One World

Check out what Freddie C posted at CrossFit OneWorld a couple of days ago.


  1. Not having goals, both short term and long term.A fitness regimen with no goals is like driving to a destination you have never been to before without a map or directions. Goals keep you on track. You seek out guidelines and information on how to achieve them. Make those goals!!!
  2. Avoiding your weaknesses. Why is it everyone and their mother shows up on the days we do some crazy workout, but when weightlifting days or running days come up, people suddenly don’t feel so well??? Weaknesses stem from a series of issues. Suck at an Olympic lift? It is probably tied into deficiencies in the strength and flexibility department. Can’t get through that whole 5k run? You need to eat better and build up your cardio/respiratory endurance. Attack your weaknesses and your strengths will improve.
  3. Poor nutrition. Food completely controls how your body functions throughout the day. It is the gasoline for your engine. An engine needs gas to run, and it runs better with good gas than it does with crappy gas. Start simple. Make changes in the quality of what you eat then fine tune it from there. Read More

DB Squat Cleans

How hard is it?

Betty works on having “fast elbows”
10 Kettlebell Swings (men 53lbs, women 35lbs)
10 Knees to Elbows
10 Push ups
20 Minutes
Really, how hard is it to have eggs and fruit for breakfast instead of
oatmeal or cereal. It is not that hard. Check it out Freddy C’s
take on obesity from CrossFit one world
Paleo Recipe

Pizza bread
4 tbs oil
1 tsp honey
3 eggs
1 cup almond meal
¾ cup arrowroot (can be found in the coffee/seasonings aisle at HEB)
Pizza topping
2 tbs Tomato paste
Italian herbs
Italian Sausage
1 tsp oil
4 tomatoes, sliced

* you can add your favorite veggies to this

Pre-heat oven to 180 degrees Celsius (around 380 degrees).
To make the pizza bread combine all ingredients well. Shape
into 4 round circles, no thicker than 1cm and place on an oven
proof baking tray, lined with baking paper. Place in oven and
bake for 10-15 minutes, or until browned and cooked.
Spread tomato paste over pizza bases and sprinkle with some
Italian herbs, return to oven for a further 1-2 minutes to heat.
In a frying pan heat oil and cook sausage until cooked, remove from
pan. .
Place meat and veggies on the crust.