CrossFit One World

I LOVED KIDS!

Just to prove that CrossFit One World wasn't always a "No Kids Zone".......

Back in the day, we had a dedicated kids self defense program. In August of 2007, we added a kids CrossFit program to the self defense program. Initially, Brad, James and I all took turns coaching the kids program. We all hated it. Eventually, we dumped the self defense part and made it just fitness. I took it over figuring that if I worked these kids like dogs and punish then for anything they did that would piss me off, they would all quit. In a few weeks, my kids class doubled in size. The kids (being dumb kids and not kowing any better) thought they were having a good time. The parents loved it that I "disciplined" their children. Uhhggggg.

We eventually turned the kids program over to another instructor. Within a few weeks, all the parents pulled their kids out of the program because the instructor was too "nice." Go figure!

Posted this picture of one of the kids sessions on 8/8/2007:

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Friday Open Gym hours- 11am to 5pm

I get off work at 2:40 pm on Friday. Anyone wanna do Black Friday's workout with me?

WORKOUT   11/29/2013

"The 12 Days of One World"

Just like The 12 Days of Outlaw workout. Do 1, then do 1 and 2, then do 1, 2, and 3, then do 1, 2, 3, 4, and 5, etc. FOR TIME:

• 1 rope climb
• 2 overhead squats (M:135#/W:95#)
• 3 muscle-ups
• 4 power cleans (M:135#/W:95#)
• 5 shoulder to overhead (M:135#/W:95)
• 6 back squats (M:135#/W:95#)
• 7 deadlifts (M:135#/W:95#)
• 8 box jumps (M:24"/W:20")
• 9 ball slams (25# or more)
• 10 pistols (alternating/5 each leg)
• 11 pull-ups
• 12 lateral jump air squats

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GOODBYE BOXING RING!

One year after we affiliated.....

On 7/21/2007, we made the decision to get rid of the boxing ring at One World. The amount of people who used it for training did not justify the amount of space it took up.

The look before 7/20/2007: 

The "Dismantle The Ring" workout on 7/21/2007 BTW- Maria 2013 is way more shredded and muscular than Maria 2007!!!

The new look of One World by the end of July 2007: We glued those platforms to the floor. I remember Zvi saying, "What if we have to move them?" I told him, "We're never gonna have to change the gym up after this!" HAHA. Pulling that plywood off the floor SUCKED! The gym has changed floor plans 4 times since this picture was taken!

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HAPPY THANKSGIVING ONE WORLD!

Chyna will have the gym open on Thursday from 10:30-1:00 pm. Get your workout on before you stuff your belly. I'm working the cop job so hope to spin by and wish those who show up a happy holiday in person. I'll likely be at the gym after I get off work. Maybe about 7:30 to 9:00 pm. If you want to get your workout on with me email me to make sure it didn't go to shit at work ([email protected]).

Lazy tonight. Just posting the picture.......

THE FIRST FAMILY OF ONE WORLD

Over the last eight years at One World, lots of faces have come and gone. As I was scrolling through the archives for tonight's old school post, I happened to notice that in November of 2006, I posted a picture of all four Gentry sisters within a few days of each other.

11/12/2006- Heidi Gentry Heidi showing off her uber flexibility back in the day. Heidi still shows off that flexibility when she coaches our stretch and flexibility sessions in the warmer months.

11/14/2006- Jolie Gentry: The first CrossFit Games Champion now splits her time training at One World and Catalyst Athletics. Jolie isn't CrossFitting anymore, but she is still competing in Olympic Weightlifting meets as a member of the Catalyst Athletics team.

11/16/2006- Antonia (Tone) & Paulina (P) Gentry: The twins were just high schoolers when they first ventured through the doors of One World. Last weekend, they represented One World at the Jigsaw competition.

Thanks to the Gentry girls for their support over all these years!

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Ismael Lopez from PR Wraps sent this to Chyna today. Here is an easy way for you to help out the people in the Phillipines:

Chyna,

 

I hope all is well and that you are having a great weekend. I hope your training is progressing well and you are confident as you get closer to AO. I’m extremely excited for you and I wanted to thank you for all the support you have been giving us :)

 

I was wondering if you could help spread the word for a charity event my good friend Sean Velas (@soulsean) is putting together for the victims of the Super Typhoon in the Philippines. He is getting boxes together both nationally and internationally to raise funds and awareness for the victims. If possible can you share this and maybe even get CrossFit One World involved that would be huge. Every little bit helps.

 

Help those affected by Typhoon Haiyan by joining us as we bring the community together and raise money in this event being held at CrossFit Soul on Friday, December 6, 2013, from 3-8pm. We will be having a WOD and raffle for those that donate. Every $10 earns a raffle ticket and spot at doing the "Haiyan" WOD. We will be raffling off some HUGE PRIZES thanks to our main supporters, Crossfit Soul, CrossFit Gymnastic Certification - With jeff Tucker, PR Wraps, Attack the Planet, and Progenex! We will be raffling off two spots to the Crossfit Gymnastics Certification going on in Miami in January as well as many prizes! We will also have awards for those that won in our "Haiyan" WOD in both RX and Scaled! All proceeds will be delivered to UNICEF, who is currently providing sanitation, health kits, food and water to the more than 500,000 children and families that have been displaced due to the storm. Please help us spread the word and join our event! WOD will be posted soon as well as more prizes from more supporters!

Check out our link!
https://www.giveforward.com/fundraiser/9cg3/philippines-disaster-relief/?utm_campaign=team_invite_R1&utm_medium=email&utm_source=giveforward

 

Let me know what you think and if you can get involved. Thanks so much :)

Here is the workout for anyone interested:

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Not a workout from the archives, but definitely old school style....

WORKOUT   11/27/2013

Complete the following for time"

• 50 double unders (150 singles)
• 40 Abmat sit-ups
• 30 box jumps
• 20 pull-ups
• 10 overhead squats (RX'd- 115/75)(Advanced- 155/105)
• 800m run
• 10 overhead squat
• 20 pull-ups
• 30 box jumps
• 40 Abmat sit-ups
• 50 double unders

Enjoy!

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THE FIRST PUKIE EVER

As we celebrate out 8 year anniversary this week, I bring you more memories.

Answer honestly.... How many of you have ever tossed your cookies after doing a workout at CrossFit One World? It took a couple of years until it happened to me, but it happened to me on three occasions ("Fran" twice and "Nasty Girls" once).

Believe it or not, the first person to puke at One World was not doing CrossFit. "Dan The Man" was the first One Worlder to heave his groceries at the end on his Krav Maga yellow belt seminar and test on 8/26/2006. I'm pretty sure this is not what they had in mind when they printed "recycle" on the side of that thing. I'm not gonna lie. We all laughed our asses off, and then we made Dan clean it up. BTW- That construction in the background was the bathrooms.

What's even funnier about this picture??? I have no idea why there is a poster with a topless dude in the background..... 

The first and last day someone ever wrote on the floor with chalk was on 9/15/2006. Brad and I both almost killed Caroline after this incident. The post was pretty funny though. Death By "Kelly"!

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Gym Schedule Thanksgiving Weekend

• Thursday- 10:30 to 1:00 Open Gym
• Friday- 11:00 to 2:30 Open Gym
• Saturday- 9:00 to 10:00 team workout session with Coach Dru then Open gym until 1:45

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This conditioning workout was one we did on 9/28/2006. Tomorrow I'll have a vlog post about our programming back in the day. It was terrible!!! (But this workout isn't too bad.)

WORKOUT   11/26/2013

• Hang power clean 4 x 2
• Hang power clean 4 x 1 (increase by 10% or more)

Then....

Complete as many rounds as possible in 15 minutes of:

• 200m run
• 10 deadlifts (M:135#/W:95#)
• 15 push-ups

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HOW WE BECAME CROSSFIT ONE WORLD

One World Self Defense & Fitness celebrates it’s 8 year anniversary on 11/25/2013. We are dedicating all posts this week to “Old School One World.” I’m posting old memories, One World history, old pics, and old workouts.

Not many folks realize this, but this guy is responsible for CrossFit at One World: That’s Mike Prudencio, One World Jiu-Jitsu Academy owner. Mike trotted into One World one night when we were laying out the tatami mats on our floor for the first time. Mike was a brown belt at the time, but he was a well known and accomplished BJJ and judo player. Mike became our BJJ instructor that night. We considered ourselves lucky to have him.

Not long after opening One World, I was rolling with Mike during a BJJ session. Mike is not a big dude, but I was impressed at both his strength and stamina. I asked him, “What do you do for your conditioning?” Mike says, “I do CrossFit. Check out crossfit.com on the web.”

I’d never heard of CrossFit, and lucky for me, Mike’s strength and conditioning left me intrigued enough to remember to look up crossfit.com that night when I got home. I literally spent the next 10 nights surfing the archives of crossfit.com. On 3/28/2006, I built the first pull-up bar structure at One World and bought a cheap ass Joe Weider weight set from Sears. I did my first workout from crossfit.com. Here it is as posted on the crossfit.com website:

I was absolutely hooked.

At the time, I was coaching One World’s conditioning sessions in the morning. We had a pretty good crew. It was similar to bootcamp. I just kept everyone moving for an hour. After I got the CrossFit bug, I started incorporating CrossFit into our workout sessions. I did my CrossFit Level I Certification in San Diego in early 2007: That’s Dave Castro (now in charge of the CrossFit Games) interning as a Level I staff member and judging my “Fran” during the group workout at the cert. I still remember him telling me my pull-ups sucked because I wasn't fulling extending my arms at the bottom. I learned early that full range of motion does matter!

One World became (at the time) the 89th CrossFit Affiliate in July of 2007 (We are now #61 on the list). It’s been a crazy ride since then. More to come about that, but here is a pretty good look at our “CrossFit” training floor back in late 2007: You people are spoiled now!

Happy Anniversary One World! Thank you to all of you who have made the journey so amazing.

***************************************************** Check out One World (and friends) reppin' at the Jigsaw comp on 11/23. Great job everyone and way to support another local CrossFit gym!

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WORKOUT   11/25/2013

• Back squat-  4@75%, 3@85%, 4x1@87-90%

Then....

This classic CrossFit workout first appeared on the One World blog on 9/11/2006.

"Jackie"

Complete the following for time:

• 1000m row
• 50 thrusters (M:45#/W:35#)
• 30 pull-ups

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CELEBRATING EIGHT YEARS

On 11/25/2013, One World Self Defense and Fitness celebrates its 8th anniversary. For the rest of the month, I am going to pull up some old pics and get all nostalgic about our gym. It's been an amazing ride.

I LOVE ONE WORLD

On 11/25/2005 (the day after Thanksgiving), we got the keys to 33415 Western Avenue in Union City, CA. We opened One World Martial Arts and had our first Krav Maga class on Black Friday Night. Based on this picture, we can state: 1) Brad had a landing strip on his head, 2) James has not changed in the slightest (vampire), 3) Zvi and I both got bigger, 4) Only 5 people in this picture still are regulars at the gym (4 of them are owners).

The first picture of One World as we stepped through the doors with a signed lease in our hands: That red post on the left side of the picture is now currently inside the men's bathroom.

One World before CrossFit: More nostalgia to come!

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There will be no Team Workout Session this Saturday. Coach Dru is competing in the Jigsaw Throwdown. Everyone should go watch Coach Dru and the twins, Paulina and Antonia, as they rep One World at Jigsaw.

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Celebrating "Old School"

Get your shit together folks. I rarely post this workout because people cheat it like crazy! 50 reps is 50 reps. 37 (or any other number less than 50) is not 50. Don't call it RX'd if you don't do it RX'd!!! Full range of motion is full range of motion. No one is impressed by a crappy fast workout. I'm always much more proud to say I did a workout slower but legit rather than fast but bullshit. Can I get an AMEN???

WORKOUT   11/22/2013

 "The Filthy Fifty"

(First time posted at One World: 9/15/2006)

Complete the following for time:

• 50 box jumps (M:24"/W:20")
• 50 jumping pull-ups
• 50 American kettlebell swings (M:35#/W:25#)
• 50 walking lunge steps
• 50 knees to elbows
• 50 push press (M:45#/W:35#)
• 50 back extensions 
• 50 wallballs 10' shot (M:20#/W:14#)
• 50 burpees
• 50 double unders

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OLD SCHOOL

I left my Macbook Air at work so I had to pull out my old Mac to do tonight's post. So many old pictures!!! Not many currently training at One World remember these old days.

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Friday is going to be an "old school" day. We are programming a classic CrossFit workout, "The Filthy Fifty." I can't remember the last time we did the Filthy. Should be a lot of fun. Make an effort to show up!!!

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WORKOUT   11/21/2013

• Overhead squat  3/3/1/1/1
• Bench Press  5x5

Then....

• Run around the block for time (1.1 miles)

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HE LIVES!!!!

For those of you who remember Coach Chong, he has not fallen off the planet. Life may have taken him away from coaching One World group sessions, but he still makes it in a couple days a week to train. I miss Chong coaching group sessions!

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Welcome back Jessielyn!!! Lil Jess has returned after taking some time off to give birth to twins. Jess talks a bit about her return and her twins in this episode of At The Whiteboard.

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Holiday Party 2012

Mark your calendars!! The One World Holiday Party is happening on 12/27 @ 7:30 pm. We'll have our annual White Elephant gift exchange along with pot luck food, booze, and a little LCR gambling! As always, everyone will be required to bring a gift for our One World children. It's the one day we let the kids pass the yellow line!

It's not the Holiday season without a One World kid posing with some booze!

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WORKOUT   11/20/2013

"THE BEAR COMPLEX"

A Bear Complex is seven sequences of the following:

• Power Clean
• Front Squat
• Shoulder to Overhead
• Back Squat
• Shoulder to Overhead

You must tap and go between sequences. There is no time limit to complete a complex. You can rest with the bar at any portion of the complex except on the floor.

You have 5 attempts to record your heaviest complex.

You may combine movements. Watch the video for further explanation!!!

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POWDERED DONUT HANDS

Pablo with his chalked hands before he attempts handstand push-ups. Am I the only one who thinks he looks like a mime in this picture??? "Dear Brad,

I finally figured out who gets the chalk handprints all over the floor.

Freddy"

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Atsushi in this episode of At The Whiteboard

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WORKOUT   11/19/2013

• 5/3/3/1/1/1/1  sumo deadlift

Then....

Complete the following for time:

• 30 wallballs (M:20#-10'/W:14#-9')
• 20 kettlebell sumo deadlift high pulls
• 10 American kettlebell swings
• 800m run
• 10 American kettlebell swings
• 20 sumo deadlift high pulls
• 30 wallballs

*as heavy as possible on the kettlebell

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ONE WORLD OUT AND ABOUT….MOVIE PREMIERE!!!!

Some of the ladies of One World rocking the red carpet at the premiere of American Weightlifiting, the new documentary by Greg Everett. The movie was really good. You can get a copy by visiting americanweightliftingfilm.com.

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Big thanks to everyone who showed up to do the Wade's Army workout on Saturday. We had a good time even though the workout was not all that pleasant.

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After the workout, we had a little fun with "role reversal" in the latest episode of At The Whiteboard:

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The next One World Boot Camp session starts on 12/9/2013. Click on the the boot camp link on the left sidebar to get more information. Maybe you should think of the a boot camp session as an early Christmas present to a loved one who you want to get off the couch! It's possible you will be helping them with their New Year's Resolution.

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WORKOUT   11/18/2013

• Back Squat  5@70%, 4@80%, 4x2@80-82%

Then....

Complete as many rounds as possible in 8 minutes of:

• 4 handstand push-ups
• 8 pull-ups
• 10 box jumps (M:24"/W:20")

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Chyna honors Wade:

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ONE WORLD OUT AND ABOUT....SIERRA NEVADA BREWERY!!!

Zach Hunter paid a visit to heaven......

I AM SO JEALOUS!!!!

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The kettlebells are now color coordinated by weight.
Big thanks to the Champ, Craig Howard, of Diablo CrossFit for the suggestion.

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WORKOUT   11/15/2013

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Whenever I think a workout is hard, I just watch this video for inspiration.

YOU ARE IMMORTAL!!!

TIME LAPSE DEADLIFT

Nice work Chris McClain!

Well....until I saw this. No eye contact so I guess it's all good.

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In this episode of At The Whiteboard, Chyna Cho talks about the day in the life of a CrossFit coach and athlete.

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WORKOUT   11/14/2013

• 5/3/3/1/1/1  front squat

Then....

Complete as many rounds as possible on 10 minutes of:

• 5 chest to bar pull-ups
• 7 clapping push-ups
• 9 jumping squats

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THE BESTEST SEMINAR EVER!

The road to becoming a good coach is a long one. You can't just attend a CrossFit Level I Certification Course and think you are going to be awesome. Not trying to down play the Level I Cert, but I can pretty much teach you all you really need from the cert in about two hours. Of course, you'll probably want to attend the cert if you actually want to pass the test...

Working at becoming a great strength and conditioning coach only begins with your Level I certification. My advice is to search out as many specialty seminars CrossFit offers and then seek out specialty coaches to train with. I've been very fortunate to train with and train under the tutelage of some amazing athletes and coaches. I feel extremely fortunate to have spent time with my guru, John Welbourn. John played 10 years of pro football and was approached by CrossFit founder Greg Glassman to start CrossFit Football. Check out this video of John explaining what CrossFit Football is all about:

John went on to start the CrossFit Football Trainer Course. I've attended this seminar about a dozen times. I learn something new every time I go. When it comes to training and programming for "powerful athletes," John and his CrossFit Football Trainer Course staff know their shit!

Want to improve your athletic potential or want to improve as a strength and conditioning coach? Attend the CrossFit Football Trainer Seminar!!! Ask anyone who has attended and they will tell you it's hands down the best specialty seminar CrossFit has to offer (and I've been to most all of them).

There are still spots available for the seminar happening at CrossFit Novato this weekend:

Check out this clip from one of the recent courses. Damn...that gym looks badass!!

Here's a clip from one of the weekend courses back in 2010. Can you spot the old Chyna Cho in the clip? It was the weekend that John started training Chyna for the Games. John worked with Chyna for two seasons. She took tied for 3rd in the NorCal  Region in 2011 and took 4th in 2012.

Some of the wisdom you will take home with you. Rafael Ruiz is the man!!!:

Here is the registration link:

CrossFit Football Trainer Course

BE POWERFUL!!!

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Another edition of At The Whiteboard has Kristi and Harmeet talking about pregnancy and training at One World.

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WORKOUT   11/13/2013

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

Then....

Complete 4 rounds for time of:

• 1 power clean
• 3 front squat
• 5 shoulder to overhead
• 200m run

RX'd weights are M:135#/W:95#. Advanced weights are M:185#/W:120#. 

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MAKE A DIFFERENCE!!!

Tonight's post is all about charity. 

I apologize about the confusion regarding the Wade's Army workout. Everyone else is doing the workout on 11/12, but we are going to do the workout on Saturday (11/16). We will start at about 11am and run heats until everyone is done. Anyone can come do the workout from any gym. Also, you can scale it to any weight you'd like. It will be fun. Make a donation if you haven't made one yet:

http://www.stayclassy.org/fundraise/team?ftid=25938

The Jigsaw Throwdown is sold out, but this Saturday, any of you who do not want to do Wade's Army workout (sissies) can venture to CrossFit Silicon Valley and help the Phillipines. This from Judd Xavier of CSV:

"Crossfit SV is not only known for it's strong and amazing athletes, but also for the community feeling and helping each other. This is why, we're having a throwndown benefitting the victim's families of the Philippines.

The death toll is estimated to be 10,000 in the Philippines. The thrown down will aim to do a 10,000 rep to be completed on Saturday for the entire gym as a team! Yes.. all gym as one team . We'll accumulate reps until we hit 10,000 and more and help each other get there. Judd is programming a series of WODs and is hosting this event at SV!

The throwndown donation/fee is $25 per person, which includes delicious lunch box prepared by some of our SV Ladies. We will also have a bake sale and other drinks for sale .

Lets all consider this as our Christmas gift this year to ourselves, our good deed, our way to help while doing what we love to do. Hangout at SV, get strong and have fun.

Throwdown will start at 10am. You can buy your ticket ahead of time. Tickets will be available this Thursday and Friday . We need a minimum of 20 people. Let's do this guys !!!!"

CrossFit Silicon Valley website.

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A new episode of At The Whiteboard! Tonight, the twins confess that they can't count for shit. This was a fun interview!

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Hung up some technique posters and moved things around in the weightlifting platform area. Check out the posters when you get a chance.

One World is going to get a long overdue facelift. I have already picked out colors to paint the gym. Stay tuned for details!

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WORKOUT   11/12/2013

• Deadlift- 3@80% / 3@85% / 4x1@90%

Then....

Complete as many rounds as possible in 12 minutes of:

• 10 burpee box jumps
• 15 American kettlebell swings (M:53#/W:35#)
• 30 double unders (60 singles)

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The photos are coming in from our One World family members who have served or are currently serving in the military. I'm gonna hang these pics up at the gym. Keep your pics coming!!! Can you name these One Worlders?

FOR OUR VETERANS

A big shout out to all the One Worlders at the gym and abroad who have served or are currently serving in the military.

Attention all One World members or those of you following from around the world. Send me a pic of you in your military uniform from when you were serving or if you are currently serving. I want to put a collage of photos together at the gym.

[email protected]

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I think a bunch of you One Worlders need to get some teams together and go represent at CrossFit Jigsaw in Fremont. Sounds like good workouts that most of you can do. ONE WORLD!!!

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WORKOUT   11/11/2013

• Back Squat- 5 @ 65% / 4 @ 75% / 4x2 @ 78%
• Press- 4 x 3

Then....

Complete 3 rounds for time of:

• 10 thrusters (M:95#/W:65#)
• 10 pull-ups
• 100m run

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Sunday was the Marine Corps' birthday. Thought I'd throw this video clip in:

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THE WATCHFUL EYE OF A GOOD COACH

Coach Chyna Cho analyzing the movements of Gina, Art and Julio. Check out Gina's movement. On her toes. Full extension. Bar traveling straight up. Nice!!!

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An At The Whiteboard visit with Coach Dru.

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WORKOUT   11/8/2013

After a 20 minute warm-up and briefing the workout, you have forty minutes to complete the following tasks in any order:

• 100 abmat sit-ups for time
• 100 double unders (300 singles) for time
• 50 burpees for time
• 20 power snatches (M:115#/W:75#) for time

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OCTOBER PR'S

What a great month!!!!

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Sorry the blog posts have been short, and I don't have a new At The Whiteboard vlog post. Besides all the collateral duties I've had going on at the PD the last few weeks, I've been training a new police recruit for over two weeks now. He's coming along okay, but we always seem to end up working past our off duty time. I can honestly say that I like training athletes a lot better than training new police officers.

If there wasn't the potential for a lawsuit, getting fired, getting arrested, and going to jail, I'd love to do this to a new recruit just for shits and giggles. (I'd use oregano....lol) I will always prefer training at CrossFit One World over CrossFit San Quentin.

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WORKOUT   11/7/2013

• 6 x [1 hang clean + 1 power clean]

Then....

Complete the following for time:

• 10 American kettlebell swings (M:53#/W:35#)
• 10 pull-ups
• 200m run
• Rest 90 seconds
• 20 American kettlebell swings
• 20 pull-ups
• 400m
• Rest 90 seconds
• 30 American kettlebell swings
• 30 pull-ups
• 800m run

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ONE WORLD OUT AND ABOUT....LAHAINA CROSSFIT!!!

Chris Devan paid a visit to our good friends at Lahaina CrossFit. If you are ever in Lahaina on vacation, make sure you pay them a visit.

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WORKOUT   11/6/2013

• 4 x 2 split jerk
• 4 x 1 split jerk

Complete as many rounds as possible in 10 minutes of:

• 10 toes to bar
• 10 box jumps (M:24"/W:20")
• 10 dumbbell push jerks (as heavy as possible)

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PROANOX "BATTLE FOR THE BEACH" WORKOUT #2

A big THANK YOU to all you One Worlders for participating in the 2nd workout of the ProAnox "Battle For The Beach." It was pretty dirty of me to make all of you do it too. HAHAHA.

This was a tough workout. Some of you rocked it (good job). There were some of you who did not do as good as you thought you would do (it always looks easier on paper). There were a few who did not finish (this was expected). Whatever the outcome of your workout, there are reasons for why it came out the way it did. Maybe it was a poor strategy (too fast out the gate). Maybe it was not properly scaling to your ability (I told you that medball gets heavier during a workout). Maybe you are just new and not ready to tackle 80 wallballs. Whatever the reason, fret not! You are on a journey. You are discovering yourself. Once the yuck is over, enjoy what you accomplished and learned about yourself.

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WORKOUT  11/5/2013

• Deadlift- 3@78% / 3@83% / 4x1@88%

Then....

Complete 5 rounds for time of:

• 5 deadlifts (M:225#/155#)
• 10 push-ups
• 200m run

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The standards for the ProAnox "Battle For The Beach" are a little stiffer than what you guys did today.

ONE WORLD OUT AND ABOUT

One Worlders and the At The Whiteboard Vlog all went "out and about" this past weekend.

First there was this from Becca:

"Hi Freddy!

I've been running the Race Against Pulmonary Hypertension 5k run since 2009 with Mike. I used to hate running but my endurance has definitely strengthened since joining Crossfit two years ago.

Today a couple of us from 7pm ran the race together and a few of us even PR'd our run! After running this race for the past few years, today I managed to PR at 27:41, which is faster than at my slowest of 36:03 from two years ago! Small accomplishment but I know it's from the training at One World that helped me reach this new goal today :)

-Becca"

How many One Worlders can you name in the photo???

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Chyna and I both attended the Catalyst Athletics Level I Certification. We find out if we passed the written test later this week, then there is another online test we will have to take. The written test was no joke! I'm not sure that I passed. It's going to be a long week.

I took the At The Whiteboard Vlog "out an about" and interviewed Greg Everett at Catalyst Athletics. We discussed his upcoming documentary, American Weightlifting, and some other shenanigans.

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WORKOUT   11/4/2013

• Back Squat- 5 @ 65% / 4 @ 70% / 4x3 @ 75%

Then....

Workout #2 for the ProAnox "Battle for the Beach"

"Hurricane Freddy"

You will do one round every 90 seconds. There is no rest period between rounds. Your score is the total meters rowed for all 5 rounds.

• Round #1- 12 wallballs (M:20#-10' shot/W:14#-9' shot) then row for max meters
• Round #2- 14 wallballs then row for max meters
• Round #3- 16 wallballs then row for max meters
• Round #4- 18 wallballs then row for max meters
• Round #5- 20 wallballs then row for max meters

Group sessions will do this workout in two man teams. Partner #1 will do the workout and while partner number two will count wallball reps and total meters rowed at end of each round. The rower should stay on for the entire time you are doing wallballs, but in case it shuts off your partner will still have your total. The partners will switch roles after the workout is completed. This is a 7.5 minute workout.

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