Announcing the most awesome team competition to hit the Bay Area. The 2012 Holiday Invitational hosted by CrossFit One World along with Catalyst Athletics. Mark your calendars for 12/30/2012. The event is at One World. Twelve teams of 2 men and 2 women. We have the top teams from the region coming along with a few "super teams" consisting of some of the top individual athletes from the region. Besides seeing Diablo, Rocklin, East Sacramento, CSA, Brethren and Oakland, you will get a chance to see Neil Maddox, Annie Sakamoto, Gabe Subry, Jennie LaBaw, Katie Hogan, Blair Morrison, and our own Chyna Cho along with a bunch of other top CrossFit athletes from NorCal.
Three workouts with a top 5 teams final. This will be old school CrossFit. No "creative" workouts. Badass athletes doing work. If you are a fan of The Sport of CrossFit, you don't want to miss this event. Free entry for spectators.
Stay tuned for more details.
BTW- Looking for experienced judges. Please email me (freddy@crossfitoneworld.com) or hit me up on Facebook if you would like to be a judge.
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Starting Monday, I will be asking all trainers to make sure that they put you to the test before you train. We follow a linear progression at One World. It is important that you keep track of your weightlifting numbers whenever we do 5x3 or 5 rep max. The goal is that you always try to add 5-10# whenever the same rep scheme for that movement comes up again.
The test before your training session will be to know your number for that day. For example-
Me: "Hey Joe CrossFit One Worlder, what is the weight you are doing for today's 5x3 back squat?"
Ideally, Joe CrossFit One Worlder will answer: "I did 275# last time so today I am trying for 280#."
If Joe CrossFit One Worlder says: "Ummmmm....dunno." Joe CrossFit One Worlder will be punished with a task prior to joining the training session.
If have never done the movement in question, then obviously you will not have to do the punishment. You better start keeping track of your numbers!
The punishment portion will start the week of 12/24. You have a week to get used to providing the number to the coach. This may seem a little extreme, but if you know the load you are lifting before we start, it will make our training sessions run much smoother. Thanks in adavance!!
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WORKOUT 12/17/2012
- 5 x 3 back squat
- 5 x 3 push press
Then....
Complete 7 rounds for time of:
- 7 burpee box jumps (M:24"/W:20")
- 5/10/15 yard shuttle run
Leo and Ria demo the workout:
I know you wanted me to come Freddy but free entry??? You could have made some $$$ on that one. :P
Posted by: Annie | December 17, 2012 at 11:35
Since we are following a linear progression any post coming on if, when, and how to reset?
Posted by: Jor | December 16, 2012 at 20:56