Coach Anna Locke is putting together a "Get Ready For Summer" Challenge. You can contact her through the OneWorld group page on Facebook. Sounds like a great way to support each other in the never ending quest to look better naked.
We will be doing the Crossfit Games Open Workout 14.2 this Sunday instead of Saturday at One World. EVERYONE IS INVITED! We will run several heats starting at around 12pm. The first heat(s) will be for anyone who wants to do the workout scaled. The next heat(s) will be for those doing the workouts as prescribed, but are not registered for the Open. The final heat(s) will be for those who are registered for the Open. It's a lot of fun having everyone at the gym cheering you on. Party afterward????
On Tuesday, January 21, 2014, Sergeant Tommy Smith of the BART Police Department was killed while serving a search warrant at an apartment in Dublin, CA. Tommy left behind a wife and six year old daughter.
Tommy had family ties to both the Newark Police Department and the Hayward Police Department. On March 23, 2014, The Newark and Union City SWAT Team along with CrossFit One World are hosting a fundraiser workout at CrossFit One World. We will do a "Hero" workout named in Tommy's honor. We also have some great donated prizes for a raffle. All proceeds from the event will go to Tommy's family.
I hope that all of One World will support the cause. This event is open to ANYONE who wants to sign up. If you can't make the workout, you can still donate to the family by going to the registration website.
Start a 6 minute running clock. Do 1 dumbbell thruster and 1 pull-up. Keep adding one rep of each movement until you get to 6 minutes. 9 rounds will get you to 45 reps of each (similar to Fran). Your goal is over 9 rounds. Pick your weight for the dumbbell thrusters.
Our new strength cycle for those strength training on their own is "The Matrix." This program was written in 2010 by John Welbourn. He wrote the program for several athletes (Chyna Cho included) with CrossFit Games intentions. The program started right after the 2010 CrossFit Games. In the end, only a handful of us folks actually finished the 9 week program. I'm not going to lie to you. This program is brutal. I've done it twice. It's a long 9 weeks (63 days). Good luck to those who take on the challenge to complete it.
If you are going to take on "The Matrix," just remember that the group sessions have priority over gear and space. If you want to set up on the floor during a group session, always remember to ask the group session coach where you will not be in the way. If you set up on a platform, check with Chyna Cho to make sure she doesn't have an Olympic Weightlifting group session going on. If you have questions about the program, hit me up at email@example.com.
We are currently winding down another 6 week strength cycle at the gym. We started these percentage based cycles back on 9/2/2013. For a year prior to that, we used a strength training protocol similar to the CrossFit Football amateur strength template. At the end of our current cycle, we are going to change up our strength program AGAIN. Our next strength program template will be a mish-mash of the last two templates, but it will also include some strength endurance work. Chyna and I are really looking forward to programming this new template for the gym. It’s gonna be a blast!
For those of you who have been following, the Catalyst Athletics 8 Week Cycle comes to an end this weekend. Congrats to those of you who finished the cycle. Beginning Monday, I will be posting a new program called “The Matrix” written by John Welbourn of CrossFit Football and Power Athlete HQ fame. John wrote the program back in 2010. Chyna and I followed it along with a few others. It’s a challenging 9 week cycle. Not everyone who started it back in 2010 finished it. Can you???
The CrossFit Open has officially started. Coach Dru is the first One Worlder to officially do the workout. Check out his video:
Whether you signed up for the Open or not, come down to One World this Saturday at 11:00am'ish and do the workout. If you don’t want to do the workout, just come down and cheer on those who are trying for a spot in the 2014 Games. Your support is much appreciated.
I've noticed a recent trend at the gym. It seems the last few days I've come into the gym, there is always a new pull-up bar with tape on it. I have only one word to say about you putting tape on the bar.
You need tape on the bar because you have a weak grip. That's it. That one reason you need tape does not outweigh the reasons you should not put tape on the bar.
Reasons Not To Put Tape On The Bar:
Do high rep pull-ups, toes to bar, knees to elbow, or bar muscle-ups on a bar that is taped, and you are guaranteed to tear. You want your hands to slide around the bar. If you take care of your callouses you will not tear on a smooth bar.
Once the tape wears off, there is a sticky mess on the bar that I have to clean. I hate cleaning anything.
You aren't seeing it on the black tape, but tape gets pretty disgusting pretty quick:
You can't get a stronger grip if you aren't addressing the problem.
So you have the grip strength of a 7 year old child. I should hope you would want to fix that rather than roll with it. How do you fix it? Here are a number of suggestions:
STOP USING TAPE, DUMMY! Sure, your sets of continuous rep bar movements might end up smaller at first, but your grip strength will increase and your sets will get longer. CrossFitters are always trying to from the A to Z as fast as possible. Game the workout. Put tape on the bar to get a better grip. What about what happens between A and Z that helps you improve? You finish the workout quick, but you still have forearms the size of my wrists and can't hold onto shit. A fast workout time doesn't really do shit for you in real life....
Use less chalk when practical. Chalk is like tape. It serves a purpose if you have sweaty hands, but you don't need it EVERY TIME you touch a bar or a barbell.
Strict pull-ups with no tape and no chalk. If you aren't swinging around the bar like a crazy gymnast in knee high socks and a Lululemon headband, you can really improve grip strength. Step One: Hang tightly onto bar. Step Two: Pull up to chin over the bar. Step Three: Lower yourself down to dead hang. Strict pull-ups are probably #1 exercise for improving grip strength for CrossFitters.
Plate pinch farmer's carries. I remember when One World hosted the Power Athlete Team Series. One of the workouts was 45# bumper plate farmer's carries. There were so many guys who could not carry the bumpers farther than a few feet without putting them down. It was pretty pathetic. I bet they do pull-ups on bars with tape on them. Just saying....
Deadlifts with the ends of your fingers. Sounds silly, but when I do light weight deadlifts, especially in workouts, I try and just use my fingertips to hold the bar. It works!
Wrist curls: Arnold did them. In his prime, he could probably squeeze your neck and pop your head right off. If it was good for Arnold, it's gonna be good for you.
There are a myriad of other ways to increase grip strength. Just Google it. You will find many things you do in CrossFit and in life will benefit from a stronger grip. Minimally, you won't shake hands like a pussy anymore.