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REGISTER FOR OPTATHLON 6.0 AND OPEX BASH NOVEMBER 7-9, 2014!

Don’t miss this annual event containing THREE days of education, competition and community! We have a great event planned this year – check out the event page for all the details HERE. Early bird registration ends October 11th!

October 23, 2014

mappymap

A few of my mentors have taught me that when something is really important to you, you will travel any distance and pay any price to accomplish it. If it’s not, you will find excuses. Excuses are really just masks to say “this isn’t that important to me, but I’m going to pretend like it is.”

Learning and sharing are important to me, so I am willing to go the distance for it—no will power necessary to make that happen b/c it is congruent with who I am. When will power is called upon I often question why it’s needed.

Bernie (one of those mentors) and I use to go round and round on this one in great philosophical debates in coffee shops around Calgary—free will vs. divine will. He would throw down the question of how much will one could muster to stand on a chair at infinitum and I would question why one would want to? It was one of the topics we played with.

When a task is in alignment with who you are, it is never a chore because free will and divine will line up and that’s when you know you are on to something because there is an unmistakable flow to it.

You can take this concept into your personal reflections. Ask yourself what are you willing to travel any distance for and pay any price to accomplish? And then do that.

Sharon Prete
CCP Life Coaching Co-Conductor

Interested in attending the CCP Level 1 Life Coaching module? Check out our upcoming events:

CCP Level 1: Life Coaching – OPEX HQ – Scottsdale, AZ – February 6-7, 2015

Function

Function 10/23/14

REST DAY

Being

Being 10/23/14

REST DAY

Will

Will 10/23/14

REST DAY

She

She 10/23/14

REST DAY

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

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October 22, 2014

Screen Shot 2014-10-21 at 8.32.29 PM

“Before CrossFit exploded into a televised competitive sport, James Fitzgerald would post his workout times on the CrossFit website under the moniker OPT. He was determined to learn the moves and earn the fastest times.

Then in 2007, 70 athletes — among them names like Brett Marshall, Josh Everett, and Chris Spealler — gathered from all over the country to compete in the inaugural CrossFit Games in Aromas, California

OPT would take home the title that year as Fittest on Earth.”

In case you missed it – check out this great video on FLO Elite of James “OPT” FitzGerald’s rise in CrossFit!

Function

Function 10/22/14

Attention Function followers: testing week! Please post your results daily to be aggregated into the group result for better programming into the next cycle

12 minutes AMRAP
3, 6, 9, 12, 15, 18, 21, 24…
Overhead walking steps (45/25#)
Burpees
*20yd shuttle run between rounds

Notes:
-Lunge steps show total repetitions
-Ex – round of 3 = 1R, 1L, 1R = 3
-Report rounds + rep as score (Ex – 21+10)

Being

Being 10/22/14

3 sets 97% effort
8-10 thrusters
8 burpees AFAP
Row 15 pulls all out
rest walk 4-6mins

rest as needed

3sets 97% effort
12 KBS as heavy as you can with unbroken set
8 no push up burpee box jump 15″ AFAP
AD 20sec all out
rest walk 4-6mins

rest as needed

1min max distance on AD

Notes:
– record rest times each set
– think about what you are doing to maximize rest btw sets
– record max cals and distance for AD

Will

Will 10/22/14

AM
Row 30 sec @80%
Row easy 30 sec
x 14
PM
A. BTN power jerk – build to a moderately tough single
B. PS – build to 75% FAST
+
Emom 6 min -
2 PS (155#), 3 burpees, 4 CTB chin up

She

She 10/22/14

3 rounds for time:
35 DU
7 PC (85#)
5 S2OH (shoulder to overhead, 85#)
3 MU

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

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October 21, 2014


Danny Nichols, max cleans in 8 min @ 90% 1RM (360#)

Function

Function 10/21/14

Attention Function followers: testing week! Please post your results daily to be aggregated into the group result for better programming into the next cycle

For time:
2k Row

Notes:
-Compare results to Aug 9th
-Report total time, weight, height, age
-Can also report splits per 500m

Being

Being 10/21/14

A. SC TnG x 3; rest 10sec in the front rack after third rep then SJ x 1; rest 2-3mins x 5
B1. BB on back russian step up 15-18″ box; 6/leg; rest 30sec btw legs/rest 90sec
B2. wtd dip @20X1; 2-3; rest 90sec x 4
C. emom – 12mins
odd – PC TnG cluster 2. 2. 2 60-65% of 1rm rest 10sec btw cluster sets
even – 10 burpess
+
AD 20sec all out
rest walk 3-5mins x 4

Notes:
– go one leg at a time for B1
– record rest times for the AD

Will

Will 10/21/14

AM

AD 35 min @Z1

PM

A. BS w/chains; 5,5,5; rest 3 min (60%, SPEED focus)
B. 5 sets – every 45 sec – squat clean x 1 (225-245#)
+
for time:
5 FS (185#) – from the ground
75 DU
3 FS (225#)
50 DU
1 FS (265#)
25 DU

She

She 10/21/14

A. BS @20X1; 5,3,1,1,1; rest 2-3 min (only last single tough)
B. Emom 6 min – CGBP x 1 (build from 60-75%)
+
for time:
5-4-3-2-1
FS (70% of RM)
box jump step down (24″)

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

Subscribe to the Blog HERE!

October 20, 2014

cancun camp
Another sold out OPEX athlete camp at CrossFit Revolver in Cancun, Mexico. Check out the Events page for all our upcoming camps!

Seasonal Depression in the Sport of Fitness
by Matt Bryant, OPEX Coach

I’ve made a noticing over the past couple of years within seasons of the sport of fitness.  I have noticed it with athletes I work with and in myself as an athlete.  This is an interesting time in the season for the sport of fitness.  The buzz of the games is over and now people are starting to realize the work they are putting in might not get them exactly what they want.  Guess what… That is scary as shit.  “I want to go to regionals” “I might not go and I am working my ass off all year and this shit is hard!”  There are 5 months until the open and now is that middle ground of… Do I continue or do I make it seem like it isn’t as important as I said before?

I hear it and I see it, and I bet anyone that coaches can see it. I’m just going to put it out there and see if it sits with some of you.  People start to question the program, they bounce around to different blogs, change gyms, they make the decision to quit etc… The conversation about taking 100% responsibility for everything that happens to you is a great one to think about. We mean EVERYTHING.  We can blame others or make excuses as much as we want, but in the end we are just spending that energy on saying whatever we think will make us feel better.  Now don’t get me wrong, if you have the feelings notice them and let yourself be emotional for a bit – but don’t let it dictate your actions.  If the program or relationship with your coach isn’t what you would like, bring it up and have a conversation. If it doesn’t change, that’s fine move on.  The first thing is knowing what exactly you want to accomplish. That’s a great conversation to have with your coach, or even just sitting with yourself and reflecting.  I know as a coach I have no judgment on what any of my athletes say they want to achieve, I just want them to get what it is they say the want to get!

Sometimes turning the other direction is a great feeling and as coaches we have to let athletes go and make that decision.  Giving up and knowing your athletic career might be over to focus 100% of being the best coach, parent, friend, business owner.. whatever it is will be just as rewarding as long as you are living your truth through your decision.

Now is a great time to have those talks with your athletes, or as athletes to sit with yourself or talk to your coaches about how you are feeling.  Once the conversation is had both of you will feel better about the direction. The truth will allow both to give your gifts to the fullest.

Function

Function 10/20/14

Attention Function followers: testing week! Please post your results daily to be aggregated into the group result for better programming into the next cycle

A. Back squat – build to a 1RM – film and post if able
B. Strict pullups – 3x max repetitions – report if any assistance was used
C. Max pushups repetitions in 2 minutes
D. Sorenson hold – 1 set, max duration – thighs on GHD pad, hip bone just off pad

Being

Being 10/20/14

Run 800m 90% aero

rest 2mins

5mins amrap 90% effort
10 cal row
4 PC and jerk 155/95#

rest easy spin on AD 3mins

5mins amrap 90% effort
8 wall balls 20/14# 10′ target
8 HR pushups
8 situps

rest walk 3mins

5mins 90% effort
5 CTB chin ups
5 ring dips
20 DU

rest easy row 3mins

5mins 90% effort
10 walk lunges
7 KBS 2/1.5pd russian
5 box jump sd 24/20″

rest 2mins

Run 800m 90% aero same pace as above

Notes:
– all 5min amraps are sustainable pace
– start maintain and finish at the same pace
– the second 800m run should be same time as first run

Will

Will 10/20/14

AM

Row 3k @Aer pace

PM

Emom 20 min –
Min 1 – MU x 4 unbroken
Min 2 – AD 10 sec HARD
Min 3 – HSPU x 8
Min 4 – TTB x 8
Min 5 – Run 100m

She

She 10/20/14

Row 5k @Aer effort
– every 1k get off and complete 2 TGU/arm

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

Subscribe to the Blog HERE!

October 19, 2014

IMG_3353
OPT Coach Robin Lyons hiking the Grand Canyon rim to rim.

Function

Function 10/19/14

REST DAY

Being

Being 10/19/14

REST DAY

Will

Will 10/19/14

REST DAY

She

She 10/19/14

REST DAY

October 18, 2014

CB5D4259
Kimberley Azcarate.

The Workout #11

A. Front squat – build to 1RM – (Catalyst athletics movement demo)
B. Good morning @ 22X1 – build to 2RM – (Catalyst athletics movement demo)

Notes:
– Scored as ratio of A:B
– Make sure to watch the demo videos linked above for proper technique!
– Post scores to the comments below

Function

Function 10/18/14

Skill practice – two new movements upcoming in the next cycle

A. Front squat – 5×10 – loading btwn 25-65# – see attached video
B. Waiters bow – 3×20 – slow tempo down, hold, return to standing, not until the action of a kettle swing
C. Good morning – 5×5 – load by hold a plate firm against chest with cross arms – slow tempo

Notes:
Front squat -(Catalyst athletics movement demo)
Waiters bow – http://youtu.be/23Y0Q7234cY

Being

Being 10/18/14

A. Front squat – build to 1RM – (Catalyst athletics movement demo)
B. Good morning @ 22X1 – build to 2RM – (Catalyst athletics movement demo)

Notes:
– Scored as ratio of A:B
– Make sure to watch the demo videos linked above for proper technique!
– Post scores to the comments below

+

For time:
SC 20 reps for time
225/155#

Will

Will 10/18/14

AM

Off

PM

A. Front squat – build to 1RM – (Catalyst athletics movement demo)
B. Good morning @ 22X1 – build to 2RM – (Catalyst athletics movement demo)

Notes:
– Scored as ratio of A:B
– Make sure to watch the demo videos linked above for proper technique!
– Post scores to the comments below

Rest as needed

18 minute AMRAP:
15 Box jumps, step down (24/20”)
12 Shoulder-to-overhead (115/75#)
9 Toes-to-bar

She

She 10/18/14

A. Front squat – build to 1RM – (Catalyst athletics movement demo)
B. Good morning @ 22X1 – build to 2RM – (Catalyst athletics movement demo)

Notes:
– Scored as ratio of A:B
– Make sure to watch the demo videos linked above for proper technique!
– Post scores to the comments below

Rest as needed

18 minute AMRAP:
15 Box jumps, step down (20″)
12 Shoulder-to-overhead (75#)
9 Toes-to-bar

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

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October 17, 2104

CB5D4263

Blog Followers…want to maximize your training? 

Our philosophy behind programming at OPEX is founded in assessment before prescription. The groups on the blog go through periodic phases of formal assessment – such as the Will and She groups currently, and the Function group next week. These phases allow our coaches to effectively program new cycles of training based on the abilities of the group.

When tests are given and results are posted, our coaches can aggregate the data into unique avatars to best serve the audience following that group. However, the system does not operate well when results are irregularly provided.

Take these two examples of a potential Will avatar:

Avatar 1
Back squat – 315
Power clean – 235
PC:BS – 74%
30 Muscle ups – 2:43
Priority: Absolute strength

Avatar 2
Back squat – 425
Power clean – 285
PC:BS – 67%
30 Muscle ups – DNF
Priority: UB gymnastics

Based on these results, two tangent programs could be created. Perhaps you resonate closer to the one example over the other. To best reflect your needs in the programming, our coaches need to see your number daily to be considered in the aggregate of the group.

If you follow the programming day-by-day, please post results to that day of programming. Results can be a simple as numbers or as elaborate as worded dialogue on perception and subjectivity within the session. If you are following behind the programming, please post results to the current calendar day but note the discrepancy in your timeline.

– The OPEX Coaching Team

Function

Function 10/17/14

Kettlebell swing, Russian (55/35#)
30 seconds work/30 seconds rest
x10

Rest as needed

4 sets – not for time
15 Supine ring rows
12 Box jumps, step down (20/18″)
9 Ring dips
Rest 60 seconds btwn sets

Rest as needed

Airbike 2 minutes – 80%
Airbike 2 minutes – 50%
x5

Being

Being 10/17/14

A1. push press TnG 4-5; rest 30sec
A2. amrap – 1 CTB chin ups; rest 4mins x 3
B1. close grip bench press @30X0; 4-5×3; rest 30sec
B2. pendlay row @20X0; 4-5×3; rest 3mins
C1. wtd back ext @2022; 6-8; rest 60sec
C2. 10-15 ring dips; rest 60sec x 3
+
Row 250m 80,85,90,95% effort
rest walk 2mins x 4
increase effort per set

Notes:
– build per set for push press
– record reps each set come off the bar one rep shy of a max
– pick a weight and stick with it for B1 and B2
– focus on tempo for back ext
– work on kipping the dip

Will

Will 10/17/14

AM

AD .5 miles @Z1
30 sec FLR
rest walk 1 min
x 8

PM

For time
50 Strict pull ups – pronated, must complete each eccentric, thumbs in line with AC joint for grip width

Rest exactly 10 minutes

For time
50 Strict HSPU – palms distance max 30” apart

She

She 10/17/14

For time:
10 min amrap – strict pull ups

Rest exactly 10 minutes

10 min amrap – strict HSPU

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

Subscribe to the Blog HERE!