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February 1, 2015

 push

 

To push or to recover…that is the question.  We hear this asked daily.  “Aren’t we supposed to push more?”  “I should be doing more.”  “Look at what that athlete is doing.”  It can be said in a myriad of different ways but the message coming across is that many people don’t believe that rest is a good thing.

 

Many who read this can discuss why rest is helpful:
1. Muscles grow when they rest
2. Let’s your body heal so that it can go hard (maybe) the next day

 

But, what about the mind.  Your central nervous system is a key component to effective training.  If you do not give your body proper recovery you may not even realize that you’re tired.  You may just miss a lift or have the bar feel heavy.  Maybe it’s tough to push through a fast piece of work.  It is that feeling of “I wonder why that wasn’t there today.”

 

It’s Big Game Sunday.  Enjoy the rest day.  Relax your body, relax your mind and get ready for February.  It’s almost go time for those competing in the Opens!

Function

Function 2/1/15

REST DAY

Being

Being 2/1/15

REST DAY

Will

Will 2/1/15

REST DAY

She

She 2/1/15

REST DAY

 

January 31, 2015

Extension – The use of extension must be aggressive and done with intent. We use the term drive the hips down (obtained from the cue given by Greg Everett of Catalyst Athletics). This seems to click with the athletes head in terms of the need to sustain positions off the floor. Think of the spring concept, hips down forces in the foot, distributed weight throughout and it permits rapid elevation of the bar in the vertical direction (keeps the bar close). May contact with the hips and continue to DRIVE in the upward direction!

The explosion is executed by the simultaneous action of the muscles of the legs and torso… From this position, the athlete extends his legs and torso and rises up onto his toes and…the shoulders are elevated…Such a position is the most advantageous condition for maximal utilization of the participating muscle groups and the subsequent transfer to the barbell upward…This description of good pulling technique appears to be optimal.” (Roman and Shakirzyanov 4-7)

Function

Function 2/1/15

Dynamic warmup
+
Row 1000m @60%
Rest 2:30 minutes
Row 1000m @70%
Rest 2:30 minutes
Row 1000m @80%
Rest 5 minutes
x2 cycles (shows 6 sets total)

Being

Being 2/1/15

Row 1k 80% effort

rest 5mins

Row 1k 90% effort

rest 10mins

Row 1k 100% effort

Will

Will 2/1/15

AM

AD 30 sec @85%
AD slow spin 30 sec
x 36
- rest 3 min every 12 sets
- KEEP this pace easy
PM
A. OHS cluster; 1.1 x 5; rest 2 min – re-rack between reps for 30 sec – building loads
B. 2-3 sets – AD x 20 sec @95-97%; rest FULL recovery
+
Open workout 14.5

She

She 2/1/15

FT:
150 DU
100 WB – 14″ to 9′
50 bjsd – 24″
25 HPS – 75#

January 30, 2015

JFCourse

At OPEX our purpose is to create awareness through fitness.  We aim to inspire, empower, and challenge individuals to reach their highest potential.  OPEX is ready to change the landscape of fitness coaching with the evolution and diversification of the services we offer.  We are excited to announce the launch of our new OPEX C5 Course in London at CrossFit Perpetua.

OPEX C5 is designed to introduce you to the coaching methodology that has made OPEX a leader in the fitness arena. This one day course will allow coaches access to a high level understanding of all modules covered in the OPEX Coaching Certificate Program led by Master Coach and course designer James FitzGerald.

BlogpostNutrition Assessment: Great coaches don’t guess when they program for their clients. They watch, listen, and analyze the data that their athletes present with. Without an assessment a coach is no better than the gym next door. Learn why our system of assessment is the only method out there to actually align clients where they should be starting in exercise – not just “assessing to assess” then giving the same Rx each time; we look into anthropometric, movement, exercise selection and work capacity to deliver the proper design.
BlogPostAssesment Program Design: Coaches must design programs with long term goals in mind. They need to have tools that are tried, tested, and true over time to work with. Is a client weak? Their program should be structured to build strength over time. Is a client poor in endurance workouts? Their program should reflect a strategic, long term approach to building their clients aerobic capacity. What if a client needs to lose weight and build health? Their program shouldn’t be crushing day in and day out. Whatever the client presents with needs to be put into a well thought out plan that has specific purpose.
BlogPostAssesment2 Nutrition: This topic is talked often about but rarely put into practice effectively. In most cases a book is given or a fad diet and a one size fits all plan is prescribed. Just as assessment and program design are paramount so to is the fueling ability of the client. Are they sensitive to certain food groups? Can they tell you what they are? Do they need more or less calories? Do they need to clean their gut? Perhaps they actually need an adjustment on their macros. The nutrition protocol has to be specific to the client, their makeup, and their goals.
BlogPostLCLife Coaching: This topic scares many coaches but it is perhaps the missing piece that ties a quality coaching program together. Creating awareness is the key, both for you and your client. The coach’s goal is to create a relationship that serves to align the client in the right direction, and then support that journey as needed. In the end the investigation into what a client really wants and needs is where the magic and the art of coaching resides!
BlogPostBizSystemsBusiness Systems: Coaches and owners must recognize that coaching is a business. The only way to continue coaching and helping people is to create a strong base of support in your business. How is retention understood? Why is a sales closing rate important? Is your business growing? Once the coach uncovers the right questions he/she can begin analyzing the methods to building long term success.

This is the perfect course to kick off a powerfully strong move toward becoming a coaching leader in the community.  Learn how to create a unique and influential training environment that is sustainable over the course of time.  Spaces are limited, so reserve your spot today.

Function

Function 1/30/15

A. RDL – slow tempo – 4×8-12 – rest 2-3 minutes
B. GH hip extension – 3×12-20 – rest 90 sec
+
3 rounds for time @100%
400m Run
21 KBS – 55/35#
12 Chinups

 

Being

Being 1/30/15

A. emom – back squat 2-3 60% of 1rm – 8mins speed focus
B. build to a 1rm SC thruster
C. 1 SC thruster every 30sec 70% of 1rm SC thruster 8-10mins
+
21, 15, 9 for time
95/65# thruster
Chin up

 

Will

Will 1/30/15

AM
Run 30 min EASY, fasted out of bed
– KEEP pace easy, good breathing
+
Mobility 10-15 min specific

PM
A. Clean + HC + FS + Jerk – build to a tough complex in 12 min
+
FT:
21-15-9
S2OH – 155#
5-3-1
RC – 15′

rest 10 min

FT:
5-4-3-2-1
HPC – 245#
MU

She

She 1/30/15

A. BS @20X1; 3,2,1; rest 2-3 min – build from 3@85% of last weeks heavy single
B. 5 min amrap – Amrap burpee MU
+
Emom 12 min –
odd – PC Tng x 5 – 115# + burpee over bar x 6
even – HSPU x 8-10
rest 10-15 minFT:
12-9-6
Stone 2 shoulder – moderate load, work on use of hips
burpee CTB pull up

 

January 29, 2015

Marcus OPTathlon 1.0

“The heavy “training” single vs. the max”

At OPEX we constantly use the term “heavy” single in programming to indicate that the individual should build to a load that is specifically tough or heavy for that him/her. BUT heavy does NOT ALWAYS mean a true max. During this time of the season, the term is used to determine a load where the CNS is “jazzed” up and is prepped for the other work being done within the training day. Every person is different, some may use a tough back squat and others may need to implement intensity as part of the warm up. Key is to know that whether it be 85% or 96% of your max, heavy simply is an indication that its “your tough weight” for the day. Mistakes are made when individuals think that training to maximum’s within small time frames with similar characteristics (this is key) can be done.

Now, also let me be clear that if there are different characteristics within the movements (with taking training age and other principles into account), it is possible for an individual to PB in lifts like PC, FS then row a record breaking 1k. BUT only because the characteristics are varied. KEY for athletes that accomplish this is to know and be AWARE that the PB and recognize that it will only last for a small time frame within the CNS.

“The one thing we do that most coaches can’t cop is this. If you don’t make the target times or loads on the first effort or set, you warm down and go home. You aren’t fresh enough to train at a level that will make you improve. If you do a PB, you warm down and go home. If you are on fire that much you can blow yourself to pieces in a couple of sets or efforts and it will take weeks to dig you out of the hole you put yourself in, so whatever it is, if you PB, you stop and come back next time. This philosophy takes everyone a while to accept, but it works. When we don’t follow the rules, if we let someone pump out a series of PBs in one session, they are almost invariably wrecked for weeks afterwards and we never get close to quality training during that time. Sometimes, you can see it coming, but sometimes it just comes out of the blue. When it does, warm down, go home. Sometimes, at lower levels you can get away with it, but the better you get, the more capacity you have to exceed your normal limits, the more this becomes important. Enduros don’t need to do this. Everything is submaximal.” – http://www.ridethetrack.com/pdf/train_paulrogers.pdf

“Everything is sub maximal”. Those of you who constantly want to PB (obviously those who are newbies with a low training age this may be different as simple exposure can cause a PB), remember the CNS requires recovery time. Stay sub max for a majority of your training, only PB when designed. Allow recovery and GO HOME.

Function


Function 1/29/15

A1. KB front rack WL steps – 5×6/leg – no rest
A2. FLR on low rings – accumulate 45-90 sec per set x5
B1. Alternating DB bench – 5×4-6/arm – no rest
B2. Weighted GH hip extension – 5×8-12 – rest 2 min
C1. Strict chinups – 5×3-4 – tough variation – no rest
C2. HS hold against wall – 5×20-45 sec – rest 2 min

Being


Being 1/29/15

REST DAY

Will


Will 1/29/15

REST DAY

She


She 1/29/15

REST DAY

 

January 28, 2015

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Why people do what they do fascinates me.  For every action people take or don’t take there is a legitimate reason that acts either consciously or unconsciously to create the behavior.  Have you ever found yourself repeating patterns throughout the weeks, months, years and wonder why?  If you want to and you look deep enough, the answer will be there.

The cool thing is that sometimes these patterns of behavior, which can seem destructive on the surface, serve a purpose and are actually a strategy to get us what we want.  And because they get us what we want, we don’t have a motive to break the cycle.  If you equate getting what you want with the cycle, you’ll paint a positive picture of it inside your mind but judge it outwardly.  You’ll say you want the cycle to end and judge yourself for not being able to, but on the inside you’ll know that it gets you the outcome you desire so why would you want to break it?

E.g. Have you ever had an athlete who says he wants to make it to regionals and he has the potential to do it, but every weekend (despite his promises not to) he goes out and drinks all night with his buddies.  Then he gets frustrated in the gym that he’s not hitting the numbers he thinks he should be.

You as his coach then wonders why he keeps sabotaging his training.  He tells you one thing and his actions demonstrate another and it’s become a “vicious cycle”.  Why would he do this?

Sometimes the answer can be complex… he has a massive fear of failure so he sabotages before he can fail.  The drinking actually limits him and because he’s limited he can’t fail right on the edge of his potential.  And sometimes the answer can be simple… what he really wants in life is a good body and to pick up girls on the weekend.  He works out enough to get both, but doesn’t have to be the super athlete.

The point is that every cycle is rooted in a reason.  It’s not always chosen.  Sometimes it’s a reflex.  Sometimes we just do what we think we should.  As coaches, if we can have honest discussions with our clients about what drives them and what doesn’t, then we can minimize a lot of frustration and judgment and get really real.

-Sharon Prete

 

Function

Function 1/28/15

Rest Day

 

Being

Being 1/28/15

20min amrap
Row 20cals
10 box jump 30/24″
5 S2O 175/110#

 

Will

Will 1/28/15

AD 40 min @LOW RPMS keep this easy

PM
A. Clean – build to a tough single in 10 min
B. Clean DL + Clean high pull; 2.1 x 6; rest 2 min – 105% of RM, use straps
+
3 min amrap:
Thruster – 165#
rest 8 min
3 min amrap:
Alt FR axel bar lunge – 165#
+
3 sets NFT:
20 CTB chin up – done in unbroken sets of 10
1 min FLR on rings

 

She

She 1/28/15

A. Snatch DL; 4,4,4; rest 2-3 min – 95% of RM, straps ok
B1. 3 sets – Thruster x 8 – 75#; no rest
B2. burpee AFAP x 6; no rest
B3. DU x 45 AFAP; rest 3 min
+
In 6 min complete:
2 RFT:
15 FS – 95#
12 S2OH
9 cal row
x 2
– rest is the time left in 5 min after completing 2 rounds
 

 

January 27, 2015

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The countdown has begun. The Open is officially one-month away.

Are you ready?

This Wednesday, January 28th, Coach James FitzGerald, in conjunction with Digital AMRAP, is hosting a Webinar at 10 AM Mountain Standard Time: “Hack the CrossFit Open, Rank Best In Your Box and Live Your Fittest Year Ever!” This Webinar is aimed at arming you to tackle the 2015 CrossFit Open. During the live training, James will discuss the “How-Tos” on ensuring you are prepared for the unknown and unknowable, structuring your training and recovery for the weeks to come, understanding your personal strengths and weaknesses in order to best approach each workout, and determining an idea of your final overall standings based on the OPEX training method.

The Webinar is free, but availability is limited.

Reserve your spot here.

Function

Function 1/27/15

A. Segmented snatch deadlift – 5×3-4 – rest 2 min
+
2 cycles – For total repetitions:
60 sec AMRAP – Step-ups – 24/20″
Rest 60 seconds
60 sec AMRAP – Alt. DB Snatch – 55/35# DB
Rest 60 seconds
60 sec AMRAP – KBS, Russian – 55/35# KB
Rest 60 seconds
60 sec AMRAP – Row calories @90%
Rest 60 seconds
+
C1. Farmers walk – 3x100ft – HEAVY – no rest
C2. Powell raise – 3×8/arm – no rest

 

Being

Being 1/27/15

A. strict press build to a tough single in 10mins
B1. amrap MU; rest 30sec
B2. amrap strict HSPU; rest 30sec (kip if less than 5)
B3. amrap TTB; rest 3mins x 3
C. 30 TGU alt hands per rep you pick weight pick something you can move smoothly with
+
Row 1min 90% aero
rest 1min x 5
all rows same pace

 

Will

Will 1/27/15

AM
10 min amrap @80%
Row 200m
1 RC
30m lunge
rest 5 min
10 min amrap @80%
AD 10 cals
20m double KB FR carry
Run 100m
rest 5 min
10 min amrap @80%
AD 30 cals
Single under x 100
PM
A. Tall jerk; 3,3,3,3; rest 2-3 min – LIGHT lows
B. 10 sets – every 90 sec – Jerk x 1 – building sets, low load, mechanics focus
+
FT:
50 strict HSPU
40 GH sit ups
30 HR push ups
20 KBS – 88#
10 wall walks

She

She 1/27/15

4 RFT:
4 MU
Row 250m
rest 6 min
3 RFT:
9 HSPU – attempt strict
6 KBS – 1.5pd
3 alt pistols/leg
rest 6 min
2 RFT:
25 TTB
25 cal AD

 

 

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