CrossFit One World

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31 HEROES AGAIN!

The participants of the 31 Heroes workout at One World in 2011. 31 Heroes is coming back!!!

31 Heroes 2012 – August 4, 2012 at Crossfit One World.

“31 Heroes”

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

"This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

"This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this workout a CrossFitter's ‘moment of silence’. This is how we can honor those that gave all in the name of freedom."

I'll have more details about sign-ups and what not coming soon.

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WORKOUT   5/26/2012

"Grace"

Perform 30 reps of ground to overhead (M:135#/W:95#). You can power clean or squat clean. You can press, push press, or push jerk.

Rest 10 minutes, then....

Row 5k

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LOOKING GOOD!

We finally finished the last plate rack for the platform area. Nice! Please make sure you put your weights away when you are done lifting. Directions for plate rack and jerk boxes can be found in the free article section of the Performance Menu.

Plate Rack Instructions:

http://www.catalystathletics.com/articles/article.php?articleID=48

Jerk Box Instructions:

http://www.catalystathletics.com/articles/article.php?articleID=52

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WORKOUT   5/25/2012

5 x 5 bench press

Then.....

This workout is 4 rounds. Each round is 3 minutes long with one minute rest between rounds. Odd rounds are 400m run and max pull-ups. Even rounds are 400m row and max kettlebell swings (pick weight)

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And now for Great And No So Great Moments in Black History presented by CrossFit One World.........

The great moment is Chris hitting a 245# power clean/push press and then walking 30 yards with it overhead. Pretty impressive when you consider that six months ago he struggled with a 185# clean and jerk.

The not so great moment happens at the 40 second mark. WOW! 

GBO!

WHEN A SQUAT IS NOT A SQUAT

There is quite an epidemic at One World. It reared up it's ugly head several times throughout the day on Tuesday. Each training session started with a 5 x 4 back squat. The epidemic is the squat that is not a squat. Let me explain......

There are many ways to do a squat. There is a high bar position or a low bar position. Some people prefer to keep their feet shoulder width apart and some prefer a wider stance. There are people that preach pointing the toes slightly outward, and there are those who prefer the toes pointed straight forward. Regardless of all these squat techniques, a squat can only be a squat if you squat below parallel.

This is the squat that is not a squat: Imagine if you took a 1" wide paint brush and painted a red line on the right side of my leg from the top the femur to the where the femur ends at the knee. In the picture above, that red line would not be parallel to the ground. This is known as squatting above parallel. I am missing full range of motion in this picture. So what should I do to fix it? Either squat lower, or, if I can't get lower, squat lighter so I can squat lower. It makes no sense at all to squat "heavy" above parallel if you can't squat light below parallel. 

Most of you are totally capable of squatting below parallel. Here are a few reasons you don't:

1. Some of you just have no awareness of what your ass does for a living. You are so disconnected with your body that you believe you are sqatting lower than you really are. You also try and compensate not squatting lower by bending over more, which also makes you think you are squatting lower. Since you probably don't want to install a back-up camera on your ass, the best thing to do is practice squatting to a box that sets you up at below parallel when your ass touches it. This is the easieast way to get used to squatting below parallel.
2. Some of you simply don't want to do the hard work. I've seen people squatting above parallel in mid-set who then hit a few reps below parallel when I point out that they are above. I almost always hear the same thing: "Wow, that's way harder!" DUH! The simple fix is stop being a pansy and work fucking harder. If squatting was easy it wouldn't be the king of all weightlifting movements.
3. Some of you are trying to squat above your physical capability. In police work we call this an "FBI Clue": If you are not strong enough to get a load back up once you are in a full squat, it is too damn heavy. Lighten the load and do the real work. I can't stand to see guys and girls squatting above parallel and then adding more weight. As the load gets heavier they get even farther away from a good squat. Maybe that shit is impressive at 24 Hour Fitness, but definitely not at One World. (GBO!)

The squat is a beast of an exercise. When I work squats in sets of five, I am sweating and tired. It's hard work. For those of you who are new to the squat (and I define new as squatting for less than 3 months at least), there is nothing wrong in tapering your squat loads back. You are new and just learning how to squat proper. The beautiful thing about squatting regularly when you are new is you see improvement relatively quickly. The really hard work comes when you truly start to squat at the limits of your strength. BAM!!! Everything you do at the gym will get better.

The moral of the story is don't cheat yourself now, and it will pay off in the end. We are adding the strength back to the daily workouts at One World. You are going to be squatting at least once a week. Walk before you run. Get the mechanics down and the strength will come. I promise!

BTW- Here is a picture of a squat below parallel.  On your next squat day, ask your trainer to check your squat depth, and please please please pay attention when we tell you, "LOWER!!!"

I'm excited to see everyone squatting better during their next sqaut session.....

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WORKOUT   5/24/2012

• 5 x 3 overhead sqaut

Then....

Complete the following for time:

• 5 power snatches (you pick the weight)
• 5 overhead squats (same weight as snatch)
• 5 muscle-ups
• 4 power snatches
• 4 overhead sqauts
• 4 muscle-ups
• 3 power snatches
• 3 overhead squats
• 3 muscle ups
• 2 power snatches
• 2 overhead squats
• 2 muscle-ups
• 1 power snatch
• 1 overhead squat
• 1 muscle-up

BTW- Below parallel applies to the overhead squat and the front squat too!!!

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Don't know who this guy is, but 42 reps at 315# below parallel. (He weighs 265#)

IDEAL FOOTWEAR

A game of Name the One Worlder! He brings not one, but two pair of flip flops to the gym. One pair doesn't even match! Then he does Tuesday's workout in the "running" flip flops.......WTF?!?!

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MAKE-UP DAY   5/23/2012

Do a 5 x 5 deadlift....OR....make-up a workout you missed in the last cycle....OR....work on a skill....OR....rest!

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ONE WORLD OUT AND ABOUT....ECUADOR!!!!

Ben and Luke from CrossFit Football have been friends of One World for many years. They recently were in Ecuador running a CrossFit Football Trainer Course. I got this email from Ben:

"Freddy,

This picture was taken at a frozen/iced coconut stand on the side of the road between Guayaquil and Montanita, Ecuador. We were told this particular stand had the best coconuts in the world. Imagine our surprise when we walked in that the guy chopping coconuts was wearing a One World shirt!"

CrossFit Football ROCKS!

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WORKOUT   5/22/2012

• 5 x 4 back squat

Then....

Complete the following for time:

• 400m run
• 7 burpee box jumps (M:24"/W:20")
• 300m run
• 7 burpee box jumps
• 200m run
• 7 burpee box jumps
• 100m run
• 7 burpee box jumps
• 100m run
• 7 burpee box jumps
• 200m run
• 7 burpee box jumps
• 300m run
• 7 burpee box jumps
• 400m run

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Ken Cutrer of CrossFit EST and I continue our weekly battle leading up to the CrossFit Games. Workout #5 was a ten minute "Nate": as many rounds as possible in 10 minutes of 2 muscle-ups/4 handstand push-ups/8 kettlebell swings @ 70#. I barely edged out Ken this week. I got 8 rounds + 4 handstand push-ups. Ken got 8 rounds and 1 muscle-up. Looking back on my video, I would have no repped a few muscle-ups because I missed full extension of the arms at the start of the muscle-up. We'll call this week a wash. Bring on week #6!! 

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REGIONAL UPDATE #2

Photo of the day goes to Coach Angela......... REALLY?!?! A CrossFit Oakland shirt under the One World banner?!?!?! I must explain..... Coach Angela coaches athletes at both One World and CrossFit Oakland. Angela is well loved at both gyms. Way to represent!!

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After four workouts, One World's very own Chyna Cho is still in 4th place, but ready to make a BIG move tomorrow morning in the snatch ladder. It would mean a lot to Chyna if as many One Worlders as possible make it out to the event to cheer her on. The last workout is going to be EPIC!!!

Chyna would like to give a big thank you to her sponsors at ProAnox. Here is a cool picture of Justin and DJ with Chyna:

Why are sponsors cool?  Because they are willing to go the extra mile to support their athletes: Even with a ProAnox man purse, Dj is still cool.

On Sunday, ProAnox is hosting a huge after party at the fairgrounds. Be there!!!!!

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The gym is closed on Sunday, but here is an equipment free workout:

WORKOUT   5/20/2012

• 400m walking lunge steps. Post time and steps to comments.

Do not be shy about wearing some sort of knee pad during this workout. 

REGIONAL UPDATE #1

A view of the start of the women's final heat for workout #2.

What a crazy day! Our very own Chyna Cho is sitting in a comfortable 6th place after two workouts. Right about where we figured she would be after the first day. Two more days of action to go.

Get your ass out to the event. There is a two way tie for first amongst the men and a three way tie for first in the team competition. The next two days are going to be nuts!

The secret for bettter recovery: ice bath inmmediately following the workout and then 20 minutes icing the traps. So happy to see so many of you One Worlders on Friday. Way to represent! Looking forward to seeing the One World Army representing on Saturday and Sunday.

Go Chyna Cho!!!

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There is no 12 pm session on Sunday.

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MAKE-UP DAY   5/19/2012

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

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SNEAK PREVIEW!!!!

Chyna and I swung by the Santa Clara County Fairgrounds to set up the One World base camp. The stadium is awesome this year. Way bigger than last year. This picture doesn't do it justice. We ran into several of the top athletes at the check in. Everyone is super excited. I think this is going to be one of the best CrossFit events ever! You don't want to miss it.

Our base camp will be on the north side of the stadium on the other side of the fence from where all the vendors are located. Starting from the entrance gate to the stadium, just walk to the right. The good news is that it won't be raining this year. I noticed it was pretty windy on Thursday afternoon, and as usual, we get the early marine layer until things warm up. Dress in layers.

Don't forget to bring food, beverages, sunblock and chairs to store at the base camp. Also, if you have another easy-up, bring it! Base camp will be at the same location all weekend.

Bring on the One World Army!

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Please keep in mind that there will be no 6:30 am session on Friday and no 12 pm session on Sunday. Sorry for the inconvenience.

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WORKOUT   5/18/2012

• Find your 1 rep max power clean

Then.... Load your barbell up with 65-75% of your 1 rep max power clean, take it outside, and perform 7 rounds for time of:

• 3 power cleans
• 5/10/15 yard shuttle

Spread out in the parking lot, but try not to block the driveway too much. Enjoy!

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FOR SALE!

We are clearing up some space at the gym by getting rid of equipment that rarely gets used. These three GHD's (TDS brand) are on the chopping block. They are in great shape and perfect for any CrossFit gym or your garage gym! $75 each and you do the pick-up. They run $499 plus shipping on newyorkbarbells.com.

First come, first serve!!

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Big Tony is bringing a BBQ pit to Regionals this weekend. He'll be there late on Saturday, but all day Friday and Sunday. Bring some meat to cook!

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WORKOUT   5/17/2012

• 5x3 shoulder press

Then....

Complete as many rounds as possible in 12 minutes of:

• 200m row
• 15 double unders
• 10 sumo deadlift hi pulls with a kettlebell (M:53#/W:35#)
• 5 handstand push-ups

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