sun, aug 1, 2010

congrats to Kevin Keenan, Lake Placid in 10:37; client since 2004; qualified for hawaii in 2005 @ pentiction just over 10hrs; only 3 months of serious training this time and was 15 min out of qualifying; we'll try again in November in Mexico with some more time under our belt

3 reps of T-Line drill @ high effort: rest 2 min x 3
rest 3 min
5 sets:
Power Clean - 3 heavy
rest 0 sec
Sprint 20 m accelerating to 80%
rest 3 min
5 sets of 6 strongman med ball toss
rest 3-6 sec b/t reps to retrieve ball, 2 min b/t sets
(work on as high as possible and as much speed through hips as you can)

post notes to comments
end of this phase, more to come on next plan

sat, july 31, 2010

 CFN lady Big Dawgs

"OPT 3"

 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)

"Today is the youngest you will ever be, live like it.
I've lived my entire life not wanting to look back and wonder why I didn't have more fun."
Mark Cuban

fri, july 30, 2010

a small collection of the fine ladies we have within the community....there's more, lets keep building it...a shout out to the gals

thurs, july 29, 2010

4th piece for right now, chains - we'll use them for bench and squat - prefer 50-80# total per side when hung from bar height in squat rack; when on squat bar they should float and touch ground when bar is in rack, and should sit well on floor for bench; there are many ways of making the weight get there, play with it.

3 rounds for time:
Dead Lift x 21 - 185#/135#
50 double unders

post time to comments

wed, july 28, 2010

3rd piece recommended, it can be home made or bought - non bounce are best - like 3-5kg, no heavier, no lighter; smaller the better fro gripping; the reason is for throwing; we use them in the OPT assessment for data and have found them for backward throws on field highly effective for another method for hip power development

A1. Push Press/Push Jerk - 2.2 x 5; rest 3 min
A2. Horizontal Ring Rows @ 2020; amrap x 5; rest 3 min
(feet elevated to height of rings)
10,9,8,7,6,5,4,3,2,1 rep rounds:
GH Raises
(take exactly 8 breaths b/t movements)
100 GHD Sit Ups for time - 2 hands overhead

post loads and notes to comments
there'll be a few more tools, we won't use them for a few weeks for sure; thanks for trying to make it happen

tues, july 27, 2010

2nd recommended piece of equipment over time - Schwinn AirDyne bike (@ OPT its called Satans tricycle)...this one will be a bit tricky but invade any seniors complex and you'll find it sitting there with dust...I'll ask others on here to comment about where they got theirs. We have been through 2, both were $100-150 CAN - through e-bay and kijiji in Canada, craigslist??...not sure in US and abroad. This piece of metal is POTENT, ask anyone. Try to get 300 cals in 10 minutes on this one, I dare ya.

10 min HSPU practice (alone, rings, E-ROM..)
5 sets @ full effort:
25 unbroken wall balls - 20#/12# to 10 ft
20 hang power clean - 105#/80#
15 KBS - 2/1.5 pd
Rest 2:30 b/t sets EXACTLY

post total working time ONLY to comments

sun, july 25, 2010

There will be some recommendations made for equipment that everyone should try to get as it will be programmed. This is # 1 - a big tire. Base your choice on feel as they all differ, weight DOES NOT determine the challenge. We have 5 different kinds at OPT. I've used 1 main one since 2001 myself, and it still does the trick (flipping it 30 times and jumping in and out to other side in 3 min and change wrecks everyone who does it). More recommendations to come; ask around for help. This is one of an online client of mine - he named it "Rubber".

A. Split Jerk - find your 1RM
B. AMRAP Chin Ups - 5 sets; rest 5 min b/t sets

add total in # of highest jerk to highest # of reps in chin ups as score
(i.e. 265 + 55 = 320 as score)
post score to comments

sat, july 24, 2010

10 min - muscle up practice
(work on portion you need most work at)
5 sets:
On a 2 minute countdown timer perform 10 burpees 1st and run 400 m 2nd within the 2 minutes
Rest 10 min
4x [4 sets of 5 toes to bar/set]; rest b/t sets of 5 minimally and EXACTLY 45 sec b/t sets
(80 toes to bar total)

post notes to comments

thurs, july 22, 2010

Itunes Big Dawg Mix - CAN version

for time:
15 snatch - 135#/95#
15 HSPU - hands elevated 2" off ground
15 L Pull ups
15 HSPU - hands elevated 2" off ground
15 snatch - 135#/95#

post time to comments
ensure full ext of arms and shoulders and legs straight out for L pull ups
do not use kip at bottom as you're pulling legs up as momentum

wed, july 21, 2010

3 sets:
Power Clean - 5 touch and go reps
rest 10 sec
Row 20 sec @ 95% effort
rest 3 min
A1. Dead Lift @ 12X1; 3,3,2,2,1; rest 3 min
A2. Dips @ 30X0; 2,2,2,2,2; rest 3 min
B. BB Alternating Forward Lunges @ 20X0; 6-8/leg x 4; rest 90 sec

post loads and notes to comments

tues, july 20, 2010

10 min - muscle up skill work
5 sets @ high effort:
15 burpees
20 unbroken chin ups
25 GHD Sit ups
rest 2 min - add 30 sec to rest time b/t sets/set

post notes to comments and post what your main weakness is in the muscle up that needs improvement? - transition, extension, multiples, etc...?

sun, july 18, 2010

Clean and Jerk - find your 1RM

post loads to comments

sat, july 17, 2010

congrats Curt (champ in Lethbridge comp) and Fun Bobby (just a champ and good guy overall)

the Black Box and OPT


Row 1K

post avg watts divided by BWT in # as score, not time
i.e. 340/170# = 2.0 as score

thurs, july 15, 2010

One of the marks of excellent people is that they never compare themselves with others.
They only compare themselves with themselves, and with their past accomplishments and future potential.

A1. Back Squat @ 30X0; 5,4,3,2,1; rest 3 min
A2. Medium Grip Pronated CTB Chin Ups @ 31X0; 2-3 x 5; rest 3 min
5 sets:
20 unbroken CTB chin ups
40 squats
rest 3 min

post loads and notes to comments

wed, july 14, 2010

A1. Dead Lift Cluster @ 11X1; x 5; rest 3 min
A2. Close Grip Bench Press @ 30X0; 3-5 x 5; rest 3 min
3 sets:
15 unbroken power clean - you choose
10 sec rest
20 clap push ups
3 min rest

30 min tech work:
- Squat Snatch touch and go
- muscle ups unbroken
- high box jumps unbroken
- HSPU - speed, not reps
- wall balls/DU's
(keep speed and intensity high, volume low)

end of the road for 2010 crew, thx for hanging in there
only one workout posted for a while so we can all hang together again
2011 - single on Thursday, singles on weekend - some tests

tues, july 13, 2010

Hill Runs:
30 sec sprint - steep incline
Walk down 3 min recovery
repeat 8 times
(rest 8 min b/t sets 4 and 5 and perform a tabata push up low score in that time)

A. Dead Lift - 50% 1RM; 6 sets of 3; rest 45 sec
B1. Push Press - 3 sets of a tough 1; rest 3 min
B2. CTB chin ups - 3 x 12; rest 3 min
C. 2 sets; Run 400 m - increase pace every 100 m to 95% in last 100; rest 5 min b/t sets

Big Dawg Playlist # 2 and some comments....

1] Bodies- Drowning Pool
2] Burn it to the Ground- Nickelback
3] Giving In- Adema
4] Around the World- Red Hot Chili Peppers
5] Till I Collapse- Eminem
6] You're Going Down- Sick Puppies
7] Sabotage- Beastie Boys
8] Blue Monday- Orgy
9] Guilty- Gravity Kills
10] Indestructible- Disturbed
11[ Hey Little World- The Hives
12] Step Into the World- KRS-One
13] Ladies and Gentlemen- Saliva
14] Enter Sandman- Metallica
15] Bulls on Parade- Rage Against the Machine
16] The Last Fight- Bullet for My Valentine
17] Monster- Skillet
18] Step Up [I'm on it]- Maylene & The Sons of Disaster
19] Ratamahatta- Sepultura
20] Goodbye- P.O.S.

thx to everyone for the input
special thx to Unit for helping to gather it all
next we'll get it onto a playlist and get it up for downloading somewhere

comment from a 1/2 IM athlete after we had an interesting conversation about life and 90% effort and where it gets you vs. 100% effort; then i threw it back at him about nutrition and the same idea...this is where we got:

"Well I was 100% on the no bread, pasta & rice. As for sugar, I'm not so sure because days after I ate it I realized maybe I got it through my organic yogurt and/or sauce I had added while BBQg my vegetables. I definitely didn't eat any sugar on purpose, not a lick or sample of anything.

I didn't realize the chasm between 90% & 100% until I did it. I'm a much better person for it; not so much because of where I am today but going forward. It's like when I have quit anything, the 1st two weeks are hardest but I then eventually begin to lose the craving and so too again this time for bread, pasta & rice. I won't forever be 100% but I forever will be greater than 90%. For example, instead wrapping meat & vegetables with a pita or pasta wrap. I'll just wrap with a lettuce leaf.

Also I found the process of 100% made me question everything. At 90%, I didn't think about my intake as much because I knew I was eating well enough "relatively speaking" and therefore any given item wasn't questioned as closely. At 100% I had to think about every thing I was about to eat whether it was acceptable. This world if full of shhIt. Working out is easy, eating healthy is the real work especially when travelling. I have invested so much more time into planning how I'm going to manage to eat healthy and even harder, where to find it but I digress.

Going 100% did leave me wondering; can one:
* Eat too much meat
* Eat to much vegetables
* Eat too much fruit
* Eat too much yogurt
* Eat too many nuts
* Are potatoes acceptable

I ask the first three because for the first two weeks I was hungry all day. I drank water but nibbled non-stop on meat, nuts, vegetables, fruit & yogurt. I didn't gain any weight so I assumed it might be reasonably okay e.g. Other than yogurt I assumed they are not calorie dense.

Now, I don't have as much hunger during the & more importantly don't crave bread, pasta & rice --- thus forever better. Thanks for making me do it.

Training went well except I didn't get any swims in (I accept the consequences of what that will mean race day) and I had to miss one workout (a Z1 workout so hopefully not to influential to a race).

I must confess, I miss my OPT workouts and look forward to getting back into a routine of OPT.


Michael's Birthday

happy b-day bro!

A1. Hang Power Clean/Hang Squat Clean/Squat Clean - 1.1.1 x 5; rest 3 min
A2. Weighted Ring Dips @ 21X0; 3-4 x 5; rest 3 min
B1. Push Press @ 12X1; 2-3 x 5; rest 2 min
B2. CTB Chin Ups - 22 unbroken x 5; rest 2 min

A. Front Squat - 3,3,3; rest 5 min - 95%
3 sets:
Row 250 m @ 90%
35 double unders
rest 3 min
GHD Sit Ups; 15 x 5; rest 90 sec

post loads and notes to comments
single on tues/wed for 2010
singles all next week for 2011

sat, july 10, 2010

this should be interesting


4 sets:
1 min row (cals)
1 min knees to elbows
1 min db burpees - 25/15#/h
rest 4 min

part 1:
A. Dead Lift - 2-3 x 3; rest 2 min - 80%
B. Press - 2-3 x 3; rest 2 min - 80%
C. GH Raises @ 2010; 15 x 3; rest 120 sec

rest 2 hours

part 2:
5 sets @ 95%;
20 sec burpees
20 sec box jumps - 20/14"
20 sec chin ups
rest 3 min

post reps and loads to comments as well as what is the 1st thing you would do with a 16 million dollar salary

fri, july 9, 2010


PM Run
5 min @ Z1, 5 min @ 5K pace, rest walk 30 sec
[3 hills; 30 sec grinder up, light run down recovery pace]
rest walk 30 sec, 5 min @ 5K pace, 5 min @ Z1

post notes to comments...also 1 (ONE!!!) thing you do daily that manages your stress

thurs, july 8, 2010

David Weaver - OPT client, OPT CCP Coach
Mt. Daniel (8,000 ft) via the south ridge


5 sets:
10 unbroken hang power clean heavy
rest 90 sec
5 sets:
10 unbroken push jerk heavy
20 unbroken chin ups
rest 2 min
5 sets:
10 unbroken thrusters heavy
30 double unders
rest 2:30

post loads used to comments
fractioning requires you start the set over at another weight; change weights as needed

wed, july 7, 2010

Achievement seems to be connected with action.
Successful men and women keep moving.
They make mistakes, but they don't quit.

OPT CCP Assessment in Florida

4 sets:
Row 1K @ 95% effort
rest 5 min

part 1:
A. Hang Power Clean - 2-3 x 3; rest 2 min
(build fast)
B1. 50% of bench press 1RM amrap (-2) x 2; rest 20 sec
B2. CTB Chin Ups; amrap (-3) x 2; rest 3 min

rest 2+ hours

part 2
3 x 5 min rounds @ 90%:
rd 1.
3 muscle ups
6 box jumps - 24/30"
25 unbroken double unders
rest 10 min
rd 2.
Run 200 m
1 power clean - 135#/95#
2 front squat - 135#/95#
3 push press - 135#/95#
rest 10 min
rd 3.
10 GHD Sit ups
10 ring dips

thursday off for 2010, then single Fri PM, double Sat and single Sun
single for 2011 on thursday, friday off, and singles on Sat/Sun

Tues, July 6, 2010

A. Front Squat @ 30X0; 2-3 x 7; rest 3 min
B1. Seated Military Press @ 30X1; 4-5 x 4; rest 2 min
B2. KBS heavy - 12-20 reps x 4; rest 2 min

part 1:
Snatch - build to a 1RM

rest as needed

part 2:
Run 400 m @ 95%
rest 6 min x 3

post loads, notes and times to comments

Big Dawg Dish and Popula

betcha he can string together a number of double unders...rhythm

There are athletes within our community that as you know have a hard(er) time than most having the ability to afford competing or even participating in events that might change their lives. OPT has been committed to helping those folks achieve these goals through education and passion towards improvements in ones self.
I have created a Big Dawg Dish - a financial support area/avenue for those who need financial support in some small way to realize some dreams. OPT will donate to the dish and it is an open area for others who want to donate a small amount to create large change.
My initial thoughts that if i got a couple hundred people to donate a few dollars each plus what we continually can, that might just get a few athletes some clean eating, a plane trip, an entry fee paid as some examples. Its a small start.
Over time different events and opportunities will go towards donations to the Dish. An example will be door entries of an event go directly to the Dish.
The community will be notified when donations are given and in what manner.
Funds will only be used to help athletes that represent what we are and what we do.
Thank you.

sun, july 4, 2010


A. Split Jerk - 3,3,3,3,3; rest 5 min
B1. Push Press @ 12X1; 3-4 x 5; rest 2 min
B2. CTB Chin Ups - 20 unbroken x 5; rest 2 min

A1. Bench Press @ 30X0; 3,2,1,1,1; rest 3 min
A2. Medium Grip Chin Ups; 1,1,1,1,1; rest 3 min
B1. KBS heavy - 30 sec unbroken x 3; rest 60 sec
B2. GHD Sit Ups - 20 x 3; rest 60 sec

post loads and notes to comments

sat, july 3, 2010

all dawgs love the hoodies...


part 1
Back Squat @ 30X0; 1,1,1,1,1; rest 6 min
rest 20 min
part 2
5 sets:
Run 400 m @ 90%
15 unbroken OHS - 95#/65#
rest 3 min
(keep all sets even in speed and effort)
rest 2 hours
part 3
for time:
5 clean and jerk - 185#/135#
10 chin ups
10 clean and jerk - 135#/95#
20 chin ups
15 clean and jerk - 95#/65#
30 chin ups
(athlete is responsible for moving weight)

3 sets:
45 sec amrap squat clean thruster - 95#/65#
45 sec amrap box jumps - 24/20"
45 sec amrap KBS - 1.5/1pd
45 sec amrap burpees
rest 6 min

post loads, notes, times and reps to comments
single on Sunday for both groups

fri, july 2nd, 2010

• Pancakes, waffles, or French toast w/ syrup – no butter
• Egg sandwich – no cheese
• Unbuttered English muffin, bran muffin, bagels or toast w/ preserves, jelly, or
apple butter
• Low-fat milk or yogurt w/ fresh fruit and a bagel
• Dry or cooked cereals w/ or w/o milk w/ fresh or dried fruit
• Low-fat granola bars – Kellogg’s or Nature Valley
• Pita bread stuffed with peanut butter (high in calories!) and raisins and cottage
cheese, or veggies and low fat cheese

(I frickin' LOVE low fat granola bars!)

Hill Sprints:
Run 60 sec uphill @ 95% effort
Rest walk down 3 min
repeat 6 times; rest 6 min b/t sets 3 and 4

post notes to comments