CrossFit One World

I LIKE MY ASS

I got a big butt. It's not so big that a back up beeper comes on if I step backward, but it's big. My butt doesn't need it's own area code and doesn't jiggle when I walk, but there is no mistaking it's in the room following me around. My ass is made (mostly) of muscle and it took lots of work to get it big. I'm happy with my butt.

Does anyone ever wish they had a flat ass?

I was shopping online for some new Volcom Annihilator boardshorts. (BTW- They are absolutely the best shorts ever for those of us who hate wearing regular clothes.) I am not sure if they used the same model for every pair of shorts, but every single profile shot of a pair of shorts looks like this: WTF? Where is this guy's ass??? Well, actually he has no muscles at all as far as I can tell, but he absolutely has no ass. I can't tell if his lower back ends at the top of his femurs or if his hamstrings are attached to his lower spine. Did Volcom put a listing in the help wanted ads?

"Male model wanted for boardshorts catalog photo shoot. Must have no ass."

Someone please get this guy doing some squats....lots of squats....and get him squatting heavy as soon as possible. Have him start attending some Assless Anonymous meetings. "Hi. I'm John Doe and I have no ass." "Hi John! Get your ass under a bar"

Live by a simple rule. No human should have a flat ass. It's gross and makes you worthless for any serious physical activity. Squat several days a week. Heavy as you can. Squatting does a booty good. In the end, your overall quality of life will be better. Plus, you'll look great in some Annihilators.

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The Saturday 9 am group session is moved to Sunday at 10 am for this weekend only. Sorry for the inconvenience. Open gym on Saturday. I know at least a few girls plan on taking a run at the Horrible Hundred.

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IMPORTANT CHANGE TO THE ONE WORLDWIDE CHALLENGE!

I am adding a Master's Category to the challenge. Anyone 45 years or older is a master's age participant. The best male and female athlete times posted will get a One World t-shirt or tank top (mailed anywhere in the world). If you think you got a top time in the masters age group, post your video and send me the link. Enjoy!!!

THE JUNE ONE WORLDWIDE CHALLENGE

"The Horrible Hundred"

Complete the following for time:

• 25 deadlifts (M:215#/W:175#)
• 25 squat clean and jerks (M:125#/W:85#)
• 25 thrusters (M:75#/W:55#)
• 25 overhead squats (M:45#/W:35#)

Men will load the 45# bar in the following order: 15# then 25# then 45#. Women will load the 35# bar in the following order: 10# then 15# then 45#. Strip a set of plates off after each movement is completed.

• Top Female- No time posted.
• Top Male- Atsushi Yoshinaga (One World)- 7:45
• Top Masters Female- No time posted
• Top Masters Male- No time posted

Workout standards:

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YOU POST THE CAPTION

It's been awhile since I put up a picture with you all posting the caption. Enjoy! Here's my caption:

"Don't worry Chyna, we're just friends."

Post your caption to comments.

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Heidi Ruscher's Tuesday/Thursday Stretch Class @ 5:30 PM is a big hit! Come on out and give it a shot. It's open to any One World member or Boot Camp participant.

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WORKOUT   6/7/2013

• 8 x 2 hang power clean

Then....

Complete 5 rounds for time of:

• 500m row
• 400m run

You can row first or run first. It sucks either way. This is a One World benchmark workout. Can you get your name on the Wall of Fame?

Whenever I see a long workout like this, I think about getting shanked by the Queen of Sparta.

"This will not be over quickly. You will not enjoy this."

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Having some fun at One World in between group sessions:

NUTRITION CHOICES

There are so many different "diet plans" out there to choose from. The CrossFit "buzz" diet is to go "Paleo." I do not follow a strict Paleo nutrition plan. I've always believed the best plan for those of us who don't like to be "strict" about our nutrition is the nutrition portion of "World Class Fitness in 100 Words":

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."

I like the 100 Words nutrition plan because it gives you a little wiggle room with the starches. True Paleo is way too strict for me.

BUT..... If you want something more structured than the 100 Words plan, the Paelo diet is going to get you the best results. More meat. Less carbs. It works.

I was contacted by Dee Elle, the owner and editor of the website:

www.paleoplusplus.com

If you are following the Paleo lifestyle, this website is MONEY! Recipes and everything you need to know about going Paelo. I have added the link to the Nutrition section on the left sidebar. Enjoy!

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WORKOUT   6/6/2013

• 5 x 3 front squat
• 5 x 3 press

Then....

Complete as many rounds as possible in 10 minutes of:

• 10 push balls (M:20#-10'/W:14#-9')
• 10 wallballs
• 100m run with medicine ball

A push ball is a wall ball without the squat. There is only a dip like a push press.

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THE JUNE ONE WORLDWIDE CHALLENGE

"The Horrible Hundred"

Complete the following for time:

• 25 deadlifts (M:215#/W:175#)
• 25 squat clean and jerks (M:125#/W:85#)
• 25 thrusters (M:75#/W:55#)
• 25 overhead squats (M:45#/W:35#)

Men will load the 45# bar in the following order: 15# then 25# then 45#. Women will load the 35# bar in the following order: 10# then 15# then 45#. Strip a set of plates off after each movement is completed.

• Top Female- No time posted.
• Top Male- Atsushi Yoshinaga (One World)- 7:45

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A NEW OFFERING! ONE WORLD KIDS

The story of my new buddy, Julian, of Delta CrossFit.

My first conversation with him at the NorCal Regionals:

• Julian: "Hi. I'm Julien."
• Me: "Hey Julien. You do CrossFit?"
• Julien: "Yep!"
• Me: "You gonna win the CrossFit Games one day?"
• Julien: "Yep!"
• Me: "What year?"
• Julien: "Next year."
• Me: "AWESOME!!! Let's go tell that to Jason Khalipa." 
• Followed by a smile and silence.....

What a great kid. Julien knew who all the top athletes were in NorCal. I was amazed!

This is part of an email I got from Julian's mom after the weekend:

"Hi Freddy,

My name is Mayra, I am Julian's mom.  Julian is the little boy that you met this past weekend at NorCal Regionals.  I wanted to thank you and Chyna for taking the time to meet and take a picture with him. He had his spot on the railing to make sure he was able to cheer her on.
To see how excited he was to meet you and some of the other top athletes just meant the world to him! I know it may seem that some of these little guys don't know who you are but some of them have been around CrossFit for years and know exactly who you are and look up to you.

Thank you,

Mayra"

Jeez.... When I was Julian's age, my heroes were cartoon characters and Big Time Wrestlers. This kid digs ATHLETES!!!

I think Julian is a role model for other children. I salute you little buddy!!

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So...where am I going with all this? Maybe it's time you think about getting your kids into the mindset of fitness and off the mindlessness of video games.

Chris Robertson is offering our first trial run of ONE WORLD KIDS. Get your kids into some exercise!!!

Chris explains the program:

"One World Kids is a program that teaches fundamental movements, hand-eye coordination, social skills, and confidence. Children will be coached on basic movements such as the squat, pushups, pull ups, rope climbing, box jumping and running.  One World Kids is a strength and conditioning program ideal for young athletes and a perfect program for home schooled and charter schooled children. The goal of One World Kids is to make fitness FUN while delivering a fitness that is, by design, broad, general, and inclusive. The specialty is not specializing. Healthy living requires that our kids push, pull, run, throw, climb, lift, jump, effectively and safely as well as laugh, work as a team, be confident, challenge themselves, and become leaders."

One World Kids is for children aged 5 to 12. The first One World Kids session starts on 6/18 and ends 7/11 (4 weeks). Registered kids can come to any of the sessions.

The one hour session times are as follows:

• Tuesday- 10:30 AM and 6:00 PM
• Thursday- 10:30 AM  and 6:00 PM

There is a discount for signing up more than one child.

Here is the link to sign up:

ONE WORLD KIDS- SESSION #1

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This Saturday's 9 am session is cancelled because Coach Dru is competing at the Post Regionals Redemption at CrossFit Morgan Hill. Go check it our if you got nothing going on that day.

GOOD NEWS! Coach Dru is coaching a session on Sunday at 10 am. Team workout. Go get it!!!!

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WORKOUT   6/5/2013

• 5 x 1 hang power snatch + 1 power snatch

Do a hang power snatch immediately followed by a full power snatch. Use a weight providing you the opportunity to do the movement right and not to do the movement crappy. This is all about technique, not weight.

Then....

Complete 5 rounds for time:

• 4 hang power snatches (pick weight)
• 8 push-ups
• 12 box jumps (M:24"/W:20")

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AMERICA IS DOOMED

The good ole US of A is the fatest country on the planet. Dunno why......

FREE CAKE! FREE CAKE! FREE CAKE!

The really sad part is it's not even good cake.

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WORKOUT    6/4/2013

• 5 rep max sumo deadlift

Then....

Complete the following for time:

• 400m run
• 5 pull-ups
• 5 burpees
• 300m run
• 10 pull-ups
• 10 burpees
• 200m run
• 15 pull-ups
• 15 burpees
• 100m run
• 20 pull-ups
• 20 burpees

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A Random One World Text Photo: From Myles. Bradass and the 7PM folks. Angelic!!!

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Leo honors "Bella"

MAY PR'S AND A FACELIFT!!!

I caught all the May PR's and I finally updated the Wall Of Fame. (I was a few months behind!) You can click on any picture to enlarge it and see where you stand.

Keep up the great work everyone!!!

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We were do for a change. The lay out in the front end of the gym was all bad. Everyone was congregating in front of the weightlifting platforms. It became very distracting and unsafe for those who were lifting.

I flipped the floor. Now the mats are on the opposite side of the gym. When you get to One World, you can put your stuff in the cubbies and then stretch, roll out, and hang out without being too much of a distraction to those on the platforms. *******************************************************

This from Chris Robertson:

"Hello One World Boot Campers and CrossFitters! 

I'd like to introduce you to Heidi Ruscher.
Starting Tuesday June 4, Heidi will lead us in a "Stretch Fit" class twice a week. The Stretch Fit class will take place every Tuesday and Thursday at 5:30pm. All of you understand how important flexibility is in order for us to get the best results from training hard, don't pass up this valuable opportunity. This class is for all One World Boot Campers and One World CrossFitters! 

The addition of this class will not affect your membership fee, so be sure to pencil her in at least once a week...trust me, all of you need it! 

All Boot Campers/CrossFitters will meet Heidi outside by the big sliding door. Each class is 45 minutes and you are encouraged to bring your own stretch-mat. First class starts Tuesday June 4 @ 5:30pm. For more info please text or call me, Chris - 510-359-2005"

*Some of you may have met Heidi. She is Jolie, Antonia and Paulina's sister. 

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WORKOUT   6/3/2013

• In 15 minutes, determine a 1 rep max overhead squat

Then....

"The SF Crippler"

Complete the following for time:

• 30 back squats (M:225#/W:155#)
• 1000m row

We last did The SF Crippler" on 2/11/2013. Now is a chance for you to see if you are stronger and better conditioned. Check your workout log for the weight you used and your result. Push yourself. 

You are keeping a log book aren't you???

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JUNE ONE WORLDWIDE CHALLENGE

"The Horrible Hundred"

• Male Leader- Chris R. (One World) @ 9:39
• Female Leader- No female posted time yet

Chris and Costa will probably be going back and forth on this workout all month. Chris still has a comfortable lead.....

THE JUNE ONE WORLDWIDE CHALLENGE

Congrats to Patrick and Melissa. They had the best times for May’s One Worldwide Challenge. They are going to hold out until the new One World t-shirts are released next week to claim their prize.

June brings on a new One Worldwide Challenge. The CrossFit One World Horrible Hundred. The workout come from the mind of One World trainer Chong Tseng. The  Horrible Hundred first posted on the One World blog back in late 2009. Since then, it has posted and numerous gyms across the country. It definitely is a doozy, and worthy of a worldwide challenge.

The One Worldwide Challenge is open to anyone who wants to give the workout a whirl. The fastest man and woman will get a One World shirt. I will send the shirt ANYWHERE in the world if you earn it. This is a “short” workout, so if you want the shirt, we are going to need to see your workout on video. It doesn’t need to be fancy, just set up a camera and go for it. You do not need to meet the CrossFit Open video submittal standards. Email your video link to me and I will post it on the One World site. (freddy@crossfitoneworld.com)

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“THE HORRIBLE HUNDRED”

Complete the following for time:

• 25 deadlifts (M:215#/W:173#)
• 25 squat clean and jerks (M:125#/W:83#)
• 25 thrusters (M:75#/W:53#)
• 25 overhead squats (M:45#/W:33#)

Men will load the 45# bar in the following order: 15# then 25# then 45#. Women will load the 33# bar in the following order: 10# then 15# then 45#. Strip a set of plates off after each movement is completed.

Here is a video of Chris Robertson demo’ing the movements, followed by a video of his his current top time of 9:39. Good job Chris!

Let’s see those videos people!!!

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Random One World Text Photo Of The Day

Did you sleep in your minivan in Santa Rosa so you could watch Regionals??? That's dedication.

BELLA

This is the story of Bella. On Tuesday, Mike Osuna, the owner of I Am CrossFit, posted this on his Facebook page:

"On Jan. 25, 2012 the I Am CrossFit family performed a workout called "BELLA". It was dedicated to a beautiful and courageous little girl fighting cancer. Today, she became an angel. As I write this I can't help but water up and think of her family and all the people she touched. 

I ask that the CrossFit community please share and perform this workout and send your love to her family. I added my two favorite children songs. Those are for you Bella, may you rest in peace."

 

This was Bella's story:

"I was born on December 12, 2002, & was 4 1/2 when I became paralyzed from a tumor on my spine & diagnosed with Alveolar Rhabdomyosarcoma, Stage 4 on 7/17/07. I went thru 54 weeks of chemo and 16 weeks of radiation to all 7 tumor sites and was in remission. I am able to walk, run and jump again! In April 2009 they found a tumor in my brain and I had full brain radiation ,more chemo and an antibody treatment and was again in remission. On 9/28/11 there was a tumor found in my right ovary which was removed and the area was radiated. On 1/12/12 they found 3 new tumors in In my abdomen And I had more chemo and an antibody treatment. One month after this treatment in August 2012, 4 more tumors were found in my pelvis so I had chemo again. Jan 2013 the tumors were found to have grown while on chemo so I went to Houston to have a 16 hour surgery to remove the tumors, my uterus, my ovaries and have my entire abdomen washed in hot chemo. I am still recovering from the side effects and issues of the surgery. Please pray for me as I undergo my treatment and receive God's full healing.

Love,

Bella

Bella lives in Miami, with her parents (Ray & Shannah), her little sister (Rayna) her 5 dogs and 2 birds. She loves to play with Play-dough, Legos and loves everything with Sponge Bob Square Pants, Justin Bieber and Disney. She loves music and watching DVDs. She loves to fish in the lake with her daddy. We are sure that the many prayers being said on her behalf are responsible for allowing her to tolerate treatment so well. We ask all of you who visit this site, to please lift Bella and our family in your prayers. Miracles did not stop happening 2,000 years ago, they still happen and we will pray for a miracle on Bella's behalf. May God bless you and protect you. The road has been a difficult one and is not over, but we have witnessed His miracle in her and know that it will be completed with a full healing. All of your prayers, love, support, and well wishes; have allowed us to endure this most difficult time in our lives. We are forever grateful; first to our Lord and then to all of you who have been instruments of Christ on our journey. May God continue to bless each of you and we ask for your continued prayers. The Rodriguez-Torres family"

DONATE

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WORKOUT   5/31/2013

• 5 x 3 back squat
• 5 x 3 push jerk

Then....

"Bella"

Complete 21/15/9 reps for time of:

• Thrusters (M:95#/W:65#)
• Burpees

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8 MINUTE CROSSFIT RESULTS

I’ve always said that if you train at One World 3 days a week or more, you will be a healthier person for it. That’s three days a week you are lifting weights, raising your heart rate, and moving your body in ways that are very different than sitting on your couch and watching TV.

BUT.......

CrossFit One World is not 8 Minute Abs.

Let’s get some things straight. You are WAY better off working out three days a week than not doing anything. You are getting just as fit as any other person training 3 days a week.

Now let’s look at the reality. We are a mirror driven society. Do any of you not have a mirror in your house? Do any of you look at a picture you are in and not think for a second what you look like? Probably not. Some of us are really hung up on what we look like to other people, but all of us judge ourselves. Some don't care how they look. Some accept how they look. Some are concerned about how they look. Some work at how they look.

So this post goes out to those of you who are concerned about how you look. (BTW-Nothing wrong with caring about how you look.) 

If you are training at One World three days a week  or more and getting frustrated because you aren’t “seeing” results, I can tell you the reasons why.

YOU EAT TOO MANY CARBS. Sorry. You can work as hard as you want, but if you don’t seriously cut back on carbs, you are just spinning your wheels. You will get stronger. You will get better conditioned. You WILL NOT get leaner. If you PR a weightlifting movement, or you get a better time on a conditioning workout, you are not automatically going to have ripped muscles and six pack abs.

YOU DON’T WORK HARD ENOUGH. Sorry. Any positive physical change in your body takes work. There is no 8 minute workout that gets you ripped. If you are training and after your workout say (to yourself or out loud), "I could have went harder" or "I could have went heavier," you are taking the easy way out. There is no “taking it easy.” You have to really get comfortable with being uncomfortable if you want to see real changes in your body.

YOU DON’T REALLY TRAIN THREE DAYS A WEEK. Sorry. It's all about consistency. I am by no means a “physical speciman,” but at 48 years old, I’m totally cool with my current physical abilities and appearance. In 35 years of training, I’ve rarely ever taken more than a week off. You gotta put in the work on a regular basis. Just joining One World does not automatically give you a free pass to a summertime beach body.

What it all comes down to is COMMITMENT. You can be happy with results or you can be happy with results AND “seeing” results. Just understand that their is a big difference between the two.

Thoughts? Post to comments.

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WORKOUT   5/30/2013

Going long today......

Complete the following for time:

• 1000m row
• 40 American kettlebell swings (M:53#/W:35#)
• 40 double unders
• 30 American kettlebell swings
• 30 double unders
• 20 American kettlebell swings
• 20 double unders
• 10 American kettlebell swings
• 10 double unders
• 1000m row

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CHICKEN COOKED YUMMY!

It’s been awhile since I posted about cooking a meal. If you have about an hour to spare, this baked chicken/brussels sprout dinner was AWESOME!

This meal calls for some chicken thighs (pack of four) and drumsticks (pack of 5 or 6) plus about 15-18 good size brussels sprouts. I also used a half pound of sliced smoked bacon.

First I prep the sprouts. I cut off the ends and then cut them in half. I steam the halves for about 15 minutes to get them soft. I did not steam the leaves that fell off when I was prepping the sprouts becuase they will get soft when I cook them in the bacon. After the brussels sprouts are soft, I take them off the steam and let the dry out a bit on a paper towel.

While the brussels sprouts are steaming, I prep the chicken. Wash it and pat it dry. Coat a roasting pan with olive oil. Then coat the each piece of chicken with olive oil. I mince up a whole clove of garlic. Mix the garlic with a little more olive oil, and stuff the skin of each piece of chicken with a spoonful of the mixture. The chicken cooks for about 40 minutes at 400 degrees.

With about 15 minutes of cooking time left on the chicken, I finish the brussels sprouts. Dice up the bacon and fry it up. Just before it is cooked to your liking, drain most of the oil, add some diced onions and your brussels sprouts. Cook everything to your desired crispiness. Season to taste.

Everything prepped and ready to go: 

The final dish:
So delicious!

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WORKOUT   5/29/2013

• 5 rep max deadlift

Then....

Do three rounds of the following, resting 2 minutes between rounds:

Run 400m meters, then do three rounds of 3 deadlifts/3 hang power cleans/3 shoulder to overhead.

Weight for men is 135#. Weight for women is 95#. You may press, push press, push jerk or split jerk to overhead (no rack jerks). Post total time as score.

Rest is a little longer than usual so you can really go after each round. Enjoy.

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ONE WORLD WEDDINGS!

You put in all that work to look good in your wedding clothes. You get someone to take pictures. I know who you are. I HAVE NO IDEA WHO YOUR SPOUSES ARE!!!

Wedding #1-

Jimmie got married (the first time) back in February. Because she is Punjabi and her husband is Hindu, they ended up having four different ceremonies. Jimmie's family knows how to throw down! One ceremony had 400 peeps and two after parties! My kind of crowd. "February 15th - Small Hindu Ceremony in Sunnyvale because my husband’s family is Hindu. I wore a green sari as the tradition from their region in India requires the bride to wear mango colors."

February 16th - "Sikh Ceremony at the Fremont Gurudwara (located off of Mission) per my families tradition.  This was the ceremony that all our family and friends were invited too. Ceremony and reception were quite large gathering with around 400 guest.  The brides from Punjab wear "dawn" colors to represent the dawn of their new life. I wore a bright pink outfit.  It's very blingy.  Though I would be considered an elaborate bride by western standards, the makeup and hair lady said I looked "simple.""

Wedding #2-

Jason decided to go to his wedding on Saturday instead of CrossFit Regionals, but we can forgive him. Scottie and Art were both in the wedding. I gave Art one mission at the wedding: Get a good picture of the bride and groom. On Saturday night I got a text picture of Art in between Jason and his bride with the text,

"Yo Freddy I been trying to get a picture of the One Worlders with the couple but we were all over the place and I couldn't find Scottie. I'll try n get another picture soon but hopefully nobody passes out." 

No new picture. I guess they passed out. Good times!

Congrats to both Jimmie and Jason (and their unknown spouses) from all your One World Family!

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Brad and Chris are both out of town this week. All their sessions have been covered and there will be no group session cancellations.

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WORKOUT   5/28/2013

• 5 x 3 front squat
• 5 x 3 press

Then....

Complete as many rounds as possible in 10 minutes of:

• 8 burpees
• 8 dumbbell thrusters (pick weight)
• 112' dumbbell farmer's carry shuttle

For this workout, you will do the burpees and thrusters at the pull-up structure. You will then carry your dumbbells acroos the floor (28 feet) and back TWICE for a total of 112 feet. If you end in a shuttle when time expires, determine feet completed for your round (each mat is 4' wide). For example: 4 rounds + 56'.

THE END OF ANOTHER REGIONAL COMP

Big thanks to all the support for Chyna Cho over the weekend. Despite two 5th place finishes on Sunday, Chyna couldn't overcome the deficit she accrued on Saturday. In the end she finished in 6th place overall. 2nd, 3rd, 4th, 5th and 6th place were all separated by one point. The last workout was crazy! Look for it on the CrossFit Games site.

This doesn't mean you won't see Chyna still hitting it hard at the gym. No time to rest. Chyna qualified for the USAW National Weightlifting Championships in July (ironically, the same weekend as the CrossFit Games). Chyna will also be appearing in the Summer Slam competition in Miami in August. Keep up the great work Chyna!

The best picture of Chyna from the weekend: Big thanks to Tom Gaughan for taking some amazing photos.

www.thomasgaughanphotography.com

www.facebook.com/thomasgaughanphoto

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Can't forget about pictures of you One Worlders!!!

The twins super excited about watching their first CrossFit Games Regional competition: Way to represent One World....lol.

Group shot Saturday I:

Group shot Saturday II:

Group shot Sunday:

I hope everyone had as much fun as I did!!!

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Open Gym on Monday from 11 am to 2 pm. For those of you who were fired up about watching your first CrossFit Games Regional competition, here is a variation of the last workout for you to try on Monday:

WORKOUT   5/27/2013

Complete 4 rounds for time of:

• 2 rope climbs
• Run across the driveway and back
• 4 squat cleans (M:225#/W:135#)
• Run across the driveway and back

Set your bar up on the side of the floor between the ropes and the GHD's. Once you do your two rope climbs, run out the roll-up door, across the driveway, and touch the opposite roll-up door before running back. Repeat the run after the cleans. You may power or split clean as long as you pass through a squat at some point. Scale weight and climbs as needed.

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NORCAL REGIONALS DAY 2

Chyna had a rough day on Saturday but still managed to maintain 5th place in the standings and only 7 points out of 3rd. Two good events coming up for her tomorrow.

Big thanks to all the One Worlders who showed up Saturday and cheered for Chyna. She definitely appreciated all the support. You are all AWESOME!!! Seeing all the One World shirts was badass!!!

Papa Cho proud of his daughter. How many of you met Tom Cho for the first time? Isn't he the coolest dude ever?!?! 

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The gym is closed Sunday. All group sessions are cancelled on Monday, but there will be open gym from 11 am to 2 pm. Have a great holiday!!!

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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!!!

BICEPS GONE WILD

The challenge was made. Muscles were flexed. Shit was talked. The challenge was accepted. The battle of the biceps was on!!! Chris versus Cesar. Who was the winner? Post your guess to comments (no posting if you were there and know who won). I'll try and get my hands on the video.....

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The picnic area for the One World Members Appreciation BBQ was reserved today. The date is June 29th! Mark it on your calendars, and make sure you have the day off from work. It's going to be EPIC! More details to follow later this week.

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WORKOUT   5/14/2013

• 5 rep max sumo deadlift

Then....

Complete as many rounds as possible in 20 minutes of:

• 400m run
• 10 kettlebell sumo deadlift high pulls (M:53#/W:35#)
• Max pull-ups or ring rows

Once you let go of the bar, let go of the rings, or let your ass touch the ground while holding onto the rings, your round is over. Your score it total pull-ups or ring rows completed each round.

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NEW TOYS!

The new pulling blocks are finally done! They got to see their first action on Saturday and worked PERFECTLY! The pulling blocks are adjustable to 5 different heights. I also put wheels on one side making them super easy to move around even when all five levels are stacked.

There is no better way to learn hitting full extension in your snatch or clean than training with the pulling blocks. If you want to see a demo, hit up one of the regular weightlifters on how to use them.

ENJOY!

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There have been lots of attempts at the One World Triathlon, but Patrick and Melissa are still the leaders......

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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WORKOUT   5/13/2013

• 5 x 3 front squat
• 5 x 3 bench press

Then....

Complete 5 rounds for time of:

• 10 dumbbell push press (M:35#+/W:25#+)
• 10 pistols (5 each leg; alternating)
• 150m row

I find doing pistols in weightlifting shoes to be much easier than my regular workout shoes. If you can't do a pistol or an assited pistol, do 20 air squats instead. If it is a large group, mix up the order if necessary so everyone isn't on the row at the same time

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ONE WORLD WEIGHTLIFTING

Things are looking cool in the weightlifting area! Next up.... two more bars and another set of KG weights.

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HAPPY MOTHER'S DAY TO ALL THE ONE WORLD MAMAS!!!!

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Enjoy your rest day.....

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ONE WORLD BOOT CAMP SESSION #4

One World Boot Camp Session #4 starts on 6/3/2013. The sessions fill up fast, so you want to purchase your session time ASAP! One World is really proud of Chris Robertson and his Boot Camp. He is doing great work with a lot of people. Keep it!!!

Click on the One World Boot Camp link on the left sidebar to get to the registration page.

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Saturday Workout   5/11/2013

Coach Andrew's Choice. The session runs from 9:00 am to 10:00 am. Open Gym afterward. Enjoy!!!

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GOODBYE FOR NOW!

It's a sad day when you lose an athlete who works hard and is just an all around cool guy to be around. Tuesday was Jose's last day at One World. He and his family are moving to a new home in Antioch. Jose has spent the last few months buying equipment for a new garage gym. He will still be following One World from afar.

Once a One Worlder, always a One Worlder.

Best wishes Jose!!!

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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 / Meissa (CrossFit One World)

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SCHEDULE CHANGE!!!

Beginning this Saturday, we are adding a 9:00am session on with Coach Andrew Stinson. The Saturday session will be "Coach's Choice." This means Andrew will decide on the workout and it will not be posted on the website the night before. In the past, Cheryl had a Sunday session that was run the same way and people LOVED IT! Enjoy peeps!

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WORKOUT   5/10/2013

• 8 x 1 split jerk

Then....

Complete as many rounds as possible in 12 minutes of:

• 30 doubleunders
• 15 push balls (M:20#-10'/W:14#/9')
• 100m run with med ball

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A ONE WORLD GYM PR!!!

Thank you to all of you for your continued support of One World. On Tuesday, we broke a gym record for the amount of people who did the posted workout in a day. 85 peeps. Keep up your dedication and your commitment to not suck at life!!!

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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 / Meissa (CrossFit One World)

The two people who actually do real triathlons are now in the lead!

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SCHEDULE CHANGE!!!

Beginning this Saturday, we are adding a 9:00am session on with Coach Andrew Stinson. The Saturday session will be "Coach's Choice." This means Andrew will decide on the workout and it will not be posted on the website the night before. In the past, Cheryl had a Sunday session that was run the same way and people LOVED IT! Enjoy peeps!

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WORKOUT   5/9/2013

• 15 minutes to determine a 1 rep max overhead squat

Then....

Complete 2 rounds for time of:

• 25 overhead squats @ 50% of your 1 rep max
• 25 kettlebell swings (M:53#/W:35#)

No rack for this workout. The bar comes off the floor. Any time you put the bar or the kettlebell back on the floor after you initially pick it up (including at the end of the 25 reps), you must do 4 burpees.

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QUOTE IT! (AND A CHANCE TO WIN $100)

"I may not PR often, but when I do, it's by 5 minutes!"

Wanna talk about an amazing improvement? Anna did "DT" in December in a time over 15 minutes. Her time last Saturday??? 10:47. WOW! That's almost 5 minutes in 5 months. Pretty incredible. Good job girl!

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WORKOUT   5/8/2013

• 8 x 2 hang power clean

Then....

• 3 x 400m run
• 3 x 500m row

Rest two minutes between efforts. You can do the runs first of the rows first, but you can't alternate. Post your slowest 400m run time and your slowest 500m row time as your score.

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I don't know who this guy is, but he is one badass mofo!!! Cool video. Worth 5 minutes of your time.I will personally give $100 to the first One World member who can demonstrate all 44 of these movements just as they are done in the video. Got to do them all in within an hour. Chris Robertson? Chris Stroud? Maria Corvin? Chyna Cho?

Who wants $100???

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THIS IS NOT 24 HOUR FITNESS

The new Airdynes at One World have been embraced by all of you! Whether you are using them for a warm-up, a workout, or a cool down, the Airdynes rock.

There are some dos and don'ts on the Airdyne.....

#1- Do not stand up off the seat and try and pedal. This will jack up the Airdyne in a heartbeat. Just sit on the seat and pedal your ass off. You are not working harder when you stand on the pedals. (Smiling and wearing no shoes while on the Airdyne is also unacceptable.)

#2- Talking on a cellphone. If you must talk on your cellphone while you are attempting to "workout," talk on your cell while you are doing burpees. That would be something cool to see. If you can't talk on the phone while doing burpees, talk on your phone off the training floor.

#3- No texting or updating your status on Facebook or Twitter. None of your "friends" actually care that you are at the gym working out. Typical Facebook status update: "About to crush it on the Airdyne!" DISLIKE!

#4- Photo bombing your self. #crushingitontheairdyne. You are a loser.

#5- Peeling an orange (and eating food in general). You're gonna get the handles all sticky! The consensus amongst most strength and condititoning coaches is you should eat before you workout and not while you workout.

#6- Doesn't matter if it's WodTalk, BoxLife, Sports Illustrated, or Muscle & Fitness. Reading a magazine, a newspaper, or your Kindle while on the Airdyne is not multitasking. Reading is a great idea if you want to fall asleep. Reading while pedaling does not make your training more intense. (Notice that not smiling and wearing shoes does kinda make the workout more intense.)

#7- HELL YES! Totally acceptable if you keep the Airdyne at 75 RPM or higher. (Better if you do it with Sierra Nevada or Racer 5.)

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SCHEDULE CHANGE!!!

Beginning this Saturday, we are adding a 9:00am session on with Coach Andrew Stinson. The Saturday session will be "Coach's Choice." This means Andrew will decide on the workout and it will not be posted on the website the night before. In the past, Cheryl had a Sunday session that was run the same way and people LOVED IT! Enjoy peeps!

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WORKOUT   5/7/2013

• 5 rep max deadlift

Then....

Complete 4 rounds for time of:

• 5 deadlifts (M:225#/W:155#)
• 10 burpees box jumps
• 200m run

Rest EXACTLY one minute between rounds. Post total time as score.

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ONE WORLDWIDE CHALLENGE WORKOUT FOR MAY 2013

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

• Men- 30:25/Chris Devan (CrossFit One World)
• Women- NO TIME POSTED YET

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A ONE WORLDWIDE CHALLENGE

Announcing a contest for all you One Worlders around the world. The contest will run through the month of May and will be the first of our new monthly contest series.Complete the One World Triathlon and post your time to comments (gym members can post on the dry erase board). I will keep a daily tab on the blog of the best man and best woman's times to beat. What will the fastest man and woman get for their 25+ minutes of misery? A One World t-shirt or tank top and bragging rights until the June Challenge is posted (which I already have planned).

So here is how it works: Do 5 rounds for time of 500m row/50 calories on the Airdyne/400m run. Post your time to comments along with where you train (either your gym or your city if you are independant). This is total honor system. I sure as hell don't want to watch a video of anyone doing this. That would be about as exciting as watching a video of grass growing or water boiling. At the end of May, I will mail a t-shirt or tank top to fastest man and woman's times. Hopefully, the fastest times will be from One Worlders at the gym in order to save me the post office trip......

The daily posting of up to date best times will look like this:

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ONE WORLDWIDE CHALLENGE WORKOUT FOR MAY 2013

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

• Men- 30:25/Chris Devan (CrossFit One World)
• Women- NO TIME POSTED YET

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Good luck!!!

(One Worlders at the gym- We are at a slight disadvantage with our Airdynes because the AD2 monitor does not allow you to lock the screen on calories. The calories only show up every 30 seconds and only for 5 second intervals. Raz did this workout on Saturday and there were times he hit 67 calories before the calorie screen came up. Here is the solution. Before you start the workout, pedal on EASY pace on the Airdyne. When the calorie display is shown, monitor how many calories you row until the calorie screen shows up again. Using this number, determine how many seconds on average it takes to pedal a calorie. Once you get near 50 and know that you are going to go over within 30 seconds, do some quick math in your head and pedal the number of seconds it will take you to reach 50. Make sure you use an easy pedal pace to determine the number of seconds for one calorie in order to assure you go over 50 and not under.)

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WORKOUT   5/6/2013

• 5 x 3 back squat
• 5 x 3 press

Then......

Complete as many rounds as possible in 12 minutes of:

• 7 knees to elbows
• 9 hand release push-ups
• 12 air squats

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