fri, oct 1, 2010

Concurrent Endurance and Strength Training Not to Failure Optimizes Performance Gains. Med. Sci. Sports Exerc., Vol. 42, No. 6, pp. 1191–1199, 2010.
Purpose: The purpose of this study was to examine the efficacy of 8 wk of resistance training to failure versus not to failure training regimens at both moderate and low volumes for increasing upper- body strength and power as well as cardiovascular parameters into a combined resistance and endurance periodized training scheme.
Methods: Forty-three trained male rowers were matched and then randomly assigned to four groups that performed the same endurance training but differed on their resistance training regimen: four exercises leading to repetition failure (4RF; n = 14), four exercises not leading to failure (4NRF; n = 15), two exercises not to failure (2NRF; n = 6), and control group (C; n = 8). One-repetition maximum strength and maximal muscle power output during prone bench pull (BP), average power during a 20-min all-out row test (W20min), average row power output eliciting a blood lactate concentration of 4 mmolILj1 (W4mmolILj1), and power output in 10 maximal strokes (W10strokes) were assessed before and after 8 wk of periodized training.
Results: 4NRF group experienced larger gains in one-repetition maximum strength and muscle power output (4.6% and 6.4%, respectively) in BP compared with both 4RF (2.1% and j1.2%) and 2NRF (0.6% and j0.6%). 4NRF and 2NRF groups experienced larger gains in W10strokes (3.6% and 5%) and in W20min (7.6% and 9%) compared with those found after 4RF (j0.1% and 4.6%), whereas no significant differences between groups were observed in the magnitude of changes in W4mmolILj1 (4NRF = 6.2%, 4RF = 5.3%, 2NRF = 6.8%, and C = 4.5%).
Conclusions: An 8-wk linear periodized concurrent strength and endurance training program using a moderate number of repetitions not to failure (4NRF group) provides a favorable environment for achieving greater enhancements in strength, muscle power, and rowing performance when compared with higher training volumes of repetitions to failure in experienced highly trained rowers.

A. Power Clean Waveload - 3,2,1,3,2,1,3,2,1,3,2,1; rest 2 min
B. 10 burpees AFAP; rest 40 sec x 5
C. Row 1K

post scores to comments

thurs, sep 30, 2010

new york, new york
A1. Close Grip Bench Press @ 40X0; 16" - build to a 1RM: rest as needed
A2. Strict Pronated Chin Ups - build to a 1RM; rest as needed
rest 10 min
B1. 85% Close Grip Bench Press - amrap x 1 set @ 40X0; rest as needed
B2. 85% Strict Chin Ups @ 40X0 - amrap x 1 set; rest as needed

post scores to comments like this:
1. score = weight added for chin up + BWT divided by Close Grip Bench Press
(i.e. 80# + 175# BWT = 255/255 # close grip = 1.0)
2. B1 reps, B2 reps

sep 29, 2010

when in Rome...

A. Build to a tough 1 in the back squat - high bar @ 40X0
rest 10 min
B. Take 85% of this score and perform AMRAP @ 40X0
(the X in this amrap test is intent and not speed, weight may just get there but NO rest at top and adhere to lowering speed)
rest 10 min
C. DB Split Squat @ 3010; amrap/leg @ 1/3 BWT per hand with DB's -1 set per leg; rest 2 min b/t legs
(warm up to get to this weight by performing a few reps before hand with increasing loads)
D. Sorensen test - amsap - 1 attempt
(get into your back extension machine, tuck chin in, cross hands at chest elbows pointing down and hold the static position for as long as possible WITHOUT lowering from the table top position at top)

post like this:
A. 335
B. 9
C. R-15, L-14
D. 135 sec

single on Thursday and Friday, Saturday off, Sunday double

sep 28, 2010

Fit as Fuck CrossFit Challenge from Björn Uddenfeldt on Vimeo.

Its gotta be the beer cause these guys seem to be having too much fun at these things over there...congrats to those that represented the dawg pack, well done!
Sweet set up and location!

I think I saw an old Dawg Soneff in there as well?

Insider note:
Next year in Kansas we'll be introducing the OPTathalon, more to come.

The commission cited examples of Pom advertising that said the products produced “improved heart and prostate health and better erectile function.”


 ChiTown crew in San Diego

A HUGE thank you to everyone who participated in this weekends event which meant more than points; it meant an attitude of gratitude, selflessness and persevearance, all qualities Aaron would be proud of. We raised a nice sum to pass onto Aaron's family; for that you should be proud.

Thanks to CJ Martin, who is quickly evolving as a large presence in my community and you can see why with his programming and hosting abilities; side note - next one he is in to the battle.

Speaking of which next comp will be Nov 13th, base Anthony at CrossFit Redline in Naples.

The previous phase obviously had a bias to pick on some things as a group I felt we needed work on. Thank you to Greg Everett in his help on allowing us to see how the little things are important in that skill we call oly lifting. We'll continue throughout the next phase to keep touches on this skill as we prep for the next comp.

Starting Wed, Sep 29, we will be starting up again.
Rest up. More to come about a detailed schedule when I rest my voice and head.

sat, sep 25, 2010


Phase 1 - “3-RM Snatch & Burpees”
Competitors will have 10 minutes to find their 3-RM Snatch (either power or full is fine). All 3 consecutive lifts must be completed in 40 seconds or less.
- The first 3 minutes of Phase 1 can be used only to load the barbell and warm-up.
- The remaining 7 minutes of Phase 1 can be used to score as many points as possible.
- Points will be given for amount (in lbs.) of 3-RM Snatch achieved, and one point will be given for every Burpee performed during the 7 minutes.

– Athlete A successfully achieves a 3-RM Snatch of 175 lbs. and utilizes the remaining time to complete a total of 35 Burpees. Athlete A will earn a total score of 210 points (175 +35) for Phase 1 of the Challenge.

*** Competitors will rest exactly 3 minutes before beginning Phase 2 of the Challenge.

Phase 2 - “Ten Minute Capacity Test”
Perform the following movements, in order, for max reps (or calories), resting exactly 60 seconds between each station:
- 4 Minute Row (for Calories)
- 3 Minutes of Pull-Ups
- 2 Minutes of Bodyweight Back Squat (3/4 BWT for females)
- 1 Minute of 135/95 lb. Push Press or Jerk

Example – Athlete A rows 86 calories, performs 82 pull-ups, 41 back squats, and 19 overhead presses. Athlete A will earn a total score of 228 points (86+82+41+19) for Phase 2 of the Challenge.

The athletes’ scores from Phases 1 and 2 will be added together to create their final challenge score. The athlete with the highest total score will be the winner.

Example – Athlete A scored 210 points in Phase 1 and 228 points in Phase 2. Athlete A’s final score for the Challenge is 438 points (210 + 228).

Post scores to comments

fri, sep 23, 2010

Diabetes is Big Business

take a close look at these photos taken at an EASD conference on Diabetes in Stockholm...not very many personal training/nutrition booths in there???

what is something small you're doing this day/month/year that you feel is ACTUALLY having an impact on social health change long term; or better yet, what is your view on possibility to change?

post to comments

thurs, sep 22, 2010

David Weaver - OPT CCP Coach - 190# OHS PB
A. Front Squat @ 30X2; 3,2,1; rest 5 min
B. CTB Chin Ups - 15 fast x 3; rest 2 min
C. Row Sprints; 15 sec @ 110% effort; rest 2:45 x 3

post loads and notes to comments
(record avg watts for 15 sec row intervals)

tues, sep 21, 2010

yes, that's PTS in there somewhere - warrior dash-er

A. Clean and Jerk - (65% x 2, 70% x 2, 75% x 1, 80% x 1) x 2; rest 3 min
B. Clean Pulls - 2 sets x 2 reps: rest 3 min
C. Snatch Balance @ 60%; 2 sets of 3 reps; rest 2 min

post loads and notes to comments
rest Wednesday, single Thursday, rest Friday, compete Saturday

mon, sept 20, 2010

part 1:
A. Snatch - (65% x 2, 70% x 2, 75% x 1, 80% x 1) x 2; rest 3 min
B. Snatch Pulls - 2 sets x 2 reps: rest 3 min
C. Back Squat @ 90%; 2 sets of 1 rep; rest 3 min

rest as needed

part 2:
30 m sprint @ 90%
walk back x 3
(rest 3 min b/t sets x 3 sets)
Run 20 min @ Z1

post loads and notes to comments
single on Tues/Thurs
Friday off, Saturday comp

last message

"Today was a bit frustrating. I worked 4 hours later than normal, putting me in bed that much later. I shifted my sleep, diet, and workout to accommodate only to find myself in meetings all day and answering questions for an extra hour after another class I gave. I enjoy helping and teaching, it is a passion of mine- but as soon as I got done helping someone on the rower and was executing my first rep of MY workout, I got called away again. I tell you all this to ask if it's ok if I shift today's training to tomorrow? I'm looking at 2-3 hours before bed. Thoughts.....

Thank you and here is 14 Septembers work...
Push press and sup CTB chin ups @ 4111: 135/11; 155/9; 175/10 (last two reps were COVP); 195/9 (last three COVP); 205x2/7 COVP
Barbell cubans- 45# for 15 reps for all sets...I was very slow and strict with these
3 x 15 toes to GHD machine

I hope all is well, thank you for your patience!"


this is a note I received a few days ago from Sgt. 1st Class Aaron Grider, US Army; whom I have been working with for while and was killed in action hours after this; i am deeply saddened and hurt, there is no other way to put it.

OPT will be donating money as well as part of the proceeds of the competition on Sep 25th to Aaron and his wife Brittany and child of 5 years of age Catie Ann; the dish will help others in time of need. so please register the $5 allotment for the comp no matter where you compete, thanks.

as I sit here and ponder, i can't help but celebrate the time i did get to chat with Aaron, watch his videos and tenacity to learn and discuss strategies as to how to live a larger life. as you can see with what is written, he was even concerned over my patience with time he was dedicating to learning. so for today, no workout, i will only ask you all to be grateful for what we all have; live every moment!

Sep 25th competition workout will be named respectfully "Grider" in his honor.
I'll miss you Aaron, more than you think.

sat, sep 18, 2010

AMRAP GHD Sit Ups in 1 minute
rest 0 sec
AMRAP Back Squat - 225#/155# in 4 minutes
rest 0 sec
AMRAP Double Unders in 7 minutes
rest 0 sec
AMRAP Muscle Ups in 10 minutes

post total reps to comments as score

fri, sep 17, 2010

part 1:
A. Power Snatch - 2 x 4 sets - 75-80%; rest 3 min
B. Power Clean + Power Jerk - 1.1 x 4 sets; rest 3 min
C. Med Ball Reverse Overhead Throws; 90% - 3 reps/set x 5 sets; rest 2 min

rest 6+ hours

part 2:
Sprint Row 35 sec @ 95-100%
Rest 2:25 x 3
rest 6 min
Sprint Row 35 sec @ 95-100%
Rest 2:25 x 3
(record avg watts/rd)

post loads, notes and watts to comments

thurs, sep 16, 2010

A. Muscle Snatch - 3 x 3; rest 3 min
B. Front Squat @ 30X0: 1,1,1; rest 5 min
C. 20 unbroken chin ups; rest 2 min x 6

post loads and notes to comments
double on Friday, single test session on Saturday

wed, sep 15, 2010

get the Paleo Solution at OPT; newest addition to the recommended reads
what are you reading right now?

tues, sep 14, 2010

 great sign, better shirt; congrats Fun Bobby on a new path!

"If your coach cannot explain to you the reason for doing a workout then you need a new coach."

part 1:
A. Clean and Jerk - (65% x 2, 70% x 2, 75% x 1, 80% x 1) x 2; rest 2 min
B. Clean Pulls - 3 sets x 2 reps: rest 3 min
(must be fast; slightly heavier than last week)
C. Snatch Balance @ 60%; 4 sets of 3 reps; rest 2 min

rest 6+ hours

part 2:
4 sets @ 95-100%:
AMRAP touch and go DB Clean and Press in 30 sec - 55/35#/h
AMRAP Box Jumps - 24/20" in 30 sec
AMRAP KBS - 1.5/1 pd in 30 sec
AMRAP Burpees in 30 sec
Rest 6 min

post loads, notes and reps to comments

"...well, if folks can't have it anymore, we'll name it something different"

mon, sep 13, 2010

this guy again
listen up

thx Sam and Spencer

A. Snatch - (65% x 2, 70% x 2, 75% x 1, 80% x 1) x 2; rest 2 min
B. Snatch Pulls - 3 sets x 2 reps: rest 3 min
(must be fast; slightly heavier than last week)
C. Back Squat @ 90%; 2 sets of 1 rep; rest 3 min

post loads and notes to comments

sun, sep 12, 2010

Congrats team Milford - Northeast Team Challenge champs

animal based low carb might kill you...
just a second

congrats to Willie Albert and Jay Nera - WPC Raw Worlds competitors


sat, sep 11, 2010

In 12 minutes find your Snatch 1RM
rest 3 minutes
As many rounds in 10 minutes:
6 squat clean - 55kg/30kg
12 chin ups
24 double unders

post loads in kg and total reps in 10 min to comments

fri, sep 10, 2010

part 1:
A. Snatch Balance - work up to heaviest single for the day
(compare this % to your OHS 1RM and post as well - OHS/SB)
B. Mid Hang Snatch - 5 sets of 2 reps; rest 3 min
(focus on finish position, quick change of direction and speed under the bar)
C. Power Jerk + Split Jerk; 1.1 x 4; rest 3 min
(work up to heaviest possible PJ; work on getting 4 good sets)

rest 6+ hours

part 2:
Run 20 min @ Z1

post loads and notes to comments as well as avg HR is you can for run

thurs, sep 9, 2010

 Wittekind AL, Micklewright D, Beneke R (2009) Teleoanticipation in all-out short duration cycling. Br J Sports Med. doi:10.1136/bjsm.2009.061580
"...their conclusion was that people only exert their greatest power output when the expected test duration is less than 30 seconds."
"The subjects needed to stop the task either because the perceived level of exertion needed for the TTE (total time to exhaustion) was more than they were willing to give to succeed in the task, or their level of effort was so high that exercising for much longer was beyond their perceived ability."

part 1:
A. Halting Clean Dead Lift + Finish @ 1112; 3 x 3; rest 3 min
(add weight from last week)
B. Clean and Jerk - 70% x 1 x 3; 75% x 1 x 3; 80% x 1 x 3; rest 1 min
(1st 9 reps on the minute; if all successful take up singles gradually AHAP off the clock)
C. Clean Pull; 3 x 3; rest 3 min
(add weight from last week)
D. Front Squat - 87%; 3 x 2 reps; rest 3 min

rest 6+ hours

part 2:
AirDyne Sprints:
30 sec all out sprint
Rest 3:30 x 5

post loads and notes to comments

wed, sep 8, 2010


Please post your most recent snatch 1RM and your OHS recent 1RM:
195# Snatch/235# OHS = 83%
Please post your most recent clean and jerk 1RM and your High Bar back Squat most recent 1RM:
265# C&J/335# HBBS = 79%

I'd like to create some stats for the OPT CCP coaches course over time as well as see where our group is in regards to these %'s as numbers.

1. 83%
2. 79%

and no other comments please, thanks so much for helping out!

tues, sep 7, 2010

An important aspect of top level training is that Technical Preparation and Conditioning are always done together in a single session. The reason for this is that it is becoming more and more evident, and therefore important to understand, that the athlete is always acting in his/her entirety. By separating the two areas of stimulation of the training load the functional adaptation of the athlete will be separate, uneven and unbalanced making the final results poor and uncertain. Technical Preparation and Conditioning work must be transferred
to the competition movement at the same time and reach their maximum levels at the same time in order to gain the best possible results.

The Throwing Events - Peter Tschiene

part 1:
A. 2 Jerk Balance + 2 Tall Split Jerk; 2.2 x 5; rest 3 min
B. Mid Hang Clean; 5 sets of 2 - 60%; rest 2 min
(focus on finish position, change of direction, and speed under the bar)
C. OHS - find a 1RM; rest as needed b/t sets

rest 6+ hours

part 2:
3 sets @ 80% - keep below redline at all times
30 sec wall balls
30 sec CTB chin ups
30 sec burpees
30 sec double unders
30 sec box jumps - 24"/20"
Rest 2:30

post loads and notes to comments

Sep 6, 2010


part 1:
A. Halting Snatch DL @ 1112; 3 x 3; rest 3 min
(add weight from last week)
B. Snatch: 70% - 1 x 3; 75% - 1 x 3; 80% - 1 x 3; rest 1 min
(1st 9 reps on the min; if all reps successful, take up singles AHAP off the clock)
C. Snatch Pull; 3 x 3; rest 3 min
(add weight from last week)
D. Back Squat @ 20X0; 5 sets of 3; rest 4 min

rest 6+ hours

part 2:
Row 40 sec @ 95-97% effort
Rest 3:20 x 8
(rest actively 7 min b/t sets 4 and 5; ensure cool down to flush)

post loads and notes to comments

sat, sep 4, 2010


3 x 10 minute countdown timer; 0 sec rest b/t 10 min intervals:
1st 10 min:
Accumulate highest 1 rep clean - score in #
2nd 10 min:
AMRAP parallette HSPU - ears below hand level - score in reps
3rd 10 min:
As many cals in 10 min - Airdyne - score as cals

post score to comments
(295# + 32 reps + 300 cals = 627 as score)
sub rower for airdyne if needed and indicate that in scoring

Among other things, FDA investigators found:
  • Huge manure pits open to outside animals.
  • Evidence that rodents, wild birds, and other animals could enter the henhouses via missing siding and gaps in doors and walls.
  • Actual sightings of rodents, birds, and bird nests inside the facilities.
  • So many live flies that they were crushed underfoot on walkways. Maggots "too numerous to count" were seen in at least one manure pit.
  • Farm workers went from henhouse to henhouse without cleaning their tools or changing their shoes or clothing -- which can spread germs between houses.
  • Uncaged birds tracked manure from the pits to the laying houses.

fri, sep 3, 2010

A. 2 mid hang muscle snatch + 2 snatch balance; 2.2 x 5; rest 2:30
(add weight form last week)
B. Power Snatch + Mid Hang Snatch - 70%; 1.1 x 5; rest 3 min
(% of higher max (snatch or power snatch))
C. 2 Snatch Push Press + 2 OHS; 2.2 x 4; rest 3 min
(2 sec hold at top of each press; 2 sec hold at bottom of each OHS; should be considerably heavier than last week - fewer reps!)

post loads and notes to comments
on Friday, take in 2 x the amount of total carbs you usually eat, keep protein and fats moderate to low; save a larger carb portioned meal for the PM meal; then competition meal prep on Saturday as if it was "the" test; lets see how she goes and get some feedback - test on Saturday

thurs, sep 2, 2010

Crossfire Conquest

"We can make a considerable step towards the goal of our existence - whether we picture it as perfection or freedom or lasting happiness or the fulfillment of our destiny - if we establish once and for all the right relationship to the physical body. We must look upon it as an instrument to be used, an animal to be trained, a slave to be commanded and yet treated with due regard to its dignity and its rights. If we have not already acquired this attitude, we need to exercise ourselves in it until it is established. This body is not 'I'. It is not myself. It is a thing that will degenerate if not cared for. It is an animal that will disobey if it is not disciplined. It is mine for a short time only and during this time, I must make the fullest use of it. In all things, at all times, it must obey me. I can and will be forged by discipline. My meditating on such notions as these, we establish the right mental attitude. But the connection between mind and body must be forged by discipline. It is good to accustom this body to hard physical work. We should endeavor to acquire a rich repertoire of bodily skills." JG Bennett


part 1:
A. Halting Clean Dead Lift @ 1123; 3 x 3; rest 2min
(add weight from last week)
B. Clean and Jerk; 68% - 1 x 4; 73% - 1 x 4; 78% - 1 x 4; rest 1 min
(first 12 reps on the minute; if all successful, take up singles gradually AHAP for day off the clock; keep taking up clean or jerk if one fails well before the other)
C. Clean Pulls; 3 sets x 5 reps; rest 2 min
(add weights from last week)
D. Front Squat @ 10X0 - 85%; 5 sets x 2 reps; rest 2 min

rest 6+ hours

part 2:
Run an easy pace for 25 min - Z1/2

post loads and notes to comments
(take HR avg when on run if possible and post)