CrossFit One World

HALLOWEEN ONE WORLD STYLE!!!

First I got a picture via text message of the 12 pm crew getting One World into the Halloween spirit....

Then the evening madness began.....

The crew that showed up for the 6pm team workout, before the workout: I bet you think there's one guy not in a costume. You are wrong! He is dressed up as "the idiot who did not read the blog before coming to the gym."

Once the crew  showed up, they found out what the workout was: They drew names out of a beer mug to pick the teams.

Some shots of the action:

The post workout shot:

Good times everyone! Happy Halloween.

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WORKOUT   11/1/2013

• 3/3 shoulder press
• 2/2/2 push press
• 1/1/1/1 push jerk

Your goal is to work up to a heavy push jerk.

Then....

"Miami Madness"

On the minute for 5 minutes:

• 8 lateral jumps over bar
• Max reps ground to overhead (M:135#/W:95#)

Score is total reps.

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A MILESTONE

Big congrats to Chris McClain. He celebrated his one year anniversary at One World on 10/30. The guy has come so far in a year. His one year anniversary present to himself? He buzzed right past me during a run in the 10/30 workout and told me to suck it. (But I beat him in our match-up in the One World Fantasy Football League.)

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At The Whiteboard Vlog Post- Hunter Simms from the 5pm session. We have history.

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For Halloween: The morning and noon sessions are going off as normal. 4/5/6/7 pm sessions are cancelled, but there will be open gym if you want to do the posted workout at your normal time. At 6pm, Anna and Chyna will be coaching a special Halloween team workout. You must be in costume to be in the workout (it is going to be filmed). You cannot show up dressed like a "CrossFitter" UNLESS you are a man and you dress up like Chyna (booty shorts and sports bra) or you are a woman and you dress up like a shirtless CrossFit dude. The workout is a surprise. You find out when you get there. It shouldn't be too bad since I need to catch it on film. hahaha.

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WORKOUT   10/31/2013

• 3/3/3/3 overhead squat

Then....

Start a  running clock. How far can you get in 8 minutes?

• 3 power snatch (M:95#/W:65#)
• 3 overhead squats

Add three reps every subsequent round.

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LOVING TECHNOLOGY

Thanks to technology, I hardly have to type anything!!!

Do you think training at One World could help you as an athlete? I'm guessing yes.....

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Chyna Cho rocking the 10/29 workout at the men's weight in 12:15. DAMN!!!!

 

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WORKOUT   10/29/2013

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LONGEVITY IN CROSSFIT

How do you stay in CrossFit for the long run? In the years that CrossFit One World has been an affiliate, we've literally seen hundreds of faces come and go. In tonight's installment of At The Whiteboard, One World co-owner, Brad Medeiros, talks about longevity.

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Just an early heads up for everyone. There will be no CrossFit Team Workout Session on Saturday. Open gym is still a go!

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WORKOUT   10/29/2013

• 4 x 2 hang power clean
• 4 x 1 power clean

Then....

Complete the following for time:

Buy in: 500m row then 50 double under (100 singles)

Then 5 rounds of:

• 5 shoulder to overhead (M:135#/W:95#)
• 10 lateral jump burpees over the bar

Buy out: 50 double unders then 500m row

The bar starts on the floor, so minimally, you will have to perform one clean per round to get the bar to your shoulders. No racks! When performing the lateral jump burpee, you do not have to stand completely upright before you jump over the bar, BUT  both feet must leave the ground at the same time and land on the ground at the same time. No stepping over the bar. You can start one group three minutes after the second group if the session has over 11 participants.

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REALLY SHORT POST....LOL

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WORKOUT   10/28/2013

• Back Squat- 5@60% / 5@65% / 4 x 4@73%
• 5 rep max bench press

Then....

Complete 4 rounds for time of:

• 30 air squats
• 15 hand release push-ups
• 200m run

This workout has a 10 minute cap. Can you do it?!?!?

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SHORT LIVED GLORY

I've seen it happen so many times when we do a benchmark workout in the group sessions. Some guy or girl hustles and breaks it into the top five on the Wall of Fame board. Then a short time later, somone in another session knocks them right back off the Wall of Fame. Regardles, however short your time at the top of the heap, it is still glorious!

Tonite, it was Big Dave who played spoiler. Going into the day, he had the fifth fastest 500m row time on the Wall of Fame at 1:27.9. During a very exciting heat in the 7:00 pm session, Mike bumped Big Dave off the Wall of Fame with a 1:27.0 row. Big Dave finished up his Olympic weightlifting training session, hopped on a rower, and pulled a fast 1:24.7. Big Dave moved into fourth and kicked Mike right back to the curb!

Crazy!!!

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At The Whiteboard Vlog Post:

Rules were broken!!!

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WORKOUT   10/25/2013

• 8 x 2 hang power snatch

Then....

Complete as many rounds as possible in 12 minutes of:

• 4 bar muscle-ups
• 12 alternating one-arm dumbbell snatches (6 each/pick weight)
• 24 double unders (48 singles)
• 200m run

For the bar muscle-ups, substitute with your best skill (chest to bar pull-up,  kipping pull-up, etc.). The dumbbell snatch touches the floor each rep.

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ENDEAVOR TEAM CHALLENGE

CrossFitters from three different gyms took the top three spots in NorCal this year. Maybe some of you will want to try it next year. Looks way more intense than some dumb Tough Mudder race.....

Plan on next years event by visiting their website: endeavorteamchallenge.com

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I am working on cleaning up the sidebars on this blog. Do any of you read the Tabata Times FittStream on the right sidebar? Let me know.

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Another episode of At The Whiteboard:

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WORKOUT   10/24/2013

• 15 minutes to establish a 1 rep max thruster (use a rack)

Then....

On the minute for 8 minutes do....

• 3 thrusters @ 55% of 1 rep max
• 3 burpees

Then....

• Row 500m for time (row it like you stole it!!!)

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THE 2014 ONE WORLD PIN-UP CALENDAR

How sexy is Mr. January?

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I don't plan on posting a video every night, but I do have some videos lined up for the next few days. The vlog is now officially called "At The Whiteboard."

If you got questioned you want answered, shoot them my way! No holds barred.

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WORKOUT   10/23/2013

• 6 x [1 power clean + 3 front squats]

Then....

Complete the following for time:

• Run 800m
• 15 dumbbell hang clean to overhead
• Run 400m
• 25 dumbbell hang clean to overhead
• Run 400m
• 15 dumbbell hang clean to overhead
• Run 800m

Go as heavy as possible on the dumbbell weight. If you are feeling froggy, I like 50# for the guys and 30# for the girls. The dumbbell does not need to go below the knees to start the movement.

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INTRODUCING THE ONE WORLD VLOG

Tonight you are getting your first installment of the One World Vlog, a video blog for CrossFit One World. I hope to do this on a regular basis. It's way easier than typing! The videos will be done in one take, no editing. I will use the vlog to post interviews with coaches and athletes. There will be question and answer vids about workouts, programming, nutrition, CrossFit culture, alcohol, and other off the wall topics. Basically, there will be plenty of One World silliness. I think it will be a ton of fun and I hope to get a lot of you peeps on film. If you have ideas or questions you would like to see on the vlog, hit me up via email! ([email protected]).

Our very first vlog posting is an interview with Chris Robertson, a CrossFit One World coach and the innovator/coach of One World Boot Camp. It's a perfect example of where I plan to go with the vlog. I hope you enjoy watching it as much as Chris and I enjoyed filming it. Please post your thoughts about this episode to comments.

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I feel kind of bad for Coach Dru. He is doing an AMAZING job with the Saturday morning group workout session at 9:00 am. I stopped posting on the weekends so his session doesn't get the love it deserves. Everyone who comes on Saturday mornings is diggin' the team workout programming Coach Dru is coming up with. Come in on Saturdays and give it a try! Scaled or RX'd, it doesn't matter. Thanks Coach Dru!!!!!

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Heads up for Halloween!!! The 4, 5, 6, and 7 pm group sessions are all cancelled. There will be open gym during those hours. Here is the kicker... We will perfom a group workout in costume at 6pm. Show up in costume and the entire workout will be filmed. This is going to be epic. Chyna and I are putting together a workout called "Thriller". This should be fun. I'll keep you posted.

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WORKOUT   10/22/2013

• Deadlift: 4@60% / 3@70% / 4x1@80%

Then....

Every minute on the minute for 10 minutes:

• Odd minutes: 25 American kettlebell swings (53#/35#)
• Even minutes: 12 pull-ups

For every minute you do not complete the required work, do 500m of rowing after the workout is over. Post your result as no penalty or penalty.

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PR WRAPS AND CHYNA CHO

Big congrats to Chyna Cho who is now a sponsored athlete with PR Wraps! We will be selling PR Wraps at the gym. I'm putting in an order, but I'm looking for suggestions for colors we should carry. Help me out!!! Go to this link, and then post the colors you like to comments:

Shop PR Wraps

Thanks for the help!!!

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The sample New Grips have arrived, and are available for you to check out at the front desk. There is only a size large sample. If you try them out on the workout floor, please make sure you return them to the front desk. Let me know if you are interested in getting a set of your own.

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WORKOUT   10/21/2013

• Back squat: 5 @ 60% / 5 @ 65% / 4 x 4 @ 70%
• Push press: 3/3/3/3

Then....

Complete as many rounds as possible in 5 minutes of:

• 10 wallballs (M:20#-10' shot/W:14#-9' shot)
• 20 mountain climbers

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MORE PR NEWS

I did you guys dirty on Monday. Everyone was excited about coming in to attempt a 1 rep max back squat, but I threw a 5k run into the mix. Usually, when we post a 5k run into the programming the gym becomes a ghost town. You folks made me proud on Monday: I'm pretty sure we have not posted this many 5k times in a year, let alone one day! BIG ASS PR!!!

What about Wednesday night's 7:00 pm session? 17 of 22 people PR'd their deadlift. WOW!!! Great job everyone. Our new strength cycle starts next week.

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WORKOUT   10/18/2013

Every now and then.... I just gotta go all "CrossFit" on ya. Good thing for you all that we aren't dumb enough to program something like this every day. Enjoy!

Complete the following for time:

• 400m run
• 50 double unders (150 singles)
• 40 Abmat sit-ups
• 30 pull-ups
• 20 thrusters (M:75#/W:55#)
• 10 plate burpees (M:45#/W:25#)
• 500m row
• 10 plate burpees
• 20 thrusters
• 30 pull-ups
• 40 Abmat sit-ups
• 50 double unders
• 400m run

To do the plate burpee, hold onto the plate through the entire burpee movement. You do not need to jump at the completion of the burpee. Just stand up and press the plate overhead. SO FUN!

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ONE YEAR + PR'S = AWESOMENESS

Big congrats to Emily who celebrated her 1 year anniversary of training at One World with a 20# PR on her back squat AND a 10# PR on her deadlift. That's a good week!!!

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Pretty cool.... The Fittest Man In The World follows the weightlifting program of our friends over at Catalyst Athletics. On November 2-3, Chyna and I are both attending the Catalyst Athletic Level 1 Weightlifting Coach Certification. There are still spots available if anyone wants to join us that weekend.

I'm super stoked for One World becoming a Catalyst Athletics Affiliate.

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WORKOUT   10/17/2013

• 3 x 10 back squat @ 50%
• 4 x [1 press + 1 push press + 1 push jerk]

Then....

Complete as many rounds as possible in 5 minutes of:

• 1 power clean (M:135#/W:95#)
• 3 front squats
• 10 lateral bar jumps

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SPARTAN RACE

I don't know what it is that you CrossFitters find so enchanting about Spartan Race. If you aren’t familiar with Spartan Race, it’s been voted the #1 obstacle race by Outside Magazine and is the global leader in obstacle racing since 2005. CrossFitters love this stuff. There is nothing that looks fun about this to me, but if obstacle racing is your cup of tea, the World Championship Spartan Race will air on NBC Sports this October 19th.

I got a few questions. What do you like about the Spartan Race? How do you qualify for the world championships? What's the injury rate for obstacle racing? Has anyone ever died doing an obstacle race? Any questions I missed???

Click on the video to watch it in full size. You can find out more about Spartan Race and their schedule of races on their website:

Reebok Spartan Race

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WORKOUT   10/16/2013

• 1 rep max deadlift

470# or over gets you on the Wall of Fame for the men. 283# or over gets you on the Wall of Fame for the women. GET AFTER IT!!!

Then....

Complete 5 rounds for time of:

• 4 deadlifts  (60% of 1 rep max)
• 10 pull-ups

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STILL TIME TO SUPPORT WADE'S ARMY!!!

The Wade's Army Fundraiser is still in full swing!!!  Team One World is currently the #1 fundraising team, but CrossFit South Bend is closing in. Since everyone is a winner when it comes to raising funds for Wade's Army, we don't need to be #1....BUT.... #1 is always nice. Plus, you get to give Neuroblastoma a kick in the teeth!!!!

If you missed the post about Wade's Army, here are the details:
WADE’S ARMY MISSION

WADE’S ARMY is enlisting Power Athletes from around the world to join in the fight against Neuroblastoma, an aggressive form of pediatric cancer developing in the nerve tissues. Our objective is to bring the fight against this form of deadly disease and remember Wade DeBruin and his struggle. We lost him at the age of two and our goal is to fund research and bring support to the brave child and families affected by this fatal cancer. All proceeds raised by Wade’s Army will benefit the Wade’s Wings Foundation.

Tuesday, November 12th, 2013 all of Wade’s Army’s fundraising efforts will lead up to a workout dedicated to Wade DeBruin and his fight against Neuroblastoma. CrossFit Football will be posting ‘Wade’ and asking all of the Power Athlete’s to give 5 Rounds for Wade. Spread the word about brave Wade, enlist in Wade’s Army and our fundraising efforts, and be prepared to fight Neuroblastoma in the CFFB workout November 12th.

Enlist in Wade’s Army by donating at our One World Team Page! A donation of $30 will get you a limited edition Wade's Army T-Shirt. Wade's Army just announced today that the girls will be getting this cool tank top: The girl's tank is AWESOME!!!

$30 dollars folks. Please help this great cause. You do not have to do the workout to make a donation.

Here is the One World donation page link:

ONE WORLD WADE'S ARMY DONATION PAGE

Thanks to you all!!!!

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WORKOUT   10/15/2013

• 6 x [1 hang power clean + 1 push jerk]

Then....

How far can you go in 8 minutes?

• 2 burpee box overs (M:24"/W:20")
• 2 American kettlebell swings (M:53#/W:35#)
• 4 burpee box overs
• 4 kettlebell swings
• 6 burpee box overs
• 6 kettlebell swings

Keep adding two reps until time expires. Your score is last completed round + reps of following round. For example, if I get through the 10's and get through 6 swings, my score would be 10+18 (12 burpees and 6 swings).

To do a "burpees box over",do a burpee and then get over to the box to the other side without touching your hands on the box. You can jump on the box or step up onto the box. Everytime you go over the box, it counts as one rep.

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PROANOX MASTERS CHALLENGE- "BATTLE FOR THE BEACH"

Happy to announce the newest ProAnox Masters Challenge. The top male and female in the 40-49 year old age group will join ProAnox in Miami for Wodapalooza (January 17-19, 2014). All age catagories winners will recieve a prize package from ProAnox.

Battle For The Beach will have two workouts and a "sudden death" workout to settle any tiebreaker in the 40-49 age group. There is no fee to enter the contest. All workouts will be judged via video submittal on the ProAnox website. Athletes can submit more than one video attempt. The video deadline for the first workout is November 2 at 9pm PST. This is going to be EPIC!!!!

The first workout: "MIAMI MADNESS"

Every minute on the minute for 5 minutes:

• 8 lateral bar jumps
• Max reps ground to overhead

The loads are as follows:

• 40-49: 135/95
• 50-59: 125/85
• 60+: 110/75

Here is the video for movement standards:

Good luck everyone!!!

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It's 1 rep max week. We've been preparing you for this the last 6 weeks. Let's see some new PR's!!!

WORKOUT   10/14/2013

• Find your one rep max back squat. Get after it and remember to use spotters.

Then....

• Run 5k

That's dirty!!!

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OUT OF TOWN....RETURNING SOON!

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WORKOUT   10/11/2013

• Press- 5/5
• Push Press- 3/3/3
• Push Jerk- 1/1/1/1

Then....

"The Kettlebell Is Your Friend"

Complete as many rounds as possible in 8 minutes of:

• 5 goblet squats (pick weight)
• 10 American kettlebell swings
• 15 sit-ups

The goblet squat is performed by cupping the kettlebell on the bottom and holding it up at your chest or face while you squat.

These sit-ups are NOT Abmat sit-ups. Lay flat on your back, bend your knees and place your feet flat on the floor. Pinch the kettlebell between your feet. Touch your hands to the floor over your head then sit up and touch the handle of the kettlebell.

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ONE WORLD OUT AND ABOUT....WARRIOR Z!!!!

Whenever I'm in Elk Grove I make sure to visit Warrior Z CrossFit. Charlie and Micha Zamora are simply the sweetest and nicest folks you could ever hope to meet. Kirk and I, along with Mario and Carlo from Salinas PD, have been training at Warrior Z while we are in town for Snipercraft Week. 

Thanks to Charlie, Micha, and the entire Warrior Z crew for being so hospitable and cool!!!

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WORKOUT   10/10/2013

• 8 x [1 hang power snatch + 1 overhead squat]

Then.....

10 rounds for time of:

• 5 power snatch (M:75#/W:55#)
• 5 box jumps (M:24"/W:20")

There is a 12 minute time cap on this workout. If you do not finish 10 rounds, post rounds + reps completed.

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A couple of you stated you wanted to try the NewGrips, so I will email them back and ask them to send a sample set out for all of you to try.....

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Don't try this at home kids.

CROSSFIT FOOTBALL TRAINER COURSE- NOVATO

I've said it a million times..... You can get your level one certification and learn all about "What is CrossFit?" and "What is Intensity?" You can learn about how to air squat and do some movements with a PVC pipe. It's a great start for those who have an interest in becoming CrossFit coaches. BUT... You need to take it to the next level if you actually want to train people. The best CrossFit Specialty Seminar you can do is the CrossFit Football Trainer Course. Don't be confused by the name. This isn't about training football players. This is a two day course that teaches you how to make POWERFUL ATHLETES. You actually lift real barbells and weights and learn coaching tips for athletes under and over a barbell. You learn several different practical warm-ups. You learn how to program, and then you have a homework assignment of programming for two different athletes for two weeks that is critiqued by the staff and the others in attendence (my favorite part of the weekend). This course rocks. It is a "MUST DO" course if you really care about being a good strength and conditioning coach. I've attended this course over a half dozen times, and I still learn something new everytime I'm there.

The CFFB Crew will be in NorCal for a trainer course on November 16-17 at TJ's Gym: CrossFit Novato. There are still spots available. Sign-up! You'll love it.

CrossFit Football Trainer Course Registration

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WORKOUT   10/9/2013

• Deadlift- 3@82% / 2@86% / 3x1@90-92%

Then....

4 rounds for time of:

• 3 deadlifts (M:225#/W:155#)
• 10 burpees
• 3 deadlifts
• 30 double unders (50 singles)

Rest exactly 90 seconds between rounds. Score is total time including rest.

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The folks at NewGrips contacted me today about trying their product. Would any of you be interested in these?

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AWAY FROM HOME

I'm out of town this week and just got to my hotel room (12:26 am). Who would have thought two dudes could pack more shit than a bunch of girls??? Sorry for the short, totally non-fitness related post. Back to normal tomorrow.

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WORKOUT   10/8/2013

• 6 x [1 hang power clean +1 power clean]

Then....

Complete 5 rounds for time of:

• 200m run
• 3 power cleans (M:165#/W:105#)
• 12 pull-ups

There is a 16 minute time cap on this workout so scale appropriately.

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I think that people who hate on CrossFit actually come up with some funny stuff every now and then:

ONE WORLD OUT AND ABOUT....THE TOMATO WOD MASSACRE

Coach Chris Robertson competed down in Los Banos this weekend. The Tomato WOD Massacre..... Who thinks up these names?!?!?!

Congrats to Chris!!! Chris finished 15th out of 56 guys. Several Regional competitors were in the mix as well. 15th is a good showing!

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WORKOUT   10/7/2013

Shit's about to get real......

• Back Squat- 4x80% / 3@85% / 3x1@90%
• Push Press- 3 rep max in 10 minutes

Then....

Complete as many rounds as possible in 8 minutes of:

• 10 plyo push-ups (M:45# plate/W:25# plate)
• 10 overhead walking lunges with bumper plate.

10 steps total (5 each leg). Plyo push-up demo:

Plyo Push-up from crossfitoneworld on Vimeo.

CROSSFIT MOXIE COMPETITION

CrossFit Moxie is hosting an individual competition on Novemeber 2nd beginning at 8am. All entry fee money collected is going to a good cause. If you haven't done a competition yet, this is a great local event that you can use to pop your competition cherry.

I don't know any other details other than it is an individual competition (not team). The unknown and unknowable I guess!

Moxie Competition Registration Link

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WORKOUT   10/4/2013

• 8 x [1 hang power snatch + 1 power snatch]

Then....

As many rounds as possible in 9 minutes of:

2/4/6/8/10 reps of: Handstand push-ups & toes to bar

*** Start a 9 minute clock. Do 2 HSPU & 2 T2B. Then 4 & 4. Then 6 & 6, etc. When you finish 10 & 10, start all over again at 2 & 2. There are 60 reps in one round (30 of each movement). Score is total reps in 9 minutes.

If you haven't noticed, we are incorporating more skill stuff into the Friday workouts. Enjoy!!!

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CROSSFIT VIDS

Still to this day, one of my favorite all time CrossFit vids from our friends at CrossFit Oahu. I've pretty much seen everything in this video over the last 7 years:

This guys commentary is so hillarious:

An of course THE BEST CROSSFIT VIDEO OF ALL TIME:

One World Answers The Question: WHAT IS CROSSFIT? from crossfitoneworld on Vimeo.

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WORKOUT   10/3/2013

• Back squat: 4@78% / 3@81% / 3x1@85%

Then....

Complete 20/15/10/5 reps for time of:

• Dumbbell push press (as heavy as possible)
• Box jumps (M:24"/W:20")

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SEPTEMBER!!!!

Awesome numbers keep piling up! Looking forward to the end of our current strength cycle this month and seeing some new one rep max numbers on the board.

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Ladies of One World, why have you foresaken me? You left me with a sausage fest on Tuesday at 4pm. WTF?

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WORKOUT    10/2/2013

• 4 x 2 hang power clean
• 4 x 1 hang power clean (10+ lbs more than 4 x 2)

Then....

The unit of measurement for your run is around the building. It is approximately 330m if you follow this route: Run out the roll up door to the right. Run to the sidewalk and follow the sidewalk all the way to the last driveway on Western Avenue. Run from the driveway entrance back to the roll-up door. On the first two runs that involve running around the building more than once, run right past the roll-up door and continue to the sidewalk. Your start and stop time are when you leave/return to the roll-up door. There is a running clock for this workout. At the end of the workout, subtract 5  minutes from your time to come up with your posted time.

Complete the following for time:

• Run around the building 3 times
• Rest 3 minutes
• Run around the building 2 times
• Rest 2 minutes
• Run around the building 1 time

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This actually looks a lot better than watching these old guys in The Expendables. Arnold's accent still makes him sound like the worst actor ever.