One World Jiu-Jitsu Academy's kids program has been kicking ass! Coach Kyle and Coach Nam have done an outstanding job with these little warriors. The kids are dominating at tournaments. This weekend, they are competing at The American Cup in San Jose. Good luck!!
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The 880 Cup is around the corner! This is a friendly competition between CrossFit One World, CrossFit of Fremont, CrossFit Jigsaw and CrossFit Milpitas. It's going to be so much fun, and the winning gym gets to take home The 880 Cup until the next competition.
Our goal with this first 880 Cup competition is to get as many people involved as possible. That being said, Chyna, Chris Robertson, and I have come up with workouts that pretty much most of you will all be able to do and actually sound like a lot of fun (haha). The 880 Cup will have a qualifier weekend (May 17 & 18) and the battle for The 880 Cup will take place on May 24.
Each gym will qaulify their top ten men and top ten women to send to The 880 Cup. One World will run a qualifier on Saturday and a repeat qualifier on Sunday. Four workouts each day with a short rest time in between workouts. The top ten men and women will represent the gym. If one of the top ten can't make it, we will go in order until there are ten athletes each.
Here are the qualifying workouts so you can start practicing:
WORKOUT #1-
For time:
- 21 floor to overhead dumbbells (35#/25#)
- 400m run
- 15 floor to overhead dumbbells
- 200m run
- 9 floor to overhead dumbbells
- 100m run
WORKOUT #2-
20/15/10 reps for time of:
- Kettlebell deadlift (53#/35#)
- Russian kettlebell swing (53#/35#)
- Kettlebell goblet squat (53#/35#)
WORKOUT #3-
- Max meters rowed in 3 minutes
WORKOUT #4-
- Max wallballs in 4 minutes (M:20#-10'/W:14#-9')
START PRACTICING!!!!
Chris and I are going shopping for The 880 Cup on Tuesday. Stay Tuned.
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Out Of The Cave will be back at One World on Tuesday from 4pm to 6pm'ish. Grab yourself some dinner!!
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WORKOUT 4/1/2014
- Hang power snatch- 2 on the minute for 10 minutes (pick weight)
Then....
Complete 30/20/10 reps for time of:
- Alternating one arm dumbbell snatches (M:35#/25#)
- Front rack dumbbell lunge step (not walking lunge step)
Run 400m after each set.
Hold the ends of the dumbbell in your hands at the front rack postition for the lunge step.
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"The Matrix" by John Welbourn of CrossFit Football & Power Athlete HQ
Day 30: Off
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