CrossFit One World

SINNERS AND SAINTS

Every sport has a villain. The guy who is known for bad behavior both in and out or on and off of the arena/the field/the court/the rink/the cage, etc. As a sports hungry society, we either love or loathe the villain, or we just love to loathe him/her. The villain is cocky and in your face. There are villains who have made Hall of Fame status besides their bad behavior, and villains who missed out on riches and glory because their villainous behavior overshadowed their actual sports accomplishments.

I've never met Ronnie Teasdale. As an athlete/coach/gym owner, he has a pretty impressive resume. He owns CrossFit Mean Streets in downtown Los Angeles. He has a very "in your face" attitude. Someone told me one of CrossFit Mean Streets t-shirts says something similar to "I'll shoot you in the face!" I guess when you post pictures of drunk bums passed out in a gutter in front of your gym, you might as well play up the rough part of town aspect......

This video has been floating around on Facebook lately. This incident took place at the Orange County Throwdown, one of the biggest CrossFit competitions in the country outside the CrossFit Games. In the video, Teasdale gets pissed at a judge because she is telling him that he can't start his next clean on a bounce. At one point Teasdale pushes her out of the way and throws his bar toward her. You can watch for yourself (fast forward to 4:00):

Bad behavior? Yes. (Minimally, the jorts should be a crime.) Any worse than a villain in any other sport? No. The question is how far do you let bad behavior go? In any sport, you lay your hands on a judge/referee, you are pretty much gonna get booted. In most sports there are fines, disqualifications, and suspensions. I think Teasdale got DQ'd from the event, but I am not sure. There is no sanctioning body in CrossFit when it comes to competitions, which is something that may have to change if these competitions are going to be allowed to use the name CrossFit in the title or description. For now, it is up to the event coordinator to monitor the behavior of the athletes at their events. 

 Nothing wrong with getting pissed at your judge or even another competitor. When you put money and prizes into the mix, things don't always stay goodie two shoes. Don't get holier than thou. CrossFitters are fond of talking about how great the community is and how everyone is so friendly and good, but don't forget that many CrossFit gyms and athletes also play off the hardcore/bad boy/underground image. It seems that now, an athlete has showed some of that attitude at a competition and those same people wearing those "your gym sucks" t-shirts are freaking out.

A little attitude in a competition is great  showmanship and in the long run, it's good fun for any sport. BUT..... as a whole, we have to limit what is acceptable and what isn't. The problem is how do you determine what is what and how do you enforce it?

Post thoughts to comments.

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

MAKE-UP DAY   2/1/2012

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

POWER HOUR   2/1/2012

• 6x3 front squat as heavy as possible
• 400m sled drag for time (M:135#/W:95#)

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

DAMN!!!

This may not be the best thing for you to try. Walk in to the gym. Do a few double unders. Do a few power cleans. Put 297# on a bar and PR.

I once heard it said that if it's pretty, you aren't lifting enough.

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

WORKOUT   1/31/2012

• Power Clean  5/5/5 (tap and go)

Then....

Complete seven rounds of:

• 1 minute to do 15 kettlebell swings (M:53#/W:35#)
• 1 minute max meters row

Score is total meters rowed.

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

MY NORCAL 40'S REVIEW

I'd like to thank everyone who came out and supported One World. You rock!!! I posted a few pictures. Sorry I didn't get a picture of Jessielyn, Lil Joe, and Cristelle.....
Plus, I gotta give some props to my sponsors at ProAnox: Last year, I couldn't even drive home from the NorCal 40. I was wrecked. It actually jacked my training up for a few weeks. This year, I prepared better and I've been popping those magic ProAnox Extreme pills for a few months. I feel great! Taking tomorrow off from training, but right back into the mix on Tuesday.

My day:

I finished in 8th place. Funny how the one workout I thought would knock me out of the competition turned out not to be as bad as I thought......

I started with the floater max reps rope climbs in four minutes at 8:15 am. I finished with 12 climbs. This put me in a tie for second place. (The four floater workouts were combined at a 25% value to equal one score for all four workouts.)

At 9:00 am, I did the 1.1 mile run with a 20# vest. I sucked..... 38th place. 38th came back to haunt me later.

At 9:20 am, I did the floater max effort bench press in four minutes. I hit 340# for a first place finish. 

At 11:15 am, I did the 30 squat snatches @ 125# for time. I was dreading this workout. My squat snatch is so fucking ugly. I was hoping to finish 25 reps in the allotted ten minutes. I ended up finishing all 30 in 9:29 for an 11th place finish. I was pretty stoked!!!

At 11:45 am, I did the floater 250m row x 3 workout. I pulled some solid row times, but the fact of the matter is that all the guys who were over 6' killed this workout. Damn you tall people!!! I finished 21st.

At 1:00 pm, I did the floater burpee/wall jump workout. I finished 32 reps in 4 minutes. It was good enough for a 4th place tie.

My last workout was at 2:15 pm. The workout was as many rounds as possible in 7 minutes of 7 chest to bar pull-ups/10 40# dumbbell push presses/10 53# kettlebell swings. I finished 5 rounds + 3 KB swings for a first place finish.

The top five guys that reached the final TOTALLY deserved to be there. I was honored to compete against everyone at the event.

In the end, the run really killed me. How am I going to fix it? I'm not. What's the point? I'm trying to make the CrossFit Games. I need to be one of the top 20 45-49 year old competitors in the world. I'm pretty sure a 1.1 mile 20# weighted vest run is not going to come up in the Open Qualifier. More than likely, the Open is going to be more like the pull-up/push press/KB swing workout. I love the NorCal 40 because it is near the Open, and I get a chance to see where I am at with my training. I am right on track!

BTW- I CRUSHED SOME BEERS AFTER I GOT KNOCKED OUT OF THE EVENT!!!

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

WORKOUT   1/30/2012

• Find a 3 rep max shoulder press

Then.......

As many rounds as possible in 12 minutes of:

• 5 shoulder presses @ 75% of 3 rep max
• 10 toes to bar
• 30 double unders

POWER HOUR  1/30/2012

• Shoulder Press  5/3/3/1/1/1
• 3 x max pull-ups
• 100 Abmat sit-ups for time

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

NEW TOYS!!!

 

 

I scored today! A co-worker at the PD was selling a prowler....hardly used. ENJOY!!!

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

I really appreciate all the support everyone is giving for the NorCal 40's competition tomorrow. I'm a little overwhelmed that so many of you are gonna hang out and watch. I'll also admit, I'm a little bummed that now I have to work extra hard not to let you down.....lol.

I like the workouts so far. I should do okay. Visit norcal40s.com for the info on all the workouts. It will be a great time. I've been eleven days beer free so whatever happens, let's go throw down a few Racer 5's after the event. (Racer 5 is my new FAVORITE beer.)

 

 

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

WORKOUT   1/29/2012

Sunday is Coach Cheryl's Choice! Have fun!!!

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

STAND TALL YOUNG MAN

I had my camera set in sport mode, and caught about 30 continuous shots of Stegen doing bar facing burpees near the end of the workout. In 30 shots (about three burpees), Stegen remained bent over the entire time!

 

 

 

 

 

 

 

 

I am not picking on Stegen (he got a big laugh about it afterward). Stegen does what many of us do when we reach that point of exhaustion. The mind overrides the body. In Stegen's case, mentally he felt it was easier to continue moving without standing up. In reality, he was bent over and compressing his lung cavity, thus, he was unable to take in full deep breaths. It felt easier, but in reality it was harder.

This is the beauty and the beast of of high intensity training. If you can maintain your brain and thus, maintain the integrity of your movement, the results are amazing. If you lose it, and let your mind run your body mechanics, you don't get the same results, and you risk the possibility of injury. Sometimes you have to slow down and get a grip in order to do better.

Just a little food for thought the next time a workout is getting the best of you.

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

MAKE-UP DAY   1/28/2012

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

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

 

GOOD STUFF

 

On Thursday, Chyna and I got a chance to get down to the ProAnox headquarters in downtown Los Gatos. We spent some time with the CEO and staff. I’m really happy about the relationship One World has with ProAnox.

Within a few weeks, ProAnox will have a full line of every supplement you will need as a person interested in enhanced strength and conditioning. I am super excited that we will be selling all these items at One World. You won’t have to walk around GNC or Vitamin Shoppe wondering what supplements are best for you. All the items should be available at One World in a few weeks.

Chyna and I have been using the ProAnox Extreme (now called Genesis) for a few months now. We are both very happy with the results. Most of you know how much work Chyna puts in at the gym. Since the end of the Regional Qualifier last year, she has been putting in close to 3 hours of work a day for 6 days a week. I’ve been chasing her in training hours at about 1.5 hours a day 5-6 days a week.  We both train hard. On top of my training, I work full time at the cop gig.

I am not gonna tell you that I take ProAnox and I don’t get sore. Shit, Chyna and I are both sore in some way pretty much all the time. I will tell you that we both are humming right now. Our training is right on track with our goal of making it to the CrossFit Games. We feel good and sleep good. I feel better than I felt last year and I’m another year older. (Chyna doesn’t have to worry about the age thing yet...lol.) Recovery is better, and the best part is I was able to cut wayyyy back on the amount of NSAID’s I was taking. I only pop a few Alleve now on a really stressful knee day. I really believe in ProAnox Extreme. An added plus...it has the science to back it up.

http://www.proanox.com/Science/

I will be frank with you. One World is a ProAnox distributor, so yes, we make a small amount of money if you buy the product. BUT.... I won’t be blowing ProAnox up in your face every day. The only reason I allow ProAnox in the gym is the fact that Chyna and I know it works. Every now and then I will update you on how we feel and I will probably start recommending it to a few of you in person.

If you are serious about your training and you want to feel better AND perform better, I have a limited number of discount coupons to start you off on ProAnox. Serious inquiries only! Hit me up at the gym if you are interested.

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

WORKOUT   1/27/2012

Complete 15/12/9/6/3 reps for time of:

• Power snatch (M:95#/W:65#)
• Handstand push-ups

POWER HOUR   1/27/2012

• 1 power snatch every 30 seconds for 10 minutes (as heavy as possible)
• 5 x 3 shoulder press

AS A POLICE OFFICER, SHOULD I REPORT THE CRIME?

This is such a steal that I am pretty sure Chris committed a crime! Chris regularly likes to visit Ross to get good deals on basketball shoes. You can get the same shoes sold at Footlocker in the past for way cheap. Last week, Chris happened to wander into the Ross at Bayfair Mall in San Leandro, not the Ross he normally shops. Imagine his surprise when he saw multiple pairs of Adistar weightlifting shoes being sold for $18 a pair!!! WTF!?!?!? Adistars were $200 brand new. That's crazy! Chris bought a size 11.5. He wasn't sure what other sizes were available. $18 Adistars might be worth the short drive to Bayfair Mall.....

Don't worry Chris, I won't rat you out.....

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

The NorCal 40's workouts have been announced. Kill me now.....haha.

Workout #1- 1 mile run with 20# weight vest

Workout #2- 30 squat snatches @ 125# for time. Any missed rep is a 20 double under penalty beofre continuing. 10 minute cap.

Wokout #3-  As many rounds as possible in 7 minutes of 7 chest to bar pull-ups, 10 dumbbell push presses @ 40#, 10 kettlebell swings at 40#.

There are also 4 "floater workouts" that you have to complete and then the final workout for the top athletes.

If there was any movement I would pay money not to do, it would be squat snatches. If you want to feel true pain, watch me squat snatch this weekend. It really is that bad....haha. I'll still manage to have a great time.

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

WORKOUT   1/26/2012

Complete 5 rounds for time of:

• 4 muscle-ups
• 15 wallballs (M:20#/W:14#)
• 25 Abmats sit-ups
• 200m run with medball

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

THE NORCAL 40's

 

If you don't have plans this weekend swing out to the NorCal 40's CrossFit competition on Sunday. The competition is hosted by TJ's Gym. I competed last year and had a really great time. This year, TJ has moved the event to the Craneway Pavilion in Richmond, CA. Reebok and ProAnox are on board as sponsors. This is the only CrossFit cometition I am doing other than the CrossFit Games. It was that good!

There are 70 men and 30 women signed up for the event. Last year I won, but this year it's huge, and the competition in the 40+ age category is definitely getting tougher. Regardless of the outcome, I know it's going to be a great event. Hope to see some of you there =)

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

The new kilogram bumpers finally arrived for the Oly lifting area. There is now a full kilo set of plates at each platform, including the jerk box platform. 

RESPECT THE OLY PLATFORM AREA!!!

• Do not remove the kilo plates from the platform area.
• Do not do CrossFit workouts in the Oly platform area.
• Do not bench press on the platforms.
• Do not put the Oly bars on a rack or the jerk boxes. (I will kill you.)

Brad and I will be making the plate holders next week. They'll look similar to this:

Instructions for the weight holder and jerk boxes can be found in the free Performance Menu articles via Catalyst Athletics. Thanks Greg!!!

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

WORKOUT   1/25/2012

This workout is 5 sets that you must complete within 30 minutes (after your warm-up). You can rest as long as needed between sets. When performing a set, once you place your hands on the bar, you may not remove them until the set is completed. You may not turn any transitions between movements into another movement not listed in the workout (for example the last deadlift transition to the first hang power clean may not be a power clean from the floor). If you fail a set, you may attempt the set again at the same weight, or adjust the weight and do the set again. Record weight used for each completed set.

Set #1- 

• 5 deadlifts
• 5 hang power cleans
• 5 front squats
• 5 shoulder to overhead

Set #2 is 4 reps of each movement.

Set #3 is 3 reps of each movement.

Set #4 is 2 reps of each movement.

Set 5 is 1 rep of each movement.

ENJOY!!!

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

This is a really long post. If you made it this far, you might as well watch this video that was posted up on Chyna's Facebook wall. Asians are the majority in California now so maybe you know someone like this. I know it had Chyna rolling on the ground laughing.....

CHALK WHORE!!!!

Shane got busted this morning. Everyone who walked by his workout area said the same thing: "Oh man....Brad's gonna be pissed!" 

The History: Brad is the guy who vacuums and mops the floors all week. Trust me when I tell you that you all are very spoiled when it comes to working out in a clean gym. I've been to some dirty ass CrossFit gyms in my day. It's nice to lay down on the floor and not get up with dirt and grime all over yourself.

Cleaning chalk hand prints off the rubber is a bitch. You have to scrub it first with a stiff brush, and then mop it. In the past, besides hand prints, there have been footprints and a chalk outline of body. Before Brad figured out the stiff brush method, It took several moppings until the chalk would come out of the rubber mats. That dead body was there forever!! We don't care if you use chalk and then you put some hand prints on the floor. Just keep your chalk under control. A couple of chalk facts.

We don't care if you use chalk and leave some hand prints on the floor. Just keep your chalk use in check!

Here are some chalk facts:

• More chalk does not make you stronger or faster.
• Too much chalk is a sure fire way to tear your hands if you have a huge kipping pull-up or butterfly pull-up.
• Chalk should not be used when doing wallballs.
• You are not LeBron James. Pat off that excess chalk in the chalk bucket before you pull your hands out.
• Unless you have excessively sweaty hands, you should chalk only once or twice a workout. Anything more is just you finding an excuse to rest.

By the way, don't blame Shane for excessive chalk. He's law enforcement. All that excess chalk reminds him of a powdered donut. HAHA!

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

MAKE-UP DAY   1/24/2012

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

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

It should be called "The Chalk Toss-off"

A LOT CAN HAPPEN IN A FEW YEARS

I was surfing through the archives and came across a post from 1/22/2009. Exactly 3 years ago, I introduced all of you to Alex. 3 years later he's one of the top athletes at One World and he (along with Chyna, Atsushi, and Stroud) has a really good shot at making it to regionals this year. My post was entitled "Monster." I can predict the future.....

"I hope all of you have had the pleasure of meeting Alex. This guy just walks into the the gym and starts killing the workouts...sometimes two a day. Amazing! Chong and I were coaching him on his deadlift last week. Unfortunately, we were so focused on his lumbar curve (which still needs a little work) that we ended up totally missing a minor flaw in his set-up. Can you name it? It's great to have you on board Alex!"

Alex recently hit a 500# deadlift proving that a little rounding of the back is not always a bad thing. Everybody is different. 

(Note: I use Typepad as my blogging platform. Typepad now has a function that allows me to insert text into photos. This should make for some funny posts in the future!)

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

WORKOUT   1/23/2012

Start a running clock. In the first minute, do 1 pull-up, 1 push-up, 1 air squat. Each following minute, add one rep to each movement. Continue until you do not complete the required reps for the minute. If you tap out, rest 1 minute then do 3 reps of each movement per minute until everyone in the session taps out. 

POWER HOUR   1/23/2012

• 4 x 5 back squat
• 4 x 5 bench press
• 1 attempt max pull-ups

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

RESPECT WHEN RESPECT IS DESERVED

I'm a born and raised Oakland Raider fan. My father was a Raider season ticket holder and I went to my first Raider game when my mother was pregnant with me. The fans were awesome back in the day. Going to Raider games was a highlight of my youth. Too bad the thug element came to Oakland when the Raiders moved back from LA. I'd still be going to the games if it was like the old days.

As a Raider fan, your best day is when the 49ers do bad. (This doesn't always work out well when your girlfriend is a diehard 49ers fan.) It's such a weird Bay Area thing. You either love the Raiders or you love the 49ers. There is no in between. Has anyone ever seen a car with 49ers and Raiders bumper stickers?

I am a Raiders fan through and through, but I am even more of a professional football fan. I think it is the greatest professional sport on the planet with the most amazing athletes on the planet. That being said, I can't help but be amazed at what the 49ers have accomplished this season. The last two minutes of the game last week was some of the most exciting football I've ever seen. I am actually pulling for the 49ers to win this weekend. Did I just say that?!?!?!

Don't know what will happen, but here's a vid for all you 49ers fans to get fired up about.....

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

WORKOUT   1/22/2012

Sunday is Coach Cheryl's Choice!

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

MAGIC AND HARD WORK

Many of you may not know that One Worlder, Ryan Adler, was a professional magician in Las Vegas for two years. He wowed us one night at dinner with a bunch of "how the hell did he do that" card tricks. Ryan (aka Radler) has agreed to let me post some videos of him performing magic at the gym. Ryan still does magic professionally and wants to do a magic show at One World. All proceeds will go to charity. I'll keep you posted, but for now, enjoy the teaser videos.

Radler showed off his magic skills. Here is Alex showing some hard work. I caught Alex' third attempt at 5 x max chest to bar pull-ups. He got 17 on the attempt prior. A video camera is always a good motivator. Great work Alex!

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

WORKOUT   1/21/2012

• 3/3/3 Deadlift

Then....

Complete as many rounds as possible in 12 minutes of:

• 10 deadifts (M:225#/W:155#)
• 10 bar facing burpees
• 100m run

Chyna and I programmed all the workouts for the 2012 SicFit Winter Open. This is a video that we did for the bar facing burpee standards.

HOW TO KILL A GOAT

Before you get all tree huggy on me, let’s talk about a goat. I’m not talking those cute little animals that ate that kibble out of your hands at the petting zoo. It would be pretty easy to kill one of those things. I bet I could easily choke out that cute little guy in the photo above. Don’t worry, we aren’t going to be killing goats for time in any workout in the future, but we are going to kill a goat. I’m talking about your training goat.

Your “goat” in your training is that thing you really suck at. EVERYONE has a goat. It’s that one exercise that comes up and you dread it. I can assure you that even the winners of the CrossFit Games have a goat. Some of us have two, three, four or more goats. In that case, you have a whole herd of those little beasts, and you have a lot of work to do.

I have a goat. My goat is the overhead squat. My overhead squat is so ugly, it hurts other people when they watch me do it. When overhead squats come up in a workout, I am a miserable person to be around before and after. I’m still working on killing my goat, but the good news is I knocked my goat down from a ram to just a kid. (Yes, my overhead squat was even worse than it is now.)

The most important thing you can do to kill your goat is to not avoid it. I DREAD OVERHEAD SQUATS IN A WORKOUT. But..... I do them every time they come up. Chyna knows how much I hate them, but she knows that I need to work on them, so I am overhead squatting at least once a week. Oh joy....

So, if your 400m run time is slower than my grandfather walking down a flight of stairs, stop skipping the day that 400m runs are in a workout. If you see burpees posted in a workout and you think that queasiness in your stomach means you have the stomach flu, don’t do everyone else in the gym a favor by not coming in because you don’t want to get anyone else sick. We are already sick...of you making excuses! If back squatting a 5x5 sucks because you aren’t very strong, I assure you that you are not going to get stronger skipping squat days and instead hanging out with your friends and telling them all about your “intense” CrossFit workout program. Instead of figuring out how to avoid your goat, grab that little fucker by the throat and shake the shit out of it! So, step one- Don’t avoid your goat. Even the substitutions for your goat in a workout are structured to help you eventually kill that goat.

Step Two- Ask a trainer how to kill your goat. Do the “How good is my trainer test.” Walk up to your trainer and ask him how to get better at...... (you pick the movement). If your trainer tells you, “Do more CrossFit and it will come to you”, it’s time to look for a new trainer. There is a different way to kill every goat. The biggest cause I see for a movement being someone’s goat is lack of strength. Two other reasons are usually flexibility and being overweight. I don’t think I would be a good trainer if you asked me how to get a muscle up, and I told you, “You are a weak, inflexible, fat ass, so get stronger, more flexible and lose some weight.” Although the statement may be the answer, telling you that would probably go over as well as a fart in church.

Everyone’s goat has to be analyzed. It might be an easy fix, or it might be something that will take some serious work. Whether that path be the yellow brick road or a little walk up a few flights of stairs, a good trainer should be able to give you directions to navigate the path you need to follow.

Step three- Commit to killing that little bastard! One’s ability to kill a goat is a great judge of one’s character. It’s easy to stand up to the goat and tell everyone how you are going to kill it. Unfortunately, it’s even easier to realize that killing the goat is going to take some hard work so you make no effort in killing the goat after a few weeks, maybe even days. In no time at all, everyone will forget that you swore to bring the carcass of that goat back to the tribe. Most people forget, but being a trainer, I pay attention to that shit. If you are bragging on Facebook about becoming a goat killer, there are those that know that you are simply still at the petting zoo talking a tough game. And please don't routinely promise about how you are going to kill a whole heard of your goats. KISS. One goat killing at a time.  

In the end, you can continue to feed your goat kibble out of the palm of your hand, pat it on the head, and hope it doesn’t bite you. I say let’s kill that goat and have us a BBQ.......

Note: No goats were harmed during the writing of this post.

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

MAKE-UP DAY   1/20/2012

Make-up a workout you missed in the last cycle....OR....do the Power Hour....OR....kill a goat....OR....rest!

POWER HOUR   1/20/2012

• 5 x 5 Push Jerk
• 3 x max reps strict chin-ups

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

SO LONG FOR NOW

Rita coached her last session at One World on Wednesday night. Rita is moving to Walnut Creek. We wish her well.

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

Allison Belger (wife of TJ Belger of TJ's Gym fame), has written a book about CrossFit and the CrossFit Community. Check it out:

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

WORKOUT   1/19/2012

Complete 3 rounds for time of:

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

Supine ring row demo:

ONE WORLD OUT AND ABOUT.......SINGAPORE & TAIWAN!!!

Helen and Pruth sent some shots from their trip to Singapore and Taiwan.......

I love this picture that Helen threw in with the others......
I'm trying to figure out if the trespasser gets shot or stabbed by a bayonet. Works either way.....

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

I recently wrote a post about California being the King of CrossFit. On 1/15, the CrossFit Games site did a preview of the NorCal region for the 2012 season. NorCal rocks! I love the last line of the article:

In the words of Galassi, herself a strong contender for one of the three Games slots, “If you want a shot at the CrossFit Games, don't live in NorCal.” The Northern California region is just that tough.

2012 NorCal Regional Preview

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

WORKOUT   1/18/2012

Complete 7 rounds for time of:

• 7 overhead squats (you pick the weight)
• 7 burpees

POWER HOUR   1/18/2012

• Find a 10 rep max overhead squat
• 5 x 5 bench press

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

REEBOK OLY SHOE

I guess this is going to be the next big thing...... The Reebok Oly shoes launched on the CrossFit Reebok Online Store on January 11th. (The CrossFit Nano shoe was also made available). $6781 worth of sales were generated on the first day. It looks like the men's shoes are actually temporarily out of stock. Not a bad looking shoe. Doesn't look any more radical than the Nike Oly shoe.

Reebok is actually pumping out a lot of nice CrossFit gear. I got a bunch of free stuff for being a Games participant last year. I really liked the sweatshirts and sweatpants. You can get all your Reebok CrossFit gear by clicking the link on the right sidebar.

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

WORKOUT   1/17/2012

"Helen"

Complete 3 rounds for time of:

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

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

This is an old CrossFit video, but still one of my favorites. It is special to me because I was actually there, and OPT (James Fitzgerald) is one of the coolest guys I've ever come across in the CrossFit community.

Kinda funny that sub 7 minute Helen was a big deal back then. There are guys in the Games now who are crushing that time.........

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

WEIGHTLIFTERS ROCK!

Thanks to Jor for sending me this video......

I don't know what the yellow swim cap is all about, but who cares? 20 years old?!?!?! The PR lift looked so easy. 

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

MAKE-UP DAY   1/16/2012

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

POWER HOUR   1/16/2012

• Front Squat- 3 on the minute for 8 minutes @ 70-75% of your 1 rep max
• 3 x max ring dips

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

CROSSFIT GOING BIG TIME

You've probably seen it on Facebook already, but if you haven't, check out the Reebok CrossFit commercial "The Sport of Fitness Has Arrived." It's actually pretty cool. Kinda makes me want to go workout.

I don't know if this is the spot that is going to play, but rumor has it that there is going to be a CrossFit commercial aired during the Super Bowl. I'm both excited and scared about a CrossFit Super Bowl commercial. It means lots of free publicity, but it also means lots of people wanting to do CrossFit who need to be "nurtured" a bit more before they are CrossFit ready.

We've been talking about adding a beginner class for a few months now. I see it happening sometime in February. Stay tuned.....

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

WORKOUT 1/15/2012

Sunday is Coach Cheryl's Choice. Enjoy!!!

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

THE PLAYOFFS!!!!

Which two teams are you picking for the Super Bowl and who are you picking to win it? 

Post to comments.

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

WORKOUT   1/14/2012

Complete 5 rounds for time of:

• 12 wallballs (M:20#/W:14#)
• 6 power cleans (M:155#/W:105#)
• 3 muscle-ups

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

SMASH THEM TOES

Thanks to Vibram Five Fingers, everyone is getting in the act....
STOP THE MADNESS!!!! These shoes make me vomit just looking at them. Of course, now is the chance that you peeps that wear Vibrams can post about how great they are and how wonderful they make your feet feel. BLAH BLAH BLAH.....LOL.

BTW- For workouts with rope climbs, I wear Chucks. The sharp edge of the sole digs into the rope and holds up well to rope burn on the way down. For a couple months now, when I do any training that doesn't require rope climbing or my weightlifting shoes, I've been wearing the Under Armour running shoe with the Micro platform. Nice light shoe AND it looks good. If you haven't figured it out by now, you don't perform at your best if you don't look your best. HAHA!

Since we are on the shoe topic, I have a pair of black Nike Romaleos sized 10.5 that I am looking to sell. I got them a few weeks before my birthday in mid-July and wore them through the CrossFit Games. They are in almost new shape. I just don't like the way they feel. They run $145 on Rogue Fitness right now. Willing to sell for $75. Hit me up if you want to try them on.

And to end the shoe post.........

Has anyone tried the Reebok CrossFit shoe? How do you like it? Post to comments.

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

If you didn't notice, I added a link to the Reebok CrossFit online store on the right sidebar. All Reebok CrossFit gear is available online. We are in the process of revamping the CrossFit One World online store. When it is done, you will be able to buy all One World apperal and gear online. All the items that were in the online store are now in stock at the the gym. We have a ton of sweatshirts, t-shirts and limited sizes of the CrossFit One world shorts.

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

WORKOUT   1/13/2012

Compete 5 rounds for time of:

• 500m row
• 400m run

This is a classic CrossFit workout that came from the mind of Eddie Lugo of CrossFit San Diego (way back in the day). This is still one of my favorite/most hated workouts of all time. It's been awhile since we programmed it at One World. A good pace to shoot for is two minutes for the run and two minutes for the row. A total time under 20 minutes is the gold standard. You can run first or row first. The choice is yours. It sucks either way.....

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

Saw this on Facebook today. Fast forward to the one minute mark.....TIMBER!!!! He got a bloody nose, bounced his head on the ground, and the damage to his ego was likely unrepairable.

NEW STUFF....YOU'VE BEEN WARNED!

You may have noticed the nice new bars sitting in front of the weightlifting platforms. These are Pendlay NexGen bearing class Olympic Weightlifting bars. There is a 20kg and 15kg for each platform. The bars run $559 a pop. You don't want to be the one who jacks up a $559 bar, so follow the rules with these bars: Okay....we may not kill you if you break the rules, but we will definitely torture you to within an inch of your life. Coach Angela is ready to help enforce the rules:

I ordered two more full Pendley kilogram weight sets, but they accidently sent pound sets. The new kilo sets should be here next week. They'll look just like these:

There will be a complete set of kilo weights at each platform, including the platform with the jerk boxes.

THE PLATFORMS ARE FOR OLYMPIC WEIGHTLIFTING!!!

For you novice lifters: please do your bench pressing, squatting and deadlifting on the training floor near the squat rack or at the actual squat rack.

Speaking of the floor near the squat rack..... The mats are gone!
We expanded the self defense training floor and needed the mats. I'll be picking up some yoga mats on Thursday to use on the floor for rolling out and Abmat sit-ups. This area will soon become our steel weight area: at least one more squat rack, a deadlift platform, an actual bench press bench, and lots of cold heavy steel plates.

For now, we have put the extra space to pretty good use:

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

MAKE-UP DAY   1/12/2012

Make-up a workout you missed....OR....work on a skill....OR....rest!!!

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

KEEP YOUR HEAD ON STRAIGHT!

With the New Year here and the gym getting very crowded, I thought I would re-post this article I wrote for SicFit back in September in 2010.

(Photo from CrossFit 203 found on Google)

"WOD DRUNK"

The first time I heard Greg Glassman (the founder of CrossFit) speak was at my CrossFit Level I Trainer Certification back in July of 2006.  Greg started off a lecture with this quote: "Men will die for points." He went on to elaborate on how we put point and/or time values on our workouts as a generic way to monitor our power output. Simply put, go faster, lift more weight, or score more points and your power output is increased. Write those scores where others can see them or train alongside others doing the same thing and everyone steps it up. I admit at the time the thought that “men will die for points” seemed a little extreme to me.

Four years later as an affiliate owner, a former member of the CrossFit Level I Trainer Certification Staff, and a participant or attendee of all the CrossFit Games, I have finally figured out what Greg meant. People will push themselves to the limits of their physical ability to get a better score. A CrossFit Games athlete is trying to win the title of “The Fittest Man/Woman On The Planet” and an increasingly growing purse of prize money. I understand it when they push themselves to the point of physical breakdown “to score more points.” That is the Sport of CrossFit.

What about CrossFit as The Strength and Conditioning Program For The Masses? If the goal is to always be faster and score more points, one has to consider that there can be a trade off that might be counterproductive. I’ve seen this tradeoff many a time at CrossFit One World. People get queasy. They get unsteady on their feet or have to lie down on the floor unable to stand. They speak incoherently. They are performing movements with horrible technique, and they are unresponsive to coaching cues. Sometimes, a puking session is involved. 

After the workout, people forget a range of items in the gym when they stumble out. Watches, jewelry, cellphones, sunglasses, and log books can all be found in our lost and found at any given time. In four years, I have collected enough workout clothing at the gym to accessorize a sporting team. I’m talking nice stuff: Lululemon, Nike, Adidas, etc. Shoes get left behind too. How the hell do you not notice that you are barefoot when you get in the car?!?! In the mornings, I coach the first session of the day. It seems I always find equipment that has been left on the training floor or has been put in some new place (I especially hate the stopwatch Easter egg hunt). One of the One World trainers affectionately named this bizarre behavior as WOD Drunk. 

WOD Drunk (adj.): people so jacked up from trying to “score more points” that they don’t know who or what they are anymore." 

Rafael Ruiz, super trainer and owner of 1441 Strength & Conditioning, is one of the trainers/speakers on the CrossFit Football Certification staff.  I’ve heard his lectures four times now, and I am always mesmerized by his wisdom. Rafael works with specialists in all types of sports and tactical teams from all over the country. In one of his lectures he talks about athletes that start their training as a creature of logic but then devolve into creatures of emotion. It’s this emotional state that is the precursor to the state of being WOD drunk. Rafael explains why it is important to keep your athletes in a logical state. In an emotional state, they can become “uncoachable.”

A perfect example: CrossFit One World has a team competing in the Weekend Warrior Series, an affiliate team competition league. Recently, we hosted another CrossFit gym for a match. There was an athlete on the visiting team that went full tilt Wod Drunk. Her technique turned horrible. Numerous people cued her regarding her range of motion, but she just continued on. She dropped her kettlebell from overhead numerous times even after being told not to by her own teammates. Though I admire the athlete for all she has accomplished in her CrossFit career, I was appalled that a veteran CrossFitter from an established and well-known CrossFit affiliate could get so WOD Drunk and lose control. She became a creature of emotion. She could not be coached.

I don’t find anything wrong with an athlete occasionally reaching the state of being WOD Drunk. If an athlete is consistently hitting WOD Drunk, it's time to start making some changes in their workouts. Simple things like turning off the clock, adding rest intervals, and doing team workouts instead of individual workouts are a great way to reel people back in.

 

At CrossFit One World, we have a “Wall of Fame” board with all the top performances in our benchmark workouts. Everyone loves to get their name on the board, but it isn’t the only reason people come to the gym and work hard. Most people don’t even care about ever making it on the board, but they train hard and to the best of their ability. We’ll take that! If they occasionally get WOD Drunk, it’s okay. We’ll clean up the mess afterward.

Of course, beer drunk is all good and I’m down for that any day.....

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

WORKOUT   1/11/2012

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

• Back squat (M:135#/W:95#)
• True push-ups

True push-ups are done with hands on paralettes and your feet on paralettes or a box. 

POWER HOUR   1/11/2012

• Perform 6 x 25 yard prowler push (M:140#/W:90#). After each push, perform 15 air squats as fast as possible. Rest 1 minute between pushes.
• Not for time: 50 GHD sit-ups/50 hip extensions

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

A NEW GANG IN UNION CITY????

On Monday during the 4pm session, the boys from the Logan water polo team rolled into the gym deep!!! It was like they were trying to take the place over. We put them in their place during a break in the action. We decided to give their "gang" a name. Since the Logan mascot is the Colts, and the guys are on the waterpolo team, we decided the name of their "gang" is the Seahorses....pretty intimidating huh? It was great fun cheering on the Seahorses during the workout. I came up with their Seahorse "gang" sign. Oh jeezus.....

On a serious note. I really like these kids, and the other kids from Logan that are starting to join One World. They work hard. They are eager to learn and easy to coach. We are glad to have them onboard.

Let's Go Seahorses!!!

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

WORKOUT   1/10/2012

Complete 50 reps for time of shoulder to overhead (M:135#/W:95#). The bar starts on the ground. Anytime you put the bar down, do 6 pull-ups.

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

Check out the videos of One Worlders Luke and Amanda Ryan during their skydiving adventure over the past weekend. Pretty cool!!!

CALIFORNIA IS KING

I love California. Cali has great weather, awesome beaches and beautiful mountains. The state is a melting pot of people from all over the world. And best of all, California is the center of the CrossFit universe, and probably the best place in the world to be a CrossFitter.

The monster that is CrossFit was started by Greg & Lauren Glassman in a little gym in Santa Cruz, CA. Now, there are 400+ affiliates in California. Yes, I said 400!!! The juggernaut that is CrossFit is still being ran out of the Santa Cruz area.

California is home to some of the great minds associated with CrossFit. John Welbourn of CrossFit Football. Kelly Starrett of Mobility WOD, the legendary Coach Burgener,  and don’t forget the Martin family (CrossFit Kids). You can visit all these people at a gym in California. 

The CrossFit Games have been in California since year one. For at least another year, we all know that the CrossFit Games will be at the Home Depot Center in Carson, CA. Anyone who wants to be a CrossFit competitor dreams of making that trip to SoCal in July and competing in the main arena at the Home Depot Center.

In my humble opinion, the SoCal and NorCal regions are probably the toughest regions in the world to compete in as far as qualifying for the CrossFit Games. Three former CrossFit Games champions are from Cali. In 2011, three of the top ten men were from California (four if you count the fact that Pat Barber is moving back to Cali this year), and four of the top ten women were Californians. 

For all you California CrossFitters out there, consider yourself fortunate to be here. For those of you not in Cali, don't hate!! The rest of the world is catching up, but California is the King of CrossFit for now. =)

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

WORKOUT & POWER HOUR  1/9/2012

• Find your 3 rep max thruster

Then.......

Complete as many rounds as possible in 12 minutes of:

• 8 dumbbell thrusters (pick weight)
• 8 burpees
• 8 toes to bar
• 50 yard farmer carry with dumbbells

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

MORE GOOD EATS

Always on the search for new places to eat.....

Jimmy's Place is located in the backside of the Safeway shopping center directly across the street from the Union City BART entrance. The address is 1688 Decoto Road, but it is easier to find if you drive down Union Square.

Jimmy's is the bomb! They cook the food to your liking (I love hash browns well). The french toast, hot sausage, and fresh fruit are yummy. Great service too! It is our new fav place to go eat breakfast after getting our workout on. Breakfast and lunch served daily until 2-3 pm. Closed on Tuesdays.

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

WORKOUT   1/8/2012

Sunday is Coach Cheryl's Choice. Enjoy!

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

I got a new video camera, so look out for me to start hitting you One Worlders up for "Random Video Shots" and workout videos.

THE LAST PR's OF 2011

I almost forgot to post this. Click on the picture to enlarge it.What a great month. Bring on 2012!!!

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

WORKOUT   1/7/2012

Complete 10/8/6/4/2 reps for time of:

• Deadlift (M:275#/W:185#)
• Chest to bar pull-ups

Run 100m between sets. (100m is a big loop around the storm drain and back)

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

THE GREATEST SUPPLEMENT EVER?

To be a top competitor in any sport, supplementation is part of the recipe for success. Is the secret to winning the CrossFit Games? (Video rated PG-13)

If you are a cop, I know you are laughing your ass off right now. Tweakers are a great source of entertainment.

Thanks to our missed friend, John Wysong, for sending me the video link. John is working as a lawyer in Tennessee. Maybe the guy in the video was one of his clients....

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

WORKOUT   1/6/2012

Complete 4 x [3 minute round with 1 minute rest}

Rounds 1 & 3:

• 400m run/max handstand push-up

Rounds 2 & 4:

• 400m run/max kettlebell swings (pick your weight)

POWER HOUR   1/6/2012

• Find a 5 rep max shoulder press
• 400m/200m/100m sprint

Rest as needed between sprints.

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

DO YOU FRONT SQUAT HEAVY?

16 hours after I left the house this morning, I got home and didn't feel much like posting. I took the lazy way out.... Since we are front squatting today, I searched for a front squat video on youtube. Chyna said this one was circling around on Facebook already, but I saw it for the first time tonight.

I love the video description:

"Pat Mendes of Average Broz Gymnasium does 260 kg (572#) then 272.5 kg (599.5) front squat.

19 yrs old, bdwt of 134 kg (294.8#). No belt, wraps, suit - just quads and shoes!"

Big lifts for a big kid!

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

WORKOUT   1/5/2012

• Front squat  5 x 3

Then.....

Complete 21/15/9 reps for time of:

• Wallballs (M:20#/W:14#)
• Calorie row

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

CAN YOU DO DOUBLE UNDERS?

I never thought there would be a day when I was giving advice on how to do double unders. At one time, my double under ability, or actually my lack of double under ability, was quite notorious in the CrossFit community. I even had jump rope guru Buddy Lee try to get me to do double unders, but I still couldn't conect them together.

It was all mental. I was a wrestler and a fighter, so I spent time jump roping during training from the time I was 13 years old. In all that time I never did double unders. Single skips were just burned into my memory. It took some practice, but I definitely don't dread double unders anymore when they come up in a workout. 

There are some simple ways to improve your double under skills.

Stay on the balls of your feet! Everything else we do in CrossFit is almost always about being on your heels and driving through your heels, but you have to stay on the balls of your feet to be good at jump roping. Ninjas move on the balls of their feet. Be a badass ninja.

Get good at singles. I'm not talking double skipping and singing songs while you jump rope. I'm talking fast rotational jump roping. Ideally, you should barely be coming off the ground when you jump. Quality jump ropes are very thin. You don't need to jump like you are doing box jumps. Keep your jump height and the rope rotation consistent.

Once you get good at singles, start working on the double under. The trick is to jump just like when you single but jump higher. Not a lot higher, just higher. If you are lifting your knees higher rather than actually jumping higher, you may get okay at double unders, but they won't be efficient. You'll tire quicker, and you likely won't be able to string them together for longer rep schemes.

You can work on the rhythm of the rotation and the height of your jump by holding the jump rope handles in one hand. Practice the higher bounding and rotate the rope two times around per jump. Once you get the timing down, try it with two hands.

Don't think of a double under as a single definitive movement. I often see people jump high, rotate the rope two times around, and then land flat footed without jumping again. (This was my specialty when I first started doing double unders.) Doing double unders one at at time will make a workout with double unders in it a long and miserable experience. 

The last tip I can give you is to pick the right rope. There are four ropes in the picture above. From left to right:

The black rope is a heavy pvc rope that you can get at any sporting good store. In my opinion it is the best rope to learn double unders with because the weight makes it very forgiving when you clip your feet or get a little off rhythm. This is the exact rope I used to learn double unders. Added bonus: it cost about $10.

Second from the left is a Buddy Lee jump rope. We sell them at the gym. They are fast and awesome if you are good at jump roping and want to have your own quality rope in your gym bag. Unfortunately, just because you buy a Buddy Lee rope, you are not going to immediately be able to jump rope like Buddy Lee. You also won't be able to magically do double unders (trust me....I know this for a fact). Keep that in mind before you spend $40+.

Third from the left is the wire rope from Rogue Fitness. If you get really good at double unders, this is the rope to get. It is super fast, and if you get good, you barely have to leave the ground for this thing to get around twice. If you aren't good at double unders, I would not recommend it becuase it hurts like hell when you miss and whip your back. It's too damn fast for me, but there are a lot of people who are good at double unders using this rope.

Fourth from the left is my favorite rope. It's the Buddy Lee trainer rope. We buy them in bulk for the gym. They cost about $5 and in my opinion, are not much different than the high end Buddy Lee rope. If you are a gym owner, I recommend this rope for your gym if you are going to buy ropes that people can use during workouts.

Like all skills, you need to practice jump roping if you want to be good at it. It is a great conditioning tool which is why you often see double unders in our workouts. Why not make an effort for 2012 to get better at double unders? Hit me up at the gym if you want some tips.

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

I'm not sure what happened to the relationship between CrossFit and Buddy Lee. Buddy was doing some CrossFit jump rope seminars for but a minute a few years back. I was fortunate that I was invited to the trial run. Buddy Lee is one BADASS MOFO! An olympic wrestler and definitely skilled with the rope:

Buddy Lee is a trick jump roper. If you like something not so fancy but still impressive, you gotta love Ross Enamait of rosstraining.com. Ross is LEGIT! This is still one of my favorite training videos of all time. Gotta love this caption in the video: "Practice is the mother of all skills and training is a virtue." 

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

MAKE-UP DAY   1/4/2012

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

POWER HOUR   1/4/2012

• Back squat 4 x 6 (as heavy as possible)
• Find your 3 rep max weighted pull-up

A reminder of what "4 x 6" means:

REGISTER NOW!!!!

The NorCal 40's competition is happening again at TJ's Gym on January 29th. I'm calling out to all you peeps who are 40-49 years old. SIGN UP! TJ's Gym really throws a great event, and this year they have some major sponsorship supporting the event. I had a great time at this event last year. For many of the participants, it was their first time at a CrossFit competition. Other than the CrossFit Games, this is the only competition I participate in.

Here is the website with the sign-up info:

norcal40s.com

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

For those of you who are not in your 40's, Lalanne Fitness is hosting the Lalanne Fitness Garage Games on January 14th. Four workouts in one day. Oh Joy......

Here is the link to sign up:

The Garage Games

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

WORKOUT   1/3/2012

Complete 5 rounds for time of:

• 10 box jumps (M:24"/W:20")
• 10 knees to elbows
• 10 plate burpees (M:25#/W:15#)
• Run 200m with plate

Video demo of a plate burpee:

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

CROSSFIT GAMES MUSINGS...PART I

The 2012 Crossfit Games season is almost here. The Open Qualifiers start on February 22nd. Reebok is still the sponsor, and rumor has it that there is going to be a CrossFit commercial during this year’s Super Bowl broadcast. Last year something like 26,000 people signed up for the open. I imagine this year an even larger amount of people will sign up.

I’ve participated in four out of the five CrossFit Games to date. 2007, 2008, and 2009 as an athlete. In 2010 I was Chyna’s coach when she participated in the first year of the CrossFit Games at the Home Depot Center. In 2011 I competed in the Master’s Division. It’s been awesome seeing the Games grow from an tiny event on a ranch in the middle of nowhere to a 2011 Crossfit Games all day marathon broadcast on ESPN2 on New Year’s Day. WOW!!!

Based on my experiences with the CrossFit Games over the last 5 years, I thought I would post some random “CrossFit Games Musings.” I look forward to hearing everyone’s comments, but a note to you haters:

CrossFit and the CrossFit Games are here to stay. Haters are gonna hate, but really, you are gonna have to come up with some new material as to why you hate CrossFit so much. You’ve been saying the same shit for 5 years now and CrossFit is only growing bigger...... 

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

What sets the top CrossFit Games athletes apart from the rest of us? 

You can pull up the stats of all the top athletes in 2011. You can poll all the CrossFit athletes in the world and find people who have stats similar to the top CrossFit Games athletes. So why aren’t they in the CrossFit Games?

CrossFit the sport, in all actuality, is just extreme exercising that can be scored. I fucking love it! It’s challenging. If you train hard, have the time to train, and have a smart program, damn near anyone can get numbers that match the stats of the top Games athletes. The difference between them and us, in my opinion, is that they can embrace the suck more than any of of us care to endure.

Lots of people can be top athletes at their gym or in their garage, but to perform in the Regionals and Games at the top level takes a mental fortitude that most people don’t have. I applaud the top Games athletes and I am in awe of their ability to perform under so much duress.

So the top athletes in the Game can endure the torture better than us, but are they gifted with athletic ability better than others? Say what you want about NFL players, but on any given Sunday, 45 players per team suit up for gameday. That’s 1440 players at the top of their sport. They trained hard to get there. They put the hours in the gym. Damn near all of them (not so sure about kickers....lol) have somethig that separates them from the thousands of kids playing football at the high school and college level. They have some natural born athletic ability that puts them above the rest of the pack. 

We know that the top CrossFit Games athletes train harder than the rest of us. They are stronger, faster and better conditioned than the rest of us. They can endure more physically and mentally than the rest of us. But does that take a natural born ability or is it something you can train for?

To win the CrossFit Games, natural born ability and good genetics is a must. The very nature of mental fortitude is something you are born with. Plus, being a great CrossFit athlete means being pretty good at so many different things. That takes something a little bit more than just training hard. It's a gift.

The Sport of CrossFit is in it's very early stages. In my humble opinion, you better love your heroes of the Games now. As the sport gets bigger, today's heroes might become yesterday's news as better and more gifted athletes start to find the sport. Money will bring the best to the arena. I'm excited to sit back with a beer and watch.  

Post your thoughts to comments.

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

2012 is here!!! Get up off your ass and get to the gym!!! All training sessions are back to their regular schedule. See you at the gym.

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

WORKOUT   1/2/2012

Complete the following for time:

• 9 muscle-ups
• 3 hang power cleans (M:185#/W:120#)
• 25 air squats
• 6 muscle-ups
• 6 hang power cleans
• 50 air squats
• 3 muscle-ups
• 9 hang power cleans
• 75 air squats

POWER HOUR   1/2/2012

• Hang power clean  5/3/3/1/1/1
• Tabata air squats

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