Monthly Archives: November 2011

12-1 WOD

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30 Seconds Donkey kicks

30 Seconds RDL

20 on 10 off squats with a bottom hold



Bench Press



Swingin Annie


Russian Swing

Sit Up

Cash Out…

Roll Out

Courtesy of Stacey Baker

How many times have you looked at the clock and realized “oh my gosh!  It’s already noon and I haven’t even eaten breakfast yet”?  Well, I have done it plenty of times.  The worst part of it is I usually grab the first thing I find to eat…and thats usually not good.
If you are really serious about cleaning up your diet, I suggest packing a cooler.  Does the thought of filling a cooler freak you out?
  Follow these simple rules to make packing a clean-eating cooler a breeze.
*  Never boil one egg when you can boil a dozen.  It takes the same amount of time and far less work to do a bunch.
*  Buy family sized packs of chicken breast and gril or bake them all at once.  Have one for dinner and voila!  The rest will do for meals during the week.
*Look for large turkey breasts at the grocery store and roast it up for dinner and the next days meals.  The bonus here isthat your roast turkey is not loaded with sugar, sodium and other hidden ingredients.
*Pack easily portable foods.  Like apples, bananas and pears that are a complete serving in themselves.
*Put a small jar of natural peanutbutter in your cooler soyou can reach for it when something quick.  Pair it with a crunchy apple for a perfect midday snack.
*  Carry a pre-measured amount of whey protein powder in your cooler at all times.  Mix it with water when you need something fast.
* Carry wraps.  Whole grain wraps aare ideal low-fat ways to transport food both to work and to your mouth.  They keep well and are inexpensive.
*  Low-fat dairy.  Like cottage cheese, string cheese and unsweetened yogurt are great to toss into the cooler as well.  Look for plain varities which can spice up yourself with berries and fruit.
*  Don’t forget to prepare loads of raw veggies.  Slice them and store in an airtight container.  Veggies are excellent complex carbs to munch on with lean protein- The PERFECT combo!
*Complete your packing with water.  Remember, you will need about 1 to 2 gallons per day.



11-30 WOD

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Burgener Warm Up



7 Med Ball Squat Cleans

7 Burpees


Part 1

3×5 Push Jerk


50 Clean and Jerks (We’ll scale where needed but full rx is 95/65)

rest 5 Minutes

Row a 500 for time

Cash Out…

15 Back Extensions or Supermans

15 Sit Ups or GHD Sit Ups

Roll Out

Courtesy or CrossFit One World…

When it comes to CrossFit as a competition, I can give you an edge over theother competitors. This is a simple tip. I won’t even charge you for it, even though you will start performing better. It doesn’t involve a super secret training regimen. It’s not a crazy concoction of supplements that will give you superhuman strength. It definitely does not involve you following a strict nutrition plan. I can assure you that it isn’t performing multiple workouts in a day.
You gain a competitive edge by simply training with integrity in your movement. It’s simple really. What does it matter if you “kill” a workout, but your range of motion within that workout was half ass? Think about what I am saying here. Do you have a Facebook account? Do you check the comments section on Everyone and their mother posts these outrageous workout results. Where are they when competition time comes around? Most are wondering why they can murder “Fran”, but their judge keeps “no repping” them and they are at the bottom of the pack.
Here are some simple tips to be better at performing full range of motion movement within your workout:
1. Know what “full range of motion” means. Learn that first, then finish reading the rest of this post.
2. Concentrate more. Stop getting WOD drunk. Slow down a bit in your training and pay closer attention to your movement. Remember that you have to walk before you can run.
3. Have someone watch your movement and call you out on it when you suck. Make sure that you get someone who isn’t afraid to tell you that you suck. Make sure that you can handle being told that you suck. If you can’t handle being told you suck, you suck so please don’t compete.
4. Buy a cheap video camera and film your workouts. I train a lot by myself, so I do this all the time. It’s eye opening to watch your workout after you are done. I always armchair quarterback myself. It’s a great way to see your movement, and it’s an even better way to learn about what you are and are not capable of when you start to fatigue. This is one of the ways I learned how to more efficiently strategize my workouts.
5. Don’t try and PR every workout, and don’t treat every workout like it is a competition. I’m not saying that you should NEVER go balls to the wall, I am just saying don’t do it day in and day out. Not only will your movement get better, you’ll be less prone to injury. It’s also an easy way to avoid CrossFit burnout. Yes, there is such a thing as CrossFit burnout. If you haven’t experienced it yet, you haven’t been CrossFitting that long.
So there you have it. Five surefire tips to make you a more successful CrossFit competitor. Feel free to tip me at my PayPal account.
By Freddy Camacho | Athlete and Owner of CrossFit One World


11-29 WOD

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10-20-30-20-10 Double Unders

Handstand Practice


12 Min AMRAP

10 Toe 2 Bars

10 Wall Balls

200 Meter Run

*Optional Dynamic Effort option for after if interested…

Cash Out…

Roll Out

No man ever got very high by pulling other people down. The intelligent merchant does not knock his competitors. The sensible worker does not work those who work with him. Don’t knock your friends. Don’t knock your enemies. Don’t knock yourself.” — Alfred Lord Tennyson


11-28 WOD

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Russian Swing

Push Up


Part 1

1-1-1-1-1 Deadlift (We’ll scale this to your ability)

Part 2


Deadlift (50% or 1rm… Not to exceed 185/95)

KB Swings


Cash Out…

One Leg Stretch

Roll Out

Courtesy of CrossFit Girl @ Blogspot… IE Stacey Baker. Thanks Stacey!

Crossfit WOD’s…practicing with Integrity

Integrity…So I want to address this, and let all you know the importance of being honest with yourself.  Especially in the situations that are very hard to be.  Situations like you face almost everytime you are in the ‘CrossFit Mean Streets”.
The magic of the WOD happens not when you finish, but in those final moments when you are in a territory you have never been in.  You know when this happens because you might barely be able to stand, or breathe, or keep your food down,….Like todays wod…I was faced with putting a barbell over head that I was barely holding with my shoulders.  It was in this situation that I didn’t know,…and…against all other wishes my body may have had, I kept going.   I  gathered all the strength I had, both physically and mentally.  Heck…I found myself thinking back to a time when I was stronger to get me though this dilemma.  I took a second to tighten up every rep.  Whatever it was, and however it plays out, I was going to get through it.  I was in a place I have never been before,…and I pushed through it.  I gained access to that territory.  I got my last 15th rep….It was MINE!
On a small and large scale you are experiencing new territories like this every day…and to take that away from yourself by, for instance, counting that last pull up when your chin wasn’t over the bar, or doing 10 reps when you should of done 21, splitting out early on the 400 meter sprint….is blocking this magic from happening.
Everyday you do a WOD.  And everyday your name is written on the whiteboard, next to the score you got.  I can’t imagine making up a score for you and writing it next to your name, but this is what you are doing if the standards aren’t met.
Last Saturday I PR’d on a 2k row.  I beat my last time by 2 seconds.  But I earned those 2 seconds…It took everything I had in me (and then some)…and that measely 2 seconds made a world of difference about how I felt about myself…that is after the temporary pain of the WOD went away.  If I were routinely fudging my scores, skimming numbers here and there…making up times, or not hitting the standards…that 2 seconds wouldn’t have made a difference.  Hell, I could just go to the whiteboard and reduce my time by 10 seconds….that would be alot easier.  BUT…I would have missed out on SO MUCH!, and I wouldn’t of truly known or represented myself with integrity.
So remember this.  When the pain is so much you cannot bear it, do not give in to thinking shortcuts don’t really matter.  You will be missing out on everything if you complete only 98% of the workout.  It’s that last 2% that make you great…..And I want you to be great!
Posted by Stacey Baker

11-26 WOD



10 Tactical Lunges

20 Back Squats

30 KB Power Cleans

40 Sit Ups/ Hollow Rocks

50 Supermans

*Courtesy of CrossFit Inc

This shows the difference between Knees to Elbows and Knees to Triceps… When doing KTE’s, you need to what she is doing on the bottom.

11-25 WOD

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10 KB Clean and Jerk

10 KB Snatch

Practice Turkish Get Ups



One Minute Rounds for max reps of the following:

Thrusters (45/35)



Push Press (45/35)


*One minute rest between rounds

Cash Out…

Couch Stretch for 60 seconds on each leg

“No man ever got very high by pulling other people down. The intelligent merchant does not knock his competitors. The sensible worker does not work those who work with him. Don’t knock your friends. Don’t knock your enemies. Don’t knock yourself.” — Alfred Lord Tennyson

11-24 WOD

Come on in and burn some calories so you can have a piece of pie:)

We’ll have a team WOD ready at 8:00!