day 2/45

interested in selling REFUEL and VMG at your facility? contact Leighanne @ optadmin@optimumtraining.ca for wholesale information

its taken a lot of time, and honestly, i have better ones coming but these 2 are perfect companions in a fight against damage from exercise. no one has yet to make a post workout shake with antioxidants as well as a complimentary multi vitamin/mineral that has a greens complex in it until now. for nutritional information and to order visit our online store

Training:
for time;
100 pull ups
(you can fraction as you wish but you cannot do less than 10 reps per set)
rest 5 minutes
for time;
100 push ups
(you can fraction as you wish but you cannot do less than 20 reps per set)
rest 5 minutes
for time:
100 sit ups unanchored
(you can fraction as you wish but you cannot do less than 25 reps per set)
rest 5 minutes
for time;
100 back extensions
(you can fraction as you wish but you cannot do less than 20 reps per set)

post times, post workout fuel and sets per exercise to comments as well as comments on your strategies going in and what you learned about the fractioning

workout days and frequency will change this cycle, be prepared

day 1/45

total series points change for females based on number of competitors...i'll try my best to get other changes done as well...if i do not post them, i'm aware of changes, thanks...and will adjust points if they need to be adjusted accordingly...thanks for your patience

1. start with 40% of your OHS 1RM; on the minute for as many minutes perform 5 OHS and add 10 lbs per minute; how many minutes can you go?

rest 5 minutes

2. 30 man makers for time (35#/20# DB's per hand)
man maker - db's held at sides, drop into push up burpee, hold top of plank position and perform 1 arm rows per hand with elbows high, kick feet into db dead lift position, then hang squat clean thruster the db's, bring db's back to sides and repeat sequence

rest 5 minutes

3. 15 sec row intervals - 45 sec rest x 5 - what is the lowest average time per 500 m you can get on the screen in the 15 sec intervals?

post OHS minutes and weights, man maker time and low time for row to comments

post wod fuel male:
above 12% - 35g prot/20g carb
8-12% - 35g prot/35g carb
below 8% - 35g prot/50g carb
post wod fuel - female:
above 16% - 25g prot/20 g carb
12-14% - 25g prot/30 g carb
below 12% - 25g prot/40 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

next comp - Nov 14th/15th

results are in...

Congrats to Colin Jenkins - top male and Katrina Burton - top female and all other competitors
Thanks to Shane Savard, "Mount" Gordon, Kris, Trevor, Todd (CFC crew), BrOPT and all others who made the 1st one a successful one
Please reflect on your performances and remember that we're doing this to learn and fine tune to enable us to perform at our best when its time to do that, thank you for participating!

Colin wins an OPT hoodie, an OPT ReFuel and OPT VMG and lots of high quality fish oil
Katrina gets to compete in the next event wearing a Lululemon outfit compliments of OPT
"spirit of OPT" award goes to Unit for his effort on the 3RM front squat, clothing is coming Garry (thanks for the Anvil shirt - "ass to grass" - love it!)

Championship Series # 1 - Sep 26th/27th

1. Fight Gone Bad
2. OPT 3
3. Rhiannon

post scores to comments as well as video links as needed

up and at 'em

Training:
A1. Push Press - 5 x 2; rest 90 sec
A2. KBS - 10 x 2; rest 90 sec
A3. Box Jumps - 20" x 10 x 2; rest 90 sec
A4. Chin ups - 10 x 2; rest 90 sec

OPT Big Dawg Championship Series # 1 - Sep 26th/27th

Workouts
1. Fight Gone Bad
2. OPT 3
3. Rhiannon

FGB - sit to ball on wall balls (20#/14# to 10ft), 75/55# BB, 20" box
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
Rhiannon - as many double unders in 10 minutes

Scoring:
Highest Total Number Wins
FGB score + front squat high in kg + snatch high in kg + chin up reps + double under reps
(i.e. 400 + 100 + 90 + 40 + 500 = score of 1130)

Calgary and surrounding area
There is a dedicated 10:30 am start time slot for FGB at CrossFit Calgary for all local big dawgs, you can start warming up at 9am (contact kris@crossfitcalgary.ca to give him a heads up if you are attending)
OPT will be open and have available coaches for 3-6 pm on Saturday and 10am-2pm on Sunday for the other 2 events
The events HAVE TO BE DONE IN THIS ORDER - FGB, OPT 3, Rhiannon b/t sat AM and sun PM

Out of town (in town and unable to attend FGB at CFC or OPT time slots)
Video record each round of FGB, your high in front squat 3, high in snatch 2, chin up and double under reps and store on vimeo or youtube. Post link to comments as well as total score on video description.

Prizes awarded to top male and female athletes
Points awarded for event # 1 go towards overall championship points

pull and push

Wes, DC (DediCation)

Training:
A1. Press/Push Press/Split Jerk - 1.2.3 x 3; rest 90 seconds
A2. Chest to Bar Chin Ups - 12 reps x 3 sets; rest 90 seconds
B. Low Bar Back Squat - 50% of newest CROSSFIT total 1RM; 6 sets of 3 reps @ 20X1; 45 sec b/t sets
C. 20 double unders, 30 sec rest x 8

Post loads and notes to comments

OPT Big Dawg Challenge
3 workouts over 2 days
workouts announced on Thursday

push and pull

A1. Muscle Snatch/Power Snatch - 1.3 x 3; rest 90 seconds
A2. Clap Push Ups - amrap x 3 sets; rest 90 seconds
B. Dead Lift - 60% of newest CROSSFIT total 1RM; 8 sets of 2 reps @ 12X0
C. Row 1 min @ 80% for cals; 1 min rest x 2

Post loads, reps and cals to comments

sep 21-27 training

Sep 21 - training
Sep 22 - training
Sep 23 - off
Sep 24 - training
Sep 25 - off
Sep 26/27 - OPT big dawg challenge #1
Sep 28 - off
Sep 29 - off
Sep 30 - resume training

2

AM:
As many rounds in 30 minutes:
30 unbroken double unders
30 unbroken thrusters (65#/45#)
Rest 6+ hours
PM:
For time:
15-1 HSPU/1-15 L-Ups
(Descending hspu's by 2's...15,13,11...ascending L-Ups by 2's...1,3,5... alternating with hspu's)

Post total complete and only 1/2 rounds,time and notes on your hspu width of hands to comments

NOTE: if you break 30 at anytime in wod 1 you start again...and only count full or 1/2 rds, NOT partial rounds

stronger

A1. Power Snatch @ 11X1; 2-3 x 6; rest 120 sec
A2. Ring Dips @ 2010; amrap x 6 sets; rest 120 sec
B. AMRAP KBS (2/1.5pd) in 45 sec; 45 sec rest x 3
C. GHD Raises @ 2020; 12-15 x 4 sets; rest 90 sec b/t sets

post loads and notes to comments
kip at bottom of rings is allowed
use bands for GHD raises to increase intensity
video power snatch; where are you in the 2nd pull?

unbreakable part 2

where paleo pancakes are made

Training:

warm up by working on the snatch balance; you must learn over time to catch the weight in a tightened position as deep as possible; work on landing tight and sticking it; do not build aggressively in weight

+

for time;

35 unbroken wall balls - 20#/14# to 10ft

10 unbroken HSPU

35 unbroken wall balls - 20#/14# to 10ft

20 unbroken chest to bar chin ups

35 unbroken wall balls - 20#/14# to 10ft

30 unbroken push ups

35 unbroken wall balls - 20#/14# to 10ft

40 unbroken jumping chin ups

post time to comments

once you begin a set, you have to finish it; loss of rhythm or "catching" and "pausing" with wall balls are considered a broken set; coming off the bar for chin ups is considered a broken set, pausing at top or bottom for push ups is considered a broken set, same for jumping chin ups. use 8" from top of max reach as measure for jumpers; squat to a ball for wall balls so that hip is visibly below knee cap; if you can, measure the distance b/t your hands for HSPU and post it along with time

post wod fuel male:
above 12% - 30g prot/20g carb
8-12% - 30g prot/40g carb
below 8% - 30g prot/60g carb
post wod fuel - female:
above 16% - 20g prot/20 g carb
12-14% - 20g prot/35 g carb
below 12% - 20g prot/50 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

onward and upward

https://npe.infusionsoft.com/go/MT09/OPT/

do you remember how much fun that was to get your 1st muscle up? well done Mike!!! although you can't tell by his expression, he did pee in his pants due to excitement

put your sunglasses on before viewing, bright white/slightly reddish light alert...460 DL!

http://thebovine.wordpress.com/2008/11/26/the-economics-of-cow-shares-in-canada/

as for fish oil supplementation, remember everyone is different; overuse can end in catabolism at the cell level and a "leaky" cell for lack of a better word. research does show its promises, MAINLY on unhealthy populations. you may need a bunch of fish oil, but your liver better be prepared to handle the load as well as the possible increase in inflammtion through an open door now that the cell is more permeable with more fish oil. i'm not saying folks do not need it but as with everything, to generalize it is not the right way...my thoughts...and remember i DO sell fish oil and DO make money off it.

WMG - phase 3

the hound pound

http://journal.crossfit.com/2009/09/centres-of-excellence-part-1-1.tpl

http://www.onlinemha.com/2009/top-50-exercise-science-blogs/

Training:

A. Snatch - 3,3,3,3; rest 240 sec rest

B1. Omni Grip Bench Press @ 40X0; 2-3 x 3; 120 sec rest

B2. Power Clean - 3,3,3 - 80% effort; 120 sec rest

C1. 35 unbroken double unders x 4; rest 60 sec

C2. hands overhead GHD Sit Ups @ 2020; 15 x 4; rest 60 sec

12 days till Big Dawg tournament begins

Big Dawg shirts revealed soon; 2 options

post warm up, loads, reps and notes to comments

omni - 1st set pinky on knurling, 2nd set ring finger on knurling, 3rd set pointer just outside of knurling

double unders - if you miss on any of the sets of 35, you rest as needed till you get 35 straight

if you're out there and doing big dawgs and not posting, be not afraid, it will help us all!

post wod fuel male:

above 12% - 40g prot/20g carb

8-12% - 40g prot/35g carb

below 8% - 40g prot/50g carb

post wod fuel - female:

above 16% - 30g prot/10 g carb

12-14% - 30g prot/20 g carb

below 12% - 30g prot/30 g carb

eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

MG - phase 3

we call him PTS

AM:

Hill Sprints

30 sec maximal effort

(enough incline to not allow maximal speed)

4 min walk down recovery

repeat 6 times

rest 4 + hours

PM:

For time;

1-11 chest to bar chin up ladder

rest 3 minutes

For reps;

As many burpees in 30 sec/rest 90 sec x 3

rest 3 minutes

10 toes to bar, 60 sec rest x 5 sets

post notes on run, time for ladder, total reps for burpees and notes on toes to bar to comments

W - phase 3

X marks the spot

WOD:
CF Total
Squat 1RM
Press 1RM
Dead Lift 1RM

take as many sets and rest as needed to achieve 1RM in all 3 movements in this order

post total and post wod fuelling to comments

WGM - phase 3

Dunkin Donut shop

WOD:
for time;
Run 800m
20 push press - 75#/50#
50 unanchored sit ups
Run 600m
35 push press - 75#/50#
35 unachored sit ups
Run 400m
50 push press - 75#/50#
20 unanchored sit ups

post time to comments

post wod fuel male:
above 12% - 30g prot/20g carb
8-12% - 30g prot/40g carb
below 8% - 30g prot/60g carb
post wod fuel - female:
above 16% - 20g prot/20 g carb
12-14% - 20g prot/35 g carb
below 12% - 20g prot/50 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

MW - phase 3

out of bounds

WOD:
power clean and jerk - build quickly to a challenging 1 rep within 10 minutes post warm up; leave some there
rest 3 min after last set
snatch grip push press - 5,5,5,5,5; rest 90 sec b/t sets - focus on "active" shoulders
rest 3 min after last set
sprint row for 20 sec - in that 20 sec record the highest number of watts seen on the screen; rest 120 sec b/t sets; repeat 5 times
rest 3 min after last 20 sec interval
as many sets of 30 unbroken double unders in 5 minutes

post loads, highest watts achieved and sets for DU's to comments
good luck to all dawgs competing out there this weekend...leave nothing there only your sweat and blood...if there are any questions need answering, e-mail me

post wod fuel male:
above 12% - 35g prot/15g carb
8-12% - 35g prot/30g carb
below 8% - 35g prot/45g carb
post wod fuel - female:
above 16% - 20g prot/20 g carb
12-14% - 20g prot/30 g carb
below 12% - 20g prot/40 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

G - phase 3

this guy is so big we needed 3 photos for his gym

WOD:

for total score:

30 sec max squats

30 sec rest

AMRAP Ring Dips

60 sec rest x 3

total reps of squats and ring dips for 3 sets X BWT in kg = score 1

5 min rest

10 GHD Raises

10 sec rest

AMRAP hanging knees to elbows

90 sec rest x 5

total K2E reps for 5 sets X BWT in kg = score 2

5 min rest

as many rounds in 7 minutes;

7 jumping chin ups

7 push up burpees

rounds completed X BWT in kg = score 3

add scores 1,2 and 3 together to get total score, winner has highest number

post total score (compare to Jan 19, 2009) and post wod fuelling to comments

Rules:

squats: measure 1/2 distance b/t floor and middle of knee cap WITH shoes on, that is the height you have to squat to, touch ass to object at this height each rep, full extension of hips at top

ring dips: biceps MUST touch rings at bottom, elbows MUST be locked out at top, pushing outward on rings at top DOES NOT constitute a rep, you MUST start each rep from the top at full arm extension

GHD Raises: come to perpendicular to floor at top, hands crossed at chest, if you fraction these reps, you lose 3 reps from your K2E's score on that round

K2E's: you must hang for the start and finish of each rep, you CANNOT touch down to stop mometum, then hang and start another rep, a rep is knees ACTUALLY touching the elbows, NOT the triceps, please be clear on this, kipping allowed

jumping chin ups: extend both hands overhead WITH shoulders fully extended upward like in OHS, not depressed downward and then measure bar which must cross at 8" below highest point on hand, arms fully extended at the bottom of each rep, full face must clear the bar at top

push up burpees: chest to deck, jump and clap overhead at top, body must be perpendicular to floor at top of jump, no leaning forward at top

WMG - phase 3

Anvil - Part 2

Power Snatch - 3,2,1,3,2,1,3,2,1; 90 sec b/t sets

(increase load for each and every set so last 3,2,1 is the most challenging; drop weight after each rep to ensure a perfect set up position)

rest 2 minutes after last set

3 sets for total time:

Sprint Run 400 m @ 100%

21 chin ups

rest 3 min

post loads and time for met con to comments

post wod fuel male:
above 12% - 35g prot/15g carb
8-12% - 35g prot/30g carb
below 8% - 35g prot/45g carb
post wod fuel - female:
above 16% - 20g prot/20 g carb
12-14% - 20g prot/30 g carb
below 12% - 20g prot/40 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

WG - phase 3

"the deer hunter"

21,18,15,12,9,6,3 rep rounds for time;

95#/65# thruster

Toes to Bar

post time to comments

bar cannot be taken from rack

arms and body at full extension at bottom of T2B, any part of foot touches at top to constitute a rep

post wod fuel male:

above 12% - 30g prot/20g carb

8-12% - 30g prot/35g carb

below 8% - 30g prot/50g carb

post wod fuel - female:

above 16% - 25g prot/20 g carb

12-14% - 25g prot/30 g carb

below 12% - 25g prot/40 g carb

eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

M - phase 3

in true CrossFit style....no shirt

for times;

Sprint Run 200m @ 90% on 2 minutes for 6 sets

(i.e. sprint 200m on a 2 minute countdown timer; whatever time is left is your rest time; goal is exactly same time for all sets)

rest 10 min

Run 500m @ your goal 5K race pace; rest 1 min x 4
(i.e. if you want to do a 20 min 5K as your goal, run the 4 repeats in EXACTLY 2:00)

post pre and post wod fuelling, 200 m times, goal 5K run time and 500 m times to comments

Black Box Summit

http://blackboxsummit.typepad.com/black-box-summit/

want to take it to another level?

WGM - phase 2

the Maier Madness

for loads:
Hang Power Snatch - 3,3,2,2,1,1; rest 180 sec b/t sets
(video it and slow it down; focus on body position)
rest 2 min
for time;
75 box jumps - 30"/24"
(hips to full extension at top, step ups not allowed)
rest 7 min
for times;
Row 750 m, rest 30 sec, Row 750 m
(try to hold 3 sec faster than your 2K row average per 500 m)

post loads and times to comments

post wod fuel male:
above 12% - 30g prot/20g carb
8-12% - 30g prot/35g carb
below 8% - 30g prot/50g carb
post wod fuel - female:
above 16% - 25g prot/20 g carb
12-14% - 25g prot/30 g carb
below 12% - 25g prot/40 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

GM - phase 2

only bad asses allowed in

WOD:
30 L Pull Ups in any fashion or set/rep format (skill work)
rest 2 min
60 knees to elbows in any fashion or set/rep format (skill work)
rest 2 min
90 GHD sit ups in any fashion or set/rep format (skill work)
rest 2 min
300 double unders in the least number of sets within 10 minutes
(i.e. 10 sets of 30, 1 set of 150 then 3 sets of 50, 1 set of 300...)
lowest number of sets taken to get to 300 wins
rest 3 min
3 rounds for total reps;
AMRAP Push Ups; rest 20 sec
AMRAP Double Unders; rest 20 sec

post notes on anterior chain gymnastics skill work, set for DU's and total reps for AMRAP work to comments

post wod fuel male:
above 12% - 30g prot/15g carb
8-12% - 30g prot/30g carb
below 8% - 30g prot/45g carb
post wod fuel - female:
above 16% - 25g prot/15 g carb
12-14% - 25g prot/25 g carb
below 12% - 25g prot/35 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)