CrossFit One World

HOLIDAY PARTY ENDED THE YEAR

This was BY FAR the best Holiday Party we've had yet!!! Thanks to everyone who showed up. The party gets bigger and better every year, so 2014 will be epic!!

Ryan first got the shake weight at the 2011 White Elephant. Jerald got it in 2012. Chyna ended up with it this year. I wonder who will get it next year????

Though it was our smallest kid turnout ever, the kids scored and had a great time.

In the funnest and our biggest game of LCR to date, Pruth was the big winner. CHA-CHING.... $78!!! I was in the top three. I hate you Pruth.  HAHAHA.

As usual, there is always that "one gift" that you pick and no one steals from you. This year, Sammie got stuck with it. Lucky for all of us, she left it at the gym. I already stuck it in someone's gym bag. Check your shit, you might have been Dildo Bombed!!!

Happy New Year Everyone!!!!

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New Year's Day Schedule is Open Gym from 11:30 to 4:00.

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To close out 2013, Atsushi hit a sub 3 minute Fran. I've always said a sub 5 minute Fran is OK. A sub 4 minute Fran is PRETTY GOOD. After a sub 3 minute Fran, you are allowed to never do Fran again in training. Congrats Atsushi!!!

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WORKOUT   1/1/2013

• Deadlift- 5@63% / 5@68% / 4x3@70-73%

Then...

"FRAN"

Complete 21/15/9 reps for time of

• Thrusters (M:95#/W:65#)
• Pull-ups

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OLYMPIC WEIGHTLIFTERS ARE ALL FAT

Not a CrossFitter. Not a bodybuilder. Not a parolee.

Olympic weightlifters are JACKED!

Beginning January 6th, I will be posting an Olympic weightlifting cycle along with the regular strength/conditioning workout of the day. What does this mean?

Some of you have been lifting and CrossFitting for awhile now. You may need to step up your game, and you have the time to do it. The weightlifting program gives you something to follow on your own time, but in the confines of One World (or your own gym for those following abroad). All you have to remember if you are following the program at the gym is to make sure you are not in the way of any group sessions. Also, check with Chyna and make sure you are not on the platforms when she has her weightlifting group training. There is plenty of weight and room for everyone, so this will eventually get into a smooth groove for all participating.

I'm not going to reinvent the wheel. There are people much smarter and way more experienced than I that have already written great cycles. I will be using their cycles and giving them full credit DAILY. The first cycle will be an 8 week cycle from the mind of Greg Everett of Catalyst Athletics.

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New Year's Holiday Schedule

• Tuesday 12/31- OPEN GYM  11am to 5 pm
• Wednesday 1/1- OPEN GYM  11:30 to 4 pm

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Coach Dru is competing at a fundraiser throwdown at NorCal this weekend. Here is the link if you want to go watch:

NorCal Throwdown

I'll be covering Dru's Saturday morning team workout session for those who don't go watch Dru.

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WORKOUT   12/31/2013

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

Then....

Complete 5 rounds for time of:

• 2 rope climbs
• 10 box jumps (M:24"/W:20")
• 20 kettlebell one arm high pulls (M:53#/W:35#)

10 kettlebell high pulls per arm per round. You can break them up anyway you wish. The kettlebell taps the floor on every rep.

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THE END FOR SOME, A NEW SEASON FOR OTHERS

It's once again the end of a season for my beloved Oakland Raiders. Another season of disappointment. They say that which does not kill you will make you stronger. After this many seasons of watching them lose, I should be winning the damn CrossFit Games......

Good luck to all the teams that made the playoffs. I'm looking forward to the start of the "new" season," THE PLAYOFFS!!! It's anyone's game now.

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New Year's Holiday Schedule

• Tuesday 12/31- OPEN GYM  11am to 5 pm
• Wednesday 1/1- OPEN GYM  11:30 to 4 pm

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WORKOUT   12/30/2013

• Back Squat- 5@68% / 4x77% / 4x3@82-84%
• Press- 3/3/3

Then....

Complete 7 rounds for time of:

• 7 dumbbell thrusters (M:35#/W:25#)
• 7 pull-ups

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SAVE YOUR KIDS FROM ME!!!!

My little buddy, Cruz, paid me a visit from Lahaina.

Parents, you don't want your kids to end up in the back of a police car. Being in the front seat with the cuffs off your wrists (like Cruz) is much more favorable. How do you keep your kids out of the back of my police car? Get them involved in physical activity at an early age! Sports is start. Now gyms are offering CrossFit and weightlifting for kids. (It's perfectly healthy for them both mentally and physically if done right.) Get your kids focussed on something other than TV and video games.

So... I know lots of kids who played sports as youngsters and still got caught up on the wrong side of the law. What's the missing ingredient?

A few beatings every now and then will also help keep your kids straight. My mom whipped my brothers and I with Hot Wheel tracks (totally aging myself) when we got out of line.
We all turned out okay. Nowadays, if your kids go to school with marks on them, they call me. I suggest any belt whippings or hot wheel track beatings be done over the clothing.

Damn..... I should write a book on how to raise children. Chapter Two will be for fathers. "How To Keep Your Daughter Off The Stripper Pole."

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WORKOUT   12/27/2013

• 4x2 hang snatch
• 4x1 snatch

Try and catch in a full overhead squat position, but if you can't (like me) don't sweat it.

Then....

Complete 4 rounds for time of:

• 12 alternating one arm dumbbell power snatches
• 12 lunge steps holding dumbbell at shoulder height
• 200m run with dumbbell

Dumbbell weight is M:35#/W:25#.

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HOLIDAY FUN

Just a few of the peeps that showed up for Christmas Day Open Gym. I know that gym membership is growing based on how many people now show up for Open Gym on holidays.
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Don't forget about the One World Holiday Party this Friday night at the gym at 7:30 PM. Potluck snacks, White Elephant Gift Exchange ($25 limit), and gambling (Bring 3 one dollar bills). Also, if you can swing it, bring a child's gift and mark it boy or girl. We will give all the children's gifts to the kids attending the party. They get to go past the yellow line!

Last year's Holiday Party:

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WORKOUT   12/26/2013

• Front Squat  3/3/3/3/3

Then....

• 100 burpees for time

Beginners- regular/Rx'd- 6" jump/Advanced- 12" jump

YAY BURPEES!!!!

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MERRY XMAS!

One World wishes all of our One World Family a very Merry Christmas!!!

Officially, Open Gym is from 10am to 2pm on Christmas Day. I am working the cop job and will be on the street from 7am until 7pm, then at the gym training from 7:30 until 9 pm or so. If you want to workout, and no one is at the gym, just text me (5102098990) and I will spin by and let you in.

Here is the posted workout. I did it as my first workout back from vacation. Enjoy!!!

BACK TO REALITY

Home after 10 days in Hawaii hanging out with my Maui family.

One of my new fave Maui nephews: Me and Lyrik. Right before this pic, 7 year old Lyrik pulled a 110# deadlift. It was a perfect lift. At 65#, he's approaching double bodyweight. After his lift, he told me that his goal is to be a coach at Lahaina CrossFit when he grows up. Rockstar! 

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Added hours to Holiday Schedule:

OPEN GYM CHRISTMAS EVE-11:00 AM - 2:30 PM

OPEN GYM CHRISTMAS DAY-10:00 AM - 2:00 PM / 7:30 PM - 9:00 PM

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WORKOUT   12/24/2013

• Deadlift- 5@60% / 5@65% / 5x3@68-70%

Then....

Complete as many rounds as possible in 15 minutes of:

• 10 box jumps or step-ups (M:24"/W:20")
• 15 pull-ups
• 20 ball slams (as heavy as possible)

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HOLIDAY SCHEDULE

Merry Christmas everyone!!!

Here is the schedule for Xmas Eve amd Xmas day:

• 112/24- Open gym 11 am to 12 pm
• 12/25- Open gym 10 am to 2 pm

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WORKOUT   12/23/2013

• Back Squat- 5@68% / 5x74% / 4x3@80%

Then....

Complete 10 rounds for time of:

• 3 reps of ground to overhead
• 3 reps muscle-ups

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MY FUNNY VACATION STORY

Totally not fitness related......

HOLY SHIT!!!!

I have a lot of great stories I can tell you about my many trips to Maui, but what happened today wins the GREATEST STORY OF ALL TIME!

So Chyna and I were planted in the sand at Launiupoko Beach when a family plops down on the sand next to us. Teenage sister (about 14 years old wearing a bikini with a big dangling belly piercing on her chubby little stomach) starts posing like she’s trying to get in the Sports Illustrated swimsuit issue. Her little brother is acting as her photographer with her cellphone. At some point, little brother says, “Stop trying to suck it in. You don’t look like that.”  Then he patted her on the belly. Teenage sister gets pissed!!! Holy shit, that right there made the story funny to me already.

It got better.....

Little brother grabs his boogie board and goes out into the water with older brother. In a few minutes, older brother is carrying younger brother out of the water with little brother holding his foot up in the air. Little brother is crying. They plop him in a beach chair and I can see he has a few sea urchin spikes stuck in his foot. All I can think is, “Damn. Kharma is a bitch!!!”

Just when I think story is already hilarious, it gets better!!!

Teenage sister says, “Someone needs to pee on it!” I’m thinking, “What the fuck?!?!?” Isn’t that some old wive’s tale for jellyfish stings?” Teenage sister than says, “Hold on. I’ll check Google.” In the meantime, mom, grandma and grandpa all start pulling the spines out of this poor shit talking kid’s foot. Poor little guy. I can tell that was not pleasant.

After an intense search on her iPhone, teenage sister suddenly says, “I told you. Someone needs to pee on it!” Now, mind you, while this is going on, I check my own Google search and on the first page of hits there is only one hit where some guy talks about getting his sea urchin attack pissed on. I’m thinking, “Damn, this little chick is playing dirty!”

Teenage sister is pointing to a few trees and trying to talk everyone into dragging the poor little guy behind a tree to piss on his foot. Chyna and I are fucking mesmerized and trying to figure out how we could be so lucky to have witnessed this epic event. 

The scene settles for a few while all the grown ups are on their phones. Maybe they were calling 411 for sea urchin sting information. I don’t know. Just when I think it can’t get any better, older brother comes trotting up with an Aquafina bottle, only, it’s not full of water. It’s full of a yellow colored fluid with  a foam top. NO FUCKING WAY!!!! Yep, it’s full of piss. Chyna and I sit there with our jaws dropped as mom pours the entire contents of the water bottle on this poor kid’s foot, who of course is crying out loud and begging mom to stop.

As we are trying to absorb what the fuck just happened, older brother starts laughing. “You got my piss all over your foot!” Grandpa comes trotting up and says, “Ummmm. I don’t think that’s doing anything.” Didn’t see it, but I am pretty sure teenage sister had a smirk on her face during this entire ordeal.

The whole family packs up and grandpa gives the kid a piggyback ride to the car. I’m sure they were off to the emergency room. Retards. First hit on Google says soak it in vinegar and warm water. Not necessary to see a doctor. Oh well.

Teenage sister, little brother, grandpa, and the empty Aquafina bottle. Priceless!!!

Probably not as funny if you weren’t there, but I thought it was hilarious.

I have four more days to top that story......

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WORKOUT   12/20/2013

• 8 sets of [hang power snatch + power snatch]

You may catch in the full snatch if you are capable. (A snatch is nothing more than a missed power snatch!!!) If you are not comfortable pulling from the floor, just do 8 sets of hang power snatch. You are trying to get a max effort set by the last attempt.

Then....

One round is 2:30 long. You will run 400m and then complete as many air squats as possible. Rest 2 minutes and repeat for a total of 4 rounds. Your goal is 200 total squats. If you do not complete 200 squats, do whatever number of squats needed to complete 200 before you leave the gym.

Enjoy!

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WISHFUL THINKING

Every single day since we've been on vacation, we've spent the entire morning hours at the gym, we grab some food, then we head to the beach or pool. I always come up with these great post ideas and tell myself I am going to write some epic post while chillin' poolside.

Never happens.

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WORKOUT   12/19/2013

• 5/3/3/1/1/1  front squat

Then....

Complete the following for time:

BUY IN- 100 double unders (300 singles)

Four rounds of:

• 12 push press (M:95#/W:65#)
• 6 burpees

CASH OUT- 100 double unders (300 singles)

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A ONE WORLD WIN!!!

Big Congrats to Diane Urban for winning her masters division at the Merced Holiday Throwdown last weekend. Diane has been working really hard for her coach, Chyna Cho. The hard work is paying off!!! *******************************************************

You can never have enough weight.....Before leaving for vacation, I purchased a bunch of used gear. Some of the items we picked up were the weights you see in the picture above. Now we will have fractional plates (less than 2.5 lbs) for those of you wanting to be more exact with your percentages.

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WORKOUT   12/18/2013

• 8 sets [1 hang power snatch + 3 overhead sqauts]

Trying to go as heavy as possible by your last set.

Then....

Complete as many rounds as possible in 7 minutes of:

• 16 alternating one arm dumbbell power snatches (as heavy as possible)
• 32 double unders

It's 8 per arm per round.

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AN EPIC COMPETITION IN THE MAKING

Chris Robertson is working on putting together a competition at One World that will take place next year. Here is a preview of the flyer. It's going to be a single elimination bracket tournament. Details are still in the works. The date is not set in stone. I just want to give everyone a heads up.

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WORKOUT   12/17/2013

• Deadlift- 4x6@60%

Then....

Complete the following for time:

• 30 American kettlebell swings (M:53#/W:35#)
• 30 pull-ups
• 20 American kettlebell swings
• 20 pull-ups
• 10 American kettlebell swings
• 10 pull-ups

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ONE WORLD SNATCH CLINIC OUT AND ABOUT….LAHAINA CROSSFIT!!!

Big thanks to the Lahaina CrossFit crew that showed up for our snatch clinic. Good times!!!

Chyna and I coach the Olympic lifts the Catalyst Athletics way. Interested in having Chyna and I come to your gym for a clinic? Hit me via email to set it up.

[email protected]

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Don't forget to mark the date in your calendar for the One World Holiday Party. Potluck snacks, White Elephant gift exchange, presents for kids, a little booze (or a lot), and gambling. Sounds like the best holiday party you will attend this season!

December 27th @ 7:30 pm. Be there!!!

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WORKOUT   12/16/2013

• Back Squat- 8@60% / 5x65% / 4x3@68-70%

Then....

Complete the following for time:

• Run 200m
• 3 front squats (M:115#/W:75#)
• 3 push press (M:115#/W:75#)
• 3 thrusters (M:115#/W:75#)
• Run 300m
• 6 front squats
• 6 push press
• 6 thrusters
• Run 400m
• 9 front squats
• 9 push press
• 9 thrusters
• Run 400m
• 6 front squats
• 6 push press
• 6 thrusters
• Run 200m
• 3 front squat
• 3 push press
• 3 thrusters

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NEW SHIRTS

New One World shirts and tank tops are available. Check with Jae at the front desk.

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I'll be in Hawaii for vacation the next 10 days. If the posts seem a little later and a lot leaner than usual, I apologize in advance. If any of you One Worlders ever have something you want me to post for you, just let me know.

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WORKOUT   12/13/2013

• 5x3 front squat

If you missed your 1 rep max back squat, deadlift or push jerk earlier in the week, do that instead.

Then....

Complete the following in this order for time:

• 25 calorie row
• 25 box jumps (M:24"/W:20")
• 25 power cleans (95#/65#)
• 25 burpees
• 25 wall balls (M:20#-10'/W:14#-9')

For the power clean, make sure you stand completely upright and your elbows are in front of the bar at the finish.

If the session is crowded, start the fastest and "as prescribed" people first. Start the next group every 4 to 5 minutes afterward.

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An awesome video that needs to be shared!

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IN MOTION IN THE HOUSE

This from Manny of "In Motion Sports & Family Chiropractic": Don't miss out!

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Speaking of Manny..... Congrats to Manny for a deadlift PR of 451# and Big Dave with a 475.2# PR (40# improvement). Another day of mega PR's for the gym. Sorry I missed getting a picture of the board at the end of the day.

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After you are done with Manny on Saturday.....

South Bay Sports Basement locations are offering 20% off this Saturday for all CrossFit gym members. That's a sweet deal!!!! Coupons are available on the front counter at the gym.

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Feeling lazy tonight.....

WORKOUT   12/12/2013

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If you didn't see this on my Facebook, check it out!!! GNARLY.

Couple broken vertebrae and some stitches. Lucky.

THE 2013 USAW AMERICAN OPEN

It was a crazy weekend in Dallas for Chyna and I. We dropped into Dallas on Thursday and it was already below freezing. We took a short walk to the store to pick up some supplies and it started to rain the just as we got back to the hotel. By morning , Dallas was covered in ice. The city was pretty much on shut down, and whole sections of Dallas were without power. We were basically stuck in the hotel like characters in The Shining. DFW airport basically shut down for the weekend, so some lifters had to fly to other parts of Texas and drive in. Yuck. One team drove from Florida becuase their flight got cancelled while they were boarding! We got stuck another day. Thanks to the One World coaches who covered my ass by coaching my Monday night group sessions. 

Chyna lifted on Sunday. What a difference a year makes. She opened in the snatch 9 kilos more than last year and she opened in the clean and jerk 15 kilos more than last year. Chyna finished with a 167 total this year, an 18 kilo improvement from last year. That's some pretty good progress for a girl who considers herself primarily a CrossFitter.

Overall, the Catalyst Athletic girls took second place as a team: Great job everyone! It was fun to watch!

The entire Catalyst Athletics team and support crew:

I was suppose to have a tough guy face too.

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WORKOUT   12/11/2013

• 1 rep max deadlift

Then....

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

• Kettlebell sumo deadlift high pull (pick weight)
• Push ball (M:20#-10'/W:14#-9')

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PR'S FOR DAYS

I guess we gotta be doing something right. The squat PR's were off the hook today!

Here's a look at the whole board: The 7pm crew made picking out the PR's a little easier: Almost everyone PR'd!

If you missed the squat day, go for a 1 rep max on the second squat day this week.

We will stick with the current programming. It seems to be working for most of you. Some of you who have been training for awhile are going to find the next PR's the true test of your willingness to put in hard work. It's easy to PR almost everytime you train when you are new. It's when your PR's start to stall that the real work has to begin.

Hit a stall in your weight training gains? Hit me up. Let's analyze your training and figure out what we need to adjust. Sometimes, its not the program, and we need to recognize the issue.

One World is here for you.

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WORKOUT   12/10/2013

• 8x2 hang power snatch

Hang snatch, or, if you are comfortable pulling from the floor, snatch or power snatch. 

Then....

Complete 5 rounds for time of:

• 25 Russian kettlebell swings (M:53#/W:35#)
• 25 double unders (50 singles)

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BACK TO NORMAL SOON

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WORKOUT   12/9/2013

• 1 rep max back squat

Then....

Complete 4 rounds for time of:

• 3 thrusters (M:135#/W:95#)
• 6 pull-ups
• 9 burpees

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PHILIPPINES DISASTER RELIEF

CrossFit Soul started a fundraiser page to raise money for disater relief in the Phillipines. They are doing a workout today to raise money for the cause. We're going to do it too! Before you come into the gym, click the following link to help raise a few bucks for people who need your help.

CrossFit Soul Phillipines Disaster Relief Fundraiser

WORKOUT   12/6/2013 Bar starts on the floor for this workout. You may sub chest to bar pull-ups or any pull-up sub for this workout.

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GOOGLE IT!!!

Today, Pablo (via Coach Dru) asked me about how to take care of calluses on his palms. It's funny, but I always just assume that everyone has read every post I have ever written on this blog. I forget that I've written 2549 posts (including today). Turns out, some of you have missed a few of my rants. HA!

Not trying to brag, but I've written a post addressing damn near every question you could have about anything CrossFit. Rather than surf through 2549 posts in the archive to find what you are looking for, use Google!

For example, I typed in "crossfit one world calluses." This is what came up: The third link tells you how you take care of your calluses. The second link is telling you that torn calluses are not cool. The first link is from WODshop. Interestingly enough, WODshop is owned by former One World trainer Jerry Lamigo. It's a small One World!

Here is the link about callus care (it's all about the Ped Egg):

CrossFit One World: I'm Addicted

If you have questions about anything we do at One World or questions about what you do at One World, first ask your coach or me. We do not bite. We are more than happy to answer any question you may have. If we are not available, hit up Google!

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Chyna and I are heading to Dallas on Thursday for the USAW American Open. Anna is covering Chyna's 5 pm session. There is a possibility that Anna will be 5-10 minutes late. Keep yourself busy until she gets there!

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WORKOUT   12/5/2013

• Max height box jump

Then....

"Annie"

50/40/30/20/10 reps for time of:

• Double unders
• Abmat sit-ups

Sub 150/120/90/60/30 single for the double unders

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UP TO DATE

I can't believe I was three months behind in updating the Wall of Fame. You can click on any pic to see a larger view. So many changes in three months! You people keep PR'ing and make updating the Wall of Fame such a pain in the ass! I love and hate you all. HAHA!

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WORKOUT   12/4/2013

• 4x2 hang power snatch or snatch
• 4x2 power snatch or snatch

Then....

Complete three rounds of:

• 60 seconds to do three power snatch (115#/85#) and max reps American kettlebell swings (as heavy as possible)
• Rest 30 seconds
• 75 seconds to do four power snatch and max reps American kettlebell swings
• Rest 60 seconds
• 90 seconds to do five power snatch and max reps American kettlebell swings
• Rest 120 seconds

Score is total kettlebell swings for all three rounds.

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NOVEMBER IN THE BOOKS!!!

Great job on a month of big PR's!

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WORKOUT   12/3/2013

• Deadlift (I wrote the numbers on the whiteboard and forgot...lol. I will post them in comments in the morning.)

Then....

Complete 3 rounds for time of:

• 5 deadlifts (60% of 1 rep max)
• 9 pull-ups
• 3 deadlifts
• 7 pull-ups
• 1 deadlift
• 5 pull-ups

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ONE WORLD OUT AND ABOUT….CROSSFIT AMPED!!!!

Hey, Freddy!

Every time I visit my parents in the Seattle area, I visit CrossFit Amped in Bellevue. One of my friends with whom I used to do Judo with trains there (she's in the pic) and that is how I found out about them. Everyone here is so awesome!  The owners, Rob and Dave, treat me so well every time I come to visit. I highly encourage anyone visiting the Seattle area to give these guys a visit!!!

Atsushi

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The 12 Days of One World will remain posted through the month of December. If you feel like losing about an hour of your life that you will never get back, give it a shot!

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WORKOUT   12/2/2013

• Back Squat- 4@70% / 3@80% / 4x1@90%
• Press-   5 rep max

Then....

Complete 10/9/8/7/6/5/4/3/2/1 reps for time of:

• Wallballs (M:20#-10'/W:14#-9')
• Burpees

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