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Updates to our schedule...

These changes take affect IMMEDIATELY!


We are adding 2 new class times:


9am on Monday, Wednesday, and Fridays. There was quite a bit of demand for this class time. We will try it out... If it becomes popular, we could make this a daily class.


3:30pm Daily.


We now offer 7-8 classes every weekday ...


So... our full schedule:

Monday, Wednessday:

7am, 8am, 9am, 12pm, 3:30pm, 4:30pm, 5:30pm, 6:30pm

Tuesday, Thursday: 

7am, 8am, 12pm, 3:30pm, 4:30pm, 5:30pm, 6:30pm


7am, 8am, 9am, 12pm, 3:30pm, 4:30pm, 5:30pm




 Santa Clara only 11am





Workout for Tomorrow:


Tomorrow we will have a birthday tribute to Kristine with some clean and jerks. Her birthday is later in the week and she is traveling. It is a few days early, but Happy birthday, Kristine!!!!!  

Kristine's b'day WOD...

Every minute on the minute for 15 minutes perform 1 clean and jerk....this weight should be heavy and challenging.



3 Rounds for time of:


20 SDHP's @ 95#'s 

20 Push Press @ 95#'s 


A nice little pull and push action





Stole this from Crossfit One World, I visit there blog regularly and really liked what the author (Alex) had to say.


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. 


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