G

messed up the order a little last week, mind was elsewhere, was supposed to finish week with W but did MW day before so G today;

WOD - strict chin up/L-up/BFK chin up/chest to bar chin up practice + 1 legless rope climb, 1 min rest x 10 + as many rds in 5 min of 5 GHD raises/10 GHD sit ups/15 push ups - 5.3 rds (on video) + clap push up practice (3 sets of 10 tight ones)

felt good after sweet POSE method cert here at OPT this weekend, did Mon-Fri last week WOD's, then a cert WOD on sat - 4 rds of 400m run/50 squats - time was 10:12, then running on toes and learning all weekend; add that to our ultrasound this am (we're having another girl - YIPPEEEE, sister for Hannah - name Chloe) and so my mind was mush so did more tech work this noon and probably tomorrow until ready to hit it hard again later this week

seeing another human developing makes me realize how special we all are to have the ability to play/run/breathe...enjoy the good things...makes you wonder why we EVER get "caught up" in attachment to anything (our own emotions, confrontations, pace of life, keeping up with the Joneses...)...will chat more about that one another time....

G

it really is amazing how you can use your own body weight vs. speed/time/distance moved to create some powerful workouts....look back here often for options...some will ask how can 50 chin ups and 50 ring dips + as many burpees in a minute + squats with your own body weight can be effective...well..it's a fair question....it all depends on the INTENSITY used within that workout.

so many ask when i prescribe tabata squats if "that's all"..if you're asking that, you're not working at them hard enough with enough speed and efficient form...doing them as bottom to bottom squats for 4 sets after chins/ring dips and burpees can leave you ...well....err..."tired"

WOD: 5 sets of 10 chest to bar chin ups/10 ring dips - 3:35, 5 min rest, as many burpees in 1 minute (chest to deck, jump to 12 inches overhead) - 30 reps, 5 min rest, 4 sets of tabata bottom to bottom squats - 22/20/15/14 - the last one hurt...will try to include all videos...thank whomever it was that created weekends....oh wait now, we have our CF endurance cert here tomorrow @ OPT...no rest...back Monday.....

MW

M=metabolics (cardio respiratory dominant), W=weights (implements added to movements), G=gymnastics (body weight in space)

mixing these appropriately can result in; enormous amounts of variation to training/based on the design a huge change in hormonal response (the secret and magic by the way in program design)/and creativity to exercise...by creating different exposures to different implements my athletes can beat other athletes excelling "relatively" in their own sport while not even training for that other athletes sport...

i.e. i train others max 5-6 hours TOTAL per week with exposure to all energy systems (short, anaerobic, sustained...and all their friends) and others train one of these energy systems 16-20 hours per week...and we get better results at THEIR game WITHOUT training those specific systems...why?.. its because of exposure to a variation of all systems maintaining parallels with the 10 physical fitness components....the human system is then able to adapt relative to various exposures to bascially different pain honestly

WOD (video) - 50DU's/20 WB's-26#/35DU's/35 WB's-26#/20DU's/50 WB's-26# - 6:02

WB's to 10 ft with 26# ball great training for Karen, plus 50 GHD sit ups and 45 Abmat sit ups for practice after; Geoff did Karen today in 4:41 - a huge accomplishment - well done Geoff.

my PB for Karen was 4:45 and i remember the pain i went through for that; so this officially opens a spot for a rematch with him to be slated sometime in the future for a head to head on video here at OPT blog with our little girl "Karen", again awesome job Geoff! watch his rhythm on video and breathing - the key to a legit "Karen" (150 wall balls for time - 20# to 10ft)

MGW

day 3 on the power search...still learning....
i have learned over time that with training comes its close friend discomfort...ironically the more "comfortable you get with uncomfortable" the payoffs come sooner...
as i rested b/t sets today, i did not have to listen to my watch for the 3 minute rest, as the sec counted down i was thinking that a few more sec and i'd be ready...no way, 3..2..1..go...
it teaches you to get uncomforable, pick a rest time, STICK TO IT...it will be your friend over time
on the 3rd round to 5th round today i did not listen to the brain, it says rest but i persevered
WOD -
9 push jerk - 115#, sprint 250 ft, 21 K2E's, rest 3 min
12 push jerk - 115#, sprint 250 ft, 18 K2E's, rest 3 min
15 push jerk - 115#, sprint 250 ft, 15 K2E's, rest 3 min
18 push jerk - 115#, sprint 250 ft, 12 K2E's, rest 3 min
21 push jerk - 115#, sprint 250 ft, 9 K2E's
times - 1:16, 1:16, 1:20, 1:50, 2:12
push jerk endurance got me again, this will get better, i.e. OH stuff, a focus for me...gassed after last round
tomorrow - MW

WG

power eh?

if i have learned anything over the past number of years its that strength is nothing if not used properly...it think a wise man once used the terms - "production of force" - well a great way to do that is by learning to move a weight with speed/co-ordination/correct timing/agility and all else through weightlifting - clean and jerk and snatch - LEARN IT!!!, snatch x 5 x 3 and you've got a WOD;

snatch - 5 sets x 3; 180 sec b/t sets

133x3/143x3/153x3/163(f)/153x3/163(2) - goal is 100 kilos within the next few months for 1, a start with triples, not stellar as i felt my weight on my toes on 2nd pull, gotta committ, will take practice...

+

20 sec on/20 sec off alternating for 4 sets on video (well most of it);

OHS - 95 lbs/Chest to Bar Chin Ups

OHS - 12/11/11/10---Chin Ups - 17/16/12/11

M

the goal - one word - power!

1st stage, getting started..one of the best ways to anaerobic capacity is row intervals..its like you cannot escape it - the pain that is; resting for 3 min the 1st round seems like an eternity, by the 3rd round it feels like 30 sec, goal was 5 rounds but i pushed it on rd 1 as it felt easy - bad idea, good thing is that i know i can pull a 1:26-1:27 right now fresh, will test soon

next few weeks will be M-F on CF methodology (M,GW,MGW,MG,W/G,WM,GWM,GW,M/W,MG,WMG,WM,G) with weekends off - goal is power output increases

today's WOD - M focus - 500m row, 3 min rest x 3 - times-1:30.7/1:37.2/1:42.9 - damper 5, foot pad 3

talk about lactic acid (the BEST fuel out there) that's right - fuel, not mechanism of fatigue -fuel!

now my friend mr. carbohydrate...

Game Over

as i look back i can now say "what a journey"!
my year concluded it seems with the Crossfit Games in Aromas, California in early July...since i have been resting/analyzing/resting/analyzing/resting....
from september onwards i was quite convinced that i was going to only go and coach this year as i had many others interested in this amazing new sport...as my year went on from O-lifting learnings to the Helen PB to great training at OPT to injury to the Crossfit movie taping it seemed to come on quickly....
in '07 i was prepared mentally to win and had visualized it over and over before the games without mentioning it, this time the stars were not aligned..i gave my all but as i look back, it just was not there..my responsibility...new learnings, things will change
OPT had numerous athletes compete and set PB's and accomplishments in just experiencing the games and for that i am so grateful that others were able to finally experience the thrill of the weekend of 4 tough workouts...
the energy and enthusiasm displayed there for 300+ athletes giving their all was powerful indeed....
personally i was 5th place going into the Sunday event (30 reps for time of 155# full squat clean and jerk)...and ironically it was the movement that i had left last years games thinking i needed to improve upon (o-lifting speed/power)...i ended up T-11th at the end of the day, dissapointing at the time until i was able to realize that EVERY rep i did complete was as near perfect for MY capabilities as possible...there was a huge relief/breakdown/realization after 2 of my O-lifting mentors - Mike Burgener and Greg Everett were there to chat after the finals and Mike hugged/whispered to me that "all reps were perfect"...that phrase and time he took to mention that MADE my weekend....i knew i did my best, my best was not good enough but i felt good
remembering back now i actually may have caused mental confusion for myself after i told Tony B that after the run on Saturday night (the run that up until the gun went off i did not think i was going to be able to do it - thanks to Geoff Cuskelly/Ian Goodwin and Jeoff Drobot/Shaun Riddle i was able) that it feels like i can retire now, i actually said that out loud after...as the emotional roller coaster i experienced pre games with a calf injury and lack of running for 10 weeks made me question myself a number of times...very tough for me as i have never done that before (another good learning/maturity builder)...it felt as if the weekend was over after that...and as you know, it wasn't...anyhoo
a great time...i would have not been there if it was not for my wife and her support, with new child inside and Hannah at her side cheering me on all year, i am truly fortunate...
from here forward there will be more posting/learning/training/lots...stay tuned

fit chix

@ OPT we celebrate fitness and the improvement of....
it has been said in the CrossFit world that men will die for points...well i gotta say...women will die for chin ups...nothing has induced such a positive response long term for OPT female clients than trying to improve fitness standards such as the chin up.
having goals of fitness set in front of females when they begin their journey here @ OPT has had a much more far reaching, positive impact than traditional methods and thoughts of increased fitness as - "lose inches in only 3 weeks", "..and you don't even have to sweat", "just 5 minutes/day", "lose 15 lbs in only 20 days or your money back"...
how does this create accountability you ask? by laying out for females that they have to do 5 assisted chin ups and assisted dips with 1/2 their BWT, 25 kneeling push ups, a tabata sit up score of 13, a sorensen test of 2 min and a 500 m row of 2:00 makes all the females and more you see on the board above that we have hangin here @ OPT MUCH, MUCH more excited to hit the gym than focusing on calories burned, inches lost and pounds shed...
when the focus is put on improving fitness for females first and foremost in general, great things happen...comments like "i like being strong", "i can do 10 push ups now", "i got my first chin up", or "i got my first double under" are heard around here and less of "how much did you lose" as soon as they are greeted...or..."how did your weigh in go?"...at gatherings....
OPT female clients are tough, they don't take it from anyone, they are strong and capable because of their committment to fitness first...i see it carry over in day to day all the time...they walk anywhere with a positive, strong aura about them...because they can run with the best of them, lift more than their husbands/boyfriends/partners, scare other females at globo gyms; it initiates a confidence in day to day endeavours
they listen to others discuss how hard it was to take care of the kid yesterday...and they think - "honey, i did the "filthy fifties" workout yesterday @ OPT, NOTHING challenges me more than that, i'm capable of anything, bring it!

a 9-5 thing

How does one create success and consistency in their job?
- they show up, they do what they're told or decide to do, they listen, they learn, they teach, they prosper...
How does one create success in relationships?
- they listen, they communicate, they persevere, they learn, they prosper....
How does one create success financially?
- they budget, they analyze costs/savings, they attract positivity to wealth, they listen, they learn, they prosper...
How does one create success in fitness?
- you get what i'm throwing down here right? unfortunately a lot see this as a large undertaking involving major hurdles, success/failure emotional attachments, lack of time, and a "what if i do not get it done" mentality; as well as a chance to kaibosh (sp?) the whole operation...
let me give you a few simple starters if you need a jump start that everyone is currently taking the time to do with every other aspect of their life, just not for themselves in fitness...please read above...
1. show up! - just get there, the battle is won then; do you decide one day for the job that you're "just not going today"?
2. listen and learn - take it from the experts and stop making decisions for yourselves based on what you've read or heard in a magazine or Googled; listen to the boss - simple
3. make time for it! - it's such a norm to get gas for the car, food for the kids, go to work....plan the exercise, let everyone else know it's a 9-5 thing for you now....

"Dis" Organized

what would happen if fitness became a sport?

i mean this in regards to our concept of fitness and what it means to be truly fit....not aesthetic based, function based...

where do you think that would put organized sport?

let's just think big and say that every child was required and taught by teachers (paid REALLY WELL) for a minimum of 1 hour per day physical activity in fitness - not sport based "gym class" - fitness - i.e. db's, gymnastics, rowing, weights, sprinting, throwing....

on weekends they attend 2 hour sessions per day - where the parents have to participate as well (not sit in stands and drink coffee)

then at summer time, it's the same just more of it as in camps - 40 hours per week of it - learning about nutrition, themselves as humans, realizing potential, creating confidence...

MAD you say...well ask any parent with children involved in organized sports today...ask how much time is taken based on that - hockey parents travelling 1 hour each way to watch their 6 year old play 10 minutes in a hockey game....child has fun....parents sit and watch...efficiency..?

the argument lies in the effectiveness of this long term for weekday and weekend "specialized" activities..how about we just get more fit? (no goals, no awards, no "seasons")...just more fit

and how about adults monitoring their progress because they are working out with them...harmful you say...ignorance i say...i can give you 100 examples where i have seen an adult and child collaborate to find that fitness has no age boundaries - we have moms, dads and children working their asses off here at OPT all the time - TOGETHER...and we are starting to see an endless opportunity where these kids can flourish LONG TERM without disruptions due to schedule conflicts, teams, points, assistant captains, periods, halftimes, uniforms....get my drift

just think about the implications long term, we as adults see this as we improve our fitness...ours is broad...why in children do we have to specialize???... if Johnny does not sign up again for hockey next season Dad has no idea how he is going to go play golf on Saturdays when Johnny is supposed to be at hockey...whatever will he do?????

there are no limits to this, the answer to the question of when do they start is answered with current programs at globo gyms alike - gym and swim...you know the classes...funny how we think that invloving kids in weights and exercise at 3 years of age is shunned yet put some skates or a dance outfit on and it's fine....?...interesting..you don't want me to pull out all the stats showing injuries, disorders and the like in organized sport vs free activity and exercise alone do you?

let's think big folks...make fitness your sport and encourage kids and others to enjoy it as their sport as well...not with ellipticals and pecdecks but with jumping, running, throwing, sprinting, lights db's...make it short and sweet and fun...as fitness is!