CrossFit One World

GOTTA HAVE MY TUNES.....

MUSIC (Part I)

Whether you are at One World doing a group session or training solo, there is usually someone there giving you support and coaching tips while you are in the middle of your workout. On numerous occasions during my personal workout time, I have thought: a) no one is watching me, and b) my technique and/or range of motion were good. It’s always very humbling to be in the middle of a squat rep and hear someone out of nowhere chirp in that you aren’t going low enough or you aren’t opening the hip all the way up.

Many people like to workout to music. Unfortunately, it sometimes gets so noisy at One World that we can’t crank up the stereo. Sometimes, people put on headphones during their workouts. Here’s the story.....as a coach, it’s very frustrating for me to coach you if you can’t hear what I am saying. If you are working out with a group or solo, and you don’t care what I or anyone else is saying, realize that you might be missing out on some new coaching cue that could make you much better at a movement or even a workout.

Now don’t get me wrong...I workout in headphones all the time. I usually workout alone or away from a group session. For the most part, there is no one around, but if there are folks around, I usually turn the headphones down so I can hear anything anyone might say to me. Quite frankly, to be in a room full of people or even just a few folks and turn your headphones up so loud that you can’t hear anyone is just rude!

If the workout has a lot of running in it, I love to wear my iPod, but in all honesty, I only hear the music when I am running or when my hands are on my knees as I gasp for air between reps (even then I only catch bits and pieces). My favorite song has yet to make me run faster, but I really wish it would! When I am working hard, and I am in the middle of a thruster, a pull-up, a push-up....whatever, I have no idea what is blaring in my headphones....nor do a I care. If you can hear the music when you are performing any movement at high intensity, you aren’t working hard enough.

 A good song can totally fire you up to workout, but I guarantee that your Fran time (or any other workout) improves based on your physical preparedness. It does not improve because you have your favorite song on.

So what am I getting at??? Get inspired, but don’t be rude!

Agree/Disagree? Post to comments.

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MUSIC (Part II)

What music motivates you? Got a favorite band(s), song(s), or a set of lyrics from a song(s) that gets you fired up?

My favorite "fire me up songs" right now are:
"Wars" by Hurt
"Broken Again" by Another Animal
"Renegade" by (Hed) P.E.
"The Bleeding" by Five Finger Death Punch

How can you not get fired up after listening to a band called Five Finger Death Punch?!?!

Post your favs to comments.

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One World closed July 4th and 5th. If any of you trainers plan on being at the gym during the weekend and don't mind training with others, post to comments.

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WOD   7/1/2009

Run 400m four times. Rest exactly two minutes between efforts.

Programmed by freddy c.

Coach's Corner: I hate this workout! The third attempt is just so damn brutal! The fourth isn't so bad because you know it is the last one! I am by no means an expert runner, but here is my strategy when I attempt this workout. I try to take long steady strides to start without going full tilt boogie, I step it up at the 200m and 300m marks. If you have a watch with a stopwatch function, make sure you wear it.

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PURPLE PUKE?

I didn't take this picture, but it was on my camera. I don't remember this guy's name (sorry bro). He was a participant at the Crossfit Level I Trainer Certification at Aromas a few weeks ago. I didn't realize his puke was purple until I was scanning through the pictures tonight. What the hell did this guy eat?

I know for a fact that this photo was taken after we ran the participants through Fran (21/15/9 thrusters/pull-ups). Puking.... its always fun to laugh at it when it happens to someone else.

In the three years I've been a Crossfit trainer, I have seen many a miserable individual drop a gut load at the dumpster and various other locations around One World (mostly outside). Some people throw up after a strenuous workout. Some people have tossed their cookies before the warm-up is over. Some people never blow chunks. A lot of One Worlders have yakked from not even working out...Crossfit Century anyone?

It was two years before I up-chucked from a Crossfit workout. The workout? Fran....it figures. I've since gotten sick three other times: Fran (again), Nasty Girls, and Barbara.  It's like the fighter who gets knocked out for the first time and now he is prone to seeing angels floating around his head as he stares up at the lights while lying on his back (Remember Chuck Liddell?). I guess my puke padlock was picked. Notice that the workouts that caused me to hurl are all relatively short (Barbara is a short workout done five times with three minute rests in between efforts). I was able to throw myself at them with everything I had in the tank. Sure there is a scientific explanation for it, but simply stated, I got nauseous from the effort. When your new, you get the same effect much easier.

The goal of any given Crossfit workout is not to make you chuck your groceries. It's not to leave you lying on the floor tossing and turning in a pool of your own sweat. The goal of any Crossfit workout is to give you the best formatted workout possible to train with high intensity across broad time spans and modalities. The post workout results are just possible side effects.

Regardless.... It's still funny as fuck when some pukes.

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Crossfit One World is hosting the Crossfit Running and Endurance Certification on August 22-23, 2009. I would love to see some of you sign up for this certification. Everyone I know who has taken this two day certification has told me their running improved noticebly. The ones who hate running (that's most of us right?), say they still hate it, but it helped improve their times long, medium, and short. The cost is $595. Military/LE/Fire are $495. They promise you might get a better Helen time....I'd pay $595 for that. Start recycling those bottles and cans so you can get yourself to this event!

Here is the description of the event from the reg link:

This Specialty Certification will be presented by Carl Borg.

What's your CrossFit "Helen" time? It could be better in a weekend by improving your running efficiency. Maybe you want to improve your 5k, 1 mile, or 400m times? Or your marathon?

Do you hurt when you run? Do you suffer from shin splints, knee or hip pain? Improving your running efficiency may be the key to running both pain free and faster.

You will run less than 2.5 total miles over the weekend and spend two full days with Coach Carl Borg learning the fundamentals of run technique. Learn how to utilize CrossFit and minimize oxidative overload to improve the performances of both your short distance and endurance athletes.

Carl Borg is an expert in strength and conditioning for endurance athletes. He has extensive experience in programming and in turning the mediocre performer into a great athlete. Carl  played a pivotal role in developing the CrossFit Endurance program. In the past, Carl was a competitive expert class cross country mountain bike racer along with a short course triathlete. Today  he competes in ultramarathons. He incorporated both CrossFit and CrossFit Endurance into all of his training which allowed him to complete the Angeles Crest 100 mile endurance run on an average of six total training hours per week prior to the race.

Check out www.crossfitendurance.com

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Brutal workout on 6/29.... Let's tone it down a bit.

WOD   6/30/2009

Complete seven rounds for time of:

• 10 sumo deadlift high pulls
• 10 ring dips

Sub bar dips for ring dips if needed. This is one of those workouts I was talking about earlier in the post. You can throw yourself at this one full tilt boogie!

This workout can be performed in less than seven minutes as proven in this video of OPT kicking my ass at the old Crossfit Santa Cruz location
(WINDOWS video)
(MAC video)
You see, I promised you something short and sweet...

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CLOSE YOUR EYES AND COVER YOUR BALLS...

I don't care how much protection the dog bite suit offers. I've been in it before . I still get scared.

The South San Francisco PD (my old department) K9 Unit is throwing a fundraiser at the Punchline Comedy Club in San Francisco on Monday night, July 27th. Both Marty Mahon and Chris Devan (One World members) have tickets available. Click here to see the Facebook event link with more info. Buy your tickets. I am going for sure!

By the way- That's Chris' dog Olympia in the picture. What a great picture!

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Candice sent me this article from the New York times. Check it out:

"Can You Get Fit In Six Minutes a Week"

Post your thoughts to comments

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WOD   6/29/2009

A variation of a workout from Crossfit Football

Set the one minute buzzer. You will work for twenty minutes. At the top of each minute, you will perform five burpees (six inch jump) and then as many thrusters as you can get done before the minute expires. Post number of thrusters and weight used to comments. Heavy hitters should try M:135#/W:95#. Rx'd weights will be M:95#/W:65#. Scale weight according to your ability.

Programmed by freddy c.

Coach's Corner: Two things that will make you workout easier. I don' give a rat's ass if you clap your hands over your head during your burpees. Just put your hands over your head and jump at least 6". If you jump out of the push-up and into a wide stance squat, you will be able to jump more efficiently. Keep the thruster load as close to the frontal plane as possible. As you fatigue, keep everything as tight as possible as you drive out of the thruster. A thruster is so much easier to do if you maintain the integrity of the movement.

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Here's a favorite video of mine. It's perfect for today since it is heavy thrusters with burpees. BRUTAL!

Thruster/Burpee WOD USA vs. AUS from crossfitoneworld on Vimeo.

ONE WORLD SELF DEFENSE & FITNESS

What a great day! It was so awesome that the Krav, BJJ and Crossfit folks all got to hang out together. Plan on the Member Appreciation BBQ to be an annual event! The owners of One World would just like to thank all of you members for making our box a great place to hang out. One World rocks!

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There will absolutely be a free Sunday workout session tomorrow. I'm really looking forward to it since we didn't have one last weekend. Bring your friends and family. We promise you a great workout and a good time.

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REST DAY~~~~SKILLS DAY   6/28/2009

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

Come to the Sunday session and see what kind of madness we have planned for you!

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I think the women of One World rock. You all put forth such amazing efforts day in and day out. www.crossfit.com posted this video awhile back. Strong women are beautiful. I hope both women and men find the video inspirational. Post your thoughts to comments.

Crossfit Glory Box Video from Ben Weger on Vimeo.

THE TRUE CROSSFIT FIREBREATHER

Tony Tassano spitting fire after his workout. This was one insane display of Crossfit One World shenanigans..... I was over 30' away and could feel the heat.

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The Member Appreciation BBQ is all set to go. Our picnic area is reserved near the main playground in the middle of the park (south side near the water park). We will be setting up at 10 am. I want to do a group workout at 11:30, then we will fire up the BBQ and cook and play all day long! We are supplying hamburgers, hot dogs, potato salad, fruit, cookies, water, soda, and beer. If you have something else you want to eat or share, feel free to bring it! Don't forget that the water park is open now too!

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There will still be a Saturday morning session at the gym and the free Sunday session.

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WOD   6/27/2009

"Michael"

Complete three rounds for time of:

• Run 800m
• 50 GHD back extensions
• 50 GHD sit-ups

Programmed by freddy c.

Coach's Corner: If you are new to Crossfit, or don't have a GHD, try 50 supermans and 50 Abmat sit-ups.

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Learn and play new sports...

SQUATS ROCK!

Lisette rocking her "FIT AS F**K" t-shirt AND performing a great squat. Pay close attention boys and girls...that is proper depth. The weighted back squat has an amazing ability to increase your overall strength and muscular size across the whole body.

Lisette is participating in the 20 rep squat program. Many of you are giving it a whirl. Based on a little web surfing, it looks like the 20 rep squat program started back in the 60's. This is when men were men.... Back in the day before there were GNC stores, online supplement stores, and out of control steroid usage. Back then, real men packed on muscle by doing the 20 rep squat program.

Here is how it works. Your goal is to perform 20 back squat reps twice a week for eight weeks. That is 16 sessions. The time frame of twice a week is essential to properly recovering between efforts.

First, you must determine your best five rep squat effort. The starting weight is 80# less than your best five rep effort. On your first attempt, you perform 20 squat reps straight without racking the weight. You add 5# every session. After eight weeks, you are squatting your previous best five rep effort for twenty reps. 

The goal of this challenge is to increase strength and size over an eight week period. You MUST lift twice within seven days. You MUST allow a few days of recovery between efforts. If you do not follow this protocol, you are not performing the intended program. Please erase your name from the board if you need to start over. I perform my attempts every Tuesday and Saturday regardless of what workout I do that day.

At some point, you may not get all 20 reps. That's okay! Complete the eight week program. Attempt the weight you failed until you get it. This program rocks. I am at week #5 and my squatting strength has increased big time. I am also weighing in 5# heavier every morning than I normally weigh in.

Good luck!

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WOD   6/26/2009

This was one of the workouts from the 2007 Crossfit Games. This past weekend, I watched Jason Khalipa complete it in under 13 minutes.

Complete the following for time:

Row 1000m, then complete five rounds of 25 pull-ups and 7 push jerks (M:135#/W:95#)

Programmed by freddy c.

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GPP

General Physical Preparedness.

You can Crossfit for many reasons. Maybe you just want to exercise and get healthier. Maybe you want to lose weight. Maybe you like working out with cool like minded people. Maybe you are competitive by nature and you need to have a challenge on a regular basis. Maybe your job depends on you being prepared for the unknown......

I once read an article about Crossfit where the author was mocking us by saying Crossfit athletes were preparing for some superhuman feat that they might not ever have to face. Sure, I might live my entire life and never need to perform a heroic act....or, I might have to perform several in one day. Who knows? We know not what life has in store for us tomorrow. A mom or dad might have to save their family from a house fire. A teacher might have to protect his/her students from some heinous act of school violence. A firefighter or police officer may go to work tomorrow and not return home to their loved ones.

General physical preparedness is no guarantee for success. Crossfitters are not superheroes. That being said, I wholeheartedly believe that Crossfit athletes are better prepared both physically and mentally for whatever life may throw at them. When you train hard across broad time and modal domains, you are better suited to handle life's simple demands to the extraordinairy feats.

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WOD   6/25/2009

"Finish What You Started"

Complete the following for time:

• Run 400m
• 30 squats
• Run 400m
• 30 lunge steps
• Run 400m
• 30 overhead squats (with dowel)
• Run 400m
• 30 lunge steps
• Run 400m
• 30 squats
• Run 400m

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SOMETHING DIFFERENT

Louie "The Ninja" performs a rope climbing technique that I have never seen taught before....

Louie "The Ninja" from crossfitoneworld on Vimeo.

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Pretty wicked cycle....I am sure everyone is ready for a chill session.

REST DAY~~~~SKILLS DAY   6/24/2009

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

Practice your most hated gymnastic move....


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DON'T LOOK DOWN!

Look up young lady! Nothing down her but the ground....

Appropriate picture for today's workout.

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The One World Member Appreciation Picnic is this weekend at Lake Elizabeth in Fremont. Start time is 11:00. We will do a group workout at 11:30 for anyone who wants to participate. There will be free food and drinks served throughout the day. Don't forget that the new water park has opened up at the old swim lagoon. Take your kids to the water slides!

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WOD   6/23/2009

"Schoolboy"

Complete as many rounds as you can in 20 minutes of:

• 5 deadlifts (bodyweight)
• 1 rope climb

Coach's Corner: If you are a proficient rope climber, you can easily get well over 20 rounds in this workout. Keep a nice steady pace. Concentrate on your deadlift technique as you start to fatigue.

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Pretty good rope climbing demo:

BIG AIR

Austin Begiebing, head trainer at Crossfit Unlimited and an original One World trainer, getting some crazy air during the lunch break at the Crossfit Level I Trainer Certification. (These pictures may or may not have been edited by me to make a point.....)

Did you know that accomplished Olympic weightlifters have amazing vertical leap? Why is that? What makes the Olympic lifts so powerful and fast? The hip extension coupled with power generated by the legs. Work on your Olympic lifts!!! The clean, the jerk, the snatch... If you can get proficient at these lifts, all your Crossfit workouts will increase by leaps and bounds. That sounds easy right? WRONG! To get proficient at the Olympic lifts, you have to be strong at the power lifts.n You need strong deadlift power to initiate the Oly movements from their start positiotn on the ground. You need to have a strong front squat for the clean. You need a strong overhead squat to get a decent snatch. You need strong shoulders to get good at jerking. Everything we do in any single Crossfit workout benefits what we may do in a future workout that we may think is completely different.

So many things to work on..... So little time....

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WOD   6/22/2009

Clean   1-1-1-1-1-1-1

Programmed by freddy c.

Coach's Corner: Weightlifting days ROCK! They are so important for improving your overall Crossfit ability. Weightlifting days increase strength. Always remember that:

#1) Strong people are harder to kill than weak people and in general, more useful. (Quote by Coach Rippetoe)

#2) Strong people tend to excel at Crossfit much more quickly than people who have no strength conditioning experience.

Don't skip the weightlifting days!!!

For today's workout, there are two schools of thought. Some try to build up from the first rep to the last rep. Others like to push the limits of their ability and try to stick right at our very near to their PR on every lift. Rest as long as you need to to prior to hitting your next atempt.  Whatever path you pick, you should not want to do anything else when you are done. Throw yourself at weightlifting days wholeheartedly.

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NAME THAT WOD

Barbells and pull-up bars. Hmmmmm.....I wonder what it could be?

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WOD   6/21/2009

Complete three rounds of the following for time:

• 30 calorie row
• 30 burpees

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Out of town this weekend boys and girls so keeping the post short. Happy Father's Day to all the dads out there!

FLIP IT

Raz about 15m from the end of the new One World Tire Flip Challenge. You must flip the big tire 50m (82') to the street. The tire must go all the way into the street and not touch any portion of the concrete gutter. Then you must flip the tire 50m back. The first flip out of the street and back onto the driveway is a doozy! Of course, this is for time. Raz tried it as an experiment for us. He finished in 7:48, but afterward we measured it and he was about 20m or so short. I will officially mark the starting line when I get back in town on Monday.

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Angela Lim's Olympic weightlifting open training session is 6/20/2009. It runs from 10:30 to 12:30. Cost is $20 and it is open to anyone who has attended one of her clinics.

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There will be no formal Crossfit training session on Sunday in honor of Father's Day. Any trainers planning on hanging out at the gym and don't mind people training with you, please post to comments.

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REST DAY~~~~SKILLS DAY   6/20/2009

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

Flip those tires!!!!

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Amazing feat of strength....?

INSPIRATION

If you don't watch this video and immediately feel like driving to One World to hit some Oly lifting, you need to get to the gym more. This video kicks ass!

A big thank you to Ramon from Dayton, OH, for sending me the link to this vid.

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WOD   6/19/2009

Three rounds of three minutes  each, three min rest between rounds

• Rd 1: Max reps of shoulder press for 3 minutes
• Rest 3 min
• Rd 2: Max reps push press for 3 minutes
• Rest 3 minutes
• Rd 3: Max reps push jerk for 3 minutes

The prescribed weight for all three lifts is M:65#/W:45#. If you rest more than 3 seconds between reps or rack the bar, you must complete 5 burpees before going back to the movement. Entire workout is 15 minutes long. Same weight for all three rounds. Score is total reps in all three rounds.

Programmed by Chong

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Tony is the Man!!!!

This is how you train for real life confrontation:

THE DOG WHISPERER

BJJ Will and his dog.....wait a second....that's Chong's dog, Lightning!

Will is a total animal lover, which is totally cool, but you all still have to post a caption to comments for this photo. Here is mine:

"Last call!"

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Angela Lim will be hosting an open Oly lifting session from 10:30 am to 12:30 pm. Anyone from any affiliate that has taken one of her clinics can attend. The cost is $20 and you can pay when you arrive.

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A few reminders:

Sign up for the One World Member Appreciation BBQ! We need to have a good idea of who is going to be there by the end of this weekend. Bring your family and friends!

Register as a spectator for the Crossfit Games!!!!

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WOD   6/18/2009

Complete ten 50 meter sprints. Rest 45-60 seconds between efforts.

Programmed by Chong

Coach's Corner: Sticking to the animal theme... You need to run each one of these 50m sprints like a rabid pitbull is chasing you and nipping at your ass! The rest time is basically the time it takes you to walk back to the starting line. Stretch before this workout and stretch after. Don't get too crazy about your pre-sprint stretching. I have seen many elite sprinters warm-up and stretch before a big race and still blowout a hammie or some other muscle. Drink lots of water BEFORE you attempt this workout. I always notice that the days I don't drink a lot of water, I end up with muscle strains. No science behind that...just personal experience. Go get it boys and girls!
~freddy c.

BTW- 50m is 164 feet (1m=3.2f). At One  World, it is about the distance from the roll-up door to the storm drain. There is a rollameter to measure out the distance by the front desk.

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Usain Bolton of Jamaica is the world record holder at 100m. Check out this video. Seriously, he pulls up at the end to bask in the glory of kicking everyone's ass. This dude is FAST!

The athletic ability of the 100m/200m/400m sprinters is amazing. I don't doubt for a moment that any one of the competitors in this video would walk into One World and perform well in any workout. Elite sprinters are super strong, and they can crush all the short distances we typically run in Crossfit (200m/400m/800m). Wouldn't it be awesome to see Usain Bolt give Fran a whirl?

FIT AS F**K OUT AND ABOUT!

Saul Jimenez, the fearless leader of Peninsula Crossfit, in Yosemite.

It's summer time! Send me pics of you out and about in your One World shirt so I can post them! This summer is going to rock! I plan on lots of workouts being done outside when I am coaching, so get ready to sweat your ass off and work on your tan at the same time!

Need a One World shirt? Click on the online store in the right sidebar.

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Range Of Motion

Yesterday the topic was competition and how it is what drives Crossfit. Competition is what drives up the intensity. We aren’t talking about intensity as in the funny faces you make, how loud you scream, how much you sweat, or whether or not you meet pukie at the end or during your workout. We are talking about your power output. The amount of work you are capable of doing in the shortest time as possible.

A huge part of achieving maximum work (Force x Distance) is to move in the full range of motion (ROM) of the movement. We accept some flaws in your movements when you are “going for it.” The occasional chin not getting over the bar during a pull-up.... The bar not totally overhead on a press movement....The hip not below parallel on any squat movement.....Or the how about the push-up not chest to deck or with the arms not fully locked out. That shit drives me crazy when I see it!  A few missed reps is gonna happen even to the most elite of Crossfitters. Also, sometimes the ROM in any given movement might be tinkered with for scaling purposes. 

If you are throwing full ROM out the door right at the beginning of your workout so that you can get a better score, you are cheating yourself. This is even worse if you are posting a time on the board and ten times worst if you are bragging about your time. In those cases it is worse because you are cheating those who look at your score. I haven’t seen this happen too often at our gym, but it does happen. You can look at some of the athlete profiles that were posted on the Crossfit Games site as an example. The scores some people claimed for benchmark workouts were insane. I looked at some of the profiles and just figured, “This guy/gal has to be the next Crossfit Games Champion!” Some of those athletes didn’t even come close to placing at their own regional qualifiers. Now this may have happened for a number of reasons, but someone holding you accountable to full ROM can really change your end result.

So how do you focus more on your ROM during a workout? You may not even realize that you are missing full ROM. Your One World trainers are always barking at you guys and gals when you are missing your reps. The problem there is that you have your workout ears on. You are hearing us, but you aren’t hearing us. It’s hard to process what someone is saying to you when you are in the round of 15 of Fran and you just want to curl up in the fetal position and die. Want an eye opener? Ask someone to judge your reps during a workout. You have your judge count for you. Your judge will not count any weak ass reps! The judge will tell you when you are done with the required amount of reps. Also, try filming your workout. I have filmed almost every Fran workout (and many others) I have ever done. This benefits me twofold. First off, I arm chair quarterback myself and strategize for the next time. Second, if I see the reps were bad, I toss the workout out. It keeps me legit. Try it sometime.

There is a formula for a good strength and conditioning program. Technique first, then consistency, and then ratchet up the intensity. I challenge all of you in Crossfit One World Land to turn down the intensity just a tiny bit and concentrate a bit more on full range of motion. The payoff in the long run will be huge.

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WOD   6/17/2009

Complete three rounds for time of:

• 500m row
• 21 kettlebell swings (M:53#/W:35#)
• 21 box jumps

Programmed by Chong

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Today's lame ass video:

Kettlebell from Chuck M on Vimeo.

FRAN...THE AFTERMATH

Fran: 21/15/9 reps of thrusters and pull-ups.

They all got their Fran on. Fran sucks.

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Men Will Die For Points

One of the many reasons why Crossfit works is the fact that we keep score. There is a routine that most Crossfitters follow. You walk into the box, you look at the workout on the dry erase board, and then you look at the results that were posted before you got there. You know the names you are looking for. Maybe you look to see what the gym studs and studdettes did. Maybe you look to see what someone at your level of fitness did. Maybe you don't care because you know how you did the last time, and now you want to best yourself.

Crossfit made fitness a sport. Once you put a score on something, it becomes a competition. When you Crossfit, you experience the purest form of competition because ultimately, you are competing against yourself. When you compete against yourself, it goes way beyond the score. It is a test of your mental fortitude. How far are you willing to go to kick your own ass?

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Please make sure you sign up for the Crossfit Member Appreciation BBQ on 6/27. The sign-up sheet is at the front counter. We need to know how many folks are gonna be there so we can feed all you all proper!

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REST DAY~~~~SKILLS DAY   6/16/2009

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

Do a bar muscle-up.

THE FASTEST SHOW ON EARTH

Jason Kaplan of Guerilla Fitness does a 1:53 "Fran." You can argue all you want about his range of motion, but even if he missed full ROM on a few reps (which he did), this is an insane performance! Try doing "Fran" with just a dowel and see if you can match the time. "Fran" is the Queen of Crossfit workouts. Meet another Crossfitter somewhere? Eventually the question always comes up: What's your "Fran" time?

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WOD   6/14/2009

"Fran"

Complete 21/15/9 reps for time of:

• Thrusters (M:95#/W:65#)
• Pull-ups

Programmed by Chong

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Eric Gohler joins the 300# Club! Not the prettiest lift ever, but he gets it overhead nonetheless!

Eric Joins The 300 Club from crossfitoneworld on Vimeo.

The Crossfit Journal is a hidden gem that many of you have not been aware of. You have questions about Crossfit? The answers are here. A subscription is only $25 for a year. Click on the photo above to go to the Journal website. Start exploring from there. Once you start surfing around the site, you will likely subscribe since there are hundreds of articles that are posted, but you need to have a subscription to read the articles in their entirety. Get educated!!! Subscribe today.

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Angela Lim will be hosting an open training session on 6/20/2009 at 10:30 am. The session is $20 and anyone who has attended one of her clinics (from any of the Bay Area Crossfit affiliates) may attend. Please email me if you are interested in attending. We would like to have at least ten committed athletes.

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Please don't forget to sign-up for the Member Appreciation BBQ. Sign-up sheets are posted around the gym. 

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It's time for the free Sunday session again! We'll post the workout at the completion of the session.

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Nice job Coach Rip!

YOUR CROSSFIT ONE WORLD COACHES!

From left to right:
Jason Kinser, Chong Tseng. Raz (sorry dude, you'll always be just "Raz"), Will Blaker, Cheryl Tassano, Rita Benavidez, Eric Gohler, Chris Stroud, Mia Scafani, Bradass Medeiros, and freddy c.

I was excited all day about all the One World coaches getting together for the trainer meeting we had on Friday night. It was to be our first time getting the whole group together at one time. Well, we were close.... Joe D. was unable to attend, but we know he was there in spirit.

Bradass and I could not be happier to have such a great bunch of coaches at One World. They truly are the folks that make One World such a great place to be.

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Austin Begiebing was the first One World trainer to leave One World to do his own thing. Austin is the head trainer of Crossfit Unlimited and is even more of an amazing coach now than he was when he was at One World. Jolie Gentry is the latest to leave our fold, but with absolutely nothing but love! Jolie has committed herself to training with Aimee Anaya and Greg Everett at Catalyst Athletics. Jolie needed to get herself to the next level, and Aimee and Greg are definitely the coaches to get her where she needs to be for the 2009 Crossfit Games. Jolie will be missed, but she knows all of One World will be cheering for her at the Games. Some other news of great folks moving on: Mia Scafani will be moving to Fresno at the end of June to partner up in a Fresno Crossfit box venture. Congrats to you Mia! Will Blaker will be running the new Crossfit box in Dublin, CA as soon as the city stops jerking them around with use permit issues. We will always claim you guys and gals as One Worlders!

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WOD   6/13/2009

"The Crossfit Total"

• Max weight squat 1-1-1
• Max weight shoulder press 1-1-1
• Max weight deadlift 1-1-1

Do all the attempts for each exercise before moving on to the next exercise. Your score is the total of you best attempt from each of the three movements.

Programmed by Chong

Coach's Corner: This can take over an hour when done properly. The gym will be open by 7am. Feel free to come in early and get your Total on!

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Workout Logboo...

July - December 2009

By TwoStates Design Co

Book Preview

Check this out!!!! I met Jeri McMaster at the Affiliate Gathering in Austin, TX, earlier this year. Jeri is publishing workout logbooks geared just for Crossfitters. If you click on the One World logo above, you can get to a preview and purchase  page of the Crossfit One World logbook. You should be logging your workouts. This logbook also helps you keep track of everything Crossfit from daily workouts to weighlifting personal records. Click the book then click "preview book". This is soooooo cool!

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Are any of you planning on camping at the Games site? Unlimited and One World are chipping in on an RV rented by Crossfit Santa Clara. Jason Khalipa is trying to figure out how big an RV to rent. If anyone wants to sleep in the RV, we will rent a big one that sleeps 12. If you just plan on pitching a tent and sleeping next to the RV, we will rent a smaller one. Please post to comments your interest.

Also: Make sure you buy your TICKETS TO THE GAMES.

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REST DAY~~~~SKILLS DAY   6/12/2009

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

I don't know about you, but the words "Friday" and "Rest" sound like a match made in heaven! The last cycle really took a toll on me. Whatever workout programming you are following (One World, Crossfit HQ, Crossfit Football) you should feel destroyed come Rest Day. Recovery is a neccessity if you want to become a great Crossfit athlete. Sometimes a Rest Day just needs to be a Rest Day.

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A JOURNEY TO VIRGINIA BEACH!

I'm really looking forward to the SPEAR System and PDR Summer training camp hosted by Tony Blauer at the Blauer Tactical Systems Training Center. The event is opened every year with a speech by Coach Glassman. They bust out a cool workout everyday, and you get to learn some very cool self defense techniques and mindsets from the SPEAR System, which is a great system to train in. This is a huge event in a huge box! If you can swing it, check it out!

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Your Crossfit One World coaches are meeting on Friday night. It looks like just about all the coaches are going to make the meeting, so Brad and I will have everyone's ear. If you have questions or concerns you would like us to discuss, please contact Brad or I before Friday night.

freddy@crossfitoneworld.com
brad@crossfitoneworld.com

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So sorry about my posting boo-boo yesterday. For you 6:30 am lab rats, I tried to tell Bradass that the WOD changed, but I even got trying to fix the screw up screwed up. 

This one is right, I promise.....

WOD   6/11/2009

Complete the following for time:

• Row 1000m
• Run 800m
• 100 double unders
• Row 500m
• Run 400m
• 50 double unders

Programmed by Chong

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"CrossFit Taranis co-owner Dan Atkinson sets a new gym record on November 13th with 202 consecutive double unders."

THE PRICE YOU PAY

Congrats to Lisette for nailing her first consecutive pull-ups. The shot of the torn callus is her too.

Everything comes at a price. If you want something, you just can't think about it and make it happen. You have to be willing to work at it. We are talking about goals. The definition of goal: "The purpose toward which an endeavor is directed; an objective." Whether your goals be life altering or subtle, there is something that you have to be willing to give to achieve your goals. There are sacrifices of the flesh, and sacrifices of the mind. You have to be willing to do either or both.

A life without goals is not a life worth living. I challenge you all to think wholeheartedly about your own personal goals. Maybe they are not even Crossfit related. Post your goals to comments and tell us all how you are going to get there.

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A shout out:


There is a Crossfit Football Certification on 6/19 & 6/20 in Cookesville, TN. There is still space left for registration. The event is taking place at Tennessee Tech's weight room and football field, so it is a great opportunity to work Crossfit Football in a football environment.  John Welbourn has put a ton of work into Crossfit Football. This certification is a great tool to have under your belt.

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WOD   6/10/2009

Complete the following for time:

• 21 deadlifts (M:225#/W:185#)
• 21 handstand push-ups
• 5 rope climbs
• 15 deadlifts
• 15 handstand push-ups
• 3 rope climbs
• 9 deadlifts
• 9 handstand push-ups
• 1 rope climb

Programmed by Chong
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THE MADHOUSE!

No this is not break time at a seminar. This is a typical weekday night at One World. We are near the point where expansion is no longer a thought but a necessity. The place gets crazy, but it is still manageable if everyone keeps in mind a few simple  things:

1) Please be on time for your training session. The warm-up is thought up on the fly by your coach. Once the session starts they are formulating their plan for the entire hour. If five people walk in ten minutes late it can really jack up the session for everyone.

2) Please put your equipment away when you are done with it, unless the coach asks you to leave it out. Also, be kind to the equipment. It seems most of it is rock solid, but there is nothing that is indestructible.

3) Please make sure all children stay off the training floor! There are too many people doing too many things to have little ones running around. We do not want to see anyone get hurt.

4) If you are doing a different workout than the group session, please take it outside or somewhere well away from the rest of the group so as not to be a distraction.

5) Respect the other classes that are going on. I know everyone thinks that they have to have bumping music to work out, but really, it's a nice to have not a must have. It gets really loud when there are three different classes going on at one time. Please turn the stereo down so the other instructors don't have to yell.

We will be making some changes soon. They will benefit everyone and make our gym even better! Be patient and thanks for the support!

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WOD   6/9/2009

"Karen"

150 wallballs for time (M:20#/W:14#)

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Sorry for the short posts....I had to draft three posts before I took off for Yosemite. Back to normal on Tuesday night!

THAT IS COOL!

Hey Freddy!

I visited my cousin in Carson City NV a few weeks ago and went to Crossfit Carson Valley. They LOVE Jolie there. (who doesn't?) They love her so much that the owner Ron Haskins (and wife) named their dog after her. Here is a picture of their gym mascot "Jolie". Ha Ha You know you're the sh#@ when other Crossfit gyms in the middle of nowhere are naming their dog after you. Jolie Rocks!!!!!!!!! And she's going to rock it at the games too!

~Annie

Cute dog, but Jolie is way cuter!

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REST DAY~~~~SKILLS DAY 6/8/2009

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

Try a bar muscle-up.

GOOD TIMES FOR SURE!

At 10:00 am on almost every Sunday morning at Crossfit One World, we have a free Crossfit workout session. This is a great opportunity for folks with no Crossfit experience to come and give One World a try. The sessions can get crazy big sometimes (we've had over thirty participants before) but we always manage to make it work. It is a great "training the coaches" time for the One World coaches. We focus on one or two of the nine Crossfit foundational movements. We divide the group up between trainers and give you some great instruction on the movement(s) of the day. Then we brief everyone on the workout and scale everyone accordingly. It is a ton of fun!

Here is a Sunday workout that was set up while everyone gets coaching outside:


After some small group coaching and a nice briefing of the workout, everyone goes for it under the watchful eyes of your One World coaches:
Come play with us! We will take very good care of you. Our goal is for you to have a great workout experience. Our goal is not to try and wreck you...

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WOD   6/7/2009

The Sunday workout is always decided on the fly by the trainers at the session. The workout will be posted in comments.

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This exercise will be included in Monday's workout.... I will have to go hit up the "fitness" gym nextdoor to One World and borrow some balls. Seriously though, this is an amazing feat:

WELCOME BACK!

Traci is back....and she is hitting it hard! Traci demos a pretty decent looking deadlift. Sure, she could keep her head in a more neutral position, but a looking up when you first start deadlifting is cool if it helps keep your chest up. Great work Traci! We are happy to have you back in the flock.

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WOD   6/6/2009

Row 200m ten times.
Rest exactly one minute between efforts.
Your time is the total time minus nine minutes.

Programmed by Chong

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Thanks to Will for sending me this great video clip from "So You Think You Can Dance India"

NEW LOOK!

Check out the new digs at Aromas! Besides that beautiful asphalt, the sloped area that overlooks the asphalt was hydro-seeded the day after I took this pic. There will be bleachers overlooking the entire area. The field in the background is where the RV's will be parked.

Here is the skinny for the Crossfit Games:

There are only 99 affiliate teams signed up, so today, HQ announced that the entire Crossfit Games will occur on Friday, Saturday, and Sunday. THERE ARE NO EVENTS ON THURSDAY.

Crossfit One World, Crossfit Unlimited, and Crossfit Santa Clara will be sharing a RV base camp (thank you Jason Khalipa for setting that up). Also, One World will have a booth set up to sell t-shirts. I am looking for some folks to work the booth during the three days of events. You will be compensated for your time. Please let me know if you are interested.

You have to buy a ticket to spectate at the Games. Here is the link:
http://www.regonline.com/builder/site/Default.aspx?eventid=689693
You can buy a three day pass, or buy each day individually, but YOU MUST BUY IN ADVANCE! Do not hesitate! Get your spectator pass ASAP. Kids thirteen years old or younger attend for free.

Crossfit HQ is expecting 3000 or more people to attend this event. The spectator registration page has a complete list of all the local hotels that will have shuttle service to the event. Shuttle service will be $15 per day or $40 for all three days, and you have to contact the hotel to get the shuttle service. Reserve your rooms now! I have already reserved a room at the Hilton Garden Inn in Gilroy for Thur/Fri/Sat night.

If you want to campout at the event, you can use the RV as the base camp. I am pretty sure I will have a keg at the One World t-shirt tent. It can be moved to the RV later in the day.

Even if you are not planning to stay all three days at a hotel or you only plan on coming for one or two days, I would advise you hook up with someone who is getting a hotel room so you can get in on the shuttle. The traffic into The Ranch is going to be horibble.

I hope a ton of you One Worlders show up for the event. It is going to be epic.

If you have questions, please call or text me @ 510-209-8990

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Chong, Cheryl and I have been taking turns programming cycles. Programming has been a little eclectic lately. I have to admit, I have not been excited about the programming. It isn't that the workouts haven't been awesome, its just that the "constantly varied" hasn't quite been up to true Crossfit standards of late.  That being said, we have decided that we will be taking turns programming four cycles at a time. During four cycles, you can hit all properly hit all the metabolic pathways in a proper Crossfit manner. Now rather than the three of us coming up with three awesome workouts that we are excited for everyone to try out, we will each get a chance to focus on a four cycle program that will truly benefit your overall fitness. I am confident that this experiment will totally benefit the One World athletes in the long run. That being said, you all get to hate on Chong for the next four cycles! 

WOD   6/5/2009

"Nancy"

Complete five rounds five rounds for time of:

• 400m run
• 15 overhead squats (M:95#/W:65#)

Programmed by Chong

Coach's Corner: Your trainers will spend a good deal of time getting you up to the weight for the workout. The load isn't heavy, but overhead squats need to be warmed up properly. Once you get into the groove, they are much easier.

Nancy Demo compliments of www.crossfit.com:

RESTING PROPER!

Everyone at One World has been killing it lately. So many people throwing themselves at so many workouts every single day. It truly has been amazing. But alas, you all must rest at some point. You put a lot of effort into your workouts, put some effort into your rest. Hang with the family...watch a movie...lay on the couch like a dog...whatever! Just make it count whenever possible. Proper rest means better workouts. Proper rest means you don't get "Crossfit Burnout" and trust me, I have been through a burnout stage.... it sucks!

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REST DAY~~~~SKILLS DAY   6/4/2009

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

Take a 15 minute nap during the course of the day or try to get to bed earlier than you normally do. Now that is a skill that needs to be practiced.

Coach's Corner: Napping is healthy! 15 to 30 minutes can totally rejuvenate you if you make sure you have about 30 minutes of chill time after you wake from your nap. It takes a good half an hour to let the effects of the nap sink in.

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After all the nutrition discussion in yesterdays comments, I thought we could stick to a lighthearted dog theme today.

Practice your squats:

CHAMPION!

Congrats to Jesse Gillespie, the new World Combat Sports Challenge California Middleweight Champion. Jesse won via a 2nd round TKO. Hard work and determination are really starting to pay huge dividends for Jesse. You can watch the whole fight card online by clicking here. (Click on the World Combat Sports Challenge event at Kezar in SF.)

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"Eggs and Bacon"
by freddy c.

What do you eat in the morning? There are so many different ways that people like to start off their day when it comes to breakfast. When I was on the Zone, one of my favorite breakfast meals was some eggs, cheese, and ham in a pita pocket coupled with an apple. I know of a hardcore Crossfitter/Zoner whose breakfast was two Zone bars every morning. Some folks like to eat oatmeal. People are into yogurt with fruit or granola or both. And don't lie to me here... who doesn't love a giant bowl of frosted flakes with milk? They're Greeeaaaat! (Tony the Tiger kicks ass!)

There are just so many breakfast choices out there! The day starts with breakfast. The meal can set the mood for your entire day. A little something to think about before you pick from all those delicious choices. Did you know that eating can make you hungry? Here's the skinny (or the fat if you want to look at it that way). Insulin makes us hungry, particularly for carbohydrates. (Read more here) The more carbohydrates you ingest, the more insulin you produce, and then the more hungry you get. Your purpose for eating is to get full, but in a short time you are feeling hungry again. Your body is craving more carbs! I know this is true for a fact from personal experience. The days that I eat carbs with breakfast jack me up! I am starving again within a few hours. Not only that, I am totally craving more carb loaded meals (bread, french fries, pasta, etc). On days I stick to protein and fats only for breakfast, I stave off that hunger feeling for much longer. Plus, I don't get those crazy carb cravings. I can stick to better choices throughout the day.

So what do you do? Especially, you folks that are Zoning and are totally freaked out about eating the perfectly balanced meal every time grub passes your lips. Nutrition Guru Robb Wolf talks about this issue during the Crossfit Nutrition Certification. You can tweak the Zone, and for those of us not Zoning, take heed to this advice. EAT PROTEINS AND FATS ONLY AT BREAKFAST! The carbs that you skip at breakfast can be added to your post workout snack when your body is best served by those carbs. True, you are not getting the balanced meal that a true Zone seeks for every meal, but in the long run you will be better served performance wise by this little tweak in your diet regimen.

Chosing better at breakfast will dictate how you eat all day long. One of my favorite breakfast meals is four eggs and bacon or sausage (or both) with avocado slices and tomato slices. I am not one to follow any diet totally hardcore. Sometimes, I'll add a half order of french toast and/or hashbrowns to my breakfast. Sometimes I am pressed for time and I will order that bacon breakfast sandwich at Starbucks with my venti black coffee. On anyday that I load those carbs into my breakfast, I ALWAYS have that feeling that I am hungry shortly after eating. Plus, I end up eating more garbage throughout the day to satisfy the cravings that just don't stop. The good news? You are only one meal away from getting yourself back on track.

What do you eat for breakfast? Post your experiences to comments.

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Do you have interesting information that you would like to share with others? I want to post more essays/personal experiences like the one above. If you have something brewing in your mind, type it out and email it to me. I will edit if needed and post it giving you full credit for writing it.

freddy@crossfitoneworld.com

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WOD   6/3/2009

Complete five rounds for time of:

• 5 push jerks (M:155#/W:115#)
• 10 push ups
• 20 squats

Programmed by Cheryl

Coach's Corner: The weight is going to be heavy so make sure that you concentrate on your technique. After your first round, you're going to feel the impact of the push-ups and air squats.

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ONLINE STORE NOW OPEN!!!!

Anna, Alison and Lisette rocking their One World colors at the Affiliate Challenge last weekend. Wanna get your One World t-shirt or tank top? Visit the Crossfit One World online store by clicking the link on the right sidebar. All our t-shirts and tanks are top quality American Apparel brand. One World is worldwide! Show your love and get a shirt. For now just shirts and tanks, but soon we will add sweatshirts, shorts, men's tanks, etc!

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THE GHD CHALLENGE:

The Glute Hamstring Developer rocks! It is so underused. Anyone remember when Cheryl started a One World? She was about 40# heavier. She dialed in her diet, focused on her training, and she hit the GHD damn near everyday. (She still hits it everyday) If you haven't noticed, Cheryl has abs you could bounce a quarter on!

The GHD is the king of developing core strength. Here is the challenge. Get to the gym early or hang out late? Grab that person you are talking to and go hang out at the GHD. While you are catching up and chatting away, take turns doing 10 GHD sit-ups and 10 back or hip extensions. Don't rush it. It's not for time. Just chill and get about 30 to 50 reps total of each movement every time you visit One World. You will see a huge performance increase in all your workouts.

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WOD   6/2/2009

Complete as many rounds as possible in 20 minutes of:

• 7 L pull-ups
• 7 box jumps (M:24"/W:20")
• 7 wall balls (M:20#/W:14#)

Programmed by Cheryl

Coach's Corner: Can't do an L pull-up? Don't sweat it! Do a pull up or a box jump pull-up.

Box Jump Demo from crossfitoneworld on Vimeo.

Wallball Demo from crossfitoneworld on Vimeo.