NOT A BAD PROBLEM TO HAVE

Recently, Jor asked, "What is One World's idea of a good athlete to coach ratio (in a group session)?"

I like 12 to 1 or less. When you start to get over 12 peeps in a session, things can get crazy. In the last 4 weeks, we've had a lot of new people join our One World family. The sessions are getting bigger. The time has come to make a change.

Beginning 1/28/2013, we are changing the evening schedule. The new schedule will be as follows:

Monday/Tuesday/Wednesday/Thursday:

• 4:00p - 5:00p
• 5:00p - 6:00p
• 6:00p - 7:00p
• 7:00p - 8:00p

Friday's schedule will remain the same.

This schedule means we need to keep our sessions TIGHT! Be on time. Move off the floor when the next session starts, but we encourage you to continue to hang out afterward.

Beginning 1/21/2013, we are also adding 10:30a - 11:30a on Monday, Wednesday, and Friday. If the session picks up, we will add Tuesday and Thursday.

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I have updated the Wall of Fame board for the months of October, November, and December. I figured out a new system that will help me update the board more easily. I'll need it because it looks like January is going to be a killer month!!!

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WORKOUT   1/18/2013

• 8 x 2 hang power snatch

Then.... A spin on one of the workouts from the NorCal Masters competition this weekend:

Complete as many rounds as possible in 12 minutes of:

• 200 yard shuttle run
• 10 kettlebell swings (M:53#/W:35#)
• 5 pull-ups

Run to the end of the driveway and back 4 times to complete the 200 yard shuttle.

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Tips on loading and unloading a barbell:

Comments

[Kristy]

@freddy- do you have subs for kettlebell swings and pull ups for those with shoulder issues?

[Freddy]

Kristy,

I don't have a sub until I know what you can and cannot do with the shoulder. When I pulled my lat at the CrossFit Games last year, I spent the next week assessing what I could and could not do with the injured lat. Before I can help you modify your workouts, I need to know what you can do and cannot do with your shoulder injury. Why don't you come into the gym and take a few days figuring out what you can do upper body. We will modify your workouts after we figure out your baselines.

[Jahed]

still can't get any 335 lbs close grip bench press love I see

:(

[Lancaster]

Anyone else get a nice little surprise in the shower like I did after that Annie workout last night?

[Chris]

That's none of your business!

[Brandon (40yrs, 6', 175lb)]

6rds plus 100yds