Intensity. You want to get healthier? Intensity. Get it? As Crossfitters, you must grasp the fact that intensity is not how loud you yell during your workout. It’s not about throwing up after a workout. Its not about being dizzy and turning bright red. Intensity is achieving the highest power output that you possibly can in a workout.
I owe you all an apology for not better explaining this to you when I first started posting time goals on the workouts. I can’t lay claim to it as something I figured out myself either. I decided to start programming this way after attending Dutch Lowy’s trainer seminar. It’s pretty simple to explain. Crossfit is about producing the most power output you possibly can in any given workout. The best results will be achieved with more power output. Let’s take “Fran” (21/15/9 reps for time of 95# Thruster and pull-ups) and do some mathematics. I figured these numbers using the power output calculator from Catalyst Athletics (kudos to Greg Everett for such a great website).
Athlete #1 (5’8”/185#) does Fran as prescribed in three minutes. His power output numbers look like this: 291.48 watts 0.4 horsepower 214.98 ft-lbs/sec (Wow! Almost half a horsepower. That’s badass!)
Athlete #2 ( height & weight the same) does Fran as prescribed in ten minutes. His power output numbers look like this: 87.44 watts 0.12 horsepower 64.49 ft-lbs/sec A HUGE drop off in power output.
If I take Athlete #2 and lower his thruster weight to 65#, and he finishes in three minutes, suddenly, his power output numbers look like this 255.45 watts 0.35 horsepower 188.41 ft-lbs/sec
The lower weight in the thruster with the faster time brings Athlete #2 closer to the power output of Athlete #1. Athlete #2 will actually see better results with the lighter weight! As he gets faster, he adds more weight until eventually, he is producing high power output at the prescribed weight.
So here is the hard part to grasp. If I tell you all a workout should take ten minutes (I set the goals high because you all want to get there right?), and you take 25 minutes, there is an issue. Yes, you sweat and you feel good because you gutted through it, but really, you just sweat a whole lot without getting the true benefit of the potential power of what Crossfit can do for your overall fitness.
Think about it! Try checking your ego at the door and lowering the weight a bit. I am slowly trying to drop this on all of you and see how your progress comes along. In the near future, I will occasionally not even post prescribed weights on the workouts. I will post a time frame to finish the workout. You need to start logging your weights and times so you can easily figure out what you need to do in any given workout to make it happen within the required time frame. If its a ten minute workout and you finish in 3 minutes, you went to light. If you finish it in 15 minutes, you went to heavy.
Just so you know my train of thought. I will take the run/deadlift/sit-up workout just posted. It was four rounds. I estimated a Crossfit athlete could finish the 4 x 800m runs in 12-15 minutes, the 4 x 15 deadlifts at 225# in 3-5 minutes, and the 20 Abmat sit-ups with a medball in 3-4 minutes. That's the whole workout in about 18-24 minutes. So how can you finish this workout in the time frame? Maybe you just work harder than you normally would. Maybe you need to lower the deadlift weight. Maybe you shorten the run a bit. Maybe you do the sit-ups without a med ball. Figure it out and get it done.
I hope this all makes a little more sense to you. Once again, kudos to Dutch Lowy for enlightening me!
Post your thoughts and questions to comments.
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WOD 2/19/2009
Complete 10/9/8/7/6/5/4/3/2/1 reps for time of:
Dumbbell thrusters (M:35#/W:25#)
Wall balls (M:20#/W:14#)
Box jumps (M:24"/W:20")
You are shooting for 12-14 minutes in this workout.
I get the best pictures sent to me via email.... Where's the bow tie?
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The 2009 Crossfit Games NorCal Regional Qualifier is fast approaching (May 2nd & 3rd). The top five men and the top five women in the qualifier will move on to the Crossfit Games (July 11th & 12th). I know some of you are already committed to competing in the qualifier. Will has been training crazy hard and I think he may have the best shot from One World to place in the top five. The field is going to be packed with crazy good athletes.
So why do you want to compete??? Because the Qualifier is for anyone who does Crossfit, not just the best men and women athletes. Here's how it works: The NorCal Regional is accepting all athletes no matter what their level of fitness. Think of it as a Woodstock of Fitness. A fun filled weekend of challenging yourself in a workout with other athletes competing at the same level as your ability. The workouts will be announced a week or two before the event. At that point, we will all be able to meet together and determine what will be the best plan of attack for each of us to complete the event. It can be a simple strategy of how you attack the workout or figuring out what you need to scale the workout at so you can finish. Obviously, only those completing the workouts as prescribed will be eligible to place in the top five, but scaling will absolutely be allowed. Worried that you aren't preparing properly? Just workout, and workout hard! You will be fine.
And what is the best reason to compete in the Regional Qualifier???? So we can represent One World and show everyone how tight our family is. Imagine all of us there cheering each other on. It is going to be insane fun!!!!
Register now! The price is $75, but it goes up at the end of March.
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Crossfit Oakland will be hosting an Affiliate Throwdown this Saturday, February 21, at 11:00. This will be a team workout challenge helping to prepare all the local affiliates for the upcoming 2009 Crossfit Games Affiliate Cup. Ideally, we are looking for three person teams (two men and one woman). I know some of you have expressed an interest in participating. I will be at One World in the afternoon everyday this week to start hitting some of you up to participate. Mark your calendars!!!
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Gotta throw those "long ones" in every now and then too...
WOD 2/18/2009
Complete four rounds for time of:
Run 800m
15 deadlifts (225#)
20 Abmat sit-ups
Hold a medicine ball at your chest as you perform the sit-ups. You pick the weight. It may be raining so dress appropriately.
Post workout: Run around the block (1.1 miles). This will give you a total of 5k running for the day.
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A video of the 2008 Crossfit Games put together by Crossfit By Overload. For those of you who were there, whether you were a spectator or an athlete, you know exactly what I mean when I say, "Just watching this video makes me want to start working out RIGHT FUCKING NOW!!!"
Freddy, We've not met, but since I'm a CrossFitter, (and aspiring affiliate) I know all about One World. Anyway, I work for NASA and we do aeronautics research down here in the SoCal desert. Today, we retired one of our long-lived F-15s after many years of aeronautics test. We took a group photo in front of the jet, and I got a wild hair up my butt and flashed your "One World" sign. Folks at NASA can be a bit... um.... boring, so I wanted to shake things up a bit!
~~Bob Guere
Bob even got the sign right. Read for left to right: One...World.
For those of you members who always seem to get it backwards: You
should be ashamed!
I need you guys to start registering for the 2009 Crossfit Games NorCal Regional Qualifier. You can register as an athlete (which I would like to see ALL of you do since the workouts will be scaleable) or as a volunteer. Visit the NorCal Regional Qualifier website to register. Let's represent One World!!
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Today's workout compliments of Chris Spealler, Crossfit Park City. I got the chance to hang out with Speal all weekend in Okinawa. A righteous dude and an amazing athlete.
This workout fits perfectly into our programming for the regional qualifier.
WOD 2/17/2009
Complete five rounds for time of:
Row 300m
30 push-ups
Your goal is to finish this workout in 8-10 minutes.
Physical Training in Iraq from crossfitoneworld on Vimeo.
From what I've been told, this is the reason we are having such a hard time training the Iraqi troops to be self-sufficient. Go figure.
On a serious note, its important to have a good warm up and a good trainer leading the way. You will notice during your sessions at One World, the trainer does not warm up with you or workout with you either. It is impossible for a trainer (no matter how good he or she is) to give the athletes the attention they deserve if they are working out too. The trainers are there to coach you! Your technique in the movements and your continued success as athletes is what is most important to your trainer at One World.
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I've been a day ahead of you all while visiting Japan, so keeping track of the workout cycle has been a bit confusing. (I confuse easily...) Hope this is right.
REST DAY~~~~SKILLS DAY 2/16/2009
Rest....OR....make up a workout you missed....OR....
Sometimes I know its a good workout when in the middle of it I start thinking, "This is just a bad idea!" Tire flipping at Crossfit Asia. It's a 450# tire that you flip UPHILL (wtf?) then turn around a flip it back down. It was crazy hard and felt like it took forever. Then Jamie, the owner of Crossfit Asia, tells me the gym record for getting it up the ramp is 2 minutes. WOW! Tires are cool! I will work on getting a few for One World when I get back.
Check out Chris Spealler's (Crossfit Park City) arms (yes those are bruises). He weighs 140# but he got the tire up the hill and back. It was amazing to see. Fun with tires coming to One World soon!
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Come on out and support Cheryl this Sunday morning at 10:00 am. Joe D. couldn't coach this weekend, but the free 10am session is in the very capable hands of Cheryl. Go girl!!!!
WOD 2/15/2009
Team workout: Three (3) person teams
75 box jumps 75 push ups 75 air squats for three rounds.
While one team member is working, working up to the total of 75 reps at each station, another team member will be completing 20 stationary lunge steps (10 on each leg). The third team member will be resting. When the team member doing the lunge steps is done then they will rotate. The working member rests, the rest member does the work, the third does the lunge steps. This keeps going on at each exercise until the 75 reps have been combined as a team total. This will be done for three rounds.
Some things in Okinawa are really small.... Where do they put the bad guy?
On the other hand, some things are off the hook huge....
My only gripe about this gym.... It needs a little more equipment. Jamie Light, owner of Crossfit Asia, has built an amazing box and I am looking forward to meeting some of his athletes this weekend.
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WOD 2/12/2009
“Fat Helen”
Complete five rounds for time of:
Run 400m
21 kettlebell swings (M:53#/W:35#)
12 pull-ups
Let's try for 12 minutes in this workout.
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Any workout with the word "Helen" in it gives me an excuse to post my favorite Crossfit video of all time!
"Eat meat and vegetables, nuts and seeds, some fruit, little starch and
no sugar. Keep intake to levels that will support exercise but not body
fat. Practice and train major lifts: deadlift, clean, squat, presses,
C&J, and snatch. Similarly, master the basics of gymnastics:
pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand,
pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard
and fast. Five or six days per week mix these elements in as many
combinations and patterns as creativity will allow. Routine is the
enemy. Keep workouts short and intense. Regularly learn and play new
sports."
I love the last line. Regularly learn and play new sports. Just today, I had to try something new... What the hell is it?!?!?! Is it a toilet...a sink....a dishwasher....a Lazy-Boy recliner? Worse yet it has buttons on it that are all in Japanese. I admit, I was too scared to press any of the buttons last night. This morning, I manned up. Whoa...!!!
On a serious note. Learn and play new sports. Have you ever wanted to try something new but your fear get's the best of you? Maybe you were scared because the task seems too daunting for what you believe you are capable of doing. Maybe you were afraid of failure. Maybe you were scared because you think everyone will be looking at you and judging you. Whatever the reason, telling you to stop being a puss and overcome your fears is easier said then done. Fear is a real thing. A roadblock for some that just can't be overcome. I have seen people at the gym who are completely freaked out about some of the things we do. How many of you are scared to drop under that max weight split jerk in fear that it will crash on top of your head if you miss the lift? (I still am!) What about going into a handstand push-up for the first time thinking that you are going to collapse and snap your neck? How many of you remember how scared you were your first time up the rope? I've seen fear on the face of lots of folks at One World.
So what is my point? The joy you feel when you overcome that fear. I totally love seeing the face of a person who gets up and down the rope for the first time. The person with the death grip all the way up and down. The way they feel and express how they feel when they accomplish overcoming a fear is an experience worth seeing. It makes being a trainer so worthwhile. So, remembering that it is easier for me to say it then it is for you to do it, try something today that you have been a little nervous about trying before. It doesn't have to be at the gym. Maybe it's something as simple as going up and meeting that person you have admired but been afraid to approach. Try it, you may be pleasantly surprised.....kinda like I was this morning.
Post your thoughts and experiences to comments.
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Okay, I know...here I am in Okinawa, and I post a picture of a toilet. My body clock is so out of whack. I have yet to see the sun. We get a tour of the island today, so I hope to have something better for you tomorrow!
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WOD 2/13/2009
Max weight jerk (split or push)
1-1-1-1-1-1-1
You may go on the front shoulder rack or behind the neck. Push yourself!
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Fun in the morning at One World. Rex goes for a max pull-up effort. Legit or not? You make the call!
I sure wasn't home very long. I'm off again to Okinawa to work as a trainer at the Crossfit Level I Trainer Certification at Crossfit Asia. I am looking forward to posting a few pics of their facility and athletes while I am there.
I sure miss coaching at One World. I cant wait until I get back into the groove at home. I am also hoping that my injuries will be completely healed up so I can start training alongside you folks as we prepare ourselves for the 2009 Crossfit Games NorCal Regional Qualifier. A big thank you to all the trainers and especially to Brad (one of the other owners of One World) for making sure everything runs so damn well when I am gone. The unique experience that is One World starts with the trainers. We are fortunate to have such a great crew. See everyone soon!
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REST DAY~~~SKILLS DAY 2/12/2009
Rest....OR....make up a workout you missed....OR....
Make up a team workout using The Filthy Fifty. Post your ideas for this workout to comments.
Cheryl having an all out great time (for sure) during a power clean/handstand push-up workout we did at Catalyst Athletics during Dutch Lowy's seminar. Fun stuff and only 5 minutes long! That power clean face says a full on effort! Great work Cheryl.
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An offering to all Crossfit One World members. Do you have friends who are thinking about starting Crossfit, but they are a little scared? Support them. We now allow any Crossfit One World member to attend the Intro to Crossfit Seminar for free if they come with a paid attendee. Sometimes, a little support can go a long way! Your friends can purchase their spot now by clicking on the "Buy Now" tab on the left sidebar.
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WOD 2/11/2009
Complete three rounds for time:
21 deadlifts (M:225#/W:155#)
21 ring dips
You are shooting for 10-12 minutes in this workout. It's a long time, but I really want you to concentrate a bit on your form during the deadlifts.
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Nothing better than watching crazy deadlift videos on a deadlift workout day! Bob Vastine (Age:71) deadlifts 450#.... I feel so weak right now!
Not sure what it means, but our boy Austin from Crossfit Unlimited says, "Seven!" I think it was his favorite rower at the FIsh Tournament.
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A Freddy rant (I'm sooooo sorry!!!!)
I have been training people in Crossfit since 2006. As I’ve grown as a Crossfit trainer, I have formed my own opinions about what works and what doesn’t with myself, and with the members of One World. I just want to comment about a few comments I have read in the comment section lately. I state right now that these thoughts are my humble opinion and nothing more. I would have commented on theses thoughts when they came up, but I was out of town and not sitting on my favorite posting lounge chair, so here we go!
A comment about strategizing workouts.... Are we all in agreement that Crossfit is the “The Sport of Fitness”??? How can any sport not have gamesmanship? When fighters meet in the ring, usually the one who goes full tilt boogie in the first round loses or barely holds on for a win against a lessor opponent. Recently, I posted a video of Will and I performing a deadlift/burpee workout. Will threw himself at it full tilt boogie right at the start. At one point he was almost ahead of me by a full round. Unfortunatley, he eventually paid the price. I knew before anyone said "3..2...1..Go!" that I was going to just go at a nice steady pace and stick to my form in the deadlift. It was the same strategy I had for the workout at the Games, only at the Games I was in better shape :-) Yes, Will’s time was faster (he killed that workout), but barely, and his back was fucked up for a few days afterwards. My back was not (I don't even remember the last time I got sore from a deadlift workout). I gamed it. I think it worked for me successfully. High power output with no injury. Gaming a workout can simply mean setting a simple goal of how many reps you are going to finish in a prescribed amount of time. From experience, almost every PR I have ever set has come with a pre-workout plan as to how I was going to attack the workout.
I believe that several One World athletes didn’t strategize their workouts right on the first day at the 2008 Crossfit Games, and they ended up not participating the following day. As a coach, I failed them. We all should have discussed how we were going to attack the workouts. I will not fail you at the 2009 Regional Qualifier. I will talk to each and every one of you about your strategy going into each workout.
Comments on Reactive paying Yahoo to route searches of Crossfit One World to their website.... Why do we rock? We love our box. You people were fucking offended! Bad ass! I was just at the Crossfit Affiliate Gathering in Austin, TX. Crossfit is growing at over 1% a day. As the community gets bigger, we will have to deal with minor issues like this occasionally. I have met Paul at Crossfit Pleasanton (Reactive). I get his newsletter. I am confident that once I contact him, we will fix the Yahoo issue. Relax folks!
Lastly.... a comment about mental fortitude. I have commented about mental fortitude numerous times over the last 2 years. What is it? It’s the ability of certain folks to push themselves past the point of quitting. Some got it and do it regularly. Others have it, but they don’t know it. Tons of others just don’t have it. It is what is. Can you get fit without strong mental fortitude? HELL YES!!! What we do is hard, but if you do it regularly and train with passion, you will get stronger, faster, leaner.....fitter!
I am not sure that mental fortitude can be the “11th” general aspect of fitness. Cardio/Respiratory Endurance, Stamina, Strength and Flexibility are organic. Muscle tissue and how it works within the machine that is the body is measurable. These four aspects of fitness are the hardware. With training, the four will show improvement. Bulk up the hardware and you got a better machine. On the other hand, coordination, accuracy, agility, and balance are neurological. You need to practice them to improve them. Think of them as the software. Use your software efficiently, and you will be more productive.
It is generally accepted that power and speed the last two of the ten aspects of fitness are best improved with both training and practice.
How does mental fortitude fit into the big picture under the terms of neurological or organic. Can you train it or practice it? Can I make someone tougher mentally? Is mental fortitude important... HELL YES! Strong will can push mediocre athletes to places other athletes can not go.
Once again, these are my humble opinions, I would love to hear what you all think about them!
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WOD 2/10/2009
Run 400m four times. Rest 2 minutes between efforts. Try to keep 15 seconds difference between all efforts.
Some new logo ideas sent to me by friend of One World, Jeremy Reed. What do you guys think?
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It's midnight and I just got home from Austin, TX. I miss the box! I got to hang out with Dutch Lowy a lot these last four days. His seminar (which was awesome) was where I got a lot of ideas about how I am programming. If you ever get a chance to catch his seminar, don't miss out!
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WOD 2/9/2009
Complete three rounds of:
21 kettlebell swings (M:70#/W:53#)
15 L pull-ups
9 Handstand push-ups
You are looking to finish this workout at the 15 minute mark. To far under, you scaled to low. To far over, you should have scaled lighter.....
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After your workout, drive to a nearby rodeo ring and try this workout. I think this lady has to be the dumbest person on the planet..
Chong sporting the official Crossfit One World board shorts. Shorts purchased at Billabong. Shirt from my favorite Crossfit website, Crossfit Balboa.
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REST DAY~~~~SKILLS DAY 2/8/2009
Rest....OR....make up a workout you missed....OR....
Attend Joe Delacruz's Free Sunday Morning Workout at 10:00 am. Bring your family and friends. Good times will be had by all!
The Sunday workout:
2 man team workout...
"Nancy Nancy Nancy"
For 20 minutes one team member does overhead squats (M:95#/W:65#) while the other team member runs 400m. Your score is total number of overhead squats.
Sorry for the late post! I saved a post, but for some reason it didn't come up. Check out a pic of Crossfit Central in Austin, TX. Cool box with a ton of cool folks.
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WOD 2/7/2009
Complete four rounds for time of:
5 deadlifts (155#/100#)
5 squat cleans (155#/100#)
5 push jerks (155#/100#)
Run 400m
Ideally, this workout should take you 15 minutes. Scale accordingly!
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You are shooting for fifteen minutes or less in this workout. Scale accordingly!
The Krav Maga Gun Seminar featuring John Whitman was a smashing success. Can you name the Crossfitters in the pic?
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WOD 2/5/2008
Front Squat 1-1-1-1-1-1-1
You really need to work at your max effort. You need to know what it is! I am not even worried if you start a little light at the beginning, but the last two or three reps should be all you can give! Your trainers are going to be all over your depth on this one! Make that work count.
If you have the time when you are done, attempt to do 50 GHD sit-ups and 50 GHD back extensions. Break it up any way you want, and it is not for time.
Time to start training for the 2009 Crossfit Games NorCal Regional Qualifier. The qualifier occurs on May 2nd and 3rd. I am on the committee to organize the qualifier, but since I am competing, I have no knowledge of what the workouts are going to be. I get to post on the website and make sure there are plenty of toilets and water. (Important stuff right?)
Anyway, I am thinking that the qualifier is going to run similar to last years Games. I could be totally wrong, but to get a lot of people through several workouts that are going to help determine the fittest athletes, I figure the workouts are going to be short and intense. (I also know the site has weights, pull-up bars, and a big ass friggin hill.) I want to focus a lot on workouts that last 5-15 minutes and weightlifting. Don't worry, you will still get some 30+ minute marathons in, otherwise it wouldn't be Crossfit. Our goal is going to be max power output for every workout. If there are workouts I think should take you 5 to 15 minutes, and you are taking 30 minutes, you are not achieving the full potential of the workouts. Make sure you read entire posts from now on because I will be adding stuff to do at the end of the WOD's...not always, but often. I'm looking forward to following the One World programming too. Let's get to it!
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WOD 2/4/2009
Complete seven rounds for time of:
7 push jerk (M:135#/W:95)
7 chest to bar pull-ups
Ideally, this workout should take you around the 10-15 minute mark. Scale accordingly (Lighter weight, regular pull-ups, band assisted pull-ups). If you finish before 10 minutes, you went too light on the jerk (especially you folks that box jump pull-up), or you are a beast.
After the workout, rest five minutes and do five 200m sprints, walking back to the starting line as the rest period. Run hard and fast!
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Make sure you check out the Affiliate Blog on www.crossfit.com.
One World trainer Chris Stroud's blog article "Everything You Ever
Wanted To Know About Tabata" is featured on the 2/4/2009 post.
*************** I apologize for the late post. I am in Austin, TX and didn't land here until 11:30pm.
All the trainers at One World have jobs outside the box. Now you all know what Chong does for a living. His gorgeous wife, Mel, obviously works as his bodyguard.
I love it when One Worlders send me pictures of other One Worlders!
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REST DAY~~~SKILLS DAY 2/4/2009
Rest....OR....make up a workout you missed....OR....
Team Workout
Three person team. Only one athlete can work at a time. Each team member must complete 30 squat clean and jerks and 30 power snatches. The weight is the same for both lifts: M:135#/W:95#. This means your team only needs one bar set up , unless your team has a girl and a boy, then it would be two bars.
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I'll be in Austin. TX for the next four days coaching at the Crossfit Level II Trainer Certification and chillin' at the Crossfit Affiliate Gathering. I'm looking forward to hanging with Big Mike Gregory of Crossfit Central. Check out his 89 second "Grace" which is a part of today's workout.
I just converted one of the dry erase boards into a max weight personal record board. Anyone can write their name on the board and keep track of their max lift efforts. Unlike the Wall of Fame board, you do not need a trainer to witness your max lift, and you do not need to have it recorded on film. You are free to write whatever you want. As of tonight when I left the gym, there are seven lifts on the board: snatch, clean and jerk, clean, jerk (off a rack), deadlift, front squat, and back squat, but tomorow night, I am going to change it to: snatch, clean and jerk, jerk, deadlift, overhead squat, front squat, and back squat. If you write your PR's on the board before I change it, I will fix the updated order for you. I have made the boxes big enough so that you can write your personal record with the date you hit it and your last attempt with date. Please write on the board with dry erase only, and please be careful not to erase other people's information.
Why is it important to know your max weight lifts? You need to keep track of your strength progress. Stronger athletes are better athletes all around. I think I read somewhere that Coach Rip said something similar to "Stronger people are harder to kill and in general, more useful." Words to live by for sure!
You should record your last attempt effort also. Sometimes you don't always get a PR, and if you continue to miss your PR, you need to address the trend in your training that is inhibiting you from getting stronger. Max weights are going to be important since I plan on programming more workouts that use percentages of you max lifts. For example, 80% of your max clean and jerk 2 reps every minute for 10 minutes. Fun stuff like that!
So when do you figure out what your max lifts are? You can wait for those days that they are programmed. You can do some weightlifting on a rest day. You can come in and lift one day instead of doing the WOD. You can also scan through your workout journal and figure out what your max is.
Lifting heavy shit is fun! Embrace weightlifting and all your workouts will get better!
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WOD 2/3/2009
Walk 400m for time with weight held overhead (M:95#/W:65#)
The easiest way to do this is to stay in the parking lot and walk to the 100m marker and back four times. Remember to preform a good clean and jerk every time you have to pick up the barbell off the ground.
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I have no idea who this guy is, but this is what you want to be doing for today's WOD. Video quality of his face is poor, but I think he has a beard tattooed on his face!
The Ice Fishing Tournament was a smashing success! In a made for TV finale, four Crossfit Affiliates were represented in the Final Four. From left to right: Josh "Jorgy" Jorgensen from Diablo Crossfit, Brad Medeiros from Crossfit One World, Herm Blancaflor from Crossfit Los Altos, and Austin Begiebing from Crossfit Unlimited.
But there can only be one..... In a heated battle, Jorgy from Diablo Crossfit out fished Herm from Crossfit Los Altos by 30 points to win the title of One World Fish Champion. Along with the title: $250 prize money and the coveted Talking Fish Plaque. Herm took $30 prize money for having the highest score during the course of the tournament, and Austin from Crossfit Unlimited becomes the Josh Everett of the Fish Tournament by finishing just out of the money two times running!
More photos:
And after the tournament...... shenanigans! Some crazy folks attempted Crossfit Century (congrats to all three Crossfit Solano athletes who puked during the 100 shot attempt....an Affiliate record!) Then there was dancing and other ridiculous attempts at feats of strength. At 1:00 am I finally had to kick everyone out of the gym. This is where a keg of Sierra Nevada, a couple bottles of wine, and a bottle of Jagermeister will get you....
Check out more pictures of the Ice Fishing Tournament by clicking on the flickr account link in the left sidebar.
Thanks to everyone who came out and to all the Affiliates that participated: Crossfit Unlimited, Peninsula Crossfit, Crossfit Solano, Diablo Crossfit, Crossfit Silicon Valley, and Crossfit Los Altos. Big shout out to Crossfit Santa Clara for letting us borrow their three rowers.
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----SCHEDULE CHANGE----
Beginning Monday, 2/2/2009, there will no longer be a 9:00 am session on any day. Lack of participants in the 9:00 am session has forced me to cancel the slot. I will try to add the slot again in the sumer, since that is when the slot gets the most attendance. All last week the session was a no show by any athletes except for the one athlete that showed up on Friday. Sorry folks! I am working on filling the 12:00 pm session five days a week. Stay tuned.
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Attention One World Athletes!!!
Beginning the next cycle (2/5/2009), I will be programming our workouts with getting us prepared for the Crossfit Games NorCal Regional Qualifier in mind. I will be following this programming too, so I am super excited to be training right along with you all (when I am not coaching) and comparing myself to some of you monsters that workout at our box. I will be posting my results to comments everyday that I workout, and I challenge all of you to post your results too. I am stoked about testing my skills as programmer to see if I can properly prepare us for the qualifier.
*************** WOD 2/2/2009
"Mr. Joshua"
Complete five rounds for time of:
400m run
30 GHD sit-ups
15 deadlifts (M:250#/W:185#)
You may substitute Abmat sit-ups for GHD sit-ups. Also, this is a HEAVY deadlift. Love your back! If you can't maintain lumbar curve during the lift, lighten the load! For those of you who can't check your ego at the door and refuse to heed my warning, don't say I didn't warn you when you can't bend over to wash your feet in the shower the next day.
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Who says you always get degradation of form when you lift heavy? Pay close attention to this guys 1100# deadlift. He maintains lumbar curve. He drives the earth away from the load by rooting through his heels, straightening the legs by pushing the knees back and then opening his hip as the load passes his knees. Perfect! Did you also notice the fact that this guy might possibly have the smallest feet on the planet????
