CROSSFIT MILPITAS

4 PR's & A New Unlimited Team Record

The picture says it all.

I will not be teaching any classes this week. They are all however covered by our awsome coaches. Thank you coaches! If for some reason I miss a post, just follow the WOD on the main site(www.crossfit.com). If I miss on a rest day Jason will post a WOD in the comments section.

WOD 4/1/08

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

(Coach Rudi, the walking mearusing stick is in Roman's office on the top shelf behind the door, if you want to walk off 800m on the park trail. It measures in feet. FYI - 2624 feet is 800m.)

Oh S@*t

I think I posted this pic before but it's the official Fran pic. Jason had just found out he was doing Fran and "the dread" was instantly present.

WOD 3/31/08

compare to 2/14/08

"Fran"

21-15-9 for time of:

• thuster(m95#/w65#)
• pull-ups

Check out this Muscle & Fitness promo on CrossFit: Click Here

CrossFit's Black Box

CrossFit's programming was developed by empiricism holding precedence over therory. This concept is known in the CrossFit community simply as "The Black Box". We put stuff in the Black Box(inputs) and observe what happens to those inputs when they come out(outputs). If the change is positive we use it. If there is no change or the change is negative we toss it. Here's an example: If I give Bob 6 weeks of programming and nutritional planning and he comes out of that 6 weeks with a 7sec faster 400m, a 10# increase on his snatch, 10 more pull-ups to his max, and 2% less body fat I know it worked and really don't care why. We only care that it's measurable, observable, and repeatable. We measured Bob's success with true numbers, we saw Bob's success, and now let's put a bunch of other folks through the same program to duplicate Bob's success.

There are a ton of ways to do pretty much anything. Eat, exercise, communicate, live, etc... Don't let someone else's "principles" or "therories" get in the way of what works. I know, real obvious right. You'd be suprised how many times I hear a confident voice proclaim "But you can't work legs after you just worked legs yesterday" or " You are burning too much muscle because your heart-rate is higher than the fat burning zone". The same voice has a 135# max squat, can't run a mile in less than 10 minutes, and is over 20% body-fat all with following their workout "principles" religiously for over 5 years.

What I love about CorssFit is that if something emerges that is more effective than the current programming for the goal of "being fit" CrossFit will use it, as long as it's measurable, observable, and repeatable.

WOD 3/30/08

rest day

optional WOD:

3 rounds for time:

• 12(each arm) one-arm db clean & jerks(m35#/w20#)
• 50 double unders
• 25 pull-ups

DON'T FORGET ABOUT THE NEW 7AM MON & WED STARTING NEXT WEEK!!

Guess Who's Back??

That's right ladies and gentlemen, it's a rematch. Live it up. My guess is we won't see this one again for quite some time.

WOD 3/29/08(compare to 3/19/08)

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

AND THE WINNER IS.......

The New Guys

From left to right: Oscar, Dal, Paul, Anthony. All four got at least one kipping pull-up which they just learned today! Make sure to introduce yourself when you see them in class. Welcome guys.

WOD 3/28/08

Split Jerk 1-1-1-1-1-1-1 reps

Some old school fun at One World:

Tune in tomorrow to see who won.

Shock Value!!

I ran into this shirt at the last cert and had to share. It's all in good fun.

Schedule Update:

Starting next week Jeff Phan will be teaching a 7am class on Monday and Wednesday. You guys asked for a morning class...here it is! Once I'm back from a week off whenever my baby decides to show up we will be adding a 7:30pm class Monday and Wednesday as well.

WOD 3/27/08

COMPARE TO 2/19/08

"420 Helen"

Three rounds for time:
Run 420 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

From all of us at Unlimited, Happy Birthday Carmen!

Happy Athlete

Dom has been with us pretty much since day one. He is very consistent resulting in constant improvement of his athleticism. Keep up the good work Dom!

WOD 3/26/08

Rest Day

Optional WOD:

Overhead Squat

1-1-1-1-1-1-1

Food for Thought

Performance Based Aesthetics?

Hunter-Gatherer Economics

You may be thinking the terms “economics” and “hunter-gatherer” are misplaced! Not at all. Keep in mind economics deals with resource allocation, not nickles, dimes and shekels. In the case of hunter-gatherers economics describes foraging strategies, division of labor, food sharing and a myriad of other behaviors that made the HG life-way amazingly efficient. Ethnographic studies put average HG “work” at about 15 hrs per week. This provided for food, clothing, shelter, firewood…everything one needed to live. Now this was a very active 15 hrs but once those toils were accomplished HG’s found themselves with vast stretches of time in which to socialize, relax…and beautify. Beautify? Yes indeed. Tinker with hair, tattoo, scar, paint. A commonality of all HG cultures was a strong emphasis on aesthetics and a surprising resource allocation to enhance ones appearance.

Whoa! That can’t be! Looks are so banal, so Western. Is this original sin? An overvaluing of our lowly selves? Maybe. Or maybe that’s a bunch of limiting value judgments that obscure the reality of our situation and our heritage. Looks are strongly influence social status and (perceived) reproductive potential. Whether we like to admit it or not biology, particularly reproduction, is a potent motivator.

My point here is that the desire to look good and to be well regarded socially is woven into our DNA…and it is STRONG. The economic strategy our species is wired to use ties together food, sex and socialization in a synergistic manner and aesthetics are an important part of all of this. Are you still with me? Aesthetics=important…on many levels.

Now lets consider that HG’s were active and healthy. Anthropological accounts describe them as “beautiful, strong and robust”. Bone density, strength and endurance were on par with Olympic caliber athletes. So our default mode is to be active, strong, well fed and rested. It’s tough to look like shit when you have all those ducks in a row!

I hope I made the point that looks/aesthetics matter. Everyone wants to look good but putting looks ahead of performance is frequently the road to ruin. Whether you are a female wanting to be a size-whatever or a guy wanting to “get big” if the goals are purely aesthetic you will tend to fall into neurotic eating behaviors. This does not describe every situation, only about 99.999% of them! A simple google search with the terms “eating disorders by sport” clearly shows that the more AESTHETICS oriented a sport the more likely are eating disorders. Track&Field, basketball, volleyball tend to focus on performance and have a relatively low occurrence of eating disorders relative to dance and gymnastics. Wrestling produces a fair number of eating disorders due to the constant obsession with WEIGHT. Performance is almost forgotten in favor of trying to take as large an athlete as possible, dry him out, then hope you can bring them back to life for the event. In contrast, many jiu-jitsu tournaments require that competitors weigh-in immediately before a match. The scale is actually outside the mat area and you either make weight and you get to wrestle or don’t and you forfeit. I think this is a far more sane approach and it likely decreases the potential for squirrely eating.

In our training practice the folks who are performance oriented feed themselves well. When they know they have 18.973654 pull-ups and they will kill for the 19th we do not have problems with meal skipping or dicey food choices. When people get tired of coming in DFL (dead-fucking-last) they get serious about their food. Then the performance increases and the aesthetics take care of themselves.

The desire to put aesthetics first is strong, and to be sure it IS important and it is woven into our DNA. If you fall into this trap however you will have neither the aesthetics nor the performance that you otherwise could.

-From Robb Wolf

Post your thoughts to comments.

WOD 3/25/08

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

My Mom at an oylmpic weightlifting competition:

Certified!!1

Jeff soaking in knowledge during the the cert. He also got his first muscle-up today!

Today's tip comes from Boz: The best way to practice your handstand is to walk your feet up a wall until your chest touches the wall and hold everything tight. This prevents the massive arch in the lower back that usually results from practicing with your back facing the wall.

Click Here: CrossFit in today's New York Times

WOD 3/24/08

30 Muscle-ups for time

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Some inspiration for anyone out there starting Bellarmine football next year(Hmmm...wonder who I could be talking about):

Old School

How cool is this picture? I bet some "fit" people came out of this place.

I just got back from the level 1 cert at One World. Our own, Jeff Phan, was in attendance and will soon be a level 1 certified trainer. Congrats! By the way Jeff, I'm calling that your Fran PR. That was the first time you did everything 100% legit-be proud!

I love these seminars, I always pick up some new cue or cool way to explain something.

Nicole had a simple yet eye opening analogy: Leg curls plus leg extensions don't equal a squat just like 3 lines side by side don't equal an "A". Letters in the alphabet are what they are, just as functional movements in life are what they are.

WOD 3/23/08

Clean and Jerk 1-1-1-1-1-1-1 reps

 

Take The Work Out Of Your Workout!!!!

Thank CrossFit SF for finding this incredible way to tone the abs. Their blog has some awesome content. Sunday's WOD: watch TV in the Hawaiian chair for time.

Adrian Bozman uses the hawaiian chair daily and has incredible core stabilization strength:

Not really. I'm pretty sure Adrian has never used the hawaii chair, but did I get anyone??

WOD 3/22/08

Rest Day

9am basics class is on!!

Jason's 12pm WOD:

5 rounds for time:

25 pull-ups

25 burpees

25 abmat sit-ups

Looks like a killer workout. 

Are you Dead??

Deadlifts have incredible benefits for the mind and body if done correctly.

Here are a few:

As a compound exercise, the movement spans three joints with extension occurring at the hip, knee, and ankle joints, thus utilizing several large muscle groups.(2) When compared to isolation exercises, compound movements that involve larger muscle groups elicit a hormonal training response that results in greater strength gains.(1) The dynamics of the lift itself may also lead to greater gains in hypertrophy. (1) The Deadlift also has possible rehabilitation benefits. It has been hypothesized that the moderate to high hamstring activity elicited during the Deadlift may help to protect the Anterior Cruciate Ligament during rehab.(2) The movement of the Deadlift translates well into real life as it mimics bending and lifting. Anyone who has a toddler is quite familiar with the motion of the lift already.

If you are new to the deadlift, forget about time and load until you can do them with flawless form drunk and blindfolded. Check out the video below for a refresh on form. Have a coach or training partner look at your form and if it isn't exactly like the below video(don't shrug up like the first girl), fix it!

P.S. Bryant, (Jenna's man)we want you to come by and lift some records!

WOD 3/21/08

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Deadlifts:

Fight Gone Bad Fun

Good work you guys!

Jason and Erwin catching air

Yep! That's Don after his first CrossFit workout!!

WOD 3/20/08

Four rounds for time:
Run 400 meters
Rest 2 minutes

The noon class will spend 30mins covering oly basics and then complete the WOD.

The PM class will do this WOD:(sprints and cars don't mix well)

Complete 10 rounds for time of:

• 15 deadlifts (M:135#/W:95#)
• 15 push-ups

Make Your Best Ugly Face

Desiree and Marvin showing how hard they're working. If you ain't got an ugly face, you ain't working hard enough.

New rash guards are in! Pick one up at the front desk.

WOD 3/19/08

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Judging by this face, he must be the worlds hardest worker:

200# Shoulder Rolls on Tippy Toes???

Not really....but who can tell me what's going on here?

Whatever it was it happened during lunch at an awesome Pose Running seminar led by Brian Mackenzie from CrossFit Newport Beach and held at CrossFit San Francisco. What I realized was running, just like CrossFit, highly depends on technique. I will spend the next six weeks really trying to master Pose running and share what I've learned with anyone who wishes.

WOD 3/18/08

rest day

optional WOD:

Complete the following for time:

10/1

9/2

.....

1/10

of pull-ups/ring dips

then hang power cleans/back squats(m95#/w65#)

AJ & Marvin: See you in a Month

AJ's before pic. Gotta love those boxers.

Marvin, I'm sorry man I don't know what happened to your before pic. We will get one tomorrow and I'll get it posted.

Found it Marvin...Jenna took the pic, that's why it I couldn't find it:

Both Marvin and AJ want to improve their overall athletism(and get shredded up). We will check back in with them in a month. Guys, go ahead and post your stats. Let's do Bodyweight, Body Fat, if you have a kipping pull-up(if so - how many?), max deadlift, any other benchmark you'd like to add, and how long you've been CrossFitting. They are both going to hit the WODs hard and Zone it up. Knowing AJ and Marvin, there's no doubt we will see strong improvement.

Request: I would really like to get at least one of the mirrors covered. I would also like to give our little home some personality. If you have any posters to donate that you think might relate to CrossFit, sport, or us as a team please bring them on in.

WOD 3/17/08

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

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Compare to 2/12/08

Basically A Blast

Raz's first basics class was a great success! We got to spread the word about CrossFit, teach new athletes some fitness skills, and push through an intense team workout. Thanks to all of you for getting your friends and family involved and thanks to Raz for teaching an awesome class.

Every Basics class will be a little different...What will next week bring???? You'll have to show up find out.

WOD 3/16/08

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Score number of rounds and number of pull ups each round

How To: The Stopwatch

Start Button:

Stop Button:

Reset Button:

And there you have it!! We had a certain coach miss this one and 6 athletes finished a tough WOD timeless. I will not name this coach because she threatened to knock me into next year if it ends up on the website. I know she felt horrible about the incident and has enrolled in a stopwatch certification. She promises to never put any of our athletes through this type of excruciating pain and agony again.

WOD 3/15/08

Snatch 1-1-1-1-1-1-1

Don't forget about "Basics Class" at 9am

Our first Unlimited Video!!!!!:

Good Times!!!

I have 2 songs that give me that extra little edge during a WOD:

1. Walk - Pantera

2. Break Ya Neck - Busta Ryhmes

What are your song(s)??? Post to comments

WOD 3/14/08

Rest Day

Optional WOD:

75 overhead squats (m95#/w65#)

Hey, I know that guy:

More 1 Month Results

Andes before: 144 lb and 5%bf using calipers

Andres after -147.5lb and 6%

Andres' goal was to increase muscle mass. Way to go Andres!!

The moral of the story: Find a purpose and go for it. Whether it's to lose fat or gain muscle in a certain amount of time, deadlift 500#, or get a 3 minute fran. Why do you CrossFit?? Sure we all want "to be fit", but narrow that down to something specific. It's a great sense of accomplishment go after something head on and nail it.

On a side note: I am very happy with the improvement of athleticism over the last 6 weeks. Think back to your basic movements course. WOW! What a difference. Thank you all for working so hard!

WOD 3/13/08

"Michael"

3 rounds for time:

• run 800m
• 50 hip extensions
• 50 sit-ups

1 Month Results

Jason's before: 215# / 18.9% bf

After: 210# / 16.9% bf

Coach Rudi's before: 178# / 17.9% bf

After: 178# / 16.5%

My before: 202# / 11% bf

After: 210# / 11.9% bf

Here are the original posts with our goals and what we did for a month:

Jason's post from Feb. 12:

Jason "kaka" Khalipa saw my post yesterday and said he's going to follow the WOD's but change his diet to loose bodyfat and get "shredded". Knowing Jason, there's no doubt in my mind he'll do this. This means for the next month Jason and I have commited to working out exactly the same and are expecting to get different results based on food intake alone....hmmmm, possible? I think so. We shall see.

Coach Rudi's post from Feb. 13:

Coach Rudi is in! Here are his starting stats: 178# / 17.9%(body impedance). His goal is lose bodyfat. He plans to continue eating the way he has been(which is whatever the hec he wants) and add CrossFit 2 times a week in conjunction with his current martial arts training.

My post from Feb.11:

I'm going to do a little experiment on myself for a month and change my goal to increase size with added muscle. I will continue to follow the WODs as I always have and simply change my diet. Today I weigh 202...I'll check back in with everyone March 11.

We hit our goals. Hope this motivates some of you to mess around with your diet. You have a killer workout program, try the food thing!

WOD 3/12/08

"Tommy V"

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

I'll have subs for the rope climb.

Vaulted

Matt Trinidade from San Jose Parkour came in to demonstrate and teach me some basic parkour movements. I had a great time and have some stuff to practice. A parkour class is something I would love to add in future. Is there any interest??

Promote our Sat 9am basics class. Let's get it filled up for Raz!

WOD 03/11/08

Run 5k

compare to 02/16/08

Jenna will have something different (and I'm sure wild)for her PM class.

TOSH blasting through Grace at a cert.

Discipline

This guy has eaten the same crunchy food every day for 3 years. He still has the discipline to hold off on a treat. Try the Zone or Paleo diet for 2 weeks. It will take discipline ,which you have. If he can do it for 3 years what's a couple weeks? If you don't like how you feel you go right back to your current diet. Check out the articile I taped up in the gym and ask me for a block chart.

WOD 3/10/08

Rest Day

Optional WOD: "Karen"

150 wall balls for time(m20#/w12#).....

......rest 5 mins and then do 100 GHD sit-ups for time

More cool Parkour stuff:

The Man With One Name

Raz is joining the Unlimited family. He is a great coach and incredible athlete. I'm excited to have him share his knowledge with all of us. He will definetely make us a stronger affiliate. Welcome Raz!

Schedule change:

A Saturday 9am "basics" class will start March 15. Unlike any other class, your friends, family, and anyone else who wants can try this one out for free! Raz will be the coach. All Unlimited athletes are welcome and encouraged to attend. It will be a great way for you to brush up on fundamental skills and still get a killer workout. Raz's class will not follow the main site. Format will be something like this: form discussion and application of one or two basic movements followed by a simple workout(Notice I used simple not easy). Again, anyone can attend and I think this will be a great way to share CrossFit with newbies and help keep the veteran's form legit. We will still have Jason's 12pm class which will follow the main site WOD.

So what happens when someone new likes it? What can they do to get started?

Two Options:

• Get a monthly membership, pay for the basic movements course and upon completion have full access to classes and The Cell.
• Skip the basic movements course, get a monthly membership and attend Saturday 9am classes until they are signed off for the 9 basic movements.

Let's spread the word and fill up Raz's first class!

WOD 3/09/08

"LYNNE"

Five rounds for max reps of:
Body weight bench press
Pull-ups

compare to 02/22/08

We have no classes Sunday, but that doesn't mean take the day off. Go give it your all and post if you have any scaling questions.

Brendan from North Santa Cruz handling Lynne:

All Out Effort

Erwin floored after his first "Dianne". 9:20ish(sorry forgot the exact time) with ear-depth full range of motion parallette handstand push-ups is STRONG.

Before CrossFit(BC) I lifted 5 days a week for an hour and a half separating and isolating muscles. I would also do 30 minutes of machine based cardio 3 days a week. Looking back now, I went the last two years of this routine with little or no improvements in strength, power, stamina, endurance, speed or flexibility. Obviously I did not make any changes athletically to my nervous system(I never really stimulated it with those difficult arm curls). My co-ordination, agility, accuracy, and balance were mediocre at best. After CrossFit(AC) I have measureable results of improvements in all 10 areas, not to mention I have a ton more fun. I would say my weakest of the 10 is strength. I'm not saying I'm not strong, but in relation to the other skills this is where I need the most improvement. What fitness skill do you need the most improvement?

Please post to comments

WOD 3/08/08

Hang squat clean 3-3-3-3-3-3-3 reps

compare to 2/20/08

A Proud Coach

Pam locking out on a 175# deadlift(pr). Jenna coaching her through it. Jenna is an awesome instructor and motivator. She teaches every Tuesday and Thursday night at 6:30pm. She motivated nearly every athlete in class tonight to a new PR. It was great to watch all that success. Great effort from all...be proud of yourself.

WOD 3/7/08

"Dianne"

21-15-9 for time of:

• 225# deadlift
• handstand push-ups

One of the most insane CrossFit performances:

It's a Bird....It's a Plane...It's Supercoach

Coach Rudi handling business during the "Filthy Fifty". Coach is an awesome athlete who always takes the WOD's head on with everything he's got.

We are right around 1 month and those of you who have been CrossFitting consistently have already seen some amazing changes in strength, endurance, and overall physical ability. Great work! A few of you want more and want it faster. Diet is your answer. Check out this awesome video of Nicole explaining the CrossFit food mentality: Nicole's Nutrition Lecture

WOD 3/06/08

Rest day

Optional WOD:

Deadlift 1-1-1-1-1-1-1

Hieu da Man & Stressman

Hieu is a monster when it comes to met-con workouts.

Mr. Zussman finding himself out of breath and still has great hang-loose form.

I was checking out the SF CrossFit website and I came across a beautiful post by Adrian Bozman:

"Know this: When one of your coaches is asking for perfection (or damn near it), there is an unwritten agreement that it may not happen immediately. We understand this, but believe (truly) that over time you are capable of developing beyond your current standard. The coach's job is to re-inforce the things you know that you know, remind you of the things you forget you know, and teach you the things you didn't know you didn't know...all you have to do is fight for it. The process is the important part of this journey, and part of that process is fighting for perfection. None of us will ever attain perfection in many of the skills we practice, but merely get closer to mastery. The struggle is where the learning is and shouldn't be approached or dismissed lightly. It is your responsibility to truly want to improve no matter what your current skill level. So enjoy the process, enjoy the road, but most of all enjoy the struggle! Even if it's not perfect, fight for it!"

Well said Boz..

WOD 3/5/08

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Got Grip?

The PM class blasting through some knees to elbows.

Times and scores are important to us, we are all competitive. Guess what will drive a better time/score?...technique. Solid technique moves loads along the most productive paths enabling us to increase intensity. And guess what happens with increased intensity?...technique faulters, go figure. What this means is get your technique nailed at a slow speed then ratchet it up until you're pushing so hard you make mistakes, then fix it at that speed and continue the everlasting cycle of CrossFit.

WOD 3/4/08

"Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

I'm getting ideas...check it out: Parkour with CrossFit

Get LOW LOw Low low

A group of fresh faces spent a couple hours learning about CrossFit today. To cap off the day we did some bottom to bottom tabata squats. Welcome Mari, Clay, Julie, Araceli, Vinay, Marvin, and Desiree.

Our program is growing strong just through the word you are spreading! I want to thank all of the Unlimited CrossFitters. You are awesome, keep talking about this stuff to anyone who'll listen. Be proud to be part of a fitness revolution.

WOD 3/3/08

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Keep your grandparents/parents moving:

A Face With The Name

Eric from One World visits this site on a regular basis and posts some good comments. I especially like the one yesterday about me being the man when it comes to form :). He has a 30 day goal of shredding up. He's posting his diet every day in the comments section of the One World site...check it out. He started Feb. 25 and is doing great so far. Keep up the good work Eric.

WOD 3/2/08

Rest day

Optional WOD:

7 rounds for time:

• 10 box jumps(m24"/w18")
• 10 cleans(m95#/w65#)

These are full squat cleans

I will be teaching this one at One World tomorrow at 8am. You are welcome to show up.