Sunday, July 31, 2011

Saturday, July 30, 2011

Saturday July 30, 2011

4 Rounds
500M Row
12 Deadlifts (Body Weight)
21 Box Jumps (20"/24")

Friday, July 29, 2011

Friday July 29, 2011

3 Rounds
50 Double Unders (150 Singles)
25 Wallball 2-fer-1's (12#@9'/20#@10')

Sub for 2-fer-1's = Use a lighter weight ball to perform the movement. If you normally use a 12# ball try an 8# or 10# ball (medicine ball). This will help in throwing it a bit higher and allow you the time to do 2 squats while the ball is in the air.

Otherwise Sub for 2-fer-1's = 2 times the amount with normal weight. Therefor 50 Wallballs each round.

For the 2-fer-1's you may have to use a lighter WB. 2-fer-1's are just that. With the WB in your hands squat down completely and back up thrusting WB to your mark on the wall. As the WB leaves your hands complete another squat (down and up). As you are finishing your 2nd squat (w/o the WB) catch the WB and repeat. HAVE FUN!

View Previous Times:
Wednesday September 15, 2010

Thursday, July 28, 2011

Thursday July 28, 2011


Don't forget to tune into the 2011 CrossFit Games broadcast live (streaming) from ESPN 3. It starts Friday July 29 to Sunday July 31. ENJOY!

Wednesday, July 27, 2011

Wednesday July 27, 2011

4 Rounds
400M Run
5 Ring Dips
15 Pushups (Hand Release)
25 Situps (Unsecured)

Tuesday, July 26, 2011

Tuesday July 26, 2011

5 Rounds
400M Run
10 Power Cleans (60#/95#)
10 Front Squats (60#/95#)

View Similar WOD:
Friday October 29, 2010

Monday, July 25, 2011

Sunday, July 24, 2011

Sunday July 24, 2011

4 Rounds
400M Run
35 Double Unders (105 Singles)*

* I would like to see everybody attempt DU's in this WOD. If 35 is too many for you right now, do 5 DU's per round. If 5 is too easy do 10 or 15 per round. Make it something challenging but at the same time something new to learn. Remember practice what you suck at.

Saturday, July 23, 2011

Saturday July 23, 2011

4 Rounds
400M Run
10 Deadlifts (Body Weight)
15 Box Jumps (20"/24")
20 Jumping Squats

Friday, July 22, 2011

Thursday, July 21, 2011

Wednesday, July 20, 2011

Wednesday July 20, 2011

From Rayne
10 Burpees - 1 KB swing
9 Burpees - 2 KB swing
8 Burpees - 3 KB swing
7 Burpees - 4 KB swing
6 Burpees - 5 KB swing
5 Burpees - 6 KB swing
4 Burpees - 7 KB swing
3 Burpees - 8 KB swing
2 Burpees - 9 KB swing
1 Burpees - 10 KB swing
5 Burpees - 1 KB swing
4 Burpees - 2 KB swing
3 Burpees - 3 KB swing
2 Burpees - 4 KB swing
1 Burpees - 5 KB swing

Tuesday, July 19, 2011

Monday, July 18, 2011

Monday July 18, 2011

3 Rounds
50 Double Unders (150 Singles)
40 Air Squats
30 Situps (unsecured)
20 Pushups (hand release)
10 Push Press/Jerks (60#/95#)

View Previous Times:
Wednesday June 08, 2011

I didn't realize we did this only over a month ago.

Sunday, July 17, 2011

Sunday July 17, 2011

Recreational Family Trip!

Go for a Hike, Long Run, Long Bike Ride, Long Swim or something else recreational with the family. Make it fun and something new. Only 6 months away for the TOUGH MUDDER. If you haven't signed up, make sure you do. It will be an experience you won't want to miss. Ask me for details and how to sign up for our team.

Getting ready for the Tough Mudder in Alpine Lake! Yes that is snow in the background!
Bennett's Bike Ride

Saturday, July 16, 2011

Saturday July 16, 2011


Very Interesting Read. This was a post from CF OneWorld by Alex

Today somewhere in America, a patient will be rushed to a hospital’s emergency room (ER) after complaining of the worst headache of her life. She is in her 30s, young, slender, in shape, free of drugs, and avoids smoking or alcohol use. During the initial assessment in the ER, she quickly loses the ability to speak. Immediately a code grey is called and the patient is rushed to a CT scanner, where they see a huge MCA aneurysm. A neurosurgeon is summoned and immediately the interventional radiology (IR) team is brought in to attempt to clip the aneurysm. Unfortunately the patient’s aneurysm is unreachable through a clipping so this neuro-radiologist who fellowed as a neurosurgeon converts the multi-million dollar IR suite into a very sterile high functioning operating room (OR). The aneurysm is then coiled, secured and the patient is then taken to the intensive care unit (ICU) where she will spend the next two to three weeks avoiding a very life threatening vasospasm window. ….

This is the bad ass American Health Care system in action at its best. Every day there is a car accident, a gun shot wound, a septic patient, a heart attack needing a balloon pump and and an open heart surgery. There are strokes that need fixing and holes that need patching. There are doctors, nurses, pharmacists, nurses aids, janitors, pharmacy techs, and secretaries, who all play a role in saving hundreds of lives on a daily basis. This is our health-care, this is tertiary care........

What it is not.......

It is not a health-care system that is proactive. It is not a system that fixates on preventive medicine. It is a system that waits until you are suffering before it intervenes. Diabetes II, ischemic strokes, heart attacks, coronary artery disease and high cholesterol are all preventable diseases, yet, millions of people will die this year simply because they could not put a handle on the very serious precursors to death.
•18.8 million Americans were diagnosed in 2010 with diabetes. 74 million are in the pre-diabetes stage.
•174 million dollars was spent in fighting diabetes alone.
•One in three Americans are diagnosed with high blood pressure.
•74 million dollars was spent in treating high blood pressure.
•25% of Americans have pre-hypertension.
•16.3 million suffered heart attacks or an angina attack.
•7 million strokes were reported

Currently America spends 16.9 percent of the GDP on what it believes to be health-care, and it is estimated to reach 49% by the year 2082. While most people feel the need to pay for the best product possible our health care system was ranked 37 by the World Health Organization (WHO), and many who argue against the reliability of this ranking can only go as high as 15 in value. It seems that our solution is always based around placing more money on top of a faulty foundation, when easier, economical and practical solutions would fix the base of the problem.

It is not uncommon for our leaders to complicate an issue that has stupefied them, and it looks like this trend continues. If you have ever read the bookSuperfreaconomics, you’ll remember a chapter where the author’s discuss the invention of the seat belt. I suggest you read this book, if you haven’t done so, but by using data, the author’s were able to show a trend and a decline in trauma related deaths. As you all know from CrossFit, weights and times will never lie to you. As emotional and convinced you are in believing you can thruster 245, the truth shows itself when you put the numbers on the bar and attempt the lift. It seems that this premise holds true in the outside world and those numbers (statistics) observed by the author's, proved just how crucial it was to implement a seat belt law, as well as educating both adults and children, showing an increase in seat belt use while correlating a decrease in deaths resulting from automobile accidents.

Another example, of preventive medicine at it’s finest was witnessed with the strong campaign issued against smoking. While smoking continues to show a face in health related diseases, the truth is those times of Joe Camel being cool is no longer the case. A time when lighting up was cool daddy-o, is as cool now as using the word daddy-o. The decline in smoking, is seen in the following graph, which was published by the CDC.

Another win for the preventive medicine and education campaign.

Now fast forward to 2011 and our current pandemic attack.

Yet, the solution is as simple as the fight against cigarette smoking was and our government fails to realize it. Preventive Education is key. Understanding that the sugar, cigarette, pharmaceutical and wheat companies are heavily invested in this fight is important. Realizing that despite what those organizations tell you, the only way to achieve the best quality of life is through proper diet (ketogenic or paleo), exercise, and the cessation of smoking. It is something that you as an individual need to know, and pass on to others, most importantly, your children.

This is where Crossfit OneWorld shows true interventions, with a daily intense exercise program, and a complete nutritional modification, that has shown true results over time. The trainers are all here to help you achieve your goals. One World provides a community of people who understand that what looks like dieting to others is a lifestyle change to us. It allows for peer motivation and in doing so, promotes true health changes. This is the purest form of health care one can have, and the only thing you have to do is show up, ask us questions, and choose the pain of discipline rather than the feeling of regret.

I am fortunate enough to have the Crossfit One World blog to open this forum to discuss what needs to change in order to keep you “healthy”.

Diet and exercise is the only answer.

Friday, July 15, 2011

Friday July 15, 2011

AMRAP in 15 Minutes
200M Run (Sprint)
10 Kettlebells (35#/53#)
10 Box Jumps (20"/24")

View Previous Times:
Friday July 02, 2010

Thursday, July 14, 2011

Thursday July 14, 2011

1 Mile Run
25 Wallball Squat Cleans (12#/20#)*
25 Pushups (Hand Release)
20 Wallball Squat Cleans (12#/20#)*
20 Pushups (Hand Release)
15 Wallball Squat Cleans (12#/20#)*
15 Pushups (Hand Release)
10 Wallball Squat Cleans (12#/20#)*
10 Pushups (Hand Release)
5 Wallball Squat Cleans (12#/20#)*
5 Pushups (Hand Release)
1 Mile Run

*Wallball Squat Cleans - (A squat clean with a Wallball) Each rep the ball or the weight must start at the ground. Perform a squat clean and then extend to a full standing position. Bring WB or weight back to the ground for next rep.

If using dumbbells, perform hang squat cleans to mid shin. Female DB's = 10# X 2. Male DB's = 15# X 2.

Wednesday, July 13, 2011

Tuesday, July 12, 2011

Tuesday July 12, 2011

4 Rounds
10 Thrusters (45#/75#)
10 Burpees
10 SDHP (45#/75#)

View Previous Times:
Saturday January 22, 2011

Monday, July 11, 2011

Monday July 11, 2011

400M Run
50 Double Unders (150 Singles)
50 Situps
40 Double Unders (120 Singles)
40 Situps
30 Double Unders (90 Singles)
30 Situps
20 Double Unders (60 Singles)
20 Situps
10 Double Unders (30 Singles)
10 Situps
400M Run

View Previous Times:
Wednesday December 29, 2010

Sunday, July 10, 2011

Sunday July 10, 2011

Doing a Handstand on a cut tree in Big Trees National Forest!
This is the trunk by the way!

Saturday, July 9, 2011

Saturday July 09, 2011

5 Rounds
15 Kettlebell Swings (35#/53#)
15 Wallballs (12#@9'/20#@10')
200M Run

View previous times:
Wednesday June 16, 2010

Friday, July 8, 2011

Friday July 08, 2011

4 Rounds
400M Run
50 Air Squats

View Previous Times:
Saturday January 01, 2011

Thursday, July 7, 2011

Wednesday, July 6, 2011

Wednesday July 06, 2011

For time:
1.25 mile run (around North Lake)
25 Pushups
25 Burpees
25 Squats
25 Situps

You may break this up any way you want. Strategize and make it fun. Time is once everything is completed.

View Previous Times:
Tuesday December 28, 2011

Tuesday, July 5, 2011

Tuesday July 05, 2011

10 Rounds
10 Pullups
10 Wallballs (12#@9'/20#@10')

View Similar WOD Times:
Tuesday May 31, 2011

If you do not have a Wallball and/or a Pullup Bar then get creative. Make it challenging and don't sub Pullups for Situps. If you have Rings hang them from a beam and do Jumping Ring Pullups or do Ring Rows. Also there are plenty of places at the park that has monkey bars. Get Creative! If you do not have a Wallball find something heavy you can throw against the beam or side of the building. Otherwise use a 30# Bar and do thrusters with a hard thrust at the top.

Julie and Danny Head to Head!

Danny after the WOD!

Paul and Jen Head to Head!

What our hands looked like after the WOD!

Monday, July 4, 2011

Sunday, July 3, 2011

Sunday July 03, 2011

5 Rounds
100' Walking Lunges
25 Double Unders (75 Singles)
10 Burpees

View Previous Times:
Thursday March 17, 2011

Saturday, July 2, 2011

Saturday July 02, 2011

3 Rounds
15 Thrusters (60#/95#)
30 Situps

View Previous Times:
Friday December 31, 2010

Friday, July 1, 2011