WORLD CLASS FITNESS IN 100 WORDS
"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.
***************
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!
***************
Fun in the morning at One World. Rex goes for a max pull-up effort. Legit or not? You make the call!
Rex goes for 55 from crossfitoneworld on Vimeo.
I rarely comment so I'll keep this brief. No way is it a legit 55. For many of his reps, his chin never got over the bar. Good effort but falls short of "standard" pullups.
Posted by: Anth | February 12, 2009 at 19:57
You're braver than me Freddy.... As many times as I have gone to Japan, I still won't push the buttons! My pilots think I'm a wuss....and I guess I am. Have fun!
Posted by: lara | February 12, 2009 at 20:03
If anyone wants to learn to play lacrosse, let me know. I would love to show you.
Posted by: Jason K. | February 12, 2009 at 20:16
Freddy, I lived in Okinawa at Camp Hansen for six months when I was a combat Corpsman with the Marines. I probably worked out more in that six months than at any other point in my life. I met one of my best friends, JB, there. He knocked on my door looking to bum some of my protein. We became workout partners there and back on Kaneohe Marine Corp Base Hawaii. Now he coaches wrestling up a Shasta College and owns the best steak house in Redding. Anyway…
Looks like I’m a little late to the conversation. This is Paul from Crossfit Pleasanton. I did not know there was a problem until I talked with you today.
So this is for your devoted crew:
I’m new to the internet marketing game so I hired a company called www.reachlocal.com that refines search terms relevant to my business on all search engines. I asked that the company do a 10 mile radius around my gym for various search terms like personal training, weight loss, & Crossfit. I was looking primarily for personal training clients for some of my non-Crossfit trainers. What the bot system does is refine those search terms to see what drives the most traffic to my site. Unfortunately, it found that the term Crossfit One World is a very popular search item near my gym. It locked onto that. What you guys were seeing with the Top Line (Crossfit One World) is that the bot also takes any search word and places that word into the ad. So if you type fat loss, you get my ad with fat loss in the title. When loyal One Worlders typed in One World, that term was inserted into the header. It was an unintended consequence of the bot. Kind of like when the WOPR tried to nuke the whole planet in War Games. Another thing that happens with this program is that the more a certain audience clicks on the link, the more it targets that audience. So when everyone started clicking on the link, it shot that term up to number one and aggressively started pursuing it.
I asked the company to Blacklist the term One World from the engine.
One World is an awesome gym and Freddy is a tremendous resource to the community. Although I have only met him once, I respect Freddy and all the hard work he has done for Crossfit. One of the biggest strengths of Crossfit is the community. I understand how members of One World could feel slighted by this apparent offense. I’m sorry, it was unintentional.
Posted by: Paul | February 12, 2009 at 20:20
legit or not I dont give a shit, the guy is Very humble and cool as hell to have at the gym :)
Posted by: Eric | February 12, 2009 at 23:08
oh and Freddy give me two hours where you are now and I would of seen that place up and down at least 4 times lol...if you get my drift ????? oh yeah PUSH JERKS TOMORROW!!!!!! YAY
yesterdays wod 8:49 done on mega dose of caffeine and 2 sickers bars !!!good night yaaaallll
Posted by: Eric | February 12, 2009 at 23:13
Snickers
Posted by: Eric | February 12, 2009 at 23:15
Hey Freddy, if it is an "American" toilet you can sit on it. But you should be practicing air squats and have a Japanese toilet where you have to squat over it!! Man Up!!! LOL
Miss you Freddy!!! Have fun but come back quick!
To Paul, at Pleasanton Crossfit, I appreciate your clarification. No hard feelings, we in the Crossfit community, all know that we are a family!
Regarding Rex's pullups, I think they are legit! Its a bad camera angle but I have seen him in action and he is LEGIT!!!!!
Yea One World!!!!
Posted by: cheryl | February 13, 2009 at 00:44
.com - "Fran"
21-15-9 for time of:
Thruster (M:95#/W:65#)
Pull-ups
My time: 7:44 rx'd (PR! +28 seconds)
Posted by: stef | February 13, 2009 at 07:37
I want to learn how to play lacrosse! I can teach a cooking class or something...
Is that the Anth that I know? Where are you buddy? I haven't seen you or your awesome family for a while. I miss you guys.
Posted by: lara | February 13, 2009 at 08:06
Did you press the button that makes music to cover up your bodily noises? I think there's also a button that shaves your butt hairs too. Any pics of hot japanese crossfitters in school girl outfits?
Posted by: Meaty | February 13, 2009 at 09:42
Guess that toilet will help Freddy squat like a 9 year old asian girl! Coach would be proud!
PAUL from Cross Fit Pleasanton. Thank you for your post. It clarifies a lot of things. And, it shows your integrity and honesty. I appreciate people with good moral and ethical character. You are one of them! Thanks! No hard feelings!
Rex is an animal!! He needs to fire his camera man!-jk. I've seen Rex do some amazing things. But....if we are judging strictly from the video footage, I have to vote, "NO". Too many "apparent" misses.
Sorry, little brother. Give me your lunch money and I may change my vote!
Posted by: maria | February 13, 2009 at 12:23
Eric that Meaty post was so obviously you. LMAO!!
Brother you need to get laid.
Posted by: Jason K. | February 13, 2009 at 13:22
If I may chime in on this one. Can't we end all the questions from now on, and state that whenever we are filming pullups, why not get in a position, maybe standing on a bench or a box, to actually see whether or not the chicn clears the height of the bar. If nothing else, it can be used as a coaching tool for the person in question. I don't know why people keep filming from an angle that leaves so much speculation. Can be so easily rectified without leaving any doubt whatsoever.
Posted by: Will | February 13, 2009 at 13:29
Jason lol....wasnt me I swear!!
Will, Dead on!!!
Posted by: Eric | February 13, 2009 at 16:09
Push Jerks
185lb
195
205
215
225(F)
225 Successful PR!
225 (F)
I also ran 1 mile before and 1 more mile after.
Posted by: B. Guernsey | February 13, 2009 at 18:06
Rex is definitely LEGIT. A couple of his pullups were suspect and the camera man totally sucked!
Posted by: David Lee | February 13, 2009 at 18:27
gday freddy,
the four buttons are for the following,
one sprays water to clean...
one blow drys...
one sprays perfume...
the last button - is the panic button....
i'll be very careful of the spray button..... i'm told the pressure is a little uncomfortable..
carter
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