CrossFit One World

EXTENSION & DEPTH

Louie puts on a demonstration of full extension during the clean for all who will watch. Notice the open hip, straight arms and the big shrug. He got under this one easy... 240#.


Does anyone think the crease of his hip is not below the knee on his catch?

I will let Louie show you in person his "ball slap" technique to get from the bottom of the catch to standing. You got to see it to believe it....

***************

No scheduled classes Saturday or Sunday at One World. Some of the trainers will be in and out.

Enjoy a great Independence Day!

***************

I like what posted on www.crossfit.com for Saturday. I think it fits into our current programming perfectly!

WOD   7/4/2009

"Badger"

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq in 12/2007. Rest in Peace.

Complete three rounds for time of:

• 30 Squat cleans (M:95#/W:65#)
• 30 pull-ups
• Run 800m

Programmed by freddy c.

Coach's Corner: Simply a gut check of a workout. Break it up into manageable numbers. Pick a set amount of time you rest and stick to it. What's 30 to 40 minutes of your life in the grand scheme of things?

***************

Kids today are screwed. They don't have Schoolhouse Rock to educate them on Saturday mornings.... Once I started watching the first clip, I was watching Schoolhouse Rock clips for an hour. Schoolhouse Rock rocks! (I am so old...)

A CHALLENGE TO THE WOMEN OF CROSSFIT ONE WORLD

Original "Nasty Girl", Eva T., of Crossfit Santa Cruz Central finishing off a muscle-up.

The muscle-up is a funny thing. Everyone wants to get it, but no one really spends a lot of time working on it. Some people (actually, a lot of people) just need to get their technique down. (False grip, false grip, false grip!) Some people simply just are not strong enough yet. A muscle-up is, after all, the biggest pull-up and the deepest dip you will ever do. (Work chest to bar pull-ups and ring dips.) But what really strikes me as funny is the fact that as a gymnastics movement, the muscle-up is considered a basic movement and does not even rate on a judges scorecard. Damn, gymnasts are badass!!!

So where do the ladies fit into this? Crossfit One World has been an affiliate for three years now. In three years, only Jolie Gentry has hit 30 muscle-ups for time. Don't think Jolie was always superhuman like she is now. When she walked into One World she couldn't even get close to doing a muscle-up. She worked super hard at it. I remember when she got her first one. Then it seemed like no time at all before she could do 30. She currently is the one and only girl on the Wall of Fame for 30 muscle-ups with a time of 8:23.

I am throwing a challenge out to all you female Crossfit One World members. Be the first girl to get thirty muscle ups for time, and One World will reward you with a $500 cash prize.

The rules for the Women of Crossfit One World 30 Muscle-up Challenge:

1) The muscle up must start from a dead hang with no part of the body touching the floor. 

2) The muscle-up must finish with the arms almost completely locked out above the rings. I would except Eva T.'s finish in the photo above.

3) You must complete the muscle-ups in 13 minutes. Why 13 minutes? Because it's more than 12 and less than 14. Haha! Seriously, that's almost 5 minutes longer than Jolie's effort. My guess is that she is even faster now. (Jolie...pipe in please!)

4) You must be a REGULAR member or a Crossfit One World trainer to qualify for the prize money.

5) The 30 muscle-up attempt must be witnessed by me (freddy c.) and I will judge every repetition.

Anyone up for the challenge? There is no deadline. The first girl to get it, gets the dough! Hopefully sooner rather than later.

***************

I bet you thought muscle-ups were going to be in the workout huh?

WOD   7/3/2009

Overhead Squat   5/5/5/5/5

Programmed by freddy c.

Coach's Corner: I can't stress how important it is to really throw yourself at a weightlifting day. Your first set should be a load that elicits this immediate thought when you finish it: "Holy fuck.....I don't want to do another set!" Also, this is a FIVE by FIVE workout. That means you should be hitting five reps every set. If you go so heavy your last few sets that you only get 3 or 2 or 1 rep, you have gone too far. (Missing the fifth rep is acceptable in my opinion as long as you started it and made an effort to finish it) If you miss the fifth rep in the fourth set, go a little less in the last set. If you miss early, don't count the set and do it again a little lighter.

***************

Can't talk about overhead squats without posting Nicole Carroll doing 15 reps at bodyweight. Three attempts over the course of 9 days. Notice the three different shoe styles. She finally hits it on her last attempt wearing weightlifting shoes.

THE FIGHT

Meet Alexandria, one of One World's newest athletes. Alex just finished her freshman year at San Jose State where she plays on the softball team.

Sorry Alex, probably not the way you first wanted to see yourself on the site, but I posted this picture because something amazing happened during this lift. Alex's technique was by no means perfect (her elbows are up, but she definitely needed to get her knees tracking over her feet). In fact, Alex actually missed this attempt at her personal record. So what was amazing? The time that it took you to read this far is equal to the time Alex attempted to fight out of this front squat position. That is pure competitive nature and it is a wonder to see in person. She gave all that she could and she bailed on the lift when she could give no more. The first words out of her mouth were, "I'll get that next time."

It takes a lot out of you both physically and mentally to fight hard for anything in life, but it is worth it. Why?  Because every now and then you are rewarded with success. 

***************

Eight days until the Crossfit Games. Make sure you register as a spectator and for parking. Visit games2009.crossfit.com to register. Come out on 8/10 (Friday) and cheer on the Crossfit One World Affiliate Team as they try to be one of 5 out of 99 that compete on Sunday. Also, we'll have a booth set up to sell One World t-shirts and an RV to hangout at with Crossfit Unlimited and Crossfit Santa Clara.

***************

Don't forget.... no scheduled workout sessions on 7/4 and 7/5..... I will be in the gym working out sometime during the day on both days. Check the comments for the times the trainers will be at the gym. 

***************

REST DAY~~~~SKILLS DAY   7/2/2009

Rest....OR....make up a workout you missed....OR....

Get a muscle-up!

***************

GOTTA HAVE MY TUNES.....

MUSIC (Part I)

Whether you are at One World doing a group session or training solo, there is usually someone there giving you support and coaching tips while you are in the middle of your workout. On numerous occasions during my personal workout time, I have thought: a) no one is watching me, and b) my technique and/or range of motion were good. It’s always very humbling to be in the middle of a squat rep and hear someone out of nowhere chirp in that you aren’t going low enough or you aren’t opening the hip all the way up.

Many people like to workout to music. Unfortunately, it sometimes gets so noisy at One World that we can’t crank up the stereo. Sometimes, people put on headphones during their workouts. Here’s the story.....as a coach, it’s very frustrating for me to coach you if you can’t hear what I am saying. If you are working out with a group or solo, and you don’t care what I or anyone else is saying, realize that you might be missing out on some new coaching cue that could make you much better at a movement or even a workout.

Now don’t get me wrong...I workout in headphones all the time. I usually workout alone or away from a group session. For the most part, there is no one around, but if there are folks around, I usually turn the headphones down so I can hear anything anyone might say to me. Quite frankly, to be in a room full of people or even just a few folks and turn your headphones up so loud that you can’t hear anyone is just rude!

If the workout has a lot of running in it, I love to wear my iPod, but in all honesty, I only hear the music when I am running or when my hands are on my knees as I gasp for air between reps (even then I only catch bits and pieces). My favorite song has yet to make me run faster, but I really wish it would! When I am working hard, and I am in the middle of a thruster, a pull-up, a push-up....whatever, I have no idea what is blaring in my headphones....nor do a I care. If you can hear the music when you are performing any movement at high intensity, you aren’t working hard enough.

 A good song can totally fire you up to workout, but I guarantee that your Fran time (or any other workout) improves based on your physical preparedness. It does not improve because you have your favorite song on.

So what am I getting at??? Get inspired, but don’t be rude!

Agree/Disagree? Post to comments.

***************

MUSIC (Part II)

What music motivates you? Got a favorite band(s), song(s), or a set of lyrics from a song(s) that gets you fired up?

My favorite "fire me up songs" right now are:
"Wars" by Hurt
"Broken Again" by Another Animal
"Renegade" by (Hed) P.E.
"The Bleeding" by Five Finger Death Punch

How can you not get fired up after listening to a band called Five Finger Death Punch?!?!

Post your favs to comments.

***************

One World closed July 4th and 5th. If any of you trainers plan on being at the gym during the weekend and don't mind training with others, post to comments.

***************

WOD   7/1/2009

Run 400m four times. Rest exactly two minutes between efforts.

Programmed by freddy c.

Coach's Corner: I hate this workout! The third attempt is just so damn brutal! The fourth isn't so bad because you know it is the last one! I am by no means an expert runner, but here is my strategy when I attempt this workout. I try to take long steady strides to start without going full tilt boogie, I step it up at the 200m and 300m marks. If you have a watch with a stopwatch function, make sure you wear it.

*************** 

PURPLE PUKE?

I didn't take this picture, but it was on my camera. I don't remember this guy's name (sorry bro). He was a participant at the Crossfit Level I Trainer Certification at Aromas a few weeks ago. I didn't realize his puke was purple until I was scanning through the pictures tonight. What the hell did this guy eat?

I know for a fact that this photo was taken after we ran the participants through Fran (21/15/9 thrusters/pull-ups). Puking.... its always fun to laugh at it when it happens to someone else.

In the three years I've been a Crossfit trainer, I have seen many a miserable individual drop a gut load at the dumpster and various other locations around One World (mostly outside). Some people throw up after a strenuous workout. Some people have tossed their cookies before the warm-up is over. Some people never blow chunks. A lot of One Worlders have yakked from not even working out...Crossfit Century anyone?

It was two years before I up-chucked from a Crossfit workout. The workout? Fran....it figures. I've since gotten sick three other times: Fran (again), Nasty Girls, and Barbara.  It's like the fighter who gets knocked out for the first time and now he is prone to seeing angels floating around his head as he stares up at the lights while lying on his back (Remember Chuck Liddell?). I guess my puke padlock was picked. Notice that the workouts that caused me to hurl are all relatively short (Barbara is a short workout done five times with three minute rests in between efforts). I was able to throw myself at them with everything I had in the tank. Sure there is a scientific explanation for it, but simply stated, I got nauseous from the effort. When your new, you get the same effect much easier.

The goal of any given Crossfit workout is not to make you chuck your groceries. It's not to leave you lying on the floor tossing and turning in a pool of your own sweat. The goal of any Crossfit workout is to give you the best formatted workout possible to train with high intensity across broad time spans and modalities. The post workout results are just possible side effects.

Regardless.... It's still funny as fuck when some pukes.

***************

Crossfit One World is hosting the Crossfit Running and Endurance Certification on August 22-23, 2009. I would love to see some of you sign up for this certification. Everyone I know who has taken this two day certification has told me their running improved noticebly. The ones who hate running (that's most of us right?), say they still hate it, but it helped improve their times long, medium, and short. The cost is $595. Military/LE/Fire are $495. They promise you might get a better Helen time....I'd pay $595 for that. Start recycling those bottles and cans so you can get yourself to this event!

Here is the description of the event from the reg link:

This Specialty Certification will be presented by Carl Borg.

What's your CrossFit "Helen" time? It could be better in a weekend by improving your running efficiency. Maybe you want to improve your 5k, 1 mile, or 400m times? Or your marathon?

Do you hurt when you run? Do you suffer from shin splints, knee or hip pain? Improving your running efficiency may be the key to running both pain free and faster.

You will run less than 2.5 total miles over the weekend and spend two full days with Coach Carl Borg learning the fundamentals of run technique. Learn how to utilize CrossFit and minimize oxidative overload to improve the performances of both your short distance and endurance athletes.

Carl Borg is an expert in strength and conditioning for endurance athletes. He has extensive experience in programming and in turning the mediocre performer into a great athlete. Carl  played a pivotal role in developing the CrossFit Endurance program. In the past, Carl was a competitive expert class cross country mountain bike racer along with a short course triathlete. Today  he competes in ultramarathons. He incorporated both CrossFit and CrossFit Endurance into all of his training which allowed him to complete the Angeles Crest 100 mile endurance run on an average of six total training hours per week prior to the race.

Check out www.crossfitendurance.com

***************

Brutal workout on 6/29.... Let's tone it down a bit.

WOD   6/30/2009

Complete seven rounds for time of:

• 10 sumo deadlift high pulls
• 10 ring dips

Sub bar dips for ring dips if needed. This is one of those workouts I was talking about earlier in the post. You can throw yourself at this one full tilt boogie!

This workout can be performed in less than seven minutes as proven in this video of OPT kicking my ass at the old Crossfit Santa Cruz location
(WINDOWS video)
(MAC video)
You see, I promised you something short and sweet...

***************

CLOSE YOUR EYES AND COVER YOUR BALLS...

I don't care how much protection the dog bite suit offers. I've been in it before . I still get scared.

The South San Francisco PD (my old department) K9 Unit is throwing a fundraiser at the Punchline Comedy Club in San Francisco on Monday night, July 27th. Both Marty Mahon and Chris Devan (One World members) have tickets available. Click here to see the Facebook event link with more info. Buy your tickets. I am going for sure!

By the way- That's Chris' dog Olympia in the picture. What a great picture!

***************

Candice sent me this article from the New York times. Check it out:

"Can You Get Fit In Six Minutes a Week"

Post your thoughts to comments

***************

WOD   6/29/2009

A variation of a workout from Crossfit Football

Set the one minute buzzer. You will work for twenty minutes. At the top of each minute, you will perform five burpees (six inch jump) and then as many thrusters as you can get done before the minute expires. Post number of thrusters and weight used to comments. Heavy hitters should try M:135#/W:95#. Rx'd weights will be M:95#/W:65#. Scale weight according to your ability.

Programmed by freddy c.

Coach's Corner: Two things that will make you workout easier. I don' give a rat's ass if you clap your hands over your head during your burpees. Just put your hands over your head and jump at least 6". If you jump out of the push-up and into a wide stance squat, you will be able to jump more efficiently. Keep the thruster load as close to the frontal plane as possible. As you fatigue, keep everything as tight as possible as you drive out of the thruster. A thruster is so much easier to do if you maintain the integrity of the movement.

***************

Here's a favorite video of mine. It's perfect for today since it is heavy thrusters with burpees. BRUTAL!

Thruster/Burpee WOD USA vs. AUS from crossfitoneworld on Vimeo.

ONE WORLD SELF DEFENSE & FITNESS

What a great day! It was so awesome that the Krav, BJJ and Crossfit folks all got to hang out together. Plan on the Member Appreciation BBQ to be an annual event! The owners of One World would just like to thank all of you members for making our box a great place to hang out. One World rocks!

***************

There will absolutely be a free Sunday workout session tomorrow. I'm really looking forward to it since we didn't have one last weekend. Bring your friends and family. We promise you a great workout and a good time.

***************

REST DAY~~~~SKILLS DAY   6/28/2009

Rest....OR....Make up a workout you missed....OR....

Come to the Sunday session and see what kind of madness we have planned for you!

***************

I think the women of One World rock. You all put forth such amazing efforts day in and day out. www.crossfit.com posted this video awhile back. Strong women are beautiful. I hope both women and men find the video inspirational. Post your thoughts to comments.

Crossfit Glory Box Video from Ben Weger on Vimeo.

THE TRUE CROSSFIT FIREBREATHER

Tony Tassano spitting fire after his workout. This was one insane display of Crossfit One World shenanigans..... I was over 30' away and could feel the heat.

***************

The Member Appreciation BBQ is all set to go. Our picnic area is reserved near the main playground in the middle of the park (south side near the water park). We will be setting up at 10 am. I want to do a group workout at 11:30, then we will fire up the BBQ and cook and play all day long! We are supplying hamburgers, hot dogs, potato salad, fruit, cookies, water, soda, and beer. If you have something else you want to eat or share, feel free to bring it! Don't forget that the water park is open now too!

***************

There will still be a Saturday morning session at the gym and the free Sunday session.

***************

WOD   6/27/2009

"Michael"

Complete three rounds for time of:

• Run 800m
• 50 GHD back extensions
• 50 GHD sit-ups

Programmed by freddy c.

Coach's Corner: If you are new to Crossfit, or don't have a GHD, try 50 supermans and 50 Abmat sit-ups.

***************

Learn and play new sports...

SQUATS ROCK!

Lisette rocking her "FIT AS F**K" t-shirt AND performing a great squat. Pay close attention boys and girls...that is proper depth. The weighted back squat has an amazing ability to increase your overall strength and muscular size across the whole body.

Lisette is participating in the 20 rep squat program. Many of you are giving it a whirl. Based on a little web surfing, it looks like the 20 rep squat program started back in the 60's. This is when men were men.... Back in the day before there were GNC stores, online supplement stores, and out of control steroid usage. Back then, real men packed on muscle by doing the 20 rep squat program.

Here is how it works. Your goal is to perform 20 back squat reps twice a week for eight weeks. That is 16 sessions. The time frame of twice a week is essential to properly recovering between efforts.

First, you must determine your best five rep squat effort. The starting weight is 80# less than your best five rep effort. On your first attempt, you perform 20 squat reps straight without racking the weight. You add 5# every session. After eight weeks, you are squatting your previous best five rep effort for twenty reps. 

The goal of this challenge is to increase strength and size over an eight week period. You MUST lift twice within seven days. You MUST allow a few days of recovery between efforts. If you do not follow this protocol, you are not performing the intended program. Please erase your name from the board if you need to start over. I perform my attempts every Tuesday and Saturday regardless of what workout I do that day.

At some point, you may not get all 20 reps. That's okay! Complete the eight week program. Attempt the weight you failed until you get it. This program rocks. I am at week #5 and my squatting strength has increased big time. I am also weighing in 5# heavier every morning than I normally weigh in.

Good luck!

***************

WOD   6/26/2009

This was one of the workouts from the 2007 Crossfit Games. This past weekend, I watched Jason Khalipa complete it in under 13 minutes.

Complete the following for time:

Row 1000m, then complete five rounds of 25 pull-ups and 7 push jerks (M:135#/W:95#)

Programmed by freddy c.

***************

GPP

General Physical Preparedness.

You can Crossfit for many reasons. Maybe you just want to exercise and get healthier. Maybe you want to lose weight. Maybe you like working out with cool like minded people. Maybe you are competitive by nature and you need to have a challenge on a regular basis. Maybe your job depends on you being prepared for the unknown......

I once read an article about Crossfit where the author was mocking us by saying Crossfit athletes were preparing for some superhuman feat that they might not ever have to face. Sure, I might live my entire life and never need to perform a heroic act....or, I might have to perform several in one day. Who knows? We know not what life has in store for us tomorrow. A mom or dad might have to save their family from a house fire. A teacher might have to protect his/her students from some heinous act of school violence. A firefighter or police officer may go to work tomorrow and not return home to their loved ones.

General physical preparedness is no guarantee for success. Crossfitters are not superheroes. That being said, I wholeheartedly believe that Crossfit athletes are better prepared both physically and mentally for whatever life may throw at them. When you train hard across broad time and modal domains, you are better suited to handle life's simple demands to the extraordinairy feats.

***************

WOD   6/25/2009

"Finish What You Started"

Complete the following for time:

• Run 400m
• 30 squats
• Run 400m
• 30 lunge steps
• Run 400m
• 30 overhead squats (with dowel)
• Run 400m
• 30 lunge steps
• Run 400m
• 30 squats
• Run 400m

*****************       

SOMETHING DIFFERENT

Louie "The Ninja" performs a rope climbing technique that I have never seen taught before....

Louie "The Ninja" from crossfitoneworld on Vimeo.

***************

Pretty wicked cycle....I am sure everyone is ready for a chill session.

REST DAY~~~~SKILLS DAY   6/24/2009

Rest....OR....make-up a workout you missed....OR....

Practice your most hated gymnastic move....


***************