CrossFit One World

OPEN FOR INTERPRETATION

Bradass sporting a shirt that says "Throw First....Think Later" What is your interpretation of this tee?

I like to think that sometimes, you don't get to ponder all the outcomes of your actions. A threat to you or your loved ones needs to be dealt with swiftly. There is always time later to deal with the outcome.

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I apologize for yesterday's post. The workout should have been dumbbell clean AND jerks. I listed it only as cleans. Totally my bad. I guess everyone will have to do it again on Rest Day.....so sorry!

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WOD   11/1/2009

The free Sunday session is on! Bring your friends and family. The session starts at 10 am! Please don't be late! There is a lot of good times planned into a short session.

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DID YOU KNOW.......

Did you know..... that is James Locke displaying an ugly row form, but a great workout face.

Did you know..... James Locke is one of the owners of On Point Productions based out of Oakland, CA? Check out this music video that was produced by James. It's set to Green Day's "East Jesus Nowhere" Awesome! Bonus points if you recognized the special One Worlder guest appearance in the video.

Road To Nowhere - Set to "East Jesus Nowhere" by Green Day from On Point on Vimeo.

Nice work James! One of these days we will actually get the chance to get together and film those One World promo spots....

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WOD   10/31/2009

Complete the following for time:

• 20 dumbbell power cleans
• 50' bear crawl
• 15 dumbbell power cleans
• 50' bear crawl
• 10 dumbbbell power cleans
• 50' bear crawl
• 5 dumbbell power cleans
• 50' bear crawl

Coach's Corner: Pick a weight so that you can do each set of cleans without putting the dumbbells down. Each clean starts with the dumbbells at your knees. The dumbbells do not need to touch the floor every rep. This workout is suppose to be fast.....less than ten minutes is ideal. I did this workout during a recent trip to Catalyst Athletics (Thanks Greg and Aimee!). I used 40# dumbbells and it kicked my ass!

ONE WORLD IS IN ON THE CONSPIRACY

redpill8.blogspot.com is a blog dedicated to "Commentary and analysis on the New World Order." What the hell is the New World Order? According to Wikipedia:

"In conspiracy theory, the term New World Order refers to the emergence of a bureaucratic collectivist one world government. The common theme in conspiracy theories about New World Order is that a powerful and secretive elite of globalists is conspiring to eventually rule the world through an autonomous world government, which would replace sovereign nation-states and other checks and balances in international power struggles. Significant occurrences in politics and finance are speculated to be caused by an extremely influential cabal operating through many front organizations. Numerous historical and current events are seen as steps in an on-going plot to achieve world domination through secret political gatherings and decision-making processes." 

So why would I, of all people, bother posting this crazy talk on the CrossFit One World website? Well, it seems that we at One World are a part of the New World Order theory. No kidding! Read the redpill8 blog post: http://redpill8.blogspot.com/2009/10/urban-shield-drills-and-new-worlders.html

If you read the post and sit back and ponder your time spent at One World, you have to start cracking up. Can you imagine the ownership of One World driving you all toward the New World Order? That makes me laugh out loud just thinking about it. Are you kidding me? It took us almost two years to build the bathrooms...... If we were part of building the New World Order, it would be an Old World Order by time we got there.

I guess we at One World should take our responsibility in ushering in the New World Order a little more seriously. Starting next week, all One World members must sign over your property and anything of value to CrossFit One World. We will also start working out in proper New World Order robes with hood attire. Chris is on the fast track to joining the cause:

All joking aside, the "One World Order" is still in place. Come to the gym and train to get better at life. Train with folks you will quickly start calling friends. Have a good time. That's a world I think anyone would want to live in....

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REST DAY~~~SKILLS DAY   10/30/2009

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

Practice some gymnastic movements on the bars. Check this out:

A LITTLE PRAYER ALWAYS HELPS

Caught Jennie in a moment of reflection. Sometimes your workout really can be a religious experience....

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This was posted to comments today. It's from the same guy who always posts some silly comment with a goofy name. I take it for what it is...he is entertaining himself. Glad we can help. Anyway, here is the comment:

"Shabby showing. 25th?? Makes me wonder how safe I am. You guys should have done more deadlifting and more power cleans. Worked on your fran a little harder. oh well."

Now I know this guy or girl was just trying to be funny or provoke a response from people, but I kinda chuckled because there are actually people who have drank so much CrossFit Koolaid that they actually think that CrossFit will make them better at anything and everything they do. CrossFit gets you fitter. The everyday tasks of life are easy to accomplish when you are fit, but CrossFit does not necessarily make you a better MMA fighter,  a better police officer, a better firefighter, a better teacher, a better parent.... Being fitter makes it easier to practice being the best at your "specialty."

Let me put this in perspective. Just because I CrossFit, I am not suddenly going to become a better SWAT operator. I still need to learn and employ solid tactics. I still need to practice shooting skills. I still need to constantly think about working with my fellow operators as a team. I can't just say, "I do CrossFit....I am the shit!" I am pretty sure that none of my fellow operators would want me on the team if that was my attitude.

CrossFit One World has a t-shirt that says "Train to not suck at life." I strongly believe that if you follow a solid CrossFit program, you will get better at life. Life is not a specialty. Your job is a specialty. Make sure you take the extra steps to rock your job too. 

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WOD   10/29/2009

Deadlift three reps on the minute. Add 20# every minute. Guys start weight is 205#. Girls start weight is 145#. Go up 20# every minute. We will set up a bar at 145#, 165#,185#, 205#, 225#, 245#, 265#, 285#, 305#. After 305#, we will add 10# every attempt. Spend a lot of time warming up, this will be fun!

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TERRORIST...HOSTAGE....BOMB....OH MY!!!!!

Urban Shield 2009 was quite a kick in the pants. 48 straight hours of fun/hell. As usual, the last 12 hours is a total gut check and all you are thinking of as a participant is "I will never do this again." After the awards banquet on Monday night, all you are thinking is "I can't wait until next year."

Union City finished 25th this year. A bad showing at two scenarios cost us finishing in the top 20. We were totally discouraged by our final placement. We put in a lot of extra work this year and were sure that we would  finish much higher in the standings. The final outcome made us feel like we got kicked in the balls with steel toe boots. It took about 12 hours before we realized that what we need to appreciate is that we got some great training. Urban Shield is like piling 25 regular training days into 48 hours. You have to appreciate that regardless of where you finish. 

My camera took a dump at the first scenario, but Kirk Wu got some good shots on his camera.

Union City SWAT Urban Shield Team 2009: Mike Mahaney, Team Leader Matt Pardo, freddy c., Assistant Team Leader Stan Rodriguez, Czar Valdehueza, Kirk Wu, Paul Kanazeh, Andy Gannam.

  Kirk Wu showing the importance of catching up on sleep any chance you get.

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A surprised look after hearing for the 20th time, "SWAT operators, here is the scenario.... TERRORISTS have taken over a building and are holding 10 people as HOSTAGES. They have a BOMB and are ready to detonate it if their demands are not met." Good times! Seriously, it isn't all terrorist,hostage, bomb, but we still like to joke about it.

I wished at this point that I was home watching football.....

The team in action during the North Hollywood bank robbery takeover scenario.

For what it is worth, I would go to the gates of hell with any of my teammates. Walk proud and keep your heads up. Next year my brothers! 

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WOD   10/28/2009

"Death by 10 Meters"

Set two lines 10 meters (33 feet) apart. Start a one minute running clock. Run ten meters the first minute. Run ten meters twice the second minute. Three times the third minute. Continue until you can not complete the the prescribed amount of runs within the minute time period. You must reach down and touch the ten meter line every run.

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Two different people sent me this video. I think it is kinda creepy....

THE MADNESS BEGINS.....

Best wishes to all 27 SWAT teams participating in Urban Shield this weekend. Each team will participate in 25 scenarios taking place all over the Bay Area. I am particularly excited about the gnarly obstacle course followed by a 5k hill run....HELL YES! Bummer that I will be doing the o-course and run after being up for 25 hours, but it will still be a good time!

Union City SWAT has its first scenario at 6:00 am on Saturday morning. Our last scenario should finish around 6:00 am Monday morning. On Monday morning we check into a hotel, sleep for a few hours, and then off to the awards banquet on the USS Hornet (a great dinner and a fun little drinking fest). Then after all that, I am back to work on Tuesday. All that being said, I will have my laptop with me during the event (and my camera of course), but I can't guarantee that I am going to be able to post every night, and I ran out of time to get four posts drafted before Friday night. I am going to post four days of workouts taking you all the way to Wednesday. Hopefully, I will get a chance to post some pics from the event throughout the weekend.

Go Union City SWAT.... "We can do this!"

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WOD   10/24/2009

"Linda"

Continuing our benchmark "Girl" workout cycle....

Complete 10/9/8/7/6/5/4/3/2/1 reps for time of:

• Deadlift 1.5 x  body weight
• Bench Press body weight
• Squat clean .75 x body weight

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WOD   10/25/2009

"Angie"

You can go in at 9:00 am and do this while the Olympic Weightlifting session is going on..... The free Sunday session goes off as normal at 10:00 am.

Complete the following for time:

• 100 pull-ups
• 100 push-ups
• 100 sit-ups
• 100 squats

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REST DAY   10/26/2009

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

Do some sympathy resting for the Urban Shield participants!

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WOD   10/27/2009

Complete five rounds for time of:

Do five back thrusters on the east side of the gym. (A back thruster is a thruster done with the bar behind the neck.) Lunge step to the roll-up door. Do ten kettlebell swings just outside the roll-up door. Bear crawl across the parking lot to the other building in the lot. Walk or jog back to the back thruster station.

Thruster weight is M:135#/W:95#. KB swing weight is M:54#/W:35#.

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Kevin (an avid bicyclist) sent me this cool vid. One of those vidoes that just leaves you scratching your head and thinking, "How did they do that?"

A LATE NOTICE, BUT WORTH CONSIDERING.......

Imagine being able to have an Olympic Gold Medalist coach you on the dynamics of rowing. Make your dreams come true! The CrossFit Rowing Foundations Certification is happening this weekend at San Francisco CrossFit. Erin Cafaro, US Rowing Team member and 2008 Gold Medalist, will be coaching the certification. 

 

Coach Cafaro's stats:

International Results:

2008 Olympic Games, Beijing, China, Women's Eight, 1st
2007, FISA World Championships, Women's Four, 1^st
2007, FISA World Cup - Lucerne, Women's Eight, 1^st
2006, FISA World Championships, Women's Four, 3^rd
2006, FISA World Cup - Lucerne, Women's Eight, 2^nd
2005, FISA Under 23 World Championships, Women's Four, 1^st

National Results:

2006, NCAA Championships, Women's Varsity Eight, 2^nd
2006, Pac-10 Championships, Women's Varsity Eight, 1^st
2005, NCAA Championships, Women's Varsity Eight, 1^st
2005, Pac-10 Championships, Women's Varsity Eight, 1^st

Not only will you learn how to row better, how to coach rowing better, and how to perform better in workouts that involve rowing, you also get to spend day two on the water rowing in an actual water racing boat. HELL YES!!!!!!

Our own Fish Game in-house Champion , Bradass, is attending. He loves the Fish Game so he is about to get his whole rowing world turned upside down since playing the Fish Game is the worse thing you can do for fine tuning your row technique. :-)

Click here to join Bradass and not miss out on a "Golden" opportunity!!! 

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Speaking of the Fish Game, the Ice Fishing Tournament is returning!!!! Mark you calendars.... 12/12/2009. The usual....$10 buy-in (winner take all) and potluck food. One World supplies the alcohol. I know this is going to be the biggest Fish Tourney EVER! On a side note, we are hoping to get Toys For Tots involved so be prepared to help out some kids who need it.....

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Chris Stroud is One World Self Defense & Fitness' Director of Marketing. Chris is in the process of revamping the www.oneworldsdf.com website. Chris is making a small request to all One World members:

"Attention One World members we have a small favor to ask of you. We are working on creating a Testimonials page and would like to hear from you. If you can spare the time, can you please write your testimonial/review/opinion of the time you have spent at One World? We would like to hear from all of you! You can send the reviews to chris@crossfitoneworld.com and please include a picture of yourself."

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The next cycle will involve three benchmark "Girl" workouts. Obviously, on Sunday we are not going to put the free session through a "Girl" workout, so if you want to do the Sunday "Girl" workout, you can do it at 9:00 am. Otherwise, the free Sunday session will occur at 10:00 am as always.

WOD 10/23/2009

"Fran"

Complete 21/15/9 reps for time of:

• Thrusters (M:95#/W:65#)
• Pull-ups

Jason "Rhabdo" Kaplan of Guerrilla Fitness does a 1:53 Fran. I personally think he missed some of the reps of the pull-up, but an amazing performance none the less. Don't think so? I challenge you to beat the time using only a dowel.

STEP ONE- ADMITTING YOU HAVE A PROBLEM.....

I have a confession to make. I have not been a smart athlete, and it is finally catching up to me. I have been lazy for far too long now. What am I talking about? I am talking about my horrible bad habit of just setting up my workouts and then 3,2,1....Go! This type of training has JACKED ME UP, especially over the last three months where I have increased both the weights of my work load and additional strength training. In the last three months, I have suffered from nagging little injuries. Nothing debilitating, but just enough injury to inhibit my ability to give a 100% effort. Plus, not really working at warming up is the reason why my flexibility is only slightly better than it was when I started CrossFit over three years ago.

Great athletes commit to warming up just as they commit to throwing themselves at their training full tilt boogie. I look at all the great CrossFit athletes that I admire, and I know that each of them takes their warm-up seriously. I have been a mediocre CrossFit athlete for too long. If I want to become even a good athlete, I need to embrace the warm-up.

I have become a warm-up whore! For two weeks now I have been scouring the internet to learn what other athletes do for their warm-up. There are some really good routines out there. (Interestingly enough, the "Official CrossFit Warm-up" is probably my least favorite of all of them. How boring is it to do the CrossFit warm-up every time you work out!) I truly believe that your warm up should be constantly varied and functional, so I have been taking bits and pieces of all the stuff that I am reading up on and totally experimenting with it. I have really noticed a difference in how I feel after a workout when I incorporate a warm-up with lots of dynamic stretching/movement coupled with some static stretching. When trying to find the perfect warm-up, I am looking for movements that not only get me prepared to work out, but also help improve my weaknesses and increase my ability to maintain midline stability. That being said, my warm-up has to be different every day because I have many weaknesses and my midline stability needs to get WAY better! 

My bullshit training sessions are over! I got a great tip from Angel Orozco of San Francisco CrossFit the other day. He told me he sets a timer for 20 minutes and warms up the entire time. No performing a workout until the 20 minutes of warm-up is up. I tried this yesterday for the first time and it was OUTSTANDING! I felt fantastic after the warm-up was over, and I plowed right through my workout feeling pretty damn good. Better yet, no aches and pains afterward.

I am committed to perfecting the warm-up for every workout. I strongly believe that your warm-up should not be so taxing that it hinders your ability to get the most intensity out of your workout. I absolutely hate the CrossFit saying "Our warm-up is your workout." I think that saying misses the point. A warm-up should get your connective tissue and muscles ready for full range of motion and warm the body up for a dose of hard training.  

So how does all this pan out for you One Worlders? I hope that those of you who I have trained the last few weeks have noticed the differences in the warm-up portion of the session. I feel like I have done just an okay job warming you all up in the past, but now my goal is to provide my session participants with the best warm-up for their workout, and the best warm-up to help them become better athletes overall. I know the other trainers at One World are already doing a good job at warming you all up, but I hope this inspires them to get creative and be better!

So how do you like to warm-up? Have some favorite movements or a cool routine you like to follow? Please post to comments so this "warm-up whore" can learn from you!

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Speaking of warming up, it is also important to take care of yourself after a workout is over. The Myofunction Clinic occurs on 11/14 & 11/15. Learn how to use myofascial release techniques to increase your flexibility and prevent/rehab injury. Register by clicking the link in the Upcoming Events sidebar on the right. The cost is $375. If you really want to attend, but money is tight, contact me and I might be able to work something out with you. I strongly believe this clinic would be beneficial to all One World members. 

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Don't forget that Angela Lim is hosting a Clean Clinic this Saturday from 10a to 12p. Sign up at the front desk. Space is limited to 7 participants. You don't have to be a One World member to sign up. Call the gym for more details, 510-324-8153

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And finally, the web store is back online after some technical difficulties that the web host was having. All good now. Stay tuned for sweatshirts and new girl's shirts.

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REST DAY   10/22/2009

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

Come up with a warm-up routine and post it comments!

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One of my favorite warm-up routines from an athlete I greatly admire, Dutch Lowy.

INTERVAL RECOVERY

How do you spend your recovery time during an interval training workout? Yesterday's 250m rowing interval workout was an ass kicker. Lots of folks attempted different recovery techniques:

Doug shows the basic "lie on your back and wish it was all over" technique.

Patrick and Russ perform a partner version of the "lie on your back and wish it was over" technique. In the partner version, you lie really close to another miserable CrossFitter. What you don't see in this pic is that Russ and Patrick eventually reached up and held hands in support. It was truly a Hallmark moment. Man, you One Worlders really look out for each other through a tough workout!

 

John takes the "lie on your back and wish it was over" technique one step farther. John performed the technique outside so he could actually be staring up at the heavens just before he dies....

Pull the fastest time of the day, and you don't even bother getting off the rower... Nice job James in pulling a 42.3.

Basic first aid question: Lauren is properly positioned (feet above head) to treat physical shock or a heart attack? In this photo, Lauren is trying to figure out how to relieve tight glutes. Nothing worse than when your ass cheeks tighten up during your row....

I assure you that Bradass was definitely not thinking "later." During his entire recovery time all he was thinking about was that next damn row.....

When holding hands with another CrossFitter doesn't cut it, getting a hug always works. Jenn, forever now to be known as Iowa, gets a support hug between efforts from her daughter, Zoey. BTW- Why Iowa? Iowa didn't like being called Jen2 (Who the hell likes being second?). Since she is from Iowa, the name Iowa works. Weird fact: Jen1 is also from Iowa, which may seem a little confusing at first, especially since they are both blonde and both diggin' CrossFit. Just remember that Jen is taller than Iowa. :-)

What is the best way to recover during an interval workout? Obviously, your metabolic capacity will weigh heavily on your ability to recover. The more cardiovascular/respiratory endurance and stamina you have, the better you will be able recover. There are ways to rest better. Something I learned from Bradass when he was my corner man: breath three seconds in, three seconds out. Controlling your breathing will help you recover quicker. 

How do you recover during an interval workout? Post to comments.

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Angela Lim is hosting a clean clinic this Saturday from 10a to 12p. Register at the front desk. You do not have to be a One World member to sign up.

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WOD   10/21/2009

"Heavy Randy"

Complete 75 power snatches for time (M:95#/W:75#)

"Randy" was named after Randal Simmons, LAPD SWAT operator killed in the line of duty during a SWAT operation on 2/7/2009. CrossFit did a Level I Trainer Certification with LAPD SWAT. The workout had to be Randy.... RIP Randal Simmons.

TECHNICAL DIFFICULTIES

Online store site is temporarily down. The vendor is working on it. I will notifiy you all when it is back up.

BREAKFAST IS WHERE THE DAY STARTS

Quite possibly, the perfect way to start off a day. Not so bad for you and definitely tasty as hell. I eat this for breakfast at least four days a week. Four eggs (soft scrambled), a side of bacon, tomato slices, and avocado. YUMMY!

A couple of notes about this meal......

I eat whole eggs. Why even bother with an egg if you don't eat the yolk? I think it was Kelly Starrett from San Francisco CrossFit (I could be wrong) who said it best, "Not eating the egg yolk is like kicking angels out of heaven." The yolk is where all the the good nutrients of an egg are, and damn it, it tastes great! "But freddy, what about the cholesterol???" You have had smoke blown up your ass for too long now. The egg yolk has been given a bad reputation. Check out this post from cholesterol-and-health.com. Egg yolks are not gonna kill you folks. It's the hash browns, pancakes, waffles, French toast, English muffins, and toast that are going to jack you up. By the way, all those things that I just mentioned are spectacularly good tasting, and I will admit that at least once a week I enjoy a half order of French toast, an English muffin, and sometimes the hash browns.

I love bacon. Is there anything that doesn't taste good with bacon on it? It is definitely not the best source of protein out there, but I just can't get enough of it. I will occasionally substitute sausage for bacon.If you are not a pork eater, I think this breakfast would also be great with a nice sized ground beef patty.

I mentioned that I occasionally will load this meal up with carbs. On those days, I am STARVING in a few hours. Starving and CRAVING more carb laden meals. On the days I stick to just the eggs, bacon, tomato, and avocado, I sometimes forget to eat until later in the afternoon. This meal serves me well when I am working the cop job. Eat it up in the morning, and I am humming along no problem if it is a day where I am busy and can't stop to grab a bite to eat.

Lastly, my blood work rocks. No issues with cholesterol, blood pressure, etc. I pretty much maintain the same weight day in and day out. I got a clean bill of health from my doctor, and he advised me to "keep on doing whatever it is you are doing." More importantly, I have maintained workout performance and my strength continues to improve.

Breakfast rocks! We will talk about dinner during another post. :-)

What is you favorite breakfast? Post to comments.

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On 10/24/2009, Angela Lim will be hosting a Clean clinic from 10:00a to 12:00p. The clinic is open to anyone. Angela is an great coach. Sign up at the gym.

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WOD   10/20/2009

Row 250m for time. Rest three times longer than it took you to complete the row. Repeat nine times for a total of ten rows.

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GREAT STUFF!

A big thank you to Jeff Tucker for bringing the CrossFit Gymnastic Certification to One World this past weekend. IT WAS AMAZING!!!! Tucker is a fantastic coach, and his presentation was flawless. We learned a TON of stuff that is going to help all of you One Worlders become better CrossFitters. If you get a chance to attend this specialty certification, do it! It was so worth it.

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WOD   10/19/2009

Complete as many rounds as you can in 15 minutes of:

• 15 wallballs (M:20#/W:14#)
• 10 paralette push-up to dip

Coach's Corner: We learned the paralette push-up to dip at the gymnastic cert. Perform a push-up with your hands on the paralettes. When you drive out of the push-up, shoot your feet out in front of you maintaining your grip on the paralettes. You want to get fully planked while your feet are in front, then perform a dip. After performing the dip, shoot your feet back through the paralettes and you are in the push-up position again. Fun stuff.....

 

SAM I AM....FOLLOW-UP.....

What ever happened to Sam? I posted this picture way back on 11/30/2007. Sam was one of my favorite "Lab Rat" members. Life sometimes dictates that you can't train the way you would like to. Sam and his family own Semo Sushi in Fremont. Sam is the top dog sushi chef. Sam works seven days a week, so I can understand why he has not been able to hit up workouts at One World.

Sam is working hard.I just wanted to give him props and let him know his hard work is paying off and much appreciated. A bunch of you One Worlders are regulars at Semo Sushi. No joke, this place is the best sushi spot in the Fremont/Union City/Newark area.

Semo Sushi:

Sam's latest look:

 

Sashimi from Semo Sushi....my kind of dish!

Go visit!!!!!!

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No Sunday session this weekend. We will be back in action next weekend.

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REST DAY   10/18/2009

Rest.........

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WELCOME......CALIFORNIA STYLE

My good buddy, Coach Tucker, rolled into Union City on Friday to coach the CrossFit Gymnastic Certification this weekend at One World. I gave Tucker a Bay Area welcoming, which was a little too freaky for a guy from Texas.

The gym will be closed this weekend for the certification. Sorry for the inconvenience. We will miss the free Sunday session just as much as you guys will. Next week, everything is back to normal. 

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WOD   10/17/2009

Hike Mission Peak for time.

URBAN SHIELD 2009

For 48 hours straight the weekend of 10/24-25/2009, a bunch of One Worlders and friends of One World will compete in Urban Shield 2009. It's a 48 hour non-stop competition for 27 SWAT teams from all over the world. The event is hosted by the Alameda County Sheriffs Office. Teams are evaluated on how they deal with 25 different scenarios which take place all over the San Francisco Bay Area.

A quick description from the Urban Shield website:

"Urban Shield 2009 will challenge the skills and determination of the competing teams by testing their tactical skills in a series of real life scenarios. We have chosen specific locations that replicate identified problem areas and Tier 1 Critical Infrastructure sites within the greater San Francisco Bay Area.

Each participating tactical, Fire,& EMS team will be provided with state of the art technology and or weaponry. The teams will be challenged to successfully complete a multitude of scenarios and will be provided an opportunity to use their issued equipment under simulated real-world conditions. Our goal is to assess overall tactical, Fire, & EMS skills while testing emergency equipment which is currently in service.

Please join us in this challenging and rewarding effort. The Alameda County Sheriff's Office along with our Co-Host, The San Mateo County Sheriff's Office is proud to host this unique training exercise again this year with generous support from the Bay Area SUASI Program. This event is funded by Homeland Security Grant funds."

Check out a video from last years event:

Here are a few folks you may recognize from last years event:

JD (Alameda County Sheriff's Office) having fun!

Roman (Alameda County Sheriff's Office)...a tactical machine

Ken Gemmell (Alameda County Sheriff's Office). Damn I miss him being at the 6:30 am session!

Jolie Gentry, David Lee, Jeff Mapes, Darryl Manrique, and the rest of Newark SWAT. It is an 8 man competition. Newark rolled in with only 6 operators and took 4th place. Badass!!!!!

2008 Union City operators at our very first scenario. It was a rough weekend for our team, but this year is going to be better. Preparation is the key! Best wishes to my fellow One Worlders on this years team: Kirk, Stan, Josh, and Czar. WE CAN DO THIS!!!

Sincere best wishes to all the teams participating in the event.

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WOD   10/16/2009

Clean   1/1/1/1/1/1/1

Coach's Corner: You are trying to get your max clean in seven attempts. Rest at least 3 minutes before each attempt. Take as long as you want and as many sets as you want to warm up. 

Big guys lifting big weight.... Gotta love it! BTW- To convert kilograms to pounds, just mutiply kilograms by 2.2

IT WAS WORTH THE WORK

About 30 hours of work later and a pretty lofty chunk of change spent, I finally finished my jerk boxes. THEY ARE SO COOL! You'll have to book time at my other gym, CrossFit Camacho (aka "My Garage Gym"), if you ever want to try them. Your warm-up will include you moving them. Holy smokes....no joke....the top weighs a ton! Lots of you had questions about what you do with a set of jerk boxes. Check it out:

Jerk Boxes from crossfitoneworld on Vimeo.

So for now, we won't be putting a set of jerk boxes at One World. They are just too big and bulky to have on the floor. We have been trying to expand One World another 3200sf since February. Changes in zoning for our location have been a major pain in the ass. The city said all was good a few weeks ago, but now is telling us there are more hoops we must jump through. If we get the space, there will be two dedicated Olympic weightlifting platforms. We will definitely build a set of jerk boxes for you all to get a chance to play around with.

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One World will be closed this weekend for the CrossFit Gymnastic Certification. Still room left if you are thinking of registering. So far Bradass, Chong, and I will be attending from One World. Come join us!

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WOD   10/15/2009

Complete three rounds for time of:

• 300m row
• 10 left arm dumbbell power snatches (M:35#/W:25#)
• 10 right arm dumbbell power snatches
• 2 rope climbs

Coach's Corner: The dumbbell power snatch starts with at least one end of the dumbbell (or both) touching the floor. This is a snatch! Don't move slow and end up pressing the dumbbell to overhead at the end of the movement. This is a fast workout. No gaming it. Just go for it balls to the wall and it will be over before you know it. You should be finishing in the 10 minute range.

Found a video demo of a dumbbell power snatch:

THIS WILL BE FUN FOR SURE.....

Rowing dodge ball coming soon! Rower attempts to get through a 100m row while person standing 15' away tries to tag rower in the head with an 8# d-ball. Negative points if you hit rower on the body or hit the C2 rower. It never ceases to amaze me how you can come up with fun exercises that are totally functional. Chucking an 8# d-ball at someone's head with velocity is a great example of core to extremity movement. Getting hit in the head by an 8# d-ball....not very functional, but a load of fun for the guy/gal throwing the ball. Everyone wants to throw the d-ball. Still looking for volunteers to do the row....

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CrossFit Sweat Shop (Walnut Creek) is hosting a 40+ competition on 10/24. Three modalities in one day: a run, a strength task, and a metabolic conditioning workout. $300 prize to top male and female. We have a bunch of badass 40+ CrossFitters at One World. It would be awesome for you guys and gals to attend this event and make a showing! I am totally bummed that I will be at a 48-hour SWAT competition that weekend, so I won't be able to make it. Bradass, I think you should rally the troops and go hit it up!!! Register at the CrossFit Sweat Shop website. 

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REST DAY~~~~SKILLS DAY   10/14/2009

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

Practice your double unders (even though they are stupid....haha....j/k!)

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Several One World chicas are getting their groove on at Bel Jeremiah's Twirly Girls pole fitness studio. (Bel is Doug's girlfriend.) Good for you ladies. All of you seem to be having a good time. Rumor has it that at least one of you has even installed a pole at your residence. A note was left on the dry erase board for me:

"Freddy, Check out youtube "2009 Pole Dancing Championships."

WOW! You have to see this!!!! It's the winning routine at the 2009 World Championships held in Jamaica. An amazing display of athleticism. I seriously can't even figure out how she did some of the things she did.

BTW- All you jackasses that post under fake names and fake email addresses can now start posting your lame comments. Losers!

FRONTAL FIXATION

Professional bodybuilders....by far, one of the craziest sports on the planet. Grown men and women flexing on stage in the tiniest pair of underwear ever. Painted on tans and slathered in baby oil. Get on a stage and flex your muscles while a panel of judges decides whether or not you look good.

Is this a sport?

I threw that grenade of a question up there just to elicit a response from the masses. The mud will be slung. Several of you Koolaid drinking CrossFit freaks are already itching to start tapping away on your computer keyboard to deliver the message to everyone who might check the comments about how the pro BB is a steroid taking freak who can likely not even finish "Fran." The BB crowd will be quick to point out how amazingly strong the pro BB is, and that the CrossFit cult followers are actually wimps doing workouts with wimpy weight.

I look at it this way...regardless of obvious use of steroids in pro BB, all the top tier men and women have worked their asses off (or doubled their ass size via muscle) to get a pro card. You have to respect that. You may not agree with how they got there, but regardless of obvious drug abuse, they still have to train hard.

In reality, big muscles have nothing to do with fitness.

Post thoughts to comments.

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WOD   10/13/2009

"The Bear Complex"

A sequence of The Bear Complex is:

• Power clean
• Front squat
• Push press
• Back squat
• Push press

You will perform seven sequences in a row to constitute one round. You may rest at any point during a sequence except when the bar touches the ground. The bar is touch and go when it is on the ground. Perform five rounds. Rest as needed between attempts. You are shooting for max weight in last round.

You are probably tired of seeing this vid, but the description of the workout is spot on. 

ONE WORLD OUT AND ABOUT....ROME!!!!!

Chris Devan, one of the two members of "Team Weak Sauce," strongly representing One World while vacationing in Rome. I worked with Chris and Marty when I was employed with South City PD, so I like to give Chris and Marty a hard time and refer to them as Team Weak Sauce. In reality, they both are seeing huge improvements in their overall fitness.

Interestingly enough, both Chris and Marty travel from across the bay to workout at One World. On Sunday mornings, we get folks who make the trip from the Sacramento area, the Stockton area, the Modesto area, and the extreme south bay area (Morgan Hill). I like to think we are doing things right to keep these folks coming from so far away. That being said, like the real world, One World is constantly evolving. We would appreciate input from any of you that would help make One World an even better place to train and hang out. Please email either Bradass or I with your suggestions:

freddy@crossfitoneworld.com

brad@crossfitoneworld.com

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I am going to offer the first suggestion. This is a thought, so you beer lovers out there will have to pipe in as to whether or not it sounds like a good idea. Quite frankly, I am sick of buying you guys and gals beer. You are all good at drinking beer, but you all SUCK at buying beer. Neil suggested getting a kegerator. Yummy.... good beer on tap all the time. Finish a workout, enjoy a cold draft. My idea of a perfect session at One World. I pondered the thought, but then quickly envisioned half empty/full plastic cups of beer left lying around the gym every night. I also envisioned spilled beer EVERYWHERE! SO, I was quick to deny the kegerator idea. Well, forking out a ton of cash on a weekly basis to buy you cheap bastards beer is getting old. I have reconsidered the kegerator idea, but it involves both fiscal and beer drinking responsibility.

The proposal:

One World will purchase a kegerator, but you can not drink from the kegerator without becoming a "CrossFit One World Gold Member."

• Rule #1- You will pay a monthly fee of $15 dollars that will be auto-debited to your bank account or credit card. Beer is a benefit of "Golden Member" status.
  
• Rule #2- You can only drink from a beer mug that you register with the gym. It will be marked with your name on it, and you will keep it stored in the fridge on the training floor. If your beer mug is found on the floor without your presence in the gym, you will be fined $20 that will be auto-debited from your account.
  
• Rule #3- Drinking beer before or during a workout will be strictly prohibited. Also, the "freddy c. rule" will be activated: No drinking beer before or while coaching. Professionalism will be the norm.
  
• Rule #4- If you think that a kegerator means you can come to the gym and get drunk and obnoxious, you are mistaken. If you think drinking and driving is acceptable, you are mistaken. A beer or two after a workout is cool. Getting drunk at One World (except after a One World party) is NOT COOL! Irresponsible behavior witnessed or reported to me, or witnessed or reported to Bradass, will result in a revocation of your "Golden Member" status.
• One World invokes the right to change or add more rules as One World sees fit.
  

This is just a proposal. Please post to comments if you are interested. I am sure some of you will read this post and immediately assume all of us at One World only care about drinking beer. In reality, there are only a handful of us that enjoy sipping a tasting beverage while we are at the box. This just gets everyone to chip in, and keeps us all responsible.

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IMPORTANT SCHEDULE CHANGE!!!!!!!!

We  already have 10 folks signed up for the very first On Ramp Program. One World is juggling the schedule to accommodate the new program time. Starting 10/12, the 6:15 pm session on Monday, Wednesday, and Friday is CANCELED. The On Ramp Program will be 6:30 to 7:30 pm on Monday, Wednesday, and Friday, and there will be no other training allowed during the On Ramp Program time frame. One World will offer a 7:30 pm session on Monday and Wednesday. This may change in the future, so please bear with us as we go through this growing change. We hate to inconvenience anyone, but we feel this will make One World a better gym in the long run. 

If you have questions or concerns regarding the schedule change, please feel free to email me at freddy@crossfitoneworld.com

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WOD   10/12/2009

Complete three rounds for time of:

• 1 minute of kettlebell swings for max reps (M:54#/W:35#)
• 1 minute rest
• 1 minute of rowing for max calories
• 1 minute rest
• 1 minute of burpees for max reps
• 1 minute rest
• 1 minute of pull-ups for max reps
• 1 minute rest

Your score is total reps and calories for all three rounds.

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James Yeom knows I am a huge fan of "So You Think You Can Dance." He sent me this vid link. What's not to like? Pretty amazing moves.

I SWEAR IT WILL HURT....BAD!

STOP PUTTING TAPE ON OUR GEAR!!!!

The tape gets nasty. When it comes off, and it always does, it leaves behind a sticky mess. MAN UP!!!! If you can't grip it and rip it without tape on it, use a lighter weight or put some gloves on. If you are caught putting tape on the gear, we will hold you down and use the stickiest duct tape we can find to tape up your hairy legs, arms, ass or balls.

Thank you for your support....LOL!!!!

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IMPORTANT SCHEDULE CHANGE!!!!!!!!

We  already have 10 folks signed up for the very first On Ramp Program. One World is juggling the schedule to accommodate the new program time. Starting 10/12, the 6:15 pm session on Monday, Wednesday, and Friday is CANCELED. The On Ramp Program will be 6:30 to 7:30 pm on Monday, Wednesday, and Friday, and there will be no other training allowed during the On Ramp Program time frame. One World will offer a 7:30 pm session on Monday and Wednesday. This may change in the future, so please bear with us as we go through this growing change. We hate to inconvenience anyone, but we feel this will make One World a better gym in the long run. 

If you have questions or concerns regarding the schedule change, please feel free to email me at freddy@crossfitoneworld.com

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WOD   10/11/2009

The free Sunday session is on! I am looking forward to coaching tomorrow's session. Bring your family and friends for a rocking good time.

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Some good Saturday night humor.....

NO PICS AND NO VIDS....PART II. (this time with a pic)

Here is the link to the post by John Sheaffer aka Johnny Pain owner of Greyskull Elite Strength & Conditioning (formerly CrossFit Greyskull)

http://greyskullarticles.blogspot.com/2009/10/recently-ive-received-lot-of-emails.html

I posted it yesterday so that you could all read it and express your thoughts and opinions. It was a great day of posting to our comments section.

Several people actually emailed me or posted that they wanted to hear my thoughts on the matter. 

I met John when he did his Level II certification at One World. A really cool guy who is an outstanding trainer. He runs his gym in his backyard in a state where it gets friggin' cold in the winter! Based on what I read in the post, it appears he worked a few Level I certifications as a trainer, and went on to be a coach for the Barbell Certification put on by Coach Rip. (BTW- I have no idea what is up between CrossFit and Coach Rip, but based on John's post (he claims to be a good friend of Coach Rip), John alludes that his rant is a reflection of why Coach Rip has cut ties with CrossFit.) 

Some things that should be noted. I am fortunate to work as a trainer at CrossFit Level I Certifications on a fairly regular basis. On a number of occasions, I have been the one to give the closing. Everyone is told to go home and start training people. Everyone is told to dig into the CrossFit Journal to better educate themselves on how to train people, see people, and program for people. Everyone is encouraged to attend the specialty certifications to improve their trainer skills. Leaving the certification and going straight home to put in an affiliation application is not encouraged, and I can't even remember the last time I heard the word "affiliation" in the closing.

There are changes coming in the near future for the certification process. It won't effect those who are already Level I, but there is going to be a test. And likely a recertification test after a span of time also.

I can assume their are poor coaches and crappy ran affiliates out there in the world of CrossFit. Some (or many...however you look at it) coaches are passionate, but not hungry to learn how to be a better. It takes work to get better. I know that when I started CrossFit One World, I sucked, but I worked hard at educating myself and training with as many different coaches and athlete as possible. Not everyone has that same work ethic. It's easy to get  a Level I cert and open a "CrossFit" gym. Come up with a catchy slogan or cool marketing campaign, and anyone can have a couple hundred clients in no time. Is your gym pumping out quality athletes in this scenario? I would think no, but I guess it is possible.

I call it growing pains. CrossFit One World was the 89th affiliate in July of 2006. Today, there are over 1400 affiliates. That's a lot of growth that I don't think even Coach Glassman thought could happen so fast. CrossFit INC is playing catch-up, but there are some very smart people running the show, and I strongly believe it will get better. 

Actually, what really bothered me about what John said was the way he ended his post by mentioning (not naming) other affiliates in his area, and his particular disdain for one in particular. They suck. Okay. Point taken. But what it came across as was that he only cared about making those who pay him better. Why not care about trying to make other trainers at other gyms better too? Why not take the bull by the horns and hook up with these other affiliate owners and work at making everyone both successful and knowledgeable and good at their craft.

Better gyms will curb crappy growth. One World has been in business now for 3.5 years. We are happily hidden away in the industrial zone of Union City. Our location is within 3 miles of Fremont, the fourth largest city in the San Francisco Bay Area, and within 1 mile of Hayward, another large Bay Area city. Interestingly enough, there are no CrossFit facilities in either of those cities. If an affiliate opens up in either Fremont or Hayward, One World would have to think that the new affiliate owner has seen what One World has to offer, and thinks they can offer better. That thought alone makes me strive to stay on top of my game as a coach, a programmer, and an affiliate owner. Plus, rather than fight the expansion of a CrossFit gym in my immediate area, I will try to help that CrossFit gym prosper by offering solid coaching advice. In the end, One World and all of CrossFit would benefit from this approach.

Lastly, after reading the comments and what John had to say, I continue to be puzzled at why there is such a crazy infatuation with "strong." Before I started CrossFit, I was CRAZY strong for a 185# guy. IT TOOK YEARS TO GET THERE! 3.5 years of CrossFitting later, my strength has dropped, but my metabolic conditioning has grown in huge huge HUGE leaps and bounds. Being balanced across the board is what is really important. The demands of my job and my life (police officer/SWAT operator/husband/coach/athlete) are best handled with a balance in both strength and conditioning capacity. If you only care or focus mainly on strength, then you are no longer a strength AND conditioning program. When you CrossFit, good programming should cover both aspects of strength and conditioning. Improving work capacity in metabolic conditioning comes much quicker than increasing your work capacity in strength. That doesn't mean that CrossFit isn't working at making you fitter.

I am saddened that John felt inclined to bash the entire CrossFit community. Like John, I can assume that their are some bad affiliates and coaches in this huge community, but in reality, I wouldn't claim to know that as fact unless I traveled to each and every box and experienced multiple training sessions at each one. I strive to be a better coach and better educate myself about the human body and it's capabilities. I benefit no one, including myself, if I don't share what I know or seek knowledge from others who know better.

Farewell Johnny Pain.

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IMPORTANT SCHEDULE CHANGE!!!!!!!!

We  already have 10 folks signed up for the very first On Ramp Program. One World is juggling the schedule to accommodate the new program time. Starting 10/12, the 6:15 pm session on Monday, Wednesday, and Friday is CANCELED. The On Ramp Program will be 6:30 to 7:30 pm on Monday, Wednesday, and Friday, and there will be no other training allowed during the On Ramp Program time frame. One World will offer a 7:30 pm session on Monday and Wednesday. This may change in the future, so please bear with us as we go through this growing change. We hate to inconvenience anyone, but we feel this will make One World a better gym in the long run. 

If you have questions or concerns regarding the schedule change, please feel free to email me at freddy@crossfitoneworld.com

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REST DAY   10/8/2009

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

Go out and recruit some friends for the free Sunday session this weekend.

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

NO PICS AND NO VIDS

http://greyskullarticles.blogspot.com/2009/10/recently-ive-received-lot-of-emails.html

No photo here. Just the link above for you to read and ponder. The comments are very interesting too. If you have the time, read both the post and the comments.

Post your thoughts here or on the Greyskull site.

BTW- Does a t-shirt that says "Fit As F**K" make us posers? I like to think of it as a goal, not a statement.

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IMPORTANT SCHEDULE CHANGE!!!!!!!!

We  already have 10 folks signed up for the very first On Ramp Program. One World is juggling the schedule to accommodate the new program time. Starting 10/12, the 6:15 pm session on Monday, Wednesday, and Friday is CANCELED. The On Ramp Program will be 6:30 to 7:30 pm on Monday, Wednesday, and Friday, and there will be no other training allowed during the On Ramp Program time frame. One World will offer a 7:30 pm session on Monday and Wednesday. This may change in the future, so please bear with us as we go through this growing change. We hate to inconvenience anyone, but we feel this will make One World a better gym in the long run. 

If you have questions or concerns regarding the schedule change, please feel free to email me at freddy@crossfitoneworld.com

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

WOD   10/9/2009

Run 5k

Coach's Corner: I really don't get it.... If I post a heinous workout that you can finish in 5 to 15 minutes, everyone and their mother shows up to the gym. If I post a 5k run, or a 5/5/5/5/5 back squat, suddenly the gym is damn near a ghost town. SHAME ON YOU! You are probably the same folks who read the Greyskull post and were completely offended. You claim to be CrossFitters, but you blow off strength or the longer cardiovascular respiratory endurance workouts. In reality, you are a cherry picker. Please introduce yourself as such, and stop claiming to be a CrossFitter. Strength days an single modality days are important.

Impress me.....post a 5k run time to comments.

THE TORTURE DEVICES

Hard to believe the little devices explained above can hurt so good. The Triggerpoint Kit (except for the DVD) is included when you attend the Self-Myofascial Release Seminar at CrossFit One World on 11/14 & 15/2009. During the two day seminar, you will learn over 100 SMR techniques and how to coach SMR techniques to others.

An explanation of Myofascial Release from wikipedia.com:

"Myofascial release is a form of soft tissue thereapy used to treat somatic dysfunction and accompanying pain and restriction of motion. This is accomplished by relaxing contracted muscles, increasing circulation, increasing venous and lymphatic drainage, and stimulating the stretch reflex of muscles and overlying fascia.

Fascia is a the soft tissue component of the connective tissue that provides support and protection for most structures within the human body, including muscle. This soft tissue can become restricted due to psychogenic disease, overuse, trauma, infectious agents, or inactivity, often resulting in pain, muscle tension, and corresponding diminished blood flow. Although fascia and its corresponding muscle are the main targets of myofascial release, other tissue may be affect as well, including other connective tissue.

As in most tissue, irritation of fascia or muscle causes local inflammation. Chronic inflammation results in fibrosis, or thickening of the connective tissue, and this thickening causes pain and irritation, resulting in reflexive muscle tension that causes more inflammation. In this way, the cycle creates a positive feedback loop and can result in ischemia and somatic dysfunction even in the absence of the original offending agent. Myofascial techniques aim to break this cycle through a variety of methods acting on multiple stages of the cycle."

Self-Myofascial Release techniques will help improve your range of motion and relieve pain. SMR will improve your CrossFit. I strongly recommend you attend this clinic. Price is $375 if you register before 10/25. Give yourself an early Christmas present.  Register by clicking on the link on the right sidebar. 

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IMPORTANT SCHEDULE CHANGE!!!!!!!!

We  already have 10 folks signed up for the very first On Ramp Program. One World is juggling the schedule to accommodate the new program time. Starting 10/12, the 6:15 pm session on Monday, Wednesday, and Friday is CANCELED. The On Ramp Program will be 6:30 to 7:30 pm on Monday, Wednesday, and Friday, and there will be no other training allowed during the On Ramp Program time frame. One World will offer a 7:30 pm session on Monday and Wednesday. This may change in the future, so please bear with us as we go through this growing change. We hate to inconvenience anyone, but we feel this will make One World a better gym in the long run. 

If you have questions or concerns regarding the schedule change, please feel free to email me at freddy@crossfitoneworld.com

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WOD   10/8/2009

"Tabata Something Else"

A tabata round is 20 seconds of work and ten seconds of rest. You will perform 32 total rounds where the first eight rounds are pull-ups, the next eight are push-ups, the next eight are Abmat sit-ups, and the last eight are squats. Your final score is total reps for all 32 rounds.

Coach's Corner: If you open iTunes on the laptop next to the stereo, there is a Tabata Something Else timer. Just click on LL Cool J's "Mama Said Knock You Out"

Horrible range of motion on this guy's squats (he never opens up his hip all the way at the top of the squat), which is interesting since the video starts with a range of motion reminder.  Still..... a stellar effort! WOW!

SCHEDULE CHANGE

On 10/12/2009, CrossFit One World introduces the On Ramp Program. Anyone who wants to train at CrossFit One World will have to first do the On Ramp Program before participating in the regular group sessions. Twelve sessions completed in four weeks. Every session builds upon the last session. You do a workout the first session, and then you complete the same workout the last session. If you commit to the 12 sessions, One World will commit to making you a better athlete, and a better performer at life in general.

Your coaches at One World feel the On Ramp Program will benefit anyone who joins our gym. In the twelve session time frame, the new CrossFit One World athlete will be exposed to a majority of the complex movements we use in our workouts. Exposure to CrossFit in the On Ramp Program experience will make attending your first CrossFit One World session a little less overwhelming. The On Ramp Program is going to ROCK!!!

IMPORTANT SCHEDULE CHANGE!!!!!!!!

We  already have 10 folks signed up for the very first On Ramp Program. One World is juggling the schedule to accommodate the new program time. Starting 10/12, the 6:15 pm session on Monday, Wednesday, and Friday is CANCELED. The On Ramp Program will be 6:30 to 7:30 pm on Monday, Wednesday, and Friday, and there will be no other training allowed during the On Ramp Program time frame. One World will offer a 7:30 pm session on Monday and Wednesday. This may change in the future, so please bear with us as we go through this growing change. We hate to inconvenience anyone, but we feel this will make One World a better gym in the long run. 

If you have questions or concerns regarding the schedule change, please feel free to email me at freddy@crossfitoneworld.com

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WOD   10/7/2009

Front Squat   3/3/3/3/3

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NO GAS!

I was working on a long over due post, but simply ran out of gas.... Thankfully, today is a REST DAY! Stay tuned for tomorrow's rant......

Luckily, I can always count on you One Worlders to send me post worthy pictures that I spring on everyone sooner or later. Neil sent me this picture of John. I am scared to know why or how Neil got this picture. I guess sometimes, what happens amongst One Worlders should stay with One Worlders.....

Post caption to comments.

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REST DAY~~~~SKILLS DAY   10/6/2009

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

Have you flipped a tire yet?????

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HUGE CONGRATS!!!!

This past weekend, CrossFit North Santa Cruz hosted the CrossFit Level I Trainer Certification. Our very own Chong Tseng completed his third internship at a Level I cert. He has been recommended for acceptance as a CrossFit HQ staff trainer. I can't even begin to express how proud I am of Chong. All of you who have had a chance to work with Chong know all about his passion for CrossFit, and even more so, his love of making you all better athletes. I the past six months, I have come to appreciate just what an amazing coach Chong is. I have definitely learned a ton from him that has made me a better coach.

As owners of CrossFit One World, Bradass and I can't believe how lucky we are to have Chong on the CrossFit One World trainer staff. Chong, thank you so much for being you. I am sure I speak for all the CrossFit One World family when I say, "We love you bro!"

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WOD   10/5/2009

Complete the following for time:

Row 500m, then do 7 rounds of: 10 sumo deadlift hi-pulls (M:95#/W:65#)/10 ring dips, then row 250m.

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FIT AS F**K OUT AND ABOUT....OAHU!

"Hey Freddy,

We used to be Bay Area CrossFitters (Peninsula CrossFit) and came to your gym every so often.  We came to the first Fish Game Tournament.  Anyway, I have some pics of my wife Jenn and I out and about in Oahu. Hope you like them. 

Thanks,
Nathan Magniez"

Cool pics Nathan! One World thanks you and Jen for representing in Oahu!

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WOD   10/4/2009

The CrossFit One World free Sunday session is on! Bring your friends and family. The session starts at 10:00 am....don't be late! The workout will be determined Sunday morning.

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THE PACT

"Freddy,

My name is Lindsay Ticknor and I'm from Kissimmee, FL. I know you have no idea why someone from Florida is writing you. The reason I'm writing is because I've known about One World for a while now, and I'm finally taking the step to join CrossFit. I'm only 19 years old, and in school for Nursing, so life is a little more than stressful. Recently, it's gotten even harder, and I have been trying to find methods to channel myself in positive ways. My older brother started Crossfit following your gym almost two years ago, and now he follows OPT's blog. I have watched him workout, even joined in a couple times, and every time I have, I've finished never feeling so exhausted and happy in any other part of my life. I've been reading the blog a lot lately, and it finally clicked that Crossfit makes me feel calm, relaxed, and better about myself. Being able to put all your energy in a workout is awesome and very rewarding. I decided to write you because I am making the commitment to do CrossFit. Every day, no skipping, putting my all in every time. I know its going to be hard in the beginning, and I'm writing you as a sort of "pact" that I want to be fully committed. This is a perfect way to be healthier and more at peace with myself. I love your blogs about the gym, because it's always so positive! Everyone seems honestly sincere about helping and welcoming anyone who would like to join. So from this point, starting September 30th, I'm going to become a CrossFitter! The only way I can work out is waking up at 6 AM every day so I can workout, then go to class, so I'm actually staggering myself a day behind. I know this is long-winded, but I just wanted to thank you so much, as well as CrossFit in general, for providing such as awesome opportunity for people to get fit, and have a feeling of community. There is nothing worse than going to my university's gym and being surrounded by guys doing bicep curls in the mirror. I wanted to say thank you to One World, because you guys are truly an inspiration to more people than you think.
I'll write soon!

Lindsay"

Now you are committed to all of us at One World! Train hard girl....we are all pulling for you! Keep us posted.

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The free Sunday session is on this weekend. Make sure you show up. Joe D. is coming back to coach after taking some Sundays off. He is STOKED! Good for him, better for you. Bring your family and friends. Don't be late.

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WOD   10/3/2009

Complete 21/15/9 reps for time of:

• Dumbbell squat clean and jerk (M:35#/W:25#)
• Supine pull-up

Coach's Corner: To do a supine pull-up, set up a pair of rings so that if you lie on your back, your shoulder blades should just be off the floor when you hold onto the rings, and your feet are on a box. Pull your yourself up to the rings so that your chest touches your hands.

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

FLIRTING WITH DISASTER

Leave it to Joe D. to go to a Raider game in his Niner jersey......

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REST DAY~~~SKILLS DAY   10/2/2009

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

Max weight bench press.

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

This guy is definitely not "fit" by CrossFit standards, but 1010" is still 1010#. The iron never lies. Its the path that gets guys to lifting big weight that can sometimes be a lie. In all honesty, I don't know jack about this guy or what he does to train for lifting that much weight....