Three of your One World coaches: Stroud, Smita, and Dru.
We have a simple plan at One World. A strength portion of training followed by a conditioning workout. Currently, Chyna has been programming for the gym. We both collaborate on the program and try and be as creative, yet purposeful, practical and prudent as possible. The programming at One World has been successful thus far. You are all getting fitter!
I’ve visited many a gym in my days of CrossFitting. I’ve worked out at affiliates that are based out of a garage at someone’s house. I’ve worked out at “monster” affiliates that have hundreds of members. They are all completely different. My favorite affiliates to train at are the one’s that follow a formula like One World. They have a structured program, BUT they allow each trainer to run their session any way they choose. I’ve visited gyms where each session does the same programmed warm-up and then programmed workout as every other session. Sometimes this works with a fun trainer, but often it ends up feeling like “get in and get out.” I see this a lot at some of the bigger gyms. I guess if you want a gym with hundreds of members, there has to be a sense of order. To me, it’s not very personable.
This is what’s fun about One World. All of our trainers are completely different personalities. If you had eight sessions in a row taught by our eight different One World trainers, each would be different. Even the strength and conditioning portions take on a different feeling with each different trainer’s personality. I think it’s important that each trainer has freedom to run the session they want to run it. Without that opportunity, they never grow as a trainer. This is especially important in CrossFit style training because there are so many different athlete types in one training session. As the trainers get better at One World, they learn how to adapt their group session to the group that is attending.
I’ve attended sessions coached by every trainer at One World. I love the variety. Really what it comes down to is do you One World people love it too? As trainers, we get better with experience, but part of that experience includes feedback from athletes. You should not be afraid to ask your trainer, “Why?” Maybe something in the warm-up or the way something is explained to you doesn’t make sense or doesn’t seem practical. A trainer should be able to explain the reasoning behind everything he/she asks you to do. (Just don’t ask said trainer in a rude or demeaning way!) In the end, the business of any CrossFit gym is about having happy customers who are getting great results. Feel free to give input on helping One World achieve that goal.
Love you One World!!!!
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WORKOUT 4/14/2014
- 12 minutes to work up to a 1 rep max overhead squat
Then....
Complete 5 rounds for time of:
- 200m run
- 6 overhead squats @ 60% of today's 1 rep max
- 6 bar facing burpees
Rest 30 seconds between rounds. Score is total time including rest.
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"The Matrix" by John Welbourn of CrossFit Football & Power Athlete HQ
Day 43: Heavy- 89 total reps
- Back Squat 60%/5, 70%/4, (80%/4)x4
- Snatch 60%/5, 65%/4, 75%/4, (85%/4)x2
- Power Clean 75%/4, (85%4)x2
- Press 60%/5, 70%/5, (85%/5)x3
- Snatch Pull 95%/3, 105%/3
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