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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!

November 19, 2014

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OPEX CCP Level 2 Program Design Attendees

Surround yourself with like-minded people is an adage that is often tossed around but not always deeply appreciated.  This past week another group of like-minded coaches got together at OPEX HQ to embed themselves in learning, sharing ideas and playing with coaching concepts specifically in the assessment and program design domains.  Some came from as far away as Sweden and Australia–a distance I have developed a healthy respect for.  And they all came with open minds and a willingness to be curious.

Curiosity is a characteristic that we hold dear at OPEX–the willingness to drop all pretences and just allow yourself to question and play with ideas.  This group of coaches did that and more.  They also respected everyone’s unique place in their coaching journey and connected with one another for future discussions.

One of my favorite sayings is: “Everyone you will ever meet knows something you don’t”.  Well put a group of like-minded coaches in a room and the potential for learning grows exponentially. Keep connecting with the community and you’ll never stop learning.  I truly believe that OPEX coaches will change the face of health and fitness globally and it was a great joy for me to watch another step in the process unfold this past week.

Sharon Prete
CCP Life Coaching Co-Conductor

Function

Function 11/19/14

REST DAY

Being

Being 11/19/14

6min 85% effort:
Row 150m
5 PS 135/95#

rest walk 3mins

6mins 85% effort:
8 box jump sd 24/20″
5 CTB chin ups

rest 3mins

6mins 85% effort:
30 DU
5 burpees
8 walk lunges

rest 3mins

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

Will

Will 11/19/14

AM
AD 30 sec @85%
AD slow spin 30 sec
x 36
– rest 3 min every 12 sets


PM
For time:
5 rounds for time:
5 clean (205#)
50m FW (100#/h)

Rest as needed

5 rounds for time:
3 DL (355#)
50m yoke walk
10 ring push ups

She

She 11/19/14

A. Snatch; 2,2,2,1,1,1; rest 2-3 min (build 2s from 120#)
B. Emom 9 min – BS @20X1 x 3 (70-75%)
+
for time:
AD 30 cals
25 CTB chin ups
AD 20 cals
20 TTB
AD 10 cals
10 L pull ups

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

Subscribe to the Blog HERE!

November 18, 2014

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The new OPEX unisex hoodies have arrived! Click HERE to order.

Don’t Miss Our FREE Webinar November 20th @ 11am PST!

Join James FitzGerald and Functional Diagnostic Nutrition’s Reed Davis on how to identify and help your clients , both male and female, suffering from low testosterone. This a frequently misunderstood condition that can contribute to a number of health issues. In tomorrow’s webinar you’ll learn:

1. A complete system of investigation into the underlying causes and conditions at the root of Low T instead of chasing symptoms.

2. How the chronic stress response interferes with normal function and causes hormone imbalances, leading to a wide variety of common health complaints.

3. A step-by-step method of assessment and interpretation that will guide your recommendations for natural, proven, professional protocols that target malfunctions and restore health.

Want to attend? Register Here. We look forward to having you!

Function

Function 11/18/14

A. Scapula pullup – hold scaps together 3 seconds – 5×4-6
B. Complete 5 sets of 3-5 repetitions of the following
Negative pullup – 5 second lower
Strict pullup OR Jumping pullup
C. On the minute x5 – Row 20 seconds 90%
+
For time
2000m Row
50 Kettlebell swings, Russian – 55/35#
30 Strict supine ring rows, feet on 20″ box

Notes:
-Set box under pullup bar and feet if necessary to achieve a jumping pullup

Being

Being 11/18/14

A. Power clean TnG cluster 3. 3. 3; rest 10sec/rest 3mins x 3
B. Split jerk from blocks 1. 1. 1 65% of 1rm – emom – 6-8mins
C. emom – Power clean and SJ TnG from the PC straight to SJ 2-3 65% of 1rm CL & J – 6-8mins
+
Row 500m @2k PR pace
rest 3mins x 6 all rows same pace

Notes:
– build per set on PC
– Tech work on SJ
– focus on going straight to the jerk from PC on C
– 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 11/18/14

AM
Row 8k @Aer EASY pace
– every 1k get off and complete 15 sit ups, 1 TGU/arm

PM
A. Split Jerk (SJ) – build to a heavy single (in 6 sets)
B. 6 sets – every 75 sec – SJ x 1.1 (3@205#, 3@225#) – from blocks
+
for time:
10-1 – CTB chin ups
1-10 – Strict HSPU

rest as needed

for time:
5 legless RC
AD 30 cals
3 legless RC
AD 30 cals
1 legless RC

She

She 11/18/14

A. 6 sets – every 90 sec – Jerk x 1.1 (70-75% moderate effort, perfect mechanics)
B. Push press – build to a moderately heavy set of 2
C. PC; 5,5,5; rest 3 min (5 singles, not Tng, build from 75%)
+
3 sets for time:
50m yoke walk (tough)
15 HSPU
rest walk 2 min

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

Subscribe to the Blog HERE!

November 17, 2014

Above: Exclusive Coaching client Adam Tabalno hitting a snatch PR of 235# at 160lb. bodyweight. Below: Adam with coach James Taylor and his tattoo we had to take a pic of when he came for a visit.

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tabalno

“I initially heard about OPEX, formerly OPT, through a Barbell Shrugged Podcast. I had been doing CrossFit for about a year and felt that in order to get to the next level, I was going to need to receive individual programming. I called and talked with the staff and they recommended me to James Taylor (JT). 

I started with James in Sept 2013 and have been with him since. After going through the programming for the past 15 months, I have been so intrigued by the transformation of my individual capabilities that after three months of training, I started to research and become nearly obsessively-passionate about the methods, mission, and education OPEX offers.  As one of OPEX’s core values states, “I became committed to endless exploration in the journey of my own self-discovery.”  

I believe in the mission and services so much that I have taken every CCP course since Sept and am currently working on my Case Study. I recently opened my own affiliate (CrossFit Agathos) this past June, and have taken the philosophy that OPEX believes in and have applied it to my own gym. I have the unique opportunity to train my own athletes, that I individually program for, and have applied everything I have learned through CCP to develop the success of my own gym. I traveled to Scottsdale and watched how OPEX is operated and applied what I learned to my own gym. Now, I have unlimited open gym and have competition athletes running around doing individual programming daily (Not something you see in a standard CrossFit gym usually). OPEX has given me the unique capability to be a real coach and to challenge the status quo. JT has given me the awesome opportunity to be a good athlete and example for all of my athletes by providing exceptional programming through proper guidance and progressions and periodization. I have truly reached and keep surpassing my individual and professional goals daily, because I have a solid foundation developed from OPEX’s fundamentals in education and coaching.  OPEX is truly cutting edge and are setting THE standard for coaching. They are genuinely changing lives all over the world and I will continue to be an ambassador and practice the fundamentals I have learned from them. Thank you!”

– Adam Tabalno

Function

Function 11/17/14

A. Back squat – 8, 8, 8, 8 – build load from last week
B. Standing strict press – 5×5
C1. Powell raise – 3×6-8/arm – rest 45 seconds
C2. Sorenson hold – 3×75-90 seconds – rest 45 seconds
D. Farmers carry – 3x150ft – HEAVY loading with one KB per hand

Being

Being 11/17/14

A. snatch build to a tough single
B. back squat build to a tough triple in 12mins
C. emom – 3 burpee MU – 10mins
+
4sets
20 wall balls 20/14# 10′ target
amrap CTB chin ups
rest walk 3mins

Notes:
– take your time snatch does not have to be a 1rm
– back squat start clock then begin building
– unbroken wall balls, record CTB scores

Will

Will 11/17/14

AM
10 min amrap @80%:
Row 250m
5 strict HSPU
35 unbroken DU
– SAME times per round

rest 5 min

10 min amrap @80%:
Run 200m
5 burpees
15m walking lunge
– SAME times per round

PM
A. BS @20X1; 1,1,1,1; rest 2-3 min
B. PC; 10,10,10; rest 3 min (65%, all singles, not Tng)
+
3 sets for time @85%:
21 cal row
15 FS (155#)
9 clapping push ups
rest walk 2 min

She

She 11/17/14

A. 5 sets @ consistent effort:
Run 100m
3-4 unbroken MU
rest walk 90 sec
B. BS @30X1; 1.1.1.1.1 x 3; rest 15 sec, rest 2 min
C1. Semi supinated incline DB bench press; 3-5 x 4; rest 30 sec
C2. WCU – amrap set (70%); rest 90 sec
+
5 min amrap @85% consistent pace:
Row 300m buy in
then…..amrap in remaining time:
3 hang snatch (105#)
5 burpees over bar
30m sled drag
rest walk 2 min
x 3

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

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November 15, 2014

Screen Shot 2014-11-16 at 3.39.41 PM
In case you missed it click on the image above to check out the second part of the FloElite profile on OPEX director James FitzGeraldJames Fitzgerald has always considered his fitness a full time job- whether he fills the role of athlete or coach. OPEX (Formerly OPT) personally coaches 300+ athletes participating in the sport. The athletes are priming and prepping for a Team Grid practice, where they compete against their peers before their first match.

Function

Function 11/15/14

Notice: Recall Saturdays on primarily a make-up day first, recovery day second, and an optional training session third. Choose what’s most right for you given the week.

A. Man maker – build to heaviest set of 5 UB repetitions in 5 sets
+
B. 5 minutes MAX Airdyne calories – go for it, don’t hold back

Notes:
Man maker demo: https://www.youtube.com/watch? v=iMNnvhg1JcM&list= UUeAcw1eHUzkjo9TM6mSFJHA

Being

Being 11/15/14

3 rounds for time
25 KBS 2/1.5pd
25 burpees

Notes:
– record time

Will

Will 11/15/14

AM

Walk 55 min fasted out of bed

PM

A. Jerk dip squat; 3,3,3,3; rest 2-3 min
B. Jerk – build to a moderately tough single (keep mechanics perfect)
C. Amrap 5 min – Legless RC
+
3 sets @80,85,90%:
Row 400m
7 MU unbroken
50 DU
9 DB push press (60#)
Rest 3 min

rest as needed

20 sec max effort KBS
20 sec max effort burpee (no hands over head, just open hip)
AD 20 sec @HARD effort
rest walk FULL RECOVERY
x 3

She

She 11/15/14

A. Emom 5 min – PS x 4 Tng (75-95#)
B. Emom 5 min – PS x 3 Tng (95-115#)
+
AD 30 sec @85%
AD slow spin 30 sec
x 30
- rest 2 min every 10 sets
– Consistent RPMs per set

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

Subscribe to the Blog HERE!