Crossfit One World

PUKIE'S NEW BOYFRIEND

I have finally realized that Pukie is a slut who will make out with anyone. Pukie's newest boy toy, J.D. Stewart.

The Daily Article Link....click here: What to eat and what not to eat at some of your most well known chain restaurants.

The 2008 One World WOD Challenge is over! It was so friggin' hot! You people that competed while we were amongst a heatwave are truly amazing! I invite all of you to post your results or highlights of the event to comments.

So here is the story: Austin and Khalipa from Crossfit Unlimited tied for first place amongst the men. Tracey from Rebel Fitness in Guelph (Canada) and Stefanie from One World tied for first amongst the women. The men and women will each split the purse and receive $75 each. But now, the dilemma. Who gets their name on the cup? That's right, we are ordering a trophy and only one man's name and one woman's name can go on the cup! So..... we have a sudden death workout planned (This was an awesome idea by One WOrld's very own Chong Tseng):

Each participant will perform the workout solo, so the other contestant doesn't know what score they get. The workout will be video taped for all to see. The workout is as follows:

• Perform "The Bear Complex" to failure. Men will use 115#, women will use 75#. You may only "tap and go" on the ground. Each sequence must be completed within 45 seconds. A sequence of The Bear Complex is as follows- Power clean to a front squat to overhead to a back squat to overhead. You may rest the bar anywhere but on the ground.

Hopefully, I will get all the videos and the final results next week.

One World is closed Saturday and Sunday for the Crossfit Level I Trainer Certification. Thanks to everyone for the help in cleaning up for the event on Friday night.

I am posting for two days:

REST DAY   5/17/2008

Just rest. You all deserve it! A great job by everyone over the last three days of competition!

WOD   5/18/2008

A little something different:

Gather up those whom you care about. Take BART to the Embarcadero station in San Francisco. Walk from the Embarcadero station to Fisherman's Wharf. It's a long walk, but definitely worth it. Spend a beautiful California day in The City. You may take a bus or taxi back to the BART station!

BETTER THAN NASCAR!

There were some great times posted by everyone during the 5k run portion of the 2008 Crossfit One World WOD Challenge. A ton of new PR's! Several people who actually completed the 5k for the first time! What a great day, even though it was the hottest day of the year so far. The best race for 5k occurred during the 6:30 AM session. Tracey from Canada (left) and Stefanie from One World (right) duked it out during their 5k run. The lead changed hands three times. Stefanie was able to dig a little deeper and pulled out the victory. Tracey is visiting the states for the Crossfit Trainer Certification this weekend. Great to have her. She is running a very close second to Stefanie going into the last event. GO USA!!! (Sorry Tracey!)

The last event of the 2008 Crossfit One World WOD Challenge:

WOD   5/16/2008

"Grace"

Complete 30 clean and jerks (M:135#/W:95#) for time.

Grace looks like this when you are good.

BAD BRITNY!

Newest Crossfit One World Go-Getter, Britny, decided to write a warm-up and workout on the dry erase board. Cool stuff....but she wrote it on the board in permanent marker! What a rookie move!

No worries! I turned it into a workout. Scribble over permanent marker with dry erase marker and it all wipes away. Erase the board for time!

Wow! Awesome day #1 of the 2008 Crossfit One World WOD Challenge. There were several surprises! Jason Khalipa from Crossfit Unlimited had the top Helen time with a 7:35. That is friggin' fast! Our own Stefanie O'Brien is the top female with a 12:18 effort.

Think you're out of it? Think again! The 5k is going to be the deal breaker. The temperature is suppose to hit the 100 mark. Some folks who run well may not perform as well as they are accustomed to doing. You can ask the folks who competed in the afternoon "Helen" sessions how the heat jacked up their workouts.

It's all about will power with the 5k. Do you have what it takes???

The Daily Article Link....click here: A very good article about working out in the heat. Read it!

Event #2 of the 2008 Crossfit One World WOD Challenge:

WOD   5/15/2008

Run 5k for time

Do a search on the internet for POSE running technique. Crossfit has fully embraced the POSE method as the most efficient way to run. There is a Crossfit POSE Running Certification. Everyone who has taken it swears by the POSE method. There are a ton of great videos about the POSE method on youtube. This is not one of them:

GIRLS GONE BAD

The saucy ladies of 4pm came in on a rest day and all did "Fight Gone Bad." From left to right: Britny, Tia, Mary, Sandra, Nina, Maria, and Silvia (aka Ass Crack). Ass Crack???? I leave it to you all to ask her about that story. Another chapter in "As The One World Turns."

The Daily Article Link will return tomorrow!

LET THE GAMES BEGIN!

The first event of the 2008 Crossfit One World WOD Challenge! There is a $150 cash prize for the top female and the top male competitors. Non-members must pay a $25 entry fee. You must complete the workout during a scheduled training session. You may not attempt the same workout twice. Your first effort is the only one that counts. For you folks that are in contention for the top spot, your trainer reserves the right to make you repeat a rep if it is bullshit. 30 points awarded to the top competitor in each event. second place is 29, third is 28, and so on. Top score after the three events wins the prize.

I can't wait to see the progress some of you have made since we ran the mock version of this challenge.

WOD   5/14/2008 (Compare to WOD 1/31/2008)

"Helen"

Complete three rounds for time of:

• Run 400m
• 21 kettlebell swings  (M:53#/W:35#)
• 12 pull-ups

Check out OPT doing a 6:59 "Helen." This is one of my favorite Crossfit videos. Every time I see this video I want to work out. OPT is the man.

TOMMY WANTS HIS MOMMY

Welcome newest One Worlder, Tommy. Big Tommy completed his three private intro sessions and got a little taste of the Koolaid. Tommy jumped right into group training sessions. His first official WOD??? That's right, Fight Gone Bad as rx'd. Awesome job, Tommy, and welcome to the family!

The Daily Article Link.... click here: Damn it, I forgot what this article is about.

REST DAY~~~SKILLS DAY   5/13/2008

Make-up a workout you missed....or......rest......or....

Work on your kipping pull-up, your muscle-up, or your handstand.   



Great video from www.crossfit.com. Crossfit women are both inspiring and beautiful. Our own gorgeous and athletic Jolie Gentry got a few pics in here too!

HOW TO GET YOURSELF KICKED OUT OF A CROSSFIT GYM

Are you kidding me?!?!?!?

The Daily Article Link....click here: A squeky hip might be a cool party trick.

Don't forget: This Wednesday, Thursday, and Friday is the One World WOD Challenge. Three WOD's in three days. Top prize is $150 for both men and women. The schedule is: Wednesday- "Helen", Thursday- 5k run, and Friday- "Grace." Each WOD must be completed during a regularly scheduled class.

WOD   5/12/2008

Complete 5 one minute rounds of squat jump with a 45# barbell (this is the rx'd weight for both men and women, racked on shoulders behind the neck). Rest 2 minutes between efforts. Your score is the total amount of squats performed throughout the entire five rounds. Your squat should be below parallel and your jump should be a few inches

The barbell jump squat looks a little like this video, but I want you to squat deeper and just barely jump off the ground