CrossFit One World

THE ORDER IS IN!

I just put in the order for these shorts. They will be available at the gym and the online store. They will be available in even numbered sizes from 28 waist to 38 waist. These shorts rock! They have stretch material in the groin and a slit on the outer seam. Perfect for rocking any workout. I'll be adding some more colors in the future, but I have to order minimally 50 pair at a time, so be patient.

Fall is fast approaching so the next clothing items on the list will be hoodies (pull-over and zip-up). I am working on embroidered beanies, ballcaps, and jackets too. Nancy is going to start helping me come up with more items for the ladies. Any other items you boys and girls would like to see? Post to comments.

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On 9/12/2009 from 10:30 am to 12:30 pm, Angela Lim will be hosting another Olympic Weightlifting Open Training Session. You must have attended either her clean or snatch clinic in order to attend the open training session. Cost is $20.

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REST DAY~~~~SKILLS DAY   8/31/2009

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

Time Trials v2.0 comes up on Tuesday. For rest day, I would advise not doing any extra work involving pull-ups, push-ups, sit-ups, or squats. I'm thinking a nice easy jog would be a great way to spend some quality "active rest."

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This vid from my boy Patty at CrossFit Vancouver. Cracks me up every time I see it!

HEALTHY.....OR ON MEDS?

Sometimes I just can't believe what pops up in the email inbox...... If you train at One World, and another One Worlder is taking a picture of you doing something bizarre... You have to figure it is going to end up on the website at some point.... What were you thinking???? Hey, it's a cute picture I guess.

Stan, everyone's favorite 6:30 am crew One Worlder.

What happens at SWAT training should stay at SWAT training...

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So obviously, Stan is a happy, well adjusted guy. He is hitting his CrossFit workouts at least four days a week. Exercise = Happiness?  I pulled this off of attackdepression.com:

Depression and anxiety are on the increase in Western society, affecting one in 6 people at some time in their life; most commonly between the ages of 25 and 44 (although depression in younger people and even children is becoming more common).

Depression can be described as a persistent low mood which makes one feel unable to cope with or face everyday life or the future. Often people will feel anxious, worthless, fatigued, irritable and unable to feel happiness or hope where they would have done before. These feelings may become more severe, with the depression preventing the sufferer from coping with normal life.

If you think that you are depressed, then your first port of call is your general practitioner who will be able to offer guidance and advice. The good news is that exercise can be as effective in controlling depression as drugs or counseling. All forms of activity are thought to help, so you need not join a gym or go to a class; walking is a potent medicine, cycling blows the cobwebs away and even gardening is thought to have a huge positive impact on reducing depression. Exercise is useful in controlling feelings of depression and anxiety for a number of reasons:

• While exercising your body produces endorphins or feel-good chemicals which make you feel instantly better and happier. Effects last for some time after you stop exercising. These chemicals may also help combat depression.

• Exercise removes the build-up of stress hormones in the body which can undermine well-being, causing problems such as headaches, fatigue, loss of concentration, problems sleeping and many other mental and physical symptoms.

• Exercise can provide focus; having new goals provides direction, and obtaining those goals however big or small breeds a sense of achievement and self confidence.

• Exercise gives a feeling of release from problems; you can abandon responsibilities and concentrate on the purely physical; controlling your breathing, running for that extra half a mile, following a class etc.

• Exercise can provide a change of scene, getting people out of their homes and routines, meeting new people and feeling less isolated. Group exercise can provide a sense of belonging, even if it is just smiling at the other runners or walkers in the park. Joining a team or class provides opportunities for social contact beyond the normal sphere of your life and its attendant stresses, and can make a refreshing change.

• Exercise can boost self-esteem, gaining new skills, improving body image, becoming fitter, and looking healthier.

• The benefits of exercise last longer than quick-fixes such as comfort-eating, smoking, or drinking tea or coffee, all of which may contribute to the problem.

Even if you do not suffer from depression, you will benefit emotionally from half an hour of exercise; feeling instantly invigorated, lighter and happier. You need to get out and exercise every day to help keep your body and your brain healthy.

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WOD   8/30/2009

Its time for the free Sunday Morning Session! The session starts at 10:00 am. Don't be late! Bring water, sunblock, and lots of friends and family.

If you want to come in at 9am, you can finish the last workout of the strength biased programming. Or, you can do this on the rest day on Monday. Just be ready to do Time Trials v2.0 on Tuesday.

You will complete five rounds of this workout. One round is: Start a one minute running clock. In the first minute, do two power cleans (M:185#/W:115#), second minute do three power cleans, third minute do four power cleans. For the fourth minute, complete as many reps as you can of knees to elbows. There is no rest between rounds. Your score is the total of all reps of knees to elbows. Not completing the prescribed amount of power cleans in any minute time period constitutes a foul. For every foul (every missed rep), subtract five reps of knees to elbows from your total score.

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THE RITA FAN CLUB

The guys at work (card carrying members of the Rita Fan Club) were complaining that there has not been a Rita pic on the site for quite some time. This should shut them up for awhile. I am sure they are all noticing that she has maintained good lumbar curve, weight on her heels, and her shoulders are over the load. Kudos to Rita who is always a good sport and extremely humble about both her looks and her amazing athletic ability. Even bigger kudos to her boyfriend Chris, who hasn't kicked all of our asses yet!

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There are 7 people signed up for the Nutritionize! seminar this Saturday morning at 10:30 am. Plenty of room left folks! The cost is $40.

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WOD   8/29/2009

Back Squat    5/5/5/5/5

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ALOHA!

Freddy,

You have 2 huge fans here on Maui. We totally dig how you run your affiliate. We faithfully check your website everyday. You guys have the best combination of training and fun of any affiliate out there, and our goal is to create that same atmosphere and community here. We currently are training a few clients out of our garage, but hope to start an affiliate in the very near future that will have the same fun and energy that you guys do there.

I have been CrossFitting now for 1.5 years, and just got my fiance started CrossFitting seriously a few months ago. We are so hooked now that we bought CrossFit One World t-shirts for each other's birthdays. This picture is of us down at the beach on my birthday representing One World with our new shirts....Shaka One World!

So anytime you or any other of the One World crew comes to Maui, give us a holler and drop by!

Aloha!
Robert Kikuchi & Kristi Buen

Raw Fitness Maui
www.rawfitnessmaui.com

Robert,

Thanks so much for the One World love. I can't wait to visit Maui in the spring!!!! I am sure all the One World family will look you up when they visit the beautiful island of Maui.

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WOD   8/28/2009

Complete nine rounds for time of:

• 5 thrusters (M:135#/W:95#)
• 5 chest-to-bar pull-ups

Coach's Corner: What's five reps? You can do five reps of anything....

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KICKS....PART TWO

Another shoe recommended by the folks at CrossFit Endurance, INOV-8. I picked up a pair of the f-LITE 230's. WOW! What a shoe. A nice flat sole, and it is so damn light I feel like I am barefooted....super ventilated too. Here is the f-LITE 230 shoe review from the INOV-8 website:

"Elite lightweight racing flat ideal for use on hard pack mountainous terrain and shorter distance races. Has a low profile midsole with sticky rubber outsole. Radical design provides good upper support while the patent pending fascia-band™ aids propulsion efficiency of the running cycle."

I've been doing the five rounds of 500m row/400m run three days a week. Wore my INOV-8's for the first time during Wednesday morning's effort. The shoe rocks! I can't wait to try a 5k and 10k run in these kicks. I'll be picking up a pair of the f-Lite 230pk's next, and then decide on which pair of shoes from the INOV-8 line of trailrunners.

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So you all know what a shoe whore I am, and how I have this total "metro" (aka gay....not that there is anything wrong with that) thing about my shoes matching my workout clothes. After this weekend, I made a commitment to wearing only functional footwear. The best thing about this? Functional footwear is cheap!!!! Flip-flops, skateboarder shoes and my new found love, INOV-8's (the one's I just got were less than $100). So what does this all mean? I got rid of all my other shoes and now I have to restock to be fashionably correct. SHOPPING!!!! So where is the BEST place to buy new shoes?

www.zappos.com

If you have not been to zappos.com and you love to buy shoes, DON'T GO THERE EVER!!! The site has damn near any and every shoe you could ever want to buy! I ordered my INOV-8 shoes on Monday and they were on my porch Tuesday afternoon. My wife got a pair of shoes that didn't fit. She called Zappos customer service and the right size was on our porch the next day.....we hadn't even sent the other pair back yet! zappos.com kicks ass! If they offered weightlifting shoes, the site would be shoe shopping nirvana.

On a side note: I stated the other day that you can get DC shoes for $30. There were some DC shoes on sale at the mall for $30, but for the most part, DC's will run you about $60. Sorry for the bad info.

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Would still like to get at least 4 more folks signed up for the Nutritionize! seminar on Saturday. Just show up at 10:30 am on Saturday. Cost is $40.

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REST DAY~~~~SKILLS DAY   8/27/2009

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

Practice your muscle-up!

The offer to all you CrossFit One World ladies is still out there. $700 to the first girl to do 30 muscle-ups in 12:59 or less. Jamie recently did 30 muscle ups, but not for time. Will she be the one to take home the flow? We shall see!

On a side note: the end of our strength biased programming experiment will conclude on Tuesday next week when we do "Time Trials v2.0" again. Looking forward to see how the experiment pans out.

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No shit...this website is for real!

SLEEP ROCKS!

Lights Out is one of the books recommended by Robb Wolf on his blog. My wife just finished reading it. Nancy reads TONS of books about health and nutrition. She says Lights Out is the best one she has read to date. I am looking forward to reading it next week when I am on vacation.

Here is one of the editorial reviews from amazon.com:

The light bulb put us out of sync with nature. Way back when, people spent the summer sleeping less and eating heavily in preparation for winter because light triggers the hunger for carbohydrates. Now, with light available 24 hours a day, we gulp down food all year long. So, Wiley and Formby assert, it is light, not what we eat or whether we exercise, that causes obesity--and diabetes, heart disease, and cancer. Indeed, eating bacon, ham, butter, and eggs for breakfast doesn't impair health, and exercise can make you fat. If we considered our waking periods as equivalent to the long days of summer and the short ones of winter, we would avoid those health problems. Wiley and Formby offer three steps for improvement, but they aren't optimistic, because the light-driven speed and intensity of contemporary life may be too much to overcome. Still, try, first, plugging the leaks in your psyche; then, because you will have lost weight, resisting carbohydrates; and, finally, swallowing a few pills and helpful foods.

Happy reading!!!

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The Nutritionize! seminar is still on for this Saturday at 10:30am. Cost is $40. There are four signed up right now. Looking to get at least six more of you signed up! This will be a well spent hour I am sure! You can pay when you arrive.

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WOD   8/26/2009

Complete 10 rounds for time of:

• 3 deadlifts (M:315#/W:225#)
• 5 clapping push-ups
• 7 GHD sit-ups

Coach's Corner: The rep numbers are small. Don't be afraid to push it on the deadlift weight. The push-up is only five reps. Just explode from the bottom and you can do the clap easy. You can substitute knees to elbows if the GHD is occupied.

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AN AMAZING WEEKEND!

I have to apologize to Carl Borg and Marc Homan from CrossFit Endurance for not getting this post up last night. They came to One World this last weekend and provided two days of AWESOME education via the CrossFit Running & Endurance Sports Training Certification. Besides teaching us tons of drills to perfect our running technique (and ultimately perform better in all workouts with running involved), the weekend was full of great information. We learned new stretches, got great tips on physical recovery, learned which shoes we should wear, discussed how to implement CrossFit Endurance with CrossFit, had a great discussion about nutrition, and so much more!

This specialty certification was simply FANTASTIC! I was so impressed by the content and Carl and Marc's delivery. Ask any of the One World athletes who attended, it was a great two days. I hope to get CrossFit Endurance back to One World in the future. If any of you out there in the CrossFit community have the opportunity to attend the CrossFit Running & Endurance Sports Training Certification, you definitely should do it!!!!

A shout out to Lancaster, Patrick, Doug, Chong, John, and Jenn who now are all CrossFit Running & Endurance Sports Training Certified! 

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Are DC shoes the best best ever shoe for a CrossFit athlete? I have heard B-Mac of CrossFit Endurance mention them in the past. At the certification this last weekend, Carl endorsed DC as a favorable shoe. What's to like about them? A nice flat and stable sole. Great for weightlifting, jumping, rowing, and running those short distances we love so much in our CrossFit workouts (up to 800m). All those other crosstrainers and running shoes on the market let us CrossFitters down during workouts because all the cushioning in the heels gives us an unsteady base. Another plus about DC shoes is they are durable as hell. These are skateboarder shoes. They are meant to take a lickin' and keep on tickin'. Best part about DC shoes????? You can get a cool pair of DC kicks that will last you forever for about $30. At that price, you can buy a pair to match any outfit you could ever wear while working out....

This photo is a picture of my first DC shoe. I wore my new DC kicks during my workout today. They lived up to their billing! A nice flat sole that felt super stable while I was performing one armed kettlebell snatches, and a comfortable shoe to wear during short 100 yard sprints. I like this shoe!     

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A special event invite from James Locke that all of you should consider...

One World Family,

I wanted to let you know about an event that I am helping out with on Wednesday Aug 26th at Ruby Skye in San Francisco. One of my very good friends Tareq Azim is finally launching "Hope Of Mother", his foundation that is working to help rebuild war torn regions around the world. "HOM" is starting it's efforts in Afghanistan, where Tareq's family is from. "HOM" has already built medical clinics, schools, and facilities that help orphans of war and terrorism. Tareq, who is a professional boxer and MMA fighter is seen as one of the best MMA trainers in the country. He trains Jake Shields, Gilbert Melendez, and many other fighters out of Fairtex in San Francisco. Tareq's passion is teaching the power of hope through sports. In 2006 he won the Arthur Ashe Award for Courage at the ESPY's for his work with the Afghani Women's Soccer Team, and also in 2006, he started the Afghani Women's Boxing Federation which has become a symbol of empowerment for women in the country. The "Hope Of Mother" launch is Wednesday the 26th at 8PM at Ruby Skye. 100% of the proceeds from the event go to feeding families in Afghanistan. Tickets are $100.00, and each ticket sold buys a month of flour, rice, cooking oil, and bottled water for an entire family. This is truly a GREAT organization that I am blessed to be a part of. People like Tareq change the world. Tareq and Jake (Shields) have told me that they will come down to One World ANYTIME to give a demo to the BJJ or Krav classes. They are the epitome of classy athletes and people.

In attendance at the event will be Rener & Ryron Gracie, Jake Shields, Gilbert Melendez, Luke Stewart, James Locke (haha) and many more athletes and political dignitaries. Music by Zion I , and awesome raffle prizes and silent auction items (Much of which has been donated by the Gracie Family)

For more info on the event check out www.hopeofmother.org

or call me at 510.673.6377

~James Locke

Calling out to you all..... One World stand up!

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WOD   8/25/2009

"Death By Ten Meters"

Mark off ten meters (33'). Put a marker at each end. Set a one minute running clock. During the first minute, run one ten meter run. During second minute, run two ten meter runs. During third, do three runs. Continue until you can no longer finish the prescrbied amount of runs in any minute.

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THE PRE-EVENT MEAL

Plate of ribs from Famous Dave's the night before the Affiliate Cup at the 2009 CrossFit Games. I ate all the ribs, the green beans and half the cornbread muffin. No alcohol leading up to the Games, so water washed it all down. Lots of fat and protein! I know there is sugar in the bbq sauce, but you can't go to a bbq joint and not eat bbq sauce. Sometimes you have to be a little bad to feel good!

I like to pack on a good meal the night before an event because I've never been a big fan of eating before any type of competition. From my wrestling days, through my fighting days, and now when I compete in CrossFit events, I am always just too antsy to eat. I know it definitely blunts my performance. What kind of pre-competition nutrition do you follow? Got a certain concoction you mix up before you hit it hard? Is there a meal that you always eat on game day? Share with us!!!

On a side note: A big CONGRATS to my wife, Nancy. A little over six weeks ago, Nancy cut all gluten and dairy from her diet. She follows no portion control whatsoever. Nancy eats when she is hungry, and she eats until she is full. She hasn't been CrossFitting, but she has been walking with a girlfriend and the dog for two hours twice a week. In six weeks, Nancy has lost 13 lbs., and she looks and feels great! Looking for a nutrition plan that might work for you? Give gluten and dairy free a shot! Best part about it? You eat real food!

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WOD   8/24/2009

Complete seven rounds for time of:

• Run 200m
• 7 deadlifts
• 7 hang power cleans
• 7 overhead lifts

Coach's Corner: The weight for this workout is 135# for men and 95# for women. an "overhead lift"  simply means get the bar from the shoulder to a full lockout anyway you want (press/push press/push jerk/split jerk). This workout should be FAST! run hard and hit those reps quick.

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OUR EXTENDED ONE WORLD FAMILY GROWS....

Freddy,

I just wanted to take a second, out of my now extremely busy day, and say thanks to you and everyone like you who continue to give great WODs! I am a SWAT Operator from Westminster PD in Colorado, and CrossFit has changed my life. It also gives me great confidence to know that every night when I go to work I will be coming home to my new first born son (born on Sunday the 16th). I know this mostly due to the fact that I am physically fit for anything that comes my way. Here are a few pics with him and I in the hospital and I can tell you now, he already does air squats and attempts to "box jump" out of my arms at only 6 days old. He obviously will take after his dad and all the other people that have had their lives changed from CrossFit. I will send a pic when he does his first burpee! Take care and be safe!

Mike Boespflug

Mike, from all of your family at One World, CONGRATS! Stay safe brother!

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REST DAY   8/23/2009

Since One World is closed on Sunday, lay on your couch and be a bum. REST!!!! It is so awesome.

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I am posting this video, but if you are offended by foul language PLEASE DON'T WATCH IT. It is an awesome animated rant about drug abuse. I had to watch it twice to understand everything that was said, but it was totally worth it and hilarious!

THIS IS FOR LADIES ONLY!

Many of you One World ladies have not met Bel. Bel is Doug's better half. She runs her own pole fitness studio in Pleasanton, CA known as Twirly Girl. Bel is an amazing athlete and a great pole fitness instructor. Want to learn how to twirl around a pole and improve both your fitness and your sexuality? Call Bel at 510.828.3447 to join in on the fun.

So what exactly is pole fitness? Pole fitness = Extremely sexy gymnastic movements!
 
The first One Worlder to go Twirly Girl:

Silvia Haro (girl on the left of the pole with arms above head).


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The gym is closed this weekend....

WOD   8/22/2009

Run 5k for time

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AND THE WINNER IS.....

We use three types of barbell clamps at One World. From top to bottom: the muscle clamp, the lockjaw clamp, and the spring collar clamp. The muscle clamp and lockjaw clamp are easy to use, but they don't grip the bar very well during high reps of movements where the weight is dropped to the floor. Also, they are plastic and tend to occasionally get crushed by giant rubber bumper plates. They do work great for movements like a squat or bench press. I should also add that the muscle clamp and the lockjaw clamp are very expensive!

My favorite is the good ole spring collar clamp. Dig around in the clamp box for the ones with the shorter handles. They grip the bar very well. I know some of you don't like to use them because you have a problem squeezing them enough to get them on the bar, but think of it as strengthening your grip! Surprisingly enough, even a set of spring collars can cost upwards of $10. What's your favorite, or do you know of another clamp that works well? Post thoughts to comments.

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Registration is now available for the CrossFit Gymnastic Certification being held at CrossFit One World on October 17 & 18. Click here to read more about the certification and get to the registration page.

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Closed this weekend for the CrossFit Running and Endurance Certification!

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WOD   8/21/2009

Perform the following twice:

• One minute max rep air squat, then rest one minute
• One minute max rep push-up, then rest one minute
• One minute max squat jump, then rest one minute
• One minute max burpees, then rest one minute

Your score is total reps.

Upon completion, rest 10-15 minutes then back squat your body weight 20 times (not for time).

Coach's Corner: A squat jump means do an air squat, but perform a jump from the bottom of the squat (6" jump is ideal). Regarding the back squat: load the bar up with bodyweight and get 20 reps done. Ideally, doing the 20 reps straight through is what you are shooting for. It is not for time, so if you have to re-rack the weight or share a bar with someone, just get it done without too much rest. Coaches: Keep your warm-ups short. This workout is really like a warm-up for the squats.

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GOING FIVE-OH ON YOUR ASS!

So it has come to this.... I am forced to go "cop" on the gym. I just left the gym. Zvi said I should do this post before I get buzzed or it could get real ugly......

COP BEATDOWN #1 (A SLIGHT THRASHING WITH MY HANDS):
Starting on Monday, 8/24/2009, being tardy for your training session will no longer be accepted. The sessions are filled with too many people who manage not to be late to let those of you who think it is okay to be late just wander on in whenever you want. It is disrespectful to your fellow athletes, and it it disrespectful to your coach. I WILL NO LONGER LET ANY ATHLETE INTO ONE OF MY SESSIONS WHO IS NOT READY TO GO AT THE START OF THE SESSION TIME. This means you 6:30am folks too! Don't bother showing up. If you are gonna be late, then just sleep in... You all know I am a fun-loving guy, but tardiness absolutely drives me bonkers. We opened One World the day after Thanksgiving in 2005. To this day, I have never been late for a session that I have coached. I will be a total dick about this one, so don't bother calling me to ask me if it is okay if you are late, or walk up to me and ask if it is okay for you to jump into a session that has already started. I hope the other coaches enforce this rule with their sessions too. BTW- Being on time means scanning your card, getting into your workout attire, sayin your hellos, and being ready to go when the coach yells out session start time. Some of the sessions have outgrown the ability to do the workout as it is posted daily on this site. Adjustments have to be made on the fly by the coach. If people are wandering in for up to 10-15 minutes after the session starts, it really fucks the coach up. I hope you all understand where I am coming from on this one. It will take a bit of adjusting to get used to this policy, but in the long run, it will make One World a better gym.

COP BEATDOWN #2 (MULTIPLE TASER SHOTS)
I understand the WOD DRUNK. Me and Joe D. were talking about it one day. You finish your workout and you are jacked! Your eyes are spinning in your sockets. You are stumbling. Sometimes people are puking or getting into their cars and puking down the street. I am surprised someone hasn't forgotten one of their kids at the gym after a gnarly workout session. The WOD DRUNK is real, but it is no excuse for what I saw this morning. I went to the gym this morning at 5:15 am to train. I was appalled at what I found. There was equipment everywhere! Plyo boxes were scattered all over place. There were bumper plates lying on top of dumbbells. There were rowers out on the floor. There was a pile of chalk on the floor not ten feet from the vacuum cleaner. I gathered four clipboards with scratch paper on them that had people's scores or rounds from workouts. I found stopwatches in places whxs    ere they were likely to be lost or stepped on. I picked up 19 water bottles. Yes...I said NINE-FUCKING-TEEN! I also picked up three pair of shoes, two pair of flip-flops, a pair of shorts, several t-shirts, a belt, and four socks within five feet of each other. Notice I said four socks and not four pair of socks. That was four individual socks. WTF?!?! In the last few years, I have collected enough athletic clothing to outfit the U.S. Olympic Team.

So here is the story. The last coach of the day will make sure that everything is where it should be. I am now at the gym four days a week before anyone else gets there. I will gather all articles of clothing and place them next to the dumpster outside. THERE IS NO LOST OR FOUND! If you liked that sweatshirt, your gi, or that pair of flip-flops, then you better remember to take them home or get to the gym before the homeless guys get to our dumpster. Any gear I find lying about will be dealt with between me and the coaches. Also, any items of value (watches, jewelry, wallets, purses, kids) will be left at the front desk.

Gym tidiness is essential not only to having a good looking box, but for health purposes too. If you rip, scrape, or bleed during a workout, hit up your coach for something to clean up your DNA. I would recommend that all of you buy some long socks and keep them in your car for those days we do lots of deadlifts, Olympic lifts, or rope climbs. I promise I will not make fun of your socks if they don't match the rest of your attire.. (Okay, fashion police is definitely not "tough cop" at all...)

On a side note, One World is looking to hire a janitorial service that will clean the bathrooms four days a week. If you know of any such services hit me up at my email address located at the top right corner of the website.

COP BEATDOWN #3 (LETHAL FORCE!!!)
BEER!!!!! I have always said that my beer is your beer. Not a lot of CrossFit gyms have a beer fridge on the training floor. No matter what the time of day, I love to drink a cold one immediately following (or sometimes during...haha) a workout. (For the record, I don't drink beer before I work the cop job.) In the last few weekends, I have taken two out of town trips. The beer fridge was full of beer that I bought when I left. Beer is magical! It makes everything feel right after a workout. So.....Imagine my dismay when I return to One World, do a workout, and then mosey on over to the fridge to grab a cold one from AN EMPTY FUCKING FRIDGE!!!! Yesterday, I bought a 12 pack and drank one beer. Today, there where two beers left. Someone is not ponying up their share. I am not asking all of you to go buy a 12 pack tomorrow and bring it into the gym. I am asking that you remember how many you suck down over a week or two and occasionally contribute to the the cause! Beer rocks!

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WOD   8/20/2009

Complete 30 reps for time of:

• Squat clean and jerk (M:155#/W:100#)

Coach's Corner: This is a full squat clean. If you do not catch in a full squat, you must get down into one before you put the weight overhead. You may do a thruster or any overhead movement for the jerk to count. Good times!!!

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USCG

On 8/18/2009, Will, Chong, and I did  CrossFit Seminar with members of the U.S. Coast Guard at Station Golden Gate located in Sausalito. We ran 20 guys through the event. They got the abridged versions of What is CrossFit? and What is Fitness? from Chong and I also lectured a bit on programming. We ran them through all nine functional movements and put them through a little grinder of a workout known as Bottom to Bottom Tabata Squats. A good time was evidently had by all:

Freddy, Chong & Will,
   
    I can't say enough how cool it was of you guys to take some time out of your busy schedules and come up to our Station to provide some QUALITY training. You should feel good in the fact that you guys prevented a lot of new personnel from becoming "Light Duty"(injured) due to improper form.  I know it definitely opened up a lot of eyes for our personnel at the Station new to our CrossFit Program.  As well as re-motivated us who have been doing it here for awhile and THOUGHT we were doing all the movements correctly.  I for one will be coming down for one of those free Sunday sessions and get the full experience.  I know you guys had to jet off after the training but any time you're in the area again, we owe you guys a ride out on our boats and we'll be sure to show you some underway workouts that hurt just as bad.  Thanks again from the whole Station.

BM2 Tony Leingang
USCG MLB Station Golden Gate

A big thank you back at you Tony for inviting us. We all had a great time. We love coaching!!

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Mark you calendars... We will be closed this weekend for the CrossFit Running and Endurance Certification. It says sold out on crossfit.com, but you can still register if you are interested. Let me know and I will tell you how.

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Super trainer and super athlete Dutch Lowy will be presenting his Performance Development Seminar at Catalyst Athletics on August 30th from 9-5. This is a great seminar if you are a trainer and want to be a better coach, or you are an athlete and want to be a better performer. Click HERE to get to the registration link.

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REST DAY~~~~SKILLS DAY   8/19/2009

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

Practice a pistol (one-legged squat).

Coach's Corner: Having a problem getting a perfect pistol? Try standing on a box and letting your leg fall below the "L" position like in this video:

VIRGINIA BEACH

This is the post I was working on last night, but I just ran out of gas....

Spent a great weekend in Virginia Beach at Tony Blauer's S.P.E.A.R. System & PDR Summer Training Camp. Close to 200 people attended the camp. CrossFit founder Greg Glassman was the opening speaker on Friday night. CrossFit's foundation is in functional movement. S.P.E.A.R. and PDR are functional self defense. The weekend was amazing. A few highlights:

The group listening to Tony Blauer lecture. Tony's philosophy is genius. The man is an amazing practitioner of self-defense and an awesome speaker.

Getting ready to run the whole group through a CrossFit workout. This group made our free Sunday session workout group seem itty bitty.

 

Thrusters and burpees....oh my... The workout was in a ten minute time period do a 400m run (once) and then as many rounds as possible of 7 thrusters/7 burpees. Good times!

Got some great pictures of/with CrossFit folks that I look up to. Check it out!

I was so excited to finally meet Jeannie from Jeannie's Beach CrossFit in Virginia Beach. The girl is rock solid. What an amazing athlete and she was soooooo cool!

From left to right: Alison Bishop and Brendan Gilliam of CrossFit Obsession (located in the Blauer Tactical Training Facility) and Brian Mackenzie of CrossFit Endurance. I got to assist Brendan and Allison when we ran everyone through the workout. Brian gave a great presentation on running to end the day on Saturday.

Me with Kyle Maynard and Ben Davis of No Excuses Athletics. Check out their website. Kyle gave a memorable inspirational speech on Sunday. I had so much fun hanging with these guys and working out with them. 

Tony Blauer working with Connor Martin of Brand X Martial Arts fame. Connor is eighteen years old. He is such a stud! He had the most rounds completed for the workout. I can't believe this kid's athleticism. He is an accomplished martial artist too...

I topped off the weekend by doing a workout with Tony in his garage gym (aka CrossFit Blauer) before I left. We did five rounds of 400m run/500m row. When we were done we jumped in the pool. I can't tell you how fantastic it feels to jump in a pool after an ass kicking workout. We will have to put a pool in at One World..... (I wish!!!) I want to give a big THANK YOU to Tony and his wife, Jess, not just for inviting me out to Virginia Beach, but for really taking good care of me this weekend. I feel privileged to call them friends and I can't wait to go visit again.  

I hope some of you consider attending the summer camp next year. It was an awesome learning experience and a ton of fun. Plus, Virginia Beach is an awesome place to hang out.

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Mark you calendars... We will be closed this weekend for the CrossFit Running and Endurance Certification. It says sold out on crossfit.com, but you can still register if you are interested. Let me know and I will tell you how.

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Super trainer and super athlete Dutch Lowy will be presenting his Performance Development Seminar at Catalyst Athletics on August 30th from 9-5. This is a great seminar if you are a trainer and want to be a better coach, or you are an athlete and want to be a better performer. Click HERE to get to the registration link.

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WOD   8/18/2009

Complete 15/12/9 reps for time of:

• Overhead squats (M:155#/W:115#)
• Burpees

Coach's Corner: Yikes! That's heavy!!! Be smart. I want you to go heavier than your comfort zone, but I want you to also remember the important points of performance of the overhead squat so you don't wreck yourself. Maintain lumbar curve, keep the weight in the heels, track the knees over the feet, get the crease of the hips below the knee, and maintain active shoulders throughout the entire lift. I know that if I don't totally stay focused, I struggle with maintaining active shoulders and keeping the knees tracking over the feet when I get outside my comfort zone. FOCUS!!!!

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Another big thank you to David Re who works out at CrossFit Central. David drove me around this weekend and was just a cool guy to hang out with. David is a competition shooter. Visit David's website: drperformanceshooting.com. Check out this video of David in action. I love watching this stuff. Awesome!

BETTER POST COMING SOON!

It's been a looong weekend. This post is going to be pretty uneventful. Life should be back to normal come Monday night.

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WOD   8/17/2009

Complete 100 pull-ups for time.

Coach's Corner: I want 100 good pull-ups or good jumping pull-ups. If you barely get a rep, don't try another. Drop off the bar and regain your mind.

NAME THAT ONE WORLDER......

Name the One Worlder wearing the old school version of the SKINS compression socks.

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The free Sunday session is a go this weekend at 10:00 am. Chong will be running the show. Bring your family and friends for a taste of the fun. Bring sunblock and water....AND DON'T BE LATE!!!

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We will post the free Sunday workout to comments after the session. If you want to continue to follow the one month experiment of the One World strength biased programming, show up at 9am for Jason's Oly lifting session.

WOD   8/16/2009

Press   3/2/2/2/1/1/1

Coach's Corner: Plant those heels in the ground under your hips..... Elbows slightly in front of the load..... Take a big breath....... No leg bend, but you can sway the hips slightly...... Press the heavy ass weight over your head!!! (To full lockout of course!)

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I'll have some very cool pics from Virginia Beach posted up tomorrow.

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THE KINDNESS OF A STRANGER

There are still good people in the world! I left for Tony Blauer's PDR Summer Camp in Virginia Beach on Thursday with a layover in Cincinnati. At some point while I was sitting at the gate waiting to board my plane for Norfolk, I dropped my wallet. Imagine the feeling of landing all the way across the country with no money, no credit card, and no identification. Luckily, the moment I landed and turned on my phone, I got a text message from one of the dispatchers at work. Someone turned my wallet in to the airport police in Cincinnati. All my money and credit cards were still in the wallet! The officer found my police ID and called Union City. So that was good news. Better news, I call the hotel and they agree to let me check in without an ID or credit card. Bad news... I'm stuck at the airport with no way to get to the hotel. As I'm standing in baggage claim wondering what the hell I am going to do, David Re from CrossFit Central walks right up to me and says hi. I met David at dinner the night before the CrossFit Games. Can you imagine the dumb luck? He is out for Tony Blauer's PDR Summer Camp too, and even crazier, he is staying at the same hotel as me. So I get to the hotel and the story gets better. A group of US Marshalls are in the bar at the hotel drinking. They are also in town for the PDR Summer Camp. One of them recognizes me and the next thing I know I am hanging out with these guys at Gordon Biersch drinking beers. My wallet arrives Saturday afternoon. I am going to buy all these guys a boatload of drinks on Saturday night.

And the kindness of strangers continues.....

Got up this morning and David and I went to CrossFit Odyssey located here in Virginia Beach. Big thank you to owner and head trainer Sara who let me and David get in a workout. Big kudos to Sara who is the mother of two and is running her box and household while her husband is away (military). And checkout the picture, she's ripped, so you know she's getting in her workout time too. It would be easy to not put in a huge effort under those circumstances, but Sara is building something special in Virginia Beach. In a year's time CrossFit Odyssey has grown to 75 members strong and likley going to expand soon in a neighboring space. It was a pleasure to meet and hangout with Sara and some of the Odyssey athletes.

Me and Sara:


Sara and a few of her morning crew:


So, there are still good people in the world and there are definitely all good people in the CrossFit community. I am so happy to be a part of the CrossFit family!

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Super trainer and super athlete Dutch Lowy will be presenting his Performance Development Seminar at Catalyst Athletics on August 30th from 9-5. This is a great seminar if you are a trainer and want to be a better coach, or you are an athlete and want to be a better performer. Click HERE to get to the registration link.

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REST DAY~~~~SKILLS DAY   8/15/2009

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

Run a nice easy 5k.... go swim some laps at an easy pace....go for a bike ride.

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ONE WORLD T-SHIRT OUT AND ABOUT.....CRUISING THE ATLANTIC!!!!

Freddy,
 
     My name is Drew Smith a follower of your website from Westminster Colorado.  I am a Police/SWAT Officer with the Westminster Police Department where CrossFit is taking over the department by storm. 
     I am a person who was hesitant in changing from the tradition lifting (body building/strength) exercise. My athletic background consists of Division I college football and track (sprinter). Now, I have taken a love to the CrossFit mentality.
     I recently got married and before my honeymoon I purchased a shirt from your site.  Attached is a picture of the shirt on the cruise ship looking over the Atlantic ocean.   I received several strange looks and was asked strange questions regarding the shirt while wearing it throughout the cruise.  Also received several inquires during some of the workouts I performed on the ship.
 
Stay fit and god bless,
Drew Smith
Westminster Colorado Police/SWAT Officer

Congrats on your wedding Drew. Thanks for sharing your CrossFit story with us. And thanks for representing One World!

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The new "Train To Not Suck At Life" CrossFit One World t-shirts are now available in white, green, and black at both the gym and in the online store. Click on the Online Store on the right sidebar to check out pics of the new shirts. DNA Merchandising is working on some CrossFit One World shorts so they should be coming soon. Also, I will be adding sweatshirts to the line-up (pull-overs and zip-ups) come the end of summer. Stay tuned!

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WOD   8/14/2009

Complete seven rounds for time of:

• 3 push jerks (M:155#/W:105#)
• 6 chest to bar pull-ups
• 9 push-ups

Coach's Corner: The weight will start from the floor, so remember that you will have to clean it at least once every round. Ideally, once you get it up just bust out those three lifts! Good technique makes the push jerk a very efficient lift. Use your hips and stay on your heels as you begin the lift. Get up on the balls of your feet while try to drive out of the dip and you will blunt the power of the hips.

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The push-up is in today's workout. It's one of the most cheated movements in all of CrossFit (along with pull-ups and squats). I've been noticing some poor form on the push-ups lately. Just a few reminders on push-up standards at our box..... (I really need to hire someone to do these videos. I suck.)

Crossfit One World Push-ups from crossfitoneworld on Vimeo.

BEERS ALWAYS DO THE TALKING....

Hey Freddy,
 
Casey Moyer from CrossFit Refinery here.  We finally opened doors last Monday (8/3).  I was at the CrossFit Level I Trainer Certification with you in Las Vegas last April and chatted a little with you at the CrossFit Games.  You said to send some pics and the link once we were open and you’d throw them up on the One World site. Maybe it was just the beers doing the talking.....
 
www.crossfitrefinery.com
 
Hope all is well and life is good!
 
Cheers!

Casey, the box looks awesome! Keep us posted on your future successes. One World looks forward to competing against CrossFit Refinery at the 2010 CrossFit Games!

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Just want to remind all of you who have participated in one of Angela Lim's Olympic weightlifting clinics that she will be hosting an open training session this Saturday from 10:30a to 12:30p. Cost is $20.

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WOD   8/13/2009

Run 400m for time four times. Rest two minutes between efforts.

Coach's Corner: GO BUY A WATCH THAT HAS A STOPWATCH FEATURE AND LEARN HOW TO USE IT!!!!  If you are a serious CrossFitter, you should be wearing a watch when you come into the gym. Even if you hate wearing a watch, just put one on when you are working out. Keep it on the dashboard of your car. You can buy a cheap ass watch at any local drug store that will work perfectly. Never depend on a coach to manage your time. You never know when he/she is going to screw up :-)

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When you embrace CrossFit, you gain a huge appreciation for people that display phenomenal athletic ability in their specialty. This video left my jaw hanging somewhere around my knees. Truly amazing. Big thanks to Luke at CrossFit Iowa for sending me the vid.

THE GREATEST WEBSITE EVER....

Robb Wolf... owner of CrossFit NorCal, CrossFit's nutrition guru (he runs the CrossFit Nutrition Certification), and the author of my new favorite blog: robbwolf.com. The site rocks and is full of GOOD information that you need to know about nutrition, performance, and your health. Bookmark it and check it everyday!

So who is Robb Wolf? Here is his bio that I copied from the CrossFit NorCal site:

Robb Wolf posesses a unique perspective of both scientist and athlete as a personal trainer at NorCal Strength & Conditioning.

Some of Robb’s athletic achievements include winning the Natural Athletes Strength Association California State Power Lifting Championship at the age of 19 and a 6-0 amateur kickboxing record. Robb is an NSCA Certified Strength and Conditioning Specialist. In addition, he is a USAW Olympic Weightlifting coach, and a certified CrossFit Coach, the highest level of CrossFit training certification, possessed only by a handful of strength & conditioning coaches throughout the world.

Robb received his scientific training at California State University Chico where he earned a BS in Biochemistry. From here Robb worked as a research biochemist for 5 years, and includes in his CV lipid metabolism research at the Fred Hutchinson Cancer Research Center as well as Paleolithic Diet research with Prof. Loren Cordain of Colorado State University and author of the book The Paleo Diet. Robb is also a review editor for the Journal of Nutrition and Metabolism.

Additionally, Robb is co-publisher and editor-in-chief of The Performance Menu. 

Robb is legit folks, and just an all around totally cool dude too. Go check out the site....

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WOD   8/12/2009

Complete 21/15/9 reps for time of:

• Deadlift (M:225#/W:185#)
  
• Kettlebell swing (M:70#/W:54#)

So here is the dilemna... There is only one 70# KB at One World. If you are capable of swinging the 70# KB 21 times without stopping, you may use the 70# KB in your workout. Otherwise, use a 54# KB. If more than one of you ends up attempting this as prescribed, you are going to have to share the 70# KB.

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If you have 72 minutes to spare, you should watch this video. Gary Taubes, author of Good Calories, Bad Calories, giving a lecture called Big Fat Lies. Totally worth the watch.

ONE WORLD T-SHIRT OUT AND ABOUT.....ATHENS!!!!

Jason Khalipa, owner of CrossFit Santa Clara...fifth place finish at the 2009 CrossFit Games....first place finish at the 2008 CrossFit Games....and still in the opinion of many CrossFitters, one of the fittest men on the planet. Jason was recently sporting his CrossFit One World t-shirt in Athens, Greece, during his honeymooon. Jason got married one week after the CrossFit Games. Congrats from all of us at One World.

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This is our first "official" installment of One World T-Shirt Out And About... Send me your pics. (I got a cool one on a cruise ship coming up later this week.) Need a CrossFit One World t-shirt? Visit the online store link on the right sidebar. The "Train To Not Suck At Life" shirts should be available in the online store later this week.

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A quick rant:

How To Avoid Tearing Your Hands

Many of you have experienced hand tears during high rep pull-up workouts. Keep in mind that we are doing a lot of heavy Olympic lifting over the next few weeks. The Olympic lifts can tear your hands up pretty good also. Some tips on avoiding the tears (and the tears)....

1) Take care of your calluses! There are a ton of easy ways to do this. Buy a callous shaver (local drug store) or a cuticle cutter, or just hit them with a pumice stone on a daily basis. In the shower when your hands are soft is the best time to use the pumice stone. Want to grind those calluses down quickly? Use a Dremel tool with a high grit sandpaper bit or a grind stone bit. I know it sounds crazy, but it works friggin' great! Don't forget to hit ALL the rough spots on your hands, not just the calluses you get on your palms at the base of your fingers. You may get calluses and rough skin build up on the fingers. You will tear there also, so tend to your entire hand.

2) After you  smooth out your calluses, use some Cornhusker's Lotion on you hands. The stuff works miracles in keeping your hands soft. Of course, if you are using your rough hands as an excuse to get out of giving your significant other a massage becuase you are tired, then pay no attention to any of this information.

3) Avoid excess chalk. If you are doing kipping pull-ups, understand that your hands have to rotate a bit around the bar. If your hands don't slide around the bar, all that pulling puts the load on the palm at the base of the fingers. If you have any kind of calluos, you are going to tear. You need to slide around the bar. More chalk does not make your grip better. Strengthening your grip makes your grip better! The purpose of chalk is to dry your hands. Pat a shitload of chalk on your hands in the bucket, but before you grab the bar, try to pat as much off as you can. I like to clap and rub my hands together until I don't see any more chalk. By the way, pat your hands off in the bucket. Don't be a chalk slob!

4) Avoid a huge kip. As you get stronger, work on not using such a sweeping kipping motion. The more you are kipping, the more your hands want to slide around the bar. Practice dead hang pull-ups when pull-ups come up in the warm-up. This will increase your pull-up strength and help you refine your kipping movement.

So many people ask, "Why don't you just wear gloves?" The reason is simple and it has nothing to do with being "tough." Gloves work great in a conventional gym. Gloves protect the palms by putting a thick pad between the palm and whatever you are gripping. Most CrossFit athletes quickly discover that maintaining a good grip during high rep workouts gets very hard when you are sporting a thick pad on your palm. On the other hand, if the gloves don't effect your grip, I would say go for it!

I rarely tear even without taking great care of my hands. For me, I avoid chalk when I am doing pull-ups. Lately, I've been doing a lot of heavier barbell and Olympic lifts for reps, so I have made an effort to take better care of my hands. You can CrossFit and still have normal looking hands if you put a little effort into hand care.

Hope this helps! Got any suggestions or additional thoughts? Post to comments. 

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REST DAY~~~~SKILLS DAY   8/11/2009

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

REST! We are going heavier than normal lately. If you have been hitting it hard, you should be feeling like "a bag of smashed assholes." I really have no idea what that means, but some tweaker on a traffic stop used that saying to describe another officer on the scene whose uniform was looking sloppy. She was ex-military, so if any military guys have heard that saying before, let me know.

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Coming to One World soon (I ordered 15 of them)!!! The latest greatest piece of exercise equipment for you ladies fearful of getting "too big."

WEEKEND FUN

Saturday....


Sunday....

Weekends at One World are a total blast!

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WOD   8/10/2009

"Lizzie"

Complete 12/9/6/3 reps for time of:

• Power cleans (M:185#/W:115#)
• Ring dips

Workout from CrossFit Football

Coach's Corner: A twisted version of "Elizabeth." Yes folks, 185# is the new 135#.... Once again, I am not expecting a lot of people to perform this workout as prescribed, but I am asking that you push yourself past your comfort zone! Safety is of the essence, but you are trying to bust this workout out in well under ten minutes. Chong and I are not particularly strong athletes, but we both managed to finish in under eight minutes as perscribed. Go for it!

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RUNNING LIKE THERE IS NO TOMORROW

Jenn, Rita, and Alex coming in a tight race during the 400m timed run portion of "Time Trials v2.0" Great job ladies!

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The free Sunday session is back this weekend. Bring your family and friends! And DON'T BE LATE! The session starts at 10am.

WOD   8/9/2009

We will post the free Sunday session workout after the class. If you want to come to Jason's 9am Oly lifting class or hang out after the free session, you can continue with the strength programming....

Snatch   1/1/1/1/1/1/1

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MAN DOWN!

Stan after a particularly heinous workout. I think you all know the feeling......

GOING.....


GOING..........


GONE!!!!!

Sometimes the floor is just the best place to be.

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So the first three day cycle of Jason Kinser's strength biased programming eased you all into the next 20 days or so. We start getting down and dirty now.....

WOD   8/8/2009

Warm-up: Run 200m. Three rounds of run 200m/10 ring dips/10 Abmat sit-ups. No dicking around through the warm-up!!Your coach doesn't need you to do it for time, but push yourself to a nice little heart pumping slightly sweating pace. Get through the warm-up quick so you can spend a majority of the pre-workout time dedicated to getting coached in the power clean movement and getting up to the weight you will use for the workout. 

Complete seven rounds for time of:

• 3 handstand push-ups
• 5 power cleans (M:185#/W:135#)
  
• 7 chest to bar pull-ups

Workout pillaged from CrossFit Football

Coach's Corner: So right about now, a bunch of you are saying, "There is no way I can do this workout as prescribed (rx'd). How is this strength training?????" How do you turn a "strength biased workout" into strength training if you are not rx'ing the loads or tasks?

Check it out! If I had posted this as 5 rounds of 5 HSPU/10 power cleans at a much lower weight/15 pull-ups, none of you would bat an eye. You might contemplate not coming to the gym that day, but for the most part, you would all show up and try to kick the workout's ass. For strength biased programming, I need you to push yourself past your comfort zone! What does that mean? The workout for today calls for only 3 reps of HSPU. Do you always put your knees on the box when you sub? Maybe today is the day you put your toes on the box and work a bit harder. Maybe today you try the band assisted HSPU. Maybe today is the first time you hold yourself in a handstand against the wall and lower yourself down to a few Abmats piled on top of each other. The workout calls for only five power cleans. Most of you know the weight you use when you are going for ten reps or more. Human nature is to pick easy over hard. You have to pick a load that is mentally uncomfortable. It is only five reps!!! Yes, it's fucking harder, and you may think you are going to die if you lift the load five times, but as long as you are maintining relatively good technique, you will live to see another workout. Chest to bar pull-ups? Take your sub and pull it damn higher!!!! Try jumping off that box with such explosiveness that your chest actually touches the bar. For those of you doing regular pull-ups, try making physical contact between the bar and any part of your body that is below your chin. You may need to break your pull-ups up into a 4/3 or 3/3/1 or 2/2/2/1 scheme, but that is totally okay. Might your time be a bit slower? Duh.

Try to be quick in this workout, but don't sacrifice all the benfits of the programming in an attemot to get the fastest time in the gym. These strength biased workouts are meant to be short, but you can break your rep scheme up more and end up faster in the long run. Your goal is full range of motion with heavier load or longer path of travel.

To end my rant, remember that safety takes precedent over everything we do. As a coach, I want you to push yourself outside your comfort zone, but you need to listen to your body and listen to your coach! Your coach has a much better view of your body than you do. If a coach tells you the weight is too heavy, listen up!!!  Do not be ashamed if you need to lower a load.

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ONE WORLD OUT AND ABOUT....CROSSFIT SCOTTSDALE!

James Locke (far right) at CrossFit Scottsdale. On 8/6/2009, James did a workout at One World in the morning, then flew out to Scottsdale. James hooked up with Luke and Najla Kayyem, the owners of CrossFit Scottsdale, and did another workout ("The Chief"....brutal!) in the evening. The guy on the far left is James' business partner, Justin, who just started CrossFitting at Diablo Crossit. Two cool Bay Area boxes were represented in Arizona!

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Hey folks, I would really encourage you all to sign up for the Nutritionize! seminar on 8/29/2009. Here is the info about the seminar again:

"If you aren't totally happy with how you are eating, feeling, looking and are hitting CrossFit at least 3X per week, it is DEFINITELY....not probably....your diet!  You say you are eating right, but if I ask you to keep a food journal for a few days - will you freak?

While none of us are perfect, many of us are making some pretty significant nutritional mistakes that are costing us our health, fitness, lean muscles, fat lost, etc.
 
Whether you know how to eat and simply aren't or are just baffled by the best way to eat - you need to come to the Nutritionize! seminar - I GUARANTEE you will walk away with a lot more knowledge than you come in with."

-AJ Mirwani
 www.nutritionize.com

The sign-up for this seminar is on the dry erase board. I think this seminar would be benificial to ALL CrossFit One World members, or it wouldn't be on the board. Sign-up now! Cost is $40.

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REST DAY~~~~SKILLS DAY   8/7/2009

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

If you must do some sort of workout.....

Perform 21/18/15/12/9/6/3 reps of:

• Abmat sit-ups
• Hip extensions
• GHD sit-ups

Notice I did not put the words "for time." Just cruise through this. Other than your abdominal muscles being really sore, this should not hinder your workout too bad come Saturday morning.

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The homepage on my laptop is my iGoogle page. This video was featured for some reason. The video is called "The Truth About Abs." Shouldn't you have a cool looking eight-pack if you are going to knock ab myths while you are not wearing a shirt? I should do a video knocking nutrition myths while I drink a beer and show off my one-pack ab. Honestly, this video is just wierd.... Post your thoughts to comments.

QUIET MOMENT OF REFLECTION

I've seen this same moment so many times before in the past...

Chris Lai was one of almost 60 athletes that completed "Time Trials v2.0" on 8/4/2009. Every now and then, I catch an athlete staring at the results on the dry erase board literally bliss to all that is going on around. It's that "armchair quarterback" moment. You look at the results of others. You look at your own results. You look at the athletes you compete against.....athletes that you may have never met, but you look for their results the moment you step in the gym. Stare at the board for a few minutes, and you instantly start thinking about what you could have done or need to do to perform better. Keep CrossFitting folks. Keep following the workouts. You will get fitter..... I promise!

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Essential Equipment!

Boys and girls... You should all be showing up to your training sessions wearing a watch with a stopwatch feature. I have posted this fact several times in the past three years. You should be pressing the start button everytime we say, "GO!" A workout like today is a perfect reason as to why you should  have your own stopwatch. You can buy a watch with a stopwatch feature for less than $10 at your local drug store. You only have to wear it when you are at the gym!

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WOD   8/6/2009

Warm-Up: Row for 3 minutes, then perform ten push-ups and 20 squats three times.

Complete the following:

• Run 800m twice
  
• Run 400m twice
  
• Run 200m for time twice
  
• Sprint 100m for time twice
  
• Sprint 40 yards for time twice

Coach's Corner: Pay close attention to the order here. The 800m and 400m runs are not "for time." Basically, they are warm-up runs. Run each one and rest for two minutes between each effort. The 200m, 100m, and 40 yard are all for time. Post those times to comments. I wanted to avoid jumping straight into sprints since so many folks tend to suffer hammy strains when we do high rep sets of sprints.

Coaches, I have already marked 40 yards out on the street. Look for the bright neon orange paint on the street. Also, the rollameter is behind the counter next to the cash register. 100m= 328' if you want to mark a straight shot run out on the street.

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THE SEVEN FOOT STROKE

John Wysong is....

a) for some unknown reason practicing his GHD sit-ups on the rower.

b) asleep, and he thinks he is pulling the covers up because he is cold.

c) using aerodynamics for a faster 500m row time.

d) going to extreme measures to get the new high score on the Fish Game.

e) showing off how a guy over 6' tall can pull two calories on one stroke.

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A couple of events to remind everyone about....

Angela Lim Open Training Session (must have taken either the clean or the snatch clinic prior) on 8/15. 10:30a to 12:30p. $20

CrossFit Running and Endurance Certification at One World on 8/22 & 23. Click on link in "UPCOMING EVENTS" to register.

Nutrionize! seminar on 8/29 at 10:30a. Sign-up on dry erase board at the gym. Cost is $40.

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WOD   8/5/2009

You have one hour to establish your max weight attempt at five reps of back squat. This means you do five reps without dropping or reracking the bar at the highest possible weight you can. Take your time getting there. Rest at least three to five minutes between attempts. If you only get four reps, it is not your best 5RM (you will not believe how many people don't get that.....)

NOW THAT IS IMPRESSIVE!

CrossFit One World's strongest man, Eric Gohler, overhead squatting his roommate and Krav Maga badass chica, Bobbi Burns. Seriously strong! As he stood up with Bobbi overhead, he casually asked me if I wanted him to do another rep for a better photo. WOW!

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The ten aspects of fitness: Cardiovascular/Respiratory Endurance, Strength, Stamina, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.

The goal of CrossFit is to increase your work capacity across broad time and modal domains. If you keep your workouts constantly varied and you are increasing your ability to perform better at all ten aspects of fitness, you are definitely going to increase your work capacity.

Our focus topic today: Strength- The ability of a muscular unit, or combination of muscular units, to apply force.

“Strong people are harder to kill, and in general, more useful.” -Coach Rippetoe

So I ask you all the question: how strong do you need to be? The answer: strong enough so that it doesn’t blunt your ability to increase work capacity across broad time and modal domains. What does  this mean? It means you don’t want to be SO strong that your ability to perform well at the other nine aspects of fitness is blunted. A man with a 800# deadlift is likely going to be huffing and puffing walking up a few flights of stairs. I would argue that even our own strong man, Eric, suffers a little bit across all ten aspects of fitness because he is so strong. Want to look at this from a different perspective? No top ten finisher of a marathon race is going to be overhead squatting one of the other participants......

Since the start of the CrossFit Games back in 2007, there has been this huge fixation on strength. At the CrossFit Level I Trainer Certification last weekend, there were people concerned that they were never going to be able to perform workouts with the prescribed weights unless they supplemented strength training to their normal workout routine. I questioned some of these people, and it turned out that a few of them had no strength training as part of their regular programming. I have two issues with their train of thought. First off, good CrossFit programming should include heavy lifting at least once every six days. Second, getting “strong” takes YEARS of dedicated work to strength training. Ask someone like Eric (who has a 595# deadlift) how long he has been training in the strength realm. Supplementing your CrossFit workouts with strength training is absolutely a great idea and will help you get stronger, but you are not suddenly going to being doing all the workouts as prescribed in a few weeks or even months. If you have no strength training background, it takes time. Muscles just don’t miraculously start lifting huge weight because you are “strength training.” Should you decide to supplement your training with strength training, just make sure it doesn’t hinder your ability to perform your normal workout at high intensity. If you see your metabolic conditioning numbers start to drop. You may need to reconsider what you are doing. Focus on one thing, and you become a specialist. CrossFit workouts punish the specialist. Life punishes the specialist.    

Is it important to be strong? HELL YES! In the few years that I have been a CrossFit trainer, I have always noticed that the guys and gals who come into CrossFit with a lot of strength get good quicker than those with no strength training background. Eric, Anthony Rojo, J.D., Louie..... they are just a few of the strong guys who I can think of who excelled at CrossFit quickly. There is another side to this: when I started CrossFit, I was a gym rat. I could bench press 315#  8 reps for four sets. I could do a seated military press of 225# for eight reps. The other day, I tried a max effort bench press and barely got 315# for one rep. I have lost strength, but I have gained so much in the other nine aspects of fitness. I have definitely increased my work capacity across broad time and modal domains. When the gym rat guys turn off the “strong is king” switch, and embrace true CrossFit programming, they become very good quickly. The problem is that the “strong is king” mentality is very hard to overcome...

So where am I going with this? Jason Kinser provided me with a month of programming that was very strength biased (a lot of CrossFit Football workouts). His goal was to focus on everyone getting more muscle-ups and possibly helping one of our female athletes get 30 muscle-ups for time in less than 13 minutes in order to win $700. I loved the idea, but decided I wanted to use the strength biased programming to do an experiment. Instead of doing 30 muscle ups for time at the beginning of the month and again at the end of the month, I want to see how strength biased programming effects your metabolic capacity.

This is how it is going to work. The WOD for Tuesday is time “Time Trials” which will now include another exercise: 100 squats for time. At the end of Jason’s strength training program, we will do “Time Trials” again. Let’s see where focusing on strength training takes us. I am excited to see how everyone does in this experiment. None of you are gym rats....you are all now lab rats.

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WOD   8/4/2009

"Time Trials v2.0"

Complete each of the following tasks. You may complete them in any order. You may rest as long as you want between attempts, but you must finish all six tasks within one hour.

• Run 400m for time
• Row 500m for time
• 100 pull-ups for time
• 100 push-ups for time
• 100 Abmat sit-ups (unanchored) for time
• 100 squats for time

Coach's Corner: You may scale any of these tasks. The only thing I ask is that when we do this again in one month, you perform each task the same way so we get a good judgement of your performance. Make sure you finish in one hour!!! Consider how long it takes you to do any one task. If it takes you 30 minutes to do 100 pull-ups, you may want to consider doing 100 jumping pull-ups instead.
 

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ONE WORLD OUT AND ABOUT....HOLLYWOOD!

An email from Jason, who is a dedicated One World Krav Maga guy who likes to do CrossFit workouts when he gets the chance.....

Hey Freddy,

It's Sunday afternoon and I'm in Hollywood visiting my younger brother who is currently attending The Musician's Institute. I was so excited when I found out that CrossFit Hollywood was around the corner from my brother's place! I just got back to the apartment after a grueling workout. Andy Thompson, the awesome instructor (and owner I believe) led us through the Filthy Fifty. It's been about a year since I did that workout and it still sucks! The compact and well organized box was busting at the seams with CrossFitters.  Andy is going to have to expand soon I'm sure. It was so great to meet people with the same positive and encouraging attitudes I see at One World. It was amazing to be able to meet a bunch of strangers, work my ass off next to them, and feel at home in a city where I know practically no one.  It seems CrossFit is only for great people. I included a pic I took with Andy. Hope I made One World look good because I know I was representing one of the best gyms.

Jason Camara

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REST DAY~~~~SKILLS DAY   8/3/2009

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

Row 2000m for time.

Coach's Corner: Boys and girls.... when I post something on rest day to work on, you should go for it! I will definitely never tell you to row 2000m for time on a rest day and then throw a bunch of rowing into the next day's workout. I recently had someone complain that they worked on their kipping pull-up for a whole session on a rest day, and then the next day, pull-ups were in the workout. Work on the rest day suggestions. If you want to work on something else, email me, and I may or may not tell you what the workout is going to be the next day. I will absolutely tell you that maybe you should think about working on something else....

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CROSSFIT LEVEL I TRAINER CERTIFICATION

60 people from all over the world are attending the CrossFit Level I Certification at One World this weekend. What goes on at a Level One? First, you get a basic overview via lecture of the concepts of the CrossFit system. You learn why we do what we do and how/why it works. We cover the nine foundational movements of CrossFit (squat, front squat, overhead squat, press, push press, push jerk, deadlift, sumo deadlift high pull, medicine ball clean). You get awesome lectures on these movements then we break into smaller groups and work on the movements. We also break into smaller groups on Sunday and cover various other movements commonly used in CrossFit. And of course, we put the group through a couple of workouts over the course of the weekend. The workouts are scaled to everyone's ability, but we definitely encourage everyone to experience a dose of intensity.

Are you loving CrossFit? I would urge all of you to attend a Crossfit Level I Trainer Certification. Ask any One Worlder who has attended. The cert is an amazing experience.

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No free Sunday session this weekend because of the certification, but Chong has a good idea for all of you.....

WOD   7/2/2009

Hike up Mission Peak for time.

Programmed by Chong


Awesome picture of Mission Peak. Makes it look like it is a huge mountain, but it actually is only a 2K ascent with very well maintained trails that are easily accessible.

Here is the website for Mission Peak info:  http://www.exerciseforthereader.org/misspeak/

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