Tues, June 1st, 2010

The way I see it, there are two kinds of dreams.
One is a dream that’s always going to be just that…a dream.
Then there’s a dream that’s more than a dream; it’s like…a map.

Games Prep 2010

6 sets:
30 sec AMRAP Clean and Jerk - 135#/95#
30 sec AMRAP Box Jumps - 24"
30 sec AMRAP KBS - 2pd/1.5pd
30 sec AMRAP Double Unders
30 sec AMRAP Burpees
rest 10 min - active rest

Phase 1 - 2011 prep
A1. Bench Press @ 5010; 8,6,4; rest 90 sec
A2. Supinated Chin Ups @ 51X1; 4-5 x 3; rest 90 sec
B. Strict Muscle Up x 1/Ring Dips x 10; rest 90 sec x 3
C1. Depth Push Ups @ 22X1; amrap (-3) x 3; rest 60 sec
C2. Powell Raises @ 4010; 12,10,8/arm; rest 60 sec

post reps and loads to comments
double tomorrow for 2010 prep

thurs, may 27, 2010

first hill onto the trail run...
now we couldn't have a Canada event without some snow....as well as playoff hockey the same days...pack your gear

Thursday off

Friday - PM:
6.7 K trail run

Saturday - AM:
A. [Snatch Grip DL x 1/Power Snatch x 1/OHS x 1/Squat Snatch x 1] in 25 sec; rest 2:35 x 3

Saturday PM:
4 rounds for time;
35 wall balls - 20/14# to 10 ft
20 COVP chin ups

Sunday - AM:
For time;
50 double unders
10 burpees
40 double unders
10 burpees
30 double unders
10 burpees
20 double unders
10 burpees
10 double unders
10 burpees

Sunday - PM:
For time;
12 tire flips (men - big fucker, women - sort of big fucker)
6 clean and jerk – (135/95lbs)
Run 300 m
9 tire flips
9 clean and jerk – (135/95lbs)
run 450 m
6 tire flips
12 clean and jerk – (135/95lbs)
run 600 m
(athlete must jump in and out of tire to other side after each flip)

post times, loads and notes to comments

wed, may 26, 2010

A1. Bench Press @ 30X0; 1,1,1,1,1 (-10% of 1RM); rest 20 sec
A2. Chin Ups - COVP; 10 x 5 high speed; rest 5 min
B. AMRAP Burpees in 20 seconds; rest 40 sec x 3
C. Run 20 sec @ 90%; 40 sec @ 50% x 6

post loads and notes to comments

the final weekend is upon us all; all dawgs have competed together since this began this year and this weekend from the deep south to the far north, it will differ not; be proud in your efforts and know that the others are cheering you on as we all have throughout - "vulnerability leads to enlightenment"

RIP Jaron

tues, may 24, 2010

Dead Lift - 55% 1RM; 6 sets of 2; rest 45 sec
(speed on concentric)
Wall Balls - 20/14# to 10 ft - 15 reps; 30 sec rest x 3
Muscle Up practice (5 min)
Toes to Bar - 3 sets of 10

post loads and notes to comments
come to OPT in the AM should you wish to train for those who are here from out of town; like 9-11am ish

single tomorrow - Wed
Thurs off
Friday single, Saturday double, Sunday double

sun, may 22, 2010

In Honor...


A. 20 unbroken chin ups; rest 2 min x 5
B. Front Squat @ 30X0; 3,2,1; rest 5 min
C. Tabata Sit Ups - total added to push up score from yesterday is score
D. 30 unbroken double unders; rest 45 sec x 5

post loads and notes to comments

sat, may 22, 2010

A. Power Snatch - 3,2,1; rest 5 min
B. Snatch Pulls - 115% of 1 in A; 3 sets of 3; rest 3 min
C. Tabata Push Ups - total
D. Run 400 m @ 90%; rest 3 min x 2

post loads and notes to comments

fri, may 21, 2010

<a href="http://msn.foxsports.com/video?vid=2d0a665b-40c1-4422-ac9b-0d7bbdebd52e&from=IV2_en-us_foxsports_articles" target="_new" title="Armstrong: Nothing to hide">Video: Armstrong: Nothing to hide</a>

"it will all come out"....i sure hope it does.

Charlie and T-Mag

life after drug use

thurs, may 20, 2010

Do you know how sometimes we don't give things a chance; simply because we did not "stop to smell the roses", and it comes back and we see it and finally appreciate it?

One of my clients led me on a journey tonight. It started months ago. She said you had to go and see David Whyte - in an e-mail....for purposes unknown I knew we had to be in the same room.
Tonight I have realized so many things in his discussion with us....words that carry in what he describes as conversations that we have day to day that affect us all. I always believed in this.
He discusses vulnerability, and how it leads to enlightenment. I discuss this daily with people and truly believe in it. How can one create a relationship with oneself like we do with work and our partner without truly being vulnerable with our self like we are in these other settings?
Everyone's journey as an athlete and a person are parallel in nature and the medium, realize this.
Competing and making yourself vulnerable leads to enlightenment. You are saying, "here I am, here is my purpose, here is my everything"...do not be afraid of it; enjoy it.
You might just discover a relationship with your self that you never had but always wanted.

Be a provenance
of something gathered, a summation of
previous intuitions, let your vulnerabilities
walking on the cracked sliding limestone
be this time, not a weakness, but a faculty
for understanding what's about
to happen - David Whyte


A. [30 m accelerations, walk back x 3] - 3 sets; rest 3 min b/t sets
B1. 20 Russian KBS; rest 20 sec
B2. 15 unbroken box jumps x 3; rest 180 sec
C. AMRAP Double Unders - 5 attempts; rest as needed b/t sets

post loads, heights, reps and notes to comments as well as a single comment on vulnerability if you so choose; rest up.

wed, may 19, 2010

a dream realized, congrats Chad and Kat on changing others' lives in Alberta's LA

Gluttony and Sloth - Love it!


part 1:
3 sets:
Unbroken Set [Power Clean x 6/Push Jerk x 4/Thruster x 2] - 115#/80#
breathe 5 times
Row 350 m @ 90%
rest 4 min b/t sets; speed is intent in set

rest 20 min

part 2:
3 sets;
15 burpees
15 toes to bar
15 ring push ups
15 back extensions
rest same time it took to complete previous set; speed is intent in set

post notes to comments
10 days to go...

tues, may 18, 2010


A1. Close Grip Bench Press - 16" - 1,1,1,1,1; rest 3 min
A2. 30 unbroken chin ups - COVP; rest 3 min

post notes and loads to comments

sun, may 16, 2010

3 sets:
10 hang power clean - 155#/105#
Run 400 m @ 90%
rest 3 min
3 sets:
10 push jerk - 155#/105#
Row 350 m @ 90%
rest 3 min

post notes to comments

sat, may 15, 2010


part 1:
A1. OHS @ 20X1; 3,3,2,2,1,1; rest 4 min
A2. Mixed Grip Chin Ups @ 21X0; 2-3 x 6; rest 4 min
20 unbroken wall balls - 20#/12# to 10 ft
15 unbroken chin ups
rest 2 min x 3

rest 2 hours

part 2:
As many rounds in 20 minutes:
21 ring dips
21 KBS - 2pd/1.5 pd

post loads, times and rounds to comments
single on Sunday

by-product feedstuffs

thanks to Doug Zirkle for this one; listen to the announcers and tell me that you do not get chills after Chris does this..."you are completely capable of anything you REALLY wish to do!"

New term you need to know: “by-product feedstuffs”

Fresh pasture and dried grasses are the natural diet of all ruminant animals. In factory farms, animals are switched to an unnatural diet based on corn and soy. But corn and soy are not the only ingredients in their “balanced rations.” Many large-scale dairy farmers and feedlot operators save money by feeding the cows “by-product feedstuffs” as well. In general, this means waste products from the manufacture of human food. In particular, it can mean sterilized city garbage, candy, bubble gum, floor sweepings from plants that manufacture animal food, bakery, potato wastes or a scientific blend of pasta and candy.

Here are some of the “by-product feedstuffs" commonly used in dairy cattle diets.

  • Candy. Candy products are available through a number of distributors and sometimes directly from smaller plants… They are sometimes fed in their wrappers…. Candies, such as cull gummy bears, lemon drops or gum drops are high in sugar content.
  • Bakery Wastes. Stale bread and other pastry products from stores or bakeries can be fed to dairy cattle in limited amounts. These products are sometimes fed as received without drying or even removal of the wrappers.
  • Potato Waste is available in potato processing areas, and includes cull potatoes, French fries and potato chips. Cull fresh potatoes that are not frozen, rotten, or sprouted can be fed to cows either whole or chopped. Potato waste straight from a processing plant may contain varying amounts of inedible or rotten potatoes. French fries and chips contain fats or oils from frying operations.
  • Starch. Unheated starch is available from some candy manufacturers and sometimes may contain pieces of candy.
  • Pasta is available from pasta plants and some ingredient distributors as straight pasta or in blends with other ingredients, such as candy.

*This list is excerpted from “By-Product Feedstuffs in Dairy Cattle Diets in the Upper Midwest,” published in 2008 by the College of Agricultural and Life Sciences at the University of Wisconsin at Madison.


What are the fats in your beef?

thurs, may 13, 2010

10.03 in the 100 in 1965
Rest in Peace Charlie, thanks for everything.
Listening to you was painful, learning from you was enlightening.

Pryor and Marshall ready to compete (and a nice pic of Geoff)


15 min:
muscle up practice
rest 3 min
10 sets:
10 burpees fast - jump to touch 18" above max reach at top
rest 20 sec
30 double unders
rest 60 sec
rest 3 min
15 min:
KB TGU practice

post notes to comments as well as what you had for breakfast today or will have...not a story...just the meal, thanks

wed, may 12, 2010

OPT CCP is heading South... Mark the date(s)!
September 20-21st Level I - Assessment Module and September 24-26th Level I Program Design Module held at the Porto Vista Hotel in San Diego California. Big thanks to CJ Martin @ CrossFit Invictus for being the support facility, we are excited to be going there.
Registration will commence in the next day or so.
Visit here for more information.

part 1:
A. Power Snatch - build to a tough one, not a 1RM, quickly; rest as needed
B. 1-10 CTB chin up ladder for time
C. GH Raises @ 1010; 15 x 4; rest 60 sec

rest as needed

part 2:
Warm up well;
Run 4 min @ 90% holding same pace throughout - flat terrain off road preferred
Walk rest 2 min
Repeat for 6 sets
(walk rest 10 min b/t sets 3 and 4)

post loads, times, and notes to comments
single on Thursday, double on Sat, single on Sunday

tues, may 11, 2010


A1. Hang Squat Clean - 3,2,1,3,2,1; rest 10 sec
A2. HSPU - amrap x 6; rest 180 sec
B. Front Squat @ 30X2; 3 x 3 - 80% effort; rest 120 sec
C1. Depth Push Ups @ 10X0; amrap (-3) x 3; rest 10 sec
C2. K2E's - 15 unbroken x 3; rest 60 sec

post loads, reps and notes to comments
double on Wednesday

sun, may 9, 2010

part 1:
3 rounds for time:
7 muscle ups
30 KBS - 2pd/1.5pd

rest as needed

part 2:
for time:
21 GHD Sit Ups
50 double unders
18 GHD Sit ups
50 double unders
15 GHD Sit ups
50 double unders
12 GHD Sit ups
50 double unders
9 GHD Sit ups
50 double unders

sat, may 8, 2010

it is hard to explain why I love the water and the ocean; maybe its my attraction from my upbringings and the harshness of it on the east coast, who knows...what I do know is this; taking time for reflection is imperative
(Hannah and I mixing shadows at Laguna Beach today)

part 1:
As many sets in 5 minutes:
Power Clean x 1
Split Jerk x 3
rest 2 minutes
As many reps in 4 minutes:
Alternating Pistols
rest 2 min
As many rounds in 3 minutes:
5 burpees
5 chin ups

rest 4 hours

part 2:
Row 2500 m
- 1st 500 m @ 60%
- 2nd 500 m @ 75%
- 3rd 500 m @ 90%
- 4th 500 m @ 90%
- 5th 500 m @ 100%

post total score for part 1 (i.e. total COMPLETE sets + total reps + total COMPLETE rounds) and notes on part 2 to comments (watt avg in rows should reflect the %'s prescribed per 500 m)

thurs, may 6, 2010

early May:
A1. Back Squat - 1,1,1; rest 3 min
A2. 15 unbroken chin ups x 3; rest 3 min
B. 25 high speed double unders; rest 30 sec x 4
C. 10 high speed burpees; rest 90 sec x 3

late May:
A. Bench Press - find your 1RM
B. High Hang Squat Snatch - 3 x 3 - tech work; rest as needed
C. 85% of Bench Press 1RM (A) - 1 attempt amrap
D. Tabata Sit Ups unanchored - low score

post scores to comments

wed, may 5, 2010

"I've never heard of anyone drowning in sweat"
- FunBobby

May 8/9
A. Power Clean - 2,2,2; rest 5 min
2 sets:
5 muscle ups
10 power clean - 135# unbroken
Run 200 m @ 90%
rest 4 min

Late May
part 1:
A. Russian KBS - 2pd/1.5 pd amrap in 60 sec; rest 2 min x 3
B. CTB Chin Ups - 15 unbroken x 5 sets; rest 120 sec
C. Max Vertical Jump - 3 attempts/set x 4 sets; rest 3 min; rest 5 sec b/t attempts
D. GH Raises - 15 x 3; rest 90 sec

rest as needed

part 2:
Run 10 min warm up
8 sets:
2 min @ 90-95% effort
2 min @ 50% effort
Run 10 min cool down
(walk rest 10 min b/t sets 4 and 5)

post loads, times and notes to comments

tues, may 4, 2010

One of my clients came back from a hiatus in France where she took 3 weeks to learn how to paint. She had always wanted to do this (as above). So she took the time, learned from the best and had some things to say about it. It led us into a conversation about when she was there she found herself saying how she felt so "alive" for the 1st time in a long while due "being in the moment" while she painted.
Furthermore, we discussed how society perceives "living". Everyone asks, "so what do you do for a living". Our answers are - "I work at the hospital", or "I'm an engineer"....and of course Mom and Dad are always asking "but what are you going to do to make a living".
Question is, are we TRULY living. If so, should that not make us feel alive in each moment we are there doing the above. If not I'd suggest re-thinking what "living" means to you, and get rid of what your previous perceptions were of being alive.
Today is the day to change that.

May 8/9
5 sets for times:
10 OHS - 135#/95#
15 knees to elbows
30 double unders
rest 3 min
(keep intent and speed per set high!)

Late May
2:30 for total reps:
5 thrusters - 135#/95#
10 toes to bar
rest 5 min
2:30 for total reps:
5 clean and jerk - 135#/95#
15 push ups
rest 5 min
2:30 for total reps:
5 SDLHP - 135#/95#
20 double unders
rest 5 min
2:30 for total reps:
5 Front Squat - 135#/95#
25 sit ups
rest 5 min
2:30 for total reps:
5 Power Clean - 135#/95#
30 walking lunges

post times and total reps to comments like this:
(1:10, 1:11, 1:12 OR 510 reps total)
double Wed and Sat/Sun for late May

Sunday, May 2, 2010

early May:
A1. Back Squat @ 30X0; 2,2,1,1; rest 3 min
A2. CTB Chin Ups - 15 unbroken x 4; rest 3 min
B. Split Squat unweighted high speed - 30 sec amrap/leg x 3 sets; rest 60 sec b/t legs
C. Toes to Bar kipping - 10 unbroken x 5 sets; rest 45 sec

Late May:
part 1:
A1. Press - 3,3,2,2,1,1,1; rest 2 min
A2. Supinated Strict Chin Ups @ 2010; amrap x 7 sets; rest 2 min
B1. E-ROM HSPU negatives @ 5010; 5 sets of 5-8; rest 60 sec
B2. GHD Sit Ups @ 1010; 5 sets of 20; rest 60 sec

rest EXACTLY 90 minutes if you can

part 2:
Run 25 min X-Country style

post loads and notes to comments