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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.

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.

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October 24, 2014

Amy Triple Jump

A few thoughts on why I enjoy competing in the OPTathlon:

First and foremost, I simply like to run, jump, and throw. Track and field was my sport for years, and I completed tests similar to the OPTathlon events in my training throughout high school and college (standing triple jump, shot tosses, max lifts). So I already had an appreciation for these tests as an indicator of athletic potential. When you improve in these events, you have improved as an athlete. I have a decade of training logs that will support this. And I’m excited to continue to test and track my performances in these events for years to come.

As more individuals repeat the OPTathlon from year to year and reflect on their results and progression, the event will only continue to increase in popularity. The insights gained from testing and re-testing identical workouts is invaluable, and of course is central to the OPT (OPEX) philosophy. Combining these tests into a competition format adds that little extra component to motivate true max efforts.

What keeps me coming back to the OPTathlon every year, beyond just the desire to see how my training is impacting me, is the atmosphere of the event itself. My first OPTathlon I set a PR clean and jerk. That may not seem like a big deal, but if you have been lifting for many years that is not something that happens weekly or monthly. It’s special and it requires a certain situation, competition, pressure, and readiness. The OPEX community and environment seem to always have that perfect mix to stimulate those lifetime best performances.

I would encourage any athlete from any sport or fitness entity to come test their potential in the OPTathlon. It will expose weaknesses, it will push you to your limits, and it will reward you with measurable data points to help quantify your fitness journey.

– Amy Backel, OPTathlon 5.0 winner

Register for this year’s OPTathlon HERE!!

Function

Function 10/24/14

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. Deadlift – build to a 1RM
B. Standing strict press – build to a 1RM
C. Supine ring rows – feet on a 20″ box, adjust rings so that you’re horizontal to the ground at the top of the pull – cadence requires holding chest to rings for a 2 count on each repetition – 3 sets max repetitions, rest 2-4 minutes between each set
D. Max anchored situps in 2 minutes – secure feet with weight or a partner, AbMat use is Ok – standards, hands touch ground behind your head to hands touching toes

Notes:
– A rounded back on the deadlift is grounds for termination of attempts
– No kipping on the ring rows, if unable to perform this variation modify by setting rings at sternum height and keep feet on the ground
– Video demo: http://www. catalystathletics.com/ exercises/exercise.php? exerciseID=105

Being

Being 10/24/14

A. BS with variable resistance – 10 sets of 3 @ 20X1; rest 45 sec – bands or chains
B. OHS @ 42X1; build to a moderate triple in 5 sets
C. EMOM – 8 min – 8 CTB chin ups
D. EMOM – 12 min
odd – 6 tough KB snatch R
even – 6 tough KB snatch L

Notes:
– choose your tension as needed for A, work on speed on concentric, record what you use
– pause at bottom for OHS – form over load impt here
– work on speed for CTB chin ups, if volume is low add speed element, NOT reps or load
– choose aggressive load for Snatch but solid form, breathe throughout

Will

Will 10/24/14

AM

Walk 25 min fasted out of bed

PM

Run 3k @EASY pace

She

She 10/24/14

A. PS – build to a moderately tough single (max 4 sets)
B. PC – build to a moderately tough single (max 4 sets)
+
Emom 12 min –
min 1-4 – CTB pull up x 6
min 5-8 – FLR on rings x 30 sec
min 9-12 – 6 V-Ups

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

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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 ad 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.

Subscribe to the Blog HERE!

October 22, 2014

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“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.

Subscribe to the Blog HERE!

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!