W - phase 2

www.eatwild.com - go there and learn how to shop right

another masterpiece

for total time;
15 squat clean - 140#/100#
9 KBS - 2pd/1.5pd
20 wall balls - 20#/14# to 11ft
rest 30 sec
12 squat clean - 140#/100#
15 KBS - 2pd/1.5pd
20 wall balls - 20#/14# to 11 ft
rest 30 sec
9 squat clean - 140#/100#
21 KBS - 2pd/1.5pd
20 wall balls - 20#/14# to 11 ft

post time to comments including 30 sec rest intervals
after 1st and 2nd set of wall balls you MUST take a required 30 sec rest interval
ass to grass on squat cleans
ears visble from side on swings
ass to grass on wall balls

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

rest day

CrossFit Calgary is joining dozens of affiliates and thousands of CrossFitters across US and Canada to raise money for charity via FGB4 on Sept 26, 2009. The idea is that participants register online at www.fgb4.org and collect donations from fellow CrossFitters, friends, family, co-workers, strangers etc. On Sept 26 we all get together and do a kick ass workout- Fight Gone Bad. CrossFit Calgary will be a host affiliate for this workout. The money donated benefits the Prostate Cancer Foundation Canada (Canada) or Prostate Cancer Foundation and Wounded Warrior Project (US).
However we know you are having a Big Dawgs competition that weekend... we see this as an opportunity, not a conflict. The WOD doesn't matter really- completing a gruelling WOD that Saturday and raising money for charity is the spirit of the event. So we encourage the Dawgs to participate! (You can put in your online profile that your WOD is a weekend of OPT's demanding programming)
REGISTER ONLINE AT www.fgb4.org to create a profile and collect donations!

kris, CFC

are your goals achieveable?
are you OK with "lack of" achievement truly?
is it OK not to persist?

who trains here?...and where?

Training Frequency:

i believe the question asked a few days back was about doubles and training...here's my .02

there are a number of factors to consider when wanting to train more than once per day. first is the trainee (recovery ability, training age) - 2 things ring true over and over --> the older you are in training years, the less doubles you should do (of course this is assuming that you do not consider bike riding a training session - that one was for Dunkin), secondly --> if you're not doing all the shit correctly with food, sleep...ye know, the basics, forget about doing more than one time per day

something else to consider is the sport requirements - if you're into CrossFit and want to make the games or qualifiers then you have to of course spend some time developing the basics around the pain, recovery, fatigue and most importantly mental work thats needed for preparing for that. if it is for overall fitness then you have to ask questions based on longevity and more importantly progression - for example, if you can get to a 500# DL and 18 min 5K in 8 weeks by training twice per week you should take that anyday over a program that you can get there over 8 weeks by training 8 times per week and getting weaker and more over trained as the year goes on

another consideration is the actual intensity of the session - i see this a lot where folks are impressed by volume in training sessions per week by others but when it comes down to actualy physiological damage imposed by the sessions there are actually only a few REAL tough sessions per week;

let me give you an example - a person named Tough Joe (doing this style for 10 years) does triples for 2 days, then a day off then repeats - on his triples it looks like this - 1st wod in AM - run 30 min with dog, 2nd at noon - WOD - Press - 5 x 5, Dead Lift tech work, DU practice, 3rd wod pm - sparring and bag work, DAy 2 - AM - bike 30 min with some intervals, wod - CF.com wod met con, PM WOD - oly lifting with coach....now this would seem to some to be intense...but is actually one intense workout in there with other active recovery sessions......another example - a person named Silent Dick (training for 1 year) does same number of workouts over 2 days like this - day 1 am - 2K row in 7:05, noon - oly lifting - snatch - 10 sets of 1, pm - CF end workout - 400 m intervals @ 90% x 6, day 2 AM - CF.com wod (AMR in 20 min met con), Noon - hockey practice (juniors), pm - row sprints - 2 min @ 100%, 3 min rest x 5...a noticeable change in intensity produces different results and requires a MUCH different recipe and resources for maintenance of this program

Big Dawgs does do doubles and triples based on where we are in the year, how folks are doing in results and PB's as well as what it means to the overall program. the big question you have to ask yourself is how fast you want it done and will it be too fast or too slow relative to how you finish,,,i.e progressing or just doing more workouts b/c others are doing more workouts. I hope that makes for an interesting thought process...post notes and questions to comments

GWM - phase 2

For total covered distance in meters;
5 min burpee broad jumps
5 min row (damper 10)
5 min 70# sandbag run

Post total distance covered in meters to comments
Chest to deck for burpees
Carry bag anyway you wish except strapped to body

WM - phase 2

A1. Deadlift - 5,4,3,2,1; 120 seconds rest
A2. Press - 5,4,3,2,1; 120 seconds rest
B. 115#/80# power clean and anyway overhead - 10 touch and go reps for speed; 5 sets; 60 seconds b/t sets
For time;
Run 400 m
21 2pd/1.5pd KBS
Run 400 m
(Focus on breathing in transitions for run/swing not the clock)

Post loads used, time for met con and notes to comments

G - phase 2

7 sets for total time:
10 ring dips
15 chin ups
20 sit ups
25 box jumps - 20/14"
30 walking lunges
Rest 90 seconds

Post total working time to comments

MWG - phase 2

For time;
25 SDLHP - 95#/65#
Row 400 m
25 burpees

Post time to comments

A wise man once said "sure you can fraction the reps and make it feel a little easier and still get a good time; or you can not be afraid and get uncomfortable"

WG - phase 2

For loads;
High hang clean/hang clean/clean - 1.2.3 x 5; 180 seconds b/t sets
Chin ups @ 31X1; 2-3 x 5; 120 seconds rest b/t sets
3 sets for reps;
AMRAP CTB chin ups; 0 seconds rest
AMRAP air squats in 60 seconds; rest 60 seconds

Post loads for clean complex and chin ups and total reps for gymnastics intervals to comments

M - phase 2

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

WMG - phase 1

Build to a quick and tough 5 in the front squat
Rest 3 min
For time:
1-10 HSPU ladder
Rest 3 min
Run Tech work;
1 min @ 90 percent
1 min @ 50 percent
2 min @ 90 percent
2 min @ 50 percent
3:3, then back down again to 2;2, 1:1

Post loads, time for ladder and notes to comments
No kip allowed in HSPU, once you come off support, set is over

GM - phase 1

for time;
Run 400 m
10 muscle ups
150 double unders
10 muscle ups
Row 400 m
10 muscle ups

post time to comments
arms at FULL EXTENSION at bottom and top of muscle up

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% - 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)

W - phase 1

"My body is the home in which my mind or soul has to live from birth to death. It is the chief instrument by which I act on the world and achieve my purposes. Its state of health and efficiency not just at this moment, but for the rest of my life - will influence everything that I think, feel, say and do."
J.G Bennett, Transformation

Clean and Jerk - 15,12,9

rest as needed b/t sets
bar CANNOT rest on ground at ANY TIME, they must be touch and go reps; bar can be held in rack on thigh or at shoulder or overhead as you wish
any form of clean and any form of overhead allowed

post BWT and 3 scores to comments
(i.e. 170# BWT, 135#,155#,175#)

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

rest day

"always forgive your enemies...nothing annoys them so much"

this thought brought into perspective what happens within the field of coaching/strength and conditioning/fitness in repsect to pissing matches on who does what best and what others do poorly
i was definitely a part of this process at first in my younger years as a coach, when i felt that there was not much more to learn about human development
now as years have passed, i live by this creed, "when you think you know everything, it's all over for you"
i have taken the attitude and old adage of the "process" and journey as being the lesson to be learned and not what is right and what is not
in your own training/life/coaching, once you take this approach, you will be amazed at how many want to be a part of what you offer; and furthermore what i think this is is an attraction they have to someone who is honest and sincere...something of which is tough to find and hang on to in times like this
there is also an interesting dyad b/t having the attitude of "learning" and "completionism", where folks can get caught in that "it's OK to fail b/c its just a learning process". there are definite times where the compulsive urge to "just learn" has to be over taken by getting the job done; this allows humans to experience completing a task and putting forth 100% effort into it...which is enlightening...and takes us to higher orders in life
thinking about this a little more over the next little while is the 1st step, start now.

GWM - phase 1

pump it up with Big Dawg Ali J!

for loads:
A1. thruster cluster @ 20X1; x 5; rest 120 sec
A2. chest to bar chin ups - amrap x 5; rest 120 sec
rest 7 min
for cals:
Row sprint 30 sec all out
rest 120 sec
repeat 4 times

post loads, reps, cals and post workout fuel to comments
cluster - a weight used that is %'s heavier than your 5RM for that movement; athlete takes 10 sec break b/t each rep; in this case, unrack the weight, perform a thruster and pause 1 sec overhead, lower weight to shoulders, then rerack the weight on stands, wait 10 sec and do this for 5 reps per set for 5 sets; an effective means to a higher 5RM

WM - phase 1

100 m in 9.58 sec!
2nd place - 9.71 sec!

for loads:
Hang Power Snatch - 3,3,2,2,1,1; rest 120 sec
Dead Lift - 60% of 1RM - 8 sets of 2 reps; 45 sec b/t sets
5 sets for total working time;
12 power snatch (95#/65#)
36 double unders
rest 45 sec

post loads and total working time to comments

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

G - phase 1

1+ HSPU ladder - how far can you go on only 20 sec rest b/t reps?
rest 2 min
1+ L Up ladder - how far can you go on only 20 sec rest b/t reps?
rest 2 min
6 sets for total working time;
25 burpees
rest 90 sec

post highest reps achieved on HSPU and L Up ladder and total working time for burpees to comments
crown to floor for HSPU; kipping allowed
start and end in full ext of arms and legs for L Up
1+ ladder means perform 1 rep, rest 20 sec, perform 2 reps unbroken, rest 20 sec, perform 3 reps unbroken, rest 20 sec...

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


James, thought you'd appreciate this. My response to the editor of a local
health mag that published 3 articles in the same issue that could all be
linked to a grain-based diet (Celiac-Spruce, Adult Acne, and Allergies).
Sir/Ma'am. I am writing regarding a strong, yet unmentioned connection
between three articles in your recent publication.

The first article dealt with Celiac in the Elderly. The second addressed
Folic Acid deficiencies and its association to Allergies. The third is
titled "Keys to Managing Adult Acne."

My comments, although they may not initially seem so, are directed at a
common ground between these articles. There is a pervasive methodology
within studies related to maladies to focus on symptoms even though
intending to identify sources. This usually stems from a narrow scope (i.e.
specialists attacking the problem) and the lack of a unifying concept or
approach to nutrition (Cordain). I commend the search for a vitamin and/or
mineral deficiency in identifying the cause of allergies. I commend the
identification of Celiac-Spruce in elderly (and its associated resultant
vitamin and mineral deficiencies). And I commend the discussion of Adult
Acne. However, there is a common link between these ailments that,
unfortunately, allows many other "symptoms" to become red herrings.

The USDA "MyPyramid," and its precursor "Food Pyramid" promote (as the first
step, or the base in each model) eating at least 3 ounces of whole grains
(breads pasta cereals, crackers, rice) every day. However, there are
serious impacts to the human digestive and immune systems due to grain
intake. These impacts correlate DIRECLTY with your articles.

There are 3 primary deleterious effects of grain intake.
1. Persistently raised levels of insulin and resultant insulin
resistance, hyperinsulinemia and onset of Syndrome X (aka metabolic
syndrome) and eventual Type 2 Diabetes (Wilford Brimely was once the
spokesman for Oatmeal, now he's the spokesman for Diabetes). Yes, in spite
of what the popular conventional wisdom promoted by Registered Dieticians
and the majority of Doctors, even "whole" grains will raise insulin
levels.that is, unless you eat a tablespoon of said grain. However, that is
not what we eat. We eat 2 slices of bread, a plate of pasta or rice, a

2. Phytate inhibition of mineral absorption and Lectin
damage/subsequent auto-immune dysfunction. Phytates are a seed's mechanism
to ensure timely (and eventual) germination. It does so by binding to
metals (namely zinc, calcium and magnesium). With grains as the stable of
the Western diet, we are primed for mineral deficiencies and their resultant
symptoms. The cure is to often take a supplement. However, without
reducing or removing grains, absorption of the dosage of that supplement is
hindered and the intended minerals go right out our back ends. So, by
fortifying grains with folic acid to prevent folate deficiencies, and
promoting the intake of grains, we have inadvertently primed ourselves for
osteoporosis, Vitamin B deficiencies and a multitude of other clinical
mineral deficiencies. Lectin (plant protein) damages the gut lining and its
means of macronutrient and vitamin absorption. Gluten is the most commonly
reference Lectin, and the clinical-level intolerance to it is called
Celiac-Spruce (reference your article). However, the lectin, like the
phytate, is a grain's method of ensuring the seed's survival. The lectin
reacts with every human's gut lining. At some level (sub-clinical or
clinical) we are all sensitive to its effects. The sub-clinical result is
leaky gut syndrome and the associated auto-immune dysfunctions as our body
attacks the proteins that leak through our damaged intestines. Some common
auto-immune dysfunctions are ALLERGIES!!!, ACNE!!!, asthma, arthritis, IBS,
colitis, Crones and ADHD (just to name a VERY few). It's also important to
note that the phytate and lectin content of "whole grains" (the consumption
of which is emphasized by the USDA) is far greater than refined grains (not
that they're any better for you).

3. The condemnation of fat and cholesterol as the causes of heart
disease have led to the increased consumption of carbohydrates (primarily in
the form of market-driven grains). This furthers an already problematic
imbalance of N-3/N-6 fatty acid and its resultant inflammation (now highly
recognized as one of the leading indicators of heart disease).
My point is this: humans have not effectively evolved to eat grains and
thrive. All 3 ailements in the identified articles can, for many--I propose
the majority, be minimized or eliminated with the removal of grains from the
diet, and an increase in animal proteins and clean fats. So many of modern
societies' ailments are directly tied to increased intake of grains
(hypertension, mineral deficiencies, auto-immune dysfunction, diabetes,
elevated triglycerides, high-count of small/dense LDLs...again, just to name
a few). There are a ton of great references that address this: Good
Calories, Bad Calories (Gary Taubes) is the definitive guide to the history
of our western diet and its connection to disease. Unfortunately, we live
in a nation whose food policy and guidance is economically driven by a
subsidized grain-based food industry. The connections are strong, the
impacts are clear. The common guidance to eat more grains and grain-based
fiber is just plain flawed at the physiological and evolutionary levels. I
guide my clients through the maze of conventional wisdom to the heart of
nutritional facts and physiological functioning...with consistent and
remarkably effective results. We get them off statins, hypertension
medication, Metformin and other Diabetes control meds. We regain lost
functionality, clear up skin disorders, minimize arthritic pain, increase
bone and muscle density...all by doing exactly what the USDA tells us NOT to

I'd be interested in discussing this with you and writing more if you are

Jeremy Gordon,
CrossFit Hampton Roads

MWG - phase 1

7 sets for total working time:
15 DB Push Press (M-35#/h, F-20#/h)
25 Jumping Chin Ups
35 double unders
rest 1 min

post total working time to comments
with 2 arms extended overhead bar should cross 8 inches below highest part of hand

WG - phase 1

"if you want to do anything, you find a way; if you don't want to do anything, you'll find an excuse"

for loads:
A1. 3 position hang power clean (high, mid thigh, knee) - 1.1.1 x 5; 120 sec rest
A2. Dips @ 40X1; 6-8 x 5; 120 sec rest
B1. 50% 1RM squat clean - 7 fast touch and go reps x 3 sets; 45 sec rest
B2. 10 ring dips x 3 sets; 45 sec rest
C. tabata Janda sit ups - feet unanchored for low score

post loads and reps to comments
Janda sit up is same as sit up position for upper body only that the knees are ALWAYS open away from each other, and the bottoms of the feet are touching each other at all times; come to parallel with floor at top and shoulders to floor at bottom

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

M - phase 1

sprint run 20-30 m @ 60,70,80 then 90%, rest as needed b/t warm up sets
Run 400 m @ 50% effort
rest 2 min
Run 400 m @ 70% effort
rest 3 min
Sprint 400 m @ 90% x 6
(rest as needed b/t sets; this should be anywhere from 2-5 minutes based on how this energy system and skill works for you; the goal here is maintenance of the same speed throughout while working at 90% of maximum effort; therefore if you need more time b/t sets, take it to ensure you are at the 90% effort each time)
ex. scores should be 1:30,1:30,1:30,1:30,1:30,1:30 on the nose

post times, notes and rest times to comments
your rest times will change in the future and you will have to recall them so please record

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

finding the groove

2-4 reps - high neuromuscular efficiency
4-8 reps - mid range
8+ reps - poor neuromuscular efficiency

Now when i say high and low its not a shot at you or who you are...and if you had the slight sense that it was when you read it, then do some reading on ego by Tolle...i move on.

The thought process of this came up years ago when Brett Marshall and I would train together often in the old OPT facility in my basement. Brett and I have a storied career which travels farther than Crossfit competitions (did you know ironically that we have never gone head to head on anything...bloodbath for sure)...i digress...I understood without knowing what gives that Brett was just a different monster than I was a person.
We quickly came to realize that in different workouts whether it was CF, Westside, Poliquin, Staley, Chek, Versteagen based ones...we usually discovered very quickly who was better at certain things; more so in rep ranges, fatigue in sets, time domains, etc...
Then we both went to see Poliquin, and he re-affirmed what we had known but not used in our training; that we were different people and should train differently.
Without going into much detail as it cannot possibly be captured on a blog, tests such as the 85% for max reps relative to the 1RM can tell a lot about a persons ability to fire the muscles up in laymans terms.
I will be completely honest with you as I HAVE NOT yet discovered the answer in terms of how to modulate this with CF methodology (could be the reason why i'm still doing this) in terms of how to PERFECTLY position individuals within this sport relative to the "card they carry"..i.e. their make up.
So lets take an example:
Ryan Gouthro yesterday did 13 reps at 85% of his 1 in his squat; and for those who know Ryan, you will understand that the moderate to heavy weight met cons are up his alley (he might not win at them or excel at them but he does well with them, as long as it does not involve technnically advanced movements)...analyzing this further it makes sense seeing that met cons like moderate to heavy met cons might stimulate his nervous system at the right speed/intensity...etc...whereas as we also know that low effort gymnastics and long distance steady state stuff is not his forte.
So the question is...how do we train Ryan in a sport he has chosen (CF) that has so many things to work on while ensuring that he greases the groove that his body knows best? Reason i ask b/c when you want to excel in a sport that contains all variables of the energy systems; the time you spend on each one is VERY IMPT in determining your future and your sustainability within the sport. What I mean by this is that I've seen people who are "bred" a certain way and made up differently than others try their damdest (sp?) to excel at something that they will just never get by trying all of it...and on the other hand see people train what they are good at "most of the time" and get better results; this is the point i am trying to make which YOU have to figure out.
Is it the reason these people excel and sustain in these sports b/c they are hitting it where they are supposed to be...i think the answer is yes from what i've seen and trained.
THEREFORE...based on what you know about yourself in how you perform, how do you achieve this? Yes, i am asking you. Post your thoughts.
As a sidenote, Brett and I tested this on the arm flexors in Phoenix, he did 2 reps at 85%, I did 11.


A1. high bar back squat @ 20X0; 1,1,1,1,1; 180 sec
A2. bench press @ 20X0; 1,1,1,1,1; 180 sec
rest 5 min after last set of bench press
B1. high bar back squat @ 20X0; 85% of the 1RM above amrap x 1 set; rest 180 sec
B2. bench press @ 20X0; 85% of the 1RM above amrap x 1 set
rest 5 min after bench press set
C1. amrap air squats in 20 sec; rest 10 sec
C2. amrap push ups in 20 sec; rest 10 sec
4 sets

1. post 1's and reps for bench and squat and total reps for tabata protocol
2. also post what your post wod fuel is and why you chose that

pinkies on the knurling for bench press
ass to grass for all squats
chest to deck, not belly to deck for push ups

the reps one can perform with 85% of their 1Rm in these 2 movements says a lot about your neuromuscular efficiency; this will be discussed on rest day as well as how to arrange training to ensure you're doing what YOU need to do to make the machine more efficient.

your hero


We all have heroes in our lives.
They are here on our blog, they are right in front of you.
They take form through medical and health professionals, firemen, soldiers, mothers, fathers, friends, etc..
My wife and I sat painfully through a program tonight about a hero.
This young man of 18 years called to the distress of his father who had his 4 year old daughter on his shoulders in deep water. The father (to whom he was dearly close) let go of the girl so she could be saved by the boy; he then proceeded to go back and attempt to save his father who had gone under. The boy lost his life as well as the father in his attempt. They left at shore a mother and her 4 other children to watch this heroic attempt.

For the Big Dawg wod today, I want you to design your own hero workout.
Do it with passion.
Do it because you can.
Do it for your hero.

Post workout chosen and the hero you chose it for to comments.
Thank you.


3 sets:
12 touch and go heavy SDLHP
Row 2 minutes @ 80% effort
rest 2 min
5 min rest
3 sets:
12 heavy KBS
Run 2 minutes @ 80% effort
rest 2 min
5 min rest
3 rounds fast, not for time;
20 push ups
20 box jumps
20 sit ups

post weights chosen and notes to comments
vary gymnastics circuit at end as you wish

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

set the dates

Optimum Performance Training Inc. will be hosting 4 online competitions from Sep 2009 to March 2010.
The individual competitions will be tests of fitness over a 2 day period; the first being Sept 26th and Sep 27th, 2009; the second being Nov 14th and 15th, 2009
The workouts will be released days prior to the weekend events.
These competitions are open to all.
A few things to start:
- there will be 4 total competitions
- prizes will be awarded to top male and female for each competition as well as year end "top dawg"
- how one places in each event will go towards overall year end score to determine the "top dawg"
- video entries are mandatory if you are not judged within Optimum Performance Training

The competitions will give those who choose fitness as their sport an opportunity to test themselves throughout the year. It will allow the building of a community, one which believes in continually testing human performance under our definition of fitness.
Use the competitions as weekend events for your affiliates, as opportunities to get together with other dawgs or just as a chance to compete against a few of the fittest around.
The Big Dawg schedule and planning will be based on these events as well as of course the accumulation of preparing everyone in their area for their respective regional qualifiers for a chance to get to the show.
This is what we know right now for sure, more details to follow including prizes, awards and event details...enjoy!

jump around

"flight simulator"
for time;
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

post time to comments
you MUST stop b/t sets
you CANNOT skip singles in b/t sets

look for rest day post regarding online Big Dawg competitions starting in September and continuing throughout the year; this announcement is a big one

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% - 20g prot/15 g carb
12-14% - 20g prot/25 g carb
below 12% - 20g prot/35 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

Wed, Aug 5th, 2009

A1. BB Forward Lunges @ 10X1; 4-6/leg x 4; 90 sec
(push through heel to get up; alternate legs/rep)
A2. Strict Ring Dips @ 2121; amrap x 4; 90 sec
B. Pistols @ 3011; 8-15/leg x 3 sets; 45 sec b/t legs
(ass to grass, use assistance if needed but get full ROM)
C1. Heavy Implement Russian Step up @ 1110; 12-15/leg x 3; 60 sec
(carry something heavy wherever/however; bench at or higher than knee cap, place working leg on bench, step up and kick opposite knee as high as possible in air at top of step up; working leg remains on bench throughout set)
C2. Knees to Elbows @ 10X0; 20 x 3; 60 sec

post loads, reps and notes to comments

post wod fuel male:
above 12% - 40g prot/15g carb
8-12% - 40g prot/35g carb
below 8% - 40g prot/55g carb
post wod fuel - female:
above 16% - 30g prot/20 g carb
12-14% - 30g prot/30 g carb
below 12% - 30g prot/40 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

Tuesday, August 4th, 2009

A1. Stiff Legged DL @ 3020; 6-8 x 4; 90 sec
A2. HSPU @ 2121; amrap x 4; 90 sec
(for HSPU, measure the distance from one deltoid to the next, this is the distance your hands must be placed apart on the floor - draw a line if you have to; a portion of the thumb and pointer finger must be touching)
B. Chest to Bar Chin Up Ladder - 1-10-1; rest as needed b/t reps to ensure no fractions
C1. DB Back Extensions @ 4022; 6-9 x 3; 60 sec
C2. GHD Sit ups @ 2020; 25 x 3; 60 sec

post loads, reps and notes to comments

post wod fuel male:
above 12% - 40g prot/15g carb
8-12% - 40g prot/35g carb
below 8% - 40g prot/55g carb
post wod fuel - female:
above 16% - 30g prot/20 g carb
12-14% - 30g prot/30 g carb
below 12% - 30g prot/40 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

thrilla in manila

14 rds for time:
3 push jerk from floor (155#/100#)
3 L Ups

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