Conditioning 50 Double Unders (150 singles)

20 DB Shoulder to Overhead 35/25

30 DB Hang Squat Cleans

50 Double Unders (150 singles)



Will be posted on white board.

The following blog post was written by Freddie Camacho, Crossfit OneWorld. 

July 01, 2013


Earlier today, I came across an article hating on CrossFit. Most of it was bullshit, and the author was completely clueless, but some of it was true. Unfortunately, most CrossFitters have no one to blame but themselves. Nobody likes a snob.....

I posted this on 7/22/2011. I'm pretty sure it was one of the first times I posted that I do not believe CrossFit is for everyone.

ARE YOU A CROSSFIT SNOB? SnobI don't know how it happened to me. I always considered myself a pretty versatile guy in all my tastes. I like all kinds of music. I love so many different types of foods (ok, I am a little snobby about my beer). I can go to a movie and watch a drama, an action adventure film, a comedy, even a chick flick. When it comes to training, I was totally into Krav Maga, Muay Thai, boxing, grappling, and ring fighting of any type. From the time I was 18 until the time I was 40 years old, I spent five days a week in a commercial gym lifting weights, and trying different weightlifting programs to get bigger. Over the course of those 22 years in the gym, I never thought there was anything wrong with a treadmill, an elliptical trainer, or reading a magazine on the recumbent cycle. 

Then it happened. In 2006, I came across CrossFit. It was totally by chance. I was rolling around with One World's BJJ instructor, Mike Prudencio. You've probably all seen Mike around the gym. He's not a big guy, but don't be fooled! Mike is strong as fuck (not to mention that he is one badass BJJ playa). So I happened to ask him what he did for his strength and conditioning.

  • Mike: "I do CrossFit."
  • Freddy: "What the hell is CrossFit?"
  • Mike: "Ummm.... Go check out the website ("

It was quite a turning point in my life. I spent a bunch of time on the CrossFit website, and on March 28, 2006, I bought a cheap ass weight set from Sears (a few of those rubber rimmed plates are still at the gym) and built the first pull-up structure at One World. I did my first CrossFit workout that night. After that, I became a full fledged CrossFit zealot. I attended several Crossfit trainer certifications, and I eventually became a member of the CrossFit HQ Trainer Certification Staff. I was head over heels about CrossFit.

There is nothing wrong with digging what you do. The problem was that for the first three years of CrossFitting, I was a CrossFit snob. You can go back in the archives and read my old posts....definitely a snob. Suddenly, those 22 years I spent in the gym prior to Crossfit became a joke. Bicep curls???? Tricep extensions???? Bench press???? Movements I loved to do were "dumb." Everyone that went to a commercial gym was stupid. I began to think that everyone who did any kind of training needed to do CrossFit, and if you weren't a CrossFitter, I needed to convert you. I believed that all athletes in all sports should be doing CrossFit as their strength and conditioning program. If you were just a regular person who liked to do step aerobics, go jogging, or just walk around a commercial gym working on machines, you were an idiot. I honestly thought EVERYONE SHOULD BE DOING CROSSFIT! Wow! What had happened to me??

After about three years of CrossFitting I began to appreciate exercising for what it is: something that should make you happy. Maybe it was CrossFit burnout that made me realize this, or maybe it was the fact that I started to hang out with people that knew a lot more about strength and conditioning than I did. I don't know. I do know that making fun of people for doing something that makes them happy is being a snob. CrossFit isn't for everyone, and for many people, it is definitely something they shouldn't be doing. There is nothing wrong with that.

It seems funny to me that "World Class Fitness in 100 Words" talks about trying new sports, but so many CrossFitters have no problem doggin' people that don't CrossFit. Crossfit is a strength and conditioning program. You have to open up your eyes and put down the Koolaid to learn more about strength and conditioning. Maybe, something else you learn will supplement your CrossFitting, or maybe something you discover and chose to do instead of CrossFit will be supplemented by CrossFit training. Maybe you won't even want to do CrossFit anymore. Either way, for you it's a win-win situation.

We should all be happy that people are exercising and enjoying it. If we make fun of them for it, it's wrong. Want to tell people what CrossFit is? Go for it! Just remember, you don't need to convert everyone, and everyone who is not CrossFitting is not bad. CrossFit is not religion. Don't be hater. Don't be a snob. Enjoy!

BTW- This post does not mean that is not HILARIOUS!!!!