tag:blogger.com,1999:blog-9559109558201736242024-03-17T14:57:47.261-06:00optimum performance training"experience more than results"OPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.comBlogger724125tag:blogger.com,1999:blog-955910955820173624.post-80245234811492780762011-02-02T07:48:00.000-07:002014-05-01T15:04:57.981-06:00Wed. Feb 2, 2011<div style="text-align: left;">
Today's post is over at the new spot (<a href="http://optexperience.com/blog/">www.optexperience.com)</a>, click <a href="http://optexperience.com/blog/">here</a> to head over!</div>
<div style="text-align: left;">
<br /></div>
OPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.com153tag:blogger.com,1999:blog-955910955820173624.post-29265908449210419212011-02-01T15:09:00.000-07:002011-02-01T15:09:28.386-07:00New Big Dawg Blog Location<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbmtjY1obFbYR7dQE7tNshOgD6JHcqOtTyBFNsev7DQ5JQ4c8pDT-vNYhBj9dQqEVwz1mnr1tVItenbemxaoIgLYSEvZl-EnsAYQjEr7DY5_xnX2W3alXGWuJ6xzNrLxmHPMqzPuAJQQ/s1600/Screen+shot+2011-02-01+at+3.06.26+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="134" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbmtjY1obFbYR7dQE7tNshOgD6JHcqOtTyBFNsev7DQ5JQ4c8pDT-vNYhBj9dQqEVwz1mnr1tVItenbemxaoIgLYSEvZl-EnsAYQjEr7DY5_xnX2W3alXGWuJ6xzNrLxmHPMqzPuAJQQ/s320/Screen+shot+2011-02-01+at+3.06.26+PM.png" width="320" /></a></div><br />
We are excited to announce the <a href="http://www.optimumtraining.ca/">new OPT site</a>! This is where we will be hosting the Big Dawg Blog starting tomorrow, February 2, 2011. Nothing has changed except the location and look - it will still be open to everyone and where you will continue to post your comments/results.<br />
<br />
<b>Click <a href="http://optimumtraining.ca/blog">here</a> to go there now!</b>OPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.com130tag:blogger.com,1999:blog-955910955820173624.post-40112160788700859922011-01-31T21:16:00.000-07:002011-01-31T21:16:58.809-07:00feb 1, 2011<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjomobFgVzS1-ppqqS9gpUBOMPTI5SBPBrHuhkkKvZ9Ed3isG1sLfCzWmuvF6gRnuKw8RqPzTl3zVc0wKqpHMJuQEQzAYhjVjLJ-VB8Mcltl6g7SyvJMCGn6E7ixMcaGSke2Ga1t4dsHw/s1600/IMG_3106.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjomobFgVzS1-ppqqS9gpUBOMPTI5SBPBrHuhkkKvZ9Ed3isG1sLfCzWmuvF6gRnuKw8RqPzTl3zVc0wKqpHMJuQEQzAYhjVjLJ-VB8Mcltl6g7SyvJMCGn6E7ixMcaGSke2Ga1t4dsHw/s400/IMG_3106.jpg" width="266" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><strong>Tell your heart that the fear of suffering is worse than the suffering itself.<br />
And no heart has ever suffered when it goes in search of its dream.</strong></td></tr>
</tbody></table><strong> </strong><strong>TRAINING:</strong><br />
<br />
<em><strong>part 1:</strong></em><br />
Build to a tough single in the Snatch quickly - NOT a 1RM<br />
+ <br />
5 rds for time:<br />
10 hang squat snatch below knee - 75#/45#<br />
10 box jumps - 24"<br />
10 wall balls - 20#/14# to 10 ft<br />
15 double unders<br />
<br />
<span style="font-size: 8px;">rest 6+ hours</span><br />
<br />
<br />
<em><strong>part 2:</strong></em><br />
Airdyne 10 min @ Z1<br />
+ <br />
[5 sets: 20 double unders, rest 20 sec, 5 wall walks, rest 20 sec]<br />
+ <br />
Airdyne 10 min @ Z1<br />
<br />
post loads for Snatch in # along with BWT in #; as well as time for circuit and notes on PM recovery session to commentsOPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.com198tag:blogger.com,1999:blog-955910955820173624.post-4277146140381938002011-01-29T20:32:00.000-07:002011-01-29T20:32:46.681-07:00sun, jan 30, 2011<b>TRAINING:</b><br />
<br />
10 min Z1 warm up run<br />
<span style="font-size: xx-small;">+</span><br />
<i>5 sets:</i><br />
Run 3 min @ 85% effort<br />
Run 2 min @ 50% effort<br />
<span style="font-size: xx-small;">+</span><br />
10 min Z1 cool down run<br />
<br />
<span style="font-size: xx-small;">rest 6+ hours</span><br />
<br />
A. Snatch Balance - 3 x 3 @ 80%; rest 2 min<br />
<span style="font-size: xx-small;">(work on depth and sticking the bottom tight; choose a weight without riding weight down)</span><br />
B. Snatch Grip Push Press - 5 x 5 - low effort; rest 90 sec<br />
<span style="font-size: xx-small;">(work on catch and correct scapular position; use hips to move weight)</span><br />
C. 50 E-ROM HSPU not for time<br />
<span style="font-size: xx-small;">(each rep should be challenging) </span><br />
D. 6 sets of 20 GHD Back Extensions; rest 1 min<br />
<span style="font-size: xx-small;">(work on using your ass)</span><br />
<br />
post differences in HR per change in %'s in run and loads and notes to comments<br />
monday off, double on tuesday, single on wednesday, double on thursday, friday off, saturday tester, sunday double trainingOPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.com81tag:blogger.com,1999:blog-955910955820173624.post-90421418831567894452011-01-28T20:49:00.000-07:002011-01-28T20:49:35.737-07:00sat, jan 29, 2011<b>TESTING:</b><br />
<br />
3 rounds for time:<br />
25 KBS 2pd/1.5 pd<br />
25 chin ups<br />
<br />
post time to comments<br />
(also post BWT and height)OPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.com73tag:blogger.com,1999:blog-955910955820173624.post-6374822863675647442011-01-28T15:03:00.001-07:002011-01-28T15:05:38.210-07:00fri, jan 28, 2011<iframe title="YouTube video player" class="youtube-player" type="text/html" width="500" height="380" src="http://www.youtube.com/embed/bCGlWQnzDVE" frameborder="0" allowFullScreen></iframe><br />
a good learning about creating change - go to 2:15 and listen to experiment in Conneticut (of course - its so nice there why not)<br />
<br />
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<br />
<br />
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 itOPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.com23tag:blogger.com,1999:blog-955910955820173624.post-76838902286225221932011-01-26T19:28:00.001-07:002011-01-27T06:50:41.863-07:00thurs, jan 27, 2011<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLlEif_aosrPSBW43u2zGUKy9kRieRJ2ZvO9bwzXoHypTpt2PTqzybsXpwQf32mKBqefnFiqU9TJ0YB6tvdHDk8AT1mgetE5AzmrJ8CTCHjXv3ygQyEOK_sMnpE6ago4zyv9bkuy_VfA/s1600/screen-capture-1.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLlEif_aosrPSBW43u2zGUKy9kRieRJ2ZvO9bwzXoHypTpt2PTqzybsXpwQf32mKBqefnFiqU9TJ0YB6tvdHDk8AT1mgetE5AzmrJ8CTCHjXv3ygQyEOK_sMnpE6ago4zyv9bkuy_VfA/s400/screen-capture-1.png" width="345" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">most times the green is a forgotten piece</td></tr>
</tbody></table><br />
<b>TRAINING:</b><br />
<br />
A. DL - 65% 1RM; 10 sets of 2 @ 11X1; rest 60 sec<br />
<span style="font-size: xx-small;">(focus on speed off ground) </span><br />
B. Hang Power Snatch - 5 x 5; rest 90 sec<br />
<span style="font-size: xx-small;">(incomplete rest = focus on speed through middle and patience on 2nd pull)</span><br />
C. Continuous Power Snatch - 10 reps x 3 sets; rest 1 min<br />
<span style="font-size: xx-small;">(pick a weight that feels fast and perform touch and go reps - come to FULL EXTENSION)</span><br />
D. Running Clock Burpees<br />
<span style="font-size: xx-small;">(chest to deck; arms completely straight overhead with body at top)</span><br />
<br />
post loads and notes on lifts and total min and reps to comments<br />
<br />
- welcome back Matt<br />
- Unit - I've used the 5 min airdyne as 1st in warm up for a while - it has helped with the 300<br />
- second Lisa's comments - GREAT to see the females doin' it right!<br />
- Steve, sometimes realizations made alone are just as impt as with a crew right? <br />
- 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<br />
- seems like a good flow for everyone thus far these past 2 weeks, lets keep it rollin'!OPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.com97tag:blogger.com,1999:blog-955910955820173624.post-89423051650977413422011-01-25T19:41:00.001-07:002011-01-25T19:41:47.253-07:00wed, jan 26, 2011<iframe title="YouTube video player" class="youtube-player" type="text/html" width="480" height="390" src="http://www.youtube.com/embed/p7Y12FMRm44" frameborder="0" allowFullScreen></iframe><br />
<b>TRAINING:</b><br />
<br />
AM<br />
A1. Close Grip Bench Press - 5,3,2,5,3,2; rest 3 min<br />
A2. CTB Chin Ups - 20 unbroken x 6; rest 3 min<br />
<br />
PM<br />
21,18,15,12,9,6,3 rep rounds for time:<br />
KBS 2pd/1.5 pd unbroken<br />
GHD Sit Ups unbroken<br />
Double Unders unbroken<br />
<br />
post loads, notes and time for PM circuit to comments<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFRHj-6VbPwsjMV8k0qIAkEPY87pE_u6nVGx5V4Q1pPqWK8Gn1QKOJ2Sx95C3PZkhdV_Mabe3IAM_9xeQarp6rehcReoNDSbAaj8r_MfaogDgKZBdPG_km5_t-7WwhHLhIWFFAepf-8w/s1600/wayne_gretzky_oilers_100807.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="249" width="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFRHj-6VbPwsjMV8k0qIAkEPY87pE_u6nVGx5V4Q1pPqWK8Gn1QKOJ2Sx95C3PZkhdV_Mabe3IAM_9xeQarp6rehcReoNDSbAaj8r_MfaogDgKZBdPG_km5_t-7WwhHLhIWFFAepf-8w/s400/wayne_gretzky_oilers_100807.jpg" /></a></div><br />
Happy B-Day Wayne!OPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.com120tag:blogger.com,1999:blog-955910955820173624.post-63605847117730217392011-01-24T21:17:00.000-07:002011-01-24T21:17:14.044-07:00tues, jan 25, 2011<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZC6UxBi6Z4HTJvdzIsi9qLF7-YIMbnWO6GPDpgim8sUOvx850-PPhWb7qBajclgNnsgx7oRvMpQIvqTyuGvmmQXGG0PphBu2otgAdEXeNciyPG5sdXTkWyx4hws-WShZC9yXO6nnbMQ/s1600/CIMG4513.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZC6UxBi6Z4HTJvdzIsi9qLF7-YIMbnWO6GPDpgim8sUOvx850-PPhWb7qBajclgNnsgx7oRvMpQIvqTyuGvmmQXGG0PphBu2otgAdEXeNciyPG5sdXTkWyx4hws-WShZC9yXO6nnbMQ/s400/CIMG4513.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">thinking about why you're doing what you're doing is a good thing</td></tr>
</tbody></table><br />
<b>TRAINING:</b><br />
<br />
A. Squat Clean - 3,3,3,3,3; rest 3 min<br />
<span style="font-size: xx-small;">(only last 2 sets of 3 are challenging - work on tight out of bottom)</span><br />
+<br />
5 sets:<br />
7 heavy front squat<br />
<span style="font-size: xx-small;">rest 0 sec</span><br />
10 burpees AFAP<br />
<span style="font-size: xx-small;">rest 0 sec</span><br />
Row 150 m @ 100%<br />
<span style="font-size: xx-small;">walk rest 5 min actively</span><br />
<br />
post loads and times/set to comments as well as loads used for FS<br />
double wed, single thurs - training<br />
test on saturday<br />
double training on sundayOPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.com90tag:blogger.com,1999:blog-955910955820173624.post-3038374350537002842011-01-22T17:19:00.000-07:002011-01-22T17:19:46.524-07:00sun, jan 23, 2011<b>TRAINING:</b><br />
<br />
10-15 min Z1 warm up run<br />
+<br />
8 sets:<br />
30 sec hill run @ 95%<br />
walk rest 3:30 down actively<br />
+<br />
10 min Z1 run cool down<br />
<br />
<span style="font-size: xx-small;">rest 6+ hours</span><br />
<br />
3 muscle ups; rest as needed x 12<br />
+<br />
100 TGU - 1pd/.5pd - not for time<br />
+<br />
240 sec front leaning rest on rings<br />
<br />
post HR @ top of each set of run repeat to commentsOPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.com85tag:blogger.com,1999:blog-955910955820173624.post-41427536275490258402011-01-21T20:11:00.000-07:002011-01-21T20:11:43.428-07:00sat, jan 22, 2011<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4yKN-O6WZdft1pDE3J5K75gksTzTTVncSIXT1bHlTlatHg_DYSaOtlmtWBz-FFfK90fHPT2lB_mJ4fVTXh7-zTxwCfGOB_IP5MvXE97SECmdyPsYTTjaSfs_qyT4mu3edqOMyq6Y9QQ/s1600/IMG_3057.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4yKN-O6WZdft1pDE3J5K75gksTzTTVncSIXT1bHlTlatHg_DYSaOtlmtWBz-FFfK90fHPT2lB_mJ4fVTXh7-zTxwCfGOB_IP5MvXE97SECmdyPsYTTjaSfs_qyT4mu3edqOMyq6Y9QQ/s400/IMG_3057.jpg" width="266" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">50 for time - make them perfect reps</td></tr>
</tbody></table><br />
<b>TESTING:</b><br />
<br />
Split Jerk from rack - build to a 1RM<br />
<span style="font-size: xx-small;">rest 10 min</span><br />
50 HSPU for time<br />
<span style="font-size: xx-small;">rest 10 min</span><br />
10 min max reps - KB Snatch - 1.5/1pd<br />
<br />
post highest load in #, time and total reps to commentsOPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.com96tag:blogger.com,1999:blog-955910955820173624.post-81140211585338613002011-01-19T20:56:00.000-07:002011-01-19T20:56:36.678-07:00thurs, jan 20, 2011<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAbEDrtXkYbzNDkrep38uIQuH8urRjprvqE4JbGad3DBdklWJrOBmr2L_mivoUpd0xORbkXcmHSpNypP21cxtq79E1TX-u6uwI-leTigDti4GjICffsbd8qD4AHgyi7WneyDaVIG9iug/s1600/photo.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAbEDrtXkYbzNDkrep38uIQuH8urRjprvqE4JbGad3DBdklWJrOBmr2L_mivoUpd0xORbkXcmHSpNypP21cxtq79E1TX-u6uwI-leTigDti4GjICffsbd8qD4AHgyi7WneyDaVIG9iug/s400/photo.JPG" width="298" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">reverse father sled drag</td></tr>
</tbody></table><b>TRAINING:</b><br />
<br />
4 sets @ 90%:<br />
15 toes to bar<br />
10 burpees<br />
15 box jumps - 24"<br />
30 double unders<br />
<span style="font-size: xx-small;">rest walk 3 min actively</span><br />
<span style="font-size: xx-small;">(goal is all sets same time and effort) </span><br />
+<br />
10 min airdyne Z1 easy pace<br />
+<br />
4 sets @ 90%:<br />
10 KBS - 1.5/1pd<br />
15 wall balls - 20/14# to 10 ft<br />
15 ring push ups<br />
Row 200 m<br />
<span style="font-size: xx-small;">rest walk 3 min actively </span><br />
<span style="font-size: xx-small;">(goal is all sets same time and effort)</span><br />
<br />
post times for sets to comments<br />
single tester on Saturday<br />
new website and blog imbedded in website coming Feb 1stOPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.com79tag:blogger.com,1999:blog-955910955820173624.post-47084484041453862772011-01-18T19:21:00.001-07:002011-01-19T10:14:32.003-07:00wed, jan 19, 2011<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinUf2JqgDtZ2pGZbQeOgvoiPW6J3tT_-LzLXJaDKG2f1z32HeKTLZpCwiqHlu-HtPiiI8SaDdRHrokCTmq3DSpkWtzTWs-jV5pqfQKJ2uCiUHqyojs69m0UXdgeqj6KVpR11ye3iR71g/s1600/IMG_2782.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinUf2JqgDtZ2pGZbQeOgvoiPW6J3tT_-LzLXJaDKG2f1z32HeKTLZpCwiqHlu-HtPiiI8SaDdRHrokCTmq3DSpkWtzTWs-jV5pqfQKJ2uCiUHqyojs69m0UXdgeqj6KVpR11ye3iR71g/s400/IMG_2782.jpg" width="266" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigEJ5ZhxH3Y_Lu074hyphenhyphenPG2E6Oqh5bMeNOZzA3dGbWOSiZJkio5xlB8x488YPaE4AQkymW11mPqShJx0w-CKZY-EBkX2m9RvaBP4hxVR4r6ZWNOHmF82fTUOZm9ceVgfn6OVn8-wTo_Cg/s1600/IMG_2783.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigEJ5ZhxH3Y_Lu074hyphenhyphenPG2E6Oqh5bMeNOZzA3dGbWOSiZJkio5xlB8x488YPaE4AQkymW11mPqShJx0w-CKZY-EBkX2m9RvaBP4hxVR4r6ZWNOHmF82fTUOZm9ceVgfn6OVn8-wTo_Cg/s400/IMG_2783.jpg" width="266" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh77uoDI3m-ffidd8jBqoDFMI5xW82KakQwrjyWFv0bR9izEmvk9kWyF2nPSpUHe8cBHY1sA42jOGLx-1gDxKLjIfDh_83NgfWdkzUGB29peJoZByb2BupnqD0I84qd5WXuTO2dos2o6Q/s1600/IMG_2784.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh77uoDI3m-ffidd8jBqoDFMI5xW82KakQwrjyWFv0bR9izEmvk9kWyF2nPSpUHe8cBHY1sA42jOGLx-1gDxKLjIfDh_83NgfWdkzUGB29peJoZByb2BupnqD0I84qd5WXuTO2dos2o6Q/s400/IMG_2784.jpg" width="266" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimnaZZMIg6v5r9R02HGKCotcAvZ445EhpEZi69lslesLJT22u-e3P_uivvtOvyphKU3XRKqExicgTOr-Bw-75SssFdYcTnLnmKnA4-Lwlw-XTi2UZ8ohPsuZdkzPdW2Bj0PF5dN9N43A/s1600/IMG_2785.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimnaZZMIg6v5r9R02HGKCotcAvZ445EhpEZi69lslesLJT22u-e3P_uivvtOvyphKU3XRKqExicgTOr-Bw-75SssFdYcTnLnmKnA4-Lwlw-XTi2UZ8ohPsuZdkzPdW2Bj0PF5dN9N43A/s400/IMG_2785.jpg" width="266" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFFb3F9Z5hACXzKQqBM8Zmg474-eQafgagv4IuDR12xkf2dakXOQ-yOUq3D4O_3G7N7yxj93RS5jXdwDowTQdzCngQp1t7xllvbvOS67aGzcXspFS1IfxYhyOqME2JBMNdOXGnPE_SKQ/s1600/IMG_2786.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFFb3F9Z5hACXzKQqBM8Zmg474-eQafgagv4IuDR12xkf2dakXOQ-yOUq3D4O_3G7N7yxj93RS5jXdwDowTQdzCngQp1t7xllvbvOS67aGzcXspFS1IfxYhyOqME2JBMNdOXGnPE_SKQ/s400/IMG_2786.jpg" width="266" /></a></div><br />
<b>TRAINING:</b><br />
<br />
A. Front Squat - 3,3,3; rest 3 min<br />
<span style="font-size: xx-small;">only last set is tough 3 </span><br />
B. Hang Snatch - 3 x 3 @ 80%; rest 90 sec<br />
<span style="font-size: xx-small;">work on speed under bar and solid catch - do not rise till perfect at bottom </span><br />
C1. CTB Chin Ups - 20 x 3; rest 2 min<br />
<span style="font-size: xx-small;">work on speed, not fatigue </span><br />
C2. HSPU - amrap x 3; rest 2 min<br />
<span style="font-size: xx-small;">use game time speed/effort </span><br />
<br />
thursday single - training<br />
saturday testing single<br />
sunday double training<br />
<br />
<br />
post loads and notes to commentsOPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.com82tag:blogger.com,1999:blog-955910955820173624.post-46505010254146044592011-01-17T19:57:00.003-07:002011-01-17T20:46:20.201-07:00tues, jan 18, 2011<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbG0p3jDkNpdhD17LXDcpmusK_xc0J22Gny8HGCSt97Dj5hS6e80N2Rm_zs4uGSdFk1Cfu5Pz9OGf15QM8fds45l7IGzB5E2_ctFY0hUw2mIVyqODrPEkoYQncwUuaC11NOTQq_yH_1g/s1600/IMG_3014.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbG0p3jDkNpdhD17LXDcpmusK_xc0J22Gny8HGCSt97Dj5hS6e80N2Rm_zs4uGSdFk1Cfu5Pz9OGf15QM8fds45l7IGzB5E2_ctFY0hUw2mIVyqODrPEkoYQncwUuaC11NOTQq_yH_1g/s400/IMG_3014.JPG" width="400" /></a></td></tr>
<tr style="background-color: white;"><td class="tr-caption" style="text-align: center;"><span style="font-size: small;"><span class="short_text" id="result_box"><span style="background-color: white;" title="my family">οικογένειά μου</span></span></span></td></tr>
</tbody></table>Greek translation - "<b>My Family</b>":<br />
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.<br />
<br />
<b>In Season:</b><br />
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. <br />
<br />
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.<br />
<br />
The training throughout this time for <b>everyone</b> 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.<br />
<br />
Let the fun begin!<br />
<br />
<b>Shout out:</b><br />
- Shane Savard - scoring guy<br />
- Trevor Salmon - behind the scenes bald guy who does everything for me and more<br />
- Steve Saville - cheered on Michael on Sunday and put away his weights<br />
- Geoff Aucoin - for being funny and giving him his 5 minutes he's been missing<br />
- Brittany Wickham - for being the only person cheering DJ on during Sunday's workouts - and for some sweet pics upcoming <br />
- CJ Martin - awesome programming - 12 minutes would actually have been better for me in the last one; trust that initial gut instinct!OPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.com18tag:blogger.com,1999:blog-955910955820173624.post-58300414925731317962011-01-15T19:52:00.001-07:002011-01-16T16:42:04.624-07:00sun, jan 16, 2011 - BD challenge # 3 - 2010/2011<div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dx52G3owDzmLIvOL5bwDa6Mdb5YtYFf4W1Kmo5a_itGnIlM8_y2JTRUAQms9Z3NeWSj2ppdVqqfR-FkTBJQQQ' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div><br />
<b>TESTING:</b><br />
<style>
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<div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><u>Phase 1</u></b></div><div class="MsoNormal">As many rounds and reps as possible in 4 Minutes of:</div><div class="MsoNormal">325/265 lb. Deadlift x 4 reps</div><div class="MsoNormal">Muscle-Up x (males-4 reps; females-2 reps)</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Rest exactly 8 minutes, and then:</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><u>Phase 2</u></b></div><div class="MsoNormal">As many rounds and reps as possible in 6 minutes of:</div><div class="MsoNormal">185/135 lb. Squat Clean x 6 reps</div><div class="MsoNormal">Handstand Push-Ups x (males-12 reps; females-6 reps)</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">Rest exactly 6 minutes, and then:</div><div class="MsoNormal"><br />
</div><div class="MsoNormal"><b><u>Phase 3</u></b></div><div class="MsoNormal">As many rounds and reps as possible in 8 minutes of:</div><div class="MsoNormal">Row 500 Meters</div><div class="MsoNormal">10 Chest-to-Bar Pull-Ups</div><div class="MsoNormal">10 Burpees</div><div class="MsoNormal">(Athletes will receive 1 point for every 100 meters rowed.)</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">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. </div><div class="MsoNormal"><br />
</div><div class="MsoNormal">please post scores to comments like this:</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">First Name, Last Name (Blog Post Name)<br />
Male/Female</div><div class="MsoNormal">Phase 1: # rounds + # DL + # Mu<br />
Phase 2: # rounds + #SC + # HSPU<br />
Phase 3: # rounds + Row Meters + # CTB + # Burpees</div><div class="MsoNormal"><br />
</div><div class="MsoNormal">have fun!</div>OPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.com131tag:blogger.com,1999:blog-955910955820173624.post-68205075781138709762011-01-14T15:55:00.001-07:002011-01-14T15:56:04.418-07:00fri, jan 14, 2011<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxpkN7JUn8lfP_Alydzwkt2NxVdEO4ParvbrMGLXGeejj2sDyNK9izD3pGtGyoeMiIRO0tZy1_ATe-tjs-Lyk_tNyEgIRuFd1Onss6B4gyCauY2IdYVdMfzbIn_UEBqJmC6xP6q4ZJMA/s1600/flag-newfoundland-and-labrador.gif" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="276" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxpkN7JUn8lfP_Alydzwkt2NxVdEO4ParvbrMGLXGeejj2sDyNK9izD3pGtGyoeMiIRO0tZy1_ATe-tjs-Lyk_tNyEgIRuFd1Onss6B4gyCauY2IdYVdMfzbIn_UEBqJmC6xP6q4ZJMA/s400/flag-newfoundland-and-labrador.gif" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="color: #f3f3f3; font-size: small;">NL</span></td></tr>
</tbody></table>3 events on <a href="http://optstore.blogspot.com/2009/08/big-dawg-challenge-september-25-2010.html">Sunday</a> - all can be done within 90 minute time frame.<br />
<br />
Questions:<br />
1. How do you test to find the fittest person?<br />
2. What characteristics define the fittest?<br />
3. Where do your biases come from in determining who is and how to become the fittest?<br />
4. Are you open to different definitions / different perspectives on achieving this "fit" standard?<br />
<br />
post answers to commentsOPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.com23tag:blogger.com,1999:blog-955910955820173624.post-70391216144292919392011-01-12T16:28:00.000-07:002011-01-12T16:28:35.770-07:00thurs, jan 13, 2011<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPS2DmA5P3uW_4pXShobNWL7f9BIXbD_OcGGmpRXfCZqgGtRDpL3LxcBEH2fSmdvVoksjzQQcQyboyCGAJ711NJ9j8QuI8RK1IZrccHLdavwfTH_loyS1_RMwDFTLZIP-xz9ii-fTjhg/s1600/photo.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPS2DmA5P3uW_4pXShobNWL7f9BIXbD_OcGGmpRXfCZqgGtRDpL3LxcBEH2fSmdvVoksjzQQcQyboyCGAJ711NJ9j8QuI8RK1IZrccHLdavwfTH_loyS1_RMwDFTLZIP-xz9ii-fTjhg/s400/photo.JPG" width="296" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">owing up hurts...</td></tr>
</tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhC_J0fEp8nE69m-eHNPoaOkUdZ4tphfn9yISL7ueFU6Sb6MqZQ6w5Ci2c35hMUngA4E4kc5OeiAPJ3cdp_oH4weBwW1wFT9c2z0wur-WZFLTBL-EsXkaaQ0Z5rVYk5ziCM_y9EEYcewQ/s1600/photo.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhC_J0fEp8nE69m-eHNPoaOkUdZ4tphfn9yISL7ueFU6Sb6MqZQ6w5Ci2c35hMUngA4E4kc5OeiAPJ3cdp_oH4weBwW1wFT9c2z0wur-WZFLTBL-EsXkaaQ0Z5rVYk5ziCM_y9EEYcewQ/s400/photo.JPG" width="296" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">...and still not winning - even more</td></tr>
</tbody></table><br />
<b>TRAINING:</b><br />
A. Power Clean - 1,1,1; rest 5 min<br />
B. AMRAP Burpees in 20 sec; walk rest 2 min x 3<br />
C. Row sprints - 30 sec @ 95%; walk rest 1:30 x 3<br />
<br />
post:<br />
A.high load<br />
B. reps<br />
C. watt avg/set<br />
to comments<br />
<br />
Friday/Saturday off, Sunday competition<br />
don't forget to <a href="http://optstore.blogspot.com/2009/08/big-dawg-challenge-september-25-2010.html">register</a>!OPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.com88tag:blogger.com,1999:blog-955910955820173624.post-40102491538148577312011-01-11T19:48:00.000-07:002011-01-11T19:48:26.488-07:00wed, jan 12, 2011<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBQYnYDu4-TINU3xBZTZQGyF-n5aMEZ2tRia6VeketVumXIJx2pc10HydHt2iU9F73Nj0LdW2s6UHI7IaiKqvs43qHEgxQflV2SwL4TQq0Ex0ZcxD2D8dTukC5Reela0K3xNWIq6_t0A/s1600/CIMG1010.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBQYnYDu4-TINU3xBZTZQGyF-n5aMEZ2tRia6VeketVumXIJx2pc10HydHt2iU9F73Nj0LdW2s6UHI7IaiKqvs43qHEgxQflV2SwL4TQq0Ex0ZcxD2D8dTukC5Reela0K3xNWIq6_t0A/s640/CIMG1010.jpg" width="360" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">assessing thorasic mobility - why he might be able to OHS 210# fifteen times</td></tr>
</tbody></table><br />
<b>TRAINING:</b><br />
<br />
as many rounds in 10 min @ 90%:<br />
5 ring dips<br />
5 Dead Lift - 135#/95# <br />
5 hang power clean - 135#/95#<br />
<span style="font-size: xx-small;">rest 10 min</span><br />
as many rounds in 5 min @ 90%:<br />
1 rope ascent<br />
10 wall balls - 20/14# to 10ft<br />
<br />
post rounds and notes to commentsOPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.com73tag:blogger.com,1999:blog-955910955820173624.post-83700195207983328542011-01-10T20:35:00.000-07:002011-01-10T20:35:45.618-07:00tues, jan 11, 2011<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8jsGyisxXjhWI2Ly4z5_b-ryulT_emuOeR654fb0QzgZjLw47Uwc_2lJMEzizERWahxUv8GCaLPqfcJIS3nu6b7L2kPJ7ALehYJfn6CwJdSV1gbjgggKF6zKJx1D0IpsM738dTZ1Flg/s1600/IMG_0243.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8jsGyisxXjhWI2Ly4z5_b-ryulT_emuOeR654fb0QzgZjLw47Uwc_2lJMEzizERWahxUv8GCaLPqfcJIS3nu6b7L2kPJ7ALehYJfn6CwJdSV1gbjgggKF6zKJx1D0IpsM738dTZ1Flg/s400/IMG_0243.jpg" width="298" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">wassup Dawgs - I'm 2 today!</td></tr>
</tbody></table><b>TRAINING:</b><br />
<br />
3 sets:<br />
20 unbroken chin ups<br />
Row 400 m @ 95%<br />
rest 5 min actively<br />
+<br />
30 sec amrap DU's<br />
30 sec rest x 10<br />
<br />
post notes and reps to comments<br />
single training wed, thurs, fri/sat off, sunday competition, mon/tues off, wed onward build till season beginsOPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.com71tag:blogger.com,1999:blog-955910955820173624.post-51060766188088546542011-01-08T20:46:00.000-07:002011-01-08T20:46:15.027-07:00sun, jan 9, 2011<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio7O8NHyYltqtl-FUj_rtSW-6pfW0EA4OAvoNQd58N1erDuhwjK_D73PYSxz0UuTTCTU92il4C0l7kdu1AmLImjWPlaXu74s533IzXcOkiZ3wBsiE6gr4sLjBEiL2vXGBBaACjeJsWbw/s1600/IMG_0744.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio7O8NHyYltqtl-FUj_rtSW-6pfW0EA4OAvoNQd58N1erDuhwjK_D73PYSxz0UuTTCTU92il4C0l7kdu1AmLImjWPlaXu74s533IzXcOkiZ3wBsiE6gr4sLjBEiL2vXGBBaACjeJsWbw/s400/IMG_0744.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">a learning over time - never stop doing; keep talking for sure but NEVER stop doing!</td></tr>
</tbody></table><br />
<b>TRAINING:</b><br />
<br />
A. Close Grip Bench Press - 60% 1RM; 8 sets of 2 @ 10X1; rest 45 sec<br />
B. Clean Grip Dead Lift @ 12X1 - 3 x 3 @ 80% effort; rest 2 min<br />
C1. Ring HSPU - amrap x 3; rest 20 sec<br />
C2. GH Raises @ 1010; 10 x 3; rest 3 min<br />
<br />
post loads and notes to comments<br />
thanks for the videosOPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.com80tag:blogger.com,1999:blog-955910955820173624.post-15577361836753227032011-01-07T20:35:00.000-07:002011-01-07T20:35:44.126-07:00sat, jan 8, 2011<b>Appetite regulating hormones cortisol and peptide YY are associated with disordered eating psychopathology independent of body mass index. </b><br />
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.<br />
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.<br />
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.<br />
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. <i> </i><br />
<i>Eur J Endocrinol. 2010 Nov 23</i><br />
<br />
<b>TESTING:</b><br />
<br />
<b>Overhead Squat</b> - build to a 15RM;<br />
drop weight after 15 reps <br />
rest 1 min after last set - strip weight to get 95#/65# on bar<br />
then...<br />
<i>for time:</i><br />
20 squat snatch - 95#/65#<br />
30 pistols<br />
40 CTB chin ups<br />
30 pistols<br />
20 squat snatch - 95#/65#<br />
<br />
video the last set of 15 clean OHS reps, the 1 min rest, then the circuit<br />
post highest load, BWT and time for circuit along with video link to commentsOPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.com66tag:blogger.com,1999:blog-955910955820173624.post-13503752817689560352011-01-07T10:23:00.000-07:002011-01-07T10:23:04.811-07:00fri, jan 7, 2011<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-CwLUDIVCPRLEisKdtI1TYXZxzSPpU5u6OuhnZVMY2V70AWugRTeE1Sf3FWMyUwmsucdRXJV1H0HlpVGf7gLjCVF1-w80NGAEuABM_J7GQt3R-_pdC_XtqokpSEfdkrApgRsbRto9iw/s1600/Picture+3.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-CwLUDIVCPRLEisKdtI1TYXZxzSPpU5u6OuhnZVMY2V70AWugRTeE1Sf3FWMyUwmsucdRXJV1H0HlpVGf7gLjCVF1-w80NGAEuABM_J7GQt3R-_pdC_XtqokpSEfdkrApgRsbRto9iw/s400/Picture+3.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">dead in Austria, alive and kicking in North America; Ali Loach - my X-mas future ghost.</td></tr>
</tbody></table><a href="http://optstore.blogspot.com/2009/08/big-dawg-challenge-september-25-2010.html">January 16th BD challenge</a> - all day event - registration open now!<br />
Programmer - <a href="http://www.crossfitinvictus.com/coaches.html">CJ Martin</a> - OPT CCP Coach - Invictus PrincipalOPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.com14tag:blogger.com,1999:blog-955910955820173624.post-36731022628743520962011-01-05T20:32:00.000-07:002011-01-05T20:32:20.587-07:00thurs, jan 6, 2010<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfnQSJRKzynvAIU6HURHz2IE4DmYT5xjFHOcu0aZQd1I7XFNaPsi5_Rsnb61KjxnJ8JnecNQSg5zCkWqYsCsmv6aX5qv2rM5fqQBVchjrw8HSP8Fcvs53xli43DgjcT4kugu_n2yL7Hg/s1600/IMG_0218.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfnQSJRKzynvAIU6HURHz2IE4DmYT5xjFHOcu0aZQd1I7XFNaPsi5_Rsnb61KjxnJ8JnecNQSg5zCkWqYsCsmv6aX5qv2rM5fqQBVchjrw8HSP8Fcvs53xli43DgjcT4kugu_n2yL7Hg/s400/IMG_0218.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">a California sunset...</td></tr>
</tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglTjiLR38GqEDfSxp7qpxsQBxHgpcbiPHQIV3zrJkeosyQf9XuYIpIYMNvsGLAccDFKf26eCr5cdvuTSUg0qywaLCWkMe727t3_fSWOKmJAMvaN4aVMOPfiUl4d0xxkmTkklp-EMhoTQ/s1600/IMG_0232.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglTjiLR38GqEDfSxp7qpxsQBxHgpcbiPHQIV3zrJkeosyQf9XuYIpIYMNvsGLAccDFKf26eCr5cdvuTSUg0qywaLCWkMe727t3_fSWOKmJAMvaN4aVMOPfiUl4d0xxkmTkklp-EMhoTQ/s400/IMG_0232.jpg" width="298" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">...and asparagus in bacon fat; a great evening combo.</td></tr>
</tbody></table><br />
<b>TRAINING:</b><br />
<br />
5 sets for total reps @ 100% effort;<br />
1 min amrap KBS - 2/1.5 pd<br />
1 min amrap burpee jumping pull ups - bar 12" from max reach<br />
1 min amrap double unders<br />
<span style="font-size: xx-small;">walk rest 5 min actively</span><br />
<br />
post total reps to comments as well as your post workout meal in macros only - protein and carbs only<br />
<span style="font-size: xx-small;">(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)</span>OPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.com71tag:blogger.com,1999:blog-955910955820173624.post-41898771013162925222011-01-04T19:53:00.001-07:002011-01-05T08:30:09.887-07:00wed, jan 5, 2011 <style>
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</style> <br />
<table border="0" cellpadding="0" cellspacing="0" style="border-collapse: collapse; width: 366px;"><col width="152"></col> <col width="214"></col> <tbody>
<tr height="15"> <td class="xl26" height="15" width="152">Training with MAP intervals</td> <td class="xl24" width="214"></td> </tr>
<tr height="15"> <td class="xl25" height="15">Parameter</td> <td class="xl25">MAP #1</td> </tr>
<tr height="15"> <td class="xl25" height="15">Warm-up<span class="font6">/Preparation</span></td> <td class="xl25">10 min. Z1</td> </tr>
<tr height="15"> <td class="xl25" height="15">Rest</td> <td class="xl25">30 sec. Z1</td> </tr>
<tr height="15"> <td class="xl25" height="15">Work</td> <td class="xl25">30 sec. Z4</td> </tr>
<tr height="15"> <td class="xl25" height="15">Repetitions<span class="font6">/Set</span></td> <td class="xl25">10 times</td> </tr>
<tr height="15"> <td class="xl25" height="15">Rest<span class="font6"> between </span><span class="font5">Set</span><span class="font6">s</span></td> <td class="xl25">5 min. Z1</td> </tr>
<tr height="15"> <td class="xl25" height="15">Number of sets</td> <td class="xl25">2 to 3</td> </tr>
<tr height="15"> <td class="xl25" height="15">Return to resting</td> <td class="xl25">10 min Z1/Z2</td> </tr>
<tr height="15"> <td class="xl25" height="15">Intensity/Load</td> <td class="xl25">91-96%</td> </tr>
</tbody></table><b> - taken from <a href="http://optstore.blogspot.com/2009/08/opt-ccp-ep-program-design-level-1.html">OPT CCP program design Level 1</a> course - teaching how to <u style="color: blue;"><i>train</i></u> maximum aerobic power</b><br />
<br />
<br />
<b>TRAINING:</b><br />
<br />
3 muscle ups<br />
breathe 10 times slowly x 8<br />
+<br />
1 advanced HSPU (advanced for you) every 30 sec for 12 min<br />
+<br />
In 6 minutes move from performing 5 GH raises and 3 L pull ups back and forth at a controlled pace<br />
+<br />
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!"<br />
<br />
post notes to commentsOPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.com53tag:blogger.com,1999:blog-955910955820173624.post-11908670721853582152011-01-03T20:38:00.000-07:002011-01-03T20:38:12.805-07:00tues, jan 4, 2011<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsdQRgzJQQcmxkAd9yYcLF21W3TEfIBx7eruyc3PXbRQYVx9PaScEasuRrUqtHdSa-3YBYW7_xfWoP6CEwTRUVGo03RA3TocigLR9OU6gSkyn5oM-gpYUz3JznDjHAAQZdJze2sHuOVQ/s1600/IMG_0843.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsdQRgzJQQcmxkAd9yYcLF21W3TEfIBx7eruyc3PXbRQYVx9PaScEasuRrUqtHdSa-3YBYW7_xfWoP6CEwTRUVGo03RA3TocigLR9OU6gSkyn5oM-gpYUz3JznDjHAAQZdJze2sHuOVQ/s400/IMG_0843.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">"Wes-ticles" prepping for a clean - guess his position in hockey?</td></tr>
</tbody></table><b>TRAINING:</b><br />
<br />
A. Power Clean x 1/Split Jerk x 3 - 80% effort; rest 2 min x 3<br />
+<br />
5 sets:<br />
Hang Power Clean x 7 unbroken light and fast<br />
<span style="font-size: xx-small;">rest 0 sec</span><br />
Airdyne 25 sec @ 97%<br />
<span style="font-size: xx-small;">rest 4 min walking actively - if this is too much time you're not working hard enough</span><br />
<br />
post loads A and notes about intensity to part 2 to comments<br />
single training sessions on wed and thurs, fri off, single tester on saturday with video submission, single training on sunday<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXPL836wbYX-bPKdvQ_siFiyMyx5orR-J0YnZYx0Bty7lmMYrbXz3F9NKiJBe11h8sFCHcqEXKJZbzVEK6YbcQTrD2eXgBzObkyRwqobNAC75fgRHgQ_BdSP-95pBEyArXkSUb2qug8A/s1600/canadiansbig_77349.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="278" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXPL836wbYX-bPKdvQ_siFiyMyx5orR-J0YnZYx0Bty7lmMYrbXz3F9NKiJBe11h8sFCHcqEXKJZbzVEK6YbcQTrD2eXgBzObkyRwqobNAC75fgRHgQ_BdSP-95pBEyArXkSUb2qug8A/s400/canadiansbig_77349.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">nice fan support - especially in BUFFALO!</td></tr>
</tbody></table>OPThttp://www.blogger.com/profile/07201858094284716780noreply@blogger.com76