Friday, January 08, 2010


The indispensable first step to getting the things you want out of life is this:

Decide what you want.

20 comments:

unit said...

flippin sweet!... that's motivation right there!

~gm2

unit said...
This comment has been removed by the author.
unit said...

http://www.youtube.com/watch?v=xsrxOqJtHhA&feature=player_embedded#

http://www.youtube.com/watch?v=A2xRx7dGWaE&feature=PlayList&p=84E482D0AB5238B0&index=9

http://www.youtube.com/watch?v=Y7ndeehIOhU&feature=PlayList&p=84E482D0AB5238B0&index=10

thought the first video was interesting and wanted to share...

a lot of questions recently about GHD raises... the last two videos seem to demostrate what i usually try to do as a sub for GHD raises since I don't have access to one. Harop curls. Try to do the advanced version as best as i can and wind up touching the ground w/ slight assistance back up if/when needed. gymnasticbodies.com also has a version done both on the floor and on an elevated mat with assistance for foot anchoring... thoughts on this as a substitution movement (i.e. does anyone else do this or something similar), regarding compromise of dynamic movement and/or ROM limitations, etc...?

~gm2

Sugar Shane said...

James,

Wanted to thank you for providing all your resources to us and apologize for my recent lack of consistency in posting. I've missed some workouts and forgot to post here and there lately. Getting adjusted to having a newborn is tough, but I know I can do better.

I worked out Wednesday and combined it with Tuesday's workout.

Hang Squat Clean 1 rep - 205
10-1 135# HSC Ladder - 8:18
Did five rounds of the chin up sequence
21s, 18s, 12s on the L-sits

I need to work on the pull of the hsc still. We videoed me and I'm still pulling with my arms too early. Other than that I've noticed some huge improvements on form. I stayed on the bar for the chin up sequence and man did it burn my grip out quick.

This morning we had local news covering our crossfit affilliate, so I did yesterdays WOD.

A1) 8, 6, 5 - used an abmat under my head.
A2)225, 255, 275 - all sets of 8
B1) 17, 12, 10
B2) 2pd, 2pd, 2pd all unbroken
C1) 15, 10, 11 - I thought I would have gotten higher numbers on these
C2) 15, 15, 15

דיויד said...

unit the guy from the first video is ido portal amazing crossfiter from Israel(yes crossfit came to our small country also) if you want to learn those movements check is website i think there tips over there
http://idoportal.blogspot.com/

unit said...

that's precisely the blog I got them from... he has nice links 2 his YouTube page on there regarding many various movements... ur right, he is amazing and has some insane body control and strength!...
~gm2

LuLu said...

OPT

My goal is to make it to the Regionals this year. My weakness is my deadlift. I have not done them much since I started crossfitting in Feb of 2009. I did to a strength bias which brought my PR up to 225lbs but it is still way low. I am scared there may be a heavy deadlift WOD at my sectionals that might set me back. Should I work on them outside of your trainings? Or will that hamper my results? How many times a week should I practice them? All of my other lifts are pretty on par. Any advice would be great.
Thanks and hope to see you at Regionals.
Louise

Evan Z said...

Unit, I do (or try) the Harop Curl when I do not have a GHD which is most of the time. Mine are kind of in between the beginner and advanced.
Thanks for the video's. Someday I would like to do them from a lat pull down machine where my nose touches the ground.

bmizzlle said...

I am deciding not to quit at BUD/S this year.

Thats it...

Kevin O'Malley said...

Hey LuLu,
Follow OPT's Training Program, his concentration on the posterior chain and the overloading of joints through tempo exercises will build up ur hamstring and glute strength, which we use for deadlifts... I have tendinitis now in my hips through my groins, due to overtraining and doing to many things on the side... Concentrate on OPT Training for now.. It works and take it from someone who overtrains... Ask Wes, Mike Malloy, David Sailor, or OPT himself, I am a prime example of someone who tries to do to much and just hurts my performance... As in OPT'S words... "Quality not Quantity"

Brent Maier said...

Unit, I've seen this guys videos before and he is amazing. It's good to see these variations because not all GHD machines are made to do them, like mine at home. I've got the Yukon here at the house and it is not designed for them. I'm thinking of building a rubber knee pad on the inside with 2x4's once the weather warms up. Fortunately, I've got a great GHD at the gym that is bolted to the floor and allows the full GHD motion. it's such a great exercise!

James, nice post yesterday and regarding your glutamine comment... Man, the amount I am taking. is barely enough to supplement a working ant. I clearly need to take a basic supplementation 101 course.

LuLu said...

Thank you Kevin,

I know that patience is a virtue, so I will take your advice and stick to the program. I have been doing crossfit for 11 months and lack a bit in strength so I get frustrated but I know I have to give it time. I will keep focused on my goals and try not to get too ahead of myself :)

Have fun training, tomorrow is my first double day. I must say I am a little bit nervous, in a good way :)
Louise

Kevin O'Malley said...

No Problem Louise,
That is jusy my 2 cents on things and what I do within my box for my clients... It's awful thought because I do not practice what I preach to my clients.. About how important rest and recovery is... Since I do not follow it... There are good strength programs out there, such as crossfit strength bias by Jeff Martin and Max Effort Black Box by Coach Rut... However with OPT stuff it is so demanding and taxing on the body with controlled movements, overloading the joints, and tempo schemes, I feel it is more than enough and the best training program out there if you want to be well rounded and EVERYTIME I wear OPT's shirts i wear it with pride and know I am getting the best from a guy who truly cares about the well being of his trainees...

OPT said...

lulu, you mentioned your other lifts are on par, what are your other lifts and scores?
1RM of front squat, back squat, dead lift, power clean, power snatch, SL split squat for 8/leg...give me those and i can give you some insight

Kevin O'Malley said...

Thanks James for commenting... Do not know if I was off key with my suggestion... I had other ideas for LuLu with other lifts, but thought I would leave this for you...

LuLu said...

OPT,
Here they are:
1RM Front squat = 140lbs
back Squat = 185lbs
Deadlift = 225lbs
Power clean= 125lbs
Power Snatch = 90lbs
NOt sure on the split squat and have not done my IRM power clean in months. These lifts are on par with the stronger women at my gym, not with the women who I saw compete at the games:) Any advice will be appreciated!!!! If I can do more outside of your training let me know.
Lulu

OPT said...

lulu, all your lifts are fine in comparison...so in this case no need to do extra work on a movement...a few things:
1. if you are an novice lifter..i.e. 1-2 years of weight lifting experience...you will improve on my program due to exposure and balance
2. if you are an intermediate lifter...i.e. 2+ years of lifting, you might need to change gears in the off season to more strength training vs. conditioning or mix them a little to find a nice blend
3. if you are advanced in lifting, 8+ yeas, focus on the skill in all the movements, and more on polishing as opposed to increasing loads...for focusing at this point on one area will drop you away from what you might be best at in another area...

LuLu said...

OPT,

I consider myself an intermediate lifter. My goal this year is to make it to Regionals in Calgary. If this all comes together I will focus my summer on strength training :)Until then, I will continue with your training and I am sure I will see gains. I am already way better at my 24kg KB swings after just a few weeks of your conditioning. Feeling great and keeping my head in a good space for sectionals. Thank you and hope to see you the end of May.

ken c said...

i know what i want. i wanna rock!

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