Optimum Performance Training Inc. will be hosting 4 online competitions from Sep 2009 to March 2010.
The individual competitions will be tests of fitness over a 2 day period; the first being Sept 26th and Sep 27th, 2009; the second being Nov 14th and 15th, 2009
The workouts will be released days prior to the weekend events.
These competitions are open to all.
A few things to start:
- there will be 4 total competitions
- prizes will be awarded to top male and female for each competition as well as year end "top dawg"
- how one places in each event will go towards overall year end score to determine the "top dawg"
- video entries are mandatory if you are not judged within Optimum Performance Training
The competitions will give those who choose fitness as their sport an opportunity to test themselves throughout the year. It will allow the building of a community, one which believes in continually testing human performance under our definition of fitness.
Use the competitions as weekend events for your affiliates, as opportunities to get together with other dawgs or just as a chance to compete against a few of the fittest around.
The Big Dawg schedule and planning will be based on these events as well as of course the accumulation of preparing everyone in their area for their respective regional qualifiers for a chance to get to the show.
This is what we know right now for sure, more details to follow including prizes, awards and event details...enjoy!
jump around
"flight simulator"
for time;
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders
post time to comments
you MUST stop b/t sets
you CANNOT skip singles in b/t sets
look for rest day post regarding online Big Dawg competitions starting in September and continuing throughout the year; this announcement is a big one
post wod fuel male:
above 12% - 30g prot/15g carb
8-12% - 30g prot/30g carb
below 8% - 30g prot/45g carb
post wod fuel - female:
above 16% - 20g prot/15 g carb
12-14% - 20g prot/25 g carb
below 12% - 20g prot/35 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
for time;
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders
post time to comments
you MUST stop b/t sets
you CANNOT skip singles in b/t sets
look for rest day post regarding online Big Dawg competitions starting in September and continuing throughout the year; this announcement is a big one
post wod fuel male:
above 12% - 30g prot/15g carb
8-12% - 30g prot/30g carb
below 8% - 30g prot/45g carb
post wod fuel - female:
above 16% - 20g prot/15 g carb
12-14% - 20g prot/25 g carb
below 12% - 20g prot/35 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
Wed, Aug 5th, 2009
A1. BB Forward Lunges @ 10X1; 4-6/leg x 4; 90 sec
(push through heel to get up; alternate legs/rep)
A2. Strict Ring Dips @ 2121; amrap x 4; 90 sec
B. Pistols @ 3011; 8-15/leg x 3 sets; 45 sec b/t legs
(ass to grass, use assistance if needed but get full ROM)
C1. Heavy Implement Russian Step up @ 1110; 12-15/leg x 3; 60 sec
(carry something heavy wherever/however; bench at or higher than knee cap, place working leg on bench, step up and kick opposite knee as high as possible in air at top of step up; working leg remains on bench throughout set)
C2. Knees to Elbows @ 10X0; 20 x 3; 60 sec
post loads, reps and notes to comments
post wod fuel male:
above 12% - 40g prot/15g carb
8-12% - 40g prot/35g carb
below 8% - 40g prot/55g carb
post wod fuel - female:
above 16% - 30g prot/20 g carb
12-14% - 30g prot/30 g carb
below 12% - 30g prot/40 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
(push through heel to get up; alternate legs/rep)
A2. Strict Ring Dips @ 2121; amrap x 4; 90 sec
B. Pistols @ 3011; 8-15/leg x 3 sets; 45 sec b/t legs
(ass to grass, use assistance if needed but get full ROM)
C1. Heavy Implement Russian Step up @ 1110; 12-15/leg x 3; 60 sec
(carry something heavy wherever/however; bench at or higher than knee cap, place working leg on bench, step up and kick opposite knee as high as possible in air at top of step up; working leg remains on bench throughout set)
C2. Knees to Elbows @ 10X0; 20 x 3; 60 sec
post loads, reps and notes to comments
post wod fuel male:
above 12% - 40g prot/15g carb
8-12% - 40g prot/35g carb
below 8% - 40g prot/55g carb
post wod fuel - female:
above 16% - 30g prot/20 g carb
12-14% - 30g prot/30 g carb
below 12% - 30g prot/40 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
Tuesday, August 4th, 2009
A1. Stiff Legged DL @ 3020; 6-8 x 4; 90 sec
A2. HSPU @ 2121; amrap x 4; 90 sec
(for HSPU, measure the distance from one deltoid to the next, this is the distance your hands must be placed apart on the floor - draw a line if you have to; a portion of the thumb and pointer finger must be touching)
B. Chest to Bar Chin Up Ladder - 1-10-1; rest as needed b/t reps to ensure no fractions
C1. DB Back Extensions @ 4022; 6-9 x 3; 60 sec
C2. GHD Sit ups @ 2020; 25 x 3; 60 sec
post loads, reps and notes to comments
post wod fuel male:
above 12% - 40g prot/15g carb
8-12% - 40g prot/35g carb
below 8% - 40g prot/55g carb
post wod fuel - female:
above 16% - 30g prot/20 g carb
12-14% - 30g prot/30 g carb
below 12% - 30g prot/40 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
A2. HSPU @ 2121; amrap x 4; 90 sec
(for HSPU, measure the distance from one deltoid to the next, this is the distance your hands must be placed apart on the floor - draw a line if you have to; a portion of the thumb and pointer finger must be touching)
B. Chest to Bar Chin Up Ladder - 1-10-1; rest as needed b/t reps to ensure no fractions
C1. DB Back Extensions @ 4022; 6-9 x 3; 60 sec
C2. GHD Sit ups @ 2020; 25 x 3; 60 sec
post loads, reps and notes to comments
post wod fuel male:
above 12% - 40g prot/15g carb
8-12% - 40g prot/35g carb
below 8% - 40g prot/55g carb
post wod fuel - female:
above 16% - 30g prot/20 g carb
12-14% - 30g prot/30 g carb
below 12% - 30g prot/40 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
FS
Front Squat - 10 sets of 2 @ 90% 1RM; rest 180 sec b/t sets
+
2 rounds for time;
50 double unders
20 knees to elbows
post front squat weights and notes and time for met con to comments
+
2 rounds for time;
50 double unders
20 knees to elbows
post front squat weights and notes and time for met con to comments
pull and run
20 sec AMRAP touch and go Power Clean
Sprint Run 200 m @ 95%
rest 3 min
7 sets
choose a weight in which you can perform non stop reps of power cleans for 20 sec (no pause on ground or in rack position), when the 20 sec timer goes off, sprint run 200 m @ 95% effort
you choose the power clean weight for all 7 sets
ensure the sprint is powerful for entire 200m, focus on speed and form
total the reps lifted per round; add them all up x load used in kg x distance travelled in feet (measure distance of bar height when loaded with weight on ground to acromion @ shoulder joint in feet)
(i.e. 84 total lifts x 50kg x 5ft = 21,000 as score)
you cannot change weight once chosen for 1st round
post your score to comments as well as post workout fuel choice in exact amounts and choice
Sprint Run 200 m @ 95%
rest 3 min
7 sets
choose a weight in which you can perform non stop reps of power cleans for 20 sec (no pause on ground or in rack position), when the 20 sec timer goes off, sprint run 200 m @ 95% effort
you choose the power clean weight for all 7 sets
ensure the sprint is powerful for entire 200m, focus on speed and form
total the reps lifted per round; add them all up x load used in kg x distance travelled in feet (measure distance of bar height when loaded with weight on ground to acromion @ shoulder joint in feet)
(i.e. 84 total lifts x 50kg x 5ft = 21,000 as score)
you cannot change weight once chosen for 1st round
post your score to comments as well as post workout fuel choice in exact amounts and choice
mother tucker
that was fun. thanks Tuck.and a shout out to Bill Tillipaugh - OPT client
congrats to Bill and the trainers here at OPT for helping to build another monster
pre stats:
221.1# BWT, 18.24%, lean mass - 82kg - Mar.10th, 2009
1st WOD - "Cindy" - 9 rounds - "thought i was going to die"
daily food example:
1 cup vanilla almond special K with skim milk and coffe with milk/quakers brown sugar oatmeal and raisins/chicken breast with tomatoes and cooked rice/1 activia yogurt and granola/1 serv Yangees pot roast and skim milk
post stats:
193# BWT, 6.95%, lean mass - 82kg - July 30, 2009
latest WOD - squat clean Grace - 5 min - "that was fun"
daily food example:
OPT smoothie - whey, berries, full fat yogurt, ground flax, nut butter, water/2 oz raw milk cheddar, 30 almonds/chicken salad with lettuce, tomatoe and cucumber and oil dressing/1 small yogurt and 45 cashews/Cobb salad - ate out
Squat
Ryan Molle row times @ OPT on Tues, July 28th....building machines in this little shop
5 sets for loads;
A1. High Bar Back Squat @ 30X0; 4-6 reps; 10 sec rest
A2. DB Walking Lunges @ 1010; 6 reps/leg; 10 sec rest
A3. Jumping Air Squats @ 10X0; 15 reps; 120 sec rest
A4. Supinated Strict Weighted Chin Ups @ 31X1; 3 reps; 10 sec rest
A5. Chest to Bar Kipping Chin Ups unweighted - 6 reps; 10 sec rest
A6. Kipping Chin Ups unweighted - 9 reps; 120 sec rest
post loads/reps/notes to comments
get air on jump squats, work on explosion, hands behind head at all times
warm up well and start hard and heavy for A1 and A4....prepare to drop weights to fit into rep range, goal here is volume and intensity
post wod fuel male:
above 12% - 45g prot/15g carb
8-12% - 45g prot/40g carb
below 8% - 45g prot/65g carb
post wod fuel - female:
above 16% - 35 g prot/20 g carb
12-14% - 35 g prot/35 g carb
below 12% - 35 g prot/50 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
OH 2
5 rounds for time;
5 shoulder press - 95#/65#
10 push press - 95#/65#
15 push jerk - 95#/65#
rest 15 min
skill work:
dead hang to inverted on rings - 50 reps
post time for met con and notes of inversions to comments
straight up and down and bottom and top for inversion, no kip allowed, allow to lats and shoulders to do all the work
post wod fuel male:
above 12% - 40g prot/20g carb
8-12% - 40g prot/40g carb
below 8% - 40g prot/60g carb
post wod fuel - female:
above 16% - 30 g prot/15 g carb
12-14% - 30 g prot/30 g carb
below 12% - 30 g prot/45 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
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