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January 26, 2015

I guess my reflection and journey starts in August of 2013 in Columbia, SC when I attended an OPEX (OPT at the time) Athlete camp. I was so excited for this camp and it was my first real exposure to OPEX and I quickly found myself feeling like a fish out of water. Except I was simply surrounded by extremely fit fish that in no way could hang with! I matched my PR power clean at 225 lbs. for the CP Battery test and my best jerk at the time was 205 lbs. This was the first time OPEX opened my eyes to the breadth and depth of competitive functional fitness. While I felt like a hopeless little functional fitness-er, the knowledge gained there drove me like a freight train when I arrived home from that weekend and digested what I had experienced.  After a few months of trying to add supplemental training to my current plan, I quickly became aware I need more structure.

November 2013: enter the Big Dawg Blog. I committed to the Will program and treated it like it was a job and if I missed a training session I might starve to death or the world might end. This along with the Open Prep Strategy Guide helped me drastically improve my performance in the 2014 Open.  Post 2014 Open, I found myself burnt out and always fighting nagging strains and soreness so I took what ended up being about 6 weeks away from the blog to do group class and lots of yoga and just mentally decompress.  I returned to the Will program with a rejuvenated, fire lit under my butt, and got back to the grind with a promise to myself to not be quite as hard on myself if a session had to be missed or shut down early. This new attitude kept me crushing my training for several months.

Fall 2014: the switch to Being. The new avatars came out on the Big Dawg Blog and it was time to switch over to Being to peak for the 2015 Open. Cutting out the morning sessions from Will was a shock at first but as time passed, my lifts started to go up…and up… and up again. Taking away a little volume unleashed a whole new burst of strength gains and they haven’t stopped yet! 

Before I put on my favorite shirt today, I happened to stop and read the back of the T shirt that I received at that athlete camp back in August 2013. I have read this shirt many times. I wear it to most all of my competitions. To be honest, it’s my favorite shirt and I am never more proud than when someone comes up to me and says, “You train OPT? I do too!” But today when I read James’ definition of “fitness”,  I really took a moment to let it sink in and realize just how power fitness is and how it’s shaped my life.

“An evolving journey and exploration of the connection between spirit, mind, and body, WHILE attempting to discover physical potential, WHILE leading to discovering purpose and producing longevity of oneself.” -OPT 

This December I took huge step in my OPEX journey and completed the Program Design and Assessment course in AZ. I look forward to continuing my journey as an athlete with a switch to my own personal program in the near future as well as improving as a coach through my OPEX training.

Sean “Mack” McAvinue
Head Coach Crossfit OTG

backofT-shirt

 

 

 

 

 

Function

Function 1/26/15

A. Paused front squat – 3, 3, 3RM
+
5 sets – not for time
Airdyne 30 seconds @80-90%
8 DB push press – build load per set
Rest 60-120 seconds
+
On a running clock – EMOM 15 min:
Min 1 – 30 sec AMRAP – Pushups
Min 2 – 30 sec AMRAP – Supine ring rows
Min 3 – 30 sec AMRAP – Single unders

 

Being

Being 1/26/15

A. back squat build to a tough triple in 10mins
B. PS 2, 2, 2, 2; rest 2mins
C. hang snatch build to a tough single in 12mins
+
20mins cap
75 PS 55/75#
60 bar facing burpees
35 CTB chin ups
60 walk lunges
75 cal row
remainder of time amrap burpee MU

 

Will

Will 1/26/15

AM
Row 500m @Slightly faster pace than previous week
rest walk 1:00
x 8

rest 3 min

Row 500m @Slightly faster pace than previous week
rest walk 1:00
x 6

rest 2 min

Row 500m @Slightly faster pace than previous week
rest walk 1:00
x 4
PM
A. Back squat w/chains; 1,1,1,1; rest 2-3 min
B. Gauntlet – every 75 sec – 20 DU + 1 SS – build from 135#, 10#/set
C. Good morning @2111; 2-3 x 4; rest 2 min
+
3 RFT:
24 wall balls – 20#
8 MU

rest 3 min

3 RFT:
15 HPS – 115#
15 bupree bjo – 24″

rest 3 min

3 RFT:
12 burpee
3 SC – 245#

She

She 1/26/15

A. SS – build to a tough single
B. Amrap 4 min – 90% of A
+
5 min amrap @90%:
10 bj – 20″
10 burpees
10 cal AD
rest walk 2 min
x 2
rest 5 min5 min amrap @90%:
10 HPC – 75#
50m sprint
35 DU
rest walk 2 min
x 2
 

January 25, 2015

image

“It’s time to stop listening to what everyone says about you, telling you what to do, how to act, how you should feel. Let them judge you by your results, and nothing else; it’s none of their business how you get where you’re going. If you’re relentless, there is no halfway, no could or should or maybe. Don’t tell me the glass is half full or half empty, your either have something in the glass or you don’t.

Decide. Commit. Act. Succeed. Repeat.”

Tim S. Grover – from the book “Relentless.”

Function

Function 1/25/15

REST DAY

Being

Being 1/25/15

REST DAY

Will

Will 1/25/15

REST DAY

She

She 1/25/15

REST DAY

 

January 24, 2015

CB5D4115

650,000 Prescriptions and Counting!

 Four years ago, I switched from a PC to a MacBook (by the way, best decision ever).  I remember while transferring client files, I saw over 10,000 client programs in transfer (which doesn’t even include the handwritten programs I used to write for years before computers were so accessible). It dawned on me that over my 20 years of coaching, consulting with 5-10 people per day, I had developed over 300,000 individual exercise, lifestyle, and nutrition prescriptions.   Adding in our free OPEX blog programming, I’d estimate that I’ve programmed at least 650,000 exercise, lifestyle, and nutrition prescriptions… and still counting.

OPEX has always thrived on retention and referrals. Clients often comment on the quick results they see and feel, but even more, I love the feedback that clients give on their increased energy, motivation, and understanding for a newfound journey and, of course, their long-term RESULTS.  Clients are learning that fitness should invigorate you, NOT deplete you, break you down.

I strongly believe in individualized programming.

Why?

Because every human being is different.

From our energy systems, to our day-to-day schedules, job and family demands, and more. Bottom line? Fitness and health is a journey, so it needs to evolve and change as we do.

Keeping this core value in mind, OPEX has developed Exclusive Coaching, aimed at specifically helping you “experience more than results”.

What exactly is OPEX Exclusive Coaching?

In short, it’s individualized exercise, lifestyle, and nutrition prescription, with ongoing support from one of our coaches, plus phone or Skype consultations every 4-weeks.

We offer both local and remote (virtual) Exclusive Coaching. Whether you live in Australia, Japan, Europe, California, New York, or our backyard in Scottsdale, AZ, we have a system in place that works for your location, needs, and goals.

Additionally, if you feel you just need a consultation and want to chat with a coach outside of our Exclusive Coaching program, OPEX offers that option as well. The OPEX Coaching team and I provide as-needed consultation on topics and questions, such as:

  •  Setting personal, fitness, and lifestyle goals
  • Further understanding athlete essence and performance objectives
  • Helping support and clarify direction
  • Business and Coaching mentorship
  • Supporting and guiding Coaches in further understanding foundational coaching concepts and client
    needs

Contact Erin for more information or to get started.

My ultimate goal in life is to help Coaches become better Coaches and help clients evolve on their fitness journey, one prescription at a time!

Onward!

-James

 

Function

Function 1/24/15

Dynamic warmup
+
Time trial – 5000m Row

Notes
-Reminder: Saturday is primarily a make-up day for missed sessions in the week. If you completed all sessions you may elect to perform Saturday’s Rx or take a rest day.

Being

Being 1/24/15

3 sets 80% 90% 100%
Row 500m
20 KBS 1.5/1pd
20 FS 115/75#
20 CTB chin ups
80 DU
rest 5mins

Will

Will 1/24/15

AM
AD 30 sec @85%
AD slow spin 30 sec
x 33
– rest 3 min every 11 sets
– KEEP this pace easy

PM
A. OHS – build to a 3RM
B. Emom 8 min – Tng HPS x 3-5 – building load small from 135#
+
FT:
21-18-15-12-9-6-3
Wall ball – 30#
KBS – 88#
burpee

She

She 1/24/15

8 min amrap:
30 thrusters – 115#

Amrap burpee over bar in remaining time

 

 

January 23, 2015

OPEX is going international. This video is a clip from our first-ever Athlete Camp in Singapore this past week. Over the course of the two-day camp, athletes tested themselves in multiple workouts focusing on strength, power and endurance. OPEX coaches provided all athletes with individualized feedback to help them upgrade their training strategies and ensure they could better identify and improve weak areas. Attending athletes walked away with a better understanding of their engine as an athlete, how to properly gauge pacing on workouts, and the best way to fuel for multiple competition scenarios.This Camp was just one of many to come this next year across the globe. This coming weekend, the OPEX team is in Hong Kong for our CCP Level I: Program Design course, hosted at CrossFit 852-Causeway Bay.

Function

Function 1/22/15

A. RDL – slow tempo – 4×8-12 – rest 2-3 minutes
B1. Sorenson hold – 3x accumulate 60 sec – tough
B2. Wall walk – 3×3 – rest 2 minutes
+
Airdyne 25 seconds @100% – maximal effort!
Rest walk 3-4 minutes x4-6 sets

Notes
-If you have a 2-min bodyweight Sorenson begin holding a plate tight against your chest
-Report calories or distance per interval

 

Being

Being 1/22/15

A. heaving snatch balance build to a tough perfect single in 8mins
B. hang snatch build to a max in only 5 attempts in 12mins you may warmup as much as you want
C. death by clean and jerk 135/95# you may pc
+
12mins 80-90% effort
Row 200m
AD 20cals
10 box step ups 24/20

 

Will

Will 1/22/15

AM
Run 30 min EASY, fasted out of bed
- KEEP pace easy, good breathing
+
Walk 10 min
PM
A. C&J – build to a moderate single in 10 min
+
10 RFT:
1 legless RC
3 S2OH – 185#
rest 10 min
FT:
7-5-3
DL – 315#
MU
wall walk

 

She

She 1/22/15

A. BS – heavy single in 10 min
B. Emom 10 min – MU x 2-3
+
Emom 12 min -
odd – HPC Tng x 6 – building sets from 95#
even – HPS Tng x 6 – building sets from 75#
rest 10-15 min
FT:
9-7-5-3
DL – 185#
Strict HSPU
Strict CTB chin up

 

January 22, 2015

JamesFitzGames

James FitzGerald Competing in the 2014 CrossFit Games!

Things to ensure prior to competition:

  1. Taper off, but keep a sense of readiness.
  1. Keep food light, early on and only as needed.
  1. Wear comfy gear always.
  1. Expect the unexpected; not only in your workouts, but also for travel, rooms, showers, water—allow room for errors.
  1. Always walk the course, track, area, etc. the day before competition-visualize.
  1. Countdown to the start of each event, minute-by-minute with checks for the bathroom, breathing, physical warm ups, etc. (ie. 60-minutes before, consume light carbs; 45-minutes before-bathroom, etc., up to the competition)
  1. Stay warm and active and ready before hand.
  1. Keep your cool. Never allow fear to lead your path.
  1. Be ready for the start a ways out.
  1. Trust in yourself.

Coach James FitzGerald has more insights to share on competition readiness, specifically hacking The 2015 Open.  Join him next Wednesday, January 28th, on a live webinar (10 a.m. MST).  James will cover more specifics on how to prepare for the 2015 Open, how to align your weeks for the Open (no matter what your training looks like), understanding more about who you are as an athlete, and gain some insight on where you’ll stack up on the leaderboard.

Space is limited. Reserve your spot here today.

 

Function

Function 1/22/15

A1. KB front rack WL steps – 5×6/leg – rest 20 sec
A2. Alternating DB bench – 5×4-6/arm – rest 20 sec
A3. Strict chinups – 5×4-6 – tough variation – rest 3-4 minutes
B1. Waiters walk – 3x50ft/arm – challenge loading
B2. FLR on low rings – accumulate 45-90 sec per set x3

Being

Being 1/22/15

Rest Day

Will

Will 1/22/15

Rest Day

She

She 1/22/15

Rest Day

 

January 21, 2015

LC PuertoRico 2014

 

I love this picture.  It’s from our Life Coaching module in Puerto Rico back in December.  And there is some good stuff going on here.

  1. There is a coach getting the opportunity to practice the art of coaching, as it is an art to be mastered over time.  And how often do you get to practice such a thing in an open space of learning? The answer for most is rarely if ever.
  2.  There is a coach getting the opportunity to put himself in the client’s shoes and be a client.  This is such a great way to learn—to be on the other side of the equation, see how other coaches handle certain situations and feel what the client experiences.
  3. And there is yet another coach who gets to observe the whole thing while learning the art of observation in a   non-judgemental fashion.  This is hard and it doesn’t come naturally.  It has to be learned, practiced and cultivated.  Which is why we teach and practice it.

The purpose of the exercise is to practice, play, observe and gain perspective in ways you can’t get on your own, which creates an invaluable learning experience for everyone involved.

-Sharon Prete

Contact me at sharonprete@me.com

Register for one of our in-person upcoming CCP Level 1: Life Coaching course here, hosted in Scottsdale, AZ (Feb 6-7), Charlotte, NC (Mar 7-8), and Sweden (April 5-6).

 

Function

Function 1/21/15

Rest Day

Being

Being 1/21/15

4min 80% effort
10 box jump 24/20″
2 MU

rest 5mins

4mins 90% effort
10 walk lunges
7 CTB chin ups

rest 10mins

4mins 100% effort
10 burpees
10 KBS 2/1.5pd

Will

Will 1/21/15

AM
AD 35 min @LOW RPMS keep this easy
PM
A. SC thruster – build to a max
B. Clean DL + Clean pull + Mid hang clean high pull; 2.1.1 x 5; rest 2 min – build from 255#, straps ok
+
4 sets – building load per set:
2 SC
4 FS
6 thruster
8 lunges
rest walk 3-4 min
+
4 sets NFT:
Single arm DB high row x 5/arm
15 CTB pull up
Clapping push up x 8

She

She 1/21/15

A. Snatch DL; 5,5,5; rest 2-3 min – 90% of RM
B1. 4 sets – HC Tng x 8 – 85#; rest 5 sec
B2. AD 10 sec HARD; rest 2-3 min
+
In 5 min complete:
3 RFT:
12 KBS – 1.5pd
12 burpees
12 BS – 125#
x 2
– rest is the time left in 5 min after completing 3 rounds

January 20, 2015

asia camp 2015

 

OPEX is expanding internationally.

This past weekend the OPEX team traveled to Singapore to host our Athlete Camp for 40 athletes ready to take their training and understanding of their athletic abilities to the next level.

What’s next?

Coming up, this Friday through Sunday, our team will travel to Hong Kong for our Program Design Course to educate coaches from various backgrounds how to create smart, individualized, progressive programs for both individuals and group fitness.

We will be at CrossFit 852 and registration is still open.

 

Function

Function 1/20/15

A. Segmented snatch deadlift – 5×3-4 – rest 2 min
+
On a running clock:
EMOM 12 minutes
Odd – 14 Wall balls – 20/10#
Even – 14 KBS, Russian – 55/35#
EMOM 12 minutes
Odd – 30 sec AMRAP – Row calories
Even – 30 sec AMRAP – Burpees

Notes
http://www.catalystathletics.com/exercise/329/Snatch-Segment-Deadlift/
-Objective is to hold positions at mid-shin, kneecap, and mid-thigh for 2 count each on all repetitions

Being

Being 1/20/15

A. 1 SJ every 30sec from blocks 65% of 1rm – 3mins
B. 1 paused SJ every 30sec from blocks 70% of 1rm – 3mins 2 sec pause in bottom of dip drive
C. SJ from blocks start at 75% of 1rm add 10# every 90sec until max
+
9min amrap
3 thruster 95/65#
3 TTB
increase reps by 3 every round

Will

Will 1/20/15

AM
10 min amrap @80%
Run 50m shuttle
15m crawl
1 min FLR

rest 5 min

10 min amrap @80%
Row 20 cals
5 HR push ups
15m FW – 1.5pd/h

rest 5 min

10 min amrap @80%
AD 5 min – cals
Row 5 min – meters

PM
A. Jerk balance; 2,2,2,2; rest 2-3 min
B. 8 sets – every 75 sec – BTN jerk + Jerk – build small from 205#
+
3 RFT:
25 KBS – 2pd
25 HSPU

She

She 1/20/15

3 RFT:
15 CTB chin up
15 cal row

rest 6 min

3 RFT:
15 HSPU
15 cal AD

rest 6 min

15 TTB
30 DU

 

 

 

 

January 19, 2015

pullups

 

Function

Twelve weeks ago the group entered the first wave of an intensification build, culminating in a re-testing phase of various barbell 1RMs. Over the next twelve weeks the group will once again cycle through an intensification build – split into two, six week cycles. The first cycle will see high volume in movements you have become accustomed to, which leads into another six weeks cycle of added intensity. Following completion of this second strength-biased wave the group will shift gears to begin a peak in aerobic development through the spring and summer months.

Function: 1/19 – 4/12
Mon – Squat intensive, Push/Pull #1 + CP-based EST
Tues – Bending snatch development + MAP 1-7, linear progression
Wed – Rest
Thur – Single-leg squat, Push/Pull #2 + Core/Scap
Fri – Bending intensive + Lactic Power OR Tester
Sat – Make-up OR Aerobic repeats
Sun – Rest

-Coach Matt Springer

 

Function

Function 1/19/15

A. Paused front squat – 2×5 – both sets TOUGH
B1. Seated DB press – 3×10-12 – rest 90 sec
B2. Single-arm DB row – 3×6-8/arm – rest 90 sec
+
Every 4 mintues x3 sets
9-7-5
Push press @60%1RM
Strict supine ring rows – feet on 20″ box

Notes
-Paused = hold bottom position for 2-3 second count, no bouncing out of the hole

Being

Being 1/19/15

A. back squat @30X0; 5, 4, 3, 2, 1; rest 3mins
B. emom – hang power snatch TnG x 5 95/65# – 5mins
C. emom – PS 115/75-135/95# 1. 1. 1. 1 – 5mins
D. emom – PS 1. 1 pick your start and build per min – 5mins
E. 3mins max DU
+
21, 18, 15, 12, 9, 6, 3 for time
AD cals
pushups not HR

Will

Will 1/19/15

AM
Row 500m @VERY easy pace
rest walk 1:00
x 5
rest 4 min
Row 500m @VERY easy pace
rest walk 1:00
x 5
rest 4 min
Row 500m @VERY easy pace
rest walk 1:00
x 5
PM
A. Back squat w/chains; 2,2,1,1; rest 2-3 min – build load from previous week
B. Snatch cluster; 1.1.1.1 x 3; rest 15 sec, rest 2 min – build small from 185#
C. Good morning @2111; 2-3 x 4; rest 2 min
+
Emom 8 min – 12 wall ball + 3 MU
rest 3 min
Emom 8 min – 6 Tng PS – 135# + 6 TTB
rest 3 min
Emom 8 min – 3 SC – 185# + 9 bj – 24″

 

She

She 1/19/15

A. SC – build to a tough single
B. Amrap 4 min – 90% of A
+
5 min amrap @90%:
10 bjsd – 24″
10 HR push ups
Run 50m shuttle
rest walk 2 min
x 2
rest 5 min
5 min amrap @90%:
10 HPS
10 burpee over bar
35 DU
rest walk 2 min
x 2