optimum performance training

Wed. Feb 2, 2011

2011-02-02T07:48:00.000-07:00

Today's post is over at the new spot (www.optimumtraining.ca), click here to head over!

New Big Dawg Blog Location

2011-02-01T15:09:00.000-07:00

We are excited to announce the new OPT site! This is where we will be hosting the Big Dawg Blog starting tomorrow, February 2, 2011. Nothing has changed except the location and look - it will still be open to everyone and where you will continue to post your comments/results.

Click here to go there now!

feb 1, 2011

2011-01-31T21:16:00.000-07:00

Tell your heart that the fear of suffering is worse than the suffering itself.
And no heart has ever suffered when it goes in search of its dream.

TRAINING:

part 1:
Build to a tough single in the Snatch quickly - NOT a 1RM
+
5 rds for time:
10 hang squat snatch below knee - 75#/45#
10 box jumps - 24"
10 wall balls - 20#/14# to 10 ft
15 double unders

rest 6+ hours

part 2:
Airdyne 10 min @ Z1
+
[5 sets: 20 double unders, rest 20 sec, 5 wall walks, rest 20 sec]
+
Airdyne 10 min @ Z1

post loads for Snatch in # along with BWT in #; as well as time for circuit and notes on PM recovery session to comments

sun, jan 30, 2011

2011-01-29T20:32:00.000-07:00

TRAINING:

10 min Z1 warm up run
+
5 sets:
Run 3 min @ 85% effort
Run 2 min @ 50% effort
+
10 min Z1 cool down run

rest 6+ hours

A. Snatch Balance - 3 x 3 @ 80%; rest 2 min
(work on depth and sticking the bottom tight; choose a weight without riding weight down)
B. Snatch Grip Push Press - 5 x 5 - low effort; rest 90 sec
(work on catch and correct scapular position; use hips to move weight)
C. 50 E-ROM HSPU not for time
(each rep should be challenging)
D. 6 sets of 20 GHD Back Extensions; rest 1 min
(work on using your ass)

post differences in HR per change in %'s in run and loads and notes to comments
monday off, double on tuesday, single on wednesday, double on thursday, friday off, saturday tester, sunday double training

sat, jan 29, 2011

2011-01-28T20:49:00.000-07:00

TESTING:

3 rounds for time:
25 KBS 2pd/1.5 pd
25 chin ups

post time to comments
(also post BWT and height)

fri, jan 28, 2011

2011-01-28T15:03:00.001-07:00

a good learning about creating change - go to 2:15 and listen to experiment in Conneticut (of course - its so nice there why not)

anyhow, how do you want to create change - do you tell someone through fear how bad poor eating, abuse of exercise or smoking and how it will kill you in one way or another - or can we educate another way

we're designing an OPT panel of tests that can collaborate information that is easily understood and clearly presented to the client that over time will tackle this - the missing link though we might do a little better - educate those on what the hell it means and how we can use it as a reflection and learn from it

thurs, jan 27, 2011

2011-01-26T19:28:00.001-07:00

most times the green is a forgotten piece

TRAINING:

A. DL - 65% 1RM; 10 sets of 2 @ 11X1; rest 60 sec
(focus on speed off ground)
B. Hang Power Snatch - 5 x 5; rest 90 sec
(incomplete rest = focus on speed through middle and patience on 2nd pull)
C. Continuous Power Snatch - 10 reps x 3 sets; rest 1 min
(pick a weight that feels fast and perform touch and go reps - come to FULL EXTENSION)
D. Running Clock Burpees
(chest to deck; arms completely straight overhead with body at top)

post loads and notes on lifts and total min and reps to comments

- welcome back Matt
- Unit - I've used the 5 min airdyne as 1st in warm up for a while - it has helped with the 300
- second Lisa's comments - GREAT to see the females doin' it right!
- Steve, sometimes realizations made alone are just as impt as with a crew right?
- Dunkin - send me your results - I've compiled close to 50 now on male fitness enthusiasts and would like more data, thanks...more to come on the girls test over time on the new site
- seems like a good flow for everyone thus far these past 2 weeks, lets keep it rollin'!

wed, jan 26, 2011

2011-01-25T19:41:00.001-07:00

TRAINING:

AM
A1. Close Grip Bench Press - 5,3,2,5,3,2; rest 3 min
A2. CTB Chin Ups - 20 unbroken x 6; rest 3 min

PM
21,18,15,12,9,6,3 rep rounds for time:
KBS 2pd/1.5 pd unbroken
GHD Sit Ups unbroken
Double Unders unbroken

post loads, notes and time for PM circuit to comments

Happy B-Day Wayne!

tues, jan 25, 2011

2011-01-24T21:17:00.000-07:00

thinking about why you're doing what you're doing is a good thing

TRAINING:

A. Squat Clean - 3,3,3,3,3; rest 3 min
(only last 2 sets of 3 are challenging - work on tight out of bottom)
+
5 sets:
7 heavy front squat
rest 0 sec
10 burpees AFAP
rest 0 sec
Row 150 m @ 100%
walk rest 5 min actively

post loads and times/set to comments as well as loads used for FS
double wed, single thurs - training
test on saturday
double training on sunday

sun, jan 23, 2011

2011-01-22T17:19:00.000-07:00

TRAINING:

10-15 min Z1 warm up run
+
8 sets:
30 sec hill run @ 95%
walk rest 3:30 down actively
+
10 min Z1 run cool down

rest 6+ hours

3 muscle ups; rest as needed x 12
+
100 TGU - 1pd/.5pd - not for time
+
240 sec front leaning rest on rings

post HR @ top of each set of run repeat to comments

sat, jan 22, 2011

2011-01-21T20:11:00.000-07:00

50 for time - make them perfect reps

TESTING:

Split Jerk from rack - build to a 1RM
rest 10 min
50 HSPU for time
rest 10 min
10 min max reps - KB Snatch - 1.5/1pd

post highest load in #, time and total reps to comments

thurs, jan 20, 2011

2011-01-19T20:56:00.000-07:00

reverse father sled drag

TRAINING:

4 sets @ 90%:
15 toes to bar
10 burpees
15 box jumps - 24"
30 double unders
rest walk 3 min actively
(goal is all sets same time and effort)
+
10 min airdyne Z1 easy pace
+
4 sets @ 90%:
10 KBS - 1.5/1pd
15 wall balls - 20/14# to 10 ft
15 ring push ups
Row 200 m
rest walk 3 min actively
(goal is all sets same time and effort)

post times for sets to comments
single tester on Saturday
new website and blog imbedded in website coming Feb 1st

wed, jan 19, 2011

2011-01-18T19:21:00.001-07:00

TRAINING:

A. Front Squat - 3,3,3; rest 3 min
only last set is tough 3
B. Hang Snatch - 3 x 3 @ 80%; rest 90 sec
work on speed under bar and solid catch - do not rise till perfect at bottom
C1. CTB Chin Ups - 20 x 3; rest 2 min
work on speed, not fatigue
C2. HSPU - amrap x 3; rest 2 min
use game time speed/effort

thursday single - training
saturday testing single
sunday double training

post loads and notes to comments

tues, jan 18, 2011

2011-01-17T19:57:00.003-07:00

οικογένειά μου

Greek translation - "My Family":
a great night with great people - i am continually impressed by those who surround me and how fortunate i am to have those in my presence - i am truly blessed.

In Season:
In hopes of trying to answer some questions; I'll do my best at preparing everyone who is interested in the March online sectionals as best I can.

For those who are not interested in competing I will provide an OPT competition style workout - 1 per Saturday once the sectionals begin and ending once they end. A balanced assessment of our philosophy of fitness.

The training throughout this time for everyone will be Tues-Thurs training, Saturday testing and Sunday recovery and training to make it feel like an in season for those participating in the sectionals and those who want to participate in our in season as well.

Let the fun begin!

Shout out:
- Shane Savard - scoring guy
- Trevor Salmon - behind the scenes bald guy who does everything for me and more
- Steve Saville - cheered on Michael on Sunday and put away his weights
- Geoff Aucoin - for being funny and giving him his 5 minutes he's been missing
- Brittany Wickham - for being the only person cheering DJ on during Sunday's workouts - and for some sweet pics upcoming
- CJ Martin - awesome programming - 12 minutes would actually have been better for me in the last one; trust that initial gut instinct!

sun, jan 16, 2011 - BD challenge # 3 - 2010/2011

2011-01-15T19:52:00.001-07:00

TESTING:

Phase 1

As many rounds and reps as possible in 4 Minutes of:

325/265 lb. Deadlift x 4 reps

Muscle-Up x (males-4 reps; females-2 reps)

Rest exactly 8 minutes, and then:

Phase 2

As many rounds and reps as possible in 6 minutes of:

185/135 lb. Squat Clean x 6 reps

Handstand Push-Ups x (males-12 reps; females-6 reps)

Rest exactly 6 minutes, and then:

Phase 3

As many rounds and reps as possible in 8 minutes of:

Row 500 Meters

10 Chest-to-Bar Pull-Ups

10 Burpees

(Athletes will receive 1 point for every 100 meters rowed.)

The athletes’ scores for each phase will be the total number of repetitions completed. Their scores from Phases 1, 2 and 3 will be added together to create their final challenge score. The athlete with the highest total score will be the winner.

please post scores to comments like this:

First Name, Last Name (Blog Post Name)
Male/Female

Phase 1: # rounds + # DL + # Mu
Phase 2: # rounds + #SC + # HSPU
Phase 3: # rounds + Row Meters + # CTB + # Burpees

have fun!

fri, jan 14, 2011

2011-01-14T15:55:00.001-07:00

3 events on Sunday - all can be done within 90 minute time frame.

Questions:
1. How do you test to find the fittest person?
2. What characteristics define the fittest?
3. Where do your biases come from in determining who is and how to become the fittest?
4. Are you open to different definitions / different perspectives on achieving this "fit" standard?

post answers to comments

thurs, jan 13, 2011

2011-01-12T16:28:00.000-07:00

owing up hurts...

...and still not winning - even more

TRAINING:
A. Power Clean - 1,1,1; rest 5 min
B. AMRAP Burpees in 20 sec; walk rest 2 min x 3
C. Row sprints - 30 sec @ 95%; walk rest 1:30 x 3

post:
A.high load
B. reps
C. watt avg/set
to comments

Friday/Saturday off, Sunday competition
don't forget to register!

wed, jan 12, 2011

2011-01-11T19:48:00.000-07:00

assessing thorasic mobility - why he might be able to OHS 210# fifteen times

TRAINING:

as many rounds in 10 min @ 90%:
5 ring dips
5 Dead Lift - 135#/95#
5 hang power clean - 135#/95#
rest 10 min
as many rounds in 5 min @ 90%:
1 rope ascent
10 wall balls - 20/14# to 10ft

post rounds and notes to comments

tues, jan 11, 2011

2011-01-10T20:35:00.000-07:00

wassup Dawgs - I'm 2 today!

TRAINING:

3 sets:
20 unbroken chin ups
Row 400 m @ 95%
rest 5 min actively
+
30 sec amrap DU's
30 sec rest x 10

post notes and reps to comments
single training wed, thurs, fri/sat off, sunday competition, mon/tues off, wed onward build till season begins

sun, jan 9, 2011

2011-01-08T20:46:00.000-07:00

a learning over time - never stop doing; keep talking for sure but NEVER stop doing!

TRAINING:

A. Close Grip Bench Press - 60% 1RM; 8 sets of 2 @ 10X1; rest 45 sec
B. Clean Grip Dead Lift @ 12X1 - 3 x 3 @ 80% effort; rest 2 min
C1. Ring HSPU - amrap x 3; rest 20 sec
C2. GH Raises @ 1010; 10 x 3; rest 3 min

post loads and notes to comments
thanks for the videos

sat, jan 8, 2011

2011-01-07T20:35:00.000-07:00

Appetite regulating hormones cortisol and peptide YY are associated with disordered eating psychopathology independent of body mass index.
Objective: Disordered eating occurs in women at both weight extremes of anorexia nervosa and obesity. Cortisol, peptide YY (PYY), leptin and ghrelin are hormones involved in appetite and feeding behavior that vary with weight and body fat. Abnormal levels of these hormones have been reported in women with anorexia nervosa, functional hypothalamic amenorrhea, and obesity. The relationship between appetite regulating hormones and disordered eating psychopathology is unknown. We therefore studied the relationship between orexigenic and anorexigenic hormones and disordered eating psychopathology in women across a range of weights.
Design: Cross-sectional study of 65 women, 18-45 yrs: 16 with anorexia nervosa, 12 normal-weight with hypothalamic amenorrhea, 17 overweight or obese, and 20 normal-weight in good health. Methods: Two validated measures of disordered eating psychopathology, the Eating Disorders Examination-Questionnaire (EDE-Q) and Eating Disorders Inventory-2 (EDI-2) were administered. Fasting PYY, leptin, and ghrelin levels were measured; cortisol levels were pooled from serum samples obtained every 20 minutes from 8pm to 8am.
Results: Cortisol and PYY levels were positively associated with disordered eating psychopathology including restraint, eating concerns, and body image disturbance, independent of body mass index (BMI). Although leptin levels were negatively associated with disordered eating psychopathology, these relationships were not significant after controlling for BMI. Ghrelin levels were generally not associated with EDE-Q or EDI-2 scores.
Conclusions: Higher levels of cortisol and PYY are associated with disordered eating psychopathology independent of BMI in women across the weight spectrum, suggesting that abnormalities in appetite regulation may be associated with specific eating disorder pathologies.
Eur J Endocrinol. 2010 Nov 23

TESTING:

Overhead Squat - build to a 15RM;
drop weight after 15 reps
rest 1 min after last set - strip weight to get 95#/65# on bar
then...
for time:
20 squat snatch - 95#/65#
30 pistols
40 CTB chin ups
30 pistols
20 squat snatch - 95#/65#

video the last set of 15 clean OHS reps, the 1 min rest, then the circuit
post highest load, BWT and time for circuit along with video link to comments

fri, jan 7, 2011

2011-01-07T10:23:00.000-07:00

dead in Austria, alive and kicking in North America; Ali Loach - my X-mas future ghost.

January 16th BD challenge - all day event - registration open now!
Programmer - CJ Martin - OPT CCP Coach - Invictus Principal

thurs, jan 6, 2010

2011-01-05T20:32:00.000-07:00

a California sunset...

...and asparagus in bacon fat; a great evening combo.

TRAINING:

5 sets for total reps @ 100% effort;
1 min amrap KBS - 2/1.5 pd
1 min amrap burpee jumping pull ups - bar 12" from max reach
1 min amrap double unders
walk rest 5 min actively

post total reps to comments as well as your post workout meal in macros only - protein and carbs only
(if you go unbroken for the KBS and/or double unders in any round for the "full" minute, add 20 pts to your total score for each round you go unbroken for each exercise)

wed, jan 5, 2011

2011-01-04T19:53:00.001-07:00

Training with MAP intervals
Parameter	MAP #1
Warm-up/Preparation	10 min. Z1
Rest	30 sec. Z1
Work	30 sec. Z4
Repetitions/Set	10 times
Rest between Sets	5 min. Z1
Number of sets	2 to 3
Return to resting	10 min Z1/Z2
Intensity/Load	91-96%

- taken from OPT CCP program design Level 1 course - teaching how to train maximum aerobic power

TRAINING:

3 muscle ups
breathe 10 times slowly x 8
+
1 advanced HSPU (advanced for you) every 30 sec for 12 min
+
In 6 minutes move from performing 5 GH raises and 3 L pull ups back and forth at a controlled pace
+
200 walking lunges slow and steady - with perfect form; do not kiss knee to ground "like it's a lover you haven't seen in 6months!"

post notes to comments

tues, jan 4, 2011

2011-01-03T20:38:00.000-07:00

"Wes-ticles" prepping for a clean - guess his position in hockey?

TRAINING:

A. Power Clean x 1/Split Jerk x 3 - 80% effort; rest 2 min x 3
+
5 sets:
Hang Power Clean x 7 unbroken light and fast
rest 0 sec
Airdyne 25 sec @ 97%
rest 4 min walking actively - if this is too much time you're not working hard enough

post loads A and notes about intensity to part 2 to comments
single training sessions on wed and thurs, fri off, single tester on saturday with video submission, single training on sunday

nice fan support - especially in BUFFALO!

mon, jan 3, 2011

2011-01-03T09:00:00.000-07:00

the new sun, is still the same sun

the more advanced you get; the more simple is becomes; post your 1 goal for 3 different areas you "will" capture in 2011! (ONE per area)

1. nutrition
2. physical performance
3. lifestyle

sun, jan 2, 2010

2011-01-01T20:01:00.003-07:00

Unbroken from Garry Michael Martin II on Vimeo.

TRAINING:

part 1:
"Unbroken 2.0"
7 rounds for time:
4 HSPU
5 squat clean - 135/105#
6 CTB chin ups
7 KBS - 2/1.5 pd

each exercise CANNOT be broken or fractioned
for HSPU - once you kick up, you must stay up, you may pause at top or bottom
for squat clean - they MUST be touch and go reps; you cannot rest bar on ground or on lap, only on shoulders if break is needed
for chin ups, chest to bar, not shirt to bar; you cannot touch down, you may rest by full hanging
for KBS - you cannot double pump, once you start swings, you must finish all reps straight
if reps are broken in any exercise, you start again with that exercise at rep 1 for that same round
(i.e. if you are in round 2 and you do 4 HSPU, then rest on ground on 3rd squat clean, you start over at rep 1 for squat clean on that 2nd round)

rest 6+ hours

part 2:
Run 30 min @ conversational pace
+
10 min of this

post unbroken 2.0 time and run pace to comments

sat, jan 1, 2011

2010-12-31T20:22:00.000-07:00

another day at the office

TESTING:

16" Close Grip Bench Press - find your 1RM
(compare this to the latest power clean 1RM)
+
"Flight Simulator"

post highest load as well as comparisons to power clean 1RM and time for DU's to comments
double tomorrow
(i.e. what we're looking for here is the ratio of power clean to bench press)

thurs, dec 30, 2010

2010-12-29T20:06:00.001-07:00

Bill T breaks 3 min on Fran...congrats Billy

"the simple truth"

TRAINING:

A. Back Squat - 3 x 3 @ 80%; rest 90 sec
B. Front Squat - 3 x 3 @ 80%; rest 90 sec
C. Overhead Squat - 3 x 3 @ 80%; rest 90 sec

rest as needed

5 sets:
30 unbroken wall balls
rest 20 sec
25 unbroken chin ups
rest 3 min

post loads and notes to comments

wed, dec 29, 2010

2010-12-28T19:57:00.000-07:00

love this analysis of Boston marathon 2009; can you imagine doing the 1st 5K in 14:33 then repeating close to that over and over?

TRAINING:

10 min dynamic hip warm up
+
Run training:
5 min @ easy pace
then...
6 sets:
3 min work @ 90% max HR from this day
3 min recovery @ 70% max HR from this day
then...
5 min run @ easy pace

post your estimated marathon time if you were to jump in right now - all jokes aside - please estimate as well as notes on todays workout to comments

Tues, Dec 28, 2010

2010-12-27T21:26:00.000-07:00

no tears, only blood on Saturdays at OPT lifting club

part 1:
7 rounds for time;
245#/165# Dead Lift x 10
50 double unders

rest 8+ hours

part 2:
As many rounds in 15 minutes:
10 burpees
10 push ups
10 ring dips

post time for part 1 and total reps for part 2 to comments
(i.e. 6:23 and 240 reps)
compare to here
chest to deck, NOT belly to deck for push ups and burpees
arms come to full extension at the start of every ring dip rep and the end of every rep

dec 27, 2010

2010-12-27T08:33:00.000-07:00

DJ enjoying some squat clean thrusters with lava in Hawaii...

...to the same day in Labrador and my hometown - my Dad and his prize possession Beau - I hope to provide as much to my family as my father did for me...and more

If there is one traditional sport that your training could carryover to the best, which one do you think it would be right now? Post to comments.

sun, dec 26th, 2010

2010-12-25T20:00:00.000-07:00

all i want for X-mas is 300+

TRAINING:

A. Clean Grip DL @ 11X1; 12 sets of 2 @ 55% 1RM Dead Lift; rest 45 sec
B. 1-5-1-5-1 ring HSPU ladder not for time - perfect reps
C. GH Raises @ 10X0; 10 x 4; rest 60 sec
D1. Front Leaning Rest on rings - 45 sec unbroken x 4; rest 30 sec
D2. GHD Sit Ups @ 2020; 12 x 4; rest 30 sec

rest 4+ hours

Airdyne:
5 min warm up @ 50% effort
+
8 sets:
1 min @ 90% effort constant pace
1 min @ 50% recovery pace
+
5 min cool down @ 50% effort
(record avg cals/hr for 1 minute efforts @ 90%)

post loads, notes and avg cals for all 8x1 minute 90% sets to comments
Mon off, Tues double, Wed single, Thurs double, Friday off, Saturday single tester, Sunday double, Mon off..repeat

post # 700, Dec 25th, 2010

2010-12-24T19:54:00.000-07:00


instability and load variance can lead to...

...acceleration and proper timing

TRAINING:

5 sets:
5 front squat/5 push press/5 thrusters
rest 20 sec
20 unbroken CTB chin ups
rest 4 min
(add weight per set for FS/PP/TH)
+
1 Thruster every 30 sec from rack for 10 min
(change loads as needed - work @ 90% effort per rep)

rest 6+ hours

Run warm up 10 min @ easy pace
Run faster every minute for 5 minutes getting to a high HR only in last minute
rest walk 1 min
Run 2 min all out - record max HR at last 30 sec of this 2 min interval
rest 5 min
Run 20 min @ 65% of this MAX HR score above

post loads and run HR scores to comments

fri, dec 24, 2010

2010-12-23T18:57:00.002-07:00

TESTING:

Power Clean - build to a 1RM
rest as needed
Row 500 m x 1

post highest load only and time to comments
(as well, divide the power clean 1RM into the back squat and post % as well as avg watts for row divided by BWT in # - i.e. PC-300/BS-400 = 75% and 300 watts/150 # BWT = 2.0)

Last chance to attend the Level 1 - OPT CCP Assessment Module held in San Diego, California at CrossFit Invictus January 8-9, 2011. There are a few spots left and no plans on hosting another Assessment module in the California area in 2011. Start off the new year with a focus on developing yourself as a Coach - register now

The Assessment Module:
- understand the importance of assessment and data (why, when and what)
- perform body fat testing for males and females (norms, data, goal setting) and how to communicate the data to client
- physically test a client by using functional movement screens and upper, torso and lower body specific muscular testing under load and non loading environments
- effectively observe and identify overtraining /overreaching

Refuel and VMG

2010-12-23T11:14:00.003-07:00

Buy 3 REFUEL, get a FREE VMG...and... FREE SHIPPING!
Offer expires today!
Canadian orders - click here
USA/International orders - click here
Click on the "special holiday offer" link

Rory and AJ Sqt Clean/MU from Garry Michael Martin II on Vimeo.

Rory vs AJ

wed, dec 22, 2010

2010-12-21T18:52:00.000-07:00

walking with Red tonight, I could not resist - ensure you take the time to take a second every now and then....

...and reflect how fortunate we are

TESTING:

12,9,6 rep rounds for time:
Squat Clean - 155#/105#
Muscle Ups

compare to this
post time to comments

...and if you can take a second; I've been analyzing the last few days' data and I should have asked for the BWT and avg watts for the row effort - I want to compare this so if you could please...go back and get #1 your total reps for the 85% of back squat score, and then find the avg watts for the 60 min row and divide that by your BWT in # as a score (ex. 200 avg watts/200# BWT = 1.0)....and PLEASE post those scores on this current day (Dec 22) as well if you can, thanks a bunch! It will help us all; like this;
BS reps - 7
Row score - 1.5

tues, dec 21, 2010

2010-12-21T07:22:00.002-07:00

the road back is a long one the more advanced you get

Best finish of year on FloTrack

What was your best training moment of the year 2010?
Post to comments.

Hannah's workout last night:
- ring swings off box x 20
0 sec rest
- 5 rope swings
0 sec rest
- clean and press 12# bar x 3
10 sec rest b/t sets
- 10 assisted chin ups
0 sec rest
- at least 50 ball swings to med ball target
giggling as rest
- 20# ball to shoulder
then of course she wanted to check her form on the video...

mon, dec 20, 2010

2010-12-19T18:23:00.000-07:00

reaction when i told her there was a true endurance test upcoming for everyone

TRAINING:

for meters:
60 min row TT

post total meters and notes/experiences to comments
Tues off, Wed - testing single, Thurs off, Fri - testing single, Sat double training, Sun double training, Monday off

sun, dec 19, 2010

2010-12-18T21:09:00.003-07:00

when folks like Danny have mastered a skill and a sport, it becomes truly beautiful to watch - same as in an extended set in volleyball, a John Wooden run offense, a double skull for 2K...so much skill needed and time devoted; no one really understands it until you see it captured like in this film - watch it all, it increasingly impresses.

TRAINING:

part 1:
A. Back Squat - build to a tough 1; rest as needed
B. 85% of A - amrap @ 3010; 1 attempt
C. Chin Up - build to a 1RM; rest as needed
D. 85% of C - amrap @ 3010; 1 attempt

rest 4+ hours

part2:
4 sets @ 90%:
1 min burpee broad jumps
1 min db thrusters - 25/15#/h
1 min ball slams
1 min box jumps - 20/14"
rest 4 min actively

post loads. reps and notes to comments
single on Monday

sat, dec 18, 2010

2010-12-18T15:19:00.000-07:00

OPT Weight Lifting Club version 2.0 - working sets

..then some fun...

...and to finish

Notice:
Mat Lalonde - our resident expert for the OPT CCP Nutrition modules is heading to OPT CCP coach Scotty Hagnas' place in Portland - January 8th, 2011 from 9 am to 5 pm - "the Science of Nutrition - the basics".
If you want to create change in your facility, your family, your friends - the exposures they get to the optimum way to live and more importantly eat - send them to this day. Mat will lay out the answers to all the basic questions on current nutrition practices and why!
Sign up today!

fri, dec 17, 2010 - part of the the two hour body

2010-12-16T17:36:00.001-07:00

Heavy figured the FLR out and decided to send in a pic..

TRAINING:

part 1:
A1. Hang Power Snatch - 3 heavy; rest 10 sec
A2. Toes to Rings @ 1010; 10 unbroken; rest 10 sec
A3. AMRAP HSPU; rest 3 min x 7
B. Front Leaning Rest on Rings - rings @ 2", feet @ 6" off ground - accumulate 300 sec

rest 6+ hours

part 2:
Run:
10 min @ Z1
+
30 sec @ 80% effort
30 sec @ 50% effort x 5
+
30 sec @ 90% effort
30 sec @ 50% effort x 5
+
30 sec @ 100% effort
30 sec walk x 5
+
10 min @ Z1

post loads, reps and notes to comments

thurs, dec 16, 2010

2010-12-15T20:25:00.002-07:00

the differential - a VERY interesting way to sort out what we talk about in the CCP program design certs about "prioritization" and balance in fitness; would you want a long career in which you had a high differential or a low differential? an interesting dilemma..or is it?

TRAINING:

2 pd/1.5 pd KB Swing Breathing Ladder
(1-15; 1 swing, 1 breath, 2 swings, 2 breaths...etc...you HAVE TO attempt the next set when breaths are done - if you complete it, post the time; it is for control, not speed)
rest 5 min
For time:
1 muscle up, 10 unbroken ring dips, 1 muscle up, 9 unbroken ring dips...down to 1 muscle up, 1 ring dip
(you must start the ring dips immediately AFTER your muscle up attempt, i.e. muscle up INTO the 1st ring dip and begin the dips; muscle ups from COMPLETE hang and arms straight; if you come down from the dips, you know what happens!)
rest 5 min
AMRAP AirDyne cals in 2 minutes

post notes, times and cals to comments

milk glue
and
meat glue

wed, dec 15, 2010

2010-12-14T19:27:00.000-07:00

Nancy Mansolino - OPT CCP Coach/Athlete

TRAINING:

part 1:
A1. Front Squat @ 30X0; 2-3 x 5; rest 10 sec
A2. Chin Ups; 25 unbroken x 5; rest 4 min
B. 100 GHD sit ups for time

rest 6+ hours

part 2:
5 sets:
Row 250 m @ 90%
12 burpees
35 double unders
rest 90 sec
(rest 10 min)
5 sets:
35 double unders
12 burpees
Row 250 m @ 90%
rest 90 sec

post loads and times to comments
single on Thursday

rest day

2010-12-14T09:05:00.000-07:00

they work you so hard at the Anvil that you might lose your arms and legs over it

Coach,

If you get a chance, I just had a quick question for you regarding an ongoing shoulder problem that I've had. I have extremely little anatomical knowledge, but from what I have read and the type/kind of pain that I get, it seems to be an issue with my biceps tendon. Overhead presses and HSPU are the main culprits for pain, as well as supinated positions with a straight arm, and there is audible popping when put through a circular swing.

My question to you, do you know of helpful therapy exercises that I can start working on to address this? I plan on taking at least a month off of any pressing/overhead work, but would like to be more proactive than that if possible to speed up the process. Any input you have would be greatly appreciated. Thank you.

Most times it is not the bicep tendon that is the problem, so moving away from the OH movement will remove the pain, but not the problem. Most times when pain is less and we assess the ability of the person to retract and depress the scapula on cue, they have a problem doing this as well score poorly in the scapular assessment we do measuring the ability of the scapula to work under load in relation to the pressing movements.
This is why isolated movements are important in training and why following ONE training program is imperative, and why skipping around from here to there on training will cause problems long term. The re-occuring issues fitness athletes in those SC, GH, ST joints comes down to too much volume of pull ups and horizontal pushing movements - both causing more work on internal rotation and NOT enough work on scap retraction and external rotation humerus in numerous planes, speeds, actions. (this "plan" is not take into consideration on a haphazard regime - the person who said "no programming is bad programming" is not a professional coach, and has not coached anyone)
Fixing it is as simple as ensuring you perform technical work on all the movements that caused pain, not intense movements; focus on the scap work 2-3x/week - trap 3 work, scap retration, external rotation of humerus and accompanying this with work with a therapist who knows that lying on a bench means liftng heavy weights, not a massage.
I've had clients have this problem fixed sometimes with NUCCA, ART, graston, massage, chiro, IMS, acupuncture, etc...but ALWAYS has gotten better by removing the painful movements and focusing on the balance in the scapula and not forgetting this. These folks that are also prone to this have to ensure keeping that scapula healthy as they divulge into specific training or are in season as well.

mon, dec 13, 2010

2010-12-12T19:49:00.002-07:00

OPT

I added this one to see the difference in the temperature - early AM same day, doors open - Refuel in the background; the pretty boys at Redline in Naples

TRAINING:

A. Split Jerk - 2 x 2 - 80% effort; rest 1 min
B. Split Jerk - 2 x 2 - 90% effort; rest 2 min
C. Split Jerk - 2 x 2 - 100% effort; rest 3 min
D. On the minute for 10 minutes:
Power Clean x 1/Split Jerk x 3 - 65% of C
E. 10 toes to bar; rest 45 sec x 5

post loads and notes to comments
tues off, double wed, single thurs, double fri, sat off, sun double, mon single, tues off

they call him DUTCH

sun, dec 12, 2010

2010-12-11T19:26:00.002-07:00

"Stach" as he's known @ OPT started with me in the summer of 2003 at 13 years of age. With no training previous and after 6 months with us he did a 6/12/20 leg day of 265# BS x 6, 10 sec rest, 65#/h x 12 lunges, 10 sec rest and 20 barbell jump squats with 65#; rest 3 min TIMES THREE...then some supp work after; then a 400# DL 2 weeks later. Here he is doing 370 with ease for 1 today with Mike "caring". Some are born to lift, god love 'em!

TRAINING:

5 sets:
8 Hang Power Clean - tough
Row 150 m @ 100%
rest 3 min
(intent is quick transition; high grunt effort on clean and high power output on row)
+
5 sets:
8 Dead Lift - 50% 1RM
Airdyne 30 sec @ 100%
rest 3 min
(intent is high grunt effort on DL, then high speed all out on bike)
+
3 sets:
20 back extensions
30 jump switch lunges
rest 1 min

post loads used and notes to comments

sat, dec 11, 2010

2010-12-10T20:14:00.000-07:00

start...

finish!

TRAINING:

A1. OHS @ 1010; 10 reps x 7 sets: rest 1 min
A2. CTB Chin Ups; 10 reps x 7 sets; rest 1 min
+
In 4 minutes from an empty bar find your 1RM Press
rest 10 sec
Tabata Sit Ups anchored no abmat - total
rest 10 sec
AMRAP Double Unders in 4 minutes

post loads for OHS, and total for part 2 to comments
(part 2 total = load in # + total reps + total reps)

fri, dec 10, 2010

2010-12-10T09:29:00.000-07:00

Johnny O - 35 years old biological age - "you can't bank fitness"

"never will you see a peak performance WITHOUT previous hard work a part of that picture"

One knows the price we pay without creating balance in life/sport/etc...are you truly working hard enough? Do you see how not "working hard" can carryover to how you "work hard" at life and just living. Or conversely are you focusing all of your efforts in the wrong "work hard" place - i.e is there truly an equilibrium in that? Or do you not understand a thing I am saying? If not, why?

thurs, dec 9, 2010

2010-12-08T18:34:00.000-07:00

so bright and shiny; i just wanna hold it and squeeze it and do bad things....

TRAINING:

A. Clean Grip Dead Lift @ 11X0; 10 sets of 3 @ 50% 1RM; rest 30 sec b/t sets
B. Power Clean - 3,3,3,3,3; rest 3 min - last 2 sets are tough
C. KBS - 20 heavy russian swings; rest 90 sec x 5

post loads and notes to comments

wed, dec 8, 2010

2010-12-07T19:58:00.001-07:00

weighted chin ups strict - part 4 in the OPT model of chin up progression for strength, injury proofing and longevity; negatives, weighted negatives, positives, positive weighted, a fixed strict unweighted number, then kipping.... in that order, along with proper scapular stability; a big thing at OPT - females with strict chin ups - "money"!

TRAINING:

Row Sprints:
275 m @ 97-100%
Rest 2 min x 5
(rest 10 min off rower - total 120 sec of handstand holds in this time frame)
Row Sprints:
275 m @ 97-100%
Rest 2 min x 5

post times to comments
goals are 0.5 sec faster per set for 1-5, then faster again from set 6-10
(i.e. 46,45.5,45,44,5,44, rest, 46,45.5,45,44.5,44 sec)

tues, dec 7, 2010

2010-12-06T17:55:00.000-07:00

Chef Casey thinking about his next dish as he digs into the pain of the burpee/KBS combo

TRAINING:

A1. Push Press x 1/Power Jerk x 3; rest 2 min
A2. 20 unbroken chin ups; rest 2 min x 5
B. AMRAP DU's in 30 sec; rest 30 sec x 5
C. Toes to Bar x 10 unbroken; rest 45 sec x 5
D. Side Bridge - 60 sec/side x 3/side; no rest b/t sides

post loads, reps and notes to comments

rest day

2010-12-06T10:39:00.001-07:00

a great set up and initial movement off the floor...

always leads to proper execution to move weight overhead in one movement

Congrats as well goes to OPT client Kathryn Waslen - 3:03 marathon on Sunday - goal time of 2:55 within reach, well done!

sun, dec 5, 2010

2010-12-04T20:23:00.001-07:00

then 5 hours later FGB - 422

TRAINING:

row 10 min warm up - sprint last 10 sec of every minute
rest 3 min
3 muscle ups on the minute for 10 minutes
rest 3 min
1 challenging HSPU every 30 sec for 10 minutes - adjust height as needed to "just get" rep every 30s
rest 3 min
5 sets:
20 walking lunges controlled
20 push ups contolled
20 GHD sit ups controlled
rest 3 min
row 10 min cool down - sprint last 10 sec of every minute

post notes to comments

singles all next week - monday off, tues-thurs on, fri off, sat-mon on

sat, dec 4, 2010

2010-12-03T18:49:00.003-07:00

OPT X-Mas Gifts!
Enter "happy holidays" in the coupon code area

HATE?...really?

TRAINING:

Power Clean Cluster - 1.1.1.1.1 x 5; rest 4 min
+
3 rds for time:
10 Dead Lift - 115% BWT
25 box jumps - 24"
(rest 10 sec b/t reps on cluster; rules for box jump - jump up, hips to full ext @ top, STEP DOWN, repeat, you CANNOT jump up and jump off - we will test this again with jump up - jump down over time and compare)

post loads and time to comments
work on recovery - we are just finishing up some volume work; stay with it

fri, dec 3rd

2010-12-03T08:49:00.000-07:00

Dec 2nd - 310 cals, rest 10 min - 303 cals, Dec 3rd - 303 cals, rest 10 min - 154 cals in 5 min, rest 2 min - 52 cals in 1 min

No one can run a mile in 4 minutes; Bannister does it, then 4 people do it in 1 year, now high school kids do it regularily; how much are we limiting ourselves based upon what we know?
The athlete I want does not know why they are doing what they are doing; they are just doing!

thurs, dec 2, 2010

2010-12-01T21:07:00.002-07:00

my gym at the cabin - what's the name of yours?

TRAINING:

A. Overhead Squat @ 32X1; 5 x 5 - 80%; rest 2 min
B. 3 muscle ups, 10 breaths x 10
C. L Sit on rings - 120 sec total work
D. 25 double unders, rest 30 sec x 8

rest 6+ hours

For cals:
"300 FY" on Airdyne

post loads, notes and cals in 10 min on airdyne to comments
rest well Friday

wed, dec 1, 2010

2010-11-30T19:14:00.003-07:00

The best way for VitD exposure - an article lately exposing that Vit D is already enough for most; then another on the same day saying that we need more than now recommended. As mentioned at certs and lately conversations with folks, everyone requires different amounts. Based on numerous factors.
At OPT we test our clients throughout the year from an MD test on 25-hydroxy D as well as an NMD perspective and diagnostics on the amounts in the system; these are the facts - where we are, we DO NOT get enough of it b/t Sept - May...consistently scores are BELOW PAR when clients report in over last few years.
Most times clients get high doses of 5-6,000 iu per day for short periods then lower off after 3 weeks for the winter and average 3-5000/day (without other exposure) - there is another huge argument brewing within this of course about the "fortified" foods and the Vit D contents which I believe the 1st article may go after indicating they "think" that everyone is getting the required amount - how much is absorbed?
Others get a minimum of 3-5000 iu/day for the entire winter. This is based on more than reading some good books on the topic and reviewing over 50 articles I currently have alone in my inbox; but rather testing and re-testing clients health status throughout the year for the past years.

TRAINING:

Standing Press - 1 heavy rep; rest 20 sec
25 unbroken chin ups; rest 4 min
(6 sets)
+
50 HSPU on parallette for time

rest 6+ hours

3 sets:
15 burpees AFAP
25 KBS unbroken - 2/1.5 pd
Run 800 m @ 90%
rest 5 min actively walking

post loads and times to comments

tues, nov 30, 2010

2010-11-29T18:15:00.000-07:00

dreams becoming a reality - Josh Lewis and his new place

TRAINING:

Row Sprints:
15 sec @ maximal effort - high s/m
Row easy 45 sec @ 50% effort
repeat 10 times
(rest 5 min)
20 sec @ maximal effort - high s/m
Row easy 60 sec @ 50% effort
repeat 8 times
(rest 5 min)
25 sec @ maximal effort
Row easy 75 sec @ 50% effort
repeat 6 times

rest 6+ hours

For time:
5 rope ascents - 20'
10 unbroken hang squat clean - 185/120#
200 double unders
10 unbroken hang squat clean - 185/120#
5 rope ascents - 20'
(sub 7 rope chin up-knee up for 1 rope ascent - chin up-knee up is a strict chin up where head gets higher than hands on towel, and knees are brought up into chest as you raise up into towel chin up)

post watt avg per time period and time for workout 2 to comments

mon, nov 29, 2010

2010-11-29T07:39:00.000-07:00

"you walk wrong"

post thoughts to comments

sun, nov 28, 2010

2010-11-27T16:57:00.000-07:00

TRAINING:

5 sets:
Bench Press - 3 heavy; rest 10 sec
KBS - 30 unbroken; rest 5 min
+
5 sets:
5 hang power clean heavy; rest 10 sec
30 push ups; rest 5 min
+
5 sets:
15 knees to elbows
rest 20 sec
30 double unders
rest 20 sec

rest 6+ hours

Run Intervals:
400 m @ 80,90,100% - rest 2 min b/t sets
then maintain the 90% set time on a 3 minute timer countdown for 400 m repeats for 6 sets
9 total sets [i.e. 1:15/1:10/1:05 + 1:10 (rest 1:50) x 6]

post loads, notes and times to comments

sat, nov 27, 2010

2010-11-26T16:49:00.001-07:00

TRAINING:

"OPT 3"
completed in 60 minutes after first set of front squat begins; OPT 3 is front squat 3RM, snatch 2RM, 1 attempt max rep chin ups (they have to be completed in this order); front squat hip crease below knee cap, snatch - only 2 sec max b/t each rep and chin must break vertical plane on chin ups; athletes must show control of weight overhead for snatch on both reps

Post score as front squat high in kg + snatch high in kg + chin up reps
(i.e. 130+90+54 = 274)

rest exactly 15 min after last set of chin ups

For time:
25 burpees
Row 300 m
25 burpees
Row 300 m

post "OPT 3" score and time to comments
compare to OPT 3

Currently reading a book on elite rowing and their pain, there was a comment in there I thought I'd share that might resonate with a lot of you;
"...the college rowers had yet to develop the enormous egos, so common to elite athletes. the coaches oarsmen still approached rowing as a medium of physical expression. they sought the sensation of powering a boat over the water using only their strength and endurance. for them, rowing was more than a means of acquiring a pair of national team shorts"

thurs, nov 25, 2010

2010-11-24T17:16:00.002-07:00

the big dog(s) at the big dawg comp # 2 @ 585

TRAINING:

3 sets:
12 hang power snatch - 115#/80#
2 x [30 sec burpee broad jumps/30 sec double unders]
rest 2 min
(rest 5 min including last 2 min of last set)
3 sets:
15 KBS heavy!
2 min Airdyne @ 90%
rest 2 min
(rest 5 min including last 2 min of last set)
5 sets:
30 total alternating Russian step ups unweighted - 24" box
rest 20 sec
30 m bear crawl - 25#/15# DB's per hand on carry
rest 20 sec

post notes to comments
TURKEY TALK
and
Justification of Turkey Talk
rest on Friday

wed, nov 24, 2010

2010-11-23T17:26:00.001-07:00

CrossFit Regina - BD comp # 2

TRAINING:

A. Clean Grip Dead Lift - build to a heavy triple in 8 min - NOT a 3RM effort
rest 1 min
B. Squat Clean - build to a heavy single in 8 min - NOT a 1RM effort
rest 1 min
C. Squat Clean Thruster x 3 touch and go on the minute for 8 minutes - choose heavier than lighter
rest 1 min
D. Row 2K @ 90%

post loads and times to comments
post HR @ 1K if you have a monitor set up
single on thursday, friday off, saturday double, sunday double, monday off, tuesday double, wednesday double, thursday double, friday off, saturday single, sunday single

Rest Day

2010-11-23T04:56:00.001-07:00

old dawgs and new - 12 mile tough mudder

flawed research that makes me throw up in my mouth a little...

mon, nov 22, 2010

2010-11-21T18:03:00.001-07:00

TRAINING:

5 sets:
Split Jerk - 3 reps @ 80% effort; rest 20 sec
20 CTB chin ups; rest 4 min
+
5 sets:
10 ring HSPU; rest 20 sec
20 GHD Sit Ups; rest 2 min

post loads, reps and notes to comments

sun, nov 21, 2010

2010-11-20T18:35:00.000-07:00

TRAINING:

Run 400 m @ 70%
rest 1 min
Run 400 m @ 80%
rest 2 min
Run 400 m @ 90%
rest 3 min
Run 400 m @ 100%
rest 1 min
Run 400 m @ 50%
rest 1 min
Run 400 m @ 100%
rest 1 min
Run 400 m @ 50%
rest 1 min
Run 400 m @ 100%
rest 1 min
Run 400 m @ 50%

rest as needed

5 rounds for time:
15 burpees
50 double unders

post times of runs and time of circuit to comments

sat, nov 20, 2010

2010-11-19T18:44:00.000-07:00

TRAINING:

A. Dead Lift - 55% 1RM; 10 sets of 2 @ 11X0; rest 45 sec
B. Power Clean - 3,3,3,3,3; rest 3 min - last 2 sets are challenging
C. KBS - 15 heavy overhead unbroken x 3; rest 60 sec
D. GH Raises @ 1010; 12 x 3; rest 45 sec

rest 6+ hours

3 sets:
12 push jerk - 135#/95#
AirDyne 90 sec @ 90%
rest 2 min
+
3 sets:
10 thrusters - 115#/80#
Row 90 sec @ 90%
rest 2 min
+
3 sets:
20 squats
rest 20 sec
20 knees to elbows
rest 20 sec

post loads, speed and notes to comments
(record HR post 90 sec airdyne and row and post avg HR)

thurs, nov 18, 2010

2010-11-17T19:16:00.002-07:00

TRAINING:

12 sets:
3 Overhead Squat - 75% 1RM; rest 10 sec
1 weighted chin up; rest 0 sec
10 CTB chin ups; rest 3 min
(progress chin up weight per set if you can)
+
build 240 sec of front leaning rest
(feet elevated 6 inches off ground, hands on rings 4 inches off ground, body in plank position)

post loads and notes to comments
welcome back EmPB

wed, nov 17, 2010

2010-11-16T16:53:00.000-07:00

part 1:
3 muscle ups on the minute for 10 minutes
rest 1 min
tabata box jumps - 20/14"- low score
rest 1 min
as many rounds in 12 minutes:
2 elevated HSPU
4 R TGU - 16/12 kg
4 L TGU - 16/12 kg

rest as needed

part 2:
Hill Running:
30 sec up @ 95% speed/effort
Walk down recovery 2:30
repeat 8 times

post notes, low score, rounds and times to comments
single on Thursday

Tues, Nov 16, 2010

2010-11-15T16:20:00.000-07:00

"gaucoin"

6 sets for largest rest time:
Power Clean x 2
Push Jerk x 2
Squat Clean x 2
Row 350 m
(weight used is 155# for males, 100# for females; your watch is set on a 2 min 30 sec countdown timer for each round; the rest left over after each round is your total score; i.e. start the timer as soon as you start your 1st power clean, whats left after the row is your rest and your score for round 1...repeat; if you fail to make the 2:30 cut off in one round, finish the round, but minus those sec to your total rest time at end)

post your total rest time in seconds to comments
double Wednesday, single Thursday, Friday off, Sat and Sun doubles, Monday single, Tuesday off...

Rest Day

2010-11-15T08:57:00.000-07:00

Thx to everyone who participated, scores till coming in...great stuff.
Next comp Sunday, January 16th - host location - OPT!
We invite all those who might be able to come to this one who are in the area to pack their bags and mark the date, would love to have you come by to the little place that could - a full day event.

When the difficulties come,
and pile so high on top of one another that you can't see the way forward,
you have a choice.
You can choose to give up, or you can choose to get stronger.

Back at it Tuesday AM....rest up.

Big Dawg Comp # 2, Nov 13, 2010 - Naples, Florida

2010-11-12T18:29:00.001-07:00

Workouts:

EVENT 1:
A 45# bar and two bumper plates will be 200 meters away from the pull up
station. Starting from the pull up station and in three separate trips carrying one piece of equipment per trip on way back, run and retrieve a bar and two bumper plates and return them to the pull up station. At this point you may load your bar. Once your bar is loaded, begin the workout:
21,15,9 rep rounds:
Thrusters - 95#/65#
Chin Ups - chin over vertical plane
This event is for total time.

rest 1 hour

EVENT 2:
3 Rounds for time of:
7 Squat Snatch - 115/75#
9 Burpee bar jumps (jump over your bar)
30 UNBROKEN Double Unders

rest 2 hours

EVENT 3:
10 Minutes to find 1 Rep Max Clean & Jerk (poundage)

Thank you to Anthony and Alison at CF Redline for putting the workouts together and hosting the live event.
Post your times and scores to comments in one post if you can, thanks.
Enjoy the day; rest on Sunday and Monday.
We begin again on Tuesday bright and early.

thurs, nov 11, 2010

2010-11-10T18:45:00.000-07:00

Sharpening:
A. Hang Squat Snatch - 95#/65# x 5-10 @ high speed; rest 1 min x 3
B. Power Clean - 3 sets of a tough single; fast and explosive; rest 1 min
C. Chin Ups - 10 unbroken - focus on breathing and speed; 3 sets; rest 1 min
D. Run 10 min; 1st minute and last minute @ threshold pace, middle 8 slow and easy

post notes to comments
workouts for weekend posted Friday PM early as I'll be in SunnyVille USA on east coast
3 workouts - one day, have fun, thx for participating!

tues, nov 9, 2010

2010-11-08T19:14:00.001-07:00

Aaron Grider rememembered
("it's OK")

Peaking:
A. Power Snatch - 2-3 x 3; rest 5 min
B. Squat Snatch - 50% max snatch touch and go x 5; rest 45 sec x 3
C. Run 200 m @ 95%; walk rest 90 sec x 2

post loads and notes to comments

"it's very easy to sharpen the well conditioned body"
- Arthur Lydiard

sun, nov 7, 2010

2010-11-06T19:30:00.000-06:00

aerobic power:
Run 400 m @ 95%
Rest 2 min x 3
(10 min HSPU parallette practice)
Run 400 m @ 95%
rest 2 min x 3

rest as needed

lactate training:
OHS - build to a tough 1 quickly - NOT a 1RM
(perform a few fast ring dips b/t sets)
rest 3 min
30,20,10 rep rounds for time:
OHS - 50% BWT
Ring Dips

post loads and times to comments
(goal is same speed per round for run; hold tight on set 3 each time; all out for circuit)

sat, nov 6, 2010

2010-11-05T18:42:00.000-06:00

If you're not fit enough, don't do it!

Sharpening Strength:
A. Bench Press @ 30X0; 3,2,1; rest 3 min
B. Mixed Grip Chin Ups @ 21X0; 2-3 x 4; rest 3 min
C. Row Sprints: 15 sec @ maximal effort; rest 45 sec row easy x 6

post loads, avg watts and notes to comments
double on Sunday, Monday off, tues single, wed off, thurs single, fri off, compete on Saturday
we're LIVE in Naples, Florida for this one - don't forget to register!

fri, nov 5, 2010

2010-11-04T19:08:00.001-06:00

One night of sleep deprivation decreases treadmill endurance performance
( European Journal of Applied Physiology 2009; 107: 155-161)

Pickett and Morris (1) reported that time to exhaustion (TTE) was unaltered following 30 h of sleep deprivation, whereas Martin (2) reported only a marginally (P = 0.05) significant decrease in TTE following 36 h of sleep deprivation. In addition, the effect of sleep deprivation on pacing is unknown as previous investigations used time to exhaustion rather than fixed end point tests to determine performance. The nature of these tests require that athletes exercise until exhausted, which is unlike most athletic events. For this reason, the authors of this investigation used a distance-based timed test to examine the effect of sleep deprivation on endurance performance.

This study examined the effect of one night of sleep deprivation on pre-loaded, 30 minute, self-paced endurance performance. In addition, the authors investigated how sleep deprivation effects pacing, cardiorespiratory, thermoregulatory, and perceived exertion. It was hypothesized that endurance performance would decrease following 30 hours of sleep deprivation.

In this investigation, 30 hours of sleep deprivation was shown to have a negative impact on pre-loaded endurance performance. Even though the subjects completed a shorter distance after sleep deprivation, their perception of effort (RPE) was the same in both trials. This indicates that the subjects felt like they were working just as hard in the sleep deprivation trial as they had under control conditions. Therefore, it is possible that sleep deprivation affects performance through alterations in perceived exertion.

In addition to endurance performance, the authors examined cardiorespiratory, and thermoregulatory responses to exercise. The results indicated that sleep deprivation has a limited effect on cardiorespiratory and thermoregulatory responses to exercise.

Peaking Strength:
1. Start @ 70/45 kg on the barbell and on the minute for as many minutes perform 1 squat clean; add 5kg to barbell per minute.
rest 5 min
2. Using the weight you finished with Dead Lift it on the minute for 2 reps every minute; add 10kg to barbell per minute.
rest 5 min
3. for time:
50 HSPU on parallettes

post loads and times to comments like this:
1. 130kg
2. 220 kg
3. 10:28 (include height of parallettes)

thurs, nov 4, 2010

2010-11-04T10:27:00.000-06:00

I'm in part 2 of HIGHER ORDER THINKING series for 2010/2011 today, part 2 of 8; a group discussion came around a statement. All parties were invited to 1. notice, 2. explain, 3. prescribe, 4. perform.
I thought that I had a great audience of folks who (if you have not figured out already) are looking for a path of "higher order"; I suggested I'd ask my audience.

Buddha said:

"struggle is mandatory, suffering is optional"

In relation to your experiences (what you come to the table with) and in respect of all others and their biases and tendencies; what are your thoughts on the above statement?
post to comments

wed, nov 3, 2010

2010-11-02T19:38:00.000-06:00

Watching Tottenham vs Inter Milan tonight; love Champions League football when I get the chance, first love ye know. Anyhow, this cat impressed me; made me think that we all have weaknesses and strengths and taking advantage of what we are good at matters most when it counts.
This guy is at LEAST 6'6" or more playing a faster, smaller mans position "most times" - can handle the ball well, but does what he can with what he has (makes the trek back deep to defend due to his height, pushes the ball wide in set up and drives hard to net to get ready for cross, and actually chases down defenders) - just a sidenote I wanted to remind everyone about; use what you have well and to the best you can, everything else will follow if you work hard.
He just scored by the way.

Speed and Power peak:
A. Split Jerk - 1,1,1,1,1; rest 4 min
+
3 rounds for time all out:
35 double unders
25 push ups
15 CTB chin ups

post loads and time to comments
thursday off

tues, nov 2, 2010

2010-11-01T19:31:00.000-06:00

anaerobic lactic endurance:
6 sets @ 97-100%:
10 Power Clean - 155/105#
10 box jumps - 30/24"
10 KB squat clean - 2pd/1.5pd
10 burpees - jump to 12 inches
rest 4 min active rest

post times per round to comments
single on wednesday

mon, nov 1, 2010

2010-10-31T18:37:00.000-06:00

post caption to comments like this - "thumbs up to the 305# OHS i just did in this suit"

peaking strength:
A1. push press @ 13X1 - 3,2,1,1,1,1; rest 3 min
A2. chin ups @ 20X0 - 2-3 x 6; rest 3 min
B. Row sprints - 15 sec @ maximal effort; rest 45 sec row easy x 5

post loads and avg watts to comments
single tues and wed, thurs off, fri and sat single, double sunday

sat, oct 30, 2010

2010-10-29T21:13:00.000-06:00

testing:
task 1:
5 rounds within 10 min:
50 unbroken double unders
15 unbroken wall balls - 20/14# to 10ft
(if task 1 was completed, move on to task 2 in EXACTLY 2 hours; if task 1 was not completed, your day is done, rest up for next week)

task 2:
for time within 2 min:
10 BWT (3/4 BWT) OHS unbroken
20 unbroken CTB chin ups
30 GHD sit ups
(if task 2 was completed, move on to task 3 in EXACTLY 2 hours; if task 2 was not completed, your day is done, rest up for next week)

task 3:
for time within 6 min for males/7 min for females:
Run 1 mile
15 push up burpees - jump to 12"
(if task 3 was completed, move on to task 4 in EXACTLY 2 hours; if task 3 was not completed, your day is done; rest up for next week)

task 4:
Dead Lift 1RM within 20 minutes from empty bar - highest load wins

post tasks completed ONLY to comments, please respect this, thanks
rest Sunday, training week outlined ASAP

fri, oct 29, 2010

2010-10-28T18:36:00.002-06:00

DeadLifting on unstable surfaces for performance/health?

Weekend Warrior Series

speed strength:
A1. back squat with chains @ 30X2; 3 x 5; rest 90 sec
A2. power snatch @ 13X0; 3 x 5; rest 90 sec
B. front squat @ 30X0; 3,3,3 - 80%; rest 1 min
C1. GHD Sit Ups @ 1010; 15 unbroken; rest 10 sec
C2. GHD extensions @ 1010; 15 unbroken; rest 10 sec
C3. CTB chin ups - 15 unbroken; rest 90 sec x 3

rest 6+ hours

anaerobic alactic power:
Hang Power Clean - 3 heavy
rest 0 sec
Row 100 m @ 100% effort
rest 3 min
10 sets total; rest 10 min b/t sets 5 and 6

post loads and notes to comments
test on saturday

wed, oct 27, 2010

2010-10-26T20:20:00.001-06:00

Dec 4th is your next opportunity to be a part of this comp
aerobic power:
30 sec airdyne sprint @ 90%
30 sec airdyne spin @ 50%
repeat 10 times
rest 10 min - complete 50 GH Raises anyway in this time period
30 sec airdyne sprint @ 90%
30 sec airdyne spin @ 50%
repeat 10 times

post avg difference in HR for all rounds to comments - 1 average score
(i.e. if you finish one 30 sec interval and HR is at 182 and finish rest period and heart rate is at 162 the difference is 20 bpm; total all differences if you can and post average for all rounds)
rest day Thursday

tues, oct 26th, 2010

2010-10-25T19:44:00.001-06:00

There are only 3 spots left for the OPT Exclusive Coaching Club experience. An individualized and detailed prescription for optimum performance plus ongoing program design and remote or in person consultations.
I am personally working with some really great folks on enhancing their lives and performance and I'm inviting only 3 more clients.
Some clients currently include:
- professionals/executives
- special forces US Army
- fitness facility owners
- physique transformation/bodybuilding/fitness
- professional hockey players
- JTF2 prep Canadian Military
- elite endurance runners
- IronMen/IronWomen
- elite CrossFitters
- short course triathletes
- MMA fighters
- mountain climbers
This is still part in part the most enjoyable part of my job as a coach to see people succeed with correct guidance and attention to detail.
Contact Megan - admin@optimumtraining.ca for more info ASAP if interested in being a part of the team.

great YouTube site for gaining body awareness for those who are in need of ideas to overcome inertia with their own body and just awe inspiring manipulations of human movement

speed strength:
A1. back squat with chains @ 30X2; 3-4 x 5; rest 90 sec
A2. power snatch @ 13X0; 3-4 x 5; rest 90 sec
B. front squat @ 30X0; 3,3,3 - 80%; rest 1 min
C. knees to elbows moderate speed; 15 unbroken, rest 1 min x 5
D. windshield wiper practice - 3 min

rest 8+ hours

anaerobic lactic power:
6 sets @ 100%:
30 sec amrap clean and jerk - 135#/95#
30 sec amrap box jumps - 24/20"
30 sec amrap KBS - 2pd/1.5 pd
30 sec amrap burpees - little jump
rest 6 min b/t sets actively walking or biking
(goal is increasingly more power output and lactate produced per round)

post loads and notes to comments

mon, oct 25, 2010

2010-10-24T19:35:00.002-06:00

OPT Client David Weaver leaves tracks 12,000 ft up - Mt.Rainier

Give us your feedback on the Vibram 5!

Interesting method to determine when glycogen stores might die and when...

Nice Andrew Charniga Jr translation of a study on tempo for beginner lifters (0-2 years trained weightlifters) - 2.5 sec tempo I believe referred to the total time it took to do 1 rep; something like 2 sec down, 0.5 sec up is what I'd guess - interesting to note there were differences seen even from 2 sec to 2.5 sec to 3 sec in tempo. As with tempo, there are many reasons to have speed associated with lifts - for 1. control, 2. test/re-test, 3. pick on weaknesses in movement, 4. establish a hormonal response based on the tempo given, 5. elicit more or less potential of muscle fibre activation based on concentric prescription....and more (which are covered completely in OPT CCP Assessment)...as well as sometimes when speed should NOT be associated with lifts.

Aerobic Recovery:
Run 10 min @ Z1
then...
4 sets of 2 min @ Z4, 2 min @ Z1
then...
Run 10 min @ Z1
rest 10 min
Muscle Up skill work - 15 min

post notes to comments

Tuesday:
AM - CP Speed Strength
PM - AnL Power
Wednesday:
AM - Aerobic Power
Thursday:
OFF
Friday:
AM - CP Speed Strength
PM - AnAl Power
Saturday:
AM - Anaerobic Test
PM - Strength + Aerobic Test
Sunday:
OFF

sat, oct 23, 2010

2010-10-22T19:55:00.001-06:00

Testing:

part 1:
AMRAP Chin Ups; rest 1 min x 2
rest 10 sec
Front Squat - 2RM in 10 min from on empty bar
rest 10 sec
Row 1 min for max cals
(score as total reps for 2 sets + 2RM load in # + cals)

rest 2 hours

part 2:
As many rounds in 15 minutes:
10 KB pistols -16kg/12kg - 1 KB held in front rack
10 R arm KB snatch - 24kg/16kg
10 L arm KB snatch - 24kg/16kg
30 double unders
(score as total reps - 60 reps/round)

rest 2 hours

part 3:
Press 1RM in 4 min - from an empty bar
rest 10 sec
Tabata Push Up - low reps
rest 10 sec
AMRAP KBS - 24kg/16kg in 4 min
(score as total weight in # + low score + total reps)

post total score of part 1 + part 2 + part 3 to comments
rest day Sunday

Holiday/Gift Ideas

2010-10-22T07:05:00.000-06:00

Cave Girl Cafe - notecards, gifts and coffee; not much better than that...well besides the lovely ladies behind it in caveman wear (not included in the products)

thurs, oct 21, 2010

2010-10-20T19:33:00.000-06:00

part 2 - Oct 20 in Sweden

Aerobic Power:
Row 2K @ 90%
rest 2 min x 3
(times should be approx 10-15% over 2K PB - goal is EXACTLY same pace each set)

rest 8+ hours

Base Strength:
A. Barbell Complex - Power Clean x 1, Push Press x 2, Front Squat x 1, Thruster x 1; rest 90 sec x 5 (last set only tough one)
B1. Paused Ring Dips @ 21X5; amrap x 3; rest 1 min
B2. Bent Over DB Rowing @ 1010; 12-15 x 3; rest 1 min

post times for rows to comments like this - 2K row PB - then 3 scores
(i.e. 6:40 - 1. 7:10, 2. 7:10, 3. 7:10)
post loads to comments
rest Friday, long day Saturday, rest up

wed, oct 20, 2010

2010-10-19T21:51:00.000-06:00

BD Rory Hanlin - 340 overhead; back in the pack for a bit

Anaerobic Alactic Endurance
8 reps - hang power clean high speed high load - you choose
15 unbroken box jumps - 24/20"
rest 2 min x 5
Active rest 5 min
8 reps - hang power snatch high speed high load - you choose
Row Sprint 15 sec @ maximal effort
rest 2 min x 5
(goal is high speed and efficiency - think speed, not strength)

rest 8+ hours

CP-Strength Endurance
alternating on the minute for 20 mins:
10 unbroken CTB chin ups
8 unbroken OHS - you choose
(choose OHS squat load such that 8 per set for 10 sets will be significantly tougher on last 5 sets - challenge the brain)

post loads and notes to comments
double tomorrow
shout out to my wife - we met 10 years ago today - life has never been better; well except for her today pulling 280# on a single for her DL

tues, oct 19, 2010

2010-10-18T21:35:00.000-06:00

Base Strength:
A1. Clean Grip DeadLift @ 21X1; 2.. x 5; rest 15 sec
A2. Ring Dips + weight vest - heavier than last @ 20X0; amrap (-1) x 5; rest 3 min
B1. KB Pistol - 20 total alternating per rep x 4; rest 45 sec
B2. Ring HandStand Push Ups @ 31X1; amrap (-1) x 4; rest 45 sec
C. L Sit - amsap x 5 sets; rest 30 sec b/t sets

post loads and notes to comments
compare to here
double on wed, double on thurs, friday off, saturday triple tester (longer day spread out), sunday off

mon, oct 18, 2010

2010-10-17T20:18:00.000-06:00

recommended %'s and zones as per prescription - this is a good measure, one of a few we use but a good one for some "gear" and capacity knowledge; one can perform a max HR test and use this sometimes as a guide; we'll use it for awareness of what is prescribed and how to do it right

Target Zone	Suggested Intensity
Z1	65-74%
Z2	75-84%
Z3	85-90%
Z4	91-96%
Z5	97-100%

In this study, why do you think the 90% group for TTE did not have significant improvements?
And furthermore, for CCP coaches out there, how did they determine what was anaerobic running capacity - and how does one determine that by time domains only?
Surely, we can't say that by doing something in a certain time frame makes it anaerobic capacity for all can we?

post to comments

sun, oct 17, 2010

2010-10-16T19:46:00.000-06:00

Recovery:
A1. Ring Dips weighted @ 20X0; 2-3 x 3; rest 1 min
A2. Single leg DB Dead Lift @ 2020; 8-12/leg x 3; rest 1 min
B. 100 TGU - slow and steady for tech, not time - 16kg/12kg
C. Row 20 min @ Z1

post loads and notes to comments

sat, oct 16, 2010

2010-10-15T21:13:00.000-06:00

BD Alex Duncan - 2nd place - "BushMan"- 15K rucksack run (35lbs), 5K rucksack run (75lbs), and 10K canoe

Testing:
Part 1:
50,40,30,20,10 rep rounds for time;
AirDyne Cals
Knees to Elbows

rest 2 hours

Part 2:
50,40,30,20,10 rep rounds for time;
Unbroken Wall Balls - 20/14# to 10ft
Unbroken Double Unders

post times to comments as total time - 1 score

fri, oct 15, 2010

2010-10-14T21:15:00.000-06:00

Anaerobic Alactic Power:
2 Power Clean - 85% 1RM
Sprint 40 m @ 95% effort
rest 3 min x 5
Rest 10 min
Power Clean x 1
Front Squat x 1
Hang Power Clean x 1
(every 90 sec on the timer for 5 sets - 90% effort)
Rest 10 min
10 burpees AFAP
Static Ring hold to fatigue
rest 2 min x 3

post notes and loads used to comments
tester tomorrow

wed, oct 12, 2010

2010-10-12T19:54:00.001-06:00

Light at Night

A shout out and good luck to original BD Rory Hanlin when he attempts to crush the South GA Throwdown this weekend; some of his current stats:

Rack Jerk (front rack) 1RM: 175 kilos
Snatch: 120.5 kilos
DL 5RM: 500 lbs
Push Press 5RM: 275lbs
OHS Bodyweight (225lbs) x15
OHS 1RM: 350lbs
Filthy Fifty: 16:04
2k Row: 6:40

Anaerobic Alactic Endurance
Row Sprints:
20 sec @ maximal effort
Rest 2:40 x 4
Active rest 5 min
20 sec @ maximal effort
Rest 2:40 x 4

rest 8+ hours

CP-Strength Endurance
As many rounds in 15 minutes:
5 weighted chin ups - 45#/25#
7 OHS - 135#/95#

post avg watts for all 8 sets for row and rounds to comments

tues, oct 12, 2010

2010-10-11T21:08:00.002-06:00

macronutrients after eccentric work

Big Dawg Comp # 2 Registration now open!

thanks to everyone who signed up for the last Big Dawg event (raising almost $1000) and helped support some people who need it most; as well as those who attended the CrossFit NYC chat I had in September where we raised $1500 for the dish, awesome stuff, onward and upward!

Base Strength:
A1. Clean Grip DeadLift @ 21X1; 2-3 x 5; rest 15 sec
A2. Ring Dips + weight vest - your choice @ 20X0; amrap (-1) x 5; rest 3 min
B1. KB Pistol - 16 total alternating per rep x 4; rest 1 min
B2. Ring HandStand Push Ups @ 31X1; amrap (-1) x 4; rest 1 min
C. L Sit - amsap x 5 sets; rest 45 sec b/t sets

post loads and notes to comments
double on Wednesday

"NOTHING is impossible to a willing heart!"

monday, oct 11, 2010

2010-10-10T21:06:00.002-06:00

Fatty Fat Fat

Aerobic Power/IWT:
12 unbroken power snatch - 115#/80#
90 sec AirDyne @ 90%
rest 2 min x 3
rest 5 total minutes b/t sets
12 unbroken push press - 125#/85#
90 sec burpee broad jumps @ 90%
rest 2 min x 3
rest 5 total minutes b/t sets
5 sets:
15 knees to elbows
10 sec rest
15 push ups
10 sec rest

rest 8 + hours

Aerobic:
Run 30 min @ Z1 pace
(conversation pace)

post notes to comments

Rest Day

2010-10-10T10:24:00.000-06:00

Schedule:
Monday double
Tuesday single
Wednesday double
Thursday off
Friday single
Saturday tester double
Sunday single recovery
Monday off