Blog

Filtering:

November 27, 2014

OPEX3

Happy Thanksgiving from OPEX! We hope you enjoy the day with your families and friends.

Function

Function 11/27/14

A1. Weighted RFESS – load with DBs in each hand – pause 2 seconds off floor – 4×4-6/leg
A2. Close-grip bench press – 4×4-6
+
5 minute AMRAP – 80 to 85%
400m Run
AMRAP in remaining time:
5 Deadlifts – 60% 1RM
5 Burpees over bar

Rest 3 minutes

5 minute AMRAP – 80 to 85%
400m Run
AMRAP in remaining time:
10 Front squats – 45/35#
10 Supine ring rows – feet on ground, rings set to sternum height

Being

Being 11/27/14

REST DAY

Will

Will 11/27/14

REST DAY

She

She 11/27/14

REST DAY

New to the Blog? Check out our FAQs and Glossary.

Subscribe to the Blog HERE!

November 26, 2014

martin-and-scott
OPEX CCP Level 2 Coaches Scott Dillon and Martin Altemark

Do you remember what it was like the very first time you stepped into a gym?

Today I had a 50-year-old female client who came to the gym for the first time in her life.  She told me she wasn’t going to come—that she had thought about cancelling.  But then, last minute, she decided to give it a try.

I watched her nervously come in and sort of look around at the other people already working out.  Of course it was all my 20-something guys in the gym doing deadlifts.  That only added to the intimidation factor.

But the fact was she was here AND it was not easy for her to be here.  And I remembered what it was like the first time I walked into a gym, so I put myself in her shoes.

I got really really present with her.  No distractions.  It was just her and me.  And because I was so present with her, she got present with her workout.  She stopped worrying about who else was in the gym and she focused on her movements and her reps.

It can be overwhelming for new clients and it’s easy to take that for granted as a coach who pretty much lives in the gym.  It’s home to us and comfortable, but that’s not the case for everyone.

So this is a little reminder to be present with your clients.  It may be exactly what they need.

Sharon Prete
CCP Life Coaching Co-Conductor

Function

Function 11/26/14

REST DAY

Being

Being 11/26/14

8min 85% effort:
Row 150m
5 PS 135/95#

rest walk 3mins

8mins 85% effort:
8 box jump sd 24/20″
5 HSPU
5 CTB chin ups

rest 3mins

8mins 85% effort:
30 DU
5 burpees
8 walk lunges

rest 3mins

8mins 85% effort:
Row 150m
6 ring dips
6 wall balls 20/14# 10′ target

Will

Will 11/26/14

AM
AD 30 sec @85%
AD slow spin 30 sec
x 40
– rest 3 min every 10 sets

PM

Amrap 3 min:
1 thruster (185#)
25m double KB front rack carry (2pd/h)
rest walk 2 min
x 3

Rest as needed

8 rounds for time:
8 clapping push ups
4 jump squats (30% of RM)
2 Axel bar DL (245#)

She

She 11/26/14

A. Snatch – build to a heavy single (not a 1RM)
– then take 85% and complete 3 more singles at that weight; rest as needed
B. 6 sets – every 90 sec – BS @20X1 w/chains x 4 (60-65%)
+
For time:
Row 500m
20 TTB
20 FS (115#)
Row 300m
10 L pull ups
10 thrusters (115#)
Row 100m
5 Rope Climb
5 squat clean thruster (115#)

New to the Blog? Check out our FAQs and Glossary.

Subscribe to the Blog HERE!

November 25, 2014

Screen Shot 2014-11-24 at 4.59.32 PM

In case you missed it! You can go HERE to view a replay of the Low Testosterone webinar hosted by James FitzGerald and Functional Diagnostic Nutrition‘s Reed Davis.

Function

Function 11/25/14

500m row – at +2 pace
Rest 2:30 x4

500m row – at pace
Rest 2:30 x3

500m row – at -2 pace
Rest 2:30 x2

Notes:

-Examples for row – if my pace if 1:45/500m
1:47/500m at +2 seconds
1:45/500m at pace
1:43/500m at -2 seconds

Being

Being 11/25/14

A. Power clean TnG cluster 2. 2. 2; rest 10sec/rest 3mins x 3
B. Split jerk from blocks 1. 1. 1 65% of 1rm – emom – 8-10mins
C. 5 sets of 5 for time 155/105# PC and jerk Tng grace style
+
Row 500m @2k PR pace
rest 3mins x 8 all rows same pace
rest 5mins after the 4th row

Notes:
– build per set on PC
– Tech work on SJ
– record rest times btw sets
– if the row is to fast to sustain the same pace back it off a bit
– all rows should be the same pace focus on recovery btw rows

Will

Will 11/25/14

AM
Row 1k @ Aer pace
15 sec star side plank/side
rest walk 1 min
x 8

PM
A. Jerk dip squat + SJ; 3@80%, 2@85%, 1@90%; rest 2-3 min (from previous weeks heavy single)
B. 10 sets – every 2 min – push press + power jerk (build from 185-225#)
+
3 rounds for time:
15 strict HSPU
15 CTB chin ups

rest as needed

6 min amrap:
1 legless RC
6 burpees (12″ target)

She

She 11/25/14

A. Emom 8 min – Jerk x 1 (from blocks, 75-80%, perfect mechanics)
B. Push press – build to a moderately heavy set of 1 (5 sets max)
C. PC; 5,5,5; rest 3 min (5 singles, not Tng, build from 70%)
+
5 sets – each for time:
2:30 minute time cap
10-20-30-40 yard shuttle run
AMRAP in remaining time shoulder to overhead (75,85,95,105,115#)
Rest 1 minutes b/t sets

New to the Blog? Check out our FAQs and Glossary.

Subscribe to the Blog HERE!

November 24, 2014


Exclusive Coaching Client Marcus Filly completing a 1 to 10 CTB ladder in 1:41 (left) and 1:33 (right). A little over a year between attempts.

“One of the marks of excellent people is that they never compare themselves with others. They only compare themselves with themselves, and with their past accomplishments and future potential.”

James FitzGerald
Director, OPEX

Function

Function 11/24/14

A1. Goblet squats – 3×10-15 – rest 30 seconds
A2. Seated DB press – 3×10-12 – rest 30 seconds
A3. AbMat situps – 3×18-25 – rest 2 minutes
+
B. 5 sets
30  seconds Kettlebell swings – 55/35#
Rest 30 seconds
30 seconds Airdyne – 90%
Rest 30 seconds
+
C. Side plank – 30/30/30×5 – Right/Left/Rest

Being

Being 11/24/14

A. every 90sec – snatch 75% of 1rm 1. 1. 1 – x 8
B. emom – FS @20X0; 2-3 60% of 1rm speed focuse – 6-8mins
C. emom – 3 chin ups + 3 CTB chin ups + 1 bar MU – 5-7mins
+
6-8sets 90% effort
10 wall balls 20/14# 10′ target
2 rope climbs 15′
25 DU
rest walk 45sec

Notes:
– take your time warming up to 75% of 1rm snatch
– speed focus on the FS work
– focus on breathing while doing all movements

Will

Will 11/24/14

AM
10 min amrap @80%:
Run 200m
3 strict TTB
30 unbroken DU
30 sec side plank/side

Rest 3 min

10 min amrap @80%:
Row 150m
5 burpees over erg
25m bear crawl
5 box jump step down (30″)
25m single arm FW

Rest 3 min

10 min
AD @70%

PM
A. BS @20X1 – heavy single (not a 1RM)
B. PC; 10,10,10; rest 3 min (75%, all singles, not Tng)
+
5 sets for time @85%:
On a 2 min timer:
Row 20 cals
5 thrusters (155#)
7 ring push ups
Amrap DU in remaining time
rest walk 2 min

She

She 11/24/14

A. 4 sets @ consistent effort:
Run 200mAmrap 1 min – Ring MU
rest walk 60 sec
B. BS @20X1; 1.1 x 5; rest 15 sec, rest 2 min
C1. Semi supinated incline DB bench press – max effort set (30#); rest 60 sec
C2. WCU @20X1; 1,1,1,1; rest 90 sec (HEAVY singles – control lower)
+
5 minute AMRAP – 80-85%:
1 squat clean (77%)
3 Box jumps – 24″ – NO rebound
6 Alternating DB snatches (50#)
8 CTB pull ups
Rest 2 min
x 3-4

New to the Blog? Check out our FAQs and Glossary.

Subscribe to the Blog HERE!

November 23, 2014

pumpkin

Pumpkin Goodness!

It’s fall, it’s almost Thanksgiving, and there is pumpkin to be consumed. Something relative healthy, simple and delicious is a dairy-free, gluten-free pumpkin custard (think pumpkin pie all filling no crust). It is best made with fresh winter squash – Red Kuri is my favorite if you can find it. Blue Hubbard and sugar pie pumpkins work well too. Canned pumpkin will get the job done, but the real thing is worth the extra effort. To prepare the squash, cut it in half, remove the seeds,  and place in the oven at 350 degrees cut-side down in a baking dish or on a baking sheet with raised edges. Cook until fork tender. Once cooked, scoop out the flesh from the skin and set aside. For the recipe you’ll need:

2 cups cooked squash or 1 can pumpkin
1 can full fat coconut milk (you can substitute light if you prefer…)
3 eggs
1 Tablespoon pumpkin pie spice
1/4 cup of honey (if you don’t mind the sugar using 3/4 cup unpacked brown sugar is a substitute here)
1/4 teaspoon salt

Preheat oven to 425 degrees. Place the cooked squash or pumpkin, coconut milk, eggs, pie spice, salt and honey in a vitamix or food processor. Blend until smooth. Pour into an 8×8 baking dish. Bake at 425 degrees for 15 minutes. Turn the oven temperature down to 350 degrees and continue baking until inserted knife or toothpick comes out clean. Depending on the how thick the mixture is this will take anywhere between 20 to 35 minutes. You will see the custard start to crack around the edges. Remove from oven and enjoy hot or let it cool. Also tastes great with whipped cream or ice cream on top. Store leftovers in the refrigerator. Enjoy!

Function

Function 11/23/14

REST DAY

Being

Being 11/23/14

REST DAY

Will

Will 11/23/14

REST DAY

She

She 11/23/14

REST DAY

New to the Blog? Check out our FAQs and Glossary.

Subscribe to the Blog HERE!

November 22, 2014

hank triple jump
Exclusive Coaching Client Hank Carl coming in for landing on his winning triple jump (31’3″!!) at OPTathlon 6.0

Eat to Live

http://eatlocalgrown.com/article/13182-child-obesity-soaring.html

This is no surprise. Lets focus energy on what to do about it, as opposed to reporting on it.
When anyone from now on prints this, writes this, or has something to say about it, we should immediately ask, “ok, now what?…what are you attaching as a plan to do about it?”
We all know it…the world is fatter, kids are obese, blah, blah, blah….

I have friends that are doing something about it HERE.

I can’t reach every kid. I can’t be there for every kid. I CAN take care of my own, I CAN teach others how to change the rules of the game. I will.

When my daughters and I cross the street as a simple example, they first needed my help on how to do it, what to look for, etc…
The same goes for healthy eating habits. If I as a parent was not aware of good practices of eating hygiene, do you think they would benefit? NO!
So where to place appropriate energy and pressure for change for children – adults and parents.

I am speaking to a group that knows the difference between cheerios and milk vs. fruit and lean meats for breakfast. So I do NOT need to educate you.
BUT, and here is the big BUT…if you feel that you are part of something that requires change, and you are placing your energy into it, and want something back, you need education on HOW to do this properly.

How? By learning.

The OPEX CCP Nutrition and Life Coaching courses are a solid 1-2 combo that can help you apply proper principles in effective communication and awareness with nutrition education.

Do you want to find a way to create change?
Do you feel the struggle of what you know but clients will not follow?
Do you feel the political pressures of schools, community and peers to “eat” a certain way?
Do you want to truly make an impact on the future?

Join me in creating a way to do that.
Don’t spend all your time focusing on what IS and what we already know.
Focus it on actually creating change and becoming fulfilled in the process; while others around you benefit in their increased education from someone inspiring like you!

Join me on the OPEX CCP journey now!

James FitzGerald
Director, OPEX

We have in-person Level 1 Life Coaching (Feb 6-7, 2015) and Nutrition (Feb  coming up in February here at OPEX headquarters! Check out our Events page or contact Meghan to learn more.

Function

Function 11/22/14

3-5 minute fast walk/easy jog
Dynamic warmup and calisthenics
+
Run 30 seconds – 50% easy pace
Run 30 seconds – 80% moderate pace
Run 30 seconds – 50% easy pace
Walk 30 seconds – recover
x15-24
+
Cooldown stretching

Notes:
-Try to build volume from two weeks ago

Being

Being 11/22/14

“Jackie”
For time:
Row 1000m
50 Thrusters (45#)
30 pull-ups

Will

Will 11/22/14

AM
Walk 60 min fasted out of bed

PM
A. Jerk dip squat; 2,2,2,2; rest 2 min (done at 103% of jerk)
B. Jerk – build to 75-80% with perfect mechanics (max 5 sets)
C. Strict pull up – max effort x 3; rest 3-4 min
+
3 sets @80,85,90%:
Row 500m
8 MU
55 DU
Rest 3 min


rest as needed

30 sec max effort KBS (1.5pd)
30 sec max effort burpee (no hands over head, just open hip)
AD 30 sec @HARD effort
rest walk 8 min b/t sets
x 3

She

She 11/22/14

A. Emom 6 min – HPS x 5 Tng (75#)
+
AD 30 sec @85%
AD slow spin 30 sec
x 33
– rest 2 min every 11 sets
– Consistent RPMs per set

New to the Blog? Check out our FAQs and Glossary.

Subscribe to the Blog HERE!

 

November 21, 2014

Screen Shot 2014-11-20 at 8.38.33 PMScreen Shot 2014-11-20 at 8.38.59 PM

 

Neera Kits and Syrup now 20% off in the store! Click on the above images for more information.

Why Cleanse?

Just like any muscle or system, your digestive tract is the same. It requires breaks as well. One can train over and over but within these cycles of training, they take breaks for example between the efforts of 100 pull ups. Why?…to give the arm flexors and lats a break. When we exercise (send blood and “things” around the body) and recover (eat and rest), our digestive track is working non stop. There is sometimes no chance for breaks.

The Neera Cleanse allows the gut to take a break, bottom line.

Ask anyone around OPEX over the last few years, it is one of the simplest ways to overcome inflammatory issues, food aversions and over-reaching cycles in training. It is one of my secret pieces that a lot have used to great success as the testimonials show.

If you are mid season now and need to re-boot the engine so to speak, a 5 day cleanse will do the trick. It’s simple, easy, safe and of course contains a huge learning!

Do it now, get prepped for the season!

James FitzGerald
Director, OPEX

Wondering what the cleanse is like? Here are a few thoughts from Exclusive Coaching clients on their experiences:

“At the conclusion of my competition season last year, James had me do the 5 day Neera Cleanse. I thought,  “Ok I will do that, it shouldn’t be that big of a deal.” Fast forward 5 days, “that not big of a deal” was one of the tougher things I have been through. It was equal parts mentally tough and physically tough! After the first day I began to experience  “to the bone cold” I was freezing! Over the next few days I experienced what I like to call a few “coming to Jesus days.” I began to experience deep aches in my joints throughout my body and the coldness was isolated to my hands and feet. I was literally wearing slippers winter gloves with shorts and a t-shirt in my house! My sleep began to suffer, I couldn’t get comfortable or warm and yes, I was still wearing my socks and gloves to bed. This didn’t last forever in fact it didn’t last longer than the third day. Half way through day 4 my body and mind came full circle, I literally had more mental clarity, focus, I could see better (I know that sounds weird but it’s true) the aches and coldness left and I felt like me again. All I wanted was a cheeseburger, well a double cheeseburger with bacon! 

One of the biggest things I took away from this was how much of my day is consumed by thinking about food and preparing food! I was able to take that focus and time and apply it to other facets of my life. Looking back at my experience my body was obviously detoxing and detoxing hard! My bumps and bruises from training hard went away my organs got a break from the foods I was ingesting to help fuel my body for the demands I was putting on it!” – Mike Lynch

And check out Karen Candia’s perspective on her blog HERE.

Have questions? Post to the comments below, we are happy to help!

Function

Function 11/21/14

A. Waiters bow – 2×10 – warmup prep
B1. Romanian deadlift (RDL) – 12, 10, 8
B2. Active hang – accumulat x20-40 seconds
C. For time
1-2-3-4-5-6-7-6-5-4-3-2-1
Kettlebell swings, Russian – 55/35#
Pushup

Rest as needed

D1. Sorenson hold – 3xAMRAP(-)
D2. Farmers walk – 3x200m – 70/55# hand

Notes:
Active hang demo – http://moveskill.com/movement/ active-hang/

Being

Being 11/21/14

A. back squat @20X0; 2-3 55-60% of 1rm + accommodating resistance; rest 45sec x 10
B. 1 PC and SJ every 30sec for 10mins 75% of 1rm is goal
+
Row 1k 80% effort

rest 1min

In 12 minutes AMRAP:
20 TGU 1.5/1pd
50 wall balls 20/14# 10′ target
amrap MU in remaining time

rest 1min

Row 1k 80% effort same pace as above

Will

Will 11/21/14

AM
Row 500m @1:46.5 pace
rest walk 2:15
x 5

rest 8 min

Row 500m @1:46.5 pace
rest walk 2:30
x 5

rest 8 min

Row 500m @1:46.5 pace
rest walk 2:30
x 5

PM
A. Snatch balance – heavy single
B. Emom 10 min – PS x 1 (build)
C. 7 min – BS @00X1 – every 20 sec – 2 reps (55%)
+
RTW:
1 min AD
1 min row
1 min FLR
1 min jog
1 min jump rope
1 min crawl
x 6
– ALL EASY pace

She

She 11/21/14

A. Jerk – build to a heavy single
B. 5 sets @consistent effort:
5 DL (115#)
5 hang clean (115#)
10 ring push ups
1 legless RC
rest walk 90 sec
C. 5 sets – Ring dip hold at top x 20 sec; rest 1 min
+
3 sets for time @consistent effort:
Row 500m
20 wall balls
rest walk 3 min

New to the Blog? Check out our FAQs and Glossary.

Subscribe to the Blog HERE!

November 20, 2014



What a difference a year makes! Check out Exclusive Coaching client Chad Michael doing some touch and go work in Oct ’13 (top) and Nov ’14 (bottom)

Function

Function 11/20/14

A. Weighted RFESS – load with DBs in each hand – pause 2 seconds off floor – 4×4-6/leg
B. Close-grip bench press – 8, 8, 6, 6
+
3 minute AMRAP – 85%
10 Step-up – 5/leg
10 Push presses – 75/55#
Rest 2 minutes x3

3 minute AMRAP – 85%
12 Row calories
4 Burpees over rower
Rest 2 minutes x3

Notes:
-Report scores separately per round on AMRAPs

Being

Being 11/20/14

REST DAY

Will

Will 11/20/14

REST DAY

She

She 11/20/14

REST DAY

New to the Blog? Check out our FAQs and Glossary.

Subscribe to the Blog HERE!