March 2, 2015

opex, opex fitness, crossfit, exclusive coaching, formerly opt, personal training, open

The Warm Up

As we have athletes prep for the CrossFit Open and, in general, athletes prep for a competition (i.e. game, match, round), a couple consistent questions come up in terms of warm up protocols:

How should I prep and warm up?

Does an intense warm up tire you out and potentially reduce overall power output?

Is there such thing as warming up to much?

A key factor most coaches and athletes fail to recognize is the exact requirements of the sport itself dictate the warm up. For example, the actual mechanics and characteristics of a football player running the ball during a game will require a completely different prep, or warm-up, than a runner being controlled and consistent during a long race.

As competition approaches, the warm up becomes a key component to success. All individuals essentially need a slightly different stimulus based upon the sport in which they are competing (Soccer, Triathlete, Bobsledder, CrossFitter, Sprinter, etc.), as well as their essence as an individual.

The warm up must be specific to the work being done and specifically for that individual. For example, a warm up created for an endurance athlete doing aerobic repeats (MAP-Max Aerobic Power) differs greatly from a weightlifter who is maxing snatch and Clean and Jerking (CP – weight training) on a Saturday.

Athletes in various facets utilize different muscle groups, power, and eccentric/concentric loading within the sport they compete. Thus, before assuming that one particular warm up is “perfect” for the individual, look at specifics such as training age, most recent training cycle (how fresh are they, have they been doing intensity, etc.), their gender, experience, the athletes essence (Are they a greyhound, jaguar, buffalo?), and identify specific structural pieces that could potentially tire the athlete during warm up (such as: the snatch if the individual has trouble with barbell work overhead already).

The warm up is individualized and intricate to give the athlete the best possible chance to maximize performance.

Remember, with the Open (if that is your competition), understand how important the warm up is in a highly dynamic and eccentrically loaded sport. FOR SOME, having too much power is actually a hindrance (those that need to be dampened to sustain repetitions). For others, power needs to be at a maximum, with the CNS most fresh to perform optimally.

For athletes that do a majority of their work eccentrically loaded (CrossFitters, soccer, basketball, football players), be specific with the warm up for each individual and look at the protocols that “jazz” them up, prep the CNS (CP work great at a low percentage and volume) and place them in a position to find structure in pacing and adaptation to the fatigue during the competition (i.e. doing reps of the actual piece at low volume but with intent).

For more guidance through the Open (i.e. warm-ups, strategies, recovery, etc.), OPEX will give more than adequate warm up protocols within the Open Prep Guide . Even though the competition is one week in, it’s not too late to take advantage of this invaluable resource wherein our OPEX coaches will bring you a weekly breakdown of the Open workout each week and coach you through a directive plan of attack.


Function 3/2/15

A. Back squat – 10, 8, 6, 4, 2 – rest 2-3 min
B1. SA DB press – 3×6-8/arm – rest 60 sec
B2. SA DB row – 3×6-8/arm – rest 60sec
4 rounds for time
10-20-30yd Shuttle run
12 KBS, Russian – 55/35#
6 Burpee chinups


Being 3/2/15

15.1 redo
20mins Z1 your choice


Will 3/2/15

Row 500m @90%
rest walk 1:30
x 6

rest 5 min

Row 500m @90%
rest walk 1:30
x 6

A. SS gauntlet – every 90 sec – 1 rep, 1 MU before each rep, start at 155#
B. OHS – build to a max
FS – 155#
Strict HSPU


She 3/2/15

ONLY those that should are re-doing Open 15.1, rest of group OFF.

RTW 30 min EASY

GDS prep – based on open workout 15.1 (IF you need to redo)
AD 90 sec
rest 60 sec
Row 90 sec
rest 60 sec
AD 90 sec


Athletes preparing for the Open, keep an eye out tomorrow as our coaches will prepare a short piece on their reactions to the release of 15.1 as well as some thoughts on preparation for and strategy to get through it!

Also if you are preparing for the Crossfit Open, it’s not too late to get your Prep Guide! Get all the tips and information you can from Crossfit Games Winner of 2007, James Fitzgerald

ATTENTION SHE BLOG FOLLOWERS: She will be doing Open workouts on Friday then if needed Monday. This will mean Thursday off BUT Sunday may require some flush work and prep potentially for Monday!

March 1, 2015

opex, opex fitness, opex journey, exclusive coaching, personal training, athlete, crossfit, james fitzgerald

What does the word ‘athlete’ really mean?

I think far too often, the meaning has become construed over time, particularly as  the sport of fitness grows in popularity.

Today, it seems as though practically everyone can be (or thinks they can be) considered an ‘athlete’—wherein, in actuality, they are clients, trainees, students, participants, gym members.

However, there is a huge difference in the average person in the gym versus an athlete, and it is an important difference to recognize.

After all, just because someone once said that intensity can win and yield the best results, does not mean that anyone and everyone needs to train like an athlete in order to be better than they were yesterday.

Training as an athlete DOES change in “kind”, “degree” and “intensity”. Athletes and those who are not are simply not the same, as the goals are different.

And, just because a Performance Based Test in a general personal training manual or initial client assessment is the suggested method for evaluating a person’s baseline, and what his or her goals should be, does not mean this is “the way” to treat our clients (as athletes). What about a person’s energy levels, inflammation, sleep patterns, quality food consumption, water intake, functional core strength and body mechanics? What if we used these factors as our main assessments and benchmarks with the majority of people, rather than a 1 rep-max squat or clean & jerk, a mile run time or max pull-ups?

In terms of coaching, in particular, there has been a tremendous change in the perspectives and verbiage used with these ‘athletes’ (who in actuality, are clients, students, etc.). From programming aimed at lifting heavy loads intended for athletes, to expected skill and intensity levels that anyone ‘should’ be able to achieve, to actually calling your clients ‘athletes’, when they are actually just business owners, soccer moms, college students—and everything in between, many coaches have seemed to forgotten the majority whom they are dealing with: normal people.

Walk into most gyms nowadays, and you’ll come across coaches and trainers coaching up their members as if they were athletes. It’s not necessarily a bad thing to want to be an athlete, or to be inspired by some of the amazing athletes out there; but it is important that both coaches and clients recognize the difference in being an athlete and being a participant. Awareness of this difference, and identification of wherein you fall in that spectrum can, in short, save lost time, injury and disappointment that comes with athletic endeavors.

If you choose to BE and LIVE like an athlete, there are sacrifices that must be made.

There is DEFINITELY huge fulfillment in being an athlete (I know), but the point is to align students with the reality of what is aligned and required to be and live like an athlete.

Something that not many people consider is the actual unhealthiness it takes to be ‘an athlete.’

Speaking from personal experience on that end of the spectrum, being a serious athlete or competitor is one of the sickest places a person can be, physically speaking. Athletes are often on the verge of sickness, even death, due to the nature of pushing the body to unhealthy levels, with side-effects of intense training and competition including: adrenal fatigue, extreme stress, caloric overload in order to fuel energy stores and a disconnect with one’s body in order to achieve goals and new records (i.e. ‘Forget those knees that are going to be shot in 20 years; what matters is achieving that PR now!’).

An athlete, I’d argue, cannot actually reach their highest potential if they ARE thinking about health. Most people forget that it is NOT about how healthy one is becoming or being in elite competition, it’s about winning, unleashing, and reaching highest potential. That is FAR from balance in health; that is, the OTHER side of the spectrum where vibrance and health lives.

On the other end of the spectrum, clients, participants, trainees, have it better off than some may believe: more connected to health, vibrancy, energy, balance.

Non-athletes are not expected to push their bodies to the point of ‘no return’ and to, instead, listen to their bodies, give them the ‘just right’ challenge and find life outside the gym as well. In fact, the gym is meant to ultimately enhance their lives outside the gym. Overall, there is a healthier understanding and practice of fitness as a medium for well being (rather than pushing one’s self to the limit).

These ‘non-athletes’ are the majority of the clients that the great majority of coaches work with, in gyms worldwide, on a daily basis.

While there most certainly are hosts of ‘die-hards’ (those clients and participants who love to train and train hard), it is important for both coaches and trainees to realize the distinct differences in being (and training like) an athlete, and being (and training like) a client. People need to wake up and really take a serious look at their training and lifestyle prescriptions.

And the bottom line? It’s okay to not be an athlete. That is often not the message that is spread in an intense training environment, and yet, it is a message that needs to be heard.

The more people can come to terms with the acceptance of not having to be, nor train like an athlete, they, in turn, are able to enjoy all other aspects of fitness. They can feel good, and still find joy and triumph in persevering in the gym. Ultimately, at the end of the day, it all comes down to the trainee, his or her own values. I am not making a decision on “who’s an athlete or not”, nor am I making a decision on what’s required to be an athlete.

As a coach for thousands of people over the years, all I ask is that my clients evaluate their personal goals, and ask themselves if they genuinely show signs that they are indeed an athlete—training mindsets, abilities, methodologies, time sacrifice, even physical sacrifice.

Most, however are just playing the game (or wanting to play the game); but really are not part of it…and that’s okay!!!!

I have much more to say and elaborate on this topic, and I am excited to announce that I will be at Paleo f(x) in Austin, Texas this spring, the weekend of April 24th-26th, delivering this message. I have case studies I will present, a discussion on exercise prescription and client relations, a guided exploration of figuring out where it is you fall (athlete vs. non-athlete), as well as answer any questions from you all.



For more on James Fitzgerald check out Episode 32 from Strength Matters, find our more about the Crossfit Games Champion and his ideas for training for the games!


Function 3/1/15

Rest Day


Being 3/1/15

Rest Day


Will 3/1/15

Rest Day


She 3/1/15

Row 30 sec @moderate effort
rest walk 30 sec
x 10
A. PS cluster; 1.1 x 3; rest 20 sec, rest 2-3 min – PERFECT mechanics, FAST and snappy feel
B. BS – build to something tough in 5 sets
Open 15.1
FT @open pace:
10 DL – 135#
10 burpee MU
10 DL – 145#
8 burpee MU
10 DL – 155#
6 burpee MU
10 DL – 165#
4 burpee MU
10 DL – 175#
2 burpee MU


February 28, 2015

opex, opex fitness, opex journey, james taylor, personal training, exclusive training, crossfit


What makes a coach a great coach?

When the words “great coach” come up, many people associate winning teams, podium athletes, and underdog stories, of a fight to the top, with the subject

Think: Phil Jackson during Michael Jordan’s era on the Chicago Bulls, Louie Simmons of Westside Barbell’s champion lifters, Coach K of the Duke basketball dynasty, Vince Lombardi of the Green Bay Packers 5-time NFL Championships, and Mike Burgener of the coined ‘Burgener Warm-up’ for PRs on your snatch.

All wonderful examples of great coaches, mind you.

However, that being said, there are also a lot of misconceptions about what defines a ‘great coach.’ For many coaches out there, it’s important to recognize that being great coach goes far beyond what any leaderboard or PR may reveal.

Here are a few misconceptions to chew on:

  • You have to own a gym in order to be a good coach. “Many coaches put expectations on themselves that, in order to be the best coach they can be, they need to own a gym. Unfortunately, with this misconception alive and well, you often see a lot of organizations that don’t have many good coaches as employees, because all the ‘great coaches’ often end up leaving to start their own gyms—and so the cycle ensues. Others fall into the trap of believing that in order to even begin to toy with the idea of being a ‘great coach’, they must first own a gym. It is necessary to have focus on the business side of coaching in order to be successful, as we teach in our CCP Business Systems. However, owning a gym is only one plausible business decision relative to coaching and it’s one that doesn’t have to be part of being a ‘great coach’. I think the coaching industry would benefit a lot by more great coaches working together, as we have at OPEX for instance.
  • Your worth as a coach is defined by ‘top tier’ results of your best athletes, team, or some specific individuals in your gym.Regardless of how many clients you work with, coaches default to looking to those select athletes at top of their sport or fitness and at how well they perform. Unfortunately, this ‘default’ forces coaches to overlook their hosts of other clients—how much have they improved ‘average’ athletes. Great coaching can happen when you take an average athlete, and make them better—improve their lives, help them attain their personal goals, aligned with their own values and inspirations. Great coaches should not lose sight of their majority.
  • A coach isn’t great unless you have been able to attain a large following. Many confuse ‘great coaching’ with the number of followers one has. How many people are following their program? Or liking them on Instagram or Facebook? Or commenting on their blog? Unfortunately, measuring your greatness on the volume of your followers is only a glimpse of the actual coach you are. What matters is what is happening on the front lines—not necessarily on social media or blog hits—the and care and meticulousness you put into your programming, your continual hunger for knowledge and growth, your connectivity to your athletes and followers, your holistic consideration of lifestyle factors that greatly impact your athletes and clients, inside and outside the gym. Don’t get stuck in the framework that in order to be considered a ‘great coach’, you have to be a heavy influencer to the masses. You can still reach many within your network, your gym, your clients.

Great coaches are made, often times, when no one else is watching. Put in the time, the learning, mentoring under others, and the experience of coaching into practice, and great coaching will gradually unfold.

For more on becoming a great coach, check out OPEX’s Coaching Certificate Program—a holistic approach to training up coaches to be better coaches and to develop a sustainable business and client following in the process.


Function 2/28/15

Row 1000m @60%
Rest 2:00 minutes
Row 1000m @70%
Rest 2:00 minutes
Row 1000m @80%
Rest 4 minutes
x2 cycles (shows 6 sets total)


Being 2/28/15

10min 70-80% effort
Row 200m
10 KBS light
10 walk lunges

rest walk 2mins

10mins 70-80% effort
5 dips
10 AD cals
10 box step ups

15min Z1

Use today as flush day


Will 2/28/15

AD 30 sec @85,90,95%
rest walk 60 sec
x 9
– increasing effort every 3 sets

A. PC&J – tough single, FEEL fast and snappy, power and speed focus
B. Emom 4 min – HPS x 2 – 70%
General, dynamic and specific prep
Open 15.1


She 2/28/15

RTW 30 min EASY

GDS prep – based on open workout
AD 90 sec
rest 60 sec
Row 90 sec
rest 60 sec
AD 90 sec



February 27, 2015

opex, opex fitness, npgl, crossfit, amanda goodman, exclusive coaching

Focus on Success

“Don’t be afraid of failing.”

Athlete Amanda Goodman will never forget when Coach James Fitzgerald told her that following what, she thought, had been a bad training session.

“That small piece of advice has helped me concentrate more on my successes rather than creating negative energy during any competition,” she said.

Amanda is no stranger to competition. This year is her fourth year competing in the Open, on the tails of two CrossFit Games appearances in 2013 and 2014.

“I still get just as nervous every year about the Open. It doesn’t actually get easier but you know yourself better. I’ve learned that I have to trust my training and myself to make the right decisions to get the best possible outcome,” Amanda said.

Here she shared a few words of advice for other athletes partaking in this year’s Open:

  • Play to your strengths. “When approaching each Open workout you have to pick a strategy that plays to your strengths. If its not in your wheelhouse, maybe do it on Friday so that you have time to repeat it if necessary.”
  • Know your body (and trust your coach). As far as the training surrounding Open workouts I leave that up to my coach. If you have the capacity to keep your normal training volume along with the stress of the Open, then don’t change a thing. If you are heading in for the first time just make sure whatever else you do during the week sets you up so that you feel good when hitting those workouts.
  • Focus on the little things you can control. It’s up to you handle the details. Are you getting enough sleep? Water? Food? Are you recovering well? These things become a little more important.
  • Plan your attack. Go into every week with a plan and a goal, listen to your body and don’t be afraid to hurt.

It’s not too late to give this year’s Open your best shot. OPEX’s Open Prep Guide is one of the most extensive Open guides out there and offers you weekly, play-by-play workout strategies, coaching advice, specific warm-ups and recovery tips through all 5-weeks of the Open.

OPEX’s team of coaches were up and at ‘em bright and early at 6:30 this morning to film this week’s Open Prep Guide webinar for our athletes who are in it to give it their best shot over the next 5 weeks.


Function 2/27/15

For time
100x Single unders
10x Chinups
10x KBS, Russian – 55/35#
90x Single unders
9x Chinups
9x KBS, Russian
20x Single unders
2x Chinups
2x KBS, Russian
10x Single unders
1x Chinups
1x KBS, Russian

-Refer to Oct1, Aug 3 for comparison
-Post time to complete in comments


Being 2/27/15

Open 15.1
20mins Z1 your choice


Will 2/27/15

AD 15 min @Z1
Mobility specific 10 min

A. SC – build to 85% in 6 sets FAST
Alt pistols wtd. – 2pd
chin up
Row 1k TT – increasing effort every 200m



She 2/27/15

GDS prep – based on open workout
A. Emom 6 min – PC&J x 1 – building small from 65-75%, FAST and snappy feel good reps
B. BS; 1,1,[1]; rest 3 min – only last single tough, BUT feel fast from bottom
General, dynamic and specific prep
Open 15.1
20 min Z1 cool down flush


February 26, 2015

opex, opex fitness, formerly opt, coaching education, crossfit, personal training, exclusive training, coaching education


OPEX’s definition of fitness is: “the journey of physical potential and purpose.

Using that as a starting point, we can build upon determining what it means to be “more fit” than currently, or “more fit” than another.

My belief is that one of the underlying “things” that determines growth and superiority in fitness is a person’s resilience.

Everyone is looking for it, and everyone wonders what exactly is needed to build it.

Is it earned?

Is it given?

It’s both.

To understand various levels of resilience, in order to determine the prescription to improve it; we must first look at the continuum: the different levels of fitness resilience.

First, there is specific fitness resilience (i.e.: Running a marathon; Training and competing in a competition in your specific sport)

Then, there is general fitness resilience (i.e. Serving your country—and being fit and prepared for whatever comes your way)

Then, there is specific “general” fitness resilience (i.e. Training to be physically and mentally prepared, in order to push through the unknown and unknowable in CrossFit)

I believe resilience is born out of one’s environment and managed through our perceptions.

If our perception is changed, it allows for an exponential growth, not linear growth, in the development of resilience.

I see people that sit at various levels of this resilience ordering, and, ultimately, the way in which one ADAPTS to whatever  “perceived” stressors come their way, determines a lot about their own resilience.

For example:

Higher ORDER
Fast adaptation/Low perception
-Fast adaptation/High perception
-Adaptation/Low Perception
-Adaptation/High perception
-Slow Adaptation/Low perception
-Slow adaptation/High perception

Once you have an awareness of where you sit on your own resilience level in your situation at hand, you are then able to transcend to a higher order by working on adaptation and perception.

Ways one can “master” resiliency.

1.Take your kimono off. Be vulnerable. “Dare greatly”
2. REMOVE “judgment”;  ADD “advancement”
3.Balance Realism in training
4. Create an open space for people to SUGGEST
5. Record and Analyze with enthusiasm, NOT intensity
6. Cover all bases in training, then allow MAGIC to happen
7. Pace as needed without thinking
8. Recover “best” between work

I wish everyone the best of luck in the upcoming Open.

Be “Resilient!”


Update to the Open Prep Guide!  We will be releasing a preliminary short write up on Thursday night each week.  The bulk share of the information will be released Friday (webinar, recording, and substantial write up) so that we have the proper information compiled but we understand that many of you will want to take a run at the workouts Friday so we will be there for you!



Function 2/26/15

A1. KB front rack RFESS – 3×6-8/leg – rest 20 sec
A2. Close-grip bench – 3×8-10 – rest 20 sec
A3. Bent barbell rows – 3×8-10 – rest 2 minutes
B1. Waiters walk – 3x50ft/arm – challenge loading
B2. FLR on low rings – accumulate 45-90 sec per set x3


Being 2/26/15



A. back squat 2, 2, 2; rest as needed
B. emom – PC TnG x 3 moderate weight – 4mins
Row 1min 90% aero rest 1min x 4
AD 1`min all out
20mins Z1 AD


Will 2/26/15

Rest Day


She 2/26/15

GDS prep – Come into the gym and prep for an open workout, do all general, dynamic and specific rep. Once warm and ready to go, shut it down and go home.



February 25, 2015

opex, opex fitness, exclusive coaching, coaching education, formerly opt

Never Let Fear Fuel Your Performance 

“The law of detachment says that in order to acquire anything in the physical universe you have to relinquish your attachment to it.  This does not mean you give up the intention to create your desire, you don’t give up the intention and you don’t give up the desire, you give up your attachment to the result.” –Deepak Chopra, The Seven Spiritual Laws of Success

The reason you have attachments to outcomes is because you will think that particular outcome is better than any other option.  This will always be true in your own perception.  If you are really, really attached to that outcome, you will fear the loss of not attaining it.

A basic rule of behavior this:

People only fear the loss of things that they perceive as more positive than negative.

People look forward to the loss of things that they perceive as more negative than positive

It makes sense if you think of it from an evolutionary perspective.  Good equals survival, bad equals not.  This is very primal thinking, very black and white.  I want to play with a higher order perspective here.

The trouble comes when we have an outcome that we’ve attached this positive meaning to, because if we fear the loss of an outcome our behavior will be affected.  We will want to do everything in our power to attain it.  But you know that saying, what you fear or run from you run into?  Well that’s what our behavior does.  Sometimes we create the very conditions for our fears to come true.

Example:  Last year during the opens I came across an athlete who was so worried about not making regionals.  He knew the exact pacing he needed to perform at in order to place well in 14.4.  But because he was afraid of not making it to regionals, he made a choice out of fear to try and string the last 5 muscle ups together and subsequently burnt himself out.  It wasn’t his pace.  He needed to stick to the program–the pace set out by his coach–but he didn’t out of fear.  He was more than capable of making it back to the rower, but he couldn’t get back on the rings to finish it.

His fear was that he wouldn’t make it to regionals.  And because he didn’t get back to the rower, he found himself facing his fear head on.  He didn’t make it.

So to quote Robin’s post from Monday b/c it’s absolutely critical:  “Keep your thoughts on your game plan and YOU, stay present and feel the pressure pass through you.”

This is NOT about giving up your intention or your desire for your outcome.  This is about releasing the attachment to the outcome, not being run by fear and sabotaging your ability to stay in the present and execute your optimal performance.

Sharon Prete
CCP Life Coaching Co-Conductor


Function 2/25/15

Rest Day


Being 2/25/15

A. clean and jerk build to a tough single
30, 20, 10 for time
Row cals
box jump sd 24/20″

rest walk 5mins

10mins 85% aero
Row 200m
AD 20cals
10 wall balls 20/14# 10′ target


Will 2/25/15

RTW 45 min – your choice on movements, all non eccentric and EASY pace

A. SS – build 90% in 6 sets
B. Gauntlet – OHS x 3 – building from 185# every 75 sec increasing load 10#, 6 TTB before every set, use rack for OHS
3 RFT:
25 wall ball – 30#
20 burpees
15 DL – 225#


She 2/25/15

A. Emom 4 min – HPS x 2 – 65%
B. Emom 3 min – PC x 2 – 70%
C. Power jerk – 85% in 6 sets
AD 3 min max cals
rest 20 min
FT @97%:
PS – 75#
bar facing burpee


February 24, 2015

opex, opex fitness, functional fitness, life coaching, personal training, exclusive training, live life

Live a Larger Life

I wake up every day. I stretch. I eat my breakfast. My wife and kids wake up. I hug each of them with purpose and meaning. I prepare my clothes and work stuff, pack my bags, kiss them all good bye and start my work day.

I drive to work, drink my coffee, settle into my gym and begin the daily practice. I truly enjoy my day. Sometimes though along all persons journeys, there are tough times. These times are always larger than life, small but stingers, etc…but they hurt in some way.

I have lost some of my closest mentors over the past few years – Bernie Novokowsky and (Shaman) Manfred Lukas. Both have instilled in me what took me years to recognize – “life is hard work, its a struggle, get over it”. So simple yet so powerful. It makes that reflection on that and those times of pain easier – I can laugh and know that I am still gonna get up tomorrow and see my kids and hold my wife.

For some, like my friend Jason Fine (above), those days are numbered. Like 30+ days.

Imagine if you had an opportunity to speak to someone as courageous as this so close to the “possible” end. What would you ask?

I had this opportunity. I asked him how does one deal with that being so close. After all I am a very inquisitive person at heart and am deeply involved in purpose.

You know what he tells me?

“Its tough man. But you know who its hard for? Those around me. And you know what, I’m nicer now to people. I am giving hugs away at the cancer center.”

I mean, what the @#$% right? WTF!!!

This guy is the epitome of human nature.

Everyone has tough times. But what are you willing to stress over, create fear over, create anxiety over…etc…that YOU control, that you are willing to not keep striving to be better, to live more fulfilling, to live with purpose, to share your gifts, to FIND your gifts…I mean c’mon people. WTF right?

Hats off to you Jason. If its any consolation the legacy you have created is this – I will fight. I will share. I will not stress over the small stuff. I’ll find purpose. I will.

So drive that speedy BMW with one good eye and a numb foot like no one is watching. Smile. You’ve created something that my community will promise to challenge themselves on through fitness.

“The challenge upon us is to find that reason to live and share our gifts WITHOUT facing death to see life’s importance”




Function 2/24/15

10 min AMRAP @80-85%
10 Row calories
1 Wall walk
10 Row calories
2 Wall walks
10 Row calories
3 Wall walks

Rest/prep 8-15 minutes

10 min AMRAP @80-85%
15 SDLHP – 75/55#
12 Step-ups – 6/leg altern.
9 AbMat situps


Being 2/24/15

15, 12, 9 all out for time
PC 115/85#

rest 15mins

Row 1k all out


Will 2/24/15

AD 15 min @70%
AD 15 min @75%
Mobility specific 10 min

A. CGBP; 3,2,1,1; rest 2-3 min – building sets, last single tough
B. GH sit up; 20,20,20; rest 2 min
4 sets @85,90,95,100%:
20 cal row
20 DB S2OH – 60#
20 HPC – 115#
20 bj – 24″
rest walk 1:1


She 2/24/15

5 min amrap @80%:
10 cal AD
25 DU
rest 3 min
5 min amrap @80%:
Row 250m
3 MU
6 BJ – 20″
rest walk 3 min
x 2