CrossFit One World

ARE YOU CROSSFIT CLICHE?

A day in the life of a member at CrossFit Cliche......

I got up this morning and ate my PALEO breakfast of eggs, avocado, spinach and 12 FISH OIL caps. It was delicious and just the fuel I needed to attack my WOD later in the day like the FIREBREATHER that I am. Good sound nutrition advice from ROBB WOLF.  

But before WODDING at my BOX, CrossFit Cliche, I went on a shopping trip and bought some new VIBRAM FIVE FINGERS!!! Now I can do the POSE METHOD of running more efficiently. If I am on a CAVEMAN DIET, I might as well RUN LIKE A CAVEMAN too. I am just bummed I won't get to wear my KNEE HIGH SOCKS when I wear my FIVE FINGERS. I guess there will be days when I still wear my INOV8's.

So I hit up the gym and ROLLED OUT ON THE FOAM ROLLER as part of my warm-up routine that I do everyday before I WOD. I also did a bunch of warm-up drills that got my sweat on. After all, MY WARM-UP IS YOUR WORKOUT. Since CrossFit Cliche is STRENGTH BIASED, I also did a 5x3 HEAVY DEADLIFT at 275#! My workout was awesome. It was a CHIPPER with 400m runs, KIPPING pull-ups, KIPPING handstand push-ups, GROUND TO OVERHEAD CLEAN AND JERKS, and LATERAL JUMP BURPEES, all to CROSSFIT GAMES STANDARDS of course! I RIPPED MY SHIRT OFF and went BEAST MODE on the WOD like the true WARRIOR that I am. 

Obviously, my workout hit most of the TEN GENERAL SKILLS OF FITNESS. The workout left me exausted and FLOPPING AROUND ON THE FLOOR in pool of my own sweat. I was sure to make some SWEAT ANGELS and checked that my friend got plenty of PICTURES OF ME WODDING and looking wrecked afterward. I obviously INCREASED MY WORK CAPACITY ACROSS BROAD TIME AND MODAL DOMAINS. 

After I WROTE MY TIME ON THE WHITEBOARD and let everyone know that I did it AS PRESCRIBED by writing RX’D next to my time, I drank my PROGENEX POST-WORKOUT SHAKE with some POST WORKOUT CARB LOADING of MASHED SWEET POTATOES.

Later that night, I put on my SKINS RECOVERY TIGHTS and drank a PROGENEX RECOVERY SHAKE and 12 more FISH OIL caps. Tomorrow, I will be ready to kill the WOD again. I'm really looking forward to my REST DAY when I will also have a CHEAT DAY on my PALEO DIET, which will eventually lead to me POSTING ON FACEBOOK ABOUT HOW GUILTY I AM ABOUT MY CHEAT DAY. Which in turn will lead to me POSTING ON FACEBOOK ABOUT MY KILLER POST CHEAT DAY WOD. All my fellow CrossFit Cliche friends will then comment about how fucking badass I am. 

I AM ELITE.

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From Coach Angela:

I HAVE HAD A FEW INQUIRIES ABOUT THE UPCOMING O-LIFTING CLINICS. THIS IS OPEN TO EVERYONE. IT WILL BE FROM 10 A.M. TO NOON AND SPACE IS LIMITED TO 6 PARTICIPANTS.

UPCOMING O-LIFTING CLINICS!!!!

• SATURDAY, JULY 9TH - THE CLEAN AND JERK
• SATURDAY JULY 16TH - THE SNATCH

YOU MUST REGISTER AT THE FRONT DESK AND PAY THE THURSDAY PRIOR TO EACH CLINIC. THE FEE IS $75. WE WILL LOOK AT YOUR LIFT INDIVIDUALLY AND GIVE YOU FEEDBACK TO HELP IMPROVE YOUR LIFT. AFTER YOU HAVE COMPLETED ONE OF THESE INITIAL CLASSES YOU WILL BE ABLE TO JOIN OUR WEEKLY SESSIONS TO CONTINUE TO IMPROVE YOUR LIFTING TO LIFT MORE WEIGHT BETTER!!!

IF YOU HAVE QUESTIONS, PLEASE CONTACT ME AT: ANGELA_LIM@PACBELL.NET

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All classes are canceled on July 4th. There will be an open gym session from 10:30 am to 12:30 pm. Be ready for a crossfit.com HERO WORKOUT in the spirit of 4th of July.

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WORKOUT   7/1/2011

"Elizabeth"

Complete 21/15/9 reps for time of:

• Squat clean (W:95#/M:135#)
• Ring dip

POWER HOUR   7/1/2011

• Front squat 1 rep every 30 seconds for 10 minutes (70-75% of 1 rep max)
• Find one rep max weighted bar dip

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GIVE THEM SOME ONE WORLD LOVE!

Big congrats to One Worlder Adam Jensen who got hitched to his beautiful bride, Jessica, over the weekend. Much love to you both. We wish you the best as you embark on your new life together.

Being that Adam is in the Coast Guard, I am guessing they aren't on a cruise for their honeymoon....

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MAKE-UP DAY   6/30/2011

Make -up a workout you missed in the last cycle....OR....work on a skill....OR....rest! (That last cycle was a doozy!)

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VIRTUAL ONE WORLDERS....WESTMINSTER SWAT (COLORADO)

This from Guy Faltinowski:

"Hey Freddy,

This is a pic of some of the guys from Westminster, Co SWAT Team. We just did the Tough Mudder in Beaver Creek, Co. We follow your programming and posts. This thing was a bitch and the workouts helped get us through as a team."

Nice work guys! One World and One Worlders abroad salute you and thank you for your service. Take a vacation to Cali and come visit us.....

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Success. What is it and what does it take to get it? Post to comments.

Here is one interpretation. Video was sent to me by one of our newest One World members, Jeff Ornellas.

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WORKOUT   6/29/2011

Complete 5 rounds with a running clock:

• 1 minute to complete 15 kettlebell swings (W:35#/M:53#)
• 1 minute row for max distance

These are American kettlebell swings. Your score is total calories rowed. The clock does not stop for transitions. Your rest time is the time left in the minute after you complete 15 KB swings.

POWER HOUR   6/29/2011

• 5x3 hang power snatch (as heavy as possible)
• 5 rounds of 1 minute max distance row/1 minute rest (perform  with a running clock)

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

"Hi Freddy,

 

I went to visit my daughter Brittany, who introduced me to Crossfit, and I visited her box Oceanside Crossfit for a tribute wod for one of their members, Gy Sgt Justin Schmalstieg, who was killed a while ago while serving in Afghanistan. The wod was called Schmalls and it looked knarly. Unfortunately, I am still recovering from a nasty infection so did not participate in the wod.

 

From the right - Brittany (my kid), me, forgot her name, forgot her name too, Ann (the widow), Ann's Mom, Lindsey, Amber, Jaime (YES SHE IS PREGNANT AND DID THE WOD), forgot her name.

 

Lynne"

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WORKOUT   6/28/2011

"Karen"

Complete the following for time:

• 150 wallball shots (W:14#/M:20#)

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28 METERS

They did an 28 extra meters.

I have some good news and some bad news.....

First the bad news. On Saturday, I wanted to run 1000m so I grabbed the digital rollameter and took a walk. I also grabbed the fluorescent spray paint with the intention of brightening up the old run markers. It's been 5 years since I first measured out the run markers from the roll up door. Imagine my surprise when I got to the 200 meter marker (the turn around point for a 400m run) and it was 14m short from the old mark. The 400 meter marker (the turn around point for the 800m run) was 14 meters short too. WTF?!?!?!

I checked the digital rollameter for accuracy and it was correct. Obviously the old rollameter I used when we first opened up was off. This means that for the last five years, all of our workouts with 400m and 800m runs starting at the roll-up door have been 28 meters too long. DAMN!!!

Now the good news. Starting at the roll up door, I have marked every 50m on the street starting at 100m. The marks are big and clearly visible. Your running workouts are now going to be slightly easier!!

BTW- The old marks on the street are correct if you use the start line out on the street. I don't know how that happened. Maybe the roll-up door has been moving closer to the street over the years. This is California. We get a lot of seismic activity....

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WORKOUT   6/27/2011

Complete the following for time:

• 15 handstand push-ups
• 15 knees to elbows
• 400m run
• 10 handstand push-ups
• 10 knees to elbows
• 400m run
• 5 handstand push-ups
• 5 knees to elbows
• 400m run

POWER HOUR   6/27/2011

• Shoulder press  2/2/2/2/2/2
• 4x15 GHD sit-ups

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I CAN TOTALLY DO WITHOUT

Yesterday, I posted about food you just can't do without. Today, the post does an about face. Apparently, there is something you all don't have a problem avoiding: This is no easy workout. When there are rest periods involved, you know that every effort is going to be hard. It's completely different than a workout that has runs mixed with other movements. In that case, the run becomes more of a rest.

What is it about CrossFitters (especially you One World folks) and running??? I hate it too, but I understand how important it is for my overall conditioning. At this stage of my Games training, I have been doing lots of 800m and 400m splits AND IT SUCKS, but it is a necessary evil. Believe it or not, workouts like this are good for you too. Suck it up and embrace it.

What cracks me up is I could have programmed some horrible 20-30 minute workout and I KNOW that a handful of people would show up. You people have it ass backwards! This run workout is less than 12 minutes of hard work if you are a decent runner, AND there are rest intervals.

Sunday is a Make-Up Day. I will be at the gym from 10 am until about 11:30. I am giving you a chance for redemption. Remember, the honey badger wouldn't skip a running workout. He don't give a shit!

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MAKE-UP   6/26/2011

Make-up a workout you missed in the last cycle....OR....work on a skill....OR....rest!

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I JUST CAN'T HELP MYSELF

Everyone has a weakness when it comes to food. For me, it's this little devil:

Potatoes are delicious. I like mash potatoes and baked potatoes, but what really makes me feel bliss are potatoes that are fried. Potato chips, hash browns, and wonderful, wonderful, wonderful french fries make my mouth water just thinking about them.

French fries heavily salted with ketchup are by far one of my favorite things to eat. Luckily, I can keep my fried potato cravings in check, but I workout extra hard just so I can enjoy fried potatoes a couple times a week. It might not be the best food choice to be "elite," but damn it, I'm happy and stress free so to hell with it!!!

What is your "I just can't help myself" food?  Post to comments.

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WORKOUT   6/25/2011

• Run 800m for time
• Rest 3 minutes
• Run 400m for time X 2 (2 minutes rest between efforts)
• Rest 2 minutes
• Run 200m for time X 4 (1 minute rest between efforts)

You are trying for a new personal best on each run.

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CROSSFIT STOPS BULLETS?

Craziness involving a couple One World members at SWAT training last Tuesday.

You can only imagine Josh's surprise when during a shooting drill, the barrel of his rifle blew up. A "squib" round jammed up in the barrel and the next round had nowhere to go but out the side. 

You think it was bad for him? It was worst for the guy shooting to the left of Josh. A piece of the round ricochet off the ground and struck Kirk on the leg.MEDIC!!!!

It was pretty stressful for all of us. We weren't sure if Kirk was going to make it. A couple of the guys shed a few tears, but they claimed it was sunscreen in their eyes.

Make sure you don't have a full belly before you look at the picture of his wound.... It's pretty gnarly..... Fortunately, Kirk is a One Worlder, and he lives up to the reputation that One Worlders are HARDCORE. He shook off GETTING SHOT and continued with his training day like it was nothing. I think later that night, he did Fran....twice.

CrossFitters are so amazing.....

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WORKOUT  &  POWER HOUR  6/24/2011

"Lynne"

Complete the following five times:

• Max reps bodyweight bench press
• Max pull-ups

There are no time constraints for this workout, but the general consensus is to do the bench press and then do the pull-ups right after. Rest no more than five minutes between the pull-ups and the next set of bench press.

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DON'T PISS OFF THE CULT!!!

Are these the uniforms for future CrossFit Games participants?

I recently read on the CrossFit Games website that all athletes participating in the Games at the Home Depot Center will be required to wear Reebok shirts and shorts. The shirts are going to have the athletes number (and possibly the athlete’s name??) so that the athletes are easily identified by those watching. The athletes are allowed to take their shirts off (of course…it’s the CrossFIt Way), but they may not wear any other upperbody apparel other than the shirt, and I would assume a Reebok sports bra for the women. Athletes are allowed to wear whatever footwear they desire, except for Vibram Five Fingers. Okay, I made that last part up. Five Fingers are allowed, but they are still lame…..haha.

I can totally understand the girls being pissed about having to wear the Reebok sports bra. I don’t know shit about sports bras. (I only occasionally wear a bra in the privacy of my own home, but that’s another story.) I imagine that women pick a sports bra based on comfort. I don’t think that the sports bra choice should be made for them.

What I don’t get is everyone being pissed about having to wear the Reebok shirt. Didn’t Reebok sign up for a 10 year/10 million dollar sponsorship? I think if they are dishing out the bucks, why not force the athletes to wear some Reebok gear? Won’t the “Fittest Person On Earth” still be the fittest if he/she is wearing Reebok gear? I am pretty sure that all the athletes and teams that actually win the top prizes won’t be complaining too much about having to wear the Reebok stuff.

At least one affiliate owner was upset that his team was not going to get to wear their gym shirts, thus the gym not getting exposure. Huh??? Exposure to who? If someone is not a member of your gym, I am pretty sure that the CrossFit Games webcast is not going to be what drives them to your gym. Don’t sweat it. If it is really freaking you out, have your team members get some gigantic temporary tattoos of your gym logo or website on their backs and stomachs like the boxers do for their sponsors.

Based on a majority of the comments I read associated with the announcement, people are up in arms about this uniform requirement.  Many of the comments claim that CrossFit is "grass roots" or "underground" and now it has sold out. Why do so many CrossFitters think that doing CrossFit is "counterculture" or "extreme" or "underground"???? If the CrossFit Games are sponsored by a big company so be it. If I have to wear a Reebok t-shirt to compete in the Masters Division this year, it is not going to change how I train, or how I program for my gym. It is not going to change the culture of my gym. If you aren't a Games athlete, you are just exercising. Get a grip!

The fact is we all just need to get over it. Who cares if you have to wear a uniform. Don’t like it? Don’t participate. I’ve said it a million times. This isn’t Aromas anymore folks.

And now, a look at uniforms on the lighter side.....

The Games website post stated that the purpose for wearing the uniforms is to make it more viewer friendly.  Here are my thoughts on how to go about the uniform issue for the teams. The teams can wear uniforms with a logo and color design of the affiliate’s choice. Think of NFL football uniforms or NHL hockey uniforms. You can come up with different “Game Day” designs and soak people for merchandising bucks! Of course if you make teams wear uniforms, you have to have team mascots. (“Raiders” “49ers” “Sharks” “Giants”, etc)

I have already decided that we are now known as the “CrossFit One World Honey Badgers.” Why the Honey Badgers??? Watch this and then bow to the Honey Badgers!!!

Honey Badgers are badass. One day I forsee total world domination by the CrossFit One World Honey Badgers! All we have to do is actually get past the sectional so we can win the whole enchilada.... (A minor detail.)

Damn, that video cracks me up!

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WORKOUT   6/22/2011

Complete 3 rounds for time of:

• 10 supine ring rows
• 20 box jumps(W:20"/M:24")
• 30 walking lunge steps
• 40 double unders
• 500m row

The supine ring row is performed just like a ring row, but your feet are set up on a box tall enough to put your feet higher than your shoulders when your arms are fully extended. Enjoy!

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THEY'RE SO DAMN CUTE!!!

Have you noticed One World's pet ducks  in the parking lot? They have been hanging around for a few months now. I see them almost every morning, but every now and then, I see them in the afternoon too. I'm glad to see that no one has been driving recklessly through the parking lot and the little duckies haven't been run over.

Did you know that ducks mate for life? It is possible that we may even see some baby ducks scooting around the parking lot soon. If that is the case, then maybe we should think about naming our pet ducks. Post names to comments.

Of course there is also the other end of the spectrum.... Duck meat is DELICIOUS!! Maybe we should have a BBQ instead??? Just thinking out loud....

HAHAHA!

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I apologize for the instructor no-show Tuesday night. It took everyone by surprise. Luckily, Alex and Brad were able to work it out. THANK YOU!!!!

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MAKE-UP DAY   6/22/2011

Make-up a workout you missed during the last cycle....OR....work on a skill....OR....do the Power Hour....OR....Rest! (AKA stay home and keep cool)

POWER HOUR   6/22/2011

• Push Jerk   5/3/3/1/1/1
• 500m row for time

ROW IT LIKE YOU STOLE IT!! With good row technique of course......

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You know how crazy we are about rowing at One World. We are very fortunate to have a lot of rowers, and a couple of trainers who like to teach good rowing technique. Good technique will trump rowing like there is no tomorrow every time! After watching the competitors row at the CrossFit Games NorCal Regional Qualifier, trust me when I tell you that you are fortunate.

This is an old video (2008) of Rob Smith breaking the indoor rowing 500m world record by pulling 1:14.4. Rob is the second one from the bottom. Pretty easy to figure out by the end since he crushes everyone in the heat. Rob looks like he is built more like a powerlifter than a rower. Yes, his size and power help, but what really impresses me is the fact that the whole 1:14 looks like the third or fourth stroke into the attempt is on loop. He never slows down, and his technique is consistent from beginning to end. This one is always worth watching over:

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GOOD TIMES WITH FRIENDS!

On Saturday night, Chyna and I got to hangout with some dear friends. Raphael Ruiz (front left) of 1441 and CrossFit Football Seminar fame, and his girlfriend, Stephanie Turner (front right), were visiting from Tampa Bay. If you have not attended the CrossFit Football Trainer Seminar, you have not had a chance to be mesmerized by Raph's brilliance. The information you get in that weekend from both Raph and John Welbourn make the CrossFit Football Seminar the best seminar CrossFit offers.

On the left in the back are Kyle Haynes and wife, Jocelyn Forest Haynes. They have a new strength and conditioning gym in Santa Cruz: Santa Cruz Strength. CONGRATS!!! In their first week they had 75 members. That's how you roll when you know your shit! If you are in the Santa Cruz area, make sure you make their gym a spot to visit. Checkout the pics:

Checkout the websites:

www.onefourfourone.com  & www.santacruzstrength.com
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WORKOUT   6/21/2011

Complete the following:

• 10 power snatch (as heavy as possible)
• 10 overhead squat (same weight as snatch)
• 100m sprint
• 8 power snatch
• 8 overhead squat
• 100m sprint
• 6 power snatch
• 6 overhead squat
• 100m sprint
• 4 power snatch
• 4 overhead squat
• 100m sprint
• 2 power snatch
• 2 overhead squat
• 100m sprint

Another sprint workout! That means you SPRINT! It's not a 100m jog. Rest a little longer before your sprint if you need to.

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SATURDAY FUN

On Saturday, Rita put together a great event. First there was a team workout:

"The Team WOD was a bit Chipper =)

100 Burpees

200m Punching Bag Carry

200 Dball Slams

200m Punching Bag Carry

300 Double unders

200m Punching Bag Carry

400m Run to the finish!

For the burpees/dball slams/double unders, only two people could work at a time.

For the 200m Punching Bag Carry and 400m Run, it was a team effort to get to the finish. (We had 2 teams of 4)"

Cool workout! A couple of post workout glamour shots:  

After the workout, there was  a pot luck BBQ. Rita put together the event as a big thank you to Brad, one of the co-owners of One World SDF. Almost all you new people are getting your first instruction from Brad. He covers sessions when the other trainers can't make it, and he is the guys that keeps the gym clean (and gets pissed off when you are a slob...haha). It looks like everyone had a good time! Seems to me that it would be a good idea to make Rita the "Director of Good Times." Some more fun events will be planned for the summer......

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A few instructor changes on the schedule. Click on the schedule to get the updated instructor list. A big welcome to Atsushi as the newest One World instructor!!!

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Here was the workout for Sunday, 6/19/2011, for those of you who missed it:

Complete 5 rounds for time of:

• 250m row
• 10 med ball clean with a wall ball shot
• 20 Abmat sit-ups

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WORKOUT   6/20/2011

Complete as many rounds as possible in 15 minutes of:

• 6 pull-ups
• 6 burpees
• 6 toe to bar
• 60 yard farmer carry (as heavy as possible)

POWER HOUR   6/20/2011

• Thruster  2/2/2/2/2
• 3 x max toes to bar (rest as needed)

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THE GREATEST TRAINER EVER

I love this guy!!! Training the world via You Tube. His talents are endless.

Physical fitness advice:

Sport specific training:

Nutrition advice:

Dating advice too?!?!?

There are a boatload of this guy's videos on You Tube. What a rockstar!!!

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WORKOUT   6/19/2011

It's a Sunday, and it is a free session, so coach's call on the workout. Will post to comments as soon as I hear what the workout is. 

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ONE WORLD OUT AND ABOUT....VIETNAM!!!

Check out Jor rocking the One World gear while doing a little sightseeing during a business trip in Vietnam!

I don't know Jor, some of those places look a little sketch... People are gonna start wondering what you really do for a living....haha. Got pictures of yourself "Out And About"? (In One World gear or not) Send them to me: freddy@crossfitoneworld.com. 

Want to sport some One World gear? Check out the online store link on the right side bar or check out the gear at the gym.

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Don't forget about the workout/BBQ that Rita has put together this Saturday at 11am. She told me she has a crazy workout planned for you all. Food is pot luck, but there will be burgers provided.

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MAKE-UP DAY   6/18/2011

Make-up a workout you missed in the last cycle....OR....work on a skill....OR....rest!

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THE BEST OF ALL TIME???

On Saturday, I watched Remember The Titans. I completely forgot how awesome that movie is. It lead to some great conversations with friends over the next few days as to what everyone's favorite sports movies are. I personally like any sports movie made by Disney. They have the "against all odds eventual tear jerker" down to a science. I'm a sucker for it every time!

I did a Google search: "Best Sports Movies." I was shocked to see only one link that was halfway current (5/10/2011). It's from the NY Daily News website. They claim this list to be The 25 Greatest Sports Movies Ever:

http://www.nydailynews.com/sports

Agree or disagree? I disagree. A list that starts with #25 as Jerry McGuire definitely sucks. Even though I really liked that movie, everyone knows that it was a love story disguised as a sports flick. I guess I like my sports movies to be a little more inspirational and not so dramatic (although Million Dollar Baby is definitely one of my favorites).

Some of my favorites in no particular order (and there are many more):

• The Blindside
• Rocky I, II, & III
• Remember The Titans
• Invincible
• Secretariat
• Rudy
• Vision Quest (Lay off...I was a wrestler!)
• Seabiscuit
• Miracle
• Glory Road

Do you have a list? Post to comments.

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Got this from Team Weak Sauce (Marty & Chris) tonite: "Please join us for the third annual South San Francisco K-9 Unit Comedy night! The event will be held at the Punch Line Comedy Club (San Francisco) on Monday 6-27-2011. Doors open at 7pm and the show starts at 8 pm. Proceeds go to the South San Francisco K-9 Unit to help pay for training, medical expenses as well as our third annual K-9 competition in August. 

The show has sold out the past two years and everyone who has gone has talked about what a great time they have had! Please join us and help support the K-9 unit! 

Tickets are $25.00 each. Contact Devan or Marty Mahon to get your tickets! Yes, it's a Monday night and yes, you work on Tuesday. Who cares?! Live a little! Hope to see you there!"

Chris & Marty will start a list on the dry erase board and put their contact info so you can buy your tickets. See you all there!!!

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WORKOUT   6/17/2011

Complete five rounds for time of:

• 5 deadlifts (W:185#/M:275#)
• 10 jumping chest to bar pull-ups

POWER HOUR   6/17/2011

• Deadlift  5/5/5/5/5
• 3 attempts to find 2 rep max weight pull-up

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I'M GOING TO DISNEYLAND!!!

There is one more One Worlder who is still in the mix for the 2011 CrossFit Games. On July 29/30/31, I will be competing in the 45-49yo Masters Division. I'm excited to represent One World and hope to do you all proud. I hear that the Masters are going to be off on one of the side fields somewhere at The Home Depot Center, but your ticket still gets you into the main event (which is what really matters). If any of you can make it down to Carson, CA that weekend, I hope you can stop by and watch the old geezers go at it too. Support from you One Worlders would be greatly appreciated.

Yes the CrossFit Games are going to be exciting, but there is something even better going on that weekend: DISNEYLAND! Just like last year, we will be visiting Disneyland the Monday after the Games (August 1). I would like to invite everyone from One World to come with us, the ultimate "One World At Play" experience. It is going to be a  blast! Hopefully, we can make it a yearly ritual.

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WORKOUT   6/16/2011

Complete 100 burpee box jumps for time. (W:20"/M:24")

Perform the burpee, but rather than doing a 6" jump, you must jump onto the box. Scaled versions are shorter box or no box, and/or scaled reps (50 or 75). Three One Worlders did this workout on Tuesday and their times ranged from 11-15 minutes.

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They say a lot of military special forces guys are doing CrossFit for their conditioning. I wonder if the guy who shot Bin Laden did CrossFit. He sure parties like some CrossFitters I know (Rated PG-13):

The Navy Seal Who Killed Osama Bin Laden from Rob Riggle

ONE WORLDERS AT PLAY

A message from one of your One World trainers:

 
"One World,

I just wanted to drop you a note of thanks and send a couple of photos from a lacrosse game I played a couple of  weeks ago at San Jose State.  Thank you for helping to keep me in shape to play a game I love and reach one of my goals.  When I first started at One World four years ago I had three goals in mind: to stay in shape to play lacrosse with my son, keep playing lacrosse myself and to get to play with my grandchildren.  Crossfit One World has helped me reach two out of three of those goals, and I don't see a reason why I can't reach the third goal.  The guy I'm standing next is younger than my son is now, that means I'm playing lacrosse with kids that weren't even born yet when I graduated high school, that's totally crazy to me!  Thanks again for everything.

Best Regards,

Jason Kinser"

AWESOME!!!! Got pictures of you doing something you are passionate about outside the gym? Send your photos and stories to freddy@crossfitoneworld.com

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WORKOUT   6/15/2011

Complete the following for time:

• 5 squat cleans/1 rope climb/200m run
• 4 squat cleans/1 rope climb/200m run
• 3 squat cleans/1 rope climb/200m run
• 2 squat cleans/1 rope climb/200m run
• 1 squat clean/1 rope climb/200m run

Weight is 155# for men and 105# for women.

POWER HOUR   6/15/2011

• 1 power clean plus 3 front squats. Ten times resting one minute between efforts. Use the same weight for all ten attempts, but go as heavy as possible.
• 8 rope climbs for time

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STEROIDS AND CROSSFIT

It's been reported that random drug testing for the CrossFit Games has started at the regional qualifier level. Kudos to CrossFit for drug testing. I think in many ways, it validates the Games as a sport if a drug testing policy is enforced. It may not be a perfect policy just yet, but the Games are evolving, and as the money gets bigger, you can bet that the drug testing will get stricter. Or will it?

Professional bodybuilding and power lifting embrace drug use. Bodybuilding is seeing men and women getting bigger and bigger every year. Powerlifters are lifting more and more weight every year. When you push the body past the limits of what it is naturally capable of doing, you have to enhance the body with drugs. It's not just about lifting more or making your muscles bigger. You need the drugs to recover. The volume of training these guys and girls do would probably kill an average human being. I'm not saying steroids in bodybuilding or powerlifting is right. As a matter of fact, I think it's down right fucking crazy, but it is a part of those two sports that is acceptable to all that follow them.

CrossFit is a sport that borders on pushing the body past the limits of what it is physically capable of doing. Whether you hate CrossFit or love it, you can't help but be in awe of what the top CrossFit Games athletes are doing. They are strong, fast, and have a cardio capacity that is unbelievable. As the sport grows, the prize money gets bigger, and the stakes get higher, you have to accept the fact that performance enhancing drugs are going to be used by the top level athletes as a way to enhance their training. It is that way in EVERY pro sport.

To think that in the future, the top CrossFit athletes are not using some sort of performance enhancing drugs to be at the top of their sport is rather naive. Three years ago, if you told me someone was taking drugs to be a better Crossfitter, I would have laughed my ass off and called that person a tool. You want to do drugs to have the best Fran time in your loal CrossFit gym??? Are you crazy??? Now, $250,000 dollars is on the line, and the money is only going to get bigger. I am not saying I think using drugs is okay, but I definitely know I would not be surprised or upset to know that any top athlete at the CrossFit Games is using something to enhance their training. This isn't Aromas any more folks...

Please don't take this post wrong. I am definitely not saying that any of the top CrossFit athletes participating in this year's CrossFit Games qualifiers are on drugs. I don't know, nor do I care. I am just saying that if in the future, someone tests dirty, don't act surprised or feel like the integrity of the sport has been tarnished. Performance enhancing drugs are a part of all professional sports. If you want to see human beings do amazing feats of athletic performance, drugs are going to be a part of the Games.

Please post your thoughts to comments.

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Short notice, but the Sunday 10am session will be a free session. Bring your family and friends!

Also, don't forget to sign up for the workout/BBQ that Rita is throwing at the gym on Saturday at 11am. The sign up list is on the dry erase board at the gym.

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MAKE-UP DAY   6/14/2011

Make-up a workout you missed during the last cycle....OR....work on a skill....OR....rest!!!

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This note was left on the dry erase board by John Wysong. It was so weird him not being there today. I miss him.....

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NO NEED TO ASK!

On Sunday, in the middle of a workout a person asked me if it was okay to modify their workout even though they had already started. You never need to ask permission. You need to listen to your body and do what your body tells you to do, not what the trainer of a group session tells you to do. If you are hurting and something doesn't feel right, you absolutely should modify your workout. Not doing so would simply be stupid. You will never hear a trainer at CrossFit One World tell you, "Suck it up." Injury is injury. Pain is pain. All the trainers have had some sort of injury and know exactly what you are going through. (Mental discomfort is an entirely different beast that is totally acceptable and should be embraced.)

Another consideration is that often when you are new and still learning about the level of your physical capacity, you have a tendancy to bite off more than you can chew. You aren't being a "sissy" if you drop some weight or modify the reps or rounds. You are actually doing exactly what the person programming the workout wants you to do.

When a workout is planned well, the person programming it always has a goal in mind for the time or amount of reps that they expect a moderately fit person to achieve. The purpose of scaling is to make sure you fall within that goal. If you are taking twice as long as the rest of your training partners to finish, you are going too heavy. If you are finishing wayyyy faster than everyone else, you have scaled too light.

It takes a few months of CONSISTENT training to learn how to read your body and how to listen to what it is saying. Don't get caught up by peer pressure and think you have to work through pain or gut out something you aren't capable of doing. Learn to walk before you run.  

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WORKOUT   6/13/2011

From CrossFit Football:

Complete eight rounds for time of:

• Sprint 100m
• 8 American kettlebell swings (53#/35#)
• 5 plyo push-ups

THE 100m SPRINT IS NOT A JOG!!!! As John Welbourn of CrossFit Football says, you may need to rest a bit before the sprint so that you can push it hard. Don't get so caught up in trying to finish the entire workout fast. The goal isn't to be the fastest overall. The goal is to sprint fast. The plyo push-up is done using a 45# plate. Start with one hand on the plate and one on the floor. Push up explosively so your upper body passes over the plate to the other side. You end up with the opposite hand on the plate and the hand that was previously on the plate is now on the floor.

POWER HOUR   6/13/2011

• Press (as heavy as possible) 1 rep every 30 seconds for 8 minutes.
• 10 x  100m sprint. Rest 30 seconds between efforts 

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Pool Party Pic:

Jessielyn and her friends. Only bad things can happen when your tequila bottle is one third your bodyweight. We all thank Jess for her sacrifice. What sacrifice? California Pool Party Laws state that at least one person attending a pool party must get splendidly drunk. Thanks for taking the hit for the team! Drunk on Sunday...recovery on Monday.....back in the gym on Tuesday morning. Nice rebound!

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BUZZ FOOD

I know lots of you do it. Go out on a Friday or Saturday night, drink some alcohol, and on the way home or when you get home, you indulge in your favorite buzz food. For some people, it's splurging on fast food. Others might enjoy pizza, or some greasy breakfast at an all night diner. Buzz food is that meal that you think about as your tanking back your umpteenth beer or shot of tequila and your mouth suddenly starts to water. You become fixated. You must have it! I know that right now a boatload of you are reading this and already thinking about your favorite buzz food. If you are already drinking while you read this, you might even be drooling a bit on your computer screen or smart phone.

On Friday night, I made my favorite "stay at home" buzz food: Two jumbo eggs sunny side up seasoned with cayanne powder and sea salt over grated cheddar cheese and steak chili. So delicious. You can make this with any chili you like. I like the eggs sunny side up. The yolk mixes so wonderfully with the chili. Just thinking about this meal now is making me look forward to getting buzzed tonight....

Don't be shy! Share with us your favorite buzz food. Better yet, if you are going out partying tonight (or any night), take a picture of your late night (or early morning) buzz food meal and send it to me. Major bonus points if you are in the picture with your bloodshot eyes and goofy drunk smile. If I get enough photos, we can do a Saturday night series for awhile.

Whatever you do, enjoy yourself, but be safe!

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Sunday's 10am session is a free session to anyone who wants to show up. I will come up with the workout based on who shows up, and then post it to comments after the session is over.

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NO CHALLENGE TOO SMALL

John Wysong is a man who likes a challenge. How big of a challenge? A few weeks ago, John passed the bar exam in California. John decided that passing the bar exam in only one state is for sissies. John and his girlfriend, Amy, are moving back to Tennessee so John can take the bar exam in Tennessee too. Now that’s taking on a challenge!

In all seriousness, it saddens my heart to inform you that John is leaving this weekend. John is a huge part of our One World family. Besides being a great coach, he is a great great friend to so many of us. I honestly don’t think I know a more genuinely kind person.

MUCH LOVE to John and Amy and best wishes as they continue life’s journey in Tennessee. You will be missed, but you always have a home here!!!

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On June 18th (11am), Rita and Chris are hosting a workout and BBQ at the gym. It will be potluck with some hamburgers and hot dogs provided. Sign up on the dry erase board at the gym. Talk to Rita about further details.

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WORKOUT   6/11/2011

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

• Back squat  135#/95#
• Burpees
• Abmat sit-ups

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EGO GONE BAD

The One World blog readership has exploded. I think a lot of it has to do with Facebook and other social networks. The blog is quickly approaching 3 million lifetime views and 16,000 comments posted. Over the last five years, readership has gone from a few dozen people a day to 3500+ a day. Unfortunately, along with the juggernaut growth of the readership, my ego has snowballed with it. There is nothing wrong with using this blog to point out that the emperor has no clothes, or telling a story to try and educate others. There is a right way and a wrong way to do everything.

Along the way, I began to figure that my way is always the right way, that I am never wrong, and that everyone will always agree with what I have to say. Plus, I was mean to someone and did it thinking it was funny. I need a bitch slap. Worst yet, thinking it was funny and not even realizing that it was mean is like thinking I don’t have to be held accountable for what I post. It's like being a schoolyard bully.

I’ve blurred the line between “keeping it real” and “having a lost sense of reality.” If I keep up this pace, I’ll start talking about myself in the third person. I need to keep this blog the way it was intended. A place to post the One World workouts, share the accomplishments, stories, and lives of the One World members (in the gym and abroad), educate and inform people about fitness, and hopefully entertain. The occasional rant is fun to post, and pointing out things that are funny and absurd in the world of CrossFit is always a hoot. Throwing out a cool post that gives cause for people to debate is always awesome. Sometimes, things in the CrossFit World seem wrong, and pointing that out is totally okay too. A post should not be mean or vindictive toward anyone. There’s no place for that here.

In reality, I’m just a schmuck with okay grammer and thankfully a decent spell check on his laptop, but, I really enjoy posting on this blog. I want to continue posting in a manner that is respectable and honorable.

Consider my ego checked at the door.

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I know it's short notice, but the Sunday 9am session will be a free training session open to anyone. Thinking about trying out CrossFit One World? Now is your chance.

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MAKE-UP DAY   6/10/2011

Make-up a workout you missed in the last cycle....OR....work on a skill....OR....rest!!!

POWER HOUR   6/10/2011

• Find a 3 rep max overhead squat
• Subtract 10% from 3RM and do max reps
• Subtract 20% from 3RM and do max reps
• 4 X max bar dips

Rest as needed between efforts.

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NUMBERS, NUMBERS, AND MORE NUMBERS!

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WORKOUT   6/9/2011

Complete four rounds for time of:

• 400m run
• 15 pull-ups
• 25 squats

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YOU ANSWER THE QUESTION

My new post, "AM I A WHINEY BITCH?" is up on SicFit.com. Take a moment to read it and answer the question. (Don't forget that if any of you answer yes, I will torture you during your training session....haha!)

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WORKOUT   6/8/2011

Complete 7 rounds for time of:

• 7 power snatches (as heavy as possible)
• 7 box jumps (W:20"/M:24")

POWER HOUR   6/8/2011

• 2 power snatches on the minute for 10 minutes (as heavy as possible)
• 4 x 2 minutes of bodyweight sled drag. (Rest 2 minutes between efforts)

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THE NORCAL ASIAN CONNECTION

 Annie Sakamoto of CrossFit Santa Cruz Central. Elyse Umeda of CrossFit 808. Chyna Cho of CrossFit One World. Three badass athletes. Three classy ladies.

I was so excited to see Annie take a third place finish overall. Annie is the very definition of Old School CrossFit. When I contacted CrossFit over five years ago to get information about becoming a CrossFit trainer and getting One World affiliated, Annie was the first person I spoke to. I distinctly remember the moment when she called me on my cell phone. I answered and Annie said, "Hi Freddy. This is Annie Sakamoto from CrossFit returning your call." I put my hand over the phone and out loud said, "Holy fuck!" I could not believe that I was getting a phone call from one of the "Nasty Girls."

It turns out that Annie is not only an amazing CrossFit athlete. She is a beautiful person. You can't not be in a great mood when you are around her bubbly happy personality. Go get it at the Games girl!!!

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WORKOUT   6/7/2011

Complete the following for time:

• 50 American kettlebell swings (M:53#/W:35#)
• 10 double unders
• 40 kettlebell swings
• 20 double unders
• 30 kettlebell swings
• 30 double unders
• 20 kettlebell swings
• 40 double unders
• 10 kettlebell swings
• 50 double unders

Chyna is programming for me during my last cycle of training before the CrossFit Games. She has also been programming the workouts and Power Hour for One World the last few weeks. I am scheduled to do this workout on Thursday. I'm looking for you all to post some great times to inspire me to do better. Get some!!!

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CHYNA CHO!!! (PART 3)

 A picture from day two:
Working through a nasty backache, Chyna fought through the last two workouts and tied for third place overall with Annie Sakamoto. Unfortunately, Chyna didn't get the third spot to move onto the CrossFit Games because of the CrossFit Games tiebreaker rule (Annie had a first place finish in one workout. Chyna's best workout finish was second.) It was extremely heartbreaking for Chyna. Thank you so much from Chyna and I to all those who showed so much support this weekend (at the event and from afar).

Chyna Cho, I am so proud of you. You inspire me and so many others to do better. I love you!!

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MAKE-UP DAY   6/6/2011

Make-up a workout you missed in the last cycle....OR....work on a skill or weakness....OR....rest!

POWER HOUR   6/6/2011

• Deadlift  5x5
• Bench Press  5x5

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GO CHYNA!!!! (PART 2)

Photo from games.crossfit.com: After two days of competition, Chyna Cho is sitting 2 points out of third place! It was a crazy day of HORRIBLE weather conditions that all the athletes had to endure. A bunch of you made it out to cheer Chyna on. She wants you all to know that she really appreciates the support and is doing her best to make you all proud.

Chyna gutted through the overhead squats on the last workout after her back tweaked out on the 70th kettlebell swing. I am doing my best Mr. Miyagi magic and working out the kinks for tomorrow's last two workouts. It's gut check time. Sunday is it. There is no Monday.....

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The gym will be closed on Sunday since we will all be at Regionals. Come join us. They are serving Sierra Nevada at the beer booth!

WORKOUT   6/5/2011

Run 5k

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GO CHYNA!!!!

Chyna Cho Update- After the first day of events, Chyna is currently tied for first place. Chyna took fourth in the run/handstand push-up/row workout, and she took second in the max rep thruster workout. Four more workouts to go. Grab an umbrella and come on out and cheer for Chyna on Saturday!

Go Chyna!!!

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I'll be at the Regional Qualifier on Sunday, so the gym will be closed Sunday morning. I will post a workout on Saturday night that you can do without being at the gym.

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WORKOUT   6/4/2011

Complete four rounds for time of:

• 20 over the bar medball throws
• 20 GHD sit-ups
• 400m row

The over the bar medball throw is simple. Pick a weight on the medball. Pick a height on  the bar.Throw the ball over the bar and catch it on the other side. Repeat for 20 reps.

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YOUR GYM

Serafin, JR, Alicia, Becky, Nate, and Benson. They are just a few of the One World peeps using the One World facility to their advantage. This crew always hangs out after the 6:45 session and trains extra on their own. You pay One World some decent change to provide you not only with great training sessions, but also with a top notch facility that you can use at your disposal.  As long as you are not interfering with a group session, you are ENCOURAGED to come into the gym and get your fit on any way you'd like. 

Over the last 5 years, I have visited a TON of CrossFit gyms. Not everyone rolls like we do at One World. Imagine a CrossFit gym where:

• You can only come to a certain class on a certain date and do exactly what you are told to do.
• You do your own warm up, then the music is turned on full tilt and you do the workout, never getting coached.
• You are not allowed to do anything other than the group session. No open gym format.
• The owners refer to their gym in how much money they made for the month. Me: How is your gym doing? Them: Last month we hit 30k! Me: 3000 members? Them: $30,000 in membership!!!
• Your gym charges people to workout who are visiting from another CrossFit gym. Seriously?!?!? Just from talking to people who visit One World from other gyms, we learn so much on how to improve One World. We should be paying people who visit!!! (But we won't pay you and we encourage you to buy a t-shirt...haha!)

One World offers you a very unique experience. We have a fully equipped CrossFit gym, and we expect our members to use it any way they want to improve their fitness. If you want to follow CrossFit Football programming, CrossFit.com programming, SealFit programming, or CrossFitWillKillYouExtremeTrainingOnlyForTheHarcore.com programming, then so be it!

Of course, don't get me wrong... If you don't know what the fuck you are doing, stick to the One World programming and learn how to move from a bunch of people who love to coach and make sure you learn how to move proper. If you've been hanging around for awhile and want to play with some different programming, it's your gym!

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Due to the Regional Qualifier this weekend, we will be closed on Sunday. There will be a workout posted that you can do on your own.

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WORKOUT   6/3/2011

Complete as many rounds as possible in 12 minutes of:

• 5 deadlifts (W:185#/M:275#)
• 10 burpees with a lateral jump
• 20 double unders

A burpee with a lateral jump is simply jumping over the deadlift barbell after each burpee.

POWER HOUR   6/3/2011

• 5 attempts @ max height box jump
• Find your 2 rep max front squat
• Do 1 front squat @ 80-85% of your 2 rep max every 30 seconds for 10 minutes

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Pool Party Pic:

 
Erin and Glenn..... Get a room!!!!

CHYNA CHO

 The 2011 CrossFit Games NorCal Regional Qualifier will happen this weekend (6/3,4,5). CrossFit One World will be represented by Chyna Cho competing in the female open division. Last year, Chyna was representing CrossFit Unlimited (now CrossFit Milpitas, where she still coaches) and finished fourth in the California region. This was quite an accomplishment given that the region last year was the entire state of California and Hawaii. (Currently it is NorCal and Hawaii.) Also, Chyna had only been CrossFitting for seven months when the qualifiers started. Chyna went on to the 2010 CrossFit Games and tied for a 17th place finish. I know that Chyna worked hard at last year's Games season training, but I personally believe that she did so well last year becuase she is a driven competitor. She will be the first to admit to you that she had poor body mechanics and got very little coaching during her training leading up to the Games season.  

For those of you who train at noon, you've had the chance to see how hard Chyna has worked for this year's CrossFit Games season. This year, she had all her programming done by John Welbourn, our good friend from CrossFit Balboa/CrossFit Football. Chyna started her training in September. Over the course of the training, she lost 18 pounds, learned how to move her body properly, attacked her weaknesses, made HUGE increases in all her major lifts, and crushed every workout she attempted on CrossFit One World's Wall of Fame board, including being the first girl since Jolie Gentry to do 30 muscle-ups for time (5:50....wow!) and being the only girl to ever do "Linda" at the prescribed weights.

Couple all that hard work with Chyna's drive to win, and I am very confident that she is going to do great this weekend, but I know she will do even better if a bunch of you show up to cheer her on to a top three finish. The event will be at the Santa Clara County Fairgrounds. Advance tickets are available for $25 for the entire three days, or you can buy tickets at the gate for $10 a day. You can get all the info about the event by clicking this link:

http://games.crossfit.com/regions/northern-california/venue

Bring an umbrella...

Go Chyna!!!!!!

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MAKE-UP DAY   6/2/2011

Make-up a workout you missed in the last cycle....OR....work on a weakness....OR....rest!

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