CrossFit One World

My typepad account is acting wacko on my Apple. I can't post any pics. I guess I will just keep this one short since it a rest day anyway. I am pretty sure you guys are all tired of my babbling on and on by now. This works out nicely since we had a CrossFit One World trainer meeting tonight and we didn't finish until after 10pm. There are some very cool changes on the horizon. I think you are all going to like the direction our One World is spinning.....

REST DAY   12/1/2009

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

Practice your rowing technique (Hint: you'll need good technique on Friday!)

A HIGHER ORDER OF THINKING

 

CrossFit One World trainer Eric Gohler nails a 285# thruster. Last weekend, Eric also nailed a 600# deadlift. I constantly give Eric a bad time because I dog him about his super strength and his lack of metabolic conditioning (metcon). He tells me he hits a new huge lift, I ask him if he has also pr'd his 5k run. I know, I am kinda being a dick, but Eric knows two things: #1- I am just messin' with him, and #2- I am right. :-)

For Eric, and the situation is the same for many of you, sticking to a regular CrossFit program is hard. Life in general is a cold-hearted bitch. Work, family, relationships, etc. all play out in your ability to remain focused on sticking to your workout program. Couple that with the fact that CrossFit workouts take you to some very uncomfortable places, and it is easy to make excuses as to why you don't need to train on any given day. String a few days of not training together and the next thing you know you are back at square one.

It is this point of the post that I introduce to you what I am calling "OPTisms." James Fitzgerald, aka OPT, was one of the presenters at the Black Box Summit, which I attended last weekend. One of OPT's presentations was "CrossFit Pain and Higher Orders of Thinking." The lecture was literally life altering for me. The lecture talked about the mindset of a competitive CrossFit athlete. Really good stuff. The thoughts of the presentation actually pan out to all CrossFitters, not just CrossFit Games competitors.

One of the first things OPT mentioned in the lecture is "Know pain, know gain."  As a gym owner and author of this blog, I have to be careful about how I market the pain aspect of a CrossFit workout. A good CrossFit workout promotes high power output when performed by an athlete giving a max effort (average power output defined as work divided by time). In CrossFit methodology, we equate power output as intensity.  The problem with constantly training with intensity? It sucks. It is, in fact, painful, both mentally and physically. This scares a lot of people away from CrossFit.

Pain as defined by Webster: "a basic bodily sensation induced by a noxious stimulus, received by naked nerve endings, characterized by physical discomfort (as pricking, throbbing, or aching), and typically leading to evasive action" also, "acute mental or emotional distress or suffering"

Pain is the reason why there are so few CrossFitters in the world. Yes, CrossFit is growing, but in the worldwide fitness industry, those who do CrossFit are a drop in the bucket. The workouts are intense, and training with intensity sucks. Most people look at what we do as total insanity. They want the easy way out. They want "six minute abs." They want to pay $19.99 in three easy payments for a program that you can do with a smile on your face the entire time because its easy. They want to pay a low monthly fee to walk aimlessly around a super sized gym with lots of fancy equipment. They have no goals, no guidance, but it sure is  easy.

CrossFit workouts are not easy. Those of you who do CrossFit workouts regularly know that the rewards for all the hard work you do are well worth any short time spent being uncomfortable. You feel better, you look better, you are in fact fitter, which means you are healthier. You know pain, and you have first hand experience of knowing gain. 

Please note that I am talking about two different types of pain here. You must listen to your body. Pain from an injury or pain from movement that can cause impending injury due to being performed with bad technique is completely different from the pain I am talking about. I am talking about being mentally beat down and physically uncomfortable and learning how to deal with it on a regular basis. Physical injury is a reality with any type of training and must be respected and dealt with accordingly. Overcoming physical discomfort via a stronger mindset is a completely different beast. You have to visit that discomfort regularly to get better at it.

So, I applaud all of you who have been regulars for so long. Keep up the great work and continue to be an example to others. I implore that those of you who are new or are thinking about starting, STICK WITH IT!!! It doesn't get any easier (despite the fact that we keep telling you it does...haha), but it sure gets better when you experience results first hand.

Know pain, know gain.

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BTW: Eric has been following programming put together by Chong. I want all of you to be on him like flies on shit so he sticks with it. Sometimes, encouragement from your friends is the best thing to keep you going! Go Eric Go!

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I love this blog. It has give me a platform to share thoughts and ideas with the CrossFit One World community, which I am proud to say expands way beyond the walls of our gym. I am constantly looking for new topics and ideas to share with you all. Got something you want to share? Write something up and send it to me. A lot of you keep telling me you want to write something for the blog, but I never get anything. I know you've got some good stuff to share. Get on it!!!

freddy@crossfitoneworld.com

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WOD   11/30/2009

"Tommy V"

In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in an training accident in Arizona, on Feb. 13 2008. First posted on www.crossfit.com on March 12, 2008

• 21 thrusters (115#, 85#)
  
• 12 rope climbs (15')
• 15 thruster
  
• 9 rope climbs
  
• 9 thrusters
  
• 6 rope climbs

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The first five minutes of OPT's lecture "CrossFit Pain and Higher Orders of Thinking" as posted on the SicFit.com website. Sorry the sound quality is poor and its only five minutes.

Visit sicfit.com for more Videos

MAYBE THEY SHOULD TRY A FEW CROSSFIT WORKOUTS

One minute your just cruising the beach patrolling on your Segway....the next moment you are a SWAT tactical machine....

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This post is going out to all you cops out there. It is totally off the topic of fitness, but I know a lot of my fellow brothers and sisters in blue check this site. Plus, this is a holiday weekend and I know website traffic will be low, so bear with me all the rest of you....

I want to talk briefly about the switch. The one that you flip on and off depending on the situation. There are times when an officer must be compassionate and display a sense of care and concern. At other times, the switch gets flipped on. A situation demands command presence and forceful actions, both verbal and physical. When seen from outside the situation, the switched being turned on can appear ugly and unnecessary, but I assure you, it is a necessary evil. Good cops have great mastery over the switch.

All too often, the line that separates the two differences between the switch gets blurred. Your attitude hardly changes between good honest folks and those who need to be served up. You can see a ton of videos on youtube of cops losing control of the switch. I ask that those of you who ever see a cop doing something bad just remember that every single day there are thousands of other cops doing something good.

A lot of reasons can lead up to a lack of control. A long time on the job, a misinterpretation of actions or statements of others, a power trip, hell, you might just be having a bad day. I just want to remind you cops that we are the sheepdogs. We choose to put on the uniform every day and risk our lives for those we serve. It is not easy to always master your switch, but strive for it. Your time spent in the uniform will be more enjoyable. Your career will be longer lasting. You will be happier and healthier.

I can assure you that I have not been perfect every time I put on the uniform, but a wise cop once told me that your interaction with a citizen could be the one and only interaction they ever have with a police officer. How you treat them is how they will judge all of us. I try to remember this with every contact I make. The simple interpretation of all this: "Don't be a dick."

I guess I can totally spin this into another reason to be a CrossFitter. How do you control the switch? Learning to control your own emotions is first and foremost. Regularly testing the limits of your physical capabilities is a great builder of mental fortitude. Some consider a lack of control of the switch a sign of weakness. Being physically strong and sound in tactical skills leads to greater confidence. Greater confidence is outwardly shown with better command presence. So you see, you should be CrossFitting. Master the switch!

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We will be closed until Monday... As promised, another cool workout for home:

WOD   11/29/2009

Lunge step 400m. Post time and number of steps to comments.

If you do not wish to do lunge step for 400m, you can try this:

TAKE CARE OF YOURSELF

I woke up this morning sick. Headache, a constant runny nose, sneezing, and bodily functions not working properly (multiple trips to the toilet). It got worse through the day, but I am starting to feel better already. It got me thinking that it is cold and flu season again. Please stay away from the gym if you are feeling under the weather. First of all, you shouldn't be working out when you are sick. You should be resting and drinking lots of water. Your fitness level will not suffer if you have to miss a few days. Second, you don't want to be responsible for getting others at the gym sick.

Day to day preventive actions suggested by the CDC to avoid the flu:

• Cover your nose and mouth with a tissue when you cough or sneeze. Throw the tissue in the trash after you use it.
• Wash your hands often with soap and water. If soap and water are not available, use an alcohol-based hand rub.
• Avoid touching your eyes, nose and mouth. Germs spread this way.
• Try to avoid close contact with sick people.
• If you are sick with flu-like illness, CDC recommends that you stay home for at least 24 hours after your fever is gone except to get medical care or for other necessities. (Your fever should be gone without the use of a fever-reducing medicine.)
• While sick, limit contact with others as much as possible to keep from infecting them.
• Follow public health advice regarding school closures, avoiding crowds and other measures to keep our distance from each other to lessen the spread of flu.

I'll pick up more hand sanitizer and some alcohol wipes to keep the equipment clean.

Stay healthy everyone!

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As I promised, a workout you can get done at home since we are closed this weekend. I've done this one on vacation.

WOD   11/27/2009

Start with 5 push-ups, 10 sit-ups, and 15 squats. On each subsequent round, add one rep to each exercise. (Round 2 would be 6/11/16.) Continue for 20 minutes.

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HAPPY THANKSGIVING!

We at One World hope everyone had a great Turkey Day. What were you thankful for???

REST DAY   11/27/2009

We are closed this weekend, but I will be posting workouts for Saturday and Sunday that you can perform at home. Enjoy yourself this weekend. We have some awesome programming coming up to close out 2009.....

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SHOUT OUT TO CSA CROSSFIT

One World has spawned many trainers who have gone on to do their own thing. Jolie Gentry is a head trainer at Catalyst Athletics. Austin Begiebing (my personal coach) is an owner/head trainer at CrossFit Unlimited. Mia Scafani is now a trainer at FTF CrossFit in Fresno.

Will Blaker is the latest One World athlete to move on. Will Blaker has been the head trainer at CSA CrossFit for a few months now. The box is starting to boom! I asked Will to shoot me an update on progress so far....

A Saturday morning session at CSA CrossFit:

 

From Will:

"Everything is going pretty amazing. We're growing into a pretty close knit family, quickly. When we opened, I was consumed with creating an environment that people wanted to hang out and build relationships in, not just "workout". This is what makes OneWorld so special. I wasn't entirely confident that I could accurately convey what the CrossFit community means beyond the WODs. I consider it a personal responsibility whenever I tell people I cut my teeth under you and One World, that they understand I learned at the Ivy League of boxes & instructors. This goes way beyond teaching the movements correctly and keeping their ROM honest. It involves many extracurricular things like what I mentioned before to augment their experience. To see the vibe and the culture take shape and become its own unique place has been an amazing experience. Every time I wonder if I'm doing you justice, I take stock in my athletes progress thus far. Is their fitness improving? Are they embracing the community and passing it on to others? Are they responding to my instructing style? How can I improve and make it a better experience? I love trying new things and seeing how they work. For example, each week is assigned a challenging movement, like muscle ups, and we practice it in our warm-ups, "and thens", and rest days so they can be prepared for some WODs the following week with those movements. It seems to be working as last week's muscle up week succeeded in getting the first 5 athletes in our gym their first muscle up. I plan on continuing this sequence with things such as the OLY movements, HSPU's, etc. I never lose sight of the fact that this is their gym. It is my gym only in the fact that I get the final say on what I think would make THEIR experience better. Constantly improving my knowledge and effectiveness as an instructor while keeping the mood high octane but supportive, with confidence and humility, are my daily goals.
 
I'm in my element, and life is good. I owe it all to you my friend. Thanks Freddy."

Will, we at One World wish you and CSA CrossFit the best of success. When I was asked if there was a CrossFit One World trainer who would be willing to take on the challenge of running a new CrossFit affiliate, I immediately thought of Will Blaker. I know you will be successful.

My advice brother: don't treat the business like it is a workout. Sometimes you got to game it rather than go balls out :-) 

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The gym is closed from Thursday through Sunday. We have workouts programmed for you all that can be completed at home. If any trainers are going to be at the gym this weekend and don't mind others training with you, post your time frame to comments.

Thursday was suppose to be a rest day for me, but the events of the last six days really wore me down. I decided to bump Wednesday's workout to Thursday morning. I will be at One World from about 8am to 9:30am if anyone wants to come in and do today's workout.

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WOD   11/26/2009

Run 5k.... oh come on, you knew that one was coming.

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Today was a long day. From the time Robb Wolf's post regarding the Black Box Summit and how he got fired from Crossfit came out, my phone was inundated with text messages, emails, and calls. Everyone of course wanting to know if Robb's post was accurate or the message threads on certain forums were true. People wanting to know if my resignation from CrossFit HQ was related to the events of the weekend. Even people at One World were pestering me wanting to know what happened.

So, to all the members of One World and my fellow One World owners, whether I am a CrossFit HQ trainer or not does not matter to the quality of training you will get at One World. What matters is that I am completely committed to making One World a better place to train for all of you.

To everyone else out there..... Let me tell you what the Black Box Summit was. It was an absolutely amazing presentation of how to make your box, your coaching abilities, and your athletes better. I left the Black Box Summit with a  renewed vigor to make One World a better gym. Every lecture was chocked full of information to make your CrossFit program and athletes better. How can anyone listening to what was being said disapprove? That's just insanity!  The people who were presenting never once bashed CrossFit. Greg and Aimee of Catalyst Athletics made fun of the the fact that they are not CrossFitting, but they were both adamant that learning to lift better will make you a better CrossFitter. That makes sense to all of us doesn't it? Can't people have fun in a presentation? Don't sweat it Greg and Aimee, everyone at that seminar except for apparently two people recognized the humor in your presentations, and trust me, I know humor when I see it...haha!!! Can't people who don't do CrossFIt workouts regularly or not at all still present sound ideas on how to make your CrossFit performance better? I think so. Hell, I am sure there are people who help run CrossFit INC that don't train regular, but still daily come up with ideas to try and make the program better. Lighten up!

About Robb's post. I love Robb and Nicki. They are good folks. I've spent time on vacation with them. Here is what I can tell you. I was there during the lecture incidents described by Robb. Robb's account of what happened was accurate. Regardless of how any comments were perceived, I don't think someone of Dave Castro's stature in CrossFit INC should have said what he said, but that is my opinion, and I am entitled to my opinion. I was not a witness to what happened outside as described by Robb. I am actually glad I wasn't there and really it was not my business to be there. Unfortunate that there were people attending the seminar that actually did witness it. And finally, my interactions with Dave Castro are my business that I chose not to discuss on this site so don't ask.

Long and short of it folks, the Black Box Summit showed some ways for you to MAKE YOUR CROSSFIT PROGRAM BETTER. I can't thank the presenters (Jeremy Thiel, Carey Kepler, Dutch Lowy, Greg Everett, Aimee Anaya, James Fitzgerald, and Rutman) enough for putting it together and putting me on the right path to make One World rock!

When all is said and done, the beautiful thing is that you get to do it anyway you want. If CrossFit INC doesn't like what some people are saying or doing, they should make the brand a franchise. Otherwise, go forth affiliate owners and run your gym as you see fit!

Now stop asking me what went on at the Black Box Summit.

To all you folks who have no idea what I am talking about, just disregard this entire post and things will be back to normal tomorrow!!!!

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WOD   11/25/2009

"Murph Lite"

Complete the following for time. Run one mile, then do as many rounds as you can in twenty minutes of five pull-ups, ten push-ups, fifteen squats, then run one mile again. No weighted vest necessary!!!

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A SUBTLE CHANGE FOR THE BETTER

So you’ve read on the posts the last several days about how I attended the Black Box Summit. I’ve been ranting and raving about how spectacular all the information was and how what I learned is going to make One World a better box and you and I better athletes. In order to make the box and us better, there needs to be change.... a lot of change. If I were to implement all the changes I see in the future in one shot, it would be too overwhelming for all of us and no one would benefit.

The first change is subtle. You all need to formulate a distinct goal for your workout program.

Goal as defined by Webster:  "the aim or object towards which an endeavour is directed."

So you are asking yourself, how is having a goal going to make One World a better gym and you a better athlete? There are two types of goals. Short term and long term. At Crossfit One World, an example of a short term goal might be to get your first muscle-up or a body weight overhead squat. (Or 20 double unders in a row for me...haha) An example of a long term goal might be to participate in the NorCal Sectionals for the 2010 CrossFit Games. A workout program without goals is a dead end. It’s a recipe for burnout and quitting. You are just working out for the sake of working out with no good reason.

So, you are all tasked an assignment. Come up with a goal. The “Return of the Excuses” portion of the dry erase board will be replaced with a “Goals” section. EVERYONE who works out at CrossFit One World will post a goal. It has to be a measurable and achievable goal. You can’t just say, “My goal is to get more fit.” You do that every time you step through the door and workout. There is no end point to that...no distinct reward of achievement. I would stick to short term goals over long term goals. Put a deadline next to your goal, and you will work at it that much harder. Your trainers will be tasked to make sure you are working at achieving your goal. Everyone will be helping everyone to reach their goal. When you achieve a goal, you will have to post a new goal. Please make sure you right small and neat so we can fit everyone on the board. If you write something lame, I will erase it, and make you write something new. Seriously, everyone will be required to post a goal.

This past weekend I resigned from my CrossFit HQ Trainer position so that I can be around the gym a lot more. I will have plenty of time now to play cop freddy and make sure we all achieve our goals! I want One World to be the best CrossFit gym that it possibly can be with the best CrossFit athletes.

My goal: Stop jerking around and get 20 damn double unders in a row. I am shooting for 12/5 as my date. What is your goal?

So you see, the gym and you are on the road to getting better already.

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Hey everyone, please print up this poster and help out Cheryl. Her dog, Makoa, ran off on the 18th and hasn't been seen since. Please help!!!!

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It is Thanksgiving Week. We will be running no scheduled sessions from Thursday thru Sunday. I will be posting a 5k run for Thanksgiving. No one wanted in on the Turkey Trot, so your on your own! I have some great workouts that will be posted for the rest of the weekend that you will be able to perform at home also.

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WOD   11/24/2009

Get a max weight thruster.

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CROSSFIT PROGRESSION

At the Black Box Summit one of the topics was what a coach needs to deliver to three different types of CrossFitters.... The "beginners," the "average Joe/Jane," and the "athlete." The needs of each type of CrossFitter are unique. Our goal as coaches is to make sure we are meeting your needs.

I have three days of awesome information that is going to make One World a better gym and make all of you better athletes. I will be meeting with the owners and the trainers within the week following my return. Expect some changes, subtle, but definitely for the better.

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So what is going on at the Black Box Summit? Check out SICFIT.com for constant updates on the weekend.

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It is Thanksgiving Week. We will be running no scheduled sessions from Thursday thru Sunday. I will be posting a 5k run for Thanksgiving morning. I am thinking an informal 9am Turkey Trot at the gym. Anyone want to join in? I have some great workouts that will be posted for the rest of the weekend that you will be able to perform at home.

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REST DAY   11/23/2009

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

Work on your handstand. Use  a partner and get upside down!

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YOUR OPINION?

CrossFit has changed my life.I believe it has changed the lives of many of you. I love to spread the love about the system that I believe in.

That being said, this video has circulated around the internet for quite some time now. Most of you have already seen it. I always crack up when I hear people reciting lines from the clip. There are those who will say the video is meant to demean CrossFit.

What I love is that all you One World folks "get it." The video is just funny. Yes, it plays into the hand of those who hate CrossFit, but the way I look at it is that if you are legit, the bashers come out of the woodwork and want knock what you do.

Post thoughts to comments.

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WOD   11/22/2009

Free Sunday Workout!

Workout posted after the session.

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A GATHERING OF GREAT MINDS

I am at the Black Box Summit in Austin Texas. The crew presenting for the three day seminar has probably forgotten more about fitness and how to run a gym than I will ever know. I am learning sooooo much. L to R: Carey Kepler, Robb Wolf, Nicki Violetti, James Fitzgerald, Aimee Anaya, Greg Everett, Coach Rutherford, Dutch Lowy, and Jeremy Thiel. This seminar is awesome!

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WOD   11/21/2009

Perform one minute calorie row. Rest one minute. Perform one minute calorie row. Rest 50 seconds. Perform one minute calorie row. Rest 40 seconds. Perform one minute calorie row. Rest 30 seconds. Perform one minute calorie row. Rest 20 seconds. Perform one minute calorie row. Rest 10 seconds. Perform one minute calorie row. 

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ONE WORLD T-SHIRTS OUT AND ABOUT.......UNIVERSITY OF NOTRE DAME!!!

"Freddy,

I know we never actually met but I'm Roman Macias' cousin that swapped the Fit as F**k shirts for our Notre Dame PT shirts.  Just wanted to let you know how our 4 Midshipmen from the University of Notre Dame did during the Baraka Bouts.  3 out of the 4 won by beating the snot out of their opponents without a doubt.  1 lost in a controversial split decision.  All in all, they did extremely well and will definitely be back next year to defend their titles.  The MIDN put in countless hours of training, both Crossfit based (pulled from the One World website) and boxing.  Thanks for the shirts, hope you liked ours.  Here is a couple pictures from fight night and us showing our support with the One World shirts.  Thanks again for all that you do and hopefully in the future at least one of us can stop by and visit the gym when we are in Cali.
 
Semper Fi

 From left to right in the Girl Fighters picture is MIDN 3/C Mary Coyne winner, MIDN 3/C Clare Lyons winner, Gunny Macias, MIDN 3/C Kerry Olinger loss in split decision, and MIDN 3/C Kaitlin Kleiber winner.  The 2 on the left are Navy Option and the 2 on the right are Marine Option."

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Good job coming up with some good guesses on today's workout.  Well, all except the two "Nasty Girls" guesses. That was way off! HaHa!

WOD   11/20/2009

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

• Muscle-up
• Deadlift (M:275#/W:185#)

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I'll be in Austin, TX attending the Black Box Summit until Monday, so I apologize for the short posts in advance.

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WTF?

At the recent Self Myofascial Release Technique Coaches Clinic, Jerry and I were cracking up as Chong was obviously doing some sort of "self release", but not what the instructor had in mind. You were suppose to roll around and adjust the Trigger Point ball as needed. I am pretty sure Chong was adjusting ball in the plural sense. I would advise all of you not to borrow Chong's Trigger Point gear.  It has been violated.

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I gave some props to my time spent following CrossFit Football on my training blog. Check it out!

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REST DAY~~~~11/19/2009

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

Practice anything that doesn't involve a muscle-up or a deadlift or anything similar. (That is called a hint as to what is on tap for Friday's workout.) Just so you all know, Chong and I sit down once a month and program for a whole month in advance. We actually have the next seven weeks scheduled out with some cool stuff that I think you will all enjoy/hate.

Since you now know that the workouts are already planned out, I am offering a free month of membership dues to anyone who can exactly guess what Friday's workout will be based on the clues I provided earlier. If anything, Chong and I will get some great ideas to use on a future date. Post your guess to comments.

THE GIRL BEHIND THE DESK

Recognize the girl on the left? I am sure you do. That's Doanh, the girl who sits behind the desk at the gym from 4pm'ish until 9pm'ish. That guy on the right is Zvi, one of the owners of One World and Krav Maga One World's head instructor (he is the definition of a Krav badass). Doanh and Zvi were married over the summer, so I guess you can say that Doanh is an owner too.

Doanh wears many hats while she sits behind the desk. She manages our bills and keeps membership records up to date. She manages inventory that we keep in the pro shop. She has often been an impromptu baby sitter when your kids hang out around the front desk and she is patient enough to entertain them (she does not get paid to be a baby sitter....) I can tell you right now if I was working the desk I'd tell your kids to piss off and go sit in the lobby without making so much as a pipsqueak (haha).  Doanh was really instrumental in helping us organize the business side of One World and actually start running a better show overall. THANK YOU DOANH!!!!

So why the post? One of Doanh's many jobs is to make sure you all scan in before your training session. It's a necessary evil for her to make sure that everyone's membership is up to date, plus, we use the data when we formulate the schedules. Some of you have gotten into a bad habit. You are running a little late so you bypass the scan in. You rush to your training session as Doanh calls out to you to scan in. You ignore her. Policing the scan in is an ungrateful job, but someone has to do it. So please, please, please' scan your membership card in before you join your session...even if you are late. You're already late (which you all know fucking pisses me off) so it is not really gonna matter if you are 30 seconds more late because you scanned in. Your instructor, me included, is still gonna love you when all is said and done. Please don't hate on Doanh for being diligent about everyone scanning in.

Long and short of it, scan in or Zvi will kick your ass.

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Every now and then a workout gets posted that even I just look at and think, "Yuck!"

WOD   11/18/2009

You will perform four movements, one minute each. You will rest one minute between each movement. Tally reps for each movement. The four movements constitute one round. Perform three rounds for total reps. The movements are:

• Thruster (M:95#/W:65#)
• Burpees
• Box jumps (M:24"/W:20")
• Knees to elbows

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ONE WORLD WEIGHTLIFTING CLUB DEBUT!

Congrats to the One World Weightlifting Club for participating in their first ever meet! Jason Kinser took 5th place in the master division with a 75kg snatch and a 90kg clean and jerk. Great job Jason!!!

The crew: Andrea, Coach Angela, Ruth, Rita, and Chris. Where was Jason???

 

Gettin' it on! Nice work "old man!"
 

Chris hits a 107kg clean and jerk.  

Andrea (an adopted One Worlder!)

Nice work boys and girls! We all saw how hard you guys trained. Looking forward to seeing how much better you do in the next meet.

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WOD   11/17/2009

4 x  400m run. Rest two minutes between efforts.

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MYO CLINIC

One World hosted the Self Myofascial Release Coach's Clinic this past weekend. Big thanks to Jeff and Carolyn Alexander of Network Fitness for coming up from SoCal and presenting the clinic. Jeff's presentation was AWESOME! The whole clinic was hands on right from the get go. One World is looking forward to working more with Jeff and Carolyn in the future.

As you can see by the photo, several One Worlders were at the clinic. We learned lots of SMR techniques that we are looking forward to sharing with you all. The techniques we learned will help with range of motion issues, better recovery, and in the long run, better performance and health. One World will also be selling some of the SMR tools in our pro shop. Get ready to feel the joy that is SMR technique.

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I have decided to move the Ice Fishing Tournament to 1/9/2010. December is a tough month to hold an event what with all the holiday work parties going on through the month. The Ice Fishing Tournament will be a great way to bring in the new year!

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Happy Monday.......

WOD   11/16/2009

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

• 4 power clean and jerks (M:165#/W:105#)
• 6 handstand push-ups
• 8 chest to bar pull-ups

Workout from the man, John Welbourn, at CrossFit Football.

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ONE WORLD PROPS FROM INDIA!

A big thank you to Rashmi for dropping me this note. The first CrossFit afiliate in India, and all to a good cause.

"Hello Freddy,

I am from CrossFit Sri Ram Ashram, a non-profit affiliate in India. Sri Ram Ashram is a home for abandoned children with 65 residential children ages 4 months to 20+yo. We started CrossFit a year ago and became India's first affiliate in March. We started with our oldest boys and now have classes for 8 years and up. I want to thank you for your great site. We often get WODs from you and enjoy the information you post. We love the creativity (read insanity) of your workouts. You always keep it interesting.

Thanks so much,

Rashmi"

crossfitsriramashram.typepad.com

sriramashram.org

I just finished making a donation on the Sri Ram Ashram website, and I am asking that all you One Worlders take a moment to do the same. Definitely money well spent! 

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The gym is closed Sunday for the Myo Release Coaches Clinic (which has been outrageously awesome so far). See you all for the free workout next weekend!

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REST DAY   11/15/2009

Watch football on the couch for as long as you can. Go for a new personal record!!

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A BIG THANK YOU FROM ALL OF US TO ALL OF YOU!

On Friday night, the owners of One World Self Defense & Fitness went out to dinner to celebrate reaching 200 members. From left to right: Brad and Carmela Medeiros, Doanh Nguyen and Zvi Kowit, Irma and James Blake, Freddy and Nancy Camacho. 

We all would like to thank each and every one of you for sticking with us through thick and thin. The members of One World are what make it such a fun place to train. 

Some One World facts:

• One World Self Defense & Fitness is actually a corporation registered under the name Five Families Martial Arts, INC. We started out with five families investing in the venture.
• We all previously trained together at Self-Defense Institute in Fremont. We all have a Krav Maga background and are all certified Krav instructors. Zvi, Brad and James all have black belts in Krav Maga. Brad, James and I all spent time in the ring. Brad appeared several times on ESPN.
  
• The current location of One World was one of the first places we looked at, but the last place we picked. We originally thought it was too big. It took us a year to secure a location after we decided to start the venture.
• We all took turns coaching kid's self defense and fitness and agreed that coaching kids was a pain in the ass. Kids program dropped. Sorry kids! (The kids BJJ is a separate program taught by an instructor who actually enjoys working with children)
  
• We became official tenants and got the keys to the building on 11/23/2005. That's right, we are close to our four year anniversary!
• In four years, the gym floor plan has changed three times.
• Yes, it is true...the bathrooms took us two years to complete. The lesson learned: Just pay the money and hire a contractor to do the whole job. In the long run, the cost is the same!
  
• The name "One World" was the idea of my wife Nancy (along with the "Fit as F**K" slogan). For the record, Nancy has no idea what the "New World Order" is and quite frankly, doesn't care. The name "One World" was meant to reflect the different styles of martial arts from around the world we intended to offer, and it also reflected our belief that we didn't care about your race, religion, political or moral views. When you step into One World, everyone is equal. We are all just there to train and have a good time.
• None of us had ever heard of CrossFit when we started One World. Our outstanding BJJ instructor, Mike Prudencio, first mentioned the word CrossFit to me in March of 2006. I was hooked from the moment I first logged onto www.crossfit.com. We affiliated in July of 2006. CrossFit took over the gym, but now we have a nice balance between CrossFit, Krav Maga, and BJJ.
  
• One World now offers CrossFit, Krav Maga, Brazilian Jiu-Jitsu, Judo, Eskrima, Wrestling, Kickboxing, fight conditioning, full contact sparring. That's one hell of a line-up.  
  
• When we started the gym, our combined experience in running a business was a total of zero years, zero months and zero days. It literally took us three years just to get our shit together and realize that One World was a business and not a hobby. We are still learning! Business 101 from the school of hard knocks! Thanks for bearing with us during our growing pains!

On Monday, we will be filing the paperwork to expand the gym another 3200sf into the empty unit next door. We have been trying to expand since February, but Union City changed the zoning prior to us signing our current lease. I am pretty confident that the city will grant our request, but the process will still take some time to complete. I know it has been crazy at the gym with all the people there. Be patient! When we get the new spot, we will be moving all of CrossFit into the new digs. It will be awesome!

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The gym is closed this weekend. See you all on Monday!!!

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The gym is closed this weekend, so here is a workout you can do on your own. I used to do this all the time in high school when I was wrestling.

WOD   11/14/2009

Measure out one mile of straight road on a city street using your car's odometer. Park your car at the end of the mile. Pick as regular as possible interval points within that mile distance. I like to use street lights or telephone poles. Jog to one interval point, run as hard as possible to the next. At the end of the mile, jog back to your car. Good times!!!

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GO FOR IT!!!

Andrea Searby and Jason Kinser with Coach Angela Lim. Andrea and Jason (along with Chris Stroud and Ruth Pardue) will be competing in the 2009 Don Wilson/Golden West Open USA Weightlifting Competition this weekend at Sacramento State University. The four have been training hard, and I know they will all do well. Best wishes from all of us at One World. (Take some pics for me!!!)

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One World will be closed this weekend for the Myo Coaches Clinic. Sorry for the inconvenience. Gives you a good excuse to drive to Sacramento to go watch the weightlifting meet.

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Austin Begiebing at CrossFit Unlimited has started programming for me in my quest to qualify for the 2010 CrossFit Games. Austin is amazing. The fact that he has programmed for Jason Khalipa for the last two years is proof positive that he is a programming genius. (Plus the fact that Jason Khalipa is truly a freak of nature.) I don't do well if I program for myself, so that is why I am following whatever Austin says to do.

I started an online journal of my quest. I think it will be pretty interesting to see how my 44 year old body holds up. Check in every now and then and give me some support. After one cycle, I can already tell I'll need some encouragement from my friends....haha!

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WOD   11/13/2009

"Barbara"

Complete five rounds of the following for time. Rest three minutes between rounds. Your final time is the total of all five rounds. 

• 20 pull-ups
• 30 push-ups
• 40 Abmat sit-ups (feet unanchored)
• 50 squats

Coach's Corner: This is a go for broke effort every round!!! Barbara has made me vomit. Obviously, not what defines a "good workout," but when you really throw yourself at the shorter, high power output workouts, puking is a possible side effect. In all honesty, on the few occasions that I have puked after a workout, I actually feel much better after I chuck the groceries....

Checkout a Barbara video from CrossFit Santa Cruz. Good times!!!

Barbara from Hollis Molloy on Vimeo.

ONE WORLD OUT AND ABOUT....LONDON!!!!

"Hey Freddy,

This is Rob Silver and I attended the CrossFit Level One Certification in August this year at One World.  You were able to grace me with a CrossFit One World shirt for helping out and I recently wore it to my box, CrossFit Central London, hoping to represent your great gym.  Here's the picture, and maybe I will get one of the shirt in front of Parliament or something for your around the world series.

Cheers,
Rob

P.S.- I can't thank you guys enough for putting on the amazing certification and for the One World members that took me out to dinner on the eve of the cert."

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The gym will be closed this weekend for the Myo Coaches Clinic. Sorry for the inconvenience.

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WOD   11/12/2009

Snatch   3/3/3/3/3

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I would prefer you get full range of motion on your snatches, but damn, this is a big lift for a not so big guy....

YOUR ONE WORLD TURNED UPSIDE DOWN

Lauren still all smiles during a recent interval rowing workout. If you can still smile during a workout that you rock, well, you are pretty much a badass.

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The gym will be closed this weekend for the Myofunction Coaches Clinic. Sorry for the inconvenience.

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REST DAY~~~~SKILLS DAY   11/11/2009

Rest....OR....make up one of the workouts you missed....OR....

What happen to one of you ladies getting 30 muscle ups for time? Practice!!!!

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This is not a muscle-up technique you see regularly performed, but I think it is pretty legit and looks hard as hell to perform. I got to give this one a try....

10 minutes. Over the course of an entire day, 10 minutes is a drop in the bucket. That being said, it is hard to believe that you can get an effective CrossFit workout in just 10 minutes! In my opinion, the 10 minute or less workouts are the best and the worst of what CrossFit as a program offers. The best because in the 10 minute or less realm, you can throw yourself at the workout full tilt boogie. The worst because in the 10 minute or less realm you can throw yourself at the workout full tilt boogie. That level of intensity gives you the best return at attempting to achieve the best fitness level possible, but it wrecks you!!! All my puke sessions from CrossFit workouts have happened in the 10 minute or less time range. Now, don't get confused.... we still need to do longer workouts, lift heavy, and run those damn 5k's, but there is a lot of good potent stuff happening in the 10 minute workout range.

You've seen infomercials on TV that promise you weight loss and getting fitter in 10 minutes or less (three payments of $19.99). Why is CrossFit different? Well, look at those infomercials. All the people that are doing a demo of the product are always smiling while they are working out. The infomercials use language like "it's easy" to sell their product to a lazy populace that is always looking for the easy way to accomplish something that actually takes effort. 

Could you imagine a CrossFit infomercial? People actually working hard during a workout. Close-ups of people lying on the floor in a puddle of sweat flopping around uncomfortably. The camera would zoom in on a CrossFit athlete to get a testimonial regarding the workout. The athlete would mumble some incoherent words while gasping for air..... CrossFit would not sell shit!!!

Training with intensity is how you see positive results in a short period of time. Unfortunately, training with intensity also sucks, so not a lot of people can gut it out on a regular basis. Huge kudos to all of you who stay consistent!

A snapshot from the CrossFit Infomercial. This is not television friendly.....
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The gym will be closed this weekend for a seminar. Sorry for the inconvenience!

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WOD   11/10/2009

"The Filthy Fifty"

Complete the following for time:

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

Rita demos the Filthy Fifty. I know a ton of you (guys) are big fans of this vid. Solid movement from a beautiful and totally cool girl!

Filthy Fifty demo from crossfitoneworld on Vimeo.

BELATED CONGRATS

Big apologies to Anna, Cheryl and Jenn for me not posting this pic sooner. On October 3rd, they completed the San Jose Rock n' Roll Half Marathon. I remember when Cheryl couldn't even run all the way around the block without taking a break. Great job ladies and kudos to Anna for representing with the cool CrossFit One World tank top!

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The old schedule is back! The 6:15pm class is a go on Monday through Friday. The 7:30pm session on Monday and Wednesday is back to 7:15pm. The new On-Ramp Program will continue to meet at 6:30pm.

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Speaking of Cheryl and running around the block......

WOD   11/9/2009

Perform three attempts at running around the block (1.1 miles) for time. Rest five minutes between efforts. Good day to wear a watch with a stop watch function. Happy Monday!!!!

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LOOKING COOL IN THE "ONESIE"

Chris Stroud will be the first member of the newly USAW registered One World Weightlifting Club to compete in a sanctioned weightlifting competition next weekend. Chis trained in his competition singlet (aka the "onesie") last Tuesday. Coach Angela Lim wore her singlet in support. Maybe we should have mandatory onesie night at the gym.

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WOD   11/8/2009

This is the workout for the free Sunday session. Scaled, of course, for those who are trying out CrossFit for the first time.

"Football Sunday"

This is a three man team workout. Each team will play two 12 minute halves with a 5 minute half time.

Scoring is as follows:

• A touchdown is scored when a three man team completes 60 wall balls (M:20#/W:14#) and 60 burpees. Only two team members can be working at one time, and you cannot have the two team members working on the same exercise. If you score a touchdown, the whole team must complete a 200m run for the extra point
• A field goal is scored when the three man team completes 30 thrusters (M:75#/W:55#) and 60 box jumps (M:24"/W:20"). Only two team members can be working at one time, and you cannot have the two team members working on the same exercise.

Huge bonus points if you perform this workout wearing some sort of clothing supporting your favorite football team.

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WELCOME!

Congrats to the first group of new One World athletes to complete our On-Ramp Program. Coach Chong and his assistants Chris Stroud and Jerry Lamigo were stoked about how much everyone improved. Chong was really excited to see the camaraderie between all the new members grow with each session. This is exactly what we hoped for when we decided to start the On-Ramp Program.

A key component to the On-Ramp Program is that participants see how effective CrossFit programming really is. The group performs a workout during each of the 12 sessions. The On-Ramp philosophy is that each session and workout builds on the prior workout in both skill level and intensity.

The first workout and the twelfth workout are the same: 200m run then 21/15/9 reps of squat/push-up/body row, and then 200m run. When Chong and I set up the program, we knew that everyone would see huge improvement in just 12 sessions. We were not wrong in our assumption. Check out the results!
The number on the right is their time from the first session. WOW!

This workout will be posted on our Wall of Fame as "On-Ramp" Congrats to the newest athletes to get their names on the Wall of Fame!!!

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REST DAY~~~~SKILLS DAY   11/7/2009

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

Play around with some sprint work.

I don't know jack about sprinting proper. Where to go when you want to learn something new? youtube!

I have no idea who this guy is. I have no idea if his coaching tips are legit. For some reason, I just thought the clips were interesting and funny. Maybe a true sprinter out there can verify whether this guy is legit or not.

I'M IN!!!!

CrossFit One World member Kevin Corcoran is an avid cyclist. He enjoys both road biking and mountain biking. Kevin has been telling me he wants to take me with him on one of his mountain biking excursions. He just sent me the link to this video. Kevin says this is one of the best mountain biking spots in the Bay Area. They put a helmet camera on his buddy as they made this run, so that is Kevin you see most of the video. HOLY GOOD TIMES BATMAN! Count me in Kevin. That looks awesome!!!!

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I thought I announced this on a previous post, but I guess it slipped by me. The first On-Ramp Program finishes their last session today (11/6). The next On-Ramp Program starts on 11/9/2009. We will workout the On-Ramp Program with the workout schedule. That being said, we will go back to having the 6:15 pm  sessions on Monday, Wednesday and Friday. We will also go back to 7:15 pm on Monday and Wednesday. Thanks for bearing with us during the changes. We are just trying to make everything work as best as possible.

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WOD   11/6/2009

Deadlift   1/1/1/1/1/1/1

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Candy Cane Deadlifts.....

A SIMPLE DELICIOUS DINNER

On October 19th, I posted a picture of a meal that I called "quite possibly the perfect breakfast." Let's talk dinner! I am a big fan of any dinner that involves red meat. Red meat is the king of meats to eat when you want to build muscle mass.... just ask all those tri-tip eating body builders. I would estimate that I consume red meat in over 50% of my meals in an entire week.

For dinner, I love to fire up a few steaks on the gas grill, but honestly, when I do that I have a tendency to skip my veggies and just eat a bunch of meat (with a bottle of Cabernet subbing for my carbs). The pan of pleasure pictured above helps me get some good carbs into my system, and more importantly, from start to finish takes me about ten minutes.

Cut as much fresh asparagus as you like and into 1" pieces. I go to Safeway and just pick up one bunch of asparagus. It probably runs about 8-12 ounces. Asparagus rocks, so more is always better. Heat a few tablespoons of olive oil in a pan and toss in the asparagus. You will have to toy with your asparagus cooking time. If you like your asparagus crispy, you start adding the rest of the ingredients quickly. If you like it softer, let it cook a bit. After your asparagus cooking time meets your satisfaction, toss in some chopped garlic. I buy jars of chopped, roasted, organic garlic and scoop in a ton of the stuff. Roasted garlic is milder than regular chopped garlic, so I like to add a lot. I then add in some thin sliced beef tenderloin (filet mignon), a pound or more, and flavor it with spices of my choice. It is important that you use beef tenderloin. The cut is very tender and when sliced thin can be cut with a fork when it is raw so it doesn't need a long cooking time to get tender like cheaper cuts of meat. As soon as you add the beef, toss in a package of sliced mushrooms. Mushrooms are another ingredient that you have to toy with cooking time based on your preference. I prefer my mushrooms a bit firm. If you like them softer, add them to the mix just before you add the beef. Once everything is cooked to your satisfaction, serve  it up! I toss on some garlic salt just before I start feasting. This meal will run you about $15-$17 to cook, but unless you are really super hungry, you can easily split it into two or three servings. If you keep the meat rare, it will end up medium rare to medium when you reheat it in a microwave.

In the photo above, I used about 1.5# of tenderloin, two bunches of asparagus (you can sub any veggie if you don't like asparagus), one package of mushrooms, and almost a whole jar of garlic. The photo above provided my wifey with five meals to take to work or eat at home during the next week. I am not kidding when I tell you the whole thing was ten minutes from start until scooping into some storage containers.

You don't have enough time to "eat right"????? I call bullshit.

Post thoughts to comments.

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Chris Stroud runs the One World SDF website. He is still looking for some testimonials from you One World members. He is making you all an offer:

1.) The first 25 people to submit a testimonial will get a free One World SDF water bottle.

2.) They must submit it here: http://www.oneworldsdf.com/submit-testimonial/

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This from day two of our last in-house challenge....

WOD   11/5/2009

"Helen"

Complete three rounds for time of:

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

Coach's Corner: I hate to be a dick, but I have to make a complaint. Lately, I have been seeing a lot of weak ass pull-ups. A pull-up means the bottom of your chin goes OVER the bar. Craning your neck up so the tip of your chin just grazes the bottom portion of the bar is not a full range of motion pull-up. If you are counting that as a pull-up, you are cheating yourself and posting a bullshit time on the dry erase board. This is not what you are about if you train at One World. Some degradation of technique is acceptable in an intense workout. Full range of motion in a movement is not.

It also drives me crazy when I see an athlete barely make a pull-up (sometimes not even making the attempt), and then for some crazy reason, try to do another one. Nine times out of ten they miss the attempt. (It drives me even crazier if they count the missed attempt.) Do yourself a favor, don't waste the effort! Drop off the bar, grab a breathe or two, then hop back on and pound them out. You will be faster and LEGIT!

Here is a good challenge for all of you tomorrow. Grab a person in the gym who is just chillin' and ask them to judge your pull-ups. If they say your chin does not go OVER the bar, don't count it! I'd rather be the guy who comes in last with full range of motion than the guy who claims first with bullshit......

This is pull-ups done right. Thank you Rob Miller....

ICE IS YOUR FRIEND

If you have been CrossFitting for any amount of time, you have likely experienced some sort of tweak, strain or inflammation of a muscle or connective tissue of a joint. This rings especially true and is practically a given for us "older" CrossFitters who are constantly trying to keep up with our younger counterparts.

Fear not, slight tweaks are easily treated with ice, rest, and some over the counter non-steroid anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen (my personal favorite). Give yourself a couple days of laying off the injured portion of your body, and slight injuries recover fairly quickly. Note- NSAIDs work great to treat INFLAMMATION. Do  not use NSAIDs for just being sore.

More serious strains or even slight tears need to be handled with much more patience. Follow the RICE protocol. Rest, ice, compression, and elevation:

REST is the key component. Any injury to muscle or ligaments can take six to eight weeks (or longer) to COMPLETELY heal. Just because it is feeling better, be wary. You can potentially damage yourself worse if you jump full tilt boogie into training the damaged area.

ICE is probably the best thing you can do for an injury. Icing it within 48 hours of the initial injury will help with inflammation and swelling. Damage to a ligament or a muscle causes a cellular release of fluid to the damaged area. Couple this with a rush of blood flow, and you get swelling rather quickly. Ice constricts the blood vessels in the area and limits blood flow, thus reducing swelling. Ice reduces the activity of free nerve endings in the effected area, essentially making the area numb and reducing the amount of pain. Be careful with pain reduction. I often ice an injury and then think it feels like a million bucks. Don't ice and then train the injured area. Again, you need to rest! Most doctors agree that icing the injury three to four times a day will speed up the healing process. Doctors and scientist seem to agree that you should ice for no longer than 20 minutes so you don't damage any skin or underlying tissue (like with frostbite).

COMPRESSION works two-fold. First, like ice, it helps with inflammation by restricting blood flow to the area. Second, it offers support to the damaged area relieving the total amount of work that the injured joint or muscle has to do. An ACE bandage or neoprene sleeve works well. Avoid wrapping an area too tightly.

ELEVATION also works in lowering blood flow to the injured area. Elevate the injured area higher than your heart and let gravity work for you.

INJURIES SUCK! It's even worse when you are a dedicated athlete who works out regularly. Some folks couple that dedication with a perceived sense that others will think they are copping out if they properly rest an injury. They don't listen to their body, and they "suck it up" and train anyway. STUPID! (I know because I have fallen into this trap myself.) Don't succumb to peer pressure. You can still train if you are injured! You just need to be super smart about it. If it hurts, DON'T DO IT! Even if it hurts a little during a range of motion, you are causing injured tissue to be forced into work and adding time to your recovery period. Substitute movements or even complete workouts with exercises that don't involve damaged areas of your body.

The potential for injury is real in any physical endeavor. I stand strong in my belief that CrossFit is safe when you perform the workouts with some smarts. Avoid injury in the first place by striving for excellence in your knowledge and application of proper technique. On those occasions were you incur an injury, be smart about your recovery!!!!

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WOD   11/4/2009

This is from our last in house competition:

You have one hour to complete a 5k row for time and 30 clean and jerks for time (M:135#/W:95#). Post an individual time for each. You may do them in any order, but you must complete both tasks within one hour. The clean and jerk can be a power clean and then any way overhead you wish (press, push pres, push jerk, split jerk) as long as you get to full lock out and bring both feet back under your hips with the body in an upright position.

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ELEVATION IS A MOFO!!!!

Nancy and I did a whirlwind tour of the Grand Canyon, Sedona, and Jerome (Ghost Town). A total of about nine hours of driving with a few hours of sightseeing, eating and taking pictures thrown in. We were gone for a total of 12 hours. This sign reminded me why I felt so "blah" all day.

I am a sea level guy. I can't believe how bad elevation can jack you up! On Saturday I worked out at the CrossFit Flagstaff facility. The elevation is 7000'. First, I did Tabata Squats with the rest of the CrossFit Level I Certification participants. (Curses to all the other younger trainers for not volunteering to be the "rabbit".) The Tabata squats sucked as always, but I really didn't feel the oxygen deprivation at that point. At lunch, I decided I wanted to put the thin air to the test. I did a rowing version of "Michael": three rounds of 1000m row/50 GHD sit-ups/50 GHD hip extensions.

I finished about three minutes over my regular Michael time. The last row was definitely a bitch, but overall, the workout wasn't too bad. It was after the workout that things went really sucky. I had that "Fran" cough for the next three hours. I felt completely wiped out... I literally felt like I could have climbed into bed and crashed out until the next morning. I still don't feel "right."

Now it is two days later and I am wicked sore! I think I would have been this sore regardless since I haven't done either Michael or Tabata squats in a very, very long time. I still have to wonder if the elevation has made a difference on how sore my body feels right now.

I give it up to all the folks who work out at high elevation. I understand they get acclimated to the thinner air, but it is still damn impressive.

Have you had any experiences with elevation and human performance? Post to comments.

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I think I have at least one $375 spot available for the Myofascial Release Clinic (see right sidebar for details). Price on the registration page is up to $450. If you would like to attend, but money is tight, hit me up and we can work something out. freddy@crossfitoneworld.com

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REST DAY~~~~SKILLS DAY   11/3/2009

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

Do some l-sits on the paralettes.

Don't know who this kid is or why he felt he needed to give us a video tour of his house, but this is a pretty good l-sit routine to try following for a few weeks.

CROSSFIT FACES.....

I see lots of different faces on athletes once they step through the doors of the gym. At first everyone is usually pretty happy to walk into the box and see all their friends. A lot of you immediately walk over to the dry erase board and check out the results posted for the day's workout. I've seen some very intense looks on people's faces as they study the board. Facial expressions during a workout can range from intense to frightening.

At CrossFit Camacho (aka the garage gym) I see those same faces....

Happy to be at the gym:

Focusing on the workout.  I love the intense look!

If you close your eyes in the middle of the workout, you suddenly won't be there anymore.... This is very helpful when the workout really sucks!

CrossFit blogging rule number one.... When you are pinched for time and content, just post pictures of your mutt :-)

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WOD   11/2/2009

Complete five rounds for time of:

• 200m run
• 15 sumo deadlift high pulls (M:75#/W:55#)
  
• 15 overhead squats (M:75#/W:55#)

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I'm in Arizona until Tuesday afternoon, so sorry for the short posts. Things will be back to normal on Wednesday.

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