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November 1, 2014

Meghan Bench Press_1
OPEX’s own Meghan Sweet taking a moment to prepare for a 1RM Bench Press

The Workout #13

A. Power clean – build to 1RM
B. CGBP – build to 1RM (hands no more than 16″ apart)
C. Powell raise @ 30X1 – AMRAP @ 10% of B per arm

Notes:
– Scored as ratio of A:B
– Report repetitions per arm on C
– Post scores to comments below

Function

Function 11/1/14

For time:
1k Row
+
2 rounds of Cindy
5 Pullups/10 Pushup/15 Air squats
+
30 Dumbbell hang clean and jerks (35/15#)
+
2 rounds of Cindy
5 Pullups/10 Pushups/15 Air squats
+
1k Row

Notes:
-Video demo on DB hang clean – http://www.catalystathletics. com/exercises/exercise.php? exerciseID=300

Being

Being 11/1/14

A. Power clean – build to 1RM
B. CGBP – build to 1RM (hands no more than 16″ apart)
C. Powell raise @ 30X1 – AMRAP @ 10% of B per arm

+

90 min Hike unplugged!

Notes:
– Workout scored as ratio of A:B
– Report repetitions per arm on C
– Post scores to comments below

Will

Will 11/1/14

AM

Walk 45 min fasted out of bed

PM

“The Workout”
A. Power clean – build to 1RM
B. CGBP – build to 1RM (hands no more than 16″ apart)
C. Powell raise @ 30X1 – AMRAP @ 10% of B per arm

+

3 sets @80,85,90%:
20 CTB chin up
15 HSPU
10 KB swing (88#)
Rest 3 min

rest as needed

AD 20 sec @HARD effort
rest walk 4:00
x 3

Notes:
– Workout scored as ratio of A:B
– Report repetitions per arm on C
– Post scores to comments below

She

She 11/1/14

“The Workout”
A. Power clean – build to 1RM
B. CGBP – build to 1RM (hands no more than 16″ apart)
C. Powell raise @ 30X1 – AMRAP @ 10% of B per arm
+
5 rounds for time:
10 PS (55#)
10 burpees

Notes:
– Workout scored as ratio of A:B
– Report repetitions per arm on C
– Post scores to comments below

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

Subscribe to the Blog HERE!

October 31, 2014


Exclusive Coaching Client Daniel Rector with a 230# snatch PR

In my mind I have been a part of the OPT [OPEX] community since 2010. I first discovered the old blog sometime in 2009 while I was on active duty in the US Coast Guard. I never actually followed it or even did any of the workouts but I was intrigued by the complexity of it all. At the time I was training for triathlons mainly and also coaching on the side.

Fast forward to 2010…I was now out of the military and working as a coach for Jason Leydon of CrossFit Milford. He was just getting into the whole CCP thing (they were brand new at the time) and had jumped in with both feet. He told me if I was looking for the best education I needed to do the CCP courses. In January of 2011 James F. came out to Connecticut and ran an assessment course at Ben Kelly’s place in Fairfield. I attended that course and then attended the Program Design course a few months later. After those 2 courses a whole new world had opened up for me.

Up to that point everything I knew had been self taught and then refined in the field. After listening to James I had this road map to follow with “best practices” to help me advance my coaching prescription. I loved how James F. never actually gave you an answer to any of your questions during the course. Rather he gave you the principles and ways “it could” be done but then he let you sit there and think about it. He never said…”so you would give them 4 sets of Back squat @30X1 then progress to this…….” He left it up to you to come up with what might work then go out there and try it. His answer was always vague and “it depends”. It allowed me to see that nothing is set in stone, especially with program design. It will always vary depending on the goal and the individual.

Fast forward to 2013, after a baby and opening a new gym, I was finally able to attend the nutrition and life coaching courses. I left Arizona after that week of training renewed and motivated to improve the way I was operating my gym. I went back and literally “changed everything”. While I was turning my world upside down (for the better) I kept having questions about things. I kept wondering how someone else might do this. I really wanted a sounding board. Someone I could bounce ideas off and see what they thought.

About this same time I was also getting really frustrated with my own programming. I had the knowledge to get myself where I wanted to be. I knew what I needed to do and I wrote myself programs to get there. The program however was that I would spend hours over analyzing my own program. I wanted to make sure it was 100% correct. That there was no error anywhere. I spent to much time “thinking” about training and not enough time actually training. During my training session I would constantly second guess what I was doing. And it got to the point where I needed to give it up and let someone else handle it.

That was the best decision I have ever made as both a coach and an athlete. As an athlete I was able to just wake up, look at my workout and go do work. That was it. No thinking, just doing. It has been a huge stress relief to not have to worry about my own program. I can email my Coach, James Taylor, with my thoughts and trust he would make the adjustments, or as I have experienced a few times, get an email back from him telling me to “suck it up”.

As a Coach I have been able to see how he progresses me personally through a program and use some of those ideas/principles within my own programs. I also have gained that sounding board I was looking for. I am able to ask James T. questions about whatever and even set up consults with him to go in depth on programming or anything Coaching related.

I don’t think I can state strongly enough how great this experience over the past year has been for me. In my progression as an athlete and as a Coach.

Respectfully,
Daniel Rector
Strength & Conditioning Coach
Owner/Head Coach of True Athletics/CrossFit True

Function

Function 10/31/14

A. Deadlift – 5, 5, 5 – all sets above 75% of 1RM
B1. Single-arm DB row – 5×8-10/arm
B2. Scapula pushups – 5×8
C1. Powell raise – 3×6-8/arm – VERY slow tempo
C2. GHD hip extensions – 3×12-20 – VERY slow tempo

Notes:
– Scapula pushups – https://www.youtube.com/watch?v=5YHZnEsE9hA#t=26

Being

Being 10/31/14

A. Press x 1/PP x 2/SJ x 3; rest 2mins x 4-5sets perfect form
+
5 sets 80-90% effort
Row 300m
15 KBS 1.5/1pd
15 SA DB push press tough
15 box jumps sd 24″
15 SA DB push press tough
15 T2B
15 Wall ball 30/20# 10′ target
rest 4-5mins

Notes:
– complete complex with weight that you can do with perfect form small builds per set
– do this in reverse order starting with wall balls for set 2 and 4
– record time for all sets
– record if changing order changed times or feeling of work

Will

Will 10/31/14

AM

Row 500m @1:48 pace
rest walk 3 min
x 12

PM

A. 8 sets – every 90 seconds – BS w/chains x 2 (tough, speed out of bottom focus)
B. Drop snatch; 2,2,2,2; rest as needed
C. Snatch pull + Snatch with pause at mid thigh + Snatch; 1.1.1 x 5; rest 2-3 min (mod loads, speed focus)
+
5-4-3-2-1
Snatch (185#)
15-12-9-6-3
Ring dip

(5 snatch, 15 ring dips, 4 snatch, 12 ring dips, etc…..)

She

She 10/31/14

A 5 sets @consistent effort:
8 HSPU
10 cal row
6 DB push press
35 DU
rest walk 1 min
B. Jerk; 3@70%, 3@72.5%, 2@75%, 2@80%, 1@85%; rest 2-3 min
C. Single arm DB row; 3-5/arm x 5; rest 60 sec b/t arms (HEAVY sets)
+
3 sets for time @consistent effort:
Row 300m
5 Tng squat cleans (moderate, all unbroken)
Run 200m
20 wall balls
rest walk 3 min

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October 30, 2014


Exclusive Coaching Client Jason Benade hitting a snatch PR at 200#!

She Avatar

Thanks to all of you that posted your scores to the blog during our recent round of testing – it is time to reap your reward! We can now deliver a program that is better tailored to you. Below is a summary of the testing results and the focus of the programming over the coming months. We’d love to hear from you so if you have more questions please post to the comments below! The summary for Will and Being are coming later this week.

Goal – Qualify for Regionals
Height – 5′-4″
Weight 150#
BS – 245#
Snatch – 140#
Jerk – 180#
Press – 100#
WCU – 200# w/BWT
Max set of HSPU – 15
Max set of CTB pull ups – 13
MU skill – low

– Power work in short durations good
– Needs speed work with snatch and clean
– Poor stability OH in jerk
– Upper push abs upticks
– Poor upper muscle endurance and gymnastics skill
– Needs confidence in ME knee flexion
– Needs pacing on fast pace pieces, aerobic system needs to be built cyclically
– Needs practice prior to opens in similar style pieces

Split:
Mon – Emom based skill upper pull + BS int + Upper pull abs + Alactic aer w/knee flex/upper
Tues – Jerk mod + Push press abs + PC/PS Tng + Upper push gym den w/CP
Wed – Snatch + OHS int + Pull floor/scap + BS ME + Upper pull density w/aer
Thursday – off
Friday – Aerobic sets w/skills and upper push + Jerk mod + Pull hor/scap + ME knee flex w/aerobic
Saturday – Tng Speed (build) + Aerobic cyc repeats
Sunday – off

Function

Function 10/30/14

A. RFESS – 2 second lower, 2 second hold at bottom – 5×6-8/leg – rest 30 seconds btwn legs
+
On the minute x14
Odd – 30 sec tough Airdyne/15 sec easy Airdyne
Even – x8-15 Situps

Rest 2-4 minutes

On the minute x14
Odd – 30 sec moderate jog/15 sec walk
Even – x5-12 Burpees

Notes:
-RFESS – rear foot elevated split squat
-Demo – http://www.catalystathletics. com/exercises/exercise.php? exerciseID=173
-Bodyweight only today on RFESS, if REALLY comfortable and stable can load with DBs in hands

Being

Being 10/30/14

REST DAY

Will

Will 10/30/14

REST DAY

She

She 10/30/14

REST DAY

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

Subscribe to the Blog HERE!

October 29, 2014

sharon reef

This pic may not look like much at first glance, but it’s significant. It’s me facing my biggest fear.

I am deathly afraid of the open water and sharks and I have never swam in the ocean. But then my kid threw down a challenge that I couldn’t resist. He said that if I “went snorkeling with him that I’d be more fun than dad”. That’s a tall order–his dad is the fun parent.

So what better way to get over ones fear of sharks and open water than to get on a boat and cruise for over an hour into the ocean to the outer reef of The Great Barrier Reef in Australia? Yeah.

I’ve snorkelled before. In swimming pools. And I’ve done things that I’ve been afraid of before. The types of things that get your heart pumping a little faster and make your palms sweaty. But this fear was deeper. Waaaaaay deeper. This fear encompassed me as I stepped into the water. It was so deep that it filled me from the inside as it wrapped itself around me. It was inside and outside of me at the same time. I’ve never felt fear like this before–at the risk of sounding dramatic–I felt it in the depths of my soul. My legs were literally shaking but heavy as bricks as I walked down the steps of the boat and onto the knee deep deck to put on my flippers and question my apparent insanity.

As I was standing on the platform, my 11-year-old son Cole who was already out snorkeling saw me and he started to freak out. He swam as fast as he could toward me screaming in excitement muffled through his snorkel and mask. I’ve never seen him so excited and I knew he was right… If I got in the water with him, I’d give him such a fun experience that I would be the fun parent at least for this one day.

So as stories of sharks swirled around my head, I quieted them just long enough to get into the water. But nothing could have prepared me for the first few seconds in which the sense of fear increased my breathing through that tiny little snorkel. I felt the weight of the water on my body and that tiny breathing space not quiet big enough to keep up with the demands of the increased breathing of stress.

So I reminded myself of something I once told one of my favorite CCP coaches and clients…

Fear is a liar.

Sometimes we fear things for good reason and it can be an incredible tool when used the right way. But sometimes it’s not and it lies to us about future events that haven’t happened. Today it was lying to me and I reminded myself of that as I ventured further away from the boat. When I got really present with the moment, I could acknowledge that there were no sharks around me and so I began to slowly let the fear go and settled in to enjoy the sheer beauty of the reef with my son.

The fish and the coral!!! Oh my gosh!!! The reef was spectacular and an experience I would never have had if I had continued to be run by the fear.

Sharon Prete
CCP Life Coaching Co-Conductor

Function

Function 10/29/14

REST DAY

Being

Being 10/29/14

A. Back squat @20X0; 5, 4, 3, 2, 1; rest 3mins
B. rear foot elevated split squat 30X0; 6-8/leg; rest 1min bw legs x 3
C. accumulate 5mins FLR on rings
+
Row 30sec 97% effort
rest walk 3mins x 4

rest 6mins

Run 200m 97% effort
rest walk 4mins x 3-4sets

Notes:
– build per set on BS does not need to be a 1rm just tough
– record total time for 5min accumulation of FLR
– make sure proper warmup for running

Will

Will 10/29/14

AM

AD 30 sec @85%
AD slow spin 30 sec
x 24
PM

9-7-5-3
Thruster – 185#
50m FW (100#/h b/t each set)

Rest as needed

14 min AMRAP:
10 Pistols
10 strict HSPU
50m sled drag (HEAVY)
10 med ball over shoulder (150#)
10 Cal AD

She

She 10/29/14

A. Snatch x 1 + OHS x 3 – build to a max set
B. Tng snatch DL + Tng snatch pull; 2.2 x 3; rest 2 min
C. Emom 12 min –
Min 1-4 – BS x 3 (65% – speed focus)
Min 5-8 – BS x 2 (75%)
Min 9-12 – BS x 1 (85%)
+
for time:
50 chin ups
– done in unbroken sets of 5

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

Subscribe to the Blog HERE!

October 28, 2014

team opex
Team OPEX taking first place at The Phoenix Throwdown this weekend.

Emotional Limits
by Robin Lyons, OPEX Coach

I called an old friend / teammate of mine Derek Woodske to have a discussion around strength training (what else would we talk about ?) Anyway, the discussion ended with a psychological exploration about coaching, training, athletics and our experiences.  Is was an enlightening chat that I wanted to share with all of you in hopes to maybe resonate with some of you on your own training and coaching journeys…

Reflecting back to my competitive track and field days for the Canadian National Team and University of Wyoming I was very emotionally driven.  Competing in Track (specifically the Throws) was a way to express my self worth, purpose and define who Robin Lyons was.

My training and competitions were driven under the same emotion.  I would train hard everyday looking for a personal record in the weight room or on the throwing field.  It was always about getting better, and if your weren’t getting better everyday you would definitely hear about it from the coach. We were young athletes with something all in common; we wanted to be somebody and we had nothing to lose.   Everyday was a proving ground and when we couldn’t deliver we rode that emotion deep into our self worth… it was destructive energy, that could only go away by lifting more weight, or throwing farther…thats it.

Obviously bad days came and I typically fought back with anger against myself….I would wake up at 6am and head down to the university wt room to do the wrestlers workout before throwing practice (obviously no clue about physiology at this point).  But I was looking for a fix to my feeling of emptiness…

This is an exhausting way to train, live and compete as an athlete.  Unfortunately the guidance we had supported the same destructive mentality.   The road to success for us was driven by fear of failure and fear of not being someone, because our identity was so wrapped up in our accomplishments.

My personal growth from that point has been a work in progress. As a coach, I’ve battled similar emotions that were welded into my soul from the past. Taking a step back from competition has given me the space to reflect on my experiences and what coaching and training mean to me now. As I work with athletes daily near and far, I am becoming more and more aware of their psychological journey as well as mine. As a coach it’s easy to get wrapped up in performances of your athletes and their emotions. Especially when its competition time….nobody wants to lose or do less than they are capable of…. so how do we minimize this fear?  It starts with letting go…

Training and Coaching is not emotional, and the more I coach the more I realize how emotions get in the way of the plan.  Putting a program together is logical not emotional.  The best athletes and coaches don’t respond to  good days and bad days…missed reps or good reps! Remember this:  You are only the product of your averages.  You are not as good as your best day or as bad as your worst day, you are the product of what you do each and every day over the time line you set.   Drawing awareness to your emotional triggers i believe is key in understanding that those emotions can be felt, but must be let go to further your development, potential and get you to your goal.

Training is numbers and a plan day in and day out.  The more simple you can make it and the less attached you can be with your plan I would argue  that your experiences and your outcomes will be more rewarding.

-Robin

Function

Function 10/28/14

A1. Box jump, step down – 5×5 – no rest
A2. Pullups negatives – x3-5 second lower on each repetition – 5×5-8 – rest 2 minutes
+
500m row – at pace (+/- 2 seconds)
Rest 2:30 x4

Rest 5 minutes, repeat

Notes:
-Goal on A1 – choose a box which enables you to land in a quarter-squat position, so not one too hgh
-Goal on A2 – use bands if necessary to allow you to lower in a controlled x3-5 second count
-Pace on rower is determined as your average 500m pace during the 2k row (ex. 7:00 2000m/4 = 1:45/500m)

Being

Being 10/28/14

For time:
21,15,9
Deadlift (225/155#)
HSPU

Notes:
-Post times and reps schemes

Will

Will 10/28/14

AM

Row 5k @Aer pace
– every 1k get 2 sec fasted, start EASY pace
PM

A. Push Press + Push Jerk; 2.1 x 5; rest 2 min (build)
B. Emom 8 min – Jerk x 3 (70% of 1RM)
C. Wtd. chin up; 2-3 x 5; rest 2 min (all sets tough)
+
For time:
5 RC
9 MU
15 OHS (185#)
3 RC
7 MU
15 manmakers (35#)
1 RC
5 MU

She

She 10/28/14

A. Jerk – build to a moderately tough single from blocks
B. Emom – Push press x 1 (from blocks) – build to a max from 70% – Max 12 sets
C. PC; 8,8,8; rest 3 min (8 singles, not Tng, build from 72.5%)
+
for time:
9 HPC (125#)
20 HSPU
7 HPC
15 HSPU
5 HPC
10 HSPU

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

Subscribe to the Blog HERE!

October 27, 2014

10501914_913202170449_7819747407231258215_n
Exclusive Coaching client Justin Tamane taking first place in the partners division at ReEvolve’s Barbells and Beers this weekend in Toronto.

Direction of Function

Function is philosophically a process of discovery into fitness. This being the case, Function most resonates with the idea of balance. The group will have continued exposure to slow strength lifts as well as exposure to the aerobic, sustained end of the energy system continuum. All of this is in an effort to create a base to one day move beyond this group to a Being level of fitness.

The template I have created reflects two upcoming cycles. The first cycle will build volume over six weeks, which leads into another six week cycle of added intensity. These cycles will culminate in a retest of the back squat, deadlift, and standing press 1RMs, as well as energy system tests – primarily the 2k row.

Take time today to record your results from this past week of testing and create goals from it.

Based on the feedback I received via email, a principle focus of the group over the next 12 weeks is to also expand your movement literacy. In other words, new movements will gradually and continuously make their way into the template. This is in an effort to prepare individuals who are using Function as a platform for future endeavors in fitness. Secondly, the template has been shifted to reflect Sunday and Wednesday as rest days. This facilitates four highly recommend training sessions on Mon, Tues, Thur, and Fri. Saturday now becomes an optional day in which you can: 1) Make-up a missed session, 2) Complete as Rx’d, or 3) Take as a rest.

As always, your feedback is highly valued and I hope to see your comments often in the coming weeks.

Onward,
Matt Springer
OPEX Coach

Function

Function 10/27/14

A. Back squat – 12, 12, 12RM – rest 3 minutes btwn
B. Seated DB press – 4×8-12 – rest 2 minutes btwn
C. For time:
5×20 UB Wall balls (20/14#) – rest as needed btwn the sets of 20 — Rx is to be done unbroken
D. 4 sets – no rest btwn exercises
Front leaning rest (FLR) on rings x30-60 seconds
Double unders – x25 or 3 attempts

Notes:
-Start of 6 week accumulation cycle, higher volume of repetitions, relatively lower weight selections

Being

Being 10/27/14

A. PS TnG cluster 2. 2. 2; rest 20sec/rest 3mins x 3 build per set
B1. PC x 1/PP x 3; rest 30sec build per set
B2. DL TnG x 3; rest 30sec build per set
B3. 1 legless rope climb 15′. rest 10-20sec/1 rope climb 15′ with legs; rest 2-3mins x 4
+
For time:
50 cal row
20 TGU 1.5/1pd
10 MU

Notes:
– record PS weights
– record total time for workout

Will

Will 10/27/14

AM

8 sets @consistent effort:
Row 150m
20m HS walk
Run 200m
35 unbroken DU
rest walk 1 min

PM

A. BS @20X1; 5,5,5; rest 3 min
B. Emom 6 min – BS x 1 (80% of RM)
C. 6 sets – every 90 sec – HC + Clean (not Tng, start at 225#, increase per set)
+
3 sets @ consistent effort:
12 BB russian step up (185#)
2 TGU/arm
12 BB lunges
50 DUs
rest walk 90 sec

She

She 10/27/14

A. Emom 12 min –
odd – MU x 2-3 unbroken
even – Row 10 cals
B. BS @33X1; 3.3.3 x 3; rest 15 sec, rest 2 min
C. WCU @20X1; 3-5 x 5; rest 2 min
+
9 min amrap @sustainable pace:
3 wall walks
5 SA DB thrusters R (tough)
25 DU
5 SA DB thrusters L
100m run
1 RC

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October 26, 2014

refuelfinehoodie

Last Chance Sales!!!

REFUEL: 25% off while quantities last! Refuel is a post workout supplement for active fitness athlete; it contains a broad spectrum of proteins and carbohydrates needed for recovery; the ratio of carbs to protein is beneficial for the “hard charging” fitness athlete. Click HERE to purchase.

Apparel: Shirts are just $15 and hoodies for $25! Sized and styles limited to quantities on hand. Click HERE to check out what is still available.

Function

Function 10/26/14

REST DAY

Being

Being 10/26/14

REST DAY

Will

Will 10/26/14

REST DAY

She

She 10/26/14

REST DAY

October 25, 2014

Marcus OPTathlon 1.0
A little throwback……Exclusive Coaching client and CrossFit Games competitor Marcus Filly at OPTathlon 1.0.

The Workout #12

For Time:
100 Thrusters (95#/65#)

Notes:
– Post scores to comments below!!

Function

Function 10/25/14

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

A1. Row – 5×60 seconds REALLY easy pace, no rest before A2
A2. Pushups – 5×6-12, rest 2 minutes before returning to A1

B.On the minute x10
Odd minutes – Row 15 seconds ALL OUT
Even minutes – x6-12 Kettlebell swings, Russian – build weight per round

+

2 sets – each for time – 100% tough effort here
250m Row
15 Kettlebell swings, Russian (55/35#)
25 Burpees, full extension/overhead clap standard
15 Kettlebell swings, Russian (55/35#)
250m Row

Rest EXACTLY 12 minutes after the first set, repeat

Notes:
– Parts A and B warmup pieces
– Post two scores, times for both sets
– Post limiting factor in ability to go faster

Being

Being 10/25/14

For Time:
100 Thrusters (95#/65#)

Notes:
– Post scores to comments below!!

Will

Will 10/25/14

AM

AD 30 sec @80%
AD slow spin 30 sec
x 14

PM

For Time:
100 Thrusters (95#/65#)

Notes:
– Post scores to comments below!!

She

She 10/25/14

For Time:
100 Thrusters (95#/65#)

Notes:
– Post scores to comments below!!

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

Subscribe to the Blog HERE!