day 4/45 and day 5/45


REST UP...back at it Monday with a challenging week

Sat 3rd- off
Sun 4th- off
Mon 5th- single
Tues 6th- double
Wed 7th- single
Thurs 8th- off
Fri 9th- double
Sat 10th- double
Sun 11th- double
Mon 12th- off
Tues 13th- off
150 seconds of Sifton - http://vimeo.com/6875240

55 comments:

Ryan B. said...

sounds good!! thanks Coach!!

Ryan B. said...

do you need "paypal" to order items from the opt store??
i really want to order a t-shirt or sweater or both...but dont even know what paypal is...

Garage Crossfitter said...

Next weekend myself and David X are going to be in Toronto at a level 1 cert...not too happy about missing those doubles...

Garage Crossfitter said...

At the cert do they give us a wod both days? maybe i'll bang out a wod before the cert starts at like 6am both days.....then i'll still get my doubles in....

coach any advice regarding that...i dont want to miss out on the programming objective that weekend...

Surrey Sterling said...

GC, bad timing on the Cert man. Yip opportunity to excel each day.

OPT said...

use the cert as your doubles...and shine...shirts are in...maybe we can get them off to you both before the cert?

Ryan B. said...

just ordered opt t-shirt and sweatshirt!! cant wait to rep for opt!

Evan Johnston said...

Cant wait for the shirts! Looking forward to next weekend, love the mental test of doubles

Michael McCabe said...

usually weekends are perfect for doubles but i'm at my parents for thanksgiving... will do my best to fit it in.

GC, the guy who hosts the certs in Toronto at Moss Park Armoury, Paul McIntyre, is really cool and wouldn't have a problem with you using whatever equipment you need to do a wod at lunchtime... the lunch is at least an hour anyways

Garage Crossfitter said...

Coach- so just do the wods the cert gives us... nothing else that weekend?

Garage Crossfitter said...

and yes I want to wear OPT on my back...i bleed OPT...

Geoff Aucoin said...

Josh, big picture dude. Just do the WODs at the cert and smoke them, just like James said.

Garage Crossfitter said...

Sounds good dawg

Lisa M said...

I need some advice. Doing the run wod today going into the second set of 200s I tweaked my damn calf bad enough that I had to stop. This is not the first time this has happened with his type of interval running. I not sure if it has something to do with the rest time being too long. I wondering what I should be doing during those rest periods. On the weekend BrOPT told me not to stretch while I was in between reps doing my OHS and I wasn't sure why. If anyone could explain and help me out for what to do during rest periods that would be great

unit said...

Lisa...
my feeling and thought is that it's not necessarily the rest period bothering u, but what ur doing 2 prepare 4 a WOD like this... how often r u sprinting?... do u keep up with doing sprint drills on a regular basis?... a while back OPT posted regarding the fact that warm ups should be geared 2 the WOD, and it couldn't b more true in sprinting... nowhere else is speed and power more prevalent, where u must prepare urself 4 max power and effort with each stride at a very high rate... (oly sprinters are covering 100m with 45ish strides in <10sec)...
personally I do a sequence of sprint drills 4 warm up that I have been doing since college T&F, as often as I can especially if the wod involved running <800m intervals...
I'd b happy 2 post a video of my drills and routine if anyone is interested... but there r prob adequate examples online...
as 4 the rest... I recommend walking during rest periods... avoid sitting/laying and even hunching over if at all possible...
~gm2

Lisa M said...

Unit
thank you so much I definitely do not warm up adequately for most of my wods and certainly not for sprints. I have always been bad for this and I think my age is catching up with me. If you could forward that video toe that would be great.

unit said...

as u wish Lisa... I won't b able 2 work on it 2night or 2morrow, but I'll try on Sunday!... hope ur leg gets better!...
~gm2

Brent Maier said...

I'm also going to miss the 9th-11th. I'll be elk hunting at about 10k ft for 4 days. James, would I benefit by doing the double on the 5-7th instead of the s/d/s beings I'm going to miss a cycle?

Geoff Aucoin said...

Lisa M, you hit the nail on the head regarding the warm-ups. Now you know why it's important!

crossfitmamaof4 said...

Hi I stumbled across this blog and "Big Dawg" group and competition -can some one let me know how to join in-can you start anytime-is this group only for non scaling crossfitters? (I do not have my muscle up yet)
Thank so much for any insight!

deejay said...

crossfitmamaof4 - generally speaking, if you want to join, you have to give up your first born..... but seriously, come on in... the door is wide open. Monday is as good a day as any to start...

unit said...

playing catch up...

100 pullups - 10x10 - 8:45... 6 sets with softballs, 3 sets with rings, one set on hangboard
100 pushups - 40/30/30 - 2:25
100 situps - 50/50 - 2:45
100 RDLs with 95 lbs - 100 straight - 3:40... forearms were giving out on the last 10 reps and didn't think I'd make it straight... but it happened!...

time: 17:35

~gm2

David X said...

Those Big Dawg shirts are sick! I need one of each for next weekend!!

Lisa M said...

I second that David X the shirts are frickin amazing!!! I am going to the order site right now.

Pfeifalife said...

Coach, shirts look awesome. The black one looks eerily similar to the three wolves t-shirt...

http://www.amazon.com/Mountain-Mens-Three-Short-Sleeve/dp/B002HJ377A

...which only makes it all the cooler!

Quick question, how do your sizes run? Some larges fit me ok and then others are too tight, the same for xl's as some fit fine and then others too big...

Thanks again Coach.

dontpanic356 said...

Pfeifalife....I thought the same thing about the 3 wolves T. LOL. It still looks awesome though.

Sifton, Amazing effort on the Double Unders. My best ever was 42 consecutive. You almost did my total in 10 min for Rhiannon.

Doug Zirkle said...

@Rob Sifton: Well done. Respect.

@James: The tees rock. Ordered mine first thing. Soon, my closet will contain nothing but OPT gear. Sounds about right to me.

Leighanne said...

Pfeifalife - the new big dawg shirts fit on the smaller side.

Ryan B - you don't need a paypal account. Here is info on how to process it, there is information on the home page of the store (Paypal account is NOT required; during checkout, click next to the Credit Card Logos for Non-Paypal payment).

Pfeifalife said...

Thanks a ton Leighanne...XL it is, 2 big dawg shirts comin right up!

rwcorson said...

Well done Rob. Your rhythm is amazing.

Parker Craig said...

I would love to hear your (OPT) opinion on the rant which was linked. I was completely unaware of Rip's departure.

Ryan B. said...

thanks for the info leighanne!

i placed an order friday evening... i hope you guys got it..?

Mike Molloy said...

Coach and Big Dawgs,

After a 6 week plan to recover from what I think was a slightly slipped disk in my low back, I'm looking forward to jumping back into the game and start posting.

Just wanted to say thanks in advance to OPT for the site, and to everyone else for creating a great online environment. It makes training in the middle of the wilderness that much more enjoyable.

(Plus I have Newfoundland roots in me, so how could I go anywhere else!)

Mike Molloy

Geoff Aucoin said...

150 seconds of Sifton is about 141 seconds too much, if you ask me.

Just joshin', Rob, you know I love you.

I now have 2 Big Dawg T-shirts; I exude awesomeness and piss excellence!

David X said...

I felt inspired by that article...

http://www.customink.com/lab/?PK=04604

Rob Sifton said...

The excellence you piss Geoff is from the refuel. I have it as well!

Trevor Salmon said...

David X, if you haven't already ordered your tees through the online store then send me an email at optclientsupport@gmail.com since you want yours by next week. I can give you an idea of the cost to expedite the postal service.
Where are you located?
Canada or USA?
Trevor
Lisa M - warming up for the sprints is very important and mentioned above a few times. On another note though I had a deep calf injury this season which forced the end of my outdoor track season. The trouble was it would be fine during the warm up etc but go as soon as the intensity increased. Unfortunately I didn't give it the necessary rest and recovery time and as soon as it felt pain free and hit the track again and it went again. Long story is that there could be some deep scar tissue that needs to be broken up with IMS needles or someting

Sweeney said...

Great perspective about the loose standards to become an affiliate.

I was just having this conversation a few days ago with a guy who said he tried Crossfit at a local affiliate (NOT OPT) and it was a joke.

The affiliate owner was presribing 1 hour metcons and sickly bazaar strength building WODS.

Frustrated, this guy quit and consequently formed a pretty strong opinion of what he thought Crossfit was.

It was very disappointing to hear how negative this guy talked about his experience when I, on the other hand, have the exact opposite opinion.

One problem lies in how and what he was taught. Furthermore, the deeper problem lies in how easy it is to become a Crossfit Affiliate. The standards to own an affiliate should be reviewed. Furthermore, there should be an even more strict standard on who can and does prescribe a WOD and generate revenue by doing so.

It would be a shame to see such a great program bastardized by allowing anyone to become an expert and carry an endorsement from the founders/leaders of Crossfit.

My 2 cents.

bso said...

I've been of the persuasion for about the last 6 or 7 months that "CrossFit" is probably a more appropriate name for a new sport than any sort of fitness methodology.

There was a video of Glassman recently where he stated that they'd probably be better received if that's how they marketed themselves.

At the same time, I can't seem to think of fitness outside of the framework that CrossFit has defined for me, so I keep my affiliation, and proudly at that.

I've carried around affiliations with other organizations, religions... heck... even my dorky parents when I was 16!!! I can handle the unfortunate reality that CrossFit doesn't always mean excellence. And, especially, as long as guys like K-star, Greg Everett, Tucker, Jeff Martin and James are okay with having their names up there, I'll be cool with that, too.

crossfitmamaof4 said...

deejay
-thanks for your response still unclear whether or not people in this group are scaling at all or if everyone is firebreathing?

Really enjoyed article from greyskull I have found exactly the same problem where I am affiliated we are doing WODS and I have been crossfitting for almost a year and I am stagnant in my progress still no muscle up, trouble with dips, unbroken pull ups over 15, and no double unders all because we show up and do WODS but no skill training no mentoring or individualized assessments = no progress. That is why I am here looking for alternatives. I will start with this programming Monday.

April Hanlin said...

crossfitmama,

i have just started posting and will definitely be scaling. my husband (rory) and brother (unit) are firebreathers but both are excited to see people like you and me prescribe to OPT's method. And from what I know about this community, everyone will be cheering you on as you strive for your first muscle up!

Leighanne said...

April,

WELCOME, great to see another momma join!!

I sent Rory the information on first foods for your little one - as we speak i am feeding Chloe her "BABY REFUEL" an organic mixture of sweet potatoe, carrots, brocolli, cauliflower, raspberries, strawberries, pears, apples and prunes!!!!

Joel B. said...

Just to chime in, I hope to get my wife weaned off Crossfit Moms and start this programming, scaled. I think she would really enjoy it and I know she will get more out of it. Our youngest is 7 months now.

I get to install my new stud pullup bar today--thanks for facilitating, Leighanne!

Chris Biles said...

OK. I've done some of the workouts here and love them but...

I've got quite a few weaknesses- namely consecutive du (I just need to practice them), high-rep heavy oly lifts, and relative upper body strength (I can do 2 hspu in a row max then singles and a strict press max of 145).

I've been doing crossfit a couple of years and at a bw of 170, I do spectacularly average at most metcons but die when the weight goes up. I'd like to be able to change that but I'd rather not do a longish boring strength session every other day.

My question is should I try and improve strength numbers by doing something like starting strength or dive into this program and scale as needed? I know you guys are going to be biased to this program but overall do you think sufficient strength gains will happen by doing these workouts in a scaled fashion? Any help would be appreciated. Thanks!

rwcorson said...

Interesting point of view.
I believe what what he says about that lack of knowledge in some affiliates is true.
I don't own an affiliate, but I work at one. I'm lucky though, as OPT and AFT have taken the time to make sure their trainers & would be trainers get feedback and training to help them improve their skills, which in turn is a benefit to the clients, thus the affiliate.
Personally, I don' think that pulling out is the way to go. Can affiliates put pressure on HQ to improve the situation? Only time will tell. All I know is that you won't be able to make changes if you aren't in the game.

OPT said...

Chris, it depends on how you define strength increases...if you define it by lifting heavier weights with barbells, that might be a place to start...if you define strength increases as working on things you suck at and forcing yourself to get uncomfortable, you've come to the right spot, this training is meant to do that...welcome aboard if thats the path you choose, we'll welcome with open arms...like this, post your scores, good or bad in your eyes and learn...this will get you where you want to go

OPT said...

Brent, yes to your question

Paul Klein said...

I get the impression the real reason greyskull is out of crossfit is because it just isn't that bizarre anymore. Some people just love being different only to be weird. I'd be willing to bet that he also hates that more and more people (even yuppies) are ok with tattoos. But I could be completly wrong.

Having said that, I agree with what he has to say. I have seen and heard some crazy stuff that gives crossfit and crossfitters a bad name. And I don't necessarily agree with Greg Glassman's idea that the bad affiliates will just go out of business. The bad affiliates and trainers might go away but the damage they cause to the great affiliates in the process is pointless and a pain in the ass.

Thank you OPT for posting the schedule! That is very helpful in planning the doubles.

On more thing, CrossFit Charlotte has on their main page that they are going to host the CrossFit games Sectional competition in the spring of 2010. I have a spare room above my garage that is detached from the house and has it's own bathroom. I'd be more than happy to put up any of the Anvil crew that needs a place to stay while competing.

Becky said...

i've done a few opt wods, and pretty much like them. i'm not good at some exercises. but, obviously pratice is what i need.
i am interested in the answer to chris biles Q.
what is best? start all out with exact number of reps? or scale reps and weight used?
i have a temptation to go with rx'd reps and scale the weight. ( some people just aren't that strong).
would love to know what you think.
becky clark. crossfitgp

unit said...

sprint WOD... went 2 the track...

27.3 / 26.9 / 27.1
71 / 68 / 67
29.1 / 27.4
69 / 67

for those that expressed interest... i recorded the 'singles' version of some sprint drills that i use to warm up [doing each drill once]...
there is a brief description of the corresponding drill on vimeo... very brief... if anyone has any q's feel free to ask...

http://www.vimeo.com/6899083

~gm2

Sweeney said...

Unit,

Your video is great!!

Thanks for taking the time to do that.

You are an asset to this site.

Geoff Aucoin said...

Ditto Sweeney, nicely done Unit!

Lisa M said...

Thank you Unit I really appreciate it. This whole community is so amazing and supportive.

Welcome to all of you that are newcomers. OPTs programming is incredible. Trust what he knows do what he says and you will grow exponentially inall areas of your fitness

Looking forward to this coming cycle. Calf feels better unless there is some running - which I will sub rowing for until full recovery thanks for that advice Trevor.

depaul said...

Good stuff unit. I will have to work some of that stuff in. Where is that track? I ran at Rosedale park and was competing with Frisbee golfers : / And good game today...not either of our best performances but at least we got in some more sprint work...

Justin Flynn said...

Big Dawgs,

My name is Justin Flynn and I have been following the WODs on this blog religiously for about a month now. I own a CF box here in socal. I think this community is awesome! Reminds me alot of what CF.com was three years ago. I will be a regular contributer on this forum and want to help progress this group into the fittest guys/girls on the planet. Thank you James for all your time and energy. I know how much work you must put into this each and every day. You have been someone I have admired and looked up to since I started CrossFitting. You are a soldier brother!

Part 1:
1)47.8
2)48.9
3)49.8
4)50
5)50.4
6)50

This one hurt. My quads were lit up after this workout and put me on the floor for about 15 minutes.