CrossFit One World

THE VANILLA GORILLA

P.K., one of the newest members of the 6:30 am crew takes on the tire flip challenge.

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If you are participating in the Qualifier and have not purchased a One World t-shirt, (and you can't afford one) please contact me with your shirt size so I can make sure you have one on the day of the event. 

If anyone want's to carpool/caravan to the Qualifier, meet at One World at 5:45 am. We will leave at 6:00 am sharp. People who plan on spending the night can ride together. I'll be coming home Saturday night, but I plan on hanging out for awhile after the day's events.

Remember to bring change of clothes (including a change of workout clothes), tape, chalk, jacket, umbrella, lawn chairs, etc. I'll be bringing one portable canopy. If anyone else has one to bring, we can set up a base camp near one of the cars. 

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WOD   5/1/2009

Complete four rounds for time of:

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

(10-15 min workout)

Programmed by Cheryl

Coach's Corner: Row 80% of your max...long hard efficient strokes. The rest of the workout should not need to be broken up, but catch your breath before you climb that rope. If you get almost to the top and have to drop off, you have to start that rep all over. It takes longer to do that than if you were to take a few extra breaths to prepare yourself...

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PRACTICE! PRACTICE! PRACTICE!

An interesting way to practice the mechanics of the squat and the deadlift. Both moves incorporate keeping the weight in the heels and maintaining lumbar curve. More practice ladies......please!

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WOD   4/30/2009

Three rounds for time:

• 10 clean & jerks (full squat cleans) (155#, 100#)
• 10 chest to bar pull ups
• 10 ring dips

(10-15 min workout)

Programmed by Cheryl

Coach's Corner: For those of you competing in the Qualifiers, don't train this cycle...or if you need to do something...do an easy row or run...rest up for the Qualifier!!!

For everyone else...SCALE your weight accordingly...remember its all about power output and being efficient...you don't want to take 30 min to do this workout. Otherwise break up the movement that is the hardest and work fast through the movement(s) that are easy for you..

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STRATEGY!

NorCal Workout A from CrossFit Oakland on Vimeo.
NorCal Workout B New MU ROM from CrossFit Oakland on Vimeo.

Day 1 Workouts for the NorCal Qualifier:

Workout A*
For time:
Row 500m
30 Burpees
10 Shoulder-to-Overhead (Men: 165#, Women: 95#)

It's up to you to decide on the technique to employ for the shoulder-to-overhead movement (shoulder press, push press, push jerk, etc./behind the neck start position is also acceptable). Efficient technique will be rewarded.

Scaled Version:
Row 500m
30 Burpees
10 Shoulder-to-Overhead (Men: 105#, Women: 65#)

* There will be a ten-minute cap for this workout.

Workout B*
Max reps in 10 minutes of:
Muscle-Up
Ground-to-Shoulder (Male: 185#, Female: 105#)

It's up to you to decide on the technique to employ for the ground-to-shoulder movement (power clean, squat clean, deadlift-and-curl, etc.). Efficient technique will be rewarded.

*Qualifier for male athletes – 10 reps of each exercise must be completed
*Qualifier for female athletes – 4 reps of each exercise must be completed

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WOW! This looks like good times. So let's talk strategy on today's comments, and we can all figure out our game plans. I'll post my to get the ball rolling...

For workout A: I'm gonna try and pull a 1:45 on the rower. This is a pace that I am comfortable with for 500m that won't gas me too bad. I will attack the burpees at a nice easy pace that will allow me to try and get all 30 without stopping for any extended amount of time. I figure I can finish those two exercises in less than four minutes. My plan is to do the overhead from behind the neck. I will only have to pick it up once. It is a significant load, but not crazy heavy for me. The issue is fatigue from the other exercises. Hopefully, I won't have to rest to long between overhead reps.

For workout B: I debated this in my head last night. I originally thought I would just bust out 10 muscle-ups and then spend the rest of the time doing cleans, but I don't think I will pump out enough reps without changing the exercises throughout the workout. Now, I am thinking three cleans and one muscle-up. If I have to change up the rep scheme at the five minute mark, I will.

Completely clueless as to what you are going to do? Got an idea but not sure if it's the best strategy for you? Post your thoughts to comments and we will all chime in on getting you ready. Everyone is a coach!

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REST DAY~~~~SKILLS DAY   4/29/2009

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

Give one of the Qualifier workouts a shot!

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GAME FACE!

Focused on the task at hand? You should always try to train the way you are gonna bring it on game day! (But every now and then train just for the sake of getting in a good workout without trying to crush it!)

Are you focused? Training with your head in the right place? Sometimes, you come to the gym and working out is exactly what you need to relieve the stress of a fucked up day. Unfortunately, sometimes it's just not your day. You can't get in the groove. You show up, but really, you know you got no business working out. Maybe your mind just isn't into it. Maybe your body is just telling you it's wiped out and it flat out needs a break. There is nothing wrong with taking an extra day off. Crossfit is hard. It works because we train with Intensity (high power output) day in and day out. You need Intensity because training with Intensity is were the good stuff happens.....you get fitter faster! 

So what do you do? Do you gut it out? Do you go home? Do you just sit back and cheer everyone else on? Please share your experiences in comments

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Does anyone want to camp out at the Qualifier? Please post to comments if you are interested...

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WOD   4/28/2009

Complete 4 rounds for time of:

• Run 400m
• 25 Abmat sit-ups
• Row 500m

Coach's Corner: Be careful on the rower.....pace yourself. Pull hard, but don't pull fast. The rower is best attacked with long hard strokes. SEXY!!!! Run hard and row hard because you get 25 reps of sit-ups to rest.

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SNATCH CLINIC

Snatch Clinic participants. A good time was had by all and everyone's snatch improved....which is just as important as having a good time.

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I know everyone is very excited about the Qualifier coming up this weekend. I've been in Las Vegas so the posts have been kinda short and not about the Qualifier at all. (Believe it or not, I was in bed before 11:30 on both Friday and Saturday night!) All will return to proper order tomorrow :-)

I will say this: If you are participating in the Qualifier you should think about toning it WAY down this week or maybe not even working out at all.

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WOD 4/27/2009

Deadlift  3/3/3/3/3

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THAT'S WHY I SAID "HEY MAN NICE SQUAT."

Solid movement by Chris Lai. Nice work!

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Please mark your calendars. May 2 & 3 is the NorCal Regional Qualifier at The Ranch in Aromas, CA. There will be no workout sessions at One World that weekend. Please make plans to come watch your One World athletes attempt to qualify for this years Crossfit Games.

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Normally, I do not post a workout on Sunday, but I want to finish this last full cycle before the Qualifier next weekend.

WOD   4/26/2009

Complete five rounds for time of:

• 20 medball cleans
• 10 handstand push-ups

Trainer's Corner: Get full hip extension on the medball cleans. Don't forget to shrug! Ideally on the handstand push-ups, you want to touch the top of your head to the floor. 

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VIVA LAS VEGAS

The workout for 4/24/2009 was a ladder of burpees and pull-ups. I got the opportunity to work out with One World athletes Neil and BJJ Will at Crossfit Las Vegas.

 What a great time we had!

I don't think anyone will argue that we didn't hit a 6" target over our highest reach.

 

Us with Joe Marsh, one of the owners of Crossfit Las Vegas.

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Keep in mind there will be no Crossfit sessions next weekend (May 2 & 3). Fourteen One World athletes will be participating in the 2009 NorCal Crossfit Game Regional Qualifier I hope all of you make the journey out to The Ranch to cheer them on.

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REST DAY~~~~SKILLS DAY   4/25/2009

Just rest damn it!! You feel better already don't you?

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NOT SANCTIONED BY THE SPCA

I plundered this pic off Crossfit Balboa. So you see, you can't be missing your workouts. Who doesn't love a kitten??????

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I hear the workouts for the NorCal Regional Qualifier are going to get posted today or tonight. I am giddy with excitement! Looking forward to all of us strategizing the workouts before the event.

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WOD   4/24/2009

Complete the following for time:

• 10 burpees/1 pull-up
• 9 burpees/2 pull-ups
• 8 burpees/3 pull-ups
• 7 burpees/4 pull-ups
• 6 burpees/5 pull-ups
• 5 burpees/6 pull-ups
• 4 burpees/7 pull-ups
• 3 burpees/8 pull-ups
• 2 burpees/9 pull-ups
• 1 burpee/10 pull-ups

Trainer's Corner: It's only 55 reps of each exercise. Doable in less than 10 minutes. Make sure you keep your core tight during the burpees. No floppy fish burpees at One World.

Burpee Demo from crossfitoneworld on Vimeo.

Crossfit One World pull-ups from crossfitoneworld on Vimeo.

MEET BRIAN!

Brian Feldmeier graduated in May 2008 from San Jose State with a B.S in Nutritional Science and a Concentration in Dietetics approved by the Commission of Accreditation for Dietetic Education of the American Dietetic Association.  Brian will begin his dietetic internship and supervised practice this summer in order to become a registered dietitian (RD).

Although he is early in his career, Brian has worked in the nutrition counseling field for more than three years as a Dietetic Assistant for a San Francisco-based medical nutrition therapy and weight management nutrition counseling company. Additionally, Brian worked as the Sports Nutrition counselor at San Jose State University,  where he provided nutrition counseling to both active students and elite college athletes.  Brian also has experience leading presentations on general nutrition, sports nutrition, and nutrition “myths”, in community youth nutrition programs, nutrition education, and culinary education.

Brian is passionate about health, fitness, and improving the quality of life for people he counsels.  He is excited to share his expertise in sports nutrition and food science with all of the members at Crossfit One World!  Brian will be offering nutrition counseling appointments which consist of initial nutrition assessments, anthropometric measurements, resting metabolic rate and total energy expenditure calculation, nutrition education, behavior modification, personalized meal plans, culinary instruction, and continuous support through follow up appointments.  Email Brian at b.feldmeier@gmail.com or speak with him after a WOD at Crossfit One World if you would like to set up an appointment.  Also, look for upcoming nutrition presentations in the near future!

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WOD   4/23/2009

Complete five rounds for time of:

• Run 400m
• 25 box jumps (M:24"/W:20")

Here is how I think: A single four hundred meter run done multiple times in a workout should be completed in less than two minutes. 25 box jumps should be completed in less than one minute. That means this workout should be completed in less than 15 minutes.

Trainer's Corner: It does not sound like much does it? Some runs with box jumping... HA! Try to stay close to the box as you jump. The further away you get the more work you have to do to get on top the box. Don't be afraid to use a smaller box if needed. For example, I am planning on doing this workout with a 20" box or smaller because the last time I did over 100 24" box jumps I ended up with a wicked case of bursitis in my left knee.

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Sometimes I really dig what shows up on my "Recommended For You" video list on youtube.com. Big dudes lifting big weight. Check out the guy multiple repping 315# overhead with a muted hip push press. I wonder what he could lift if he were to do a properpush press. Would it be more or less....? Also check out Eric's guest appearance in the video. (Hint: he is sporting his favorite leopard skin singlet and comes on at the 3:17 mark.....hehehe) Eric, I will pay you big money if you show up one day at One World with that singlet on!

WE BUILD BETTER MINDS TOO!

I have been planning today's workout for about a week. I've been tossing it around in my head as to the best way to perform this workout in order to get the most power output as possible. It's really cruel actually since it involves two workouts put together: "Grace" (30 clean and jerks for time) and 30 muscle-ups for time. Wow! It's really going to pack a wallop. I tossed it around in my head....I even lost sleep over it! (Yes, I have Crossfit issues.) My first thought was 3 rounds of 10 clean and jerk/10 muscle-ups. The clean and jerks may or may not be so tough, but 10 muscle-ups in a row is no joke. I also had to consider the substitution for those who can't perform muscle-ups. Crossfit has always substituted 4 pull-ups and 4 dips for 1 muscle-up. That can really stretch a person out who is still struggling just to do pull-ups. Using that formula, 120 pull-ups and 120 dips can take even a decent athlete 15 minutes or more to complete. Elite Crossfit athletes are finishing 30 muscle-ups for time in 4 minutes or less, so there is a huge difference in power output there.

Understand that power output is measured by the amount of WORK performed divided by the TIME it takes you to finish. The LOAD (FORCE) you move over a certain DISTANCE is equal to WORK. You may have seen power output here before described as:

FORCE times DISTANCE divided by TIME = POWER OUTPUT

You can play around with power output using the Power Output Calculator found at  Catalyst Athletics. Seriously, plug your results from any workout into this calculator and check out what you are pumping out. Really cool stuff!

All this being said, I give you options (including those of you who can't muscle-up yet) to pick from today. Your goal is to pick the workout format that you can complete in the fastest time with as best form as possible in order to achieve the highest power output you can. I am curious to see how you all attack this workout.

WODs 4/22/2009

Workout #1
Complete the following for time:

• 30 clean and jerks (M:135#/W:95#)
• 30 muscle-ups

Workout #2
Complete three rounds for time of:

• 10 clean and jerks (M:135#/W:95#)
• 10 muscle-ups

Workout #3
Complete ten rounds for time of:

• 3 clean and jerks (M:135#/W:95#)
  
• 3 muscle-ups

Scaled Workouts:

Workout #4
Complete the following for time:

• 30 clean and jerks (pick weight)
  
• 60 jumping muscle-ups (see video) 

Workout #5
Complete three rounds for time of:

• 10 clean and jerks (pick weight)
  
• 20 jumping muscle-ups

Workout #6
Complete ten rounds for time of:

• 3 clean and jerks (pick weight)
  
• 6 jumping muscle-ups

Subs for those who can't do jumping muscle-ups:

Workout #7
Complete the following for time

• 30 clean and jerks
• 45 pull-ups (or jumping pull-ups)
  
• 45 dips

Workout #8
Complete three rounds for time of:

• 10 clean and jerks (pick weight)
• 15 pull-ups (or jumping pull-ups)
  
• 15 dips

Workout #9
Complete 10 rounds for time of:

• 3 clean and jerks (pick weight)
• 5 pull-ups (or jumping pull-ups)
  
• 5 dips

You may switch the order up for any of the workouts meaning you can do the muscle-ups before the clean and jerks if you'd like.

I've see 30 clean and jerks at 135# performed in 90 seconds. I know our own Chris Stroud can do 30 muscle-ups in about 4 minutes. That being said, your goal for this workout is 8-10 minutes. How are you going to tackle it? All of a sudden each and every one of you is "The Thinker."

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Lots of discussion yesterday about form over time. That being said, don't mistake today's objective as a time at all costs workout. Fact of the matter is the best times for the most part are still performed by those with better technique. The "clean and jerk" for today's workout is really just from the floor to overhead as safe as possible. Check out today's vids which clarify form a bit better:

"Grace" standards for "clean and jerk" from crossfitoneworld on Vimeo.
Muscle-up and Jumping Muscle-up demo from crossfitoneworld on Vimeo.

ONE WORLD OUT AND ABOUT

Kirk, Mike, Czar and Manny aka The Boys of the 6:30 am Crew, are in San Diego for some work training. They paid a visit to Crossfit Invictus. Way to represent!!!

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REST DAY~~~~SKILLS DAY   4/21/2009

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

Flip the tire from the storm drain to the street for time.....a fun little rest day workout!

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I never want to knock anyone's workout. Crossfit workouts, even with shitty form are an ass kicker. BUT, I believe that the positive results from working out are better achieved with slightly slower times and way better form. Case in point: www.crossfit.com just posted a video of three people doing the deadlift/burpee workout from last year's Crossfit Games. One guy does the workout in 2:52 (oh yeah, and the girl is using the guy's weight....WOW!!!). Check out the performances:

Windows click here
Mac click here

Now check out the same workout done at One World  (me and Will), where we hold stricter standards of technique.
A bit slower for sure, but in your opinion, which examples better serve increasing one's overall fitness? I am a firm believer in the fact that yes, some technique is lost in high intensity workouts, but is it really an intense workout if the form is bad right from the get go? I'd love to hear everyone's thoughts on this subject.  

WELCOME LITTLE BEAR!

Congratulations to Mel and Chong Tseng. Callan Guo-Kai (Bear) Tseng was born at 3:32 am on 4/19/2009. Callan is Crossfit One World's first true Crossfit Baby. Both Mel and Chong were Crossfitters at One World when Callan was concieved, and Mel followed the workouts on Crossfit Mom while she was pregnant.

Little Bear's stats:
6 lbs 10.2 oz at 19.5".
Age: 2 days old
Affiliate: Crossfit One World
Favorite WOD: Sleeping for lots of time.
Future Goals: 2029 Crossfit Games Champion

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WOD   4/20/2009

Mel gave birth to Callan "au naturale" after  a swift 3.5 hours of active labor and 40 minutes of pushing. Sooooo, we will do a workout in honor of Mel and in celebration of Callan Guo-Kai Tseng.

"Little Bear"

Complete the following for time. All exercises are performed with the same weight (M:65#/W:45#):

• 40 deadlifts
• 40 hang power cleans
• 40 front squats
• 40 press, push press or push/split jerk
  
• 40 back squats
• 40 press, push press or push/split jerk

Everytime you take your hands off the bar or put the bar back on the ground (not counting the deadlifts of course), you must do 10 Abmat situps

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MYSTERY MAN

Name the One Worlder (wearing a cool Unlimited sweatshirt). If you already saw this picture on Crossfit Unlimited's site, don't spoil the mystery!

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We have a good time planned for the free Sunday session....

WOD   4/19/2009

"Fran"

Complete 21/15/9 reps for time of:

• Thrusters (M:95#/W:65#)
• Pull-ups

Trainer's Corner: You can do Fran as fast as you want with crappy technique, but I assure you that the fastest Fran times are done by the guys who do thrusters with weight on the heels, lumbar curve, knees tracking over the feet, and the load as close to the midline as possible throughout the full range of motion. Fran as a workout has gotten ridiculously fast over the last three years. If you can get a sub-three minute Fran, you can declare yourself retired from ever having to do Fran again.

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One World Policy: When you get a sub-three minute Fran, you are allowed to call yourself retired from ever having to do Fran rx'd again. Once you retire, there are many variations of Fran. My variation of Fran today will be 9 rounds for time of 5 thrusters (135#) and 5 pull-ups. Here is a variation of Fran that occurred at the 2008 Crossfit Games. This one was 21/15/9 thrusters and chest to bar pull-ups. Nasty!! In this video Chris Spealler does it in 3:01 (fastest at the Crossfit Games with a body weight of about 135#). WOW!

ENERGY!!!!

The energy at One World on a heavy lifting day is unreal! This picture says it all. Whenever someone is going for a new personal record, everyone stops and cheers them on. You gotta love it!!!! Louie "The Ninja" hits a 255# jerk. So freaky strong for guy who rarely lifts overhead.

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WOD   4/18/2009

"Griff"


In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

First posted on www.crossfit.com on June 9, 2008

Complete the following for time:

• Run 800m
• Run 400m backwards
• Run 800m
• Run 400m backwards

Trainer's Corner: I've done this WOD twice. The backwards running is BRUTAL! You do not need to keep looking over your shoulder except when you get near the end of the 400m and when you are running over the railroad tracks. Don't let your body get ahead of your brain so that you fall on your rump. DON'T BE SCARED! You can run faster backwards than you think you can!

Standards of movement for the workout: 

Running Demo from crossfitoneworld on Vimeo.

CIRCADIAN RHYTHM

The Circadian Rhythm, also known as the biological clock or your internal clock. Cool stuff!

The Qualifier is fast approaching! For any of you who are training hardcore, it's time to start easing up a bit. I would suggest you barely even train your last week before the Qualifier. Let the body get lots of rest and healing. You will go into the Qualifier feeling refreshed. Sleep, hydration, and proper nutrition are the key components to elite athletic performance.

Some sleep tips-
1) Try and get into a sleep pattern. Get your body in tune with sleeping and waking at a certain time.

2) Get plenty of sleep. Eight hours is nice, but you really only need to get enough sleep so that you can go through a whole day without nodding off (and without a ton of caffeine). For some people this amount may be eight hours. For others it maybe more, and still others maybe less. If you sleep 10-12 hours and you are still nodding off, you probably suffer from a sleep disorder and you should see a doctor.

3) Nap! 45 minutes to 2 hours is perfect. Give yourself 15 minutes after a nap to wake up and be fully alert. Don't nap to close to your bedtime....it will screw up your routine. The bodies internal clock is most sleepy from 3 to 5 am and 3 to 5 pm. You have siesta time already wired into you! (on a side note, you are most alert and awake from 9-11 am and 9-11 pm).

4) Practice relaxation techniques when you go to bed. Breathing, meditation, etc. If you toss or turn for more than an hour, get up and preoccupy your mind with something else.

5) Avoid alcohol before bed (I'm screwed!). Alcohol prevents deep sleep.  Ever notice that you never dream when you are drunk? Anything thing more than 1-2 beers, or a large glass of wine will screw up your sleep.

Now....go forth and sleep!

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4/17 is the last day to register for the Qualifier. The workouts will be posted sometime soon after the close of registration. Once the workouts are posted (and if you are interested) I will meet with each of you to discuss your strategies for the workouts.

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REST DAY~~~~SKILLS DAY   4/17/2009

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

Try one of the SoCal Regional Qualifier WODs posted on their website.

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So you think you can't get a metabolic conditioning response from a heavy weightlifting workout? Check out Max Mormont (Crossfit Balboa and Max Fit USA) doing the following workout:

3/2/1 reps for time of: 225# snatch/315# clean and jerk.

I am pretty sure after he was done he did not ask, "What about cardio?"

MICHELANGELO WOULD BE SO DISPLEASED....

The statue of David.....considered by many to be a sculpture of a perfectly "fit" body. Check it out:


The statue recently spent two years in the good 'ole USA before it was returned to Italy. Check out David after spending two years living the "American Dream":


Did you know that USA is the most obese country on the planet? WTF?!?!

"Eat meats and vegetables, nuts and seeds. Some fruit. Little starch. No sugar."
 
Post your thoughts to comments.

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This weekend is the Southern California Regional Qualifier for the Crossfit Games. The workouts are posted on the SoCal website. This is the first region in the USA to have its qualifier (Europe and Australiasia have already had their qualifiers). I am really stoked to see how the SoCal athletes do. I think there will be a lot of regional pride going into the 2009 Crossfit Games. It will be interesting to see if the workouts picked in each region send the best athletes. This years Crossfit Games is really starting to get exciting as a spectator sport. Consider yourselves fortunate that we are so close to Aromas, and we can easily get there to be spectators of the fittest athletes on the planet going head to head for two days!!

The last day to register for the NorCal Qualifier is 4/17. Do it now. We are going to have SO MUCH FUN!!!

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WOD   4/16/2009

Push Jerk or Split Jerk

5/3/3/1/1/1/1

Programmed by Cheryl

Trainer's Corner: This is working up to max effort so make sure you are challenging yourself. Warm up a lot before you even hit the five reps but not so long that you are taking over an hour to do this whole workout. All these lifts will be from the front shoulder rack position. Yes, you can lift more weight from behind the neck, but if you want to increase your "clean and jerk," you have to jerk from the front shoulder rack position...you don't clean and then put weight behind your neck before you jerk.

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Despite the fact that all the lifts in today's WOD will be performed from the front rack position, it is always fun watching true Crossfit athletes lifting big weight overhead. Sure there are a ton of folks lifting more, but do they follow the protocol of increasing work capacity across broad time and modal domains? None of the boys or girls in these videos focus solely on weightlifting. WOW! Super impressive!!! Pay close attention to the girls video. Tons of good technique cues.

STAGES OF MOVEMENT

Bradass popping off some kettlebell snatches....

It looks good in the middle:

Totally solid at the end:


What happens at the beginning is pure style!!!!


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Not to beat a dead horse, but the last day to register as a participant or a volunteer at the NorCal Regional Qualifier is 4/17/2009. Just do it....we will have a blast!

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WOD   4/15/2009

Complete seven rounds of the following for time:

• 10 overhead squats (M:75#/W:55#)
• 10 box jump pull-ups

Trainer's Corner: We have been hitting a lot of 15-25 minutes or more workouts lately. Your goal here is to finish this workout under 10 minutes. You will need to throw yourself at it full-tilt-boogey!!! The rep scheme and movement combo is perfect to blitz this WOD and leave your self squirming in a puddle of sweat when you are done.

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YOU CAN'T BEAT FATHER TIME (but you can train to kick his ass when you see him)

Over the last three months, I have suffered from bursitis in my knee (never had a knee problem in my whole life), a strained pectoral muscle (never strained a muscle while in the middle of an exercise before), some tenderness in my elbow (from shadow boxing...WTF?), and within the last six weeks, half the eyelashes on my left eye have turned white. I finally visited the doctor and was diagnosed with Getting Old Disease. Getting Old Disease eventually affects 100% of the human population and is incurable. So if you get Getting Old Disease you should just throw in the towel right? No friggin' way! Getting Old Disease is different for everyone. Most people do just throw in the towel and let themselves slowly (or quickly) rot away.  But there are those hearty folks who refuse to give in. They do it right....they train smarter.....they  warm up properly....they let recovery time be recovery time....they dial in their diets....they sleep well....they drink lots of water. Having Getting Old Disease does not mean you have to get old, but you have to get smart!

There are some phenomenal athletes at One World who are over forty and fifty. I don't know about you all, but they are my role models and why my life long strength and conditioning programming will always be Crossfit.

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WOD   4/14/2009

Complete five rounds for time of:

• 250m row
• 10 power snatches (M:95#/W:65#)
• 15 GHD sit-ups
• 20 Back extensions

Programmed by Cheryl

Trainer's Corner: Don't kill yourself on the row. You want to have enough energy so that you can rip through the rest of the workout without having to break any of the movements up...The snatch is the hardest and most technical of all the Olympic lifts, so scale the weight appropriately. Don't use such a heavy weight that you have to break up the reps too much.

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Not the most effective way to do a power snatch for us mere mortals, but Josh Everett is not human...... My favorite part of the whole video: Josh Everett says,"If you need music to motivate you go find something else to do."  Ha! I agree 100%!!!

PARTY ON..... OR NOT

I throw a topic for discussion out to you all on this Rest Day post:

Is One World too much of a "party" gym that doesn't take training "serious"?

It was a discussion that took place recently at the gym. I was not exactly sure how to answer the question myself when I pondered it.

First of all... what exactly is a "party" gym? Yes, we have a fridge on the training floor that is always well stocked with beer, but I usually only see a a handful of people drinking beer, and that is usually during the post WOD social hour that seems to occur after every session. Is there any one of you who doesn't like to have fun before you workout, during your workout, and after your workout? Its the fun that we have that brings us all so close together. Many great friendships have started at One World during the time that was spent sweating together at the gym and then hanging out with each other afterward trying to figure out what just happened during the workout.

So what is "serious"??? Is there a single member of One World reading this post right now who has not gotten faster, stronger....fitter? If you are not, then I need to know because I will gladly admit that we have failed you as trainers, and nothing else matters more to us as trainers then you all living a better life.

Good trainers take training people seriously and do whatever they can to get better. We read articles. We watch videos. We watch all of you and discuss your movement and what we see amongst ourselves. Being the best in a workout everyday doesn't make you a great trainer, but being a great trainer can help one have better performance because he/she understands and knows how to move well. Your trainers are learning every day, and in the long run, it benefits you as One World athletes.

I thought about the "serious" thing a bit more and thought maybe it pertained to the upcoming NorCal Regional Qualifier for the 2009 Crossfit Games. Do I take that serious? I say serious enough. We are programming effectively for anyone who wants to compete at the Qualifier, whether rx'd or scaled. If a single one of you were to walk up to me or any of the other trainers at One World and ask, "What do I need to do to place in the top five at the Qualifier, and can you get me there?", I would gladly hook any of you up with a training regimen, a nutrition plan, and some mental coaching on how to compete in a Crossfit Games environment. No one at One World has come up to me or any of the other trainers this year with qualifying for the Games as a goal. Next year, I think will be a different story, especially after we get a feel for what the Qualifier and the Games will be like this year.

But, if none of us ever really cares to make qualifying for the Crossfit Games as a goal...if we just like to workout because its fun and we are healthier... because we are better prepared for the realities of our jobs and life...then that is all good too! As one of the owners of One World, I would take a gym with only a membership of 40 good movers having a great time over a gym of 200 people who just show up, workout, and leave.

FYI- No dogs were allowed to get intoxicated during the photo shoot for this post. (Mundo loves beer, but no way I waste a perfectly good Sierra Nevada on a dog.)

Please post your thoughts to comments.

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REST DAY~~~~SKILLS DAY   4/13/2009

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

Give the Tribute WOD from Crossfit Solano a try. It can be performed as an individual in the following manner:

Complete the following twice for time:

• 20 pull-ups
• 20 push-ups
• 20 Abmat sit-ups
• 20 squats
• Run 400m with 20# medball
• 20 burpees
• 20 box jumps (20")
• 20 walking lunge steps
• 20 push press (75#/55#)
• Run 400m with 20# medball

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HONORING OUR FALLEN BRETHREN

The Tribute WOD at Crossfit Solano was an amazing event! I can't believe how many people showed up! My hats off to the Crossfit Solano and Crossfit Vallejo crews for running a well organized workout that went off without a hitch. The event raised $13,000 for the families of the four OPD officers recently killed in the line of duty. It was a great day to be a Crossfitter. I am positive that everyone at the event was extrememly proud in honoring Sgt. Dunakin, Sgt. Romans, Sgt. Sakai and Officer Hege.

This pic was taken at the very end of the day, so some folks had already left.....


(L to R)- freddy c., Raz, Angela (we're claiming her as one of us), Maria and Bradass representing One World.

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On a side note, notice how cool Raz and Bradass look in the new Crossfit One World shirt. If you are registered to represent One World as a participating  athlete in the 2009 Crossfit Games NorCal Regional Qualifier, I will personally buy you a "Team One World" shirt  to wear at the event. Let's represent!!!! Please email me your size. I will bring the shirts to the qualifier. It's not too late to sign up! Sign up closes on 4/17/2009.

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No free Sunday session this week, but Cheryl will be at the gym at 10:00 am getting her WOD on. Feel free to join her!

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WOD   4/12/2009

Front Squat 3/3/3/3/3

Programmed by freddy c.

Trainers Corner: Think you can't get a metabolic conditioning response on a weightlifting day? Think again! Pick a weight that leaves you winded at the end of three reps. You know the weight is right when the first thing you are thinking at the end of the first set is, "I can't believe I have to do that four more times!"


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INSERT CAPTION HERE

Kevin and Tony are the latest to appear in "You Insert The Caption"

Post your caption to comments.

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Open gym this weekend!

Saturday- 9:00-10:00 am
Sunday- 10:00-11:00 am

Cheryl will be at both sessions to help you all along!

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WOD   4/11/2009

"Nasty Girls"

Complete three rounds for time of:

• 50 squats
• 7 muscle-ups
• 10 hang power cleans (M:135#/W:95#)

Programmed by freddy c.

Trainers Corner: There are only a handful of workouts that I think you should throw yourself at with an almost reckless abandon. Fran, Helen, Elizabeth....a few others. "Nasty Girls" is definitely one of those workouts. I throw a question at you: Watch some videos of elite Crossfit athletes performing the previously listed workouts at record times. Do elite Crossfit athletes forsake form for faster times? Keep your technique tight and you will get faster! Substitution for muscle-ups is 3 pull-ups and 3 dips for every muscle-up.

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I first came across Crossfit in early 2006. "Nasty Girls" was one of the first Crossfit videos I ever watched. When I saw it, I immediately knew that Crossfit was for me. When I saw Nicole Carroll finish the workout without quitting, and even crying at the end, I was HOOKED! Nicole, Annie, and Eva T. were my first "Crossfit Heroes." I found the video on youtube, but youtube sucks and they censor music, so the video does not have sound. To get the true "Nasty Girl" experience, click one of these links:

WMV: http://media.crossfit.com/cf-video/051204.wmv
MOV: http://media.crossfit.com/cf-video/051204.mov

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A CLEAN WORLD IS A HAPPY WORLD

So I was cleaning up the gym and noticed that EVERYTHING was out of place! Many of you may have never noticed that there is order to our chaotic little One World. The equipment you use actually has a little place all its own. I've talked about the cleaning up after yourself with Joe Delacruz on several occasions. Joe does the best imitation of a WOD drunk. You finish your workout....you catch your breath....you walk out the door....you forget everything else! The morning after a really ass kicking workout I always see a gym "hangover." Equipment everywhere! I've collected enough clothes to be a top donator to Good Will (It should be noted that I've found socks, underwear and bras.) The fun one is water bottles. My record for water bottles picked up in one day is 14.

So what's the point? I am always proud that when other Crossfit gym owners have visited One World they almost all comment on how clean the gym is. I need you all to help out with keeping it clean!

If you use something, please put it away (in the right place)! Try to remember to leave with what you came with (or leave me a bra and other clothing  that fits me better...haha). The equipment doesn't magically move to the right spot on its own, and there is no maid service that cleans the workout floor. One of your tireless One World owners has to keep your box clean. Can you help a brother out?!?!?!

I put together a little slideshow tour to let you see where everything ACTUALLY goes when you are done with it! Took these photos with my cellphone so sorry for the poor quality.

Bumper plates go on the rack. Notice that like colors and sizes stick together. Bumper plates are extremely prejudice and don't like to be mixed up. It's a character flaw, but we look past it at One World.


Odd weight plates go under the bench and they also prefer to stick together and not mix with others. The first day you slip on a five pound plate not placed properly under the bench that plate is gonna remind you that you signed a waiver and you are SOL....


Kettlebells are friggin heavy and clumsy when they are not being used. Often they tip over for no good reason like a Crossfit Century participant in round 70. Kettlebells are deathly afraid of being stepped on, especially if you have taken a few extra steps forward while holding that max effort overhead lift. Please don't traumatize our kettlebells! They go against the wall like so:


Dumbbells.....WTF?!??  Does one big pile of dumbbells make sense to anyone? Can someone tell me.... if dumbbells are stacked neatly and in order are they Fung Shui???


The boxes do not stack inside one another. This becomes especially troublesome when a box is stacked inside another box and someone sits on it. Those boxes are then stuck together like Siamese twins. The surgery to pull those boxes apart so far has been successful, but one day I fear one of the Siamese twins (or both) will not survive the procedure.


Do you know that we have only one firefighter currently working out at One World? Not just any firefighter either. Brian Guernsey is an elite Firefighter Combat Challenge competitor and he has a legitimate shot at qualifying for the 2009 Crossfit Games. With only one firefighter at our gym, I totally understand why you all don't know how to properly use the medballs when you finish working out. You should spread them out like a recliner when you want to lay on them, then you stack them all into a tall pile when you are done. Firefighters totally understand the LazyBoy concept. It's their favorite exercise......... (I am totally just kidding!!!!! I love all my firefighter brethren.) The medball LazyBoy:


We end our tour with the rowers. On this one I will be a little serious only because a rower cost about $900. It is very durable and needs little maintenance. The rowers need to be stacked out of the way so that one of them doesn't inadvertently get knocked over and crack some poor unsuspecting individual on the nugget. Also, put the PM down and release the handle from the handle holder. The rowers all look like they are standing at attention when they are stored properly.


I hope everyone has a little better understanding of how much equipment we are fortunate to have and how important it is to make sure it all is taken care of!

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Open gym on Saturday at 9am. No Free Sunday Session at 10am, but the gym will be open for members and drop in.

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WOD   4/10/2009

"Dirty Kettlebell Thirty"

Complete the following for time: (44#, 30#)

• 30 double unders
• 30 kettlebell swings (regular two handed) 
• 30 double unders
• 30 kettlebell presses (15 each arm) 
• 30 double unders
• 30 kettlebell overhead squats (15 each arm) 
• 30 double unders
• 30 kettlebell snatches (15 each arm) 
• 30 double unders
• 30 kettlebell cleans (two handed clean) 
• 30 double unders 

Programmed by Cheryl

Trainer's Corner: Scale the weight appropriately. Don't go so heavy that you can't do single arm movements. Otherwise, break down the movements in the kettlebells as needed. Sub double unders by doing 20 or 10 rather than 30. The sub for double unders is always double unders!

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WHY YOU SHOULD TRAIN SUNDAY MORNINGS AT 9AM

Trainer Jason Kinser and a typical group of Sunday morning Olympic Weightlifting Session participants.

An appropriate song for the picture:


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A little clarification about the schedule this weekend.

On Saturday, One World will be open since there is a Krav Maga class going on at 9am. Feel free to go in to the gym and workout if you can't attend the fundraiser WOD at Crossfit Solano. Heats for the Tribute WOD start at 8am, 9am and 10am. I plan on heading out there at around 7 or 7:30. I thought it was an individual workout, but it turns out it is a team workout. You can view details on the Crossfit Solano website.

Sunday is Easter. There will be no Free Sunday Morning Session, but Cheryl will be at the gym working out at 10am. If anyone wants to join her you are more than welcome.

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On Saturday night there is an Strikeforce After Party starting at 8:30pm at the Voodoo Lounge in San Jose. One World Jiu-Jitsu Academy has VIP access. Email Mike Prudencio at oneworldjj@yahoo.com to get put on the list.

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REST DAY~~~~SKILLS DAY   4/9/2009

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

Practice your handstands and L-sits.

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DUALING SQUATS

Two things were going through Chris' mind as he watched Jamie during a squat stretch: "Her squat is WAY better than mine!" and "What is up with those shoes?!?!?!"

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Angela Lim will be offering a Snatch Clinic at One World on 4/18 from 10am to 12pm. First six people to post to comments their interest to participate are in. Cost is $75 and must be paid by Monday evening on 4/13. No exceptions and no refunds.

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WOD   4/8/2009

“Schoolboy”

Complete as many rounds as possible in 20 minutes of:

• 5 bodyweight deadlifts
• 1 rope climb

Programming by freddy c.

Trainer’s Corner: As with all deadlift workouts: Love Your Back! The light weight can be deceiving and it is easy to get sloppy with your form as fatigue sets in. As the workout begins to wind down, make sure you are absolutely ready to climb to the top of the rope. Nothing worse than going half way up the rope and not being able to complete the climb. Pretty sure Josh "Schoolboy" Johnson holds the One World record for this workout at either 24 or 26 rounds.

Standards and demos:

Deadlift:

Deadlift Demo from crossfitoneworld on Vimeo.
Rope Climb:
Rope Climb Demo and Subs from crossfitoneworld on Vimeo.

HE LIVES FOR THE ACTION!

Kirk Wu of the 6:30am crew

"Quick-footed Police Officer Nabs Balloon Thief."

Police reported that earlier today, a ten year old boy tried to run off with the balloons of a six year old. Officer Kirk Wu, at the scene of the balloon heist investigating an unrelated complaint regarding a dog barking loudly, heard the screams of the six year old victim. Reacting without thinking, Officer Wu quickly gave chase after the balloon thief despite not having any back-up officer on scene. Officer Wu caught the fleet footed balloon thief after a lengthy chase around vehicles in a full parking lot. The balloons were recovered and returned to the victim. In a press release from the police department, Officer Wu was quoted as saying, "Thanks to Crossfit, I easily caught up to the 10 year old suspect, and was able to overcome him with a minimal use of force." Police are not releasing the name of the suspect due to his age, but they report that he was treated and released from the hospital for minor injuries, including a Taser wound. 

The 6:30am crew are always sending me funny pictures of each other. Got any funny or not so funny pictures of your One World brothers and sisters? Send them to me at freddy@crossfitoneworld.com

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Two things you need to read:

April 17th will be the cut-off day to sign up as either a participant or a volunteer for the 2009 Crossfit Games NorCal Regional Qualifier. I again would encourage all of you to sign up as participants. All the workouts can be scaled. We will be representing One World. I believe you would all benefit from participating. It's quite an experience performing more than one workout in a day....outside....in front of people! You will totally ratchet up your game! Should you decide not to participate, think about signing up as a volunteer.  We are about 20+ volunteers short right now. I think Oakland has got at least 12 or more that haven't signed up yet.

On April 11th Crossfit Solano will be hosting a Tribute WOD (not an Affiliate Throwdown) at their gym to commemmorate the four fallen officers from Oakland PD. Proceeds will benefit the trust funds of the officers' families. Heats run at 8am, 9am, and 10am. Don't ask what the workout is...I don't care if the workout is 400 burpees (which I hope it isn't).....I will be going to this event and you should too! A minimum $10 donation is requested. Please post a comment on their site if you plan to attend so they can get a somewhat accurate headcount. 

THERE WILL BE NO 9AM CROSSFIT CLASS ON SATURDAY!!!!!
All your trainers plan on going to the Tribute WOD.

Please represent One World at these events! I hate to have the Bay Area Crossfit Community think that One Worlders are a bunch of snobs. There are truly some great people in this community. Don't miss the opportunity to meet others of your kind!

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WOD   4/7/2009

Complete five rounds for time of:

• Run 400m
• Row 500m

You can run or row first....It sucks either way!

Programmed by freddy c.

Trainer's Corner: Suck it up and do it. Two things most all of us hate in one fantastic workout! Under 20 is a great time. If you can pull your rows at a sub 2 minute pace all five rounds you should be able to hit under 20 no problem. Catch your breath during your run, but don't run like a snail. You have to push this one a bit to get the full effect!

A long video, but worth it if you want to break down your row stroke and make it more efficient (thus faster):

BEASTLY!

Marty Mahon gets a huge KB press! Marty has become a Crossfit One World junkie in the last few months, and he has made leaps and bounds in his progress. Not only great strength gains, but huge improvements in his technique too.

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WOD   4/6/2009

"Cindy"

Complete as many rounds as possible in 20 minutes of:

• 5 pull-ups
• 10 push-ups
• 15 squats

Trainer's Corner: If it's your first time doing Cindy, try to stick to a pace you can maintain throughout the workout. One round a minute gets you twenty rounds....a great number to strive for! Your numbers don't count for anything if you don't follow the standards for the movements...

Pull-up Demo:
Crossfit One World pull-ups from crossfitoneworld on Vimeo.

Push-up Demo:
Crossfit One World Push-ups from crossfitoneworld on Vimeo.

Squat Demo:
Squat Demo from crossfitoneworld on Vimeo.

THE MAN!

Tony Blauer of Blauer Tactical Systems hitting some medball cleans during a lunchtime workout. It's been awesome getting to hang out with Tony, get some amazing Personal Defense Readiness training with his staff, and do Crossfit workouts at his outstanding facility. (I'm still a little home sick though!)

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REST DAY~~~~SKILLS DAY   4/5/2009

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

Attend the free Sunday session at 10:00 am!

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So yesterday, I text Thomi Gill of Crossfit Virginia Beach and told her I was going to post her video. Today, she made a new video. Check it out!!!! (I love the song...it totally cracks me up and it fits Thomi perfect.) 

NEW APPAREL......NOT!!!

Eric is definitely not modeling the new Crossfit One World shirt. I really don't know what the hell he's doing. This picture definitely fits under the category of "disturbing." Just another example of the crazy stuff people send me via email....

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WOD   4/4/2009

Overhead Squat   5/3/3/1/1/1/1

Programmed by Chong

Trainer's Corner: You should try for your max here, but the round of five and two rounds of three will tax you a bit. At the end of every round, you should have lifted enough weight to be thinking that you don't want to do the next round.

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Check out overhead squats off a high rack as demonstrated by Thomi Gill, owner of Crossfit Virginia Beach, and one totally cool chica!

LEARNING SOMETHING NEW!

The Blauer Tactical Training Center.....where I'll be getting my ass kicked for the next three days while getting certified as an instructor in the Blauer Tactical Personal Defense Readiness (PDR) System. You may have seen some of Tony Blauer's technique videos on Crossfit.com. I am excited to add PDR to my Combatives resume.

Have you ever thought about learning how to fight or protect yourself and your family? Besides the awesome Krav Maga program that we offer at One World, Brad and I are both available for private training. I have two athletes that train boxing with me privately. It's a lot of fun and supplements Crossfit training perfectly.

Try new sports!!!!!

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I'm in Virginia Beach until Monday, so I can't see the dry erase board. Hopefully, some of you filled the open spots for the Clean Clinic with Angela Lim this Saturday at 3pm. Cost is $75 for two hours of awesome instruction.

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WOD   4/3/2009

Complete the following for time:

• 21 Squat cleans (135#/95#)
• 1 Rope climb
• 15 Squat cleans
• 3 Rope climbs
• 9 Squat cleans
• 5 rope climbs

Programmed by Chong

Trainer's Corner: If you aren't using a hook grip during your cleans, this is a good workout to show you why you should. grip will become an issue later in the workout. And the most important tip of all: Don't fall off the rope!

DEBUT!

 

John Welbourn has introduced Crossfit Football to the world. Crossfit Football is a strength and conditioning program designed for football players and participants in contact sports. Crossfit One World is an official affiliate of Crossfit Football. The Bay Area is a hub for some great football programs and also for rugby, lacrosse, and hockey. One World will be hosting a seminar soon.

Check out the website. There are strength training and workouts posted in a three day work cycle with one day rest. I am looking forward to stealing some of the workouts for One World.

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Two more spots have opened up for the Clean clinic on Saturday at 3pm. That's three spots. First three that fill their name on the board get the spots. I truly believe that you are missing out on some great Clean coaching and learning how to coach the Clean if you miss this seminar. Sorry for the late notice on the three spots.

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WOD   4/2/2009

Complete the following for time:

• 21 shoulder press (105#/75#)
• Run 800m
• 21 push press 
• Run 800m
• 21 push jerk
• Run 800m

Programmed by Chong

Trainer's Corner: You definitely need to segment the first presses. Think small sets so you don't totally wipe your shoulders out right at the get go.

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