New Year's Eve 2009

coming soon...


Q and A with John Thrush I though was pertinent

How important is it to modify training based on individual weightlifters?

It is infinitely important. This is the heart and soul of the art of coaching. Anybody coaching at any level beyond a beginner does this untold numbers of times a workout in many obvious and many not so obvious ways. There always needs to be structure in training. You have to have a plan – you can’t just shotgun your way in the gym. You come in with a plan of what you want to get done both in terms of exercises but also generally in terms of where you want the athlete to go in terms of percentages that day, if possible. But that’s where the journey gets interesting. The coach has to have the perception to try and discern the optimal training situation for that day, that moment. The better he is, the better the athlete will be ultimately.

Training:
A. Build quickly to a tough but not 1RM in the Power Clean - take no more than 7 minutes; rest 60 sec ONLY after last set before B
B. 1-10 CTB chin up ladder for time; rest 60 sec before C
C. AMRAP DB Burpees in 2 minutes - 25/15#/h

post loads for A, time for B and reps for C to comments
work on speed through the middle for the PC
risk failure on the CTB chin ups in late sets
chest to deck on ALL burpees, even with DB's; jump with arms at sides and DB's in hand, please.

Dec 30, 2009

Training Schedule till Jan 27th:
Dec 30/31 - singles
Jan 1 - off
Jan 2/3 - singles
Jan 4 - off
Jan 5/6/7 - singles
Jan 8 - off
Jan 9 - double
Jan 10 - single
Jan 11 - off
Jan 12 - single
Jan 13 - double
Jan 14 - single
Jan 15 - off
Jan 16/17 - doubles
Jan 18 - off
Jan 19/20/21 - singles
Jan 22 - off
Jan 23 - one day Big Dawg championship series # 3; for locals this competition will be held @ CF Natural High in Okotoks - the site for the Canadian CrossFit Championships
Jan 24/25/26 - rest
Jan 27 - resume training

For those peaking in Feb for competitions - i will be providing 2 different workouts from Jan 19th onwards. I do not suggest competing in the Big Dawg series # 3. For those competing in early March, compete and resume on Jan 27th and we'll lay out a plan for that time at the end of January.

Training:
3 sets:
12 SDLHP - 125#/80#
Row 90 sec @ 90% effort
rest 2 min
+
3 sets:
12 db thrusters - 35/20#/h
AMRAP Double Unders in 60 sec
rest 2 min
+
3 rounds as fast as you can:
20 box jumps unbroken - 20/14"
25 sit ups

post reps of doubles and notes to comments
do not time the last couplet
welcome all new dawgs, competition shirt short list coming

X Mas 2009 - REST



Rest until Dec 30th.
Be active, participate in some sports, have fun, nap, rest.
I'd recommend staying away from the gym.
Dec 30-Jan 22 is a quick phase, then a rest after the Jan 23/24 comp.
It seems most who are athletes participating in CrossFit will have a good prep post competition in January for another peak for mid March, except for those in the US Northwest and US Mid West.
For those folks, e-mail me @ optimumtraining@shaw.ca and we'll chat a bit about that one.
Take the attitude that this break is a mental lesson in slowly backing up into your cave where you'll recover, grow, lick your wounds and get everything in place for the gruelling next 6 months. You and your fellow athletes will gather as a pack and dominate in whichever task you choose to participate in.
We will be making special competition T shirts for sporting events for 2010 to represent.
Post to comments your thoughts on what should be on the shirts for wording.
My expectations are high for this group.

Christmas Eve 2009

My dog Red's X-mas gift for me...

for time:
Row 500 m

post time to comments as well as avg watts for distance divided by your BWT in lbs
(i.e. 1:26, 2.8)

Dec. 22nd, 2009


Satisfy Your Dreams

Have you become addicted to limiting beliefs?
Do those limiting beliefs soothe you and comfort you while at the same time holding you back?
In the short term, it can be much easier to tell yourself you can't do it.
Yet when you look at the big picture, it's much better to go ahead and do the work of achievement.
You can comfort yourself today by believing that your lack of progress is not your responsibility.
However, you'll soon be paying for that short-term comfort with long-term regret.
For your dreams are calling to you, and they'll never be satisfied until you do something about them.
You have what it takes to reach them, and they know it.

Day 24 Training:

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)
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

Mon, Dec 21st, 2009



Day 23 Training:

part 1:
Clean and Jerk - find your 1RM

rest 6+ hours

part 2:
21,15,9 rep rounds for time;
Thrusters - 95#/65#
Chest to Bar Chin ups

post 3 scores only.
your BWT in lbs, your highest load for C & J and your time for the couplet
(i.e. 170#, 265#, 3:33)

Rest - Sun, Dec 20th, 2009

When i get away, i completely shut it down.
I love what i do; but i know that i need rest time in order for me to be creative and a director.
What are you passionate about? Are you ACTUALLY setting yourself up to ensure that you put the right time and proper energy into what you love to do?
When you spend time thinking...most times its done in 4 different areas (automatic mind 1st, sensory mind 2nd, creative mind 3rd and director's mind 4th...this is in higher order from one to another). One must spend time in and be knowledgeable of each.
Most spend it in automatic mind, run by the day to day, no awareness, no noticing, no ability to stop and "smell the roses".
If you truly want to get to the next level in whatever you do, you have to ensure you take time to learn in each area.
I'll give you a personal example so you can understand where I might spend some of that time right now in a day.
Automatic Mind - walking Red, eating breakfast, breathing
Sensory Mind - watching folks workout at OPT, analyzing movement, reading, researching
Creative Mind - writing programs, business strategy with Leighanne
Director Mind - think tanks with business strategists, discussions with exercise physiologists, naturopaths, osteopaths, executives, clients
I instruct everyone on a different path as we all have different lifestyles and paths; but when someone says that they have a "goal"; I have to ensure that they are spending the right time where they need to if they want to get to that "goal".
The path there, another discussion, but at least that will leave you with some awareness as to where you might want to be.

Sat. Dec 19, 2009



Day 22 Training:

part 1:
For reps:
1 min AMRAP Box Jumps - 24"/20"
1 min AMRAP wall balls - 20#/14# to 10 ft
1 min AMRAP Toes to Bar
1 min AMRAP Push Press - 75#/55#
1 min AMRAP Burpees

rest as needed

part 2:
For time:
Row 5K

post total reps for part 1 and total time as well as power ratio (total avg watts over 5K divided by BWT in lbs) for part 2 to comments
(i.e. 345 reps, 19:01 (1.45 power ratio)

Friday, Dec 18th, 2009

Day 21 Training:

7 rounds for time:
7 unbroken hang squat clean
7 unbroken HSPU
(the HSC weight starts at 95#/55#; you add 10# per round, i.e. 95 1st round, 105 2nd round...; the HSPU are thumbs under shoulders); unbroken means when you pick it up off the floor, it cannot touch the floor again until all 7 reps are done

post time to comments
double tomorrow

Wed, Dec 16th, 2009

Day 20 Training:

A. AMRAP Dead Lift - 315#/200# in 75 sec
rest 3 min
B. AMRAP Muscle Ups in 150 sec
rest 3 min
C. AMRAP Double Unders in 225 sec

post total reps to comments
(i.e. 12 + 15 + 300 = 327)

http://www.calgaryherald.com/health/From+chemo+hell+podium/2337369/story.html

Dec 15th, 2009


Check www.optimumtraining.ca later today for more information regarding the new OPT CCP coaching program

Day 19 Training:

A. Power Clean - build to a 1RM
B. Bench Press - build to a 1RM

post ratio of power clean to bench press 1RM's to comments
(i.e. 255/255 = 1.0)

DUTCH!

video

congrats Dutch

Sunday, Dec 13th, 2009

Day 18 Training:

A1. Overhead Squat @ 32X1; 3 x 5 - 80% effort; rest 90 sec
A2. Supinated Chin Ups @ 40X2; 3-4 x 5; rest 90 sec
B1. BB Forward Lunges @ 20X0; 5-6/leg x 3; rest 75 sec
B2. Clap Chin Ups @ 10X0; 6-15 x 3; rest 75 sec
C. DB Back Extensions @ 2020; 10-15 x 3; rest 90 sec

clap hands at top of chin up
post loads and notes to comments
bench mark workout on Dec 15th
post wod fuel male:
above 12% - 40g prot/10g carb
8-12% - 40g prot/25g carb
below 8% - 40g prot/40g carb
post wod fuel - female:
above 16% - 30g prot/10g carb
12-14% - 30g prot/20g carb
below 12% - 30g prot/30g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

Dec 12th, 2009

WOD 1:
Power Snatch - find your 1RM
rest as needed
WOD 2:
1K Row sprint
rest as needed
WOD 3:
Tabata Mash:
Push Ups
Box Jumps - 20"/14"
Anchored Sit Ups

post like this to comments:
1. 165#
2. 3:09
3. 375 reps

http://www.youtube.com/watch?v=bdOySXIftns

Rest Day - Fri, Dec 11th, 2009

http://westonaprice.org/knowyourfats/peskin-and-efas.html


video

Thursday, Dec 10th, 2009

http://www.youtube.com/watch?v=By8icw-ua8g - Prof Peskin's thoughts on fish oils part 1
http://www.youtube.com/watch?v=t7SYlEuRnVg&feature=related - part 2

"If you lack the courage to start, you have already finished."

Day 16 Training:

part 1:
On the minute every minute for 7 minutes perform 5 squat clean thrusters - be fast and aggressive; you must choose a weight that will challenge you mentally on the last few sets; it has to be the same weight every set and it has to be unbroken (you cannot let go of bar)
rest 3 minutes EXACTLY
On the minute every minute for 5 minutes perform 10 challenging chin ups (if you can do 10 chest to bar easy, do them weighted, if chin ups alone are challenging do them); they have to be unbroken
rest 1 minute EXACTLY
On the minute every minute for 3 minutes perform 25 unbroken sit ups - unanchored, hands at temples

rest 8+ hours

part 2:
Run three 5 minute blocks
2 minutes rest b/t blocks
In each 5 min block of running you must maintain a pace "just below" your threshold; there can be no ups or downs in intensity; the goal is to keep the pace high and challenging and maintain it for 3 blocks (the distance covered and speed per block must be identical - this will allow you to judge your intensity)

post loads and notes for part 1 and notes on effort for part 2 to comments

Wed, Dec 9th, 2009

Day 15 Training:

A. Dead Lift - build to a heavy triple quickly; rest and then take no more than 3 more sets to build to a heavy but not 1RM; rest as needed b/t 1's
B1. Press Cluster - 1.1.1.1.1 x 5; rest 120 sec
B2. KBS - 25 unbroken x 5 sets; rest 120 sec
C. DB External Rotation - 4-7/arm x 3 sets; rest 45 sec b/t arms

post loads to comments as well as differences in feel of DL's this session
cluster - perform 1 rep, unload and rack weight for 10 sec, reload and perform another rep..for five reps total per set; weight should be just higher than your regular 5RM press overhead; double tomorrow

post wod fuel male:
above 12% - 40g prot/10g carb
8-12% - 40g prot/25g carb
below 8% - 40g prot/40g carb
post wod fuel - female:
above 16% - 30g prot/10g carb
12-14% - 30g prot/20g carb
below 12% - 30g prot/30g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

Rest/Reflect - Tues. Dec 8th, 2009

What are your 3 top priority training goals for 2010?
Post the 3 and ONLY 3 to comments, put it out there!
This is for everyone. This is important. This is for you.

Mon, Dec 7th, 2009

Day 14 Training:

A1. Front Squat @ 30X0; 2-3 x 5; rest 10 sec
A2. AMRAP Chin Ups; 5 sets; rest 240 sec
+
AMRAP extra ROM HSPU in 1 minute; rest 10 sec
5 max vertical jump and extend; rest 10 sec
25 unbroken GHD sit ups hands overhead; rest 60 sec
4 sets

(increase your normal ROM on the HSPU on parallettes, plates, you choose, increase your negatives distance, or find ways to make it harder; take 5-7 seconds in b/t max vertical jump - fully extend body at top height)

post loads for A1 and reps for A2 as well as notes on the gymnastics to comments; post your highest jump in inches if your measuring

Sunday, Dec 6th, 2009

Day 13 Training:

A1. Hang Power Snatch @ 11X1; 2-3 x 6; rest 120 sec
note-drop weight to floor b/tr reps if needed
A2. Bench Press @ 30X0; 3,2,1,3,2,1; rest 120 sec
note-wave load; 2nd 3,2,1 is higher effort and loads than 1st 3,2,1; waves higher than last week
B. Dead Lift @ 11X1; 50% 1RM; 10 sets of 3; rest 45 sec
note-focus on speed on concentric
C1. Dips @ 30X0; 3,3,3; rest 90 sec
note-full depth, try same load for 3 you did for 2 last week
C2. GHD Raises @ 2020; 15 x 3; rest 90 sec
note-change hands to ensure you get all reps, make them harder than last week

post loads and notes to comments
point out your differences in A1 this week to last week
single tomorrow

post wod fuel male:
above 12% - 40g prot/10g carb
8-12% - 40g prot/25g carb
below 8% - 40g prot/40g carb
post wod fuel - female:
above 16% - 30g prot/10g carb
12-14% - 30g prot/20g carb
below 12% - 30g prot/30g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

Friday, Dec 4th, 2009

Day 12 Training:

part 1:
A.
20 sec AMRAP hang squat cleans - 95#/65#
40 sec rest
20 sec AMRAP GHD sit ups
40 sec rest
x 4
B.
rest 5 minutes
30 "jump and switch" lunges
30 back extensions
rest 1 min
x 3

rest 20+ minutes

part 2:
60 sec AMRAP Double Unders
30 sec rest x 10

post total reps for part 1A, times for part 1B, total reps for part 2 (and compare to Rhiannon score if you've done it before) as well as your best 5K row time to comments
ex.
1A - 68
1B - 60,59,59 s
2 - 634 (rhiannon - 624)
5K row - 18:46

two hands overhead for sit ups, hands at temples and elbows OUT for extensions, switch lunges is a lunge in place with a jump at top, switch legs in the process; Sat off day, Sun single

Thurs, Dec 3rd, 2009

I took this photo (stairs to my basement in where OPT started) in 2004, and seeing I had some time to reflect on this hot winter night.... It was moments before the last trip up these stairs to get the last piece of equipment off the Atlantis order that had come...i think some plate mates...and i captured the moment because I knew afterwards I would be in for a doozy of a time for the next few years. Many have doubted and disagreed the path that I have taken, but I NEVER flinched. So I pass on to those who have some obstacles in their way (mine at the time of photo was being more than broke, quitting my job and risking it all) that when you put your mind to a goal that you truly believe in, become a finisher. In the end, you'll see that it will not matter what place you finished, but if you give it your all on the trip, the results are amazing!

Day 11 Training:


A. Dead Lift - build to a heavy triple quickly; rest and then take no more than 3 more sets to build to a heavy but not 1RM; rest as needed b/t 1's
B1. Press Cluster - 1.1.1.1.1 x 5; rest 120 sec
B2. KBS - 21 unbroken x 5 sets; rest 120 sec
C. DB External Rotation - 4-7/arm x 3 sets; rest 45 sec b/t arms

cluster - perform 1 rep, unload and rack weight for 10 sec, reload and perform another rep..for five reps total per set; weight should be just higher than your regular 5RM press overhead

post loads and notes to comments as well as your latest best 5K run time; if not lately, your PB and last time it was done; double on Friday.

Training Schedule till X-Mas 2009

Dec 3rd - single
Dec 4th - double
Dec 5th - off
Dec 6th - single
Dec 7th - single
Dec 8th - off
Dec 9th - single
Dec 10th - double
Dec 11th - off
Dec 12th - triple
Dec 13th - single
Dec 14th - off
Dec 15th - single
Dec 16th - single
Dec 17th - off
Dec 18th - single
Dec 19th - double
Dec 20th - off
Dec 21st - double
Dec 22nd - double
Dec 23rd - off
Dec 24th - single
Dec 25th - Dec 29th - off
Dec 30th - start phase 2

I know there will be differing dates for the sectionals for the qualifying process for some Big Dawgs; just wanted to let everyone know that I am aware of this and will do my best to ensure everyone is prepared for their individual goals/competitions...even if you are not competing, it is imperative that you still follow cycles in your training plan...there has to be a purpose...and an end line in sight that scares/excites you!

Wed, Dec 2nd, 2009



Gluten Free Apple Crisp

2 cups blanched almond flour
½ teaspoon celtic sea salt
1 teaspoon cinnamon
½ teaspoon nutmeg
½ cup grapeseed oil
¼ cup agave nectar
1 tablespoon vanilla extract
5 medium apples, peeled, sliced, then chopped in half width-wise

1. In a large bowl, combine almond flour, salt, cinnamon and nutmeg

2. In a smaller bowl, combine oil, agave and vanilla

3. Stir wet ingredients into dry

4. Place apples in a 2-3 quart glass baking dish (a mixing bowl or an 8x8 square)

5. Sprinkle topping over the apples

6. Cover and bake at 350° for 50 minutes on low rack

7. When apples are soft and their juices bubble, remove cover and bake 10 more minutes to brown crisp

8. Serve warm

Serves 6 - reference www.elanaspantry.com

Tues, Dec 1st, 2009

Day 10 Training:


A1. Front Squat @ 30X0; 2-3 x 5; rest 10 sec
A2. AMRAP Chin Ups; 5 sets; rest 240 sec
+
3 rounds for time;
135/95# hang squat clean unbroken x 10
35 anchored it ups

post loads/reps for A1/A2 and time for conditioning workout to comments

Monday, Nov 30th, 2009



Day 9 training:

part 1:

A1. Hang Power Snatch @ 11X1; 2-3 x 6; rest 120 sec
note-drop weight to floor b/tr reps if needed
A2. Bench Press @ 30X0; 3,2,1,3,2,1; rest 120 sec
note-wave load; 2nd 3,2,1 is higher effort and loads than 1st 3,2,1
B. Dead Lift @ 11X1; 60% 1RM; 8 sets of 3; rest 45 sec
note-focus on speed on concentric
C1. Dips @ 30X0; 6,4,2; rest 90 sec
note-full depth
C2. GHD Raises @ 2020; 15 x 3; rest 90 sec
note-change hands to ensure you get all reps

rest 8+ hours

part 2:
5 min row warm up @ 50% effort
then..
20 sec increasing work/10 sec easy recovery x 8
(focus on increasing effort per interval so last 6,7,8 are very challenging)
rest 5 min
then..
1 min row sprint @ 90% effort, rest off rower walking for 2 min x 3
(goal is same meters covered in all 3 efforts EXACTLY!!!)
then..
5 min row cool down @ 50%

post loads/notes for part 1 and notes and meters for part 2 to comments as well as your fueling strategy post workout for these 2 different workouts

Sat Nov 28, 2009

Day 8 Training:

part 1:
15,12,9,6,3 rep rounds for time;
Power Snatch - 95/65#
Burpees
(chest to deck, jump and clap overhead at top; everyone video it and download)

rest 4 hours

part 2:
Sprint Run 3 min @ 90%
walk 1 min
Sprint Run 2 min @ 90%
walk 1 min
Sprint Run 1 min @ 90%
walk 1 min
Sprint Run 2 min @ 90%
walk 1 min
Sprint Run 3 min @ 90%
(try to maintain same speed throughout all intervals)

post time for couplet sprint and notes on run intervals to comments
rest on Sunday

Friday, Nov 27th, 2009

day 7 Training:

A. Power Clean/Push Press/Push Jerk/Split Jerk - 1.1.1.1 x 5; rest 180 sec
B1. KBS heavy x 18 reps x 3; rest 90 sec
B2. HSPU close grip @ 21X1; amrap x 3; rest 90 sec
C1. GHD Raises @ 2020; 15 x 3; rest 60 sec
C2. Toes to Bar - 21 reps x 3; rest 60 sec

post loads and notes to comments
focus on fixing what was needed in A from day 3, use same load for swings
double on saturday, sunday off, double on monday, tuesday single, wednesday off...

post wod fuel male:
above 12% - 40g prot/10g carb
8-12% - 40g prot/25g carb
below 8% - 40g prot/40g carb
post wod fuel - female:
above 16% - 30g prot/10g carb
12-14% - 30g prot/20g carb
below 12% - 30g prot/30g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

Wed, Nov 24th, 2009

day 6

A1. mixed grip chin ups @ 31X0; 4-6 x 4; rest 90 sec
pull to supinated hand
A2. 1 1/4 back squat @ 4010; 6-8 x 4; rest 90 sec
full depth, come up to parallel, back to full depth, then up
B1. lean away supinated chin ups unweighted @ 4111; amrap x 3; rest 75 sec
pull straight up, lean away as far as you can on lowering
B2. db forward lunges @ 10X0; 8/leg x 3; rest 75 sec
drive through heel on return
C1. powell raises @ 3010; 8-10/arm x 3; rest 60 sec
C2. anchored sit ups; 35 reps x 3; rest 60 sec

post weights, reps and notes to comments
ensure loads are 2-3% more than day 2 of this cycle

post wod fuel male:
above 12% - 40g prot/10g carb
8-12% - 40g prot/25g carb
below 8% - 40g prot/40g carb
post wod fuel - female:
above 16% - 30g prot/10g carb
12-14% - 30g prot/20g carb
below 12% - 30g prot/30g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

Tues, Nov 24, 2009

day 5
A1. bench press @ 50X1; 6-8 x 4; rest 90 sec
A2. snatch grip dead lift with straps @ 41X1; 5-7 x 4; rest 90 sec
B1. dips @ 4010; 6-8 x 3; rest 75 sec
B2. GHD Raises @ 2020; 10-15 x 3; rest 75 sec
C1. db ext rot @ 3010; 8-10/arm x 3; rest 60 sec
C2. toes to bar; 18 reps x 3; rest 60 sec

post weights and notes to comments
ensure total loads for day is 2-3 percent or higher more than day 1 of cycle

post wod fuel male:
above 12% - 40g prot/10g carb
8-12% - 40g prot/25g carb
below 8% - 40g prot/40g carb
post wod fuel - female:
above 16% - 30g prot/10g carb
12-14% - 30g prot/20g carb
below 12% - 30g prot/30g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

Monday, November 23rd, 2009

It is imperative that if you are doing the Big Dawg program that you post!
If I can set up this blog with my technological expertise??? then you can post your scores and notes.
It helps me, the others and the community grow.
The data is what is important!

Sun, Nov 22, 2009

day 4 Training:

Sprint Row 30 sec @ 100% effort
Rest 2:30
repeat 7 times

post total meters rowed to comments
(i.e. 1400 m)

Sat, Nov 21, 2009



day 3
Training:

A. Power Clean/Push Press/Push Jerk/Split Jerk - 1.1.1.1 x 5; rest 180 sec
B1. KBS heavy x 15 reps x 3; rest 90 sec
B2. HSPU close grip @ 21X1; amrap x 3; rest 90 sec
C1. GHD Raises @ 2020; 12 x 3; rest 60 sec
C2. Toes to Bar - 15 reps x 3; rest 60 sec

post loads and notes to comments

post wod fuel male:
above 12% - 40g prot/10g carb
8-12% - 40g prot/25g carb
below 8% - 40g prot/40g carb
post wod fuel - female:
above 16% - 30g prot/10g carb
12-14% - 30g prot/20g carb
below 12% - 30g prot/30g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

Thurs, Nov 19th, 2009


Katrina Burton comes out on top again for Big Dawg Championships # 2...well done Katrina; and congrats to outstanding female performances this weekend!!!!
Kat - contact Trev @ optclientsupport@gmail.com for your mailing address for the prize.

day 2

A1. mixed grip chin ups @ 31X0; 4-6 x 4; rest 90 sec
pull to supinated hand
A2. 1 1/4 back squat @ 4010; 6-8 x 4; rest 90 sec
full depth, come up to parallel, back to full depth, then up
B1. lean away supinated chin ups unweighted @ 4111; amrap x 3; rest 75 sec
pull straight up, lean away as far as you can on lowering
B2. db forward lunges @ 10X0; 8/leg x 3; rest 75 sec
drive through heel on return
C1. powell raises @ 3010; 8-10/arm x 3; rest 60 sec
C2. anchored sit ups; 35 reps x 3; rest 60 sec

post weights and notes to comments; Friday Nov 20th off

post wod fuel male:
above 12% - 40g prot/10g carb
8-12% - 40g prot/25g carb
below 8% - 40g prot/40g carb
post wod fuel - female:
above 16% - 30g prot/10g carb
12-14% - 30g prot/20g carb
below 12% - 30g prot/30g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

male results and the beginning of a wonderful relationship


http://www.youtube.com/watch?v=9k-h5gNF5zA - thanks Blair and CF Hellerup


Next Comp - Jan 23rd/24th; 2 phases in training till then - phase 1 - Nov 18-Dec 24 (break over X-mas), then phase 2 - Dec 30 - Jan 22


women results to come...stay tuned...Joey and Unit; surprises will come via mail; send Trevor your mailing address to optclientsupport@gmail.com





phase 1 (2 on/1 off x 12) - there will be doubles/triples towards the end of the cycle


day 1
A1. bench press @ 50X1; 6-8 x 4; rest 90 sec
A2. snatch grip dead lift with straps @ 41X1; 5-7 x 4; rest 90 sec
B1. dips @ 4010; 6-8 x 3; rest 75 sec
B2. GHD Raises @ 2020; 10-15 x 3; rest 75 sec
C1. db ext rot @ 3010; 8-10/arm x 3; rest 60 sec
C2. toes to bar; 12 reps x 3; rest 60 sec

post weights and notes to comments

post wod fuel male:
above 12% - 40g prot/10g carb
8-12% - 40g prot/25g carb
below 8% - 40g prot/40g carb
post wod fuel - female:
above 16% - 30g prot/10g carb
12-14% - 30g prot/20g carb
below 12% - 30g prot/30g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

Mens Results - Big Dawg Championships # 2

1st place - tie!
Unit (2nd, 3rd, 3rd, 1st) and Joey Warren (1st, 8th, 1st, 2nd)
3rd place - Rory (13th, 1st, 4th, 5th)

As much as folks do not like ties, this time I think both deserve the honors, well done boys.

pdf attachment with all scores along with women scores coming!

Training begins again tomorrow - Nov 18th - get prepped.

"I can see everything from up here"



Awesome videos, great efforts, the intensity was there, that is what matters at this time of year.

Great to see some new faces...and finally SEE some faces that have been out there.

Of course there is only me on this side and I have to watch, tally and record; I will get this done ASAP...my highlights were the videos, inspirational, you have all taught me again.

From Joel B's little girl to late night in Surrey to the Anvil savages in the dark to Joey Warrens "competitor" shirt (memories...mmm) to Soneff's world shattering banging weights to Wes Hendricks burpee pull up outdoor wod (that was beautiful!) to Martin oversea to Dunkin and his knee wraps in Oregon to the OG's Josh, bso, PTS and Maier...it was simply delightful! thank you!

I have not completed tallying, will do so by tomorrow for results of weekend (which will include everyone) then I will have more results based on the overall championships in the following days which will of course not include everyone unless you participated in the 1st one.

Again, congrats to everyone who participated. As was mentioned by my homies; it is IMPERATIVE that you tie in the intensity and combine it with correct ROM; learn from this.

#2 - post scores and videos here

Workout 1:
For power ratio:
Row 800 m
rest 5 min
Workout 2:
7 sets (95#/60#) for time;
Power Snatch x 1
Snatch Balance x 1
OHS x 1
Hang Squat Snatch x 1
rest 5 min
Workout 3:
As many rounds (total reps) in 3 minutes;
3 chest to bar chin ups unbroken
3 push up burpees
rest 240 min
Workout 4:
For time;
50 walking lunges
20 clean and jerk - 135#/95#
30 ring dips
25 wall balls - 20#/14# to 10ft
30 GHD Sit Ups
30 KBS - 1.5pd/1pd
75 double unders

Prepare

Set your goals based not on what you know you can do.
Set your goals based on what you're most passionate about.

There are capabilities you have that you don't yet know you have.
Meaningful challenges will awaken those capabilities and get them working for you.

OPT Big Dawgs Championship Series # 2 - Nov 14th, 2009

Workout 1:
For power ratio:
Row 800 m
rest 5 min
Workout 2:
7 sets (95#/60#) for time;
Power Snatch x 1
Snatch Balance x 1
OHS x 1
Hang Squat Snatch x 1
rest 5 min
Workout 3:
As many rounds (total reps) in 3 minutes;
3 chest to bar chin ups unbroken
3 push up burpees
rest 240 min
Workout 4:
For time;
50 walking lunges
20 clean and jerk - 135#/95#
30 ring dips
25 wall balls - 20#/14# to 10ft
30 GHD Sit Ups
30 KBS - 1.5pd/1pd
75 double unders

Workout 1:
row 800m; take your avg watts for the 800m divided by your bodyweight in lbs = your score (to the first decimal place) (i.e. 360 avg watts/180 lbs = 2.0); you have exactly 5 min total rest after row until workout # 2 begins
Workout 2:
once you power snatch the 1st rep, the bar cannot rest on ground until the hang squat snatch is complete; there are 7 sets with 4 reps/set; bar must drop to upper back after power snatch then with hips completely straight you drop to full squat under bar; the hips must then straighten with bar overhead before you perform your OHS; then hips must come to full extension with bar overhead at top before you drop bar to thigh for hang squat snatch; again hips must then come to full extension with arms straight overhead at top before dropping weight to ground; time taken for 7 sets is your score; you have exactly 5 min rest after last hang squat snatch is complete before workout # 3 begins
Workout 3:
burpees - chest to deck and jump to touch object with one hand at 7' for females/8' for males at top of burpees; total reps for 3 minutes is score; you have EXACTLY on the clock 4 hours (240 min) after last rep is complete before you begin workout # 4
Workout 4:
knee grazes ground and full ext of hips at top for lunges; anyway to lockout overhead is good for clean and jerk, there has to be 2 movements (you cannot snatch it); biceps to rings and arms START and FINISH at full extension for dips; sit to ball for wall balls; 2 hands overhead for sit ups to touch ground or object when body with arms outstretched overhead; ear must be visible from side with arms overhead for swings; time taken is score

post questions and notes on this post
there will be another post on Saturday for scoring in which each athlete will post results like this:

W1: 2.2
W2: 5:55
W3: 73 reps
W4: 14:02

day 44/45

Training:
Squat Clean - build to a weight that feels fast for 1; no struggle out of bottom
+
Chin Ups - 3 sets of 10 unbroken - high speed
+
3 rds:
20 double unders
Row 20 sec
rest 1 min

workouts released later Thursday for Nov 14th
all in local area are welcome to OPT to participate

day 42/45

equipment for weekend workouts being delivered to north west Calgary...Bearspaw
Training:

Dead Lift - 55% 1RM; 6 sets of 2; rest 45 sec
(speed on concentric)
+
Wall Balls - 20/14# to 10 ft - 15 reps; 30 sec rest x 3
+
Muscle Up practice (3-5 min)
+
Toes to Bar - 2 sets of 10

post loads and notes to comments
workouts released on Thursday, Nov 12th, 2009

Day 41/45

Training:
Power Snatch - 3 x 3; rest 240 sec
rest 5 min
3 rounds for time;
35 double unders
12 burpees
rest 5 min
20 back extensions x 3; rest 60 sec

post loads and times and notes to comments
OPT Big Dawg Championship #2 - Nov 14th/2009
4 workouts - one day

Day 40/45

Training:

part 1:
A. High Bar Back Squat @ 30X0; 2-3 x 3; rest 240 sec
B. Chin Ups - 20 unbroken x 3; rest 240 sec
C. Push Press @ 11X2; 2-3 x 3; rest 240 sec
D. GHD Sit ups @ 2020; 20 x 3; rest 90 sec

rest 4+ hours

part 2:
Row Sprint 30 sec @ 100% effort
Rest 2:30
Repeat 5 times

post loads and notes for part 1 and power ratio for part 2 to comments
(ratio = total avg of all five 30 sec intervals divided by your bodyweight in lbs)

day 38/45

Training:
Run 1 mile
(Athlete must increase speed and intensity per 400 m so that last 400 m is the same speed as your 90 percent 400 m)I.E. 60,70,80,90 percent
Rest 3 min
As many sets in 4 min:
30 unbroken double unders
(Athlete MUST stop at each 30)
Rest 3 min
Run 1 mile
(Reverse order of 1st mile...400's in 90,80,70,60 percent efforts)
Rest 3 min
Attempt in 6 x 30 second intervals;
20 double unders within each 30 second interval on a repeat 30 second interval timer
Rest 3 min
Run 1 mile as cool down, focus on form..keep effort below 80 percent

Post double under scores and notes of running to comments
Compare to http://optimumperformancetraining.blogspot.com/2009/08/m-phase-2.html

day 37/45

Training:

#1
A1. Front Squat - 1,1,1,1,1; rest 240 sec
A2. AMRAP Chin Ups - 5 sets; rest 240 sec

rest 8+ hours

#2
5 rounds for time;
12 KBS - 1.5pd/1pd
12 knees to elbows
21 double unders

post loads for part 1 and time for part 2 to comments

day 36/45

Training:
A1. Power Clean @ 11X0; 2-3 x 3; rest 180 sec
A2. Bench Press @20X0; 2-3 x 3; rest 180 sec
B1. KBS - 2pd/1.5pd amrap in 30 sec x 3; rest 90 sec
B2. HSPU @ 2020; amrap in 30 sec x 3; rest 90 sec
C. DB External Rotation @ 3010; 6-8/arm x 2; rest 45 sec b/t arms

post loads, reps and notes to comments
double tomorrow

day 35/45

You cannot move forward from some idealized point in the future that has not yet arrived.
If you are to move forward, you must do it from where you are now.
Though it may not be perfect, it is plenty to get you going.
Wishing for more, or feeling resentment because you don't have more, will only waste your precious time.
Although there is no guarantee that your actions will be effective, one thing that is certain is that nothing will happen if you take no action at all.

day 34/45

Training:
Sprint Row 30 sec @ 100% effort
Rest 2 min x 5
Rest 7 min
AMRAP Double Unders in 1 min
Rest 1 min x 5

find your avg watts for the 150 sec of work in rowing; divide that avg number by your body weight in lbs; post this score to comments
record your total double under reps for 5 minutes of work; post score to comments
(goal is high speed effort for both modalities)

day 33/45

Training:
Dead Lift - build quickly to a heavy 1; not a 1RM effort
+
Hang Power Clean - build quickly to a heavy 2; not a 2RM effort
+
Press - build quickly to a heavy 3; not a 3RM effort
+
Grace practice - power clean and overhead touch and go reps
(choose a weight you can perform 5 manageable but challenging reps; rest 1 min; repeat 6 times; work on speed and good reps!)

post loads and notes to comments

post wod fuel male:
above 12% - 40g prot/10g carb
8-12% - 40g prot/25g carb
below 8% - 40g prot/40g carb
post wod fuel - female:
above 16% - 30g prot/10g carb
12-14% - 30g prot/20g carb
below 12% - 30g prot/30g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

day 32/45

we co-ordinate clothing for all visitors; safe travels Scotty Hagnas




Training:

7 sets for total time:
10 chest to bar chin ups
15 ring dips
20 box jumps - 20/14"
25 air squats
rest 2 min b/t sets

post total working time to comments
goal is high speed; try not to fraction

day 31/45

OPT is proud to team up with Greg Evertt and Aimee Anaya at Cathletics and Justin at Windy City Crossfit as new US distributors of VMG and ReFuel

Press Strength Update:
Everyone please get their true 1RM on the 14" close grip bench press @ 30X0 tempo
The ex's in the video are:
1. DB Ext Rot @ 3010 tempo - one arm at a time; weaker 1st - should be 10% of close grip bench press x 8 reps/arm; elbow below shoulder in height, elbow stays at 90 deg
2. Powell Raise @ 3010 tempo - one arm at a time; weaker 1st - should be 10% of close grip bench press x 8 reps/arm; arm straight at all times; arm in line with chin
3. Trap 3 Raise @ 3011 tempo - both arms at once - should be 9% of close grip bench press x 8 reps total; shoulders remain down and back; try not to use trap 1 in the movement; hence the reason for the no shirt look

find out where you sit, test it sometime when you are fresh
if you are out of whack, report it in comments as we go by %'s compared to the bench press

video

day 30/45

Training:

A1. Medium Grip Bench Press @ 40X0; 4-6 x 4; rest 30 sec
A2. DB Walking Lunges @ 1010; 6-8/leg alt'ing x 4; rest 30 sec
A3. Supinated Strict Chin Ups Unweighted @ 52X1; amrap x 4; rest 30 sec
A4. DB Back Extensions @ 4022; 8-12 x 4; rest 120 sec

post loads to comments

post wod fuel male:
above 12% - 40g prot/10g carb
8-12% - 40g prot/30g carb
below 8% - 40g prot/50g carb
post wod fuel - female:
above 16% - 30g prot/10g carb
12-14% - 30g prot/20g carb
below 12% - 30g prot/30g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

day 29/45

Training:
Power Snatch/OHS/Snatch Balance - 1.2.3
(start where you wish, take only 45 sec after each set, add no more or no less than 5# per set; how far can you go?)
+
Split Jerk - 3,3,3,3,3; rest as needed b/t sets
(moderate effort; work on landing)
+
"Annie"
50,40,30,20,10 rep rounds for time;
Double Unders
Anchored Sit Ups

post loads and time for Annie to comments

day 28/45

Training:

3 sets:
12 SDLHP - 60% BWT
Row 90 sec @ 2K row race pace
rest 2 min
+
3 sets:
12 thrusters - 50% BWT
60 sec double unders
2 min rest
+
3 sets:
15 chin ups unbroken
20 box jumps - 20/14" unbroken
rest 30 sec

post notes to comments

post wod fuel male:
above 12% - 40g prot/30g carb
8-12% - 40g prot/50g carb
below 8% - 40g prot/70g carb
post wod fuel - female:
above 16% - 30g prot/20g carb
12-14% - 30g prot/40g carb
below 12% - 30g prot/60g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
 
Training till Big Dawg Challenge # 2

27th/28th/29th - singles
30th - off
31st/Nov1st/Nov2nd - singles
3rd - off
4th/5th/6th - single/double/single
7th - off
8th/9th/10th - double/single/single
11th - off
12th - single
13th - off
14th - competition day
15th/16th/17th - off

day 27/45



if in the Calgary area and want some good soups, this is the place to go

day 26/45

part 1:
A1. 3 position power clean - 1.1.1 x 5; rest 120 sec
notes - high hang, knee cap, floor
A2. Close Grip Bench Press @ 30X0; 2-3 x 5; rest 120 sec
notes - concentric is explosive; 14" grip
B1. Dead Lift Cluster - 1.1.1.1.1 x 4; rest 120 sec
notes - 10 sec count b/t reps
B2. Ring Dips - 15 x 4; rest 120 sec
notes - unweighted, work on speed

rest 8+ hours

part 2:
Row 3000 m @ damper 7
Score = ave watts over 3000m divided by your body weight in lbs
(ex. 340 watt ave/170 lbs = score of 2.0; high score wins)

post weights/reps/notes for part 1 and score for part 2 to comments

day 25/45

part 1:
A1. OHS @ 32X1; 4-6 x 4; rest 120 sec
notes - ass to grass
A2. Mixed Grip Chin Ups @ 41X1; 3-5 x 4; rest 120 sec
notes - switch grips per set, one hand supinated, one pronated
B1. BB Forward Lunges @ 10X0; 4-5/leg alternating x 3; rest 90 sec
notes - push through heel to get up, alt legs/rep
B2. 1 arm KB Power Row @ 4022; amrap with 1.5/1pd x 3; rest 90 sec
notes - elbows high at top, one hand on bench/support, body in tripod position

post wod fuel male:
above 12% - 40g prot/10g carb
8-12% - 40g prot/25g carb
below 8% - 40g prot/40g carb
post wod fuel - female:
above 16% - 30g prot/10g carb
12-14% - 30g prot/20g carb
below 12% - 30g prot/30g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
 
rest 8+ hours

part 2:
light jog - 30 sec
90% high effort run - 30 sec
walk - 30 sec
repeat 10 times
maintain same high output speed for run for middle 30 sec

post wod fuel male:
above 12% - 25g prot/10g carb
8-12% - 25g prot/25g carb
below 8% - 25g prot/40g carb
post wod fuel - female:
above 16% - 15g prot/10g carb
12-14% - 15g prot/20g carb
below 12% - 15g prot/30g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

day 23/45


when Sweeney does it, he does it right, go big or go home

Training:
1 min interval runs
(1st 20 sec increasing speed to top speed by 20 sec; 2nd 20 sec maintenance at top speed; 3rd 20 sec decreasing speed from 40-60 sec)
rest/walk 3 min; repeat 8 times

these runs are increasing efforts from 0-20s (80....100%), very high effort from 20-40s (100%) and decreasing effort from 40-60s (100...80%); goal is to understand different speeds to enable to shift gears as needed when needed; each 20-40 sec set should feel like its the same speed, if not, video tape yourself and send to optimumtraining@shaw.ca and i'll assess you and report back to everyone on the blog on rest day

if you feel 3 min is too much rest, you're doing things incorrectly
when others prescribe run workouts like this with less rest requiring the highest efforts, it actually does not make sense based on the nervous system and recovery; one CANNOT recover and repeat with the same effort and speed with a 1:1, 1:2 work rest ratio like most prescribe...beware...and if they can, they're not working hard enough in the efforts or do not have to power to do so...sometimes it is prescribed for conditioning purposes as in row 500m all out, rest 2 min x 4...but this is done with purpose of lactate buffering in mind and not the recovery...most times this is not thought out in interval training...a MAJOR reason why some never get to the 5th gear ever

the press/jerk ratios are something i've been playing with and have asked in relation to a number of weight lifters vs. fitness junkies over time (bodybuilders have a % they like, power lifters have one and "strength coaches" have one)...and the lower the percentage usually shows the efficiency in your ability to translate your body under a bar as opposed to the strength of pressing it overhead...i'd like most at 60%...as moving a weight with your hips is VERY impt in this sport of fitness

all of your presses will improve over time at a more accelerated rate than it has...we'll work with bench press at 14" and its upper body structural needs (videos to come) and various HSPU/OHS/ring dip varieties and prove it