feb 1, 2011

Tell your heart that the fear of suffering is worse than the suffering itself.
And no heart has ever suffered when it goes in search of its dream.

part 1:
Build to a tough single in the Snatch quickly - NOT a 1RM
5 rds for time:
10 hang squat snatch below knee - 75#/45#
10 box jumps - 24"
10 wall balls - 20#/14# to 10 ft
15 double unders

rest 6+ hours

part 2:
Airdyne 10 min @ Z1
[5 sets: 20 double unders, rest 20 sec, 5 wall walks, rest 20 sec]
Airdyne 10 min @ Z1

post loads for Snatch in # along with BWT in #; as well as time for circuit and notes on PM recovery session to comments

sun, jan 30, 2011


10 min Z1 warm up run
5 sets:
Run 3 min @ 85% effort
Run 2 min @ 50% effort
10 min Z1 cool down run

rest 6+ hours

A. Snatch Balance - 3 x 3 @ 80%; rest 2 min
(work on depth and sticking the bottom tight; choose a weight without riding weight down)
B. Snatch Grip Push Press - 5 x 5 - low effort; rest 90 sec
(work on catch and correct scapular position; use hips to move weight)
C. 50 E-ROM HSPU not for time
(each rep should be challenging)
D. 6 sets of 20 GHD Back Extensions; rest 1 min
(work on using your ass)

post differences in HR per change in %'s in run and loads and notes to comments
monday off, double on tuesday, single on wednesday, double on thursday, friday off, saturday tester, sunday double training

sat, jan 29, 2011


3 rounds for time:
25 KBS 2pd/1.5 pd
25 chin ups

post time to comments
(also post BWT and height)

fri, jan 28, 2011

a good learning about creating change - go to 2:15 and listen to experiment in Conneticut (of course - its so nice there why not)

anyhow, how do you want to create change - do you tell someone through fear how bad poor eating, abuse of exercise or smoking and how it will kill you in one way or another - or can we educate another way

we're designing an OPT panel of tests that can collaborate information that is easily understood and clearly presented to the client that over time will tackle this - the missing link though we might do a little better - educate those on what the hell it means and how we can use it as a reflection and learn from it

thurs, jan 27, 2011

most times the green is a forgotten piece


A. DL - 65% 1RM; 10 sets of 2 @ 11X1; rest 60 sec
(focus on speed off ground)
B. Hang Power Snatch - 5 x 5; rest 90 sec
(incomplete rest = focus on speed through middle and patience on 2nd pull)
C. Continuous Power Snatch - 10 reps x 3 sets; rest 1 min
(pick a weight that feels fast and perform touch and go reps - come to FULL EXTENSION)
D. Running Clock Burpees
(chest to deck; arms completely straight overhead with body at top)

post loads and notes on lifts and total min and reps to comments

- welcome back Matt
- Unit - I've used the 5 min airdyne as 1st in warm up for a while - it has helped with the 300
- second Lisa's comments - GREAT to see the females doin' it right!
- Steve, sometimes realizations made alone are just as impt as with a crew right?
- Dunkin - send me your results - I've compiled close to 50 now on male fitness enthusiasts and would like more data, thanks...more to come on the girls test over time on the new site
- seems like a good flow for everyone thus far these past 2 weeks, lets keep it rollin'!

wed, jan 26, 2011


A1. Close Grip Bench Press - 5,3,2,5,3,2; rest 3 min
A2. CTB Chin Ups - 20 unbroken x 6; rest 3 min

21,18,15,12,9,6,3 rep rounds for time:
KBS 2pd/1.5 pd unbroken
GHD Sit Ups unbroken
Double Unders unbroken

post loads, notes and time for PM circuit to comments

Happy B-Day Wayne!

tues, jan 25, 2011

thinking about why you're doing what you're doing is a good thing


A. Squat Clean - 3,3,3,3,3; rest 3 min
(only last 2 sets of 3 are challenging - work on tight out of bottom)
5 sets:
7 heavy front squat
rest 0 sec
10 burpees AFAP
rest 0 sec
Row 150 m @ 100%
walk rest 5 min actively

post loads and times/set to comments as well as loads used for FS
double wed, single thurs - training
test on saturday
double training on sunday

sun, jan 23, 2011


10-15 min Z1 warm up run
8 sets:
30 sec hill run @ 95%
walk rest 3:30 down actively
10 min Z1 run cool down

rest 6+ hours

3 muscle ups; rest as needed x 12
100 TGU - 1pd/.5pd - not for time
240 sec front leaning rest on rings

post HR @ top of each set of run repeat to comments

sat, jan 22, 2011

50 for time - make them perfect reps


Split Jerk from rack - build to a 1RM
rest 10 min
50 HSPU for time
rest 10 min
10 min max reps - KB Snatch - 1.5/1pd

post highest load in #, time and total reps to comments

thurs, jan 20, 2011

reverse father sled drag

4 sets @ 90%:
15 toes to bar
10 burpees
15 box jumps - 24"
30 double unders
rest walk 3 min actively
(goal is all sets same time and effort)
10 min airdyne Z1 easy pace
4 sets @ 90%:
10 KBS - 1.5/1pd
15 wall balls - 20/14# to 10 ft
15 ring push ups
Row 200 m
rest walk 3 min actively 
(goal is all sets same time and effort)

post times for sets to comments
single tester on Saturday
new website and blog imbedded in website coming Feb 1st

wed, jan 19, 2011


A. Front Squat - 3,3,3; rest 3 min
only last set is tough 3
B. Hang Snatch - 3 x 3 @ 80%; rest 90 sec
work on speed under bar and solid catch - do not rise till perfect at bottom
C1. CTB Chin Ups - 20 x 3; rest 2 min
work on speed, not fatigue
C2. HSPU - amrap x 3; rest 2 min
use game time speed/effort

thursday single - training
saturday testing single
sunday double training

post loads and notes to comments

tues, jan 18, 2011

οικογένειά μου
Greek translation - "My Family":
a great night with great people - i am continually impressed by those who surround me and how fortunate i am to have those in my presence - i am truly blessed.

In Season:
In hopes of trying to answer some questions; I'll do my best at preparing everyone who is interested in the March online sectionals as best I can.

For those who are not interested in competing I will provide an OPT competition style workout - 1 per Saturday once the sectionals begin and ending once they end. A balanced assessment of our philosophy of fitness.

The training throughout this time for everyone will be Tues-Thurs training, Saturday testing and Sunday recovery and training to make it feel like an in season for those participating in the sectionals and those who want to participate in our in season as well.

Let the fun begin!

Shout out:
- Shane Savard - scoring guy
- Trevor Salmon - behind the scenes bald guy who does everything for me and more
- Steve Saville - cheered on Michael on Sunday and put away his weights
- Geoff Aucoin - for being funny and giving him his 5 minutes he's been missing
- Brittany Wickham - for being the only person cheering DJ on during Sunday's workouts - and for some sweet pics upcoming
- CJ Martin - awesome programming - 12 minutes would actually have been better for me in the last one; trust that initial gut instinct!

sun, jan 16, 2011 - BD challenge # 3 - 2010/2011


Phase 1
As many rounds and reps as possible in 4 Minutes of:
325/265 lb. Deadlift x 4 reps
Muscle-Up x (males-4 reps; females-2 reps)

Rest exactly 8 minutes, and then:

Phase 2
As many rounds and reps as possible in 6 minutes of:
185/135 lb. Squat Clean x 6 reps
Handstand Push-Ups x (males-12 reps; females-6 reps)

Rest exactly 6 minutes, and then:

Phase 3
As many rounds and reps as possible in 8 minutes of:
Row 500 Meters
10 Chest-to-Bar Pull-Ups
10 Burpees
(Athletes will receive 1 point for every 100 meters rowed.)

The athletes’ scores for each phase will be the total number of repetitions completed.  Their scores from Phases 1, 2 and 3 will be added together to create their final challenge score.  The athlete with the highest total score will be the winner. 

please post scores to comments like this:

First Name, Last Name (Blog Post Name)
Phase 1: # rounds +  # DL + # Mu
Phase 2: # rounds + #SC + # HSPU
Phase 3: # rounds + Row Meters + # CTB + # Burpees

have fun!

fri, jan 14, 2011

3 events on Sunday - all can be done within 90 minute time frame.

1. How do you test to find the fittest person?
2. What characteristics define the fittest?
3. Where do your biases come from in determining who is and how to become the fittest?
4. Are you open to different definitions / different perspectives on achieving this "fit" standard?

post answers to comments

thurs, jan 13, 2011

owing up hurts...
...and still not winning - even more

A. Power Clean - 1,1,1; rest 5 min
B. AMRAP Burpees in 20 sec; walk rest 2 min x 3
C. Row sprints - 30 sec @ 95%; walk rest 1:30 x 3

A.high load
B. reps
C. watt avg/set
to comments

Friday/Saturday off, Sunday competition
don't forget to register!

wed, jan 12, 2011

assessing thorasic mobility - why he might be able to OHS 210# fifteen times


as many rounds in 10 min @ 90%:
5 ring dips
5 Dead Lift - 135#/95#
5 hang power clean - 135#/95#
rest 10 min
as many rounds in 5 min @ 90%:
1 rope ascent
10 wall balls - 20/14# to 10ft

post rounds and notes to comments

tues, jan 11, 2011

wassup Dawgs - I'm 2 today!

3 sets:
20 unbroken chin ups
Row 400 m @ 95%
rest 5 min actively
30 sec amrap DU's
30 sec rest x 10

post notes and reps to comments
single training wed, thurs, fri/sat off, sunday competition, mon/tues off, wed onward build till season begins

sun, jan 9, 2011

a learning over time - never stop doing; keep talking for sure but NEVER stop doing!


A. Close Grip Bench Press - 60% 1RM; 8 sets of 2 @ 10X1; rest 45 sec
B. Clean Grip Dead Lift @ 12X1 - 3 x 3 @ 80% effort; rest 2 min
C1. Ring HSPU - amrap x 3; rest 20 sec
C2. GH Raises @ 1010; 10 x 3; rest 3 min

post loads and notes to comments
thanks for the videos

sat, jan 8, 2011

Appetite regulating hormones cortisol and peptide YY are associated with disordered eating psychopathology independent of body mass index.
Objective: Disordered eating occurs in women at both weight extremes of anorexia nervosa and obesity. Cortisol, peptide YY (PYY), leptin and ghrelin are hormones involved in appetite and feeding behavior that vary with weight and body fat. Abnormal levels of these hormones have been reported in women with anorexia nervosa, functional hypothalamic amenorrhea, and obesity. The relationship between appetite regulating hormones and disordered eating psychopathology is unknown. We therefore studied the relationship between orexigenic and anorexigenic hormones and disordered eating psychopathology in women across a range of weights.
Design: Cross-sectional study of 65 women, 18-45 yrs: 16 with anorexia nervosa, 12 normal-weight with hypothalamic amenorrhea, 17 overweight or obese, and 20 normal-weight in good health. Methods: Two validated measures of disordered eating psychopathology, the Eating Disorders Examination-Questionnaire (EDE-Q) and Eating Disorders Inventory-2 (EDI-2) were administered. Fasting PYY, leptin, and ghrelin levels were measured; cortisol levels were pooled from serum samples obtained every 20 minutes from 8pm to 8am.
Results: Cortisol and PYY levels were positively associated with disordered eating psychopathology including restraint, eating concerns, and body image disturbance, independent of body mass index (BMI). Although leptin levels were negatively associated with disordered eating psychopathology, these relationships were not significant after controlling for BMI. Ghrelin levels were generally not associated with EDE-Q or EDI-2 scores.
Conclusions: Higher levels of cortisol and PYY are associated with disordered eating psychopathology independent of BMI in women across the weight spectrum, suggesting that abnormalities in appetite regulation may be associated with specific eating disorder pathologies.  
Eur J Endocrinol. 2010 Nov 23


Overhead Squat - build to a 15RM;
drop weight after 15 reps
rest 1 min after last set - strip weight to get 95#/65# on bar
for time:
20 squat snatch - 95#/65#
30 pistols
40 CTB chin ups
30 pistols
20 squat snatch - 95#/65#

video the last set of 15 clean OHS reps, the 1 min rest, then the circuit
post highest load, BWT and time for circuit along with video link to comments

fri, jan 7, 2011

dead in Austria, alive and kicking in North America; Ali Loach - my X-mas future ghost.
January 16th BD challenge - all day event - registration open now!
Programmer - CJ Martin - OPT CCP Coach - Invictus Principal

thurs, jan 6, 2010

a California sunset...
...and asparagus in bacon fat; a great evening combo.


5 sets for total reps @ 100% effort;
1 min amrap KBS - 2/1.5 pd
1 min amrap burpee jumping pull ups - bar 12" from max reach
1 min amrap double unders
walk rest 5 min actively

post total reps to comments as well as your post workout meal in macros only - protein and carbs only
(if you go unbroken for the KBS and/or double unders in any round for the "full" minute, add 20 pts to your total score for each round you go unbroken for each exercise)

wed, jan 5, 2011

Training with MAP intervals
Parameter MAP #1
Warm-up/Preparation 10 min. Z1
Rest 30 sec. Z1
Work 30 sec. Z4
Repetitions/Set 10 times
Rest between Sets 5 min. Z1
Number of sets 2 to 3
Return to resting 10 min Z1/Z2
Intensity/Load 91-96%
 - taken from OPT CCP program design Level 1 course - teaching how to train maximum aerobic power


3 muscle ups
breathe 10 times slowly x 8
1 advanced HSPU (advanced for you) every 30 sec for 12 min
In 6 minutes move from performing 5 GH raises and 3 L pull ups back and forth at a controlled pace
200 walking lunges slow and steady - with perfect form; do not kiss knee to ground "like it's a lover you haven't seen in 6months!"

post notes to comments

tues, jan 4, 2011

"Wes-ticles" prepping for a clean - guess his position in hockey?

A. Power Clean x 1/Split Jerk x 3 - 80% effort; rest 2 min x 3
5 sets:
Hang Power Clean x 7 unbroken light and fast
rest 0 sec
Airdyne 25 sec @ 97%
rest 4 min walking actively - if this is too much time you're not working hard enough

post loads A and notes about intensity to part 2 to comments
single training sessions on wed and thurs, fri off, single tester on saturday with video submission, single training on sunday
nice fan support - especially in BUFFALO!

mon, jan 3, 2011

the new sun, is still the same sun
the more advanced you get; the more simple is becomes; post your 1 goal for 3 different areas you "will" capture in 2011! (ONE per area)

1. nutrition
2. physical performance
3. lifestyle

sun, jan 2, 2010

Unbroken from Garry Michael Martin II on Vimeo.


part 1:
"Unbroken 2.0"
7 rounds for time:
5 squat clean - 135/105#
6 CTB chin ups
7 KBS - 2/1.5 pd

each exercise CANNOT be broken or fractioned
for HSPU - once you kick up, you must stay up, you may pause at top or bottom
for squat clean - they MUST be touch and go reps; you cannot rest bar on ground or on lap, only on shoulders if break is needed
for chin ups, chest to bar, not shirt to bar; you cannot touch down, you may rest by full hanging
for KBS - you cannot double pump, once you start swings, you must finish all reps straight
if reps are broken in any exercise, you start again with that exercise at rep 1 for that same round
(i.e. if you are in round 2 and you do 4 HSPU, then rest on ground on 3rd squat clean, you start over at rep 1 for squat clean on that 2nd round)

rest 6+ hours

part 2:
Run 30 min @ conversational pace
10 min of this

post unbroken 2.0 time and run pace to comments