CrossFit One World

TEAM ONE WORLD

An early morning picture before anyone else showed up the day of the Affiliate Challenge. Thank you to everyone for your help. One World threw a great event because of you all. (Added bonus: Will finally got his One World hand sign right!)

***************

On June 27th, One World will be hosting a Member Appreciation BBQ at Lake Elizabeth in Fremont. One World will be supplying food and beverages for all our Crossfit, Krav Maga, and BJJ members plus their families. We have already reserved the picnic area. Added bonus, we will be doing a group workout in the park! Its a chance to unleash some Crossfit on everyone else in the park!

We will have sign up sheets at the gym sometime this week. We need to know a halfway accurate number of people attending so we can get enough food. Stay tuned!

****************

WOD   6/1/2009

Complete five rounds for time of:

• 5 deadlifts (M:315#/W:225#)
• 20 hip extensions

Programmed by Cheryl

Coach's Corner: Love your back!!! Its a heavy weight. After coming off the first round of hip extension you are going to be surprised how tired your back, glutes, and hamstrings will be. These are the major muscle groups that are used during your deadlifts! Your form is going to start going to crap pretty quickly if you don't concentrate on your technique. Choose wisely when deciding on what weight you are going to deadlift. I had Will do this workout and he finished in just under 7 minutes...so I would say most of us should be able to do this workout in 10 minutes or less.

***************

THE FUNKY MONKEY

During a moving display of will power and quite frankly some freaky ass strength, Alex Cardenas completed his muscle-ups at the 2009 Crossfit Games NorCal Qualifier with a technique that left something to be desired. Alex had a badly injured shoulder but still gutted out a performance that moved some to tears.

Inspiration. What inspires you to workout harder?

***************

Speaking of inspiration... A big shout out to the eight teams that competed in the Crossfit One World Affiliate Challenge: Crossfit One World, Crossfit Silicon Valley, Crossfit Eastbay, Crossfit Unlimited, San Jose State Swim Team, Peninsula Crossfit, Brethren Crossfit, and Pleasanton Crossfit.

The final workout decided the top four finishers:

Move as much weight as you can 60' in 14 minutes. The weight had to be moved overhead. One bar per team. The bar had to be returned 60' also overhead.

What a gnarly finish to a great event. Top finishers:

Crossfit Eastbay: 2740#
Crossfit Unlimited: 2600#
Peninsula Crossfit: 2600#
San Jose State Swim Team: 2100#

I look forward to the pictures that Kevin took!

Awesome work everyone and big a big thank you to all who showed up to make it such a great event. An especially big thank you to the One World crew that worked as staff at the event and kept things rolling so smoothly.

***************

REST DAY~~~~SKILLS DAY   5/31/2009

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

The party at One World continues on Sunday. Come to the free 10:00 am Sunday workout session and get a taste of Crossfit! we promise a great time to all who come.

***************

I hope everyone posts what inspires them to the comments. Here is my offering. Every time I see this video, I want to go workout!

"The Evolution" by Crossfit By Overload from crossfitoneworld on Vimeo.

MOOOOO!

Hi. My name is freddy c., and I am a beef eater.

I can't think of a more delicious meal that a big fat juicy steak grilled medium rare. Ideally, tossing in some veggies with that steak is the ultimate meal, but if it's just a couple steaks and a bottle of wine, I'm cool with that!

Red meat is the king of gaining muscle mass. If you have been following Crossfit Balboa at all (I check it every day religiously), then you know the benefits of eating red meat for strength gains. You want to argue that eating red meat is bad for you? I eat tons of red meat (I rarely eat chicken or fish) and eggs. The whole egg....not the just the whites. I too was concerned with all the so called "bad fat" in red meat and egg yolks. I contacted my doctor about my concerns of my diet coupled with my age, and he ordered my blood work and a urine sample. When they finished analyzing the half dozen vials of blood and a cup of piss, my doctor mailed me a copy of the results and hand wrote one word: "Excellent!" I couple my blood work with a low heart rate and low blood pressure and figure I can still afford to be sloppy with my diet for awhile!

I AM NOT TELLING YOU THAT MY DIET IS GOOD FOR YOU!!!!

Regardless of all research, a good disclaimer always says that eating this or eating that MAY cause this or that. For me, eating red meat and a couple dozen egg yolks a week is not causing me any health problems as of yet. As I get older, it is definitely something I will continue to monitor on a regular basis.

The whole point of this post? You need to know where you stand. Did you start Crossfit because you were overweight or you knew that the condition of your health was not leading you to a path of long life?  You can't only workout and expect major changes. You must tool around with the diet. It doesn't have to be a major diet change. Try just eating BETTER first. What is better? EAT MEATS AND VEGETABLES , NUTS AND SEEDS, SOME FRUIT, LITTLE STARCH, AND NO SUGAR. This is a start! Quality over Quantity.

Your body is your laboratory. You need to be the mad scientist and experiment with what works for you. A good place to start is with your blood work and a check up with your doctor.

I look forward to hearing about your successes and failures with your own diet experiments. Post to comments!

***************

Hey boys and girls....I am a little concerned. Crossfit is about achieving ultimate fitness. Fitness (by Crossfit standards) is defined as work capacity across broad time and modal domains. That being said, when we post a workout like heavy power cleans with short rows, we get a ton of people showing up. We post workouts like the last two days, 100 burpees for time and 4x800m run, and hardly anyone shows up. WTF?

Sorry folks, you can't call yourself a true Crossfitter unless you embrace ALL the programming. Doing only what you like? Then you are a cherry picker!

***************

The gym will be open at 9:00 am on Saturday. We will be moving all the mats and the gear out of the way for the Affiliate Challenge, but you are more than welcomed to come in and give this workout a shot!

WOD   5/30/2009

Complete 75 overhead sqauts for time (M:95#/W:65#)

Programmed by freddy c.

Coach's Corner: Use a super wide grip as you ween yourself into your comfort zone. Narrow your grip a bit after that. Go for it!

***************

One of the most impressive videos I ever saw on www.crossfit.com was Andy Hendel of Crossfit Charlotte doing 76 overhead squats straight. Holy shit! I got a chance to hang out with Andy in Colorado last weekend. What a cool dude! Also, all the trainers noticed that Andy literally has the biggest hands on the planet! (The final shot of the video is not an optical illusion!)

MOV: http://media.crossfit.com/cf-video/CrossFit_Max95lbOHS.mov
WAV: http://media.crossfit.com/cf-video/CrossFit_Max95lbOHS.wmv

***************

CROSSFIT BLOOD FLOWS THROUGH THOSE VEINS

Callan Guo-Kai (Lil' Bear) Tseng's first trip to Crossfit One World. What do I see here? I see Baby Jordan Booties, a cool slogan for a Crossfit shirt, and a face that says, "I am working hard (aka pirate face)!" I love this kid already!

Okay, I know the baby pic is SUPER cute, and you all can't wait to post to comments, but please take a moment when you are done to read the rest of this post....

***************

We are all set for the Affiliate Challenge this Saturday. The first workout briefing will hopefully occur at 10:30 am and the first workout ideally will go off sometime around 11:00 am. The Crossfit One World team will be Chong, Will, Bradass, John W., Mia, and Alison. Here is a list of the other boxes that have said they will be there: Crossfit Santa Clara, Crossfit Peninsula, Crossfit Eastbay, Crossfit Pleasanton, Crossfit Unlimited, LaLanne Fitness, Crossfit Sweat Shop, Brethren Crossfit, and last years 2008 Crossfit Games Affiliate Cup Champions: Crossfit Oakland.

Each team will have six members. Two of the members must be female. Our goal for this Challenge was to have workouts that have no standards of movement. The workouts are almost totally task driven. So here is a brief description of the first workout:

Their are two stages. Three team members must do the first stage, and the other three team members must do the second stage.

First stage: Three team members will move 50 45# bumper plates and 50 25# bumper plates a distance of 70'. The bumpers must be carried. They can not be rolled. Only two people may be moving weight at a time. Once all the weight is moved, the second stage may begin.

Stage two: The second three team members will jog together approximately 300m to a set starting point. Once all three team members reach the designated starting point, they will move three 100# 6' tall heavy bags 800m. The heavy bags cannot be dragged. They may be picked up and put down as many times as necessary. You may move them one at a time or all three at a time. Choice is yours.

The workout is complete when all three heavy bags travel 800m. The top four teams will then complete a second workout, which we will leave as a surprise. I promise you it is a cool workout.

This will be a great event! Many of you are planning on bringing food and assorted snacks. Please do! Crossfit One World will supply beer (of course) and water for the after workout social. Also, if anyone (other boxes included) wants to put a second team together afterward and attempt either workout, we will set it up!

If you would like to be on the volunteer staff, please EMAIL ME (don't post it to comments). I need at least six to eight volunteers. freddy@crossfitoneworld.com

On Friday night, I will be mopping the gym floor. We will move all the equipment and mats at 9:00 am in the morning on Saturday.

***************

WOD   5/29/2009

Run 800m for time four times. Rest as long as needed between efforts.

Programmed by freddy c.

Coach's Corner: Don't blow your wod in the first 400m. When I have performed this workout, I like to break my rest like this: three minutes, four minutes, and then five minutes before the last attempt.

***************

UNBELIEVABLE

I don't usually lead off a post with a video, but this is truly remarkable.

***************

There have been so many great points and counterpoints in the comments recently. Today's topic of discussion:
Gymnastics: The ability to manipulate one's body through space.
Weightlifting: The body's ability to move an exterior load.

Both are equally important. Since the inception of the Crossfit Games, there has been a huge swing towards weightlifting. Being strong is good. Coach Rippetoe, the Crossfit Barbell Certification coach, once stated, "Strong people are harder to kill than weak people, and more useful in general." Words of wisdom. Being strong will help your gymnastic movements, but don't forget that the ability to do 40 or more pull-ups straight is just as important as being able to jerk 300#. Ideally, we should be well rounded athletes in all three modalities: gymnastics, weightlifting, and monostructural movements (running, rowing, swimming, etc.). Notice that I said well rounded, not the best. You cannot be the best in any single modality and still be well rounded in the others.

Focus on one thing, and everything else will suffer. If you like the heavy weight workouts...AWESOME! If you love it when a workout with multiple 800m runs comes up...HELL YEAH!  Just don't forget that you should be able to put up decent numbers across all modalities. Be well rounded. Specialize in not specializing.

Agree...disagree...post your thoughts to comments.

***************

The Crossfit One World Affiliate Challenge is on for this weekend! There will be no organized 9:00 am session on Saturday. You can come in and get your workout on if needed, but we are going to get a great workout just getting the place ready for the event. Show up at 9:00 am if you can help out.

***************

WOD   5/28/2009

Complete 100 burpees for time.

Programmed by freddy c.

Coach's Corner: The true burpee standard is chest touches the deck and a 6" jump at the end. Why everyone in Crossfit is clapping their hands overhead and barely even jumping off the ground is just lame to me. Jump 6" at the end! If you can hang a target 6" over your highest vertical reach and tap it every rep, then go for it. If not, just try to jump high during every rep.

I need a volunteer to do a one minute burpee video with solid technique. I am sure you are all sick of this one.... I am.

OHHHH MYYYYY GODDDD!!!!!!

When you are a police officer, you quickly learn about all the good places to eat in your own city and hear about the great places to eat just outside your city. I have to give City Bistro (30162 Industrial Pkwy, Hayward, CA) a big thumbs up. It's located in the Target shopping center on the corner of Whipple Road and Industrial Parkway. Many people think this area is Union City, but it is actually Hayward.

If you are going to have a cheat day in your diet (for me that means huge portions of bread), this is the place to go! This is a New York Bistro themed joint with a big emphasis on spectacularly gigantinormous sandwiches. The sandwich pictured above is the Wisconsin BLT, a masterful blend of lettuce, tomatoes, cheddar cheese and eight pieces of thick sliced smoked bacon on a wonderfully fresh roll. The sandwich was as big as an elite Crossfitter's forearm! I could have dumped the roll and made this a "healthier" meal, but like I said, if you are going to violate the temple, do it right! The menu is very diverse and there are actually menu choices you can pick to leave the joint eating right. Give it a shot!

Disclaimer: Though I am sure several pigs died to make the above pictured sandwich, no Crossfitter would be jeopardizing his/her health or overall workout performance by occasionally partaking of such nectar of the gods.

***************

I need everyone (trainers included) to give One World a little help. The cubbies under the laptop were intended for WEIGHTLIFTING SHOES ONLY! Please take home your flip flops, running shoes, sweatshirts, and anything else that you cannot put inside your weightlifting shoes. We have a ton of folks getting serious about weightlifting, and we would like to keep the cubbies freed up for their weightlifting shoes. Next week, we will be cleaning the cubbies out. Only weightlifting shoes or what you can put inside them will be allowed. Thanks!

***************

This Saturday is the Affiliate Team Challenge at One World. First of all, I would like to announce the official Crossfit One World Affiliate Team for the 2009 Crossfit Games. After much debate, we decided to go with the top finishers of our in-house challenge. That being said, the 2009 Team is as follows: Brian Guernsey, Will Blaker, Chong Tseng, Cheryl Tassano, and Jamie Perkins. I was unable to finish the in-house challenge due to work commitments, but I am going to fill the last men's spot (I promise not to let you down.)

So now you know the Affiliate Team. Unfortunately, not all the Affiliate Team members will be able to particiapte at our Challenge this weekend. Cheryl is out. Not sure if Jamie can make it (Jamie please post to comments!), and I will be running the event, so If you are available and plan on attending this weekend (this goes for you Affiliate Team members too), email me ASAP at freddy@crossfitoneworld.com so I can put a team together. I'd like to announce the team for this weekend by Thursday. The Challenge starts at 10:30 am. Plan on spending at least four hours at the gym to get through the whole event, plus a nice social gathering (aka party) afterwards.

***************

REST DAY~~~~SKILLS DAY   5/27/2009

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

Play around with the Turkish get-up.

Jeff Martone, the Crossfit Kettlebell Certification instructor, does a Turkish get-up using his wife as the load:

OBVIOUSLY NOT SCARED OF HEIGHTS

"Freddy,

I love Crossfit because it helps me do all the other stuff I love doing - like mountain biking and rock climbing. At my age I need all the edge I can get. Attached is a picture of my climbing partner about 300 feet off the ground following me up a steep rock face. I haven't been out doing this type of climbing for years, but with all the Crossfit training I feel better than ever. We climbed hard all day Saturday and I had no issues with my body or my mind. I think all that Crossfit puts you through physically and mentally really helped me stay calm and focused all day. Staying calm and focused is 90% of the battle in climbing, and having a strong body gives you a strong mind.

Thanks for running a great gym!

Kevin Corcoran"

***************

It's on the back of the latest Crossfit One World shirt:

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, clean & jerk, 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 particularly love the last line.... "Regularly learn and play new sports." So now we know Kevin is a mountain biker and a rock climber. What sports do you participate in besides Crossfit? Post your experiences to comments.

***************

WOD   5/26/2009

This is a two person workout. One person will complete one whole round of work while the other rests. They then will switch for a total of seven rounds of work completed by each partner. One round is:

• 250m Row
• 7 power cleans (M:185#/W:135#)

Your partner will write down your total time for each round. Final score is scored individually by adding the total time of all seven rounds.

Programmed by freddy c.

Coach's Corner: For those of you attending any of the group sessions at One World, THIS IS NOT AN INDIVIDUAL WORKOUT! It is a partner workout to accommodate the number of athletes we have and the number of rowers available. Ideally, pick a partner equally skilled as you to keep the rest intervals fairly equal between the two of you, but it doesn't matter since the final score is each individuals total time for all seven rounds. If you are unable to workout with a partner, try resting the amount of time it took you to complete the last round. This is a moderately heavy weight lifted 49 times....keep that in mind and scale accordingly. Ideally,  you are shooting for 3 minutes or less a round.

Great video of a power clean. Too bad there is no sound.

CHIP OFF THE OLE BLOCK

Adan gets a little coaching from his father, Marty, as he walks 400m holding a dowel overhead. Crossfit is scalable for everyone.

***************

This past weekend I attended a Crossfit HQ trainer meeting in Golden, Colorado. The weekend was fantastic and loaded with tons of useful information. Plus, as an added bonus, I got to see Chris Spealler of Crossfit Park City do 97 pull-ups straight. He slipped off the bar or he would have made the 100 goal. It was an awe-inspiring feat.

***************  

One of the things mentioned during one of the many discussions this past weekend was possibly starting a database to track Crossfit related injuries. Crossfit claims that our system is safe and Crossfit naysayers claim that Crossfit is not safe and is even dangerous. The naysayers argue that we care nothing about form/technique and all we care about is speedier workout times.

I strongly believe that Crossfit is safe when performed properly, BUT there is the potential for injury if you do not take care of yourself. I mean taking care of yourself before, during and after your workouts.

Before you workout, you should warm up properly. Everyone warms up in different ways. When running group sessions at One World, the trainers all have different warm-up styles for their groups. They are all good. The only warm-up I personally don’t find favorable is a warm-up that leaves you almost as exhausted as the workout. Sometimes that whole "Our warm-up is your workout" gets way overblown. You need to leave a lot gas in the tank to tear up the WOD. As individuals, some people have very intense warm-up routines. I personally am very lax about my warm-up when I workout. For the most part, I don’t warm-up at all, unless the workout is a heavy lift/hi rep style workout or a weightlifting day, then I will build up to the prescribed weight. For me it’s a combination of two things: #1-I am lazy, which has always been the reason I am not an elite Crossfitter, and #2-Often, I have time constraint issues. Either way, as I get older, I know I will need to focus a bit more on a proper warm-up.

A couple other things that you need to do before you workout: hydrate, be properly rested, and acknowledge your body when it is telling you it needs more recovery time.

During your workouts, you have to be constantly thinking about proper technique while performing any given movement. Every exercise we do in Crossfit is safe when performed properly. We often perform some very technical movements at significant loads. You have to strive for good technique to avoid injury. Some degradation of form is acceptable during a high intensity workout, but unsafe movement is simply always unsafe and unacceptable.

During your workout, train smart! Earlier this year, I did a workout that had 150 24” box jumps in it. I was lazy during the workout and rather than jump off the box, I stepped off the box always stepping down with the right leg first. Me being only 5’8” and the box being 24” put a lot of repetitive stress on my left knee, and I ended up with bursitis that knocked me out of training for four weeks. If I had jumped off the box rather than step off, I think the injury would have been avoided. I recently did a workout with 140 box jumps that I jumped off rather than stepped off and had no problems whatsoever. 

After your workouts, you need to hydrate and rest proper. Its a simple formula. You may also want to add some stretch work to your post workout routine to increase your flexibility.

Crossfit can injure you if you are careless. We have on average 40-50 people performing workouts at One World on any given day, and injuries are, for the most part, rare. Keep up the great work and and work harder at doing it better AND right.
 
Have you injured yourself doing Crossfit? Post your experiences to comments.

*****************

No scheduled classes Monday. Cheryl and Will have both stated that they will be at the gym on Monday. Check the comments for times they are there.

*****************

WOD   5/25/2009

Run 5k

*****************

THAT'S WHY THEY DO THAT!

Proprioception (pronounced -PRO-pree-o-SEP-shun); from Latin proprius, meaning "one's own" and perception) is the sense of the relative position of neighboring parts of the body. Unlike the six exteroceptive senses (sight, taste, smell, touch, hearing, and balance) by which we perceive the outside world, and interoceptive senses, by which we perceive the pain and the stretching of internal organs, proprioception is a third distinct sensory modality that provides feedback solely on the status of the body internally. It is the sense that indicates whether the body is moving with required effort, as well as where the various parts of the body are located in relation to each other.

WOD   5/24/2009

"Proprioception"

Complete five rounds for time of:

• 10 squats with your eyes closed
  
• 10 push-ups with your eyes closed

Programmed by freddy c.

Coach's Corner: Blindfolded works best. Make sure you aren't doing this next to a glass cabinet or coffee table. You can get the sensation of dizziness or falling and then actually fall. Start slow and move faster when you are comfortable. Reconnecting the body with the mind!

***************

SHOES.....

Do you have weightlifting shoes? Do you need them? What shoes do you lift in? I have a pair of Adidas adiStars that I love, but last week I did overhead squats barefooted. I liked it! I suck at overhead squats and have a tendency to roll onto the interior balls of my feet. While barefooted, I was more cognizant of this flaw and had an all around better feel for keeping my feet flat and the weight in my heels. I will always overhead squat barefooted now and continue to wear my weightlifting shoes for all my other lifts.

This video presents a good argument why you should wear weightlifting shoes:

Here are two links for weightlifting shoes online:
Adidas- http://www.dynamic-eleiko.com/products/shoesFR.html
Do-Win (via Rogue)- http://roguefitness.com/store/weightlifting_shoes.php

And speaking of weightlifting shoes: The cubby holes under the laptop are intended for weightlifting shoes only.  If you have other shoes or sandels in the cubbies, please put them in your vehicle or take them home. Thanks!

***************

Memorial Day Weekend Schedule:
Saturday: Brad will be in at 9:00 am as usual.
Sunday:Closed.
Monday: Closed.

If any of you trainers plan on working out on the closed day and don't mind people joining you, please post it to comments.

***************

REST DAY~~~~SKILLS DAY   5/23/2009

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

Play on the parallettes!

***************

AMAZING!

You can start talking all the smack you want, but I love this show. The contestants that participate are just damn amazing athletes. The one's that make it to the end not only perform well in their own dance modality, they have to prove themselves in a multitude of dance styles (constantly varied). I love to watch the first few episodes when you see a ton of the hip hop dancers, the breakers, and the poppers. The dancers in those styles just blow me away with their ability to manipulate their body through space. If you want to talk about the ability to display prowess in all ten aspects of fitness (Cardiovascular/Respiratory Endurance/Stamina/Strength/Flexibility/Power/Speed/Coordination/Accuracy/Agility/Balance), I think you would need to include elite dancers as athletes doing it right.

Added bonus: Hot people doing amazing athletic dance moves!

***************

Memorial Day Weekend Schedule:
Saturday: Brad will be in at 9:00 am as usual.
Sunday:Closed.
Monday: Closed.

If any of you trainers plan on working out on the closed day and don't mind people joining you, please post it to comments.

***************

WOD   5/22/2009

Deadlift  3/3/3/3/3

***************

This is what I'm talking about........

LUNCHTIME FUNTIME!

At noon, they look out for one another. Jaime was finishing up 30 squat clean and jerks with a cast of onlookers. It was a great performance and an awesome job by all those who turned from athletes to cheerleaders and coaches. It's an amazing experience to have the energy of others help you get through a tough workout.

***************

I mentioned it yesterday in the comments, but I just thought I would point it out one more time here. Yesterday, the Crossfit One World website hit one million views since it's first post way back on 8/19/2006. That's quite a milestone. Thanks to all of you for taking the time to visit and being part of such a wonderful community.

***************

WOD   5/21/2009

This creation is by Chong. It's sounds more confusing than it really is.

"Point A to Point B"

Move a set amount of weight from Point A to Point B as fast as you can.
Men are moving 90# and women are moving 70#.
Point A and Point B are 400m apart.
You may only move weight on a barbell overhead. The barbell's weigh 45# for the men and 33# for the women.

These are some examples of how you may complete this workout:

For Men (45# bar):
Option 1: Two 45# plates on the barbell overhead for 400m. (45+45=90)
Option 2: Two 25# plates on the barbell overhead for 400m and then four 10# plates on the barbell overhead for another 400m.(25+25+10+10+10+10=90)
Option 3: Two 15# plates on the barbell overhead for 400mx3. [(15+15)x3]=90

For Women (33# bar):
Option 1: Two 25# plates and two 10# plates on the barbell overhead for 400m. (25+25+10+10=70)
Option 2: Two 25# plates on the barbell overhead for 400m and then two 10# plates on the barbell overhead for another 400m. (25+25+10+10=70)
Option 3: Two 15# plates one the barbell overhead for 400m and then two 10# plates one the barbell overhead for 400mx2. (15+15+10+10+10+10=70)

Got it? If not....your trainer will get you through it!

***************

GET YOUR TICKETS NOW!

Pro fighter Jessie Gellespie will be representing Crossfit One World on May 30th on the World Combat Sports Challenge fight card at Kezar Stadium in San Francisco. Also on the card: Jenna Castillo, Bryan Padilla, and Marisela Badillo from Crossfit Unlimited. Contact Jessie (510-938-3987) for advance tickets.

***************

Missing some of your favorite workout clothes or accessories? Maybe that nice Nike sweatshirt or your favorite workout shirt. It's easy to walk out of the gym in a Crossfit WOD stupor and forget your stuff. Check the lost and found. It's stuffed! There are shoes, nice water bottles, watches, all kinds of cool things. I will put it in the lobby. Everything in it will be thrown away later next week. (Sorry, all underwear and socks are thrown away immediately.....)

***************

One World is looking to get some free advertising and is asking all our wonderful members to help us out. If you can find the time, we are requesting that you write a review for One World on www.yelp.com. Be honest and write from the heart. What makes you come back to One World? Your One World owners would be most grateful. Click here to get to the One World yelp page.

THANK YOU!

***************

WOD   5/20/2009

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are Abmat sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Your score is total reps from all 32 intervals.

Programmed by Chong

Coach's Corner: There is no pacing yourself here folks. For each exercise, go for it that first round and then try to match that number for the seven consecutive rounds. 20 seconds of work seems like forever and the 10 seconds of rest is over in the blink of an eye. Just focus on the work at hand......the total time you are actually working during this workout is only 10:40. Ten minutes....no problem!!!

Pull-up, push-up,sit-up and squat demos. I know, I know....you all are getting tired of these particular demo vids. I'll try to get some new and better ones made:

Crossfit One World pull-ups from crossfitoneworld on Vimeo.

Crossfit One World Push-ups from crossfitoneworld on Vimeo.

Crossfit One World Abmat Sit-ups from crossfitoneworld on Vimeo.

Squat Demo from crossfitoneworld on Vimeo.

A FACE ONLY A CROSSFITTER WOULD LOVE (AND HIS MOTHER....AND PROBABLY HIS WIFE)

Have you been here before? Look at Will's face. Every rep is a struggle but completion of that rep is an accomplishment. With each accomplishment is an outward primal yell of inner satisfaction. Will is focused. He knows he has to do it again, so he pushes himself even harder. Will is in "The Zone." Not everyone can get in "The Zone." It's a very dark place that usually leaves you writhing  on the floor in a puddle of your own bodily fluid.

Have you ever been in "The Zone?" Post your thoughts to comments.

***************

On 5/30/2009, Crossfit One World will be hosting an Affiliate Team Challenge. We have a crazy workout planned. I have eight teams scheduled to participate so far. We will need plenty of help to make this an amazing event and party. If you would like to volunteer for event staff, please post to comments.

***************

REST DAY~~~~SKILLS DAY   5/19/2009

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

It is my very humble opinion that One World as a gym is weak in two particular movements: the overhead squat and the muscle-up. So how do we get better????

PRACTICE!

Practicing the two movements may not necessarily mean only attempting the movement and nothing else. You may need to break the movements down slightly. For instance, you are not going to overhead squat more weight than you can get overhead from your shoulders with a wide grip. Maybe you go into the gym on rest day and practice push jerking heavy weight overhead with a wide grip and maintaining that weight overhead with locked out arms and active shoulders. You will never get a muscle-up if you can't do a ring dip. Maybe you go into the gym on rest day and work on keeping those rings closer to the body when performing a ring dip. For every movement, there is at least one, if not several, skill transfer exercises that will help you refine your technique. Hit up any of your One World trainers on how to refine your technique. And finally, practice is practice. Practice is not working out. Don't confuse the two.

***************

WHAT'S YOUR POST-WORKOUT FLAVOR?

There was a big tub of Muscle Milk sitting on the beer fridge the other day. I thought I'd put things in the right order via a photo.

Just kidding of course. I have no idea what is in Muscle Milk or why one would drink it. I know a beer is like drinking a liquid loaf of bread (that's definitely not good), so really I am in no way suggesting that you should drink beer instead of Muscle Milk. An ice cold beer after a workout really is the bomb though!

Was hoping one of you nutrition experts would explain the benefits of Muscle Milk to the rest of us. Can you get the same effects eating real food? Is it just a short cut toward proper nutrition? I noticed on the tub it says promotes leanness, but I haven't seen too many lean people drinking Muscle Milk. Usually I see bigger guys who are into weightlifting or bodybuilding.  On the other hand, I have seen a bunch of lean One World folks chugging beer...  :-)~

Seriously, who out there uses supplements and what kind? When I was wasting away my days doing bodybuilding style workouts, I tried all kinds of different supplements. I found that a high protein diet via meats with lots of water (I was drinking over a gallon a day) proved the best results for getting size. Plus, when I was bigtime into lifting weights, I didn't drink any alcohol. I was up to 200# at one time. I was big and strong, but definitely not lean and very slow. 

Post your thoughts and experiences to comments :-)

***************

Speaking of nutrition, check out the "Nutritionize" food blog started by Crossfit Unlimited members AJ and Ritu. Lots of cool info on this site. Bookmark it to your favorites!

***************

The question was asked today, and I will answer it after some thought. No free Sunday session next weekend since it is Memorial Day weekend. Enjoy your holiday weekend.

***************

I apologize, we have been waaaayyyyy overdue for a weightlifting day....

WOD   5/18/2009

Front Squat  3/3/3/3/3

***************

Great front squat video from www.crossfit.com:

NOT ALL INJURIES SHOW UP ON X-RAY

Give it up to Louie "The Ninja." He suffered a badly sprained ankle that required him being in a soft cast. Still, he shows up at the gym to cheer everyone on and work on skills not involving his legs:


Looks like he bumped his head too. Obviously he's not thinking straight:
Dumbbell curls?!?!?!

***************

The free Sunday session at 10:00 am is on! The trainers will determine the workout when everyone arrives. For those of you working out at home or making this workout day up on the rest day, try this:

WOD   5/17/2009

Complete four rounds for time of:

• 20 lunge steps
• 20 push presses (M:65#/W:45#)
• 20 Abmat sit-ups
• Run 200m

***************

It's a mad, mad One World.....

I HOPE HE HAS GOOD MEDICAL COVERAGE.....

Sleep rowing..... You should see a doctor immediately.

***************

WOD   5/16/2009

Complete as many rounds as possible in twenty minutes of:

•  5 handstand push-ups
• 10 box jumps (24"' 20")
• 1 rope climb

Programmed by Cheryl

Cheryl says: Remember to pace yourself... You will be taxing your upper body and lower body before you even attempt the rope climb. The first few rounds might feel easy but your grip will start to go, so before you climb that rope take a few breaths so you don't fall off and have to start over again.

***************

Box jumps....you gotta love them! Go to You Tube and type "box jump" into search. You will find some crazy stuff!

THE FUNERAL IS ON SUNDAY

The love fest over the last three days has been incredible. I hate to be the party pooper..... Two 53# kettlebells had the bottoms broken off over the last two days. PLEASE go back to the "Helen" post and watch OPT do a sub seven minute "Helen." He finished in 6:59, and he never dropped the kettlebell throughout the whole workout. He laid it on the ground handle up every time. Very impressive!!! If you are dropping the kettlebell because you think you will get a faster time, you are wrong (none of us were even sub eight minutes...) If you are dropping it because you can't control it, then you are probably using a weight that is too heavy for you.

If you go online and visit other Crossfit boxes, you will discover that we are one of the lowest priced Crossfit facilities in the nation. There is not a single Crossfit workout that you couldn't do at One World due to lack of equipment. Low price, ample equipment, a group of magnificent coaches, and a family of wonderful members. As groups get bigger, the equipment gets used much more. Regular wear and tear is to be expected, but definitely some abuse of equipment has gotten out of hand. Just so you know what you are tossing around: that kettlebell cost $65 and a drive out to Pleasanton to pick up. We have only "decent" quality bars at One World, but our 45# bars cost close to $300. 15# bumper plates run $45 a pair and 10# bumpers run about $30 a pair. None of that includes the price to ship if it has to be delivered. I speak for all the owners of One World when I say you are all like family to us. We want to keep the price to train at One World the best bargain in the USA. PLEASE respect the equipment.

***************

Now that I am done whining, I have to say:

WOW!!!!

The 2009 Crossfit One World Workout Challenge was insane! If you have been reading the comments the last two days, you know it has been a wonderful experience for all who participated. A big thank you to the trainers for keeping control of the madness. An even bigger thank you to all you One Worlders for cheering each other on and giving it everything you had. This year's event knocked the socks off of last year's event!

Top Five Women:

1. Cheryl
2. Jaime
3. Rita
4. Maria
5. Mia

Top Five Men:

1. Brian G.
2. Will B.
3. P.K.
4. Chong
5. Stroud

There were some truly amazing performances the last few days. Is there anyone who didn't push just a tiny bit harder than normal because of the atmosphere? Didn't you feel crazy good afterward? This is what it is like when you participate in the Crossfit Games Qualifier. I am sure that a lot more One Worlders will attempt the Qualifier next year.

***************

The snatch and clean clinics with Angela Lim have been OUTSTANDING! If you want some help in dialing in your Olympic lifts, you need to check a clinic out.

Angela Lim will be hosting another snatch clinic on 6/13/2009 from 10:00 am to 12:00 pm. There are six slots available. Please post to comments if you are interested. First comment first serve.....

On 6/20/2009 at 10:30 am, Angela will host a 90 minute open training session for everyone who has attended one of her clinics. Cost will be $20. We need a minimum of ten. Please post to comments if you are interested.

***************

REST DAY~~~~SKILLS DAY   5/15/2009

You missed one of the last three workouts? Come in and make that workout up! For the rest of you, take a well deserved rest or come in and practice something you hate.

***************

You have trained to be physically prepared for anything life throws at you, but we live in a dangerous world. Are you prepared for a violent attack?

THE WINNERS....BUT STAY TUNED!

I can't believe that I had to miss the second day of the 2009 Crossfit One World Workout Challenge. Congrats to Brian Guernsey and Cheryl "The Gun Show" Tassano for winning the titles this year. I will get more info to all of you tomorrow!



***************

Just because the Challenge is over doesn't mean we don't have to work hard anymore...

WOD   5/14/2009

Complete 21/15/9 reps for time of:

• Power snatch (M:135#/W:95#)
• Ring dips
• Box jumps (M:24"/W:20")

This is a variation of the workout posted for 5/14 on Crossfit Football.

***************

GUT CHECK!

The 2009 Crossfit One World Workout Challenge is on! Close to fifty Crossfit One World members hit day one HARD. After the first day's competition, Cheryl is leading the women by a significant margin. In the men's division, Brian Guernsey and Will Blaker are separated by 20 seconds. The rest of the men are a full two minutes behind. "Helen" is going to be the deal breaker for the men!

After seeing all the performances for the day, I gotta admit that I was super impressed with Alison Anderson's performance. Alison weighs in at about a 115 or so. She performed the clean and jerk workout at the prescribed girl's weight of 95#. It took her about 20 minutes to get it done. With minimal rest she then went on to rock a 24 minute 5k row. Those are pretty impressive numbers for a very small framed girl. Nice work Alison!



Day #2 promises to be just as exciting (but not quite as horrible) as day #1. That being said, don't take her for granted, "Helen" is a nasty bitch!

2009 Crossfit One World Workout Challenge   5/13/2009 (Day #2)

"Helen"

Complete 3 rounds for time of

• Run 400m
• 21 kettlebell swings (M:53#/W:35#)
• 12 pull-ups

Likely we will stagger the start times for the workout to accommodate equipment issues.

ONE WORLDERS, GO GET SOME!

***************

One of my favorite all-time Crossfit videos: OPT does a sub 7 minute "Helen." I was there, and I can attest this video is almost as good as witnessing the event in person. I have watched this video over a dozen times and it still gives me the chills.

IT'S TIME TO LAY IT ON THE LINE!

The 2009 Crossfit One World Workout Challenge is here!

Last year there were ties in both the men's and women's categories, Austin Begiebing of Crossfit Unlimited and Jason Khalipa of Crossfit Santa Clara for the men, and Tracey Shillum of Crossfit Guelph (Canada) and Stefanie O'Brien of Crossfit One World for the women. In the tie-breakers, Jason came out on top for the men. Tracey for the women.


Last year was three workouts in three days: "Helen", "Grace" and a 5k run. This year we have changed it up. You will do three workouts in two days as follows:

On 5/12 you will perform two workouts. The workouts MUST be completed during a regularly scheduled class time for the your time to count towards being declared the Champion. The two workouts are Row 5k for time and complete 30 squat clean and jerks for time (M:135#/W:95#). Once the class time starts, you can complete these two workouts in any order you want, and rest between the two workouts for as long as you want as long as you complete both in one hour. For logistics purposes, we will have one session from 5:15 pm to 6:15 pm (capped at 12 participants, first come first serve) and one session from 5:45 pm to 6:45 pm (also capped at 12 participants). Don't worry, if you show up and there are issues with the rower availability, we will take that into consideration and get you through the workouts in the prescribed time. You may come in early for any of the sessions to warm up. I will be at all the sessions to help with judging.

Standards for the clean and jerk: you must catch the clean in a squat or close to a squat and then complete the squat. You may not segment the movement into a deadlift/hang power clean/front squat. The overhead must be full overhead with ears visible in front of the arms. The standards for the row: row hard! Refer to the videos for demos.

On 5/13 we will do "Helen": 3 rounds for time of Run 400m/21 kettlebell swings (M:53#/W:35#)/12 pull-ups. Standards will be reviewed tomorrow.

The winner will be determined via the fastest overall time for all three workouts.

And of course, all the workoutrs are scalable, so don't think you should not come in if you can't get the workouts done as prescribed. We will make this work for everyone! Only rx'd workouts will be counted toward declaring the Champions.

GO GET SOME!!!!

***************

2009 Crossfit One World Workout Challenge   5/12/2009 (Day #1)

Complete the following two workouts within one hour:

Workout #1-

• Row 5k for time

Workout #2-

• 30 squat clean and jerks (M:135#/W:95#)

2009 Crossfit One World Workout Challenge Squat Clean & Jerk demo from crossfitoneworld on Vimeo.

2009 Crossfit One World Workout Challenge workout #2 demo from crossfitoneworld on Vimeo.

PERSPECTIVE....

This picture gives Eric's picture from a few months ago a run for the money in total gayness (not that there's anything wrong with gayness):


Just so you all don't think there is some crazy romance going on between me and Will, here is the same moment caught at a different angle:


You always got to look at things from different angles. Take a movement like the clean. Watch it from start to finish, from the front, the side, and the rear. You may see something in someone else's movement that will help you make your own movement better.
 
****************

REST DAY~~~~SKILLS DAY   5/11/2009

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

Practice the clean and jerk (you'll need good form on Tuesday)

***************

CROSSFIT MAKES BABIES

Hey Freddy,

     I'm off to Afghanistan in 15 days and wanted to drop you a line before I take off.  The box I was training at, Crossfit SoCOS, closed and now I'm training at Pike's Peak Crossfit until I leave.  I've been doing the Paleo diet for about the past month and I've lost around nine pounds.  It's a pretty awesome diet.  But the biggest news is my son!!! Hudson Brown.  He's one month and six days old, and he's already close to eleven pounds.  I know I've thanked you so much already.  But, again, thank you.  The knowledge and motivation you have given me is priceless and I try to repay you and CFOW with every WOD I perform.  CFOW is THE BEST box around hands down.  I look forward to seeing you guys and training with you again early next year.  Keep kicking ass!

--Ben Brown

From all your friends at One World, CONGRATS! Stay safe in Afghanistan so you can come home to your wife and baby.

***************

Mark your calenders!!!! On 6/27/2009 @ 11:00 am, One World will be hosting an Appreciation BBQ at Lake Elizabeth. One World will supply burgers and hot dogs. We will reserve a picnic area. The exciting news? Before we eat, we will host a free workout in the park for anyone who wants to join us. Let's show all those other picnic folks at Lake Elizabeth how we rock it at One World!!! Stay tuned for more details.

***************

About our upcoming Crossfit One World Workout Challenge coming up on Tuesday and Thursday:

Many of you are asking about the Tuesday workouts. This is two SEPARATE workouts that have to be completed within the one hour class time period. You may come in before the session starts to warm-up, but you must perform the workouts during the scheduled class time. I will use myself in two different examples as to how you can approach these two workouts, but there are many ways you can do this:

Example #1... I trot into the gym at 3:30 pm. I warm up and stretch, then work my way up to the 135# squat clean and jerk required for the workout. When the 4 pm session starts, I immediately bang out the 30 squat clean and jerks for time workout. When I am done, I write down my time for that workout. I then rest until 4:35 pm, at which time I hit the 5k row for time, finishing well before the 5 pm deadline. I will then record the 5k row time on the board. Example #2... I show up for the 4pm session. I row 5k for time and write the time on the board. I rest a few minutes, then start warming up for the clean and jerk. At 4:45 pm, I hit the clean and jerk workout and post my time. Done in an hour!!! If you show up late, you get less rest. If you go over the hour, both times are eliminated. Post questions to comments

***************

A big Happy mother's Day to all you One World mommies and to all you mommies of One Worlders. Mommies rock.

Closed for Mother's Day so.......

***************

WOD   5/10/2009

Run 5k for time.

***************

YUCK!

Check out the Crossfit Balboa blog for a great post about the amount of sugar in food and beverages.

I find it crazy that people will go out and buy non-fat food items over their regular full fat original versions. These same people will order a non-fat latte, but would be appalled if I told them to throw 18 packs of sugar in it (a pack of sugar is one gram. A cube of sugar is 4 grams). There are 18 grams of sugar in a grande non-fat latte from Starbucks. There are 16 grams of sugar in the same drink made with whole milk and the difference between the two drinks is 90 calories. Maybe not the best comparison to use as an example, but the numbers prove that the "non-fat" mindset is really not so much better for you as you have been lead to believe. For years, we have succumbed to the non-fat marketing of food and beverage companies. It is embedded into our minds as a society that non-fat is better for you. Truth of the matter, if they put a low-fat or non-fat label on it, you may want to consider if you should be eating it in the first place... Seriously, low-fat or non-fat ice cream? (Fuck off...I'm eating the good stuff if I'm gonna go for it!) I can't use myself as "the standard' because everyone's body absolutely responds differently to what is put into it. I will say, I never ever (unless there is no other choice) eat or purchase anything for myself with a label that says low-fat or non-fat. Consumption of fat is important if you are training hard, and I like to think that for the most part, I train pretty hard. Consider the amount of work you do, and consider what you put into your body to fuel it. Take note: not all fats are good for you either, but that is another post...) Read the label. Look before you leap.

How about some input from you folks who know much more about nutrition than I do....

***************

No Crossfit sessions at One World this Sunday due to the fact that it is Mother's Day. If any of you trainers plan on working out on Sunday and don't mind others joining you, please post the time to comments.

***************

Attending the 2009 Crossfit Games this year will cost you $60 for all three days unless you go online and purchase a $30 three day pass in advance. If you only plan on showing up for one day, it will cost you $20. You can see all the options here.

Jason Khalipa has just informed me that he will have a RV this year for the Santa Clara/Unlimited/One World hangout spot to happen. I can't wait!!!

***************

WOD   5/9/2009

"Michael"

Complete three rounds for time of:

• 800m run
• 50 hip extensions
• 50 sit-ups

Programmed by freddy c.

Coach's Corner: In all reality, everyone does hip extension rather than back extension on a high rep workout like Michael. Maintain lumbar curve and move only at the hip. Hip extensions done at a fast pace are totally safe!

***************

A big thank you to Sevan for sending me this video clip of Josh "Schoolboy" Johnson finishing the last few reps of and overhead movement with weight 20# more than his bodyweight. This video gets me FIRED UP!

Schoolboy Rocks The Overhead from crossfitoneworld on Vimeo.

WTF?!?!?!?!

After a long 12 hour day at work, you look forward to popping an ice cold one and then hitting your workout. You open the fridge, and you are heartbroken. A tear trickles down your cheek. There is no beer......

New One World rule: If you drink the last beer, you better go buy a 12-pack. And no cheap beer!

***************

Lara asked me to give a big shout out to I Am Crossfit in Miami. They have been taking good care of her during her trip there. I am sure Lara is representing One World well! Check out the I Am Crossfit website.

***************

No free Sunday session this weekend due to the fact it is Mother's Day. Jason, are you planning on an Oly session? Check the comments....

***************

WOD   5/8/2009

"Purple Rain"

Complete the following for time:

• Row 500m
• 21 sumo deadlift high pulls
  
• 21 overhead presses (press, push press, push jerk)
• Row 500m
• 15 sumo deadlift high pulls
• 15 overhead presses
• Row 500m
• 9 sumo deadlift high pulls
• 9 overhead presses

The weight for men is 95#. The weight for women is 65#. This workout should be completed in 10-12 minutes.

Programmed by freddy c. This workout is a slightly tweaked version of a workout requested by Neil.

Coach's Corner: The sumo deadlift high pull is a killer. You will rep them out no problem, but if you don't maintain lumbar curve throughout the movement, you will wreck you lower back. You can be fast, but maintain proper form! On the overheads, keep your shoulders, hips and heels in line at the finish of the movement. If you push the hip forward, you put serious strain on the back. Couple these two moves together with crappy form and tying your shoes the next day is gonna suck....

***************

PROOF POSITIVE

They missed the group shot, but they represented One World at the Qualifier.... In the top photo is Kirk, Marty, Czar and Brad. Kirk and Czar missed the group photo op because they had to walk to their truck to get their shirts (maybe 200m.....). Then they had to put them on, look at each other and make sure they looked good. By the time they put more gel in their hair, the photo op was over.... The bottom photo is Chris Lai. He missed the group photo because he was taking the "competition day nervous shit." That is a legitimate excuse... :-)

Seriously, you three all rocked it! Thank you for being part of One World.

***************

The "Cocke" and "Dong" show went off during the 5:15 session for the "Filthy Fifty" workout on 5/6/2009 (check out the comments....) It was a closely battled workout, but Neil prevailed. Their times: Neil-29:33  James-33:14
You will all need to settle up your wagers on your own.

***************

Don't forget that there is no free Sunday session this week due to the fact that it is Mother's Day.

***************

REST DAY~~~~SKILLS DAY   5/7/2009

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

I have created a workout that I will put on the dry erase board and you may try to attempt on any day you want. Only as prescribed results will be posted. If you cannot complete the workout as prescribed, then be patient and post a time when you can get this as rx'd. Your workout MUST be witnessed by a trainer or be on film (this counts for us trainers too) for it to count. ANY MISSED REPS WILL BE CALLED OUT!!!!

You must use one bar for the entire workout, so changing the weights will definitely slow you down. You may use a rack for the overhead movements. If you even slightly bend the knees during the shoulder press movement, the rep does not count! You may not rack the bar behind the neck for the overhead movements. You may not do a split jerk...you must do a push jerk. The squat clean must be caught in the squat position. It cannot be a deadlift-hang power clean-front squat movement or any combination of segmented movements.

This workout is the nine fundamental movements of Crossfit. All squat movements must meet the hip below knee bottom position and the full hip extension finish position. All presses must be fully locked out overhead. The squat cleans must be caught with the hip parallel or below the knee. You may not short change the movements. Every rep must be legit. Your Crossfit One World trainers are well versed in the standards of movement for the nine functional movements. If they call no rep, then you do not argue and you do the rep again. This workout is no joke!
 
"Crossfit One World's Functional Madness"

Complete the following for time:

• 100 squats
• 10 shoulder presses (M:135#/W:95#)
• 10 deadlifts (M:275#/W:205#)
• 10 front squats (M:185#/W:135#)
• 10 push presses (M:155"/W:105#)
• 10 sumo deadlift hi-pull (M:135#/W:95#)
• 10 overhead squats (M:155#/W:105#)
• 10 push jerks (M:185#/W:115#)
• 10 squat cleans (M:155#/W:105#)

***************

INSPIRATIONAL PERFORMANCES

More 2009 Crossfit Games NorCal Qualifier highlights: Besides Alex's amazing display of will power and determination during the muscle-up/clean workout, I don't think anyone who witnessed it will ever forget Josh "Schoolboy" Johnson's performance during the row/burpee/jerk workout. With a weight that was 20# over his bodyweight, sixteen-year-old Schoolboy kept at the jerk even after numerous misses. he pulled it together and finished just under the 10 minute cut-off time. I get chills just thinking about it again.

Schoolboy, thank you again for inspiring all of us to suck it up and work a little harder.....

***************

Crossfit One World will be closed this Sunday morning due to the fact that it is Mother's Day. If any of you trainers are going to be in the gym and don't mind people working out with you, please post to comments.

***************

WOD   5/6/2009

"The Filthy Fifty"

Complete the following for time:

• 50 box jumps (M:24"/W:20")
• 50 jumping pull-ups
• 50 kettlebell swings (M:35#/W:25#)
• 50 walking lunge steps
• 50 knees to elbows
• 50 push press (M:45#/W:33#)
• 50 hip extensions
• 50 wall balls (M:20#/W:14#)
• 50 burpees with 6" jump
• 50 doubleunders

Programmed by freddy c.

Coach's Corner: Ahhhh..... The Filthy Fifty. This is a "Chipper WOD" Which can mean two things:  you chip away at it bit by bit, like chopping down a big tree, or the workout is a wood chipper and you are the wood....you start whole, but end up shredded. My advice is to just go for it! I have seen some amazing performances that get crushed by the wallball/burpee combination. It is the nemesis of this workout.

Everyone's favorite demo girl is back!!!!

Filthy Fifty demo from crossfitoneworld on Vimeo.

****************

The Germans did not embrace Crossfit during World War II. It's why they lost. Secret footage recently released to the public:

WE ARE FAMILY!

"I am in the arena in the heat of the battle. My heart pounds and my head throbs. My lungs burn from breathing so heavy. I am fatigued. I want to end it. It would be so easy to quit, but I hear your voice. It is clear amongst the chaos all around me. You are there for me and I feel it. I am empowered. I refuse to let you down. I push myself harder because of you. I dig deeper and work harder. We are in this together...."
 
A big thank you to all who showed up this weekend to cheer on the One World athletes. Anna has some more pics that she will post this week, and then I'll get those of you I missed.....

Again..... a million thanks to you all. Our box rocks!











There were many more of you.....but I don't have all the pics yet. Stay tuned!

***************

The 2009 Crossfit One World Challenge will occur on 5/12 and 5/13. The Challenge format and the workouts have changed this year. We will do three workouts in two days. The workouts are as follows:

Day #1- You have one hour to complete a 5k row for time and 30 FULL SQUAT clean and jerks for time (M:135#/W:95#). You may do the two workouts in any order, but you must finish within the prescribed time frame of one hour. You will post two times on this day.

Day #2- "Helen"- 3 rounds for time of 400m run/21 kettlebell swings (M:53#/W:35#)/12 pull-ups.

The men's and women's champions will be determined via the lowest time total of all three workouts. For your time to count, you must perform the workouts during a scheduled class time. I will elaborate more on the rules and have some videos for range of motion over the next week.

Who will be this year's champions?

**************

WOD   5/5/2009

"Happy Cinco de Mayo"
You can go get drunk afterwards....

Complete the following:

• Run 1600m for time
• Rest exactly five minutes
• Run 800m for time
• Rest exactly four minutes
• Run 400m for time
• Rest exactly three minutes
• Run 200m

Your score is the total time of all the runs.

Programmed by freddy c.

Coach's Corner: Okay, I know you all hate me because we just ran a bunch of 400s yesterday. If you ask me why we are running again, I will tell you that you can be  "constantly varied" even when you do the same thing two days in a row once in awhile..... think about it. If you have a watch with a stopwatch function, bring it! The rest time is perfect to get your recovery in and hit the shorter runs at a brisk pace.

*************** 

REPRESENTING (AS BEST WE COULD!)

A big thank you to everyone who came out to support Will and me during the second day of the 2009 Crossfit Games NorCal Qualifier. The workout was a definite gut check. At the time of this post, the unofficial final results of the Qualifier have Will finishing 32nd overall. That is awesome when you think of how many really good Crossfit athletes are in the NorCal region. To even make the top forty is an accomplishment. Will worked his ass off this last year and it paid off. Big kudos to Will!! I finished 18th and was happy with my performance.

For a great overall editorial of the whole weekend, check out John's comment to yesterday's post. Great post John. Thank you for taking the time to do it... You represent One World through and through!

Also, check out the flickr account on the left side bar to see pics of Saturday posted by Maria. BTW- Big thank you to Maria, our resident One World photographer, for posting such awesome pics. She has posted over 1600 photos to date!

***************

So what now? Besides all of us going to the Crossfit Games to cheer on Jolie as she tries to reclaim her Championship from 2007, One World goes for the 2009 Crossfit Games Affiliate Cup. I don't know about you all, but I am fired up from the Qualifier weekend......

I WANT THE CUP!!!!

The competition will be tough. I need the four fittest guys and the two fittest girls to represent our gym. We will hold our 2009 Crossfit One World WOD Challenge in two weeks. Consider it a try out. I will pick the final six members to make the team.

Our Affiliate Cup slogan:

"WE CAN DO THIS!

***************

FYI- We have now added a 7:15pm  session to Monday and Wednesday! WooHoo!

***************

WOD   5/4/2009

Complete as many rounds as possible in 20 minutes of:

• 400m run
• Max pull-up

Your score is total pull-ups. If you do not have a pull-up yet, replace the pull-ups with 30 jumping pull-ups.

Programmed by freddy c.

Coach's Corner: This is a max effort of pull-ups each round. You are not gaming this workout.... Do the pull-ups until you can't get anymore.

Crossfit One World pull-ups from crossfitoneworld on Vimeo.

THE CREW!!!!

An awesome performance by everyone at the NorCal Regional Qualifier. One World had 17 athletes representing the "party box." From left to right: Marty, Will, Brian, Mia, Chong, Joe, Eric, Brad, freddy c., Alex, John, Neil, Maria, and Schoolboy (Josh). (Chris Lai, Kirk, and Czar missed the photo op.)

It was an amazing day. There were truly inspirational performances by Alex and Schoolboy. Will and I are still in the running for one of the top 5 spots. I just want to say that I was proud to say each and every one of you was from One World! Check out the NorCal Qualifier blog to see the standings.

***************

REST DAY~~~~SKILLS DAY    5/3/2009

Rest....OR....Rest    :-)

No Sunday Session this week...... Sorry!

***************

HARDCORE TRAINING

At One World, we have found that there is no better way to train for the Crossfit Games than holding up a wall. Walls are generally heavy, and it takes a TON of strength to keep the wall up in order to maintain structural integrity of the building. All the other members of One World count on the Crossfit crew to keep the roof from falling down on their heads.

There are many different techniques to holding up walls. Obviously, as in any workout, the facial expressions show that some work harder than others:




Hold up walls.....it works!

***************

Good luck to everyone this weekend. You have all been working very hard. Everyone is going to do great. One World is proud to have all of you representing our gym at the 2009 Crossfit Games NorCal Regional Qualifier.

***************

Since there will be no training sessions at the gym this week, a simple workout you can do at home:

WOD   5/2/2009

"Twenty-One"

Complete the following for time:

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

***************

And now for another completely lame comment from our favorite website lurker....