CrossFit One World

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THE LAST CROSSFIT ONE WORLD POST

I guess I will just cut right to the chase. One World has 4 owners. For strictly business reasons, two of us offered to buy out two of the other owners. Had they accepted, no one would have even known that there was a change in ownership. Business as usual. The two owners declined our offer. It was the hardest decision I ever made in my life, but I asked for them to buy me out. I don’t want to air all the reasons why I made that decision over internet, but I will gladly sit down over a beer and tell anyone who wants to know in person.

So, Chyna and I are moving on from CrossFit One World. I’m very sad things didn’t work out the way I had hoped. One World has been my life for 8 years. I will always be grateful for the people I’ve met and that I was part of a gym that changed people’s lives for the better. It truly has been THE BEST 8 YEARS OF MY LIFE.

With change comes new opportunity. Chyna and I have partnered up with Jeff Moran of CrossFit of Fremont and will be co-owners of the gym. Jeff recently opened up a huge new facility and has done a great job building a solid community. Chyna and I excited to help Jeff with his new big spot. Jeff has graciously agreed to let Chyna and I do the programming for the gym and I will be blogging on their website soon. I’ll keep you posted.

About Chyna Cho and the Crossfit Games: Chyna will still be reppin’ One World at the 2014 CrossFit Games. After making it to the Games in 2010, most of you know how heartbreakingly close she came to making the Games in 2011, 2012, and 2013. You all were always there to support her and comfort her during those rough times. This year, One World was more supportive than ever and many of you played a part in her success this season. Chyna is forever grateful to all of you for your love and support, as am I. GO ONE WORLD.

Not the way I thought this blog would come to an end. Sometimes you just gotta keep it simple. Thanks for following. Farewell for now.

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HAPPY B-DAY AMERICA!

The gym is closed tomorrow, BUT... you have options if you want to train. Atsushi will be at the gym coaching jitsu at 10:30 am. Chyna will be training at 11am. I am working from 9am to 9pm so if you want to train during the hours no one is there, hit me up via text (5102098990), and I will spin by and let you in.

No one commented on the OneWorld group Facebook post I put up about fireworks at the gym. If you live outside of Newark and Union City, you can set up in the back lot of One World to light off all the fireworks you want with the family. I will swing by to open up the gym for the bathroom and what not. I get off the cop job at 9pm and will head straight there to down some beers and hang out for awhile. I'll be bringing some fireworks with me. Good times!!!

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WORKOUT   7/4/2014

I didn't get a workout to post, so my call!!!

PICK A HERO WORKOUT

Hero Workouts from crossfit.com

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WHY? WHY? WHY??????

We’ve all been there. You know the moment I’m talking about. The “WHY AM I DOING THIS?” moment. You could be home sitting on the coach watching Law & Order reruns. You could be at Yogurtland loading a cup full of delicious goodies. You could be out with friends sipping wonderful adult beverages. NOPE. Instead, you are at the gym working your ass off AND IT IS HARD!

Get past that moment. If you don’t smash that moment like a bug, you’ll start having that moment BEFORE you get to the gym. Suddenly, taking the one night off this week from another burpee workout sounds like a good idea. The next week, two nights will be okay. Before you know it. You don’t know the moment anymore. You’ll have a new moment. The one where you wonder, “WHY AREN’T I WORKING OUT ANYMORE?"

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I have to give a huge CONGRATS shout out to Antonia "Tone" Gentry. Tone passed the field training program at Fremont PD and is now a solo officer! Welcome to the family girl!

More good news. Antonia's older sister and a One World Old Schooler, Jolie Gentry, works for Newark PD. Yesterday, she was promoted to sergeant! AWESOME!

This great picture is the first time the two were together while both were in uniform. LOVE IT!!! *******************************************************

WORKOUT   7/3/2014

Tier 1

5x2 hang power snatch + oh squat
EMOM 6 min
:20 bar hang then 6-8 weighted step ups

WOD 3 rds
400m run 20 parallette push ups

Tier 2.

5x2 power snatch + oh squat
EMOM 6 min
6-8 toes to bar
6-8 seated pistols

WOD 3 rds
400m run 15 ring dips

Tier 3

5x2 snatch
EMOM 6 min
3-6 bar muscle ups and
4-8 pistols

WOD 3rds
400m. 10 muscle ups

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ONE WORLD OUT AND ABOUT....ALAMEDA COUNTY FAIR!!!

Oh Mike..... Somehow I feel there may be a police report involved. So happy Pleasanton is out of your jurisdiction, right Kirk Wu????

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I knew over the years that a lot of folks were following the programming of Chyna and I online. I had no idea it was so many! I will be sending out our programming every Sunday night to anyone who still wants to join the group. Thank you to all you folks following CrossFit One World over the years. Your support is appreciated! Email me at [email protected] to join the programming group.

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If you are thinking about joining Saturday's Competitors Group Training Session @ 10am, make sure you warm up for backsquats, deadlifts, and presses BEFORE go time. TEASER!!! haha (I'll post a photo of the entire session on Facebook) DON'T FORGET THE SESSION IS NOT GOING DOWN ON FRIDAY NIGHT!!! Happy 4th!!!

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One World programming by Bradass!

COMPETITORS GROUP TRAINING SESSION TIME CHANGE

Because of 4th of July, the Competitors Group Training Session normally on Friday night at 6:15 is moved to Saturday at 10 am. The session will last longer than 1 hour. Don't party too hard on Friday night....I have some good stuff planned for Saturday!!!

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THAT'S THE WAY WE ROLL...

Team One World about 30 seconds before the start of the last race at the Bros & Bettys Competition at CrossFit Benicia over the weekend. Chris is wearing his best dress up sweater (it was friggin 85 degrees outside). I brought my chair to the start line. Atsushi was still wearing his backpack. We went on to win the race and take first place in the competition. Hells yes!

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The limited edition and limited quantities Chyna Cho Gamesbound shirt is now available for pre-sale at knoxxfit.com. Just type "Chyna Cho" in the search bar. If you are using your cellphone, hit the mainsite tab to get to the search bar. If presale sells out, these shirts will not be available at One World. Order yours today! Chyna thanks you all for your support.

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Beginning this week, Brad is taking over programming responsibilities for the gym. For you people who've been following my program on the internet, I will still be offering programming via email.

Hit me up if you are interested @ [email protected].

WORKOUT   6/30/2014

There are three tiers for the workout. Tier 1 (easy/beginner), tier 2 (challenging/intermediate), tier 3 (advanced/experienced)

Tier 1 A1) 7×2 Hang Power Clean A2) 7×2 Wall Walks

B) For Total Reps: Tabata DB Thrusters Tabata Ring Rows

Tier 2 A1) 7×2 Power Clean A2) 7x2 Hspu

B) For Total Reps: Tabata Thrusters 95/65 Tabata Pull-ups

Tier 3 A1) 7×2 Clean (full clean) A2) 7x1 HS Walks for total meters . B) For Total Reps: Tabata Thrusters 135/95 Tabata Chest to Bar Pull-ups

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OLD SCHOOL!

I was going through the photos that were downloaded onto my work computer and found this gem! It's a "custom" One World shirt that my younger brother made when CrossFit One World was first starting out. A play off the "Fit as F**k" shirt that ORIGINATED at One World (I've seen lots of other gyms with that slogan on their shirt over the years.) My bro made the "Fit as Fred" workout. HAHA. My brother is a dick!

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WORKOUT   6/27/2014

• 5 x 3 Back Squat @ 80%

Then....

Complete the following for time:

BUY-IN: 75 double unders (175 singles)

21/15/9 reps of thrusters (M:65#/W:45#) & burpees

CASH-OUT: 75 double unders (175 singles)

*12 MINUTE CAP

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