CrossFit One World

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DAY ONE IN THE BOOKS!!!

Chyna Cho is in 2nd place after day one. Hope a bunch of you are able to make it out this weekend to cheer her on. Chyna appreciates all the support from her One World Family. See you this weekend!!!

P.S.- The Easy-Up is crowded. If anyone has another Easy-Up, please bring it! We can set it up right next to the one that is up now. Also, if you get to the venue super early (8am'ish) you can sneak in an ice chest no problem.

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COACH DRU'S SATURDAY WORKOUT   5/25/2013

The 9am session is still good to go. Coach Dru is heading up to Regionals after he is done torturing you all. Good times!

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THE BEST OF TWO GYMS

Wondering why Chyna Cho is entered in this year’s CrossFit Games season as “Unaffiliated”???

It was a mistake actually. Chyna trains at both Catalyst Athletics and CrossFit One World, and she loves both her gyms equally. It was actually me who wanted Chyna to enter this season representing Catalyst Athletics. It made sense to me. Aimee Anaya Everett has been her coach since June of 2012. She trains at Catalyst under Aimee’s watchful eye three days a week. Aimee has her hitting PR’s on all her lifts and all of her workouts. (Yay Aimee!!!)

Aimee wanted Chyna to claim One World due to past drama. I didn’t think it would be an issue, and I told Chyna I would convince Aimee otherwise. While we were still figuring it all out, Chyna left her registration status as “unaffiliated” thinking that she could change it later.

Well, the Games season started and she was unable to change her status. Luckily, we were able to tell the announcers at NorCal Regionals that Chyna is a CrossFit One World athlete. Wear your One World gear this weekend and cheer her on proudly. Shouts out to Catalyst Athletics too!!!

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The hangout in Tent Shitty is good to go! See you all there. (In all actuality, the Tent Shitty is the nicest part of the venue.)

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WORKOUT   5/24/2013

• 8 x 2 hang power snatch

Then....

Complete 5 rounds for time of:

• 1 rope climb
• 100m run
• 5 reps of a snatch variation (M:135#/W:95#)

For the snatch variation, you may hang power snatch, hang snatch, power snatch, snatch, or split snatch.

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The first One Worldwide Challenge is winding down. I am looking for a few people to get together with me next week to film a demo for June's One Worldwide Challenge. It will involve you doing the workout. You will need to deadlift 215#/175# for reps, squat clean and jerk 125#/85# for reps, thruster 75#/55# for reps, and overhead squat 45#/35# for reps. Hit me up if you are interested.

ONE WORLDWIDE CHALLENGE WORKOUT FOR MAY 2013

5 rounds of 500m row/50 calories on Airdyne/400m run

Current Leaders:

• Men- 25:44 / Patrick (CrossFit One World)
• Women- 31:10 / Melissa (CrossFit One World)

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THE INTERNATIONAL MAN OF MYSTERY

We were all sad to hear that Thursday's 7:00 pm group session will be Paul's last workout at One World. Paul is from England and works for a construction company that has him moving to different job sites every few months. On Friday, he is off to a new job on the east coast.

For those of you who work out with Paul in the evening, you all know what a great guy he is, and what a great addition he has been to the One World Family. We hope to see you again brother. Safe travels from all your family at One World!

A few of the coaches got to take a good-bye photo with Paul: Sorry Chris Stroud...the one with you in it was blurry =(

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Soooooo....... It turns out that the Sonoma County Fairgrounds does not allow ice chests or BBQ pits onto the property. WTF?!?!?! What good is a tent city if you can't get your groove on with your own food and beverage? I predict a lot of trips out to the ice chest in the trunk of my car. I will still set up a base camp for us in the "tent shitty." Look for the old Crossfit One World banner.

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WORKOUT   5/23/2013

• 5 x 3 back squat
• 5 x 3 push press

Then....

Every minute on the minute for 15 minutes, do 5 pull-ups, 10 push-ups, and 15 air squats. If you complete all 15 minutes as prescribed you are good to go. If you miss a single rep in any one round (or more) you must run around the block before you leave (1.1 miles).

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RANDOM ONE WORLD TEXT PHOTO OF THE DAY Praveen and his son watching Praveen's wife tackle the 8:00 pm Boot Camp session.

Taking pictures at the gym on your cell phone? 

SEND THEM TO ME!!!  freddy @ 510-209-8990

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REGIONAL SCHEDULE FOR FRIDAY

I'll do my best to keep everyone updated about Regionals all weekend. 

For those of you who plan on attending on Friday, here is the heat schedule: Chyna will be competing in Heat #3  for both workouts. The seating will change all weekend. Hopefully Chyna will be in Heat #4 on Saturday and Sunday.

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If you are planning on attending Regionals this weekend, we need you to represent!!! All One World shirts are on sale this week for $15. Get your gear.

If you are interested in purchasing a One World shirt and you are not a gym member, we will be selling the last of our current "I Am The One" shirts at Regionals. Look for our set-up in the tent city.

New shirts will be in soon!

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Got this in my inbox the other day.......

"Hey Freddy,

My name is Tommy. I've been following your program for about eight months now, and it has been absolutely amazing! I've been crossfitting for about a year and a half and started by using crossfit.com's program. It was great, but I lost a lot of strength from it. Your program didn't just help with my conditioning. It definitely helped my strength get back up.

Thanks!

Tommy Willard"

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WORKOUT   5/22/2013

• 8 x 2 hang power clean

Then....

Complete four rounds for time of:

• 2 minutes of burpees
• 1 minute of rest

Score is total burpees.

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RANDOM ONE WORLD TEXT PHOTO OF THE DAY

Thanks to Lace for this one. One Worlders during and after Harlem Shuttle.
Taking pictures at the gym on your cell phone? 

SEND THEM TO ME!!!  freddy @ 510-209-8990

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2013 NORCAL REGIONALS!!!

For those of you planning to make it up to Santa Rosa for Regionals, I will be setting up a One World Base Camp on Thursday. Look for the old One World banner hanging on an easy-up in the area on the map marked "TENT CITY". Bring your own chairs. If someone wants to coordinate food, that would be great. It's going to be an awesome weekend.

GO CHYNA CHO!!!

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MEMORIAL WEEKEND SCHEDULE:

Dru has informed me that there will be a Saturday morning group session. He is going to head up to Santa Rosa afterward. So, 9am group session is on like Donkey Kong.

All Krav and CrossFit group sessions are cancelled on Monday. There will be Open Gym from 11am to 2pm.

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WORKOUT   5/21/2013

• 5 rep max deadlift

Then....

One round is 3 minutes long. Complete the following in 1 round:

• 200m run
• 10 box jumps (M:24"/W:20")
• Max reps Russian kettlebell swings (M:53#/W:35#)

Rest 1 minute between rounds. Complete 5 rounds. Score is total kettlebell swings.

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Turkish Get-Up Fun @ One World:

LOCAL COMPETITION

From CrossFit CSA:

Saturday July 6th 2013. CrossFit CSA will be holding our 1st Competition in our brand new facility… The Combat Fitness Challenge i.e., “CFC Championships 1″.

This will be a Partner “Tag Team” Event (1 Man/1 Women per team) like no other. This Competition will blend CrossFit Movements, Strongman Movements, Power Lifting Movements, Combat Sports Movements combined for one Bad A** Competition.

All Teams Will be Guarenteed Three (3) WODS and One (1) Floater WOD. Top 8 Teams in the RX and Scaled Diviisons will Advance to the Finals. Scoring will be classic simple CrossFit Scoring 1st Place = 1 Point, 2nd = 2, etc…The team with the lowest point total after all the WODS (including the Finals) Wins.

Podium Teams will get awesome swag bags from our Sponsors; Muscle Pharm, Xyience, Revgear, and many more to be announced…Winning Teams in each Division will take home Custom “CFC” Championship Belts and lay claim to to the Title”Baddest Team in the West”…Stay Tuned to this page for Announcements, WOD Information, Standards, etc…more information to follow.

There will be three Divisions; RX, Scaled and CSA Members…so no one feels like CSA has a “home gym” advantage (CSA Members will have their own division).

CSA has partnered with some awesome coompanies for this competition; WOD Rocket will be handeling the Registrations and Live Real Time Scoring during the event. Diablo Fitness Engineering will be supplying speciality equipment for this one of a kind competition as well.

Registration is NOW LIVE, sign up at the link below:
http://www.wodrocket.com/index.php?option=com_hikashop&ctrl=product&task=show&cid=111

Be advised, VERY Limited Spots will be Available only 15 RX Teams, 15 Scaled Teams, 5 CSA RX Teams and 5 CSA Scaled Teams… this event will sell out!

Also, We will also be hosting an After Party…our Annual Open House/ July 4th/ UFC 162 Party that night and all Teams will be able to attend with no cover charge. Most of you know…there aint no party like a CSA Party…cause a CSA Party DONT STOP!!!!

You better get on this quick if you want to put a team in the competition.......

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Attention Regional Athletes!!!

You can get 40% off all ProAnox products throughout the Regional Season. Click on the ProAnox link on the right sidebar, but email me for your ProAnox discount code first!

freddy@crossfitoneworld.com

ProAnox Testimonial:

"Hi Rocklin Crossfitters! I wanted to share with you my ProAnox Biogenesis experience. Ugghh. Already I sound like a commercial. Unavoidable no matter how hard I try, but here it goes. I tried ProAnox for 2 reasons. 1) was so that I could tell Todd (whose been trying to sell ProAnox to me since the first day I started) that it didn't do much for me. That the cost way outweighed the benefits, and sorry, but at least I tried it. And 2) I couldn't believe that Jennie McKernan was doing a team workout with the honey badgers a day after she'd just competed at the Elk Grove Grinder. I asked her how that was possible and she simply said, "ProAnox". 

I've been taking it for about three weeks now, and much to my surprise, it has done wonders for my recovery. I did two competitions two weekends in a row, and I was still able to workout the very next day. Usually, after a comp I can barely walk the next day let alone workout! I can honestly say, since I've been taking ProAnox I recover faster, feel better, therefore Im able to get more work done. So, Todd, now comes the part where I have to say something that I never thought I'd ever say in a million years.......YOU WERE RIGHT.......it works. And thank you (and Jennie) for convincing me to try it:)"

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WORKOUT   5/20/2013

• 5 x 3 front squat
• 5 x 3 press

Then....

Complete 9 rounds for time of:

• 5 thrusters (M:115#/W:80#)
• 5 pull-ups

The bar starts on the floor. This is a fun workout right up to about round 5.....

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The One Worldwide Challenge is still up for grabs!!! Who will win the t-shirts?

ONE WORLDWIDE CHALLENGE WORKOUT FOR MAY 2013

5 rounds of 500m row/50 calories on Airdyne/400m run

Current Leaders:

• Men- 25:44 / Patrick (CrossFit One World)
• Women- 31:10 / Melissa (CrossFit One World)

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LET'S GO CHYNA CHO!!!

Chyna Cho- 3rd Place finish @ 2012 Summer Crush in Miami.

Hoping some of you can make up to the Sonoma County Fairgrounds in Santa Rosa on May 24-26. Chyna is competing in the 2013 CrossFit Games NorCal Regional Qualifier. It sucks because the venue is farther away than the Santa Clara County Fairgrounds, but if you make the trip up for even one day, you will see some awesome athletes doing some amazing things!

Chyna tied for third in 2011. She placed 4th in 2012. This year, she is stronger and better conditioned than she has been in any of the last three Games seasons. Let's all cheer on Chyna Cho back to the Games in 2013.

Go get it girl!

All the information for the NorCal Regional event can be found here:

http://games.crossfit.com/region/northern-california

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WORKOUT   5/17/2013

• Take 15 minutes to find your 1 rep max power snatch

Then....

Complete the following for time:

• 5 power snatch (80% of 1 rep max)
• 10 box jumps (M:24"/W:20")
• 200m run
• 4 power snatch
• 8 box jumps
• 200m run
• 3 power snatch
• 6 box jumps
• 200m run
• 2 power snatch
• 4 box jumps
• 200m run
• 1 power snatch
• 2 box jumps
• 200m run

Power snatch starts from the floor.

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TIME TO GIVE A LITTLE

Click on the flier to see it full size and print.

This looks like a fantastic event for all you One Worlders to get involved in. You folks that like to run can crush it. The rest of you can just cruise. The NHUSD definitley needs your help. Wear your One World shirt! I have already done my part by signing up for the 400m. I plan on whooping ass on some kindergarden kids. TOTAL ONE WORLD DOMINATION!!! See you all there.

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An special offering from Jahed:

"Hey guys,

 

A few of you have noticed the awesome strength results my brother and Bianca have achieved under my guidance. Enough of you have inquired that I now want to offer something in a similar vein, if it fits with what you're looking for. 

What you will get out of this program:

1. Individually tailored nutrition programs focused on supporting your activity, whether it's fat loss, muscle gain, or a mixture of both. Yes this includes Crossfit :)
2. Individually tailored strength programs that will get you stronger.
3. Two 1.5 hour sessions a week, on Tuesday and Thursday nights from 6:30-8pm (we can change this as necessary) to get my feedback on your lifts and ask me any questions related to your progress or programming/nutrition/etc. 
4. Unlimited email or facebook contact with me to address questions or concerns.
5. A solid framework that will allow you to manage your own training cycles and diet in the future. I won't make you dependent on me - the point is to teach you how to catch the fish :)

This program is for you:

1. 1. If you've been crossfitting for more than a year and feel that your lifts are stagnating or you can't quite figure out how to progress on your own.
2. If your lifts are going up but you're not getting leaner or can't figure out how to maintain your strength while leaning out.
3. If you want to know how to program nutrition and training cycles on your own while getting my expert coaching feedback.

This program is NOT for you:

1. If you've been crossfitting for less than a year.
2. If you're still getting newbie gains (ask Freddy if you don't know what this means). 
3. If you're not going to follow the program to the letter.

I'm looking to start this on June 4th, and it will last 12 weeks through to August 6th. The program cost will be $500, or about $40/week, payable up front. There will be a 30 day money-back guarantee, no questions asked. Payable to me through check in person (not preferred) or Paypal (preferred). This program is limited to 5 participants per 12 week cycle.

Email me at jahedmomand@gmail.com if you are interested.

 

Let's get your name on that One World Strength board!"

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WORKOUT   5/16/2013

• 5 x 3 back squat
• 5 x 3 push press

Then....

"The Harlem Shuttle"

As many times as possible in 10 minutes:

• 28' lunge step shuttle
• 28' bear crawl shuttle
• 28' bupee broad jump shuttle

The width of the training floor at One World is 28'. To do the above listed shuttles, perform the movement across the floor, and then jog back to the starting line. Post score as total shuttles completed.

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A request! Taking snapshots on your cellphone of your fellow One Worlders at the gym? TEXT THEM TO ME so I can post them on the blog!!!

Freddy- 510-209-8990

RANDOM ONE WORLD TEXT PHOTO OF THE DAY:

THE THIN BLUE LINE

 

As much as I love being co-owner of One World and coaching all you awesome One Worlders, I have to admit I love being a police officer even more. It's been an awesome 14 year ride. 

Every single day, officers are patrolling the streets you live. They all live with the reality that the day they show up at work could be their last day on this earth. 5/15/2013 is National Peace Officers Memorial Day. So far this year, 41 peace officers nationwide have been killed in the line of duty (21% increase over last year). 16 deaths were caused by gunfire. 15 deaths were auto related. If you see a cop tomorrow working the street, thank them for what they do. It means a lot to them when they hear it.

To all my brothers and sisters out there: STAY SAFE!

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WORKOUT   5/15/2013

• Max effort Turkish get-up witha dumbbell, kettlebell, or barbell

A barbell Turkish get-up is the hardest. Give it a try. Loads of fun!

Then....

Complete the following for time:

• 10 dumbbell power cleans (M:35#/W:25#)
• 10 Abmat sit-ups
• 10 dumbbell power clean and jerk
• 10 Abmat sit-ups
• 10 (each arm) dumbbell power snatch
• 10 Abmat sit-ups
• 10 dumbbell power clean and jerks
• 10 Abmat sit-ups
• 10 dumbbell power cleans

The dumbbells do not need to touch the floor. They only need to pass below the knees.

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Jeff Martone, the CrossFit kettlebell guru, demos the Turkish get-up steps.

If any two One World members can do a Turkish get-up together, you both get a free t-shirt. It must be on film. Start scoping out your partners!!!