mon, june 28, 2010 - REST

Congrats to Andrea Kwasny - 1st place - womens overall champ - ON CF championships

June 28 - July 4 for 2011

Mon/Tues - off - active recovery, Wed/Thurs - singles (de-loading), Friday off, Sat/Sun back on the Mon/Fri off weekly schedule for July with higher intensity, thanks for sticking to the volume; if you skipped a bunch of double opportunities, take care stepping into next phase

June 28 - July 4 for 2010
Mon off, Tues/Wed doubles, Thurs off, Fri PM, Sat triple, Sun single

Ask questions as needed; post to comments


Stephen Flamm said...

Just wanted to check in, as I haven't been posting since our Regionals in late May. After taking a solid week and a half off, I embarked on a 10 week Catalyst Athletics Oly cycle to address technical weakness, most of which stemmed from lack of confidence and strength in my squats. Six weeks in and I've set significant PRs on the Oly lifts, as well as both front and back squats. Today a set a PR on the snatch @ 190 lbs. (see below), a full 55 lbs. higher than my starting load. Any criticism/critiques are welcome and valued:

Anyway, I wanted to express my thanks to James for providing outstanding programming - I noticed significant improvement in all strength and metcon benchmarks while following the Big Dawg programming from November - May, despite having to adjust frequently while working around a few knee issues. I am looking forward to jumping back into the 2011 prep in four weeks, and will be pulling for the Dawgs at the Games...

Lisa M said...


I too need to Improve in those same areas and have been looking at a bunch of different stuff. How did you decide on the catalyst training and how do you k kw where to jump into the cycle?? If you could email me that would be awesome

Brent Maier said...

I don't recall ever seeing a warning disclaimer from OPT in any of the past WODs. This upcoming cycle is going to be a doozy! I hunger to gain that lead ahead of my competition while I'm still able. Looking forward to it! said...


Thanks for the tips on how I could improve my mechanics via my hip flexors for the ghr. It did the trick and I have it dialed. All the best at the games mate.

Any word on your courses coming to Australia?


deepak said...


Been working on the 2010 prep and feeling great all the way upto last week. Long story short I think a massage gone wrong f'd up my left teres minor. So I cant hit a pullup or a muscle up.

Would you suggest working around it and subbing a certain type of movement when it comes up? Or would it be doing more harm than good? Should i wait a week and rest and ice and then resume from this cycle?

Thanks for the programming


Andrea K said...

Im Blushing! what an honor to be on the blog!
I cant say enough about how far I've come in such a short period of time thanks to your coaching. I knew after just barely qualifying at sectionals I had some serious work to do, so I dove into the big dawg programming head first, and dialed in my nutrition, and boy has it ever paid off! I still have a lot of work to do, but that is the beauty of the sport the work is never over, and thank God for that because the real reward is in the journey! I feel better than I ever have and that in itself is a reason to carry on, the other results are a definite bonus though!! Thanks again Coach!!
also a big shout out to my partner in crime my hubby FunBobby, I could never have accomplished so much without your love and support! my life is so much better with you by my side.

A big Congrats too to fellow Big Dawg Jay Rhodes who placed 2nd in the mens division and put on a hell of a show!! way to go Jay
Now DJ, Lauren, Mike, Shelley, Dan and Eric go ROCK CALI!!!

Ben C. Ute Crossfit said...

Hey everyone I am new to the OPT site and this programming. I cant wait to dive into it!! My question is what does it mean when the blog posts say ex: sunday jun 27,

Part one then it goes on to say:

2010 followed by another workout.

Are we supposed to do both 2011 and 2010 workouts. I hope this makes sense. Thanks ahead of time!!

Michael said...

Hey Stephen,

Same comment as Lisa. Oly lifting is a real weakness, and I'd love to see the 10 week cycle you used to figure out how to improve those lifts.

If it's ok to share it, could you please e-mail that to me at


Trevor Salmon said...

Ben C.
If you are competing in the upcoming 2010 games then you would do the 2010 workout. If you are planning on 2011 for the competitions then do the 2011 wods.
As coach mentioned for the 2011 wods take care stepping into the next phase if you missed the high volume of the last phase.

sHELLy said...

Nice work Fun Andrea K!!! Congratulations, you must be stoked.

Ali Loach said...


John Joseph said...

2011 from 6/23:
A.Replaced Tall Cleans w/ HH Clean b/c my biggest problem is connecting the hipdrive and pull:
115# 120 135 135 135
B1. FS Cluster @ 30X0
135# 155 155 155 155
B2.20 UB Chinups

Will do GHD situps tonight before part 2

Michelle said...

Congrats Andrea!

Andrew said...


Part 2 from yesterday (27june10):
Damper on 5
244m, 240, 240, 229, 241
239, 236, 233, 233, 237

Need to work on a longer pull...

Thanks very much, Coach, for posting the schedule for the week ahead. Much appreciated.

brian cilento said...

yeah brent... that warning got the hair up on the back of my neck, fcking pssed i missed a lot of those doubles... ha

so i had my kids do june 25th's part 2 with me at home, modified obv, but they were fired up... and gassed!

brian cilento said...

sorry, guess that 1st link did not work

Poly said...

Yesterday's Workout:
Part 1:
A1: 225 255 275 295 315 - lost tempo towards the end
A2: Scaled to 20, but managed all 5 rounds unbroken. Had to, I'm up to 223lbs this morning, that's about 10lbs this month. Really need to dial in my diet. I'm naturally a fat fuck so I need to stay disciplined, or it happens that fast.
B. Scaled to 15 - really struggled.

Part 2 tonight.

Kyle F said...

Looking forward to phase 2. I'll be in San Diego July 2nd to July 11. Going to do my best to keep up but its gonna be hard to squeeze in the WODs. I'll be regular again after that.

Julian Cruz said...

Part 2 from yesterday


jay rhodes said...

Hey thanks Andrea! Congrats again on the win. I hope those girls paid close attention because you put on a HSPU clinic!! Strong finishes across the board.

Strained my right hammy a little bit on the weekend, likely in that 3rd WOD with all the deadlifts. I'll be taking a few days off and then throwing myself into the 2011 fun.

Thanks to James for getting me onto this programming. I'm loving it so far, and I think it's going to take me a long way.
It was great to finally see my name near the top of the list. I actually didn't even qualify out of the sectionals and got a call to go out to regionals. Now to finish 2nd among basically the same group of guys (minus Nate Malton) is really rewarding. The improvement has been rapid, and I still feel untapped.
But you're absolutely right about it being all about the journey.

Thanks to all the big dawgs on here for setting some pretty stellar WOD standards for a new guy. I haven't had a single training partner or a coach since I began with crossfit, so I really try to make the most out of the message boards. :)

Best of luck at the Games.

Samy said...

From yesterday

A1. 70,75,80,100,105 kg
105 kg felt good, maybe not 100% on the depth though.

A2. 15,15,10,10,5
chinups are getting stronger but still a lot to work on.

Shut it down after 5th set, tempo became way too slow.

Part 2:

1) 234,238,236,232,226 m

10 min rest walk

2)236,233 m

Called it early,back has been really bothering me lately. Days off are much needed.

Paul Klein said...


I started training again on June 19th (three weeks after regionals). I was only in Phase 1 for about a week and half. So I missed a lot of the doubles from early in the cycle. Do you have any tips in particular that I should follow while jumping into Phase 2?

Chad Walding said...


made up 6/27/10 wod

Part 1:
A1. 155/175/195/205/215
A2. UB/UB/22,3/4,2,2,2/5,2,2,1
B. UB/UB/UB/UB/15,5/10,5,5

A1: FS's getting better but I continue to have trouble coming up. The bar seems to move a little forward and I cave on heavier weight.
A2. Was doing great until 3rd set when my hand ripped. Went to L-PU's after that x 10

only 10 min rest (short on time)

Part 2:
10 min vitamin D walk

Never let it get higher than 1:28/500m pace. More like 90%, think I needed more time for recovery from part 1.

Looking forward to the break. I must admit I'm a little tired from all these doubles. Nutrition and sleep have become extremely critical.
If I missed a day I always made it up. Thanks so much coach for all your time and efforts on this programming. The more I do it the more I appreciate where it's coming from and the thought put into it. Genious work!

John Joseph said...

2011 from 6/23; Part 2
Row @95% distances:
238 247 240 235 247 232 223 230
About 25

OPT- I have been doing HSPU's to an abmat. Should I practice head to ground always?

Chris Dunkin said...

2011 from yesterday
Part 1.
A1. 225,245,265,285,315pr
A2. unbrknx5
B. skipped (no excuse)

10hr rest
Part 2. (in meters)
264,261,263,258,260 263,258,261,252,259

Nicholas Burgett said...

A. Push Press/Push Jerk/Split Jerk - 1.2.3 x 5; rest 4 min
B1. Snatch Grip Push Press @ 12X2; 4,4,4,4; rest 2 min
B2. Wide Grip Alternating Strict Pull Ups @ 2010; 4 x 4; rest 2 min
(pull chin over alternate hands per rep)
As many rounds in 7 minutes:
1 HSPU (green + blue band assist)
5 Push Press from rack - 135#/95#
5 L Pull Ups

mhamilton said...


From yesterday:

Part 1

A1. 155/165x3/165x2/165/175
- went up in a weight a bit too fast and failed the last reps in the middle due to the tempo.
A2. BRK x5
B. BRK x5 sets

No Part 2 given schedule. Might do it tomorrow.

OPT said...

deepak, the teres has a lot of blood flow to the area...but tension aggravates it so take time off away from all upper stuff until it is 100%, its top 3 in the fittest person's main muscles...but keep it mobile and keep active

rosko, send an e-mail of interest to optleighanne at gmail dot com for the courses, we'll see what we can do...we're long term planning Europe and Australia right now

paul klein, take the approach of doing 50% of rx'd volume on week 1, 70% on week 2 adn then 100% week 3...your brain won't want you to do that but i do

John Joseph, yes, HSPU to ground for that one, the workout was planned for a Phosphate session, i.e. 1 rep, rest a bit, 1 rep...and not anaerobic lactate...therefore, flying through the HSPU is not the goal, grunt work is, so go to floor and take the time to "grunt" it out

Dustin said...

2011 - June 26th

A. Push Press/Push Jerk/Split Jerk - 1.2.3 x 5; rest 4 min
***135, 155, 175, 185, 185***

B1. Snatch Grip Push Press @ 12X2; 4,4,4,4; rest 2 min
***135, 155, 185, 185***
B2. Wide Grip Alternating Strict Pull Ups @ 2010; 4 x 4; rest 2 min
(pull chin over alternate hands per rep)
***35lbs hanging from my hips all 4 sets***

As many rounds in 7 minutes:
5 Push Press from rack - 135#/95#
5 L Pull Ups
***Completed 6 Full Rounds***

Chris Fodera said...

Kyle F,

What are you doing in San Diego? Do you know exactly where you're staying at? I live in Temecula, the first City in Riverside County (County Immediately North of San Diego).

Let me know if you need a place to work out b/c you are more than welcome here.


Thad said...

June 27/10 workout
A. 175, 205, 2/215, 215, 225
A2. UB, UB, UB, UB, 21/4
B. UB, UB, 17 had some pain in the lower left side of back so I didn't finish.

Part 2
Done today no time yesterday
239, 242, 246, 249, 246, 245, 242, 242, 239, 239m

Brian said...

June 15 wod for 2011

part 1:
A. Tall Clean - 5 sets of 3; rest 90 sec - work on speed, not load
B1. Front Squat Cluster @ 30X0; x 4; rest 120 sec
B2. 20 unbroken CTB chin ups x 4; rest 120 sec
C. GHD Sit Ups @ 2010; 25 x 4; rest 90 sec

A. 155, 160, 165, 170, 170
B1. 185, 190, 190, 190
B2. All unbroken as Rx'd
C. 15/10, 15/10, 15/10, 15/5/5

Rest 5.5 hrs

part 2:
Row 45 sec @ 95% effort
Rest 4:15 x 3
(10 min HSPU practice)
Row 45 sec @ 95%
Rest 4:15 x 3

RESULTS 2: As Rx'd with AIRDYNE bike. Completed 50 HSPU in 9min.

Notes: Tall cleans quicker on 2nd and 3rd reps each set. FS fun with tempo, not. Pullups fairly easy C2B. GHD situps broken as noted above. Short rest during breaks.