sat, jan 1, 2011

another day at the office


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

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

thurs, dec 30, 2010

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

 "the simple truth"


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

rest as needed

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

post loads and notes to comments

wed, dec 29, 2010

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


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

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

Tues, Dec 28, 2010

no tears, only blood on Saturdays at OPT lifting club

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

rest 8+ hours

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

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

dec 27, 2010

DJ enjoying some squat clean thrusters with lava in Hawaii... the same day in Labrador and my hometown - my Dad and his prize possession Beau - I hope to provide as much to my family as my father did for me...and more
If there is one traditional sport that your training could carryover to the best, which one do you think it would be right now? Post to comments.

sun, dec 26th, 2010

all i want for X-mas is 300+


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

rest 4+ hours

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

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

post # 700, Dec 25th, 2010

instability and load variance can lead to...
...acceleration and proper timing


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

rest 6+ hours

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

post loads and run HR scores to comments

fri, dec 24, 2010


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

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

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

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

Refuel and VMG

Buy 3 REFUEL, get a FREE VMG...and... FREE SHIPPING!
Offer expires today!
Canadian orders - click here
USA/International orders - click here

Click on the "special holiday offer" link

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

Rory vs AJ

wed, dec 22, 2010

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


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

compare to this
post time to comments

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

tues, dec 21, 2010

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

Best finish of year on FloTrack

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

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

mon, dec 20, 2010

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


for meters:
60 min row TT

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

sun, dec 19, 2010

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


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

rest 4+ hours

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

post loads. reps and notes to comments
single on Monday

sat, dec 18, 2010

OPT Weight Lifting Club version 2.0 - working sets
..then some fun...
...and to finish
Mat Lalonde - our resident expert for the OPT CCP Nutrition modules is heading to OPT CCP coach Scotty Hagnas' place in Portland - January 8th, 2011 from 9 am to 5 pm - "the Science of Nutrition - the basics".
If you want to create change in your facility, your family, your friends - the exposures they get to the optimum way to live and more importantly eat - send them to this day. Mat will lay out the answers to all the basic questions on current nutrition practices and why!
Sign up today!

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

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


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

rest 6+ hours

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

post loads, reps and notes to comments

thurs, dec 16, 2010

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


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

post notes, times and cals to comments

milk glue
meat glue

wed, dec 15, 2010

Nancy Mansolino - OPT CCP Coach/Athlete


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

rest 6+ hours

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

post loads and times to comments
single on Thursday

rest day

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

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

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

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

mon, dec 13, 2010


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


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

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

they call him DUTCH

sun, dec 12, 2010

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


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

post loads used and notes to comments

sat, dec 11, 2010




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

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

fri, dec 10, 2010

Johnny O - 35 years old biological age - "you can't bank fitness"
"never will you see a peak performance WITHOUT previous hard work a part of that picture"

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

thurs, dec 9, 2010

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


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

post loads and notes to comments

wed, dec 8, 2010

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


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

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

tues, dec 7, 2010

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


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

post loads, reps and notes to comments

rest day

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

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

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

sun, dec 5, 2010

then 5 hours later FGB - 422


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

post notes to comments

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

sat, dec 4, 2010

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



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

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

fri, dec 3rd

Dec 2nd - 310 cals, rest 10 min - 303 cals, Dec 3rd - 303 cals, rest 10 min - 154 cals in 5 min, rest 2 min - 52 cals in 1 min
No one can run a mile in 4 minutes; Bannister does it, then 4 people do it in 1 year, now high school kids do it regularily; how much are we limiting ourselves based upon what we know?
The athlete I want does not know why they are doing what they are doing; they are just doing!

thurs, dec 2, 2010

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


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

rest 6+ hours

For cals:
"300 FY" on Airdyne

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

wed, dec 1, 2010

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


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

rest 6+ hours

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

post loads and times to comments

tues, nov 30, 2010

dreams becoming a reality - Josh Lewis and his new place


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

rest 6+ hours

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

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

mon, nov 29, 2010

"you walk wrong"

post thoughts to comments

sun, nov 28, 2010


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

rest 6+ hours

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

post loads, notes and times to comments

sat, nov 27, 2010


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

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

rest exactly 15 min after last set of chin ups

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

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

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

thurs, nov 25, 2010

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


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

post notes to comments
Justification of Turkey Talk
rest on Friday

wed, nov 24, 2010

CrossFit Regina - BD comp # 2


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

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

Rest Day

old dawgs and new - 12 mile tough mudder

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

mon, nov 22, 2010


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

post loads, reps and notes to comments

sun, nov 21, 2010


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

rest as needed

5 rounds for time:
15 burpees
50 double unders

post times of runs and time of circuit to comments

sat, nov 20, 2010


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

rest 6+ hours

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

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

thurs, nov 18, 2010


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

post loads and notes to comments
welcome back EmPB

wed, nov 17, 2010

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

rest as needed

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

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

Tues, Nov 16, 2010


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

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

Rest Day

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

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

Back at it Tuesday up.

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


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

rest 1 hour

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

rest 2 hours

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

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

thurs, nov 11, 2010

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

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

tues, nov 9, 2010

 Aaron Grider rememembered
("it's OK")

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

post loads and notes to comments

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

sun, nov 7, 2010

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

rest as needed

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

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

sat, nov 6, 2010

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

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

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

fri, nov 5, 2010

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

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

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

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

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

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

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

thurs, nov 4, 2010

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

Buddha said:

"struggle is mandatory, suffering is optional"

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

wed, nov 3, 2010

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

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

post loads and time to comments
thursday off

tues, nov 2, 2010

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

post times per round to comments
single on wednesday

mon, nov 1, 2010

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

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

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

sat, oct 30, 2010

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

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

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

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

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

fri, oct 29, 2010

 DeadLifting on unstable surfaces for performance/health?

Weekend Warrior Series

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

rest 6+ hours

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

post loads and notes to comments
test on saturday

wed, oct 27, 2010

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

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

tues, oct 26th, 2010

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

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

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

rest 8+ hours

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

post loads and notes to comments

mon, oct 25, 2010

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

Give us your feedback on the Vibram 5!

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

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

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

post notes to comments

AM - CP Speed Strength
PM - AnL Power
AM - Aerobic Power
AM - CP Speed Strength
PM - AnAl Power
AM - Anaerobic Test
PM - Strength + Aerobic Test

sat, oct 23, 2010


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

rest 2 hours

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

rest 2 hours

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

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

Holiday/Gift Ideas

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

thurs, oct 21, 2010

part 2 - Oct 20 in Sweden
Aerobic Power:
Row 2K @ 90%
rest 2 min x 3
(times should be approx 10-15% over 2K PB - goal is EXACTLY same pace each set)

rest 8+ hours

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

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

wed, oct 20, 2010

BD Rory Hanlin - 340 overhead; back in the pack for a bit
Anaerobic Alactic Endurance
8 reps - hang power clean high speed high load - you choose
15 unbroken box jumps - 24/20"
rest 2 min x 5
Active rest 5 min
8 reps - hang power snatch high speed high load - you choose
Row Sprint 15 sec @ maximal effort
rest 2 min x 5
(goal is high speed and efficiency - think speed, not strength)

rest 8+ hours

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

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

tues, oct 19, 2010

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

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

mon, oct 18, 2010

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

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

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

post to comments

sun, oct 17, 2010

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

post loads and notes to comments

sat, oct 16, 2010

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

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

rest 2 hours

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

post times to comments as total time - 1 score

fri, oct 15, 2010

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

post notes and loads used to comments
tester tomorrow

wed, oct 12, 2010

Light at Night

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

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

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

rest 8+ hours

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

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

tues, oct 12, 2010

macronutrients after eccentric work

Big Dawg Comp # 2 Registration now open!

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

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

post loads and notes to comments
double on Wednesday

"NOTHING is impossible to a willing heart!"

monday, oct 11, 2010

Fatty Fat Fat

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

rest 8 + hours

Run 30 min @ Z1 pace
(conversation pace)

post notes to comments

Rest Day

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

sat, oct 9th, 2010

A. AMRAP Sets of 5 reps of BWT (male) and 3/4 BWT (female) OHS in 12 minutes
rest 20 min
B. AMRAP Sets of 1 rep of 1/2 BWT (male) and 1/3 BWT (female) Weighted Chin Up in 6 minutes
rest 10 min
C. AMRAP shoulder to overhead - 155#/105# in 3 minutes

bar must be reloaded for OHS onto back or rack b/t efforts
hands must leave bar after 1 rep for chin ups
shoulder to overhead anyhow for C

post score to comments
(i.e. A+B+C = score; 15+8+25=48 as score)