CrossFit One World

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TWO IS BETTER THAN ONE

Atsushi was cool enough to give Big Tony a hand with the men's bathroom tile job. It looks really nice! The job went much faster with two sets of hands.... Thanks guys!

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WORKOUT   2/27/2012

Complete as many rounds as possible in 15 minutes of:

• 400m run
• 3 muscle-ups
• 6 overhead squats  (M:115#/W:75#)
• 9 true push-ups

POWER HOUR   2/27/2012

• 5/3/3/1/1/1 overhead squat
• 3 x max true push-ups (rest 2 minutes between efforts)

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Adam Massey sent me this one. I have no idea if this is K-Swiss' actual marketing plan, but this is a funny video.....(PG-13).

THOUGHTS ON WORKOUT 12.1

So, the first workout for the CrossFit Games Open Qualifier is more or less in the bag. Is it just me does it seem that this workout that is structured so that there will be TONS of competitors with the same amount of reps? For example, as of this posting, I am 19 reps away from 1st place, but I am in 41st. I am quite sure that I will drop more by tomorrow since only a few of the top eight guys from last year have even posted their results.

In the end, I figure it all will come out in the wash. This workout favored the little athlete who is well conditioned. Maybe a future workout will favor a bigger, stronger athlete. Who knows, maybe it will make for a tighter race to determine who moves on. I won't start to worry unless next week's workout is max chest to bar pull-ups in seven minutes. Regardless, GAME ON!!!!

Post thoughts to comments.

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I planned on swinging by the gym on Saturday and setting up the camera so I could get videos of you who did the workout at 11 am. Unfortunately, I got stuck on a tedious call at work and didn't get to swing by the gym until everyone was done. Boo! If anyone has video of anyone working out, hit me up and I will give you the password to our Vimeo account so you can post the videos up.

I got this video on Friday. My apologies that the camera didn't start recording until everyone had completed one rep. From right to left you have Anna (77 reps), Chyna (112 reps), Bianca (92 reps), and Chris (89 reps).

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WORKOUT   2/26/2012

Sunday is Cheryl's Choice!!!

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POLICE YOUR SHIT!!!

At the end of the night, this is what the area around the weightlifting platforms should look like. Unfortunatley, lately I've been coming into the gym in the morning and this is NOT what the area looks like. Bars have been left on the platforms loaded with bumpers. Bumpers and bars have been left scattered around the area. Gear that has no business being in the platform area has been left on the platforms. WHAT THE FUCK?!?!?!

I don't want to be a dick, but please, PUT YOUR SHIT AWAY WHEN YOU ARE DONE USING IT. We run a very loose ship at One World, but just because you pay a gym membership does not mean that you pay us to put your gear away when you are done using it. Respect our house because it is your house too.

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MAKE-UP DAY   2/25/2012

Make-up a workout you missed in the last cycle....OR....do the CrossFit Games Open Workout 12.1....OR....work on a skill....OR....rest!

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THE OPEN WORKOUT 12.1- WTF?!?!

The CrossFit Games Open Qualifier kicked off with the announcement of the first workout at 5pm on Wednesday. The first workout is......hold your breath......it's a little crazy...... Burpees!!! Seriously.... As many burpees with a 6" jump as possible in 7 minutes. 

Many of you may be wondering why the powers that be selcted this workout as the first workout. I am not saying that I can read their minds, but I have a pretty good idea as to why this is the selected workout. It's burpees. It's safe to say that damn near everyone who does CrossFit can do a burpee. The goal for the organizers is to get as many people as possible to sign up for the CrossFit Games. The more people, the better it sounds when you advertise that the winner of the Games came from a starting pool of 60,000+ participants. 

Last year, they announced the first workout and something like 5000 people signed up before the end of the cut off that week. I am pretty sure that at 5pm on Wednesday night, thousands of people logged on to the Games site and thought to themselves, "Burpees? Hell, I can do burpees!" I'm curious to know how many more participants will sign up before the end of this week.

What were your thoughts when you first saw the workout? Post to comments.

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My goal is to film as many of you One Worlders as possible doing the Open workouts, and then posting them up on the blog. Today six of us did the workouts at 12pm'ish. Tomorrow Chyna will be doing the workout at 12 pm, and I will swing by the gym on Saturday and get you peeps who are doing the workout at 11am. 

The workout really is more like a hard warm-up. Everyone who did it felt pretty much recovered soon thereafter. (Except for the nagging "Fran" cough.) Doing this one mulitple times would not be an issue for a conditioned athlete, and would not screw up an athletes training.

First video: The husband and wife dynamic duo, Lil' Joe and Jessilyn. Lil' Joe shot out the gate with 27 burpees in the first minute. The fast start strategy caught up to him real quick. Lil' joe finished with 96 reps and Jess finished with 83 reps. Both are planning on hitting the workout again before the Sunday deadline.

Second video: Maria (48yo) and I (46yo) representing the old folks crowd. Maria rocked it with a score of 108 reps. It was awesome working out right next to her. She was ahead of me for most of the workout and really kept me working hard. In the end I finished with 111 reps. Neither one of us plan on doing the workout again.

Third video: Chris Stroud and Alex were up last. Both have been trainiing extremely hard this year for a shot at making it to Regionals. Chris finished with 121 burpees (He missed touching the bar on his second to last rep so it didn't count.) Alex tried to do the workout on only a few hours of sleep, and realized mid-workout that he would be better served attempting this workout on another day. (Sorry for the poor cropping job. I cut out Chris' bar on accident.)

Nice job to everyone so far! More videos to come.

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WORKOUT   2/24/2012

Complete 5 rounds for time of:

• 15 box jumps (M:24"/w:20")
• 10 burpees
• 15 pull-ups
• 400m run

POWER HOUR 2/24/2012

• Find your max height box jump

Then....

• Perform 3 box jumps (80% of max) on the minute for 10 minutes

Then....

• 3 x 400m sprint. Rest 3 minutes between efforts.

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THE SPOILS OF WAR

You do a workout. The workout wins. The gym claims your clothes that you leave behind.

Missing that favorite workout shirt or that swetshirt that you just can't live without? Maybe your Chuck's are MIA or that favorite pair of smelly socks is actually not lost in the dryer...... Check the Lost and Found thingy in the Jitsu room. Your stuff might be there. I am dumping all this stuff off at Goodwill on Thursday night.

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There was confusion on my post last night about the Open workouts. On Saturday, there is a regular CrossFit session at 9 am. Any One Worlder wanting to do the Open workout in a group setting needs to show up on Saturday at 11 am.

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WORKOUT   2/23/2011

• Bench Press  5x5

Then....

• 2 x 1000m row for time. (Rest 3 minutes between efforts)

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SO FAR, IT'S A HIT!

There was a nice turn out for the new 12 pm Sunday session. We will keep the session at 12 pm for the time being. Come on out....It was a great time!

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The first workout for the 2012 CrossFit Games Open Qualifier will be announced Wednesday night. I have already opted the gym in so we can validate our scores. We will not be doing an open invite this year. Anyone from One World wanting to get your score validated needs to hit up one of the trainers during the week, or you can come to the group session on Saturdays at 11 am. Please make sure to log onto the CrossFit Games website and watch the video demos of the workouts so you have no questions as to how the workouts are to be performed. I will be doing my workouts on Thursday's at around 12 pm if anyone wants to join me. I'll also be filming all my workouts and posting them on Vimeo. I challenge all of you to film your workouts too. Let's show everyone how legit we are at One World =)

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WORKOUT & POWER HOUR  2/22/2012

Complete 6 rounds for time with 1 minute rest between rounds:

• 5 power cleans (M:135#/W:95#)
• 10 wallballs (M:20#/W:14#)
• 20 double unders

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BARS BARS BARS

Anna has a hold of the 35# women's training bar. It KILLS ME that some of you have been training at One World for quite some time now and you still don't know which bar is which!!!

So here goes Barbell 101.....

The tallest bar is the 45# training bar. It's usually considered "the men's bar," but several of the women at One World like to use the 45# bar rather than the 35#. Nothing wrong with that!

The next size smaller is the 35# training bar, most commonly referred to as "the women's bar." The women's bar has a thinner shaft due to the fact that in general, women have smaller hands. The 35# bars ARE NOT 33#. A 33# bar is a 15 kilo bar. The 15 kilo bars are at the platforms. All the women's bars in the rack are 35#. I weighed them all. So those of you who have been adding 2# to the bars thinking they are 33# can proudly say that you have been doing extra work. BTW- Women can use 45# bars, but just for my own entertainment, I will heckle you if you are a man using a 35# bar.....haha. 

The next size smaller bar on the rack is a 15# bar. Interestingly enough, the smallest bar is not the lightest and weighs in at 22#. If you are going to lift a bar off the floor and then dump it, ideally I would rather you use the 22# bar rather than the 15# bar. The 15# bars are aluminum and it is possible it can bend.

If you need a hands on tutorial of all the bars, hit up your trainer during your training session.

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Big Tony is going to start working on the men's bathroom on Tuesday. The shower will be out of order until he finishes.

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MAKE-UP DAY   2/21/2012

Make-up a workout you missed in the last cycle....OR....work on a skill....OR....rest!

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PAINT IS NEXT!!!!

The women's bathroom tile job is finished! It looks AMAZING!!! Be sure you tell Tony what a great job he did. (He is also taking on side jobs if anyone is interested.) 

I'm going to paint the bathroom. I know, probably would have been smarter to paint it prior to putting in the tile, but I ain't all that smart.....

Suggestions for paint colors???

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Monday CrossFit sessions are cancelled, but the gym will be open from 10:30 am to 1:00 pm and then it will be open all night normal hours. All Krav and BJJ sessions are at their normal times. 

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WORKOUT & POWER HOUR  2/20/2012

"The CrossFit Total"

Find your 1 rep max for each of the following lifts in this order:

• Squat
• Press
• Deadlift

Warm up for each lift as needed. Post three attempts for each lift.

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FAST FOOD

My never ending quest to find good eats in a fast world.....  BBQ Duck from the Marina Grocery deli in Union City. Marina Grocery is one of 3 Asian supermarkets in Union City. Marina Grocery is a few blocks from One World on the northwest corner of the intersection of Alvarado-Niles and Decoto. If you are willing to brave the packed parking lot (drivers in this lot are notoriously horrible), this bbq duck is totally worth it. It's only $8.99 for half a duck. It's my "go to" midday snack when I'm on duty. If anything, a trip to Marina Grocery is a unique experience. They have food there that I am quite positive has been featured on Bizarre Foods (Travel Channel). I'm a brave guy, but there are some things in that grocery store that I will not even touch!

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Sunday session is at 12 pm!

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WORKOUT   2/19/2012

Coach Cheryl's Choice. Enjoy!!!

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More unrelated to fitness stuff..... Check out these cello players in this scene from Glee. Fucking badass!!! (Nothing wrong with watching Glee. The show is stupid but the music is always great. So haters, GFY! haha)

LAZY POSTING.......

 

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IMPORTANT SCHEDULE CHANGE INFORMATION

Cheryl informed me that several people have approached her and told her they would like to attend training on Sunday, but they would prefer to train a little later in the day. I guess some of you attend this thing called "church" on Sunday mornings..... =)  Beginning this Sunday (2/19) the Sunday session is changed from 10 am to 12 pm. We'll roll with this for awhile and see how it goes.

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HOLIDAY SCHEDULE:

Monday is President's Day. All Crossfit sessions are cancelled, but their is open gym sessions from 10:30 am to 1 pm and 5:30 pm to 9 pm.

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WORKOUT   2/18/2012

• Find 3 rep max push press

Then.....

Complete as many rounds as possible in 10 minutes of:

• 3 push press @ 70% of your 3 rep max
• 6 front squats (same weight)
• 9 sumo deadlift hi-pulls with a kettlebell (pick weight)

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SOMEONE PLEASE EXPLAIN.......

Almond milk. Almonds have boobs????

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IMPORTANT SCHEDULE CHANGE INFORMATION

Cheryl informed me that several people have approached her and told her they would like to attend training on Sunday, but they would prefer to train a little later in the day. I guess some of you attend this thing called "church" on Sunday mornings..... =)  Beginning this Sunday (2/19) the Sunday session is changed from 10 am to 12 pm. We'll roll with this for awhile and see how it goes.

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MAKE-UP DAY   2/17/2012

Make-up a workout you missed in the last cycle....OR....do the Power Hour....OR....work on a skill....OR....rest!

POWER HOUR   2/17/2012

Six rounds of:

• 40 yard prowler push (20 out/20 back) (you pick weight)
• 10 pull-ups
• 10 air squats

Go as fast as possible each round. Rest 3 minutes between rounds.

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