wed, dec 1, 2010

The best way for VitD exposure - an article lately exposing that Vit D is already enough for most; then another on the same day saying that we need more than now recommended. As mentioned at certs and lately conversations with folks, everyone requires different amounts. Based on numerous factors. 
At OPT we test our clients throughout the year from an MD test on 25-hydroxy D as well as an NMD perspective and diagnostics on the amounts in the system; these are the facts - where we are, we DO NOT get enough of it b/t Sept - May...consistently scores are BELOW PAR when clients report in over last few years. 
Most times clients get high doses of 5-6,000 iu per day for short periods then lower off after 3 weeks for the winter and average 3-5000/day (without other exposure) - there is another huge argument brewing within this of course about the "fortified" foods and the Vit D contents which  I believe the 1st article may go after indicating they "think" that everyone is getting the required amount - how much is absorbed?
Others get a minimum of 3-5000 iu/day for the entire winter. This is based on more than reading some good books on the topic and reviewing over 50 articles I currently have alone in my inbox; but rather testing and re-testing clients health status throughout the year for the past years.


Standing Press - 1 heavy rep; rest 20 sec
25 unbroken chin ups; rest 4 min
(6 sets)
50 HSPU on parallette for time

rest 6+ hours

3 sets:
15 burpees AFAP
25 KBS unbroken - 2/1.5 pd
Run 800 m @ 90%
rest 5 min actively walking

post loads and times to comments

tues, nov 30, 2010

dreams becoming a reality - Josh Lewis and his new place


Row Sprints:
15 sec @ maximal effort - high s/m
Row easy 45 sec @ 50% effort
repeat 10 times
(rest 5 min)
20 sec @ maximal effort - high s/m
Row easy 60 sec @ 50% effort
repeat 8 times
(rest 5 min)
25 sec @ maximal effort
Row easy 75 sec @ 50% effort
repeat 6 times

rest 6+ hours

For time:
5 rope ascents - 20'
10 unbroken hang squat clean - 185/120#
200 double unders
10 unbroken hang squat clean - 185/120#
5 rope ascents - 20'
(sub 7 rope chin up-knee up for 1 rope ascent - chin up-knee up is a strict chin up where head gets higher than hands on towel, and knees are brought up into chest as you raise up into towel chin up)

post watt avg per time period and time for workout 2 to comments

mon, nov 29, 2010

"you walk wrong"

post thoughts to comments

sun, nov 28, 2010


5 sets:
Bench Press - 3 heavy; rest 10 sec
KBS - 30 unbroken; rest 5 min
5 sets:
5 hang power clean heavy; rest 10 sec
30 push ups; rest 5 min
5 sets:
15 knees to elbows
rest 20 sec
30 double unders
rest 20 sec

rest 6+ hours

Run Intervals:
400 m @ 80,90,100% - rest 2 min b/t sets
then maintain the 90% set time on a 3 minute timer countdown for 400 m repeats for 6 sets
9 total sets [i.e. 1:15/1:10/1:05 + 1:10 (rest 1:50) x 6]

post loads, notes and times to comments

sat, nov 27, 2010


"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)

rest exactly 15 min after last set of chin ups

For time:
25 burpees
Row 300 m
25 burpees
Row 300 m

post "OPT 3" score and time to comments
compare to OPT 3

Currently reading a book on elite rowing and their pain, there was a comment in there I thought I'd share that might resonate with a lot of you;
"...the college rowers had yet to develop the enormous egos, so common to elite athletes. the coaches oarsmen still approached rowing as a medium of physical expression. they sought the sensation of powering a boat over the water using only their strength and endurance. for them, rowing was more than a means of acquiring a pair of national team shorts"

thurs, nov 25, 2010

the big dog(s) at the big dawg comp # 2 @ 585


3 sets:
12 hang power snatch - 115#/80#
2 x [30 sec burpee broad jumps/30 sec double unders]
rest 2 min
(rest 5 min including last 2 min of last set)
3 sets:
15 KBS heavy!
2 min Airdyne @ 90%
rest 2 min
(rest 5 min including last 2 min of last set)
5 sets:
30 total alternating Russian step ups unweighted - 24" box
rest 20 sec
30 m bear crawl - 25#/15# DB's per hand on carry
rest 20 sec

post notes to comments
Justification of Turkey Talk
rest on Friday

wed, nov 24, 2010

CrossFit Regina - BD comp # 2


A. Clean Grip Dead Lift - build to a heavy triple in 8 min - NOT a 3RM effort
rest 1 min
B. Squat Clean - build to a heavy single in 8 min - NOT a 1RM effort
rest 1 min
C. Squat Clean Thruster x 3 touch and go on the minute for 8 minutes - choose heavier than lighter
rest 1 min
D. Row 2K @ 90%

post loads and times to comments
post HR @ 1K if you have a monitor set up
single on thursday, friday off, saturday double, sunday double, monday off, tuesday double, wednesday double, thursday double, friday off, saturday single, sunday single

Rest Day

old dawgs and new - 12 mile tough mudder

flawed research that makes me throw up in my mouth a little... 

mon, nov 22, 2010


5 sets:
Split Jerk - 3 reps @ 80% effort; rest 20 sec
20 CTB chin ups; rest 4 min
5 sets:
10 ring HSPU; rest 20 sec
20 GHD Sit Ups; rest 2 min

post loads, reps and notes to comments

sun, nov 21, 2010


Run 400 m @ 70%
rest 1 min
Run 400 m @ 80%
rest 2 min
Run 400 m @ 90%
rest 3 min
Run 400 m @ 100%
rest 1 min
Run 400 m @ 50%
rest 1 min
Run 400 m @ 100%
rest 1 min
Run 400 m @ 50%
rest 1 min
Run 400 m @ 100%
rest 1 min
Run 400 m @ 50%

rest as needed

5 rounds for time:
15 burpees
50 double unders

post times of runs and time of circuit to comments

sat, nov 20, 2010


A. Dead Lift - 55% 1RM; 10 sets of 2 @ 11X0; rest 45 sec
B. Power Clean - 3,3,3,3,3; rest 3 min - last 2 sets are challenging
C. KBS - 15 heavy overhead unbroken x 3; rest 60 sec
D. GH Raises @ 1010; 12 x 3; rest 45 sec

rest 6+ hours

3 sets:
12 push jerk - 135#/95#
AirDyne 90 sec @ 90%
rest 2 min
3 sets:
10 thrusters - 115#/80#
Row 90 sec @ 90%
rest 2 min
3 sets:
20 squats
rest 20 sec
20 knees to elbows
rest 20 sec

post loads, speed and notes to comments
(record HR post 90 sec airdyne and row and post avg HR)

thurs, nov 18, 2010


12 sets:
3 Overhead Squat - 75% 1RM; rest 10 sec
1 weighted chin up; rest 0 sec
10 CTB chin ups; rest 3 min
(progress chin up weight per set if you can)
build 240 sec of front leaning rest
(feet elevated 6 inches off ground, hands on rings 4 inches off ground, body in plank position)

post loads and notes to comments
welcome back EmPB

wed, nov 17, 2010

part 1:
3 muscle ups on the minute for 10 minutes
rest 1 min
tabata box jumps - 20/14"- low score
rest 1 min
as many rounds in 12 minutes:
2 elevated HSPU
4 R TGU - 16/12 kg
4 L TGU - 16/12 kg

rest as needed

part 2:
Hill Running:
30 sec up @ 95% speed/effort
Walk down recovery 2:30
repeat 8 times

post notes, low score, rounds and times to comments
single on Thursday

Tues, Nov 16, 2010


6 sets for largest rest time:
Power Clean x 2
Push Jerk x 2
Squat Clean x 2
Row 350 m
(weight used is 155# for males, 100# for females; your watch is set on a 2 min 30 sec countdown timer for each round; the rest left over after each round is your total score; i.e. start the timer as soon as you start your 1st power clean, whats left after the row is your rest and your score for round 1...repeat; if you fail to make the 2:30 cut off in one round, finish the round, but minus those sec to your total rest time at end)

post your total rest time in seconds to comments
double Wednesday, single Thursday, Friday off, Sat and Sun doubles, Monday single, Tuesday off...

Rest Day

Thx to everyone who participated, scores till coming in...great stuff.
Next comp Sunday, January 16th - host location - OPT!
We invite all those who might be able to come to this one who are in the area to pack their bags and mark the date, would love to have you come by to the little place that could - a full day event.

When the difficulties come,
and pile so high on top of one another that you can't see the way forward,
you have a choice.
You can choose to give up, or you can choose to get stronger.

Back at it Tuesday up.

Big Dawg Comp # 2, Nov 13, 2010 - Naples, Florida


A 45# bar and two bumper plates will be 200 meters away from the pull up
station. Starting from the pull up station and in three separate trips carrying one piece of equipment per trip on way back, run and retrieve a bar and two bumper plates and return them to the pull up station. At this point you may load your bar. Once your bar is loaded, begin the workout:
21,15,9 rep rounds:
Thrusters - 95#/65#
Chin Ups - chin over vertical plane
This event is for total time.

rest 1 hour

3 Rounds for time of:
7 Squat Snatch - 115/75#
9 Burpee bar jumps (jump over your bar)
30 UNBROKEN Double Unders

rest 2 hours

10 Minutes to find 1 Rep Max Clean &  Jerk (poundage)

Thank you to Anthony and Alison at CF Redline for putting the workouts together and hosting the live event.
Post your times and scores to comments in one post if you can, thanks.
Enjoy the day; rest on Sunday and Monday.
We begin again on Tuesday bright and early.

thurs, nov 11, 2010

A. Hang Squat Snatch - 95#/65# x 5-10 @ high speed; rest 1 min x 3
B. Power Clean - 3 sets of a tough single; fast and explosive; rest 1 min
C. Chin Ups - 10 unbroken - focus on breathing and speed; 3 sets; rest 1 min
D. Run 10 min; 1st minute and last minute @ threshold pace, middle 8 slow and easy

post notes to comments
workouts for weekend posted Friday PM early as I'll be in SunnyVille USA on east coast
3 workouts - one day, have fun, thx for participating!

tues, nov 9, 2010

 Aaron Grider rememembered
("it's OK")

A. Power Snatch - 2-3 x 3; rest 5 min
B. Squat Snatch - 50% max snatch touch and go x 5; rest 45 sec x 3
C. Run 200 m @ 95%; walk rest 90 sec x 2

post loads and notes to comments

"it's very easy to sharpen the well conditioned body"
- Arthur Lydiard

sun, nov 7, 2010

aerobic power:
Run 400 m @ 95%
Rest 2 min x 3
(10 min HSPU parallette practice)
Run 400 m @ 95%
rest 2 min x 3

rest as needed

lactate training:
OHS - build to a tough 1 quickly - NOT a 1RM
(perform a few fast ring dips b/t sets)
rest 3 min
30,20,10 rep rounds for time:
OHS - 50% BWT
Ring Dips

post loads and times to comments
(goal is same speed per round for run; hold tight on set 3 each time; all out for circuit)

sat, nov 6, 2010

 If you're not fit enough, don't do it!

Sharpening Strength:
A. Bench Press @ 30X0; 3,2,1; rest 3 min
B. Mixed Grip Chin Ups @ 21X0; 2-3 x 4; rest 3 min
C. Row Sprints: 15 sec @ maximal effort; rest 45 sec row easy x 6

post loads, avg watts and notes to comments
double on Sunday, Monday off, tues single, wed off, thurs single, fri off, compete on Saturday
we're LIVE in Naples, Florida for this one - don't forget to register!

fri, nov 5, 2010

One night of sleep deprivation decreases treadmill endurance performance
( European Journal of Applied Physiology 2009; 107: 155-161)

Pickett and Morris (1) reported that time to exhaustion (TTE) was unaltered following 30 h of sleep deprivation, whereas Martin (2) reported only a marginally (P = 0.05) significant decrease in TTE following 36 h of sleep deprivation. In addition, the effect of sleep deprivation on pacing is unknown as previous investigations used time to exhaustion rather than fixed end point tests to determine performance. The nature of these tests require that athletes exercise until exhausted, which is unlike most athletic events. For this reason, the authors of this investigation used a distance-based timed test to examine the effect of sleep deprivation on endurance performance.

This study examined the effect of one night of sleep deprivation on pre-loaded, 30 minute, self-paced endurance performance. In addition, the authors investigated how sleep deprivation effects pacing, cardiorespiratory, thermoregulatory, and perceived exertion. It was hypothesized that endurance performance would decrease following 30 hours of sleep deprivation.

In this investigation, 30 hours of sleep deprivation was shown to have a negative impact on pre-loaded endurance performance. Even though the subjects completed a shorter distance after sleep deprivation, their perception of effort (RPE) was the same in both trials. This indicates that the subjects felt like they were working just as hard in the sleep deprivation trial as they had under control conditions. Therefore, it is possible that sleep deprivation affects performance through alterations in perceived exertion.

In addition to endurance performance, the authors examined cardiorespiratory, and thermoregulatory responses to exercise. The results indicated that sleep deprivation has a limited effect on cardiorespiratory and thermoregulatory responses to exercise.

Peaking Strength:
1. Start @ 70/45 kg on the barbell and on the minute for as many minutes perform 1 squat clean; add 5kg to barbell per minute.
rest 5 min
2. Using the weight you finished with Dead Lift it on the minute for 2 reps every minute; add 10kg to barbell per minute.
rest 5 min
3. for time:
50 HSPU on parallettes

post loads and times to comments like this:
1. 130kg
2. 220 kg
3. 10:28 (include height of parallettes)

thurs, nov 4, 2010

 I'm in part 2 of HIGHER ORDER THINKING series for 2010/2011 today, part 2 of 8; a group discussion came around a statement. All parties were invited to 1. notice, 2. explain, 3. prescribe, 4. perform.
I thought that I had a great audience of folks who (if you have not figured out already) are looking for a path of "higher order"; I suggested I'd ask my audience.

Buddha said:

"struggle is mandatory, suffering is optional"

In relation to your experiences (what you come to the table with) and in respect of all others and their biases and tendencies; what are your thoughts on the above statement?
post to comments

wed, nov 3, 2010

Watching Tottenham vs Inter Milan tonight; love Champions League football when I get the chance, first love ye know. Anyhow, this cat impressed me; made me think that we all have weaknesses and strengths and taking advantage of what we are good at matters most when it counts.
This guy is at LEAST 6'6" or more playing a faster, smaller mans position "most times" - can handle the ball well, but does what he can with what he has (makes the trek back deep to defend due to his height, pushes the ball wide in set up and drives hard to net to get ready for cross, and actually chases down defenders) - just a sidenote I wanted to remind everyone about; use what you have well and to the best you can, everything else will follow if you work hard.
He just scored by the way.

Speed and Power peak:
A. Split Jerk - 1,1,1,1,1; rest 4 min
3 rounds for time all out:
35 double unders
25 push ups
15 CTB chin ups

post loads and time to comments
thursday off

tues, nov 2, 2010

anaerobic lactic endurance:
6 sets @ 97-100%:
10 Power Clean - 155/105#
10 box jumps - 30/24"
10 KB squat clean - 2pd/1.5pd
10 burpees - jump to 12 inches
rest 4 min active rest

post times per round to comments
single on wednesday