tues, oct 26th, 2010

There are only 3 spots left for the OPT Exclusive Coaching Club experience. An individualized and detailed prescription for optimum performance plus ongoing program design and remote or in person consultations.
I am personally working with some really great folks on enhancing their lives and performance and I'm inviting only 3 more clients.
Some clients currently include:
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This is still part in part the most enjoyable part of my job as a coach to see people succeed with correct guidance and attention to detail.
Contact Megan - admin@optimumtraining.ca for more info ASAP if interested in being a part of the team.

great YouTube site for gaining body awareness for those who are in need of ideas to overcome inertia with their own body and just awe inspiring manipulations of human movement

speed strength:
A1. back squat with chains @ 30X2; 3-4 x 5; rest 90 sec
A2. power snatch @ 13X0; 3-4 x 5; rest 90 sec
B. front squat @ 30X0; 3,3,3 - 80%; rest 1 min
C. knees to elbows moderate speed; 15 unbroken, rest 1 min x 5
D. windshield wiper practice - 3 min

rest 8+ hours

anaerobic lactic power:
6 sets @ 100%:
30 sec amrap clean and jerk - 135#/95#
30 sec amrap box jumps - 24/20"
30 sec amrap KBS - 2pd/1.5 pd
30 sec amrap burpees - little jump
rest 6 min b/t sets actively walking or biking
(goal is increasingly more power output and lactate produced per round)

post loads and notes to comments


bso said...

bands ok to sub for chains for now?

Heavy Evy said...

Hey Coach,
I'm doing a bit of an Oly blend for the next 4 weeks, to get ready for AB Prov. Should I post the Big Dawg work that I do as rx'd?

If not I'll just make smart ass comments every now and again till I'm on full board again.

Thanks for the great program to follow.


Soren said...

A1: 5x10 reps @ 60kg, no chains.
A2: 4@50,4@52,4@54,3@56,3@56
B: No FS, going easy with knee
C: UB,UB,UB,UB, 11+4
D: Forearms were not that coroperative but enough to figure out that they are hard!


Paul Klein said...

I have a boat load of 1/2" link chain for sale. They are 10' lengths and weigh approx 25lbs each length. They are also galvanized so they don't rust. Shoot me an email if you are interested.


David said...

Part 1, 7:00 am:

A1. 4 each @ 80, 90, 95, 100, 100kg with 35 lbs of chains. The starting height had the bottom of the chain just off the ground.
A2. 4 each @ 40, 45, 50, 50, 50kg
B. 3 each @ 100kg
C. U, U, U, U, B
D. Done on rings, only way to get leg clearance, was still awkward.

Martin Altemark said...

used rubber bands today as my chains are home. About 60kg assist in bottom, and no assist for about 10cm (too long bands)

A1. 4x120kg, 4x130kg, 3x140kg, 3x140kg, 3x140kg
A2. 4x50kg, 4x55kg, 4x60kg, 4x62.5kg (PR), 1x65kg (done)
B. 3x90kg, 3x80kg, 3x80kg

No time for anterior support, will do later. Hectic week, underslept and stressed out by work - will not be able to train 100%.

Rory Hanlin said...

Subbed medium bands
A1. 245, 255, 265, 275, 285
A2 155, 165, 185, 195x3, 195x3

No time for ab work

Gord said...

a. 98/118/128/132/137 + the opt chains
A2. 93/103/110/115/117
B 154/164/169
C 15/15/8+7/8+7/8+7
D. ran out of time

OPT said...

bso, bands are OK but different response
evy, yup, just post the BD work, good luck on your journey

NW said...

A1: BS @225,250,260,265x3,265x3.
A2: Power Snatch @95,100,110x3,110x3,95x4
(form suffered at 110#, dropped weight)
B: Front Squat: @205#, felt tough today
C: Sets 1-3, Unbroken. Set 4, F at 14. Set 5 failed at 13

*BS was low bar, felt strong today
*Jerry rigged some stretch bands to a set of dumbbells, no clue on resistance, felt tougher than usual at top.

Drew said...

A1.185/195/205/210/220 + ~40# of chain, all for 4
A2.100/105/110/115/120 all for 4
D.4 sets of 10.

RichJ said...

A1: 235, 245, 255, 265, 275 (subbed w/ 100lb res bands)
A2: 135, 135, 140, 145, 155
D:5 sets of 3

Stahl said...

A1. 225,235,240,245,250 (all 4, with ~12# chains on each side)
A2. 40,50,55,57(3),57 [in kilos]
B. 225x3
C. UB,10/5,9/6,9/4/2,9/6
D. Negatives, but couldn't get a full "wipe"

Notes: No time for part II today - will make it up Thurs. and will have to miss Sat. this week.

High bar back squat, learning how to get the stretch reflex with true ass to ankles depth; Front squat felt easier than I thought - depth work is helping.
Abs were brutal - definitely a weakness, esp. the windshield wiper - wasn't really close.

Bear said...

oct 25th

Cut down the Z1 a few minutes (Z117 min, Z4 8 min). Couldn´t pace Z4 at all, died the last 30 sec the first 2, better pace or just tired the last 2.
Total distance: ca 5.2 km

Heavy Evy: Looking forward to the smart ass comments!

Bear said...

Also Muscle up practice. Tried the no false grip from hang for the first time and strung together 5 reps without that much effort. Happy about that!

bso said...

Wish I had chains to compare stimuli.

Did a different squat + snatch strength/tech day. Will not likely do part 2. Progress, slow but sure.

Patrick "Phatty" Vuong said...

A1.135/165/205/215/225 + 41" long, 1" width band
A2.115 all for 5
B.195 X 3, 3, 3
D.1 min practice

Brandon said...

Part 1
A1. 135/185/225/265/295 X 4 w/175# bands
A2. 115/125/135/145/145 X 3
B. 245x3x3
C. ub x 5 (prontated sets 1,3,5; sup 2,4)
D. done - hard...never done before

Lars said...

A1. 275x4, 5 sets - no chains
A2. 135x4, 5 sets
B. 260x3, 3 sets
C. 15,15,15,15,11+4
D. Not happening!! Did some on the floor with a barbell.

My chains were at work and wasn`t able to get them for the squats. Would have liked too. Kept moderately like and worked on keeping things tight. Low back is off a little today.

Power snatches felt fast and easy.

Front squats were tough today, probably from the back squats.

K2E felt good, all UB except last set.

Windshield wipers are tough!! Just did them on the floor holding a 135lb barbell over my chest.

Part 2 - tomorrow at work.

Sean LeFloch said...

A1) 225#,235#,250#,265#,270#
A2) 105#, 125#, 135#, 145#, 155# (2)

B. 205#, 215#, 225#

C. 5 x15 (broken and really tough!)

D. 3min Practice


CNJ 10/10/9/8/10/10
BJ 22/22/20/20/22/22
KBS 13/13/10/10/10/10
Burpees 12/10/10/10/10/11

This workout destroyed me! Very tough to keep the mind into this one, my quads were destroyed from the morning effort.

Steve Howell said...

Speed Strength;
A1: 90kgx4/95kgx4x2/100kgx4x2 done with 20kg chains total.
A2: 60kgx4/62.5kgx4x2/65kgx4x2
B: 103kgx3x3 80% of 3RM
C: All sets unbroken, 4th and 5th set speed was a little faster.
D: 3 sets of 10, core was pretty smoked after K2E
45 min rest
Anaerobic Lactic Power;
Clean & Jerk: 10/10/8/8/8/8
Box Jumps: 16/17/17/16/17/17
KBS: 16/14/14/14/14/14
Burpees: 12/12/11/11/10/10

PTS said...

part 1:
A1. 205,225,235,245,255(3) + 40 lbs of chains per set.

A2. 115,125,135,140(3),140(3)
B. 225 for 3 sets
C. unbroken. got tough b/c of grip. core seemed fine.
D. tough but managed to get a bunch of sets of 5.

part 2:
CJ - 8,8,8,7,8,7
BJ - 13,14,11,10,11
KBS - 14,10,13,14,14,14
BRPS - 10,5,9,10,7,9

Sean LeFloch: Awesome power output today. On the BJ are you going to full extension after getting on the box? The reason I ask is those BJ #'s seem a bit high if you are If you are keep up the great work. If not remember to do so as the ROM typical used here and in any comps is usually hips and legs to full extension at some point on top. Also a couple big dawgs are considering doing the next OPT comp in my garage gym here in Binghamton,NY and I just wanted to extend an invite to you (and any other dawgs in the area) to join us. Send me an email @ patskinner15@hotmail.com and let me know.

Jon Sinclair said...

Part 1:

A1. 155, 175, 195, 205, 205 (suspended 20# off chains)
A2. 50, 50, 50, 60, 60
B. 185 x 3 x 3
C. UB for all
D. Stupid hard, haha, was getting two or three per side only going between 30 and 45 degrees over.

Cody B said...

No chains-will have next time
A1: 245,265,265,275*3,285*3
A2: 135,135,135,145,145

B: 225*3

C: ub,ub,ub,br,br

D: 25 total (hard as hell)


C&J- 8,10,9,8,9,10
BJ - 22,21,20,20,17,19
KBS- 15,15,13,12,12,12

z1 airdyne between efforts

Anthony Skvarka said...

Part 1

A1. No Chains 225, 245, 275, 315, 325
A2. 134, 145, 155, 165, 170
B. 225 3 sets of 3
C. unbroken
D. first time attempting, fun....

Rory Hanlin said...

Part 2:

Squat Clean and Jerk 155: 7, 7, 6, 6, 6, 6
BJ 26" box: 14, 13, 15, 16, 17, 15
KBS 2pd: 13, 13, 13, 13, 12, 13,
Burpee: 12, 10, 10, 10, 9, 9

Was not exactly sure of the intention of the C&J, so I stuck with the literal meaning and did squat cleans.


Jay said...

A1. 225(4),235(4),240(4),245(4),250(3) All sets with 40# chains on each side
A2. 115(4),135(4),140(4),145(4),150(3)
B.230 all sets
D.Will definately take some more practice

Quads were smoked...missed full rom on a few box jumps in rd6.

ryandrew11 said...

part 1:
A1. 115,125,135,155,164(4) + 40 lbs of chains per set.
A2. 85,95,105,115(4),115(4)
B. 150 for 3 sets
C. 8,8,8,6,6, unbroken

part 2:

CJ - 5,5,5,5,5,5
BJ - 10,10,11,11,11,12
KBS - 10,11,10,10,10,11
BRPS - 9,8,8,8,7,8

Brian Gregory said...

Day behind, Aerobic Recovery WOD

Runs as Rx'd in Vff's and focused on POSE. Felt like I was in pose for the first time in a while. Did not track distance. Up and down hill at the end of Asbury Mill Rd. Z4 runs were not easy at all. First Z1 was probably a little fast. Calves were very tight after, everything else fine.

Completed approx 40-45 MUs, NO false grip.

Michael McCabe said...

a1. no chains 275x4, 285x4, 295x3, 305x3x2
a2. right finger injury so L-arm DB power snatch 85x4, 90x3, 90x4, 90x3x2
b. 195
c. ubx4, 10+5
d. not much left in the tank for these

double tomorrow for me

Joel B. said...

Part 1
A1: 135, 145, 155, 165, 175X4
plus 50#'s in chain (total...25 per side) this felt really cool. First time with chains and it felt really satisfying. I wish my chains were 2x heavier though. Will be looking for better chains and taking the ones I have back I think.
A2: 115, 120, 125, 130, 135X4

B. 170X3X3

Watched my new wod partner kip kte and I finally got it and learned how to kip these...made me so happy I forgot the moderate pace part until set 5.

D. Worked at it and got a little better. Caused weird sensation in lower abs after the kte.

6.5 hrs rest

Part 2

C&J (ground to overhead basically was my interpretation on this one) 5, 6, 6, 6, 6, 6

BJ: 11, 13, 12, 12, 12, 12

KBS: 11, 12, 12, 12, 12, 12

Burpees: 9, 9, 8, 9, 9, 9

all done self timed FGB style with running clock...which was what I figured was called for. This got harder every set...

Alex Duncan said...

Part 1
A1. No chains, 205, 220, 230, 240, 250
A2. Power Snatch 115, 125, 130, 135, felt very weak today
B. 205 x 3
C. UB,UB,UB,12/3, 10/5
D. Smoked, not much work done here

Part 2
CJ: 6/6/5/5/5/5/5
BJ: 18/17/16/16/16/16
KBS: 13/14/13/13/13/13
Burpees: 12/10/10/10/10/9

Wow. This was killer.

Spider said...

Pt 1:

A1: 155-165-175-185-165 (BK found that the right knee was not being pushed out over the knee, so I dropped the weight and focussed on that)
A2: 95-100-110x3-110x2-95x4
B: 160 3.3.3
C: completed
D: was tough after the K2E's. Probably got about 30 degrees to each side

Pt 2:

C+J: 5-5-5-4-5-5
BJ: 18-17-18-18-18-20
KBS: 14-13-14-14-14-14
Burpees: 12-12-11-11-10-11

...Didn't really get the increasingly P. output per round, but felt good.

NW said...

1: C&J: 10, BJ: 17, DBS: 13, Bur: 12
2: 10, 25, 13, 15
3: 10, 25, 12, 12
4: 8, 18, 12, 13
5: 8, 25, 23, 15
6: 10, 23, 22, 13
*ROM on BJ was iffy, going to focus on form and full hip extension at top next time.

NOTE: Scaled weight to 105# C&J on sets 1-4, and 95# on 5-6. Scaled KBS for 65# DBS sets 1-4, 55# on sets 5-6. Knew the weight was going to turn into a low rep strength sesh, so adjusted to produce more power.

ON 5-6, the lighter weight and higher rep created a significant lactate buildup.

Arjuna @CFN said...

Part 1:
Used Rogues Green band for squats

A1. Band + 135x2sets, 155, 175,185 (first time using bands. (Paused at box at bottom and focused on exploding up)
A2. 115, 125, 135, 135, 135. 4reps on each
B. Front squat
245 x3x3
C. Unbroken but I suck at k2
D. Sucked

Part 2: full range of motion and game standards on BJ's. :)
C&J: 10,10,10,9,9,9
BJ's: 23,22,22,20,21,20
KBS: 13,12,10,12,12,12
Burp: 12,9,9,10,9,10

Great workout! Had some nice wheezes coming from lungs on the burpees. Gonna have a little Fran cough tonight!

@ Sean LaFloch
Great job setting the bar for me on the BJ's. Shit, on everything. My buddy Stephen Flamm visited your box a few weeks ago and said you were a beast. Keep up the gd work!

mhamilton said...

Part 1:
No bands or chains

A1. 155,175,175,185,185 (worked on going as low as possible)
A2. 95,105,115,115,15
B. 155
D. Didn't accomplish much other than looking ridiculous


Part 2:
C&J: 7,6,7,5,4,4,
BJ's: 13,10,10,12,12,11
KBS: 10,7,6,6,6,6
Burp: 10,9,9,8,8,9

jerf said...

2nd post:

Did the running yesterday. Attempted to make it through the entire 36 minutes without a heel strike...as a result I am calfless.

Compressed both parts into one session. 3 rounds of every thing (I know i missed out on the money rounds on part 2)
A1: 205#,235#,245# (with bands)
A2: 115#,115#,115#
B: 205, 205, 205
D: Ouch

CJ: 10/8/7
BJ: 14/12/14
KB: 11/10/9

Brandon said...

Part 2
Wife and kids have been sick and I haven't been sleeping that well, so I halved Part 2 to avoid cratering my immune system.

CJ: 8/8/8
BJ: 12/13/14
KB: 14/14/14
Bur: 10/10/10


joey warren said...

part 1: 10AM
A1. (no chains_ 255/265/275/285/295x2+f
A2. 135/155/165/175x3/175x3
B 205x3x3
C. all UB and slow
D. think I almost tore an ab

part2: 430PM
C&J- 9/10/10/10/10/10
BJ- 20/19/17/17/16/15
KBS- all 13
burpee- 13/13/13/14/13/13

*BJs felt slow and hard, calves sore from run yest

unit said...

lots of awesome numbers on the WOD 2day... keep it up BDs!

I realize it's not quite as rx as far as system responses go, but did part 1 from 2day and the run from yest... tomorrow, planning on part 2 from 2day and muscleups

part 1
A1- 225/ 245/ 245/ 245/ 245 (all x4, focused on concentric speed)
A2- 135 x4 x5sets
B- 225 x3 sets
C- tomorrow
D- 120 windshield wipers

recovery run...
10min- felt fast
2min intervals- alternated up/down hill
10min- good cooldown from the intensity of the intervals...


Brent Maier said...


Part I:
A1: 90/100/110/12/130/140kg + 22# of chain
A2: 60/70/80/85/90/95kg - 3/3/3/3/1/1 (x2 95kg failures, 3rd was strong)
B: 110/120/120kg + 22# chain
C: UB/UB/B/B/B - grip became an issue at that pace
D: done

Yesterday post workout I did 5 sets of 5 unbroken ring hspu's. For others that have had issues with these in the past I found that the more you relax, the easier they become. Food for thought.

Stephen B. said...

Oct. 19th WOD

A1.CGDL: 275(3)/305(3)/325(3)/345(2)/355(1)
A2.Wtd. ring dips: 13(50#)/11(65#)/7(75#)/6(75)/6(75#)
B1. KB pistols: no B1...hips smoked
B2. ring hspu (4" off floor): 3/3/2/1...first time doing these in a wod and I think I've got the hang of them
C.L-sits amsap: :18/:15/:12/:13/:12

Fraser O said...

Part 1:

A1. No chains, Used Bands (kgs) 80,100,120,122,124(2). all others were 4 reps
A2. All 4 reps of (kgs)60,70,72,75,77

B. All unbroken
C. Completed

Part 2:
Squat C+J-135lbs 7,7,6,6,5,6
Box Jumps 24inch- 17,16,16,13,16,17
KBS 2pood- 13,10,12,8,11,8
Burpees- 9,9,9,9,7,8

Christa said...

Part 1

A1: Kept it light as the chains were new to me (I learned later that I didn't have them set up the most efficiently-now I know for next time)


B: 115 for all
C: All Unbroken
D: Got through 25 full range of motion - this was tough after knees to elbow

will do part 2 tomorrow

Jonathan Thom said...

A1. 185, 205, 215x3, 215x3, 215x3 (done with bands)
A2. 95, 115, 120, 125, 130
B. Forgot, did before part two
C. 15, 15, 10, 10, 7 (went for max unbroken strict)
D. These were just sad...

~2 hours rest (busy again today)

Front squats - 195lbs x 3 x 3 (felt good)

Intervals - Averaged ~50 reps per round (299 total), all rounds with in 3 reps of each other. This was a special kind of suck!

jordan said...

A1:( with 20 kg chains)
80,90,90,95,95 x 4
A2: 30, 35, 40, 45, 45
B: 87.5 for all 3 sets
C: First set unbroken, but had no chance at any of the others. Broke them all, but kept the speed moderate
D: Done

1 hour rest

C&J 5,5,5,6,5,5
Box Jumps: 14,14,13,14,12,12
KB swings:11,11,12,12,11,10

Heavy Evy said...

Part 1:
Did Ab work after Oly stuff
K2E: Maybe did too slow as UBX2, then broken.
Windshield Wipers turned into Floor Mops, I need to get my trunk stonger.

Part 2:
C&J's: 12,10,9,10,10,8
BJ: 12,10,12,12,12,16 no rythym
KBS: 10,10,12,12,11,10
bur: 10,10,9,8,10,8 weak

Dustin said...

speed strength:
A1. 185-4, 205-4, 205-4, 225-3, 225-3. (Used 40lb chains)
A2. 155, 155, 165, 165, 165
B. 230, 230, 230
C. 5x15 unbroken (very hard)
D. windshield wiper practice-very hard

Rested 1 hour

C&J - 8, 8, 8
Box Jumps - 22, 20, 20
KBS - 15, 15, 15
Burpees -10, 10, 10

**First time in a long time I've had to quit, felt horrible for some reason. Pretty sure it's my poor diet.**

Kyle F said...

Part 1:
A1: 225/225/235/235/235
A2: 135/135/145/155/155
B: 260 X3
C: As Rx'd
D: As Rx'd

Part 2:
As Rx'd. Had to keep reminding myself to go 100%

Patrick "Phatty" Vuong said...

Did the C.O.P. workout in Vancouver for my part 2.

7 sets for time:

21 kb swings

10 burpees

Rest 2 min btwn sets

1:00, 1:03, 1:05, 1:07, 1:08, 1:08, 1:08

Jesse J WellRock said...

a1-215x4,225x4,230x4,235x4(barely), 235x3:used medium band 1st time using anything..great experience
a2. 122x4x5 need to clean up my technique found that when I pull to "pockets" then reset back to mid thigh the snatch becomes more fluid
c. all unbroken
d.I like these and will incorporate these in warm up, I was able to do a couple with great form only limited by some elbow inflammation.

have to do part 2 tomorrow as part 1

BTW just viewed Alice in Wonderland if there are any Joseph Campbell fans out there you will love this movie..

Soren Kristensen said...

Only had time for 4 rounds of part two

C&J: 9,10,9,9
Row, no BJ: 7,10,10,10
Swings: 10,11,10,11

Good fun

will do the bike stuff tomorrow on my real bike going to and from work

hbabs @cfn said...


Took a squash clinic for over an hour. I will be making this up in some form on Wednesday.

Anonymous said...

Male 5'6" 155lbs
only had time for Part One
A1) 195x4, 205x4, 225x4, 230x4, 235x2
A2) 95x4, 105x4, 110x4, 115x3, 115x4
B) 1RM 235 x .80 = about 190 x3
C)Worked on good pacing felt strong
D)First couple attempts where good got about 3-4 wipes before stopping

Thad said...

A1. 205, 215, 220, 225, 3/230
-only 1 chain long enough to hook on both sides of bar and still touch ground
A2. 115, 120, 120, 125, 120
-dropped weight back to 120 had to press to many reps out at 125
B. 3/205 x 3
C. UB,UB,UB,Broken, Broken
-much harder with slow tempo
D. Didn't feel to bad on the rotations, once I got my legs up

Part 2

C&J 6, 6, 7, 6, 5, 5- all PC &J
24" BJ 20, 22, 20, 21, 17, 18
KBS 12, 11, 12, 12, 11, 11
Burpees 10, 10, 9, 9, 9, 9

Anthony Skvarka said...

Part 2
rd 1. 6,10,9,7
rd 2. 7,11,10,8
rd 3. 7,11,10,9
rd 4. 8,12,11,10
rd 5. 9,13,12,11
rd 6. 10,14,13,12

Christa said...

Part 2
C&J: 7/6/6/6/5/5
Box jump ( 24") 8/8/8/8/8/10
KBS: 9/8/9/10/9/10
Burpee: 7/9/9/9/8/10