Crossfit One World

MISSING

Roman worked out this morning and changed his clothes in the locker room. He dropped one of his socks. Someone picked up the sock when they were changing. Roman says the sock has sentimental value. He actually had a tear in his eye. Poor guy. I think he is offering a reward. That must be one helluva sock.

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Late notice: Andres of Crossfit Marin called last night and informed me they are doing another Gymnastic Seminar and workshop on Saturday. Here's the details:

Freddy,

First off, Roger will run a 1.5 hour trainer’s seminar from 3:30pm-5pm with Russell “The Gremlin” Bruel and myself as assistant coaches. I will be running another gymnastics workshop/class from 5:30-8:30pm.  The emphasis here is to actually be in an intense CrossFit adult gymnastics class and while rookies and noobs are welcome, we will try to progress past the basic movements into beginner and intermediate skills. Lastly, we will have our open skill request session from 8:30-9pm.  If there is enough interest, we might even stay later than that.

Here is the pricing schedule for this Session:

                Trainer’s session 3:30-5pm:  $60
                Gymnastics workshop 5:30-8:30pm: $60
                If you sign up for both: $100 > save $20!

The address is:
300 Piedmont Ave, suite 604
San Bruno, CA, 94066

-Andres De la Rosa
Co-Founder, CrossFitMarin
Phone #: 415.260.0043
www.CrossFitMarin.com
Amadraeus@CrossFitMarin.com

Contact Andres directly if you are interested in attending.

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Please make sure you get a membership card issued from the front desk. One World now require everyone to scan in their membership cards before they attend class. We've made it simple.... You can leave your card in the rolodex file next to the scanner so you don't have to worry about bringing it home and back to the gym all the time. Thanks everyone!

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WOD   10/4/2008

Max weight overhead squat

1-1-1-1-1

The overhead squat is the best movement you could possibly do to strengthen your mid-line stability. Take it slow, but don't be afraid to push it. Brad will show you the proper way to dump the load if you miss the lift.

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Overhead squatting and how to dump as demonstrated by Eva T. and Annie Sakamoto. Video from www.crossfit.com

This guy had what you would call a really good day doing max overhead squat!

NEW TATTOO

Silvia Haro showing off her new tattoo which was affectionately called "A Displaced Tramp Stamp." Congrats to Silvia who is marrying her boyfriend Mike Mahaney in January. After six years they are finally tying the knot!

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Starting this weekend, Jason Kinser will be coaching an Olympic Weightlifting session on Sunday mornings from 9am to 10am. This is a One World members only session, unlike the free training session that occurs at 10am. Jason has completed both his Crossfit Level I Trainer Certification, and the Crossfit Olympic Weightlifting Certification. Jason is a high school teacher and coaches a lacrosse team. Jason has come leaps and bounds from his first Crossfit One World workout! It's great to have him onboard the coaching staff.

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READ THIS!!!!

I want to add the five bodyweight deadlifts/1 rope climb as many times as you can in 20 minutes to the Wall of Fame workouts. It needs a cool name. I am throwing it out there for you boys and girls to name for me. Keep in mind it has to be three words or less (i.e.- Fight Gone Bad, Death by Burpee, Nasty Girls, etc.) As it stands right now, Schoolboy will have the top score with 24 rounds even. Wow! Post your ideas for the name to comments. I'll start it out with my idea:

"Dead Man Hanging"

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REST DAY~~~SKILLS DAY   10/3/2008

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

Row 500m for time

We need some new 500m row times for the Wall of Fame board. The board is wiped clean, so any attempt might get you on the top!

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If Jason can coach his two daughters up the rope, I am sure he can coach you to a bodyweight snatch!

ANGELIC SWEAT

Probably the best sweat angel photo I've seen in awhile. Can you name the body that goes with the angel? Keep the secret for a little while if you were there!

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The Halloween Party is on!!! 10/31/2008 at 7pm. Costume party.....pot luck food.....bring your own beverages.......no Crossfit Century.......jumper for the kids.......games.....prizes..... Yes!!!!

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The stretching seminar is back! Kathleen Finnerty of Crossfit KMSF will be the guest instructor on November 8, 2008 from 1:30 to 3:30pm. Save the date!!!! Ask anyone who went to the last seminar and they will tell you that it was awesome! The cost is still under construction, but I will post it as soon as I hash out the details with Kathleen.

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Crossfit Unlimited is hosting a one day kettlebell seminar on 9/15/2008 from 11:00am to 2:30pm. Space is limited to 20 participants. They have two awesome kettlebell coaches scheduled to share the wealth of knowledge and hands on info. Learning how to apply proper kettlebell technique to training will help in many areas of Crossfit. The cost of the seminar is $65. To reserve a spot, send an email to austin@crossfitunlimited.com.

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WOD   10/2/2008

"Annie"

Complete 50/40/30/20/10 reps for time of:

• Double unders
• Sit-ups

You may do the sit-ups any way you wish.

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Speal from Crossfit Park City just opened his new box. Speal is The Real Deal Speal. Visit his site, and check out this lightning fast "Annie": 

FUTURE STUDS

Brazilian Jiu-Jitsu kids takes place every Monday, Wednesday, and Friday from 5:15 to 6:15 pm. Every kid in the class so far has a parent that is Crossfitting!

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Challenge yourself to get better at the things you most hate to do. Time spent improving your mediocre or poor performance will not only improve those areas, but you will also excel in the areas you are rocking it. Don't like overhead squats and you suck at them? Do more overhead squatting. What do we almost all hate? Running. Challenge yourself to run an extra 800m every day or how about around the block (1.1 miles) before or after your training session. It doesn't take a ton of work to improve your fitness, but it does take a commitment. Are you up for the challenge?

Speaking of running..... I offer three WOD's.... You get to pick!

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WOD(s)   10/1/2008

#1- Complete 5 rounds for time of:

• Run 400m
• Row 500m

#2- For overall time (including rest time):

• Run 400m
• Rest 3 minutes
• Run 800m
• Rest 4 minutes
• Run 1600m

No one posted a time for this the last time it was up (gym was closed).

#3- Run 5k for time. (Everyone's favorite)

Variety is the spice of life!

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FASHIONABLE DEADLIFTING

Black and yellow shoes + black pants + black and yellow shirt+ yellow bracelet + black and yellow plates = Huge new deadlift PR! Annie proved out right that if you look good, you will perform better!  :-)

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I just added Crossfit Centurion to the must see sites list. Ian and Allison Carver recently affiliated. Their daily blog posts are full of tons of great information. Stop by and welcome them to the Crossfit Affiliate family.

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WOD   9/30/2008

Complete as many rounds as you can in twenty minutes of:

• 5 bodyweight deadlifts
• 1 rope climb

Your coach will get you through the rope climb substitutions.

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Speaking of deadlifting....how about another PR video! Jason Kinser breaks into the 300# club.

CROSSFIT CALTRANS

I see Mary, Rita, Maria, J.D., Bradass, Chris, and Alina all doing virtual shoveling California highway worker style. Cheryl is the lone worker getting through her 100 push-ups during the Crossfit One World "Time Trials" workout.

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REST DAY~~~SKILLS DAY   9/29/2008

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

Shoulder press 2000# (one ton) overhead in the least amount of reps as possible. No legs!!!! Post weights for each rep to comments.

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Check out the difference between a shoulder press,  a push press, and a push jerk.

THE 2009 FIGHT GONE BAD III CREW

The 2009 Fight Gone Bad III fundraiser participants. A great time was had by all. Special thanks to all the guests: Crossfit Unlimited, Crossfit Sonoma County, Crossfit Santa Clara, and a very cool team from the U.S. Coast Guard.

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I love that everyone brings cameras to the events and snaps pictures.  I have created a Crossfit One World flikr.com account for all you awesome photographers to upload your photos. I don't care if they are special event photos, like FGB or the Fish Tourney, or just random photos from the gym or other places you One Worlders might visit. Be creative! The link is on the sidebar to visit our Crossfit One World account. If you would like to upload photos, you will have to contact me (freddy@crossfitoneworld.com) for the account username and the password.

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A free workout on Saturday, and now the regular free workout on Sunday! More madness from Joe D......

WOD   9/28/2009

Two man teams.... Both athletes run 800m, then with one person working at a time, they do a squat ladder to 10 (I do one rep, you do one rep, I do two reps, you do two reps, etc.). The athletes then run 800m. They do a squat ladder to 15 reps. They run 800m again, and then finish with another squat ladder to 10 reps.

Yikes! This is totally doable. For info, Joe D., Chong, Bradass, and Zvi all did this workout on Thursday doing Squat ladders of 15, 25, and 15... over 500 squats! Their last 800m runs were hilarious to watch. (I should have got video of it!)

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Check out Eric Gohler hitting a 585# deadlift. WOW!

FIGHT GONE BAD III IS ON!!!

Here was the Fight Gone Bad II fundraiser crew from last year. This year is going to be even bigger!!!!

We will start setting up at 3:00 pm. Bring food and beverages. One World will supply plates, napkins, utensils, etc. We will demo the workout at 3:30 or so. Bring your friends and family. This is just like Sunday....free workout for those who have been thinking about drinking the kool-aid. You do not have to be a registered participant to participate in the fun/madness.

There will be no coached 9:00 am session tomorrow. The gym will be open since there is a Krav Maga class, but there will be no One World trainers present. Knock yourself out if you need to train because you can't make it in the afternoon.

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Announcing the 2009 Crossfit Games: July 11 & 12. There is no free for all sign up this year. A good performance in the 2008 Games or qualifying in a regional qualifier in May 2009 will get you in. More details to come from Crossfit HQ! WooHoo!

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WOD   9/27/2008

"Fight Gone Bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The athlete performs three rounds total. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

The four divisions for the fundraiser are:    

1. Class A: Standard Men = 75 lb PP and High Pull, 20lb Wall Ball and 20in Box        
2. Class B: Modified Men/Standard Women = 55 lb PP and High Pull, 14lb Wall Ball and 20in Box        
3. Class C: Intermediate = 35 lb PP and High Pull, 8lb Wall Ball and 20in Box (step ups are okay)        
4. Class D: Beginner/Kids = 15lb PP and High Pull, 4lb Wall Ball (can be lowered 2in from standard height) and 10in Box

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Coach Glassman explains "Fight Gone Bad."

THE FILTHY FIFTY RITA STYLE

Having problems remembering the entire workout and don't want to slow yourself down walking back to the dry erase board? Rita shows off her portable notepad. She can either invest in white out, or she can buy a set of shoes for every long workout. I like the lots of shoes idea!

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Posting this again:

I have been slacking on firing everyone up to get Fight Gone Bad III donations. I apologize.... It's been a crazy month. We are WAY behind our fundraiser goal!!! I need all of you to email this link to your friends and get them to donate to this great cause. 

http://athletes.kintera.org/faf/search/searchParticipants.asp?ievent=275345&lis=1&kntae275345=DC8294645997489A8BE11F861D708892

They can type in any One World registered athlete's name to make the donation. I ask that all the registered athletes post their FGB III registered name to comments so people can donate in your name. It takes just a view minutes to make a donation online.

My registered name is Freddy Camacho.

If you follow this site, I ask that you please please please take a few moments of your time and make a small donation to help prostate cancer research and the Wounded Warrior Project.

Thank you to everyone in advance!!!!

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WOD   9/26/2008

"Cindy"

Complete as many rounds as you can in 20 minutes of:

• 5 pull-ups
• 10 push-ups
• 15 squats

-OR-

"Mary"

Complete as many rounds as you can in 20 minutes of :

• 5 handstand push-ups
• 10 pistols (alternating legs)
• 15 pull-ups

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Here it is folks! Schoolboy pulls a 370# deadlift and gives a shout out to Tony T. and Patrick.

DEADLIFT MADNESS!

What a great workout day at One World! 21 athletes attempted the max weight deadlift WOD, and 13 people hit new personal records! Patrick and Tony T. both hit 365#, but they were outdone by 16yo/140# Schoolboy Josh Johnson who nailed a 370#. Wow!

Awesome work by everyone today. Some notables: Tia with a 25# PR at 185#, Kassondra with a 253# first ever max deadlift effort, Steve with a 345# effort, and (not to be outdone by Schoolboy) 15yo Alina with a HUGE 225# lift! I loved being the coach/cheerleader tonight!!!

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How do you hit a 370# deadlift when you weigh only 140# and you are only 16 years old? Hug your mom for good luck!!

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I have been slacking on firing everyone up to get Fight Gone Bad III donations. I apologize.... It's been a crazy month. We are WAY behind our fundraiser goal!!! I need all of you to email this link to your friends and get them to donate to this great cause. 
http://athletes.kintera.org/faf/search/searchParticipants.asp?ievent=275345&lis=1&kntae275345=DC8294645997489A8BE11F861D708892

They can type in any One World registered athlete's name to make the donation. I ask that all the registered athletes post their FGB III registered name to comments so people can donate in your name. It takes just a view minutes to make a donation online.

My registered name is Freddy Camacho.

If you follow this site, I ask that you please please please take a few moments of your time and make a small donation to help prostate cancer research and the Wounded Warrior Project.

Thank you to everyone in advance!!!!

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REST DAY~~~SKILLS DAY   9/25/2008

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

Practice your handstand

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The one day I am really excited to get home from the gym and post a video on youtube (Schoolboy deadlifting 370#), and what do I get???? The youtube "accounts"  site is down for maintenance. Curses!

So instead, you get this AWESOME video of a Russian ninja.