CrossFit One World

OH YOU CRAZY CROSSFITTERS

Most people would not think to run down the street in a gas mask and a weighted vest and try and stuff a package in a mailbox. Even if you did, you wouldn't call the police and tell them what an idiot you were..... Well, that's MOST people. Us attention whoring narcissistic CrossFitters would never miss the opportunity to get in the news! Imagine the Facebook traffic this guy is getting now......

Full excerpt from the San Jose Mercury News:

"Word to the wise: Maybe it's not the smartest thing to jog in what looks like a gas mask and body armor, and then jam a package in a post office box.

It could touch off what happened Tuesday at the busy San Jose post office on Lundy Avenue -- a full-scale police response, complete with the bomb squad and a robot.

But San Jose police said the suspicious-looking jogger seen fidgeting with a package at a dropoff box was only working out in hard-core, albeit odd-looking, exercise gear.

"The guy said he was wearing a cardio mask," said Sgt. Jason Dwyer. "It was his cardio day, and he was trying to lose weight."

That's not what a post office customer thought when the man in the weird mask and vest was stuffing a package in a blue mail box about 12:30 p.m. The customer called police, and in a flash, the post office was on lockdown until 4:30 p.m., with 150 employees and customers tucked away in the back. The San Jose police bomb squad, the fire department's hazardous materials unit and the postal inspector descended on a normally quiet strip of North San Jose. A robot detonated the package, which turned out, police said, to be a bunch of calendars.

"My friends kept messaging me, Is this you? Is this you?" recounted Long Hoang, who lives near the post office and is a student at Cal State East Bay in Hayward.

It was.

About 12 weeks ago, Hoang became an avid follower of the CrossFit exercise regimen, which he said, exuberantly,combines "this really creative combination of weight lifting, gymnastics and rowing." He wears the mask to simulate high-altitude training. Hoang said he's lost at least 20 pounds, and is now a svelte 5 foot 4 inches, and 142 pounds.

Many neighbors in the area frequently spot him running about in his gear, doing squats and lunges at corners while he waits for the light to turn green.

As Hoang tells the story, he mistakenly received a package of calendars to his home, and thought he'd mail them back to the proper recipient. The package didn't fit the first time in the mail box, he said, so he had to fold it up and try a second time.

When Hoang realized his actions had caused such a commotion, captured by this newspaper and many other media organizations, he called police Tuesday evening to say the suspicious man was him: A nursing student trying to get into shape.

Police said Hoang's story checked out.

Hoang said he can't really see what all the fuss was about.

"It was like straight out of a movie," he said. "Some of my friends are telling me, 'Hello? 9/11? Anthrax? Blah. Blah. Blah.' And I'm just thinking about my finals and staying in my own little zone."

Still, Hoang says he won't be jogging to the post office any time soon."

Thus proving that just because you go to college, you aren't necessarily smart. 

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WORKOUT   12/1/2011

• Attempt a 2 rep max thruster

Then............

Complete as many rounds as possible in 12 minutes of:

• 6 thrusters (M:95#/W:65#)
• 10 ring dips
• 200m row

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A BLAST FROM THE PAST

CrossFit One World at the NorCal Sectional Qualifier for the 2010 CrossFit Games.

Hard to believe that the 2012 CrossFit Games Sectional Qualifiers are only 11 weeks away.

Are you planning on competing? Post to comments.

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WORKOUT   11/30/2011

Complete 5 rounds for time of:

• 5 power cleans (M:135#/W:95#)
• 10 pull-ups
• 20 overhead walking lunge steps (M:45#/W:25#)

POWER HOUR   11/30/2011

• Power Clean  5/3/3/1/1/1
• 3 x max overhead walking lunge steps (M:45#/W:25#)

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CROSSFIT MIGHT NOT BE FOR YOU

 

"To be a winner, all you need to give is all you have."

It’s that time of the year. It’s rainy and cold outside. The kids get holiday vacation time. Your favorite TV shows are in the thick of their story lines. It’s the season of comfort food and the couch. You can cover up those extra holiday pounds with your One World sweatshirt. The month of December is the month that you start telling yourself it’s okay to skip the gym because New Year’s Resolutions are right around the corner

It’s the time of the year you have to ask yourself one question. Do you have a commitment to your training?

I am not asking if you are a diehard CrossFitter committed to trying to qualify for the CrossFit Games. I’m just curious if you are committed to your training at One World. You may not hear this from other CrossFit gym owners, but if you aren’t committed to your training, have you ever thought that maybe CrossFit is not for you? It costs a lot less money to tell people you have a gym membership (that you never use) at 24 Hour Fitness, than it does to tell your friends how awesome the workouts (that you don’t do) are at CrossFit One World. You might be able to save yourself some bucks if you reconsider your commitment.

Before you send me an email telling me how you need to quit because blah blah blah blah..... Let’s take a quick look at exactly what commitment means.

First and foremost, I have always believed that if you can train three days a week, you can improve your fitness and thus improve your life. Time for more math.... three sessions a week. That is only THREE HOURS. A week has 168 hours in it. If you take out work, 40 hours for most, and sleep, 40-50 hours if you are lucky, that’s at least 78 hours left to train. Now take into consideration travel time from your work or your house, and most of you should (ideally) have time to make it in three days a week for THREE HOURS of training. 

Three damn hours to live a better life! Get a grip on that statement. How many hours a week do you watch television? So many people are ready to give up training (and living better), but how many of you are willing to cancel your cable or satellite TV? What about the internet? How many hours a week are you on Facebook? More than some of you think you are.

Life throws you curveballs. Some of us have jobs that demand more than the 40 hours that most people put in in a week. Some of us have families and family emergencies that can change up the daily routine in a heartbeat. But the fact of the matter is that almost everyone who starts training at One World has those challenges to deal with when they start. A few months (or for some of you a few weeks) later, and you realize that this thing we do called CrossFit is fucking hard. Excuses come easy when the shit hits the fan. 

I am one of those crazy ass CrossFitters committed to qualifying for the CrossFit Games. It means that I have to train at least 8 hours a week or more. I am also a full time police officer on the SWAT team. I’m a co-owner of One World with owner responsibilities to the gym. I coach six hours a week. I’ve posted on this blog every night for six years. In the last few weeks I have had SWAT callouts and have put in long hours at the occupy protests (on two occasions eventually leading to 24 hours without sleep). I have managed to miss only two training days in the last 18 training days, and in all, I only missed a small amount of my programmed training by doubling up on other days. I have had days when the last thing I want to do is go to the gym, but I force myself to go, and in the end, I always feel 100% better afterward. 

I don’t need a commitment like that from you, but if I can do it at 46 years old, I am quite positive that you can give me a simple commitment. I NEED THREE HOURS FROM YOU. Is that really asking for much????

Boys and girls, we aren’t done yet.......

After you commit to three hours, I need one more commitment from you. Three hours a week only works if you commit to the work. Give me THREE HARD HOURS. Stop being a bitch. Ask your trainer what the timeframe for your workout should be and shoot for that time with as close to “as prescribed” as possible. Go as heavy as you can and give it your all. When we want you to lift heavy, LIFT HEAVY! Don’t be afraid to fail. Embrace it. Push yourself for three hours. Does it suck to work that hard? HELL YES! Is it an uncomfortable place to be when you push yourself as hard as you possibly can? Well, those of you who are avoiding the gym already know the answer to that question. It’s why you are home watching Glee and not getting your FIT on at One World.......

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MAKE-UP DAY   11/29/2011

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

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LATE NIGHT

Left Disneyland at midnight.... short post.

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WORKOUT & POWER HOUR 11/28/2011

• Find a 3 rep max for the push press

Then.......

Perform 10 sets of:

• One minute to complete three reps of push press at 75% of your three rep max and max toes to bar with remainder of minute.
• Rest 30 seconds

Score is total toes to bar.

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VIDEO SUNDAY!

Camera whoring, shirtless people talking about working out and how amazing they are. Obviously this video was made by CrossFitters for CrossFitters:

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I couldn't get past the 3 minute mark in this vid.The technique started to get way sloppy.......

Oh you crazy CrossFitters:

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WORKOUT   11/27/2011

Sunday is coach's choice. Enjoy!!!!

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1, 2, 3, 5.....TIME!!!!

Sometime CrossFitters actually count like this!

MATH AND CROSSFIT

You may have never thought that math plays such a big part in CrossFit programming. It’s simple really. With every workout we program, we crunch the numbers and figure out how long a workout should take. This is essential to programming. Some days we want to take you mid-range (10-15 minutes), some days we want a burner (5-7 minutes), and on occasion, we want to take you long (20 minutes plus). When figuring out timeframes for workouts, we take into consideration athletic ability, full range of motion, transition times, and exhaustion/musculature failure. In the end, we come up with the timeframe a good CrossFitter should finish the workout. It’s the coach’s job to consider this timeframe and provide ample time in the training session for everyone in the group to finish within the hour.

The numbers are figured out. 99% of the time, we are spot on. The top athletes at our gym finish right around where we figured they would finish. Unfortunately, every now and a workout result gets posted on the dry erase board that doesn't add up. Unfortunately, it's a good chance that the posted result is not legit.

The first thing all of you should be doing when you see a workout is figuring out how long the workout is going to take you per movement per round. For example: Let’s say that the workout is a “chipper” that is 5 rounds of 10 pull-ups, 20 push-ups, 30 squats and 40 double unders. The first thing I do is break each movement down. I can butterfly the pull-ups pretty consistent for all ten reps for all 5 rounds, so I figure 8-10 seconds on the pull-ups per round. I can do the push-ups unbroken every set, but know that the last 5 reps might take me a bit longer in the last 2 rounds so on average, 18-20 seconds to do the push-ups. The sqauts done at full range of motion are going to take me 1 second per rep so 30 seconds per round. The double unders can be done in 20-25 seconds if I don’t mess up. So, on average the work alone for this workout is going to take me about 1:25 per round. Factor in transition time and rest time when I start to hit exhaustion and I am figuring 2:00 to 2:15. This does not even include any mess-ups on the double unders which add 5 seconds per mess up. Say I miss one double under per round and now I am at 2:20 per round if I am killing it every round.  

That is the math behind figuring out your workout. I am constantly watching the clock as I train and know if I am falling off the pace or not. This is smart training. You can figure out your workouts and push yourself harder or take it easy, the choice becomes yours.

Do the math and make sure you math adds up. Some of you are occasionally posting some bogus times. The biggest thing I see is people not counting their reps properly. I usually see this on “chipper” workouts that have lots of body weight movements in the 30-40-50 rep ranges. 26 is not 30. 31 is not 40, and 38 in not 50. You may not think I am watching any of you working out, but I do watch  and on occasion I will count your reps as you are trianing, especially when people start pointing out to me that someone has a couting issue. I have seen several people count horribly. I don’t think it’s my job to tell you that you miscounted your reps, and I don't think it is my job to count your reps for you through a whole workout. You should care enough to count your reps proper. If you think you counted wrong, DO MORE REPS. I am not going to call you a cheater, but anyone else who is counting your reps might be giving you that nickname. 

I was always of the opinion that some people just don’t realize that they are counting less reps. Sometimes the mind doesn’t think clearly when you stress it out with high intensity exercise (Read my SicFit article :WOD Drunk). Unfortunately, it seems to always be the same people who can’t count right, and it was pointed out to me that those same people never do MORE reps. Good point right??

Another issue that causes some pretty crazy times to be recorded is range of motion. Cut the movement short, and it is obviously going to be faster. (Read my Superhuman post from last year’s Crossfit Games sectional qualifier) For some of you, you get moving so fast that your range of motion gets worse. It doesn’t dial back to looking good again until you slow it down. In this crazy world of CrossFit training, everyone is watching what everyone is doing. The first thing people do when they walk into the gym is walk up to the dry erase board and check everyone’s posted results. I can’t tell you how many times I’ve heard someone staring at the board comment something similar to “yeah but his/her range of motion is always bad.” People start to doubt your results, which sucks because even when you do kill a workout, people still doubt you. 

Keep in mind that I said 99% of the time we can guess how good a top CrossFitter at One World will do on any given workout, but every now and then we are wrong. Nothing makes me happier than being wrong. It means that there was stellar performance. Watching someone completely destroy a workout is pretty awesome to behold. 

In the end I guess it really doesn’t matter whether you are doing your workout right or not. It’s your workout and if you are happy with what you are doing, then who cares right? BUT..... you can get better results if you slow down a bit,  do all the reps proper and do all the work prescribed. You don’t need to be the fastest in the gym.

Do the math before your workout and see how close you can be to what you estimate. Math works. Use it. If you are way off, maybe there is a chance you missed some reps or even a whole round. Try counting out loud if you think you have a counting issue. Chyna always makes fun of me because when I get tired, she can make out the sound of me counting my reps out loud when I start grunting. At least I know I am counting right. 

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WORKOUT   11/26/2011

Start a running clock and perform the following:

• Row 4 minutes for distance
• Rest 1 minute
• Row 3 minutes for distance
• Rest 1 minute
• Row 2 minutes for distance
• Rest 1 minute
• Row 1 minute for distance

Your score is total distance rowed.

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HAPPY BIRTHDAY TO US!!!

The day after Thanksgiving, 11/25/2005. It's the day we got the keys to the One World facility. We had a Krav Maga class that night on a dirty concrete floor. We pretty much had nothing back then. The facility had one bathroom and a huge concrete floor with two offices. Six years later, we have a 4000sf world class CrossFit training floor, a 3500sf Krav Maga/BJJ/Judo/Eskrima training floor, bathrooms with showers, and a lobby/front desk/store area. We have a CrossFit blog that averages 4000 hits a day (One World is all-world!!) Best of all, we have 225+ members that we call family.

Most small businesses fail within 5 years. We are very excited to be celebrating our 6 year anniversary with no sign of slowing down. Thank you very much for supporting One World Self Defense & Fitness!!!!

HAPPY BIRTHDAY ONE WORLD

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Open Gym on Friday from 9:30 am to 12 pm. Saturday and Sunday sessions at normal times.

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MAKE-UP DAY   11/25/2011

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

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POWER HOUR   11/25/2011

• Back squat 5x5
• Shoulder press  5x5

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NAME THAT ONE WORLDER!!!

We love it when people rock their One World gear out and about. It's always a sure way to get your picture on our website. This wasn't quite what we had in mind..... This television screen shot of the news story was sent to me via text message a few minutes after it came up. I have no idea who the person is in the picture. I am a little sceptical as to whether or not this person still works out at One World. Everyone knows a true CrossFitter never hides from a camera and likely would be shirtless. Regardless, I thought this was hilarious!

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HOLIDAY SCHEDULE CHANGE:

All sessions on Thursday and Friday are cancelled, but we will have open gym on Thursday from 9:30 am to 11 am and on Friday from 9:30 am to 11 am.

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WORKOUT   11/24/2011

• Deadlift  1/1/1/1/1

Then......

Complete 5 rounds for time of:

• 5 power cleans (M:185#/W:115#)
• 10 burpees

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I HATE TO SAY I TOLD YOU SO, BUT.....

Remember when I posted back in 2010 that Power Balance was a sham???

I read this on the Huntington Post today:

Power Balance filed for bankruptcy in federal court  on Friday, but later posted a tweet saying they're not going out of business.

Angry consumers who sued Power Balance, the company that makes those hologram-plastered athletic bracelets, will soon be winning a whopping $57 million settlement from the company reports TMZ.

The famous bracelets shot to popularity a few years ago and were soon spotted on the wrists of various celebs and pro-athletes. Costing about $30, the silicone jewelry featured a thin polyester film hologram that purportedly "enhanced the body's natural energy" and promoted balance in a design that was supposed to mimic Eastern philosophies.

The claims seemed dubious from the get-go, even as California-based Power Balance began to swell in size and income. The trouble started for the company back in January, when disappointed consumers first filed a federal lawsuit claiming the bracelets packed no more power than a rubber band. Josh Rodarmel, 28, and his brother Troy, who founded the company, were forced to release a statement acknowledging that the bracelets' alleged magical power had no ground in science:

In our advertising we stated that Power Balance wristbands improved your strength, balance and flexibility.

"We admit that there is no credible scientific evidence that supports our claims and therefore we engaged in misleading conduct in breach of s52 of the Trade Practices Act 1974. If you feel you have been misled by our promotions, we wish to unreservedly apologize and offer a full refund."

But the refund offer only had six months to percolate before today's massive settlement delivered a $57 million dollar blow. TMZ reports that the company will now be declaring bankruptcy and scrapping the Power Bracelets for good.

You have to admit, a 28 year old kid masterminded a pretty damn good scam!

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WORKOUT 11/23/2011

Complete as many rounds as possible in 15 minutes of:

• 5 muscle-ups
• 10 overhead squat; no rack (M:115/W:75#)
• 15 Abmat sit-ups
• 200m row

POWER HOUR 11/23/2011

Find your 3 rep max overhead squat for the day, then....

• Subtract 10% from 3RM and do max reps
• Subtract 20% from 3RM and do max reps

Then.....

• 4 x max ring pull-ups

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HELP WANTED

There are over five years of posts on this blog. You can access them all by clicking "MORE" on the Archives on the right sidebar. There are also hundreds of photos on the One World Flickr account that is accessible on the left sidebar.

I've wanted to steal this idea from Austin at CrossFit Milpitas for quite some time now. Austin has black and white posters hanging up all over his gym of the gym members and memorable moments of CrossFit Milpitas. It's actually really cool. The posters are made pretty cheap at Kinkos.

I want to hang up posters of you all! Action shots and cool photos like this one from May 2009 are perfect: Hunt me down some pics!!! Email your suggested pics to freddy@crossfitoneworld.com.

Thanks!!!

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HOLIDAY SCHEDULE CHANGE:

All sessions on Thursday and Friday are cancelled, but we will have open gym on Thursday from 9:30 am to 11 am and on Friday from 9:30 am to 11 am. 

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WORKOUT   11/22/2011

Complete four rounds for time of:

• 10 pull-ups
• 20 push-ups
• 30 air squats
• 40 double unders
• 200m run

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SO RIGHT YET SO WRONG?

Sunday morning pre-Raider game meal: 100% whole wheat english muffin, Jimmy Dean hot breakfast sausage, Tillamook sharp cheddar cheese, and an egg with an extra yolk added. The egg must be cooked sunnyside up so you have a yolky mess to dip into. Delicious.....

"But Freddy, that's not Paleo!!!"

These days, the paleo diet is pretty much synonymous with CrossFit. I’ve heard of CrossFit gyms that are very strict about making their members commit to a paleo lifestyle. Paleo is great. It’s easy to explain, and it is easy to follow if you commit to it. Plus, everyone and their mother is now an “expert” on paleo nutrition and lifestyle. There are hundreds of paleo blogs and websites being published by paleo fanatics. No lack of information on the internet about living paleo. (I recommend robbwolf.com. He actually is an expert.)

I’m just horrible at following a strict diet plan. Though I think the paleo guidelines are great and make total sense, it would be silly for me to preach paleo to you at the gym while I am standing in front of you drinking my beloved Sierra Nevada. Like I said in yesterday’s post, the best way to improve your performance at the gym is to first clean up your diet. If you don’t want to go strict, start by making some simple changes first: 

1. Lay off the sugar!!! It cracks me up listening to some of the conversations around the gym. Some of you talk about how you are following a good nutrition plan, but then on your “cheat days” you eat cookies, cake, candy, and cupcakes like there is no tomorrow. Sugar is the devil. You are addicted to it. Studies have shown that even looking at pictures of sweets can stimulate an insulin response. Try to go cold turkey for a few weeks, and if you are going to eat some sweets, try just a small piece of good dark chocolate after dinner.
2. Lay off the bread and pasta. I’m lucky that I rarely ever eat pasta, but I know some people feel like they can’t live without it. Give it up! As far as bread goes, I eat bread several times over the course of a week. Who doesn’t love a good sandwich?!?!? Try this trick: Eat only half the sandwich with the bread, just make sure you have lots of napkins.
3. Home cook dinner as often as possible and stick to meats and veggies. It makes for a quickly prepared meal with easy clean-up.
4. Plan your day. I know that if I am going to go out for dinner and order a potentially "not good for you" meal (like the fish and chips I ordered last night), I am going to make sure that I don’t eat any crap during any of my meals prior to dinner. Fish and chips would be a bad choice if I had toast and hash browns with breakfast and a sandwich on sourdough with potato chips for lunch.
5. When you order a crappy dinner (like fish and chips....haha), don’t eat the whole thing! Fact of the matter is that when you eat out, you almost always get served more food than you need to eat in one sitting. Try slowing down how fast you eat. You will eat less and be full.
6. Train consistently and train hard. If you get into a routine with your training, it gets pretty easy to get into a routine with what you eat. Don’t shy away from lifting heavy. Heavy weight training burns off some serious calories!

These are just some suggestions. Like I said, if you are really serious about losing weight or eating for optimal performance, you are going to have to commit to a strict nutrition plan. My suggestions are for those of you who are like me and haven’t had much success at sticking to strict diet plans, but you don't want to just completely throw in the towel.

Got any suggestions that have worked well for you? Post to comments.

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Holiday Schedule Changes:

Due to the upcoming holiday this weekend, I have switched up my days at the cop job. I will be working on Monday. Normally, I have it off. Since Monday is a Make-up Day, all my sessions (6:30 am/4:00, 5:45, 5:45 pm) will be open gym format with no coach. Sorry for the inconvenience. 

All sessions on Thursday and Friday are cancelled, but we will have open gym on Thursday from 10 am to 11:30 am and on Friday from 9:30 am to 11 am.

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MAKE-UP DAY   11/21/2011

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

POWER HOUR   11/21/2011

• Bench Press  5x5
• 100m row x 10 (rest 45 seconds between efforts) 

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WHAT'S IN YOU CUPBOARD?

I cleaned out “my supplement cupboard.” I didn’t even realize I had half this stuff! I look at this picture and don’t have to do to much pondering as to why the supplement industry pulls in over 60 billion dollars a year. There was a time and place for each and every item pictured here. I’m lucky that most of it Chyna and I managed to get for free. I love when they give free stuff at competitions and seminars!

I often have people ask me about what supplements they should be using. Everyone is different and everyone has different needs. I can tell you what has worked for me. I am currently stepping up my cardiovascular training since the NorCal 40’s competition is on January 29th and the 2012 CrossFit Open starts in about 12 weeks.  Currently, I take a ProAnox Extreme pill pack twice a day and 3-4 caps of fish oil twice a day. On days that I workout, I drink a BCAA complex pre-workout and I drink a Progenex shake that is a mix of both Recovery and More Muscle. (when I run out of the Progenex, I will switch to the APS brand stuff... I got both for free.) This supplement mix has been working wonderfully for me. I’m really firing on all cylinders right now and that’s despite the absolutely horrible hours I’ve been logging at the cop job and the time I had to take to rehab my knee.

I will probably get back on the beta alanine this week. I use it to help increase my cardiovascular performance. After a recommendation from Alex Cardenas, I took beta alanine last year prior to and during the Open, and I liked it. The problem is I don’t get it for free (lol) and the good beta alanine from GNC is a little pricey. 

I took DHEA for awhile as a way to naturally increase testosterone (something a guy who is 46 years old legitimately has to worry about), but I didn’t notice any differences taking the recommended dosage, and I am not into just piling on more than prescribed to try and get results. I always take creatine when I am in a strength cycle. It works! I don’t take it when I am focusing on my conditioning training because I don’t like lugging around the extra 6-8 pounds I put on when taking creatine.

What’s good for you? Well, first of all, if you are going to take a bunch of supplements to increase your performance, start with cleaning up your diet. If you are taking a slew of expensive supps, but still eating cookies, candy and cupcakes, what’s the point? After you get your nutrition squared away, figure out what your needs are. If you are CrossFitting pretty hardcore, you should be concerned about recovery. If you are trying to bulk up and get jacked, protein and creatine are gona be needed. Need help figuring it all out? Talk to someone in the know.

Got a supplement that you've expereinced good results from using, or a mix of supps that has you feeling good? Post to comments.

A disclaimer: Not all supplements are created equal. The industry remains largely unregulated, and there is a lot of garbage out there. Research what is in anything you are going to take, and it is best to go off the recommendations of people you trust...BUT.... those that take supplements can be as crazy as those who tout which diets work and which don’t. I am quite sure that there will be some comments to this post telling me which products I mentioned or that I currently have in my cupboard are garbage or just don't work. 

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WORKOUT   11/20/2011

Sunday is Coach's Choice. Enjoy!

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WHAT TOOK US SO LONG???

Five and a half years after becoming the 89th CrossFit affiliate, we finally got a cool banner......

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WORKOUT   11/19/2011

Complete 10 rounds for time of:

• 3 power snatches (M:95#/W:65#)
• 10 wallballs (M:20#/W:14#)

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A BROTHER LOST

From KGO.com:

"A Vallejo police officer was shot and killed while pursuing two bank robbery suspects Thursday afternoon.

The officer was pursuing suspects after a report of a robbery at a Bank of America branch at Springstowne Center on Springs Road. The suspects' vehicle, a silver SUV, crashed on Janice Street and at least one suspect fled on foot.

The officer, identified as veteran Officer Jim Capoot, pursued the suspect and was in the backyard of a home on Janice Street when it is beleived the suspect opened fire. Witnesses say there were two or three shots, but the Vallejo Police Department spokesperon said Capoot did not fire his weapon.

One of the suspects was taken into custody at the scene but Vallejo police said Thursday evening that they had not eliminated the possibility that a second suspect was still at large. Thursday afternoon there was a multi-agency search for a suspect, who is believed to have fled on foot. Officers from the Vallejo Police Department, Solano County Sheriff's Department, California Highway Patrol and other agencies searched an area north of the Solano County fairgrounds. The search was scaled back Thursday evening.

A gun was recovered on the 100 block of Janice Street.

Several cars in the vicinity of the crash and shooting were damaged.

The suspects are desribed as black males wearing Halloween masks during the robbery, according to the Vallejo Times Herald.

The Vallejo Police Department is expected to hold a press briefing on the shooting Thursday evening.

The last time a Vallejo police officer was killed in the line of duty was in 2000 when Officer Jeffrey Azuar was killed while serving a warrant."

On Thursday morning, Officer Capoot went to work just like any other day. He probably said good bye to his family, joked around in the locker room and in briefing with all his buddies at work. Then he set off in his patrol car for another day of policing Vallejo. It was a day like any other day, but one call changed all of that. Officer Capoot was killed in the line of duty while protecting the citizen's of Vallejo and all of us too. He is a true hero.

Please keep Officer Capoot, his family, and the Vallejo Police Department in your thoughts and prayers.

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WORKOUT & POWER HOUR  11/18/2011

Complete 21/15/9 reps for time of:

• Back Squat (bodyweight)
• Ring dips

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BASEBALL VS. FOOTBALL VS. HOCKEY VS. BASKETBALL

Some co-workers were talking about baseball today. Someone asked me a baseball question, and I mentioned that I was not a big fan of baseball. It's just way to slow for my tastes, and I prefer sports that are violent. I might watch the end of game seven of the World Series if the A's or Giants are playing, but otherwise, baseball is not on my list of favorite sports.

The top four professional sports in the United States are football (NFL), basketball (NBA), baseball (MLB), and hockey (NHL). (Sorry soccer, you still don't rate as a top tier sport in the USA.) Post to comments your favorite and/or your least favorite, and why you think so.

By the way, my favorite is the NFL: athleticism and violence in one package. My least favorite is baseball. George Carlin explains for me: 

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MAKE-UP DAY   11/17/2011

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

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A NEW YOU

Who are you people?!?!? It's not perfect yet, but everyone has been soooo much more helpful about cleaning up their gear and messes after a workout. Thank you so much from all the owners of One World. (Note that I got some new hooks to hang the bands on. Easy access to the bands now. Please don't hang on the hooks!)

Coach Glassman once stated that you can tell the quality of a CrossFit gym by the cleanliness of the bathroom. HUH? I say, what about the cleanliness of the rest of the gym??? We (the owners) take pride in a lot of things about One World: the tight knit family feeling of all the members, the positive feeling you get when you walk through the doors, the awesome programs offered, the trainers and instructors, and the great programming. There is one thing we are especially proud of: our facility!

One World has come a long way since we got the keys to an empty warehouse Thanksgiving weekend in 2005. We take great pride in the quality of our facility. We keep care of the gear and the place is CLEAN! Many of you realise how spoiled you are when you visit other gyms. Your appreciation and your help in keeping the place clean is one of the many reaons why One World is a world class CrossFit gym. Thanks!

Proper gym etiquette plays a huge part in maintaining a positive culture in a gym. This video from our friends at Crossfit Oahu is probably the second best CrossFit video I've ever seen (One World's "What is CrossFit?" being number one of course...lol). Have you played one of these roles in the gym before? Police it up!!!

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WORKOUT   11/16/2011

Complete as many rounds as possible in 10 minutes of:

• 5 deadlifts (as heavy as possible)
• 7 box jumps (M:24"/W:20")
• 9 pull-ups

Rest 5 minutes, then.....

• 500m row for time (go for new PR)

POWER HOUR   11/16/2011

• 3/3/3/3/3 deadlift
• 3 x max strict pull-ups
• 500m row for time

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RUNNING IS DANGEROUS

How many times have we told you???? Don't do max effort sprints in the rain....in the dark....over the railroad tracks....while chewing gum at the same time. It's a recipe for disaster!

On a serious note: It is officially the winter season at One World. For those of you who are new, a few reminders:

1. We don't have a heater. Layer up that clothing. No worries! You are CrossFitters so 30 seconds into the workout you will be shirtless regardless of how cold it is. Please remember to collect your clothes after your workout. The winter season is the time of year I collect all your left behind clothing and help out the homeless.
2. We try and check the weather forecast when we program, but there are going to be days when you have to do some running in the rain. Please be careful, especially when you are making turns or changes of direction.
3. It gets dark way early. Careful when you are running in the dark. We've never had a problem with knuckleheads harassing anyone in the parking lot, but if you ever have a problem with that, let us know and we will send the Krav Maga class out to kick their ass.

I'm not a fan of the winter season, but at least we don't get snow and it rarely drops below 40 degrees. In a few months it will be spring again. I can't wait..... 

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WORKOUT   11/15/2011

Complete 5 rounds for time of:

• 20 kettlebell swings (M:53#/W:35#)
• 20 kettlebell sumo deadlift high pull (same weight)
• 400m run

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HATERS AND TROLLS

I’m not a fan of long distance running. Sorry.... It just doesn’t interest me in the slightest, not even at the elite level. There are plenty of people in the world who participate in long distance running, and lots of people who are fans and believe that long distance running is the greatest thing since sliced bread. It’s just not my cup of tea.

I have no interest in what is going on in the long distance running community. I simply don’t care. I don’t “occasionally” drop into any long distance running websites or blogs to remind myself how much I dislike long distance running. Thus, it is safe to say that I am not posting silly little anonymous comments on long distance running blogs.

There are many people in the world who hate CrossFit. That’s okay. I get it. There are people who hate the CrossFit One World website. Some of those haters post to comments more than most of you One World members. I just don’t get it. If they tell everyone how much they hate CrossFit, but then they visit CrossFit websites regularly, what does that make them? It’s like a guy telling his friends that Desperate Housewives is lame, but then watches it on his DVR “only because” his girlfriend is watching it.

Haters and website trolls are an odd bunch. The other day I got an anonymous text message from a Florida area code. The person told me that before I start spewing how great I am on my “homoerotic” website, I should take my cell number of the site. He was quite proud of himself to point out that I was “stupid” for having my number there and not realizing it. (And how weird is it that he visits the site even though he thinks it is “homerotic?) 

Seriously??? My cell number has been on the top right corner of the CrossFit One World website for six years now, not to mention that I have included my number in plenty of posts for those of you who want to text me with questions or concerns. I guess I’ve just been a dummy for six years now....

You can never get rid of haters or trolls. As a matter of fact, they will post to comments with vigor after reading this post. I chose to embrace them. I rarely ever even delete their comments. I’ve always believed that the stupidity of a small minority is pure entertainment for the greater majority.

The real lesson of this post is that Desperate Housewives rocks!

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WORKOUT   11/14/2011

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

• Overhead squat (M:115#/W:75#)
• Handstand push-ups

POWER HOUR   11/14/2011

• 5x5 overhead squat
• 5x5 shoulder press

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THANK YOU BIG TONY!!!!

What an awesome time we had at Big Tony's Veteran's Day BBQ. For those of you who missed it, I am pretty sure everyone who was there will tell you that the meat was as good as Big Tony promised. Thanks to everyone who showed up. Big Tony has promised that he will host a BBQ every Veteran's Day at One World. AWESOME!

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MAKE-UP DAY   11/13/2011

It's a rest day, but the 10 am session is still on, and Cheryl's session is still Coach's Choice. Enjoy!

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THE LAB RATS LIVE!!!

12 members of the 6:30 am crew getting their "DT" on. I gotta give props to the 6:30 am crew. They show up in force five days a week before the damn sun comes up. Things start a little slow and quiet, but by 6:45 am, the building is poppin' just like any other session.

We've had a 6:30 am training session at One World since before we were a CrossFit gym. Back in the day, I always called the 6:30 am session the Lab Rats. It's time to bring the Lab Rat moniker back! The 6:30 am peeps set the bar for the day, plus the coaches get to play around with warm-ups and coaching techniques to see if they will work for the rest of the day. 

It's hard to train at 6:30 am. I've worked shift work for the last 17 years. I've trained at all times of the day. I always felt that I was never at my peak performancewise training at 6:30 am or earlier (especially in the strength department), but after working out to start the day, I always felt FANTASTIC the rest of the day, so the slight differences in peak performance were sometimes worth it.

Try mixing your routine up. It's good to shock the body a bit every now and then. Make a commitment to come in one morning and train with the Lab Rats. A honey badger may take a bite from a cobra and live, but in labratories across the world, lab rats go through way worse shit then a cobra bite......

See you at 6:30 am????

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Big Tony is hosting his Veteran's Day BBQ at One World Saturday at 12 pm. It looks like about 60 people are gonna be there. AWESOME! If you forgot to sign up, just show up and bring a side dish. It's also bring your own booze =) Also, if you have any chairs, you might want to bring those too.

The Saturday 9am session is cancelled. The session is moved to 10 am instead.....

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WORKOUT   11/12/2011

"The Filthy Fifty"

Complete the following for time:

• 50 box jumps (M:24"/W:20")
• 50 jumping pull-ups
• 50 kettlebell swings (M:35#/W:25#)
• 50 walking lunge steps
• 50 knees to elbows
• 50 push press (M:45#/W:33#)
• 50 back extensions
• 50 wallball shot (M:20#/W:14#)
• 50 burpees
• 50 double unders

BTW- Big Tony requested this workout. Blame him.

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SEMPER FIDELIS- "ALWAYS FAITHFUL"

Happy 236th Birthday to the United States Marine Corp, the fiercest fighting machine on the planet.

Once a Marine, Always a Marine. Jose came into the gym and knocked out 236 burpees as a tribute to all Marines past and present. He finished 10 minutes faster than he did last year.

Fear not! Alex did not let the Corp down. 22 minutes later he had knocked out the 236 burpees too. Peer pressure is a beautiful thing. Best wishes from all of us at One World to all the men and women in the United States Armed Forces.

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WORKOUT & POWER HOUR   11/11/2011

"DT"

Complete 5 rounds for time of:

• 12 deadlifts
• 9 hang power cleans
• 6 push jerks

Same weight for all 5 rounds: 100# for women, 155# for men.

This is one of my favorite CrossFit benchmark workouts. Use some strategy. I get through 11 deadlifts and then rest a few. The 12th deadlift takes me right into the hang power cleans. I try and do 6 HPC before dumping the bar. The last 3 HPC's take me into the push jerks. Of course, my rep schemes tend to change up by the last two rounds. Enjoy!!!!

WHO IS THIS GUY????

A few may have seen Justin Moles working out at the gym the last two Wednesday nights. Besides being a L-E-G-I-T CrossFitter, Justin is a representive for ProAnox. He will be coming down to One World once a week to train with the evening sessions and answer any questions you may have about ProAnox products. Say hi next time you see him.

I've known Justin for a few years now. I first met him at a CrossFit Football Trainer Seminar. Justin is a competitve CrossFitter. He is competing this weekend in the Next Level Invitational down in SoCal. It's just another reason why I'm excited about working with the ProAnox people. Justin is a CrossFitter, and he is well aware of what a CrossFitter needs for proper supplementation. ProAnox should have a bigger line of products starting in 2012. I'm stoked that One World will soon be your one stop shop for any supplement you need as a CrossFitter.

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WORKOUT   11/10/2011

• Overhead Squat  3x10 reps (as heavy as possible)

Then......

For 19 minutes:

• Odd minutes- max distance row
• Even minutes- rest

Score is total distance rowed.

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PROLOZONE FOLLOW-UP

On Monday, I traveled out to Larkspur to visit Dr. Monagle (Marin Center for Natural Medicine) and get my third prolozone injection in my knee. The knee is getting close to full recovery. I can workout now and most of the time there is no pain. Even when I feel pain (in the patella tendon...more on that later) it never hurts immediately following the movement, and I'm never sore after I leave the gym. This is a big change from the way my knee felt a few months ago. The knee hurt during any ballistic or power movements. It hurt when I was done working out, and worse yet, it got to a point where the entire knee was throbbing for up to 24 hours after my training sessions. 

Now, the only trouble spot in my knee is the patella tendon. I feel pain when I do the intial dip and drive of a push press or jerk. The initial quarter squat of the overhead squat that I did last week was very painful, but only on the first rep of every set. Thankfully, it doesn't hurt during subsequent sets, and I was not sore immediately following the overhead squats or later when I left the gym. Plus, I did workout that had 25 back squats at 225# on Saturday, and never felt any pain in the knee at all. That's good news.

I relayed all this information to Dr. Monagle. I really dig this guy. He listens to everyhting I have to say at our appointments. If there is an exercise that I tell him I do that causes pain, he asks me to describe it in detail so he can understand what is happening with the knee. My Kaiser doctor (whom I actually like a lot) got the results of my MRI and told me, "Stay off the treadmill for a few months and go to physical therapy." HUH?!?!? I haven't been on a treadmill in almost 6 years! It's nice to have your doctor want to know what it is you do for your physical exercise. Most guys 46 years old are not training as hard as I am. A doctor should know what his patient is doing.

The doc realizes that the only issue with my knee seems to be the patella. He asks me, "You want me to do the whole shot into the patella region?" At first I wondered why he would ask, but I simply said, "Hell yes!" About a dozen needle injections later, I took the whole syringe of the prolo and two syringes of ozone all in the area above the top of the knee cap. My knee was swollen up and it was bleeding a little bit like I had been chewed up by a dozen misquitos with some gnarly fangs. As he finishes off shooting the last bit of ozone into my knee, Dr. Monagle says, "Oh....by the way...I've treated several people with prolozone in the patella region. It's gonna hurt like hell later." Now I know why he asked.....

A few hours later I'm at One World coaching my evening sessions. Once the numbing meds wore off, MY KNEE WAS FRIGGIN' KILLING ME! The doctor was definitly telling me straight. I had to down a bunch of Tylenol when I got home. Almost 30 hours later, it's still sore to the touch, but I feel fairly mobile. I managed to get through today's SWAT training okay. I am sure I'll be fine by tomorrow, which is good because I have a lot of training programmed and I have a full day at work. 

I'm looking forward to the results from this last injection. I just thought I'd share the prolozone experience with you all since I've recieved so many emails about people interested in being treated with prolozone. I am VERY VERY happy with the results I've seen so far, and I know John Welbourn, who turned me onto prolozone therapy, loves it too. A lot of people are asking about prolozone treatment for other parts of the body. I know Dr. Monagle says that if he hadn't been treated with prolozone therapy in his lower back, he would not be working today. I haven't really researched prolozone therepy for other parts of the body, but for those of you who want to know, ask your free doctor at google.com.

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MAKE-UP DAY   11/8/2011

Make-up a workout you missed in the last cycle....OR....do the Power Hour....OR....work on a skill (get those damn double unders!!!!)....OR....rest!

POWER HOUR   11/8/2011

• Shoulder Press  5x5
• 3 x 400m sprint (full recovery)

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A SLOW DAY IN THE WORLD OF ONE WORLD

I finally settled into the couch at 9:30 pm on Monday night and realized I had no idea what I was going to post about on the blog. I really had a lot of fun running my sessions through agility drills today so I thought I would Google "Agility" and see what I came up with. When I clicked on the video tab, this was the first thing that came up:

Damn! That's a pretty smart mouse. At first I wasn't sure as to how this was considered "agility" but then I looked up the definition of agility.

Agility is defined as:

1. The power of moving quickly and easily; nimbleness
2. The ability to think and draw conclusions quickly; intellectual acuity

The mouse wins.

For those of us not concerned about being as smart as a mouse, agility is a component of being athletic. Embrace training at being more agile. It will make everything else you do much easier.

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WORKOUT   11/8/2011

Complete as many rounds as possible in 15 minutes of:

• 3 muscle-ups
• 10 true push-ups
• 15 box jumps
• 200m run

Can't do a muscle-up? No problem:

TTMJ

"When you walk into the gym you should want to be the strongest, fastest, most explosive, well muscled athlete with the biggest engine. Period. Striving for anything less is unacceptable."

I quoted this from the most recent Talk To Me Johnnie post from John Welbourn. The post is entitled "Strong. Awesome." I read the post, and the quote just jumped out at me. It's so blunt, and everytime I read it, I am inspired to train harder. Without saying anything to her regarding the post, I had Chyna read the post right after I finished it. While she was reading the post, she read the exact same qoute out loud followed by her own response of, "Fucking Awesome!"

Chyna and I (plus a handful of others at One World) are competitive CrossFitters. We train all year with one goal, reaching the CrossFit Games. Many of you training at One World likely have no desire to compete in the CrossFit Games. The quote may seem a bit extreme to you. You simply want to be healthier and happier than you were yesterday.

Think about what John says in that quote. If you want to be the "strongest, fastest, most explosive, well muscled athlete with the biggest engine" there are a lot of things you need to do to reach that goal. You need a smart training program. You need to dedicate yourself to your training and work hard at every training session. You need to make changes in your nutrition and make sure you are eating right and taking the right supplements. You need plenty of sleep. You need to manage your home life and work life in a way that leaves you as stress free as possible.

Of all those things that a "competitive athlete" must do to be the best, name one of them that isn't something you should be doing too. If you strive to improve in all those guidelines, you will definitely be healthier and happier than you were the day before. You never know, you might even one day be the strongest, fastest, most explosive, well muscled One Worlder with the biggest engine. When you think about it, that wouldn't be such a bad thing. 

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If you haven't bookmarked Talk To Me Johnnie in your browser, DO IT! It is such an informative and entertaining blog.  TTMJ stemmed from the massive amount of questions John got from followers of his CrossFit Football. Click on the home page and scan through the "Catagories." You can find great information on pretty much any of the things discussed earlier in this post.

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Big Tony is hosting his Veteran's Day BBQ & Potluck on 11/12/2011 @ 12pm at One World. Big Tony has requested that we do "The Filthy Fifty" as the workout for the training session that morning. Damn you Big Tony!!!! The training session on 11/12 will be moved from 9 am to 10 am. Sign up for the BBQ on the dry erase board.

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WORKOUT   11/7/2011

• Front Squat  3/3/3

Then....

Complete 5 rounds for time of:

• 6 dumbbell thrusters (as heavy as possible)
• 10 pull-ups
• 20 double unders

POWER HOUR   11/7/2011

• Front Squat 6 x 4 reps (as heavy as possible)
• Weighted pull-ups  5 x 3 (as heavy as possible)

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OCTOBER IS OVER

Everyone is continuing to progress nicely. Updating the Wall of Fame board at the end of every month is gettig to be quite a job for me. Keep it up.

Bring on November!!!

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WORKOUT   11/6/2011

Sunday is Coach's Choice. See you at 10 am!!!

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OH HELL YES!

Steak done right. The Cowboy-cut Rib Chop from Spencer's Steakhouse in San Jose (near the airport). 18 ounces of USDA prime bone-in ribeye. Heavenly!!!

Speaking of heavenly meat...... You need to sign up for Big Tony's Veteran's Day BBQ & Potluck. Big Tony is cooking up 50# of steak and sausage. All the meat is aged beef from Argentina. Big Tony promises the most delicious meat you have ever tasted. Sign up on the dry erase board. Don't miss out!!! If you do miss out, it just means more for the rest of us. =)

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MAKE-UP DAY   11/5/2011

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

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OCCUPY THIS!!!

I apologize for not getting WORKOUT 11/3/2011 up yesterday. I had no plans of spending the entire night in Oakland standing around in riot gear getting lectured, heckled, and entertained by the people of Occupy Oakland.

I give kudos to Oakland PD and the Alameda County Sheriff’s Office. Their officers and deputies had to do all the dirty work. All of us neighboring agencies were just moved around like pawns and formed protective lines to watch their back and flanks while they took care of business.

I spent most of the night being told that I was either worthless, a chicken shit, a disgrace to mankind, and occasionally, I was told I was appreciated for what I do. After a night of this, I have decided the following:

I have no idea what Occupy Oakland is all about. I think it has something to do with 1% of the population being wealthy and not sharing their wealth with the other 99%. I was repeatedly told that I was one more pension cut away from being a 99% “just like us.” Does that mean I am currently a 1%? Shit, I need to move out of this one bedroom apartment!!

What is Occupy Oakland’s plan for change and who the hell is in charge of it? Protestors kept standing in front of me demanding to talk to someone in charge. Who is the mastermind behind the great plan to get the 1% to share the wealth? Maybe it’s this guy:
I can tell he is a man in charge since he has a security detail (the dark glasses give him away), and he is obviously pointing out to the police where his press conference is going to be held.

Proper attire for most protestors is a bandana over your face, skinny jeans, baggy sweatshirts, name brand skateboard shoes or athletic shoes, a name brand back pack full of who knows what, a nice smartphone to instantly upload pictures and video to youtube and facebook, and a really nice 35mm camera with HD quality video capability. Hmmmmmm....... are protestors sponsored by big named attire and electronic corporations?

And finally..... I know there are are lot of crazy people in the world. I deal with people who have mental issues all the time. I just never realized you can get so many crazy people together in one place at one time. I never knew that there were so many nut cases working in our schools, our hospitals and alongside us at our everyday jobs (everyone who lectures the police at a protest is quick to tell the police what they do for a living). Sad, yet somewhat entertaining at the same time. When they say its a crazy crazy world, they are not kidding!

At least Kirk was there chillin with me. At 3:30 am in the  morning when we were cold, hungry, and losing our minds, we managed to take a moment to make lemonade out of lemons: Good times!

Sorry for going off on a non-fitness rant. It was a fascinating experience last night in Oakland. I know it’s not a perfect world, and sometimes people need to band together to make changes. I just don’t think this Occupy Oakland thing is doing any good. In the end, I made 10.5 hours of overtime so I guess it did me good =)

Now back to our regularly sheduled programming......

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I'm posting up Thursday's workout too.....

WORKOUT   11/3/2011

Complete as many rounds as possible in 20 minutes of:

• 15 pull-ups
• 20 overhead walkng lunge steps (W:25#/45#)
• 25 Abmat sit-ups
• Row 200m

WORKOUT & POWER HOUR   11/4/2011

• Find your 3 rep max back squat for the day

Then....

On the minute for ten minutes perform:

• 3 back squats @ 75-80% of 3 RM
• 3 box jumps (as high as possible)

Score weight used and box height.

STUCK

Sorry everyone... It's 3:20 am and I'm still in Oakland supplementing other agencies for the Occupy Oakland protest. Posting on my cell. I don't even know what the workout is cuz its on a clipboard at home..... Chyna coaches in the morning and will give you all the workout then. I'm coming up on being up for 24 hours. Oh joy!

UPCOMING EVENTS!

EVENT #1-

Big Tony is hosting a Veteran's Day BBQ at One World on November 12th at 12pm. This BBQ is going to be EPIC! Big Tony has ordered aged beef from Argentina. The meat arrives two days before the BBQ. Tony is going to do the grilling for all of us. YUMMY!!!

The BBQ will be a potluck affair. Bring any side dish you like. One World will supply eating utensils, plates, napkins, etc. We will also supply water and soda. It will be "bring your own booze" if you want any tasty adult beverages.

Sign up on the dry erase board ASAP so I can start getting a head count. Can't wait for this one!!!

EVENT #2-

Lalanne Fitness is hosting an eight week "Death By Barbell" competition. On December 10th, everyone gets together and does the "Death By Barbell" workout: 5 rounds for time of 15 deadlifts/12power cleans/9 front squats/6 push jerks. The weights used are:

• Women intermediate: 75#
• Women advanced: 95#
• Men intermediate: 115#
• Men advanced: 135#

Eight weeks later on February 4th, everyone gets together and does the workout again. Cash prizes are to be awarded to "most improved" and "fastest times."

It's a pretty interesting idea for a competition. I've never heard of one like it before. Let's get the whole One World crew rolling in on this one! Who's in?

Here is the link for info and registration:

http://events.constantcontact.com/register/event?llr=4iu7d7cab&oeidk=a07e55bc53aa4cad023

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WORKOUT   11/2/2011

"Diane"

Complete 21/15/9 reps for time of:

• Deadlift (W:155#/M:225#)
• Handstand push-ups

POWER HOUR   11/2/2011

• Every 30 seconds for 10 minutes perform 1 deadlift (as heavy as possible)
• 10 x 50 yard sprint (walk to start for rest)

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