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October 2, 2014


We asked Phoenix Rise athletes Marcus Filly, Shanna Duvall and Danny Nichols – what will your training look like now that the Grid season is over?

Function

Function 10/2/14

REST DAY

Being

Being 10/2/14

REST DAY

Will

Will 10/2/14

REST DAY

She

She 10/2/14

REST DAY

October 1, 2014

photo (12)

The Reason

This is my 8-year-old, Owen. I love this pic because I think it’s cute that he’s reading about nerves and neurons for his homework. The best part for me is that he picked the book himself and it’s a huge indicator of how his life experience has shaped his curiosity.

Interestingly enough, he is my food allergy kid—he was allergic to dozens of foods as a baby and he gave me the best education about anaphylaxis, food sensitivities and autoimmune disorders through both research and practical application in an effort to heal him.

When he was a baby I was uncertain of when the next rush to the hospital would be, if he could stop scratching long enough to be allowed some much needed sleep or if he would begin to grow. When I was in the middle of it all, it was very scary and very stressful as a mom. Conventional medical answers and solutions didn’t resonate with me and so the journey began.

I am beyond thankful for this little man. He was the major catalyst in my search for the deeper meaning of health and disease. He is resilient, brilliant and entertaining. It comes as no surprise to me that he wants to be some sort of doctor when he grows up and he will be anything but conventional. His experience with his own body has sparked a curiosity in him to know how it works and WHY it does the things it does. Like many coaches out there, a spark has been lit in him. It will be interesting to see where he goes with it and how he turns a challenging experience into a mission.

Sharon Prete
CCP Life Coaching Co-Conductor

Function

Function 10/1/14

For time
100x Single unders
10x Pullups
10x KB swings, Russian (55/35#)
90x Single unders
9x Pullups
9x KB swings, Russian
…..
20x Single unders
2x Pullups
2x KB swings, Russian
10x Single unders
1x Pullup
1x KB swings

Notes:
-Refer to Aug 3 for comparison
-Post time to complete in comments

Being

Being 10/1/14

10mins max cals on Air Dyne or Assault Bike

Notes:
- enter weight, elevation and model of machine

Will

Will 10/1/14

AM

AD 45 min @Z1

PM

A. FS @20X1 – build to a tough single
B. Clean pull; 1.1.1 x 5; rest 2 min (build from 100% of clean RM)
C. Box jump – max vertical jump
+
“Nate”
AMRAP in 20min:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

She

She 10/1/14

A. FS @20X1; 5,3,1,1,1; rest 2-3 min (moderate loads, only last single tough)
B. CGBP; 2-3 x 5; rest 2 min
C1. 4 sets – AD 15 sec HARD; no rest
C2. Amrap MU in 60 sec; rest 3 min
+
3 sets @85%:
12 squat clean (95#)
12 CTB chin ups
rest walk 2 min
+
AD 30 sec @97%
rest walk 4:00
x 3

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September 30, 2014

OPEX Coaches Robin Lyons and Matt Springer debrief the data collected at the last Female Athlete Camp. Listen as they discuss what was tested and why, and quick thoughts on progressing these athletes in the sport of fitness moving forward.

Interested in attending a camp? Check out our upcoming events page!

Function

Function 9/30/14

Peak Watts Test
On the minute x5
1) Set display setting to Watts
2) Row exactly five (5) strokes AS HARD AS POSSIBLE at the top of each minute
3) Report score from 5th stroke each round to comments

Rest as needed

12 minutes AMRAP – moderate pace
350m Row
8 Burpees over erg

Notes
-Please attempt to report the drag factor you selected: http://www.concept2.com/service/monitors/pm3/how-to-use/viewing-drag-factor
-For this application anywhere from 150-180 will be optimal

Being

Being 9/30/14

4mins 90% effort
Row 600m
remainder of time amrap burpees at steady pace

rest 3mins

4mins 90% effort
6 thruster 75/45#
5 T2B
15 DU

rest 3mins

4min 90% effort
6 box jump sd 24/20″
6 KBS 1.5/1pd
6 wall balls 20# 10′ target

rest 3mins

4mins 90% effort
AD for cals keep rpm sustainable

Notes:
- all should be sustainable and similar splits for rounds

Will

Will 9/30/14

AM

Row 4k @easy aer pace

PM

A. Jerk – build to a moderately tough single
B. CGBP – build to one heavy set of 1 (fast build)
+
“Flight Simulator”
for time;
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

She

She 9/30/14

A. Jerk – build to a moderately heavy single
B. PC; 2,2,2,2 [10 Tng FAST]; rest 2-3 min (2′s ascending in weight from 70%, after complete move onto 10 Tng fast @50% of RM)
C. 3 sets:
Amrap 1 min – HSPU
rest 30 sec
Amrap 1 min – TTB
rest 30 sec
Row 15 cals HARD
rest 30 sec
+
for time:
5-4-3-2-1
Push press (77% of 1 rep max, from blocks)
50m prowler b/t each set (moderate load)

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

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September 29, 2014

IMG_6013
Holding down the fort at OPEX HQ this past week while the rest of the team was out supporting the Rise in Charlotte!

Like the new shirts? Us too. You can order yours HERE.

Function

Function 9/29/14

A. Back squat; 5, 5, 3, [3]; rest 3-5 minutes
B. Seated DB press; 5×5-8; rest 2 minutes
C1. Powell raise; 3×6-10; rest 60s
C2. Sorenson hold; 3xAMRAP(-); rest 60s
D. Accumulate 3 minutes of wall sit – thighs parallel to floor

Notes
-Last set tough set on A

Being

Being 9/29/14

A1. PC x 1/FS x 8; rest 20sec
A2. MU cluster 2. 2. 2. 2; rest 10-20sec/rest 3mins x 3
B. emom – thruster 95/65# x 5 + 5-7 T2B – 6-8mins
+
3mins max wall balls 20/14# 10/9′ target
2mins max box jump sd 24/20″
1min max burpees

Notes:
- build per set for A1 record weights
- record rest times for clusters
- record score for max reps on each

Will

Will 9/29/14

AM

Row 500m @90% effort
rest walk 3:00
x 6

rest 5 min

Row 500m @90% effort
rest walk 3:00
x 6

- Increase pace from previous week by .5 sec
- Consistent pace, if row’s are more than .5 sec off pace, terminate workout

PM
 
A. BS @20X1 – build to a heavy single
B. Snatch pull; 1.1.1 x 3; rest 15 sec, rest 2 min (build form 105% of snatch RM)
+
for time:
5-4-3-2-1
thruster (185#)
RC

She

She 9/29/14

A. FS – build to a heavy single (not a 1RM)
B. Snatch – build to a moderately tough single (Feel fast and make reps perfect)
C. Emom 6 min – WCU @20X1 x 1 (tough)
+
3 rounds for time:
25 cal row
25 chin ups

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

Subscribe to the Blog HERE!

September 28, 2014

kelly and nancy
Exclusive Coaching Clients Kelly and Nancy climbing Mt. Norquay

Go out and enjoy your Sunday!!

Function

Function 9/28/14

REST DAY

Being

Being 9/28/14

REST DAY

Will

Will 9/28/14

REST DAY

She

She 9/28/14

REST DAY

September 27, 2014


OPT Exclusive Coaching Client and Phoenix Rise athlete Amanda Goodman completing “Combined Jump”

The Workout #8

“Combined Jump”

10 minutes to establish 3 max distance broad jumps
Rest 1 min
10 minutes to establish 3 AMRAP sets of DU’s unbroken

Notes:
- Watch the video for how to set up for jump and score the attempts
- Score for jumps is in inches
- Double under score is sum of best 3 unbroken sets
- Total store is combined score of 3 jumps + 3 double under sets
- Post scores to comments below. Good Luck!!

Function

Function 9/27/14

“Combined Jump”

10 minutes to establish 3 max distance broad jumps
Rest 1 min
10 minutes to establish 3 AMRAP sets of DU’s unbroken

Notes:
- Watch the video for how to set up for jump and score the attempts
- Score for jumps is in inches
- Double under score is sum of best 3 unbroken sets
- Total store is combined score of 3jumps + 3 double under sets
- Post scores to comments below. Good Luck!!

Being

Being 9/27/14

“Combined Jump”

10 minutes to establish 3 max distance broad jumps
Rest 1 min
10 minutes to establish 3 AMRAP sets of DU’s unbroken

Notes:
- Watch the video for how to set up for jump and score the attempts
- Score for jumps is in inches
- Double under score is sum of best 3 unbroken sets
- Total store is combined score of 3jumps + 3 double under sets
- Post scores to comments below. Good Luck!!

Will

Will 9/27/14

AM
AD 60 min @Z1
- flush, breath, get off and do some mobility every 10 min

PM
“Combined Jump”
10 minutes to establish 3 max distance broad jumps
Rest 1 min
10 minutes to establish 3 AMRAP sets of DU’s unbroken

Notes:
- Watch the video for how to set up for jump and score the attempts
- Score for jumps is in inches
- Double under score is sum of best 3 unbroken sets
- Total store is combined score of 3jumps + 3 double under sets
- Post scores to comments below. Good Luck!!

She

She 9/27/14

A. BS – build to a heavy set of 1
B. Max distance HS walk x 3; rest as needed
+

“Combined Jump”
10 minutes to establish 3 max distance broad jumps
Rest 1 min
10 minutes to establish 3 AMRAP sets of DU’s unbroken

Notes:
- Watch the video for how to set up for jump and score the attempts
- Score for jumps is in inches
- Double under score is sum of best 3 unbroken sets
- Total store is combined score of 3jumps + 3 double under sets
- Post scores to comments below. Good Luck!!

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

Subscribe to the Blog HERE!

September 26, 2014

misty
“I could not have asked for a better weekend than my experience working with Robin, Erin, Megan and Shanna. Being around such a strong group of women was empowering. I wasn’t sure what to expect going into the weekend or how I would do on the workouts based on my programming so far. I learned what my weaknesses were and in order to get better, I need to focus on my weaknesses. Robin, Erin, Megan and Shanna were very observant and provided insight that I could take back to my coach so that he could change my programming to get me where I want to be. I learned no matter what I am in control of my body and it will do amazing things, even when I think that it can’t. OPEX has a great group of coaches who really want to make people better and those coaches have the experience to help people get there.” – Misty Davis, August Female Athlete Camp attendee

Want to learn more about yourself as an athlete and meet a ton of great folks in the process? Check out our Events page or the list below to find out what camps and events we have coming up!

Huntington Beach (1-day camp) – September 27
Cancun – **SOLD OUT** - October 18-19
Female Athlete Camp – Pismo Beach, CA- October 18-19
Brandon, MS – December 6-7
Puerto Rico – December 13-14
Springfield, IL – January 3-4, 2015
Kent, OH – February 7-8, 2015
Murfreesboro, TN - February 21-22, 2015

Function

Function 9/26/14

A. Deadlift – 5, 4, 3, 2, 1 – NOT rep maxes
B1. Pullups, strict – 4×8-15 – rest 90s
B2. Step-ups, BWT – 4×6-10/leg – rest 90s
C. Sorenson hold – accumulate 4 minutes
D. Waiters walk – 8 minutes continuous, switch arms if/when one side fatigues (20-45#)

Notes:
- Use appropriate assistance if needed to fall into the rep rang on B1
- Waiters walk = single arm overhead walk using KB

Being

Being 9/26/14

A. Jerk from blocks 1. 1. 1; rest 15sec/rest 3mins x 3
B. close grip bench press 3-4×3; rest 3mins
C. TGU 20 reps tough you pick weight alt hands per rep
+
Row 500m max effort
rest 90sec stay in rower
Row 500m max effort

Will

Will 9/26/14

AM

Row 7k @Aer pace

PM

A. Clean – build to a moderately tough single
B. Heaving snatch balance – heavy single
C. Emom 12 min -
odd – 5 back extensions + 5 GH raise
even – Power snatch x 1 (HEAVY)
+
4 sets:
8 burpee box jump over AFAP (24″)
AD 25 sec @97%
rest walk 4:00

She

She 9/26/14

A. Clean; 3@80%, 3@85%, 2@90%, 1@95%; rest 3-4 min (no fails, perfect mechanics)
B. 6 sets – Mid hang clean pull + HPC; rest 2 min (from blocks, bar at above knee)
C1. 3 sets – Row 15 strokes HARD; rest 10 sec
C2. Amrap strict HSPU in 1 min; rest 2 min
+
3 sets for time:
Amrap 1 min – TTB
Amrap 1 min – DU
Amrap 1 min – KBS (1.5pd)
rest walk 2 min

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

Subscribe to the Blog HERE!

September 25, 2014

Screen Shot 2014-09-24 at 8.20.45 PM
Exclusive Coaching client James Kusama (2nd from right) and his team the Quad Gods took first place at the Caffeine and Kilos invitational this past weekend. Congratulations!

IMG_20140924_190950
It came down to the last race and the Phoenix Rise came back to win their match against the NY Rhinos last night!!! Tonight night they face off in the Semi-Finals against the San Francisco Fire. Head over to npgl.com to catch up on all the action and how you can view the upcoming matches!

Function

Function 9/25/14

REST DAY

Being

Being 9/25/14

REST DAY

Will

Will 9/25/14

REST DAY

She

She 9/25/14

REST DAY