Nothing so sweet as getting your name on the CrossFit One World Wall of Fame board for your first time. John Hampton bumped Bradass off the "Kelly" workout with a 31:15 time. John comes in regularly and works his ass off every session. Nice work John!!!

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I mentioned yesterday that we would be changing up the programming. I am taking the Strength portion out of the training session. The Strength training portion will be posted as "Optional Strength Training."

I know how important strength training is to improve your fitness, but the fact of the matter is there are a lot of people who just don't like to lift weights. I understand... Weight training is HARD. I would much rather do a traditional CrossFit conditioning workout over a true 5x5 back squat. Some people come to One World and they have never lifted weights before in their life. (Blame commercial gyms for putting all those machines on the training floor.) If you've never squatted or pressed or performed an Olympic weightlifting movement, it can be intimidating and downright scary to get under a bar. There is also the fact that a lot of people just like getting there ass kicked by a traditional CrossFit workout and they don't give a hoot about their max deadlift, press, or squat.

There are some real pluses to taking the strength training out of the workout:

• Strength training at the beginning of the session takes time. Sometimes, this cuts into time to properly warm you up. 
• When the strength training cuts deep into the session time, the trainer can get rushed while briefing the conditioning workout. Some movements in the conditioning workout need some coaching before the workout starts
• People who don't like to strength train felt pressured that they had to do the strength workout. So rather than show up and skip it, they would just not show up. Now they don't have to worry about it. 
• Making the strength training optional means you can do it before your session or after your session and take as much time as you'd like to perform the work prescribed for that day. Anytime the doors are unlocked is open gym time for you to do your strength work.
• Once I work out the manpower issues, we will have a "Strength Training Only" session at least three days a week. So for those of you who love weight lifting and hate conditioning, we can cater to you too. It's hard to make everyone happy, but we are doing are best to accommodate everyone.

The fact of the matter is CrossFit One World is a business, and having clients regularly attend sessions is what pays the bills. Attendance has been way down. We want you all to come back! Not only are we going to make the strength training optional, we are going to get the workouts dialed into more traditional style CrossFit workouts. We have ben posting a lot of heavy, outrageous workouts for the last few months. I think you are gonna like this change....

Alex is still programming for a few more weeks. We are tweaking the workouts when necessary so they fit into the programming changes I described.

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WORKOUT   11/15/2010

"Elizabeth"

Rx'd:

Complete 21/15/9 reps for time of:

• Power Clean (M:135#/W:95#)
• Ring dips

Sx'd:

Complete 21/15/9 reps for time of:

• Power Clean (M:95#/W:65#)
• Band assisted ring dips or bar dips

Wall of Fame Rx'd:

Complete 21/15/9 reps for time of:

• Squat Clean (M:135#/W:95#)
• Ring dips

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OPTIONAL STRENGTH TRAINING   11/15/2010:

• Back squat- Go for new one rep max
• Max strict chin-ups X 3 attempts. Rest 2 to 4 minutes between attempts. 

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Comments

[zhang]

John! Good Job! but explain the UCLA shirt. It like a raider fan wearing a niner jersey or a Blue gangster wearing Red or a democrat voting republican... Football wise anyway...

[Jerry L.]

I'm not gonna lie... I didn't RX it as the picture says. But thanks for trying Brad =)

[Benson]

Congrats, John!

[alex]

Isn't UCLA and Stanford the same school?

[Jerry L.]

Cheers to you John!

[Lancaster]

John! Good Job! but explain the UCLA shirt. It like a raider fan wearing a niner jersey or a Blue gangster wearing Red or a democrat voting republican... Football wise anyway...

[Anna]

I'm back tomorrow...cough or no cough!! I have a lot of work to do... ;0)

[JOE SACK]

It's not a "manpower issue." It's a man pants issue. Sack up and do some heavy squats.

[alex]

Great Job JOHN, you have been doing great. It's always great to see you all work so hard in the gym. I can't wait to see you all hit Elizabeth in the face tomorrow!!!

[Maria]

Momma!
You are one tough cookie! You have come so far!! I'm so proud of you!!! You are rockin' the wods!!!!

Johnny....starman! Sorry I wasn't there this saturday...family -including me- got the flu bug. Next saturday?!

[Kirsten C]

I for one will be on team strength training. I'm tired of doing workouts "Sx'ed".

[khalid]

This is a good compromise.