One World Boot Camp

“Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.”  ~Plato

Warm Up

• 800 M Run

Strength

• 100 GHD Sit ups
• 100 Kettle Bell Swings

Not for time, in any order.

WOD

Stretch

Workout

Warm Up

3 Rounds of the following. Not for time.

• 500 M row or 400 M run
• 25 GHD sit ups or Ab mat sit ups

After the warm up we will stretch and then go into the WOD.

WOD

Complete 4 cycles and rest 2 minutes between cycles. When you begin your second, third, and fourth rounds continue where the last one ended.

• 4 minutes of as many rounds as possible.
  • 3 Burpees
  • 6 GHD back extensions
  • 1 Long Shuttle run (7 cones in 5 yard increments)

Movement Videos

CrossFit One World Movement Library – The G.H.D. Sit Up from crossfitoneworld on Vimeo.

CrossFit One World Movement Library – The Abmat Sit Up from crossfitoneworld on Vimeo.

Warm Up

• 800 M run
• Running Drills

Strength

• Dead Bugs followed by..
• 100 Ab mat sit ups for time

WOD

Complete 5 Rounds for time

• 400 M Run
• 30 Kettle bell swings
• 30 Jumping Pull ups

Workout

Warm Up

• Jump Rope

Strength

Complete as many rounds as possible in 10 minutes.

• 5 Push Ups
• 10 Squats
• 15 Ab Mat Sit ups

WOD

“Death by 10 meters”

10 meters on the min. Every minute, add 10 meters. We will set up 2 cones 10 meters a part and add 10 meters each round until you can no longer continue.

Once you can no longer continue, you will do 3 burpees a minute until the last person is done.

Workout

Warm Up

Rowing Intervals – 10 rounds

• 30 Seconds on 30 Seconds off

Strength

30-25-20-15-10-5

• Ab Mat Sit ups

• Air Squats

WOD

• 800 meter run
• 21-15-9
  Push ups
  Flutter kicks
• 800 meter run
• 21-15-9
  Dips
  Ab mat Sit ups
• 800 meter run

This Saturday we will be going up Mission peak on the OHLONE TRAIL. We are meeting there at 9:00 A.M. and will start heading up around 9:15 A.M.

What to bring

• Friends, Family, dogs, ect..
• A few dollars for parking. We will be parking at the top of Ohlone Community College and you will need a parking pass.
• Backpack
• Snacks
• Layers of clothes. I am not sure what the weather will be like. Depending on how hit looks, perhaps rain gear.
• Water

Directions

Workout

Warm Up

• Run
• Running Drills
• Dynamic Stretching
• Interval training with jumping jacks, Jump Rope, and bicycles.

Strength

4 Rounds – Not for time

• 10 Cradles
• 20 Russian Twists
• 20 plank knees to elbowsz

WOD

• Row 1 k
• 21-15-9
  • Box jump burpees
  • Jumping Pull ups
• Row 1 k

I have a designer working on a logo for Boot Camp but i’m in need of a slogan for us. The logo and slogan will be on the website, t-shirts, stickers, business cards, ect. I’d like to use this post to brain storm idea’s and then once we have a list we will vote on it. Put your ideas in the comments. Here is what we have so far.

• I survived Boot Camp
• Got Boot Camp?

Here are some of the CrossFit One World slogans we can possibly use.

• Train not to suck at life
• Fit as F@#K

Workout

Warm up

• 1,500 M row

Strength

• Jump rope competition!

Workout

“Michael”

Complete three rounds for time.

• 800 M run
• 50 GHD Sit ups
• 50 GHD Back extensions

We can sub Abmat sit ups and Supermans if the GHD is to difficult.

Here is Dominique at the top of mission peak. It took her a few attempts to be able to get all the way up but she made it! This Saturday we will be going up Mission peak as a group. I’ll post the details later on this week but if your interested, it will be Saturday 8 A.M. to Noon. Also, a bunch of One Worlders are going to Mission Pizza this Saturday at 6:00 for those interested in taking a 1 meal break from their paleo.

Workout – Tuesday, March 30th, 2010

Warmup

• 800 Meter Run

Strength

• Tabata Squats
• Followed by 3 rounds of.
  • 25 ab mat sit ups
  • 25 back extensions

Workout

Complete the below 4 times.

• 4 Minutes of minutes of as many rounds as possible.
  • 3 Push Ups
  • 6 Dumbbell Push Press’s
  • 9 Squats

At the end of the 4 minute cycle you have 2 minutes of rest. You will begin the next cycle where you left off. For example, if you did 3 push ups and the 4 minutes were up, then you would begin your next cycle with the Dumbbell Push Press’s. At the end of the work out I want to know how many rounds you got.