Blog

Filtering:

For the first time – OPEX is headed to Asia!!

We are excited to announce two great events coming in January 2015 to Asia! January 17-18, 2015 we are offering an Athlete Camp in Singapore. January 23-25 we are offering CCP Level 1 Program Design in Hong Kong. If you are interested in attending the CCP course or upcoming camp and want more information contact us HERE. We hope to see you there!

December 20, 2014


Any of our CCP coaches spot themselves in here? Check out our video for CCP filmed at the Boston Life Coaching and Program Design modules this fall.

Function

Function 12/20/14

10 min dynamic warmup
+
Airdyne 30 sec @70%
Airdyne 30 sec @75%
Airdyne 30 sec @80%
Airdyne 30 sec @85%
Rest off AD 60 sec
x10

Notes:
-Report metric you took to maintain perceived % effort

Being

Being 12/20/14

7min amrap:
3 T2B
3 PC and S2O 135/953
increase reps for both movements by 3 every round (i.e. round 2 is 6T2B, 6PC and S2O)

Notes:
– practice videoing

Will

Will 12/20/14

AM

AD 15 min @Z1
Row 15 min @Z1
Jog 15 min EASY

PM
For time:
30 muscle-ups
Two scores: First score is max unbroken, second score is time to complete x 30

Rest 10+ minutes

For total time:
500m Row #1
Rest 90 seconds on the rower
500m Row #2

She

She 12/20/14

12 min amrap @open pace:
75 thrusters (55#)
75 KBS (1.5pd)
75 row cals

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

Subscribe to the Blog HERE!

 

1 Comments

December 19, 2014

Check out OPEX Director James FitzGerald on Breaking Muscle radio talking about coaching the coaches. Enjoy!

Function

Function 12/19/14

A. RDL – 12, 10, 8 – rest 3-4 min
B. Strict pullups – 5×5-8 tough repetitions
+
5 rounds, For total repetitions
40 sec AMRAP – Row calories
Rest 20 sec
40 sec AMRAP – Pushups (vary style as needed)
Rest 20 sec
+
D. FLR on low ring – accumulate 4 mintues total

Being

Being 12/19/14

A. emom – back squat @20X0 2-3 55% of 1rm + chains or bands – 8mins
+
30 SC for time 225/155#

rest as needed

20mins Z1 AD

Will

Will 12/19/14

AM

AD 10 min @Z1
+
AD 30 sec @85%
AD slow spin 30 sec
x 25
+
AD 8 min EASY cool down

PM

8 min amrap:
10 squat clean thruster – 115#
10 squat clean thruster – 135#
10 squat clean thruster – 155#
10 squat clean thruster – 185#
10 squat clean thruster – 205#
10 squat clean thruster – 225#
Amrap squat clean thruster – 245#

She

She 12/19/14

A. PS – build to a max
B. OHS – build to max
+
For time:
30 MU

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

Subscribe to the Blog HERE!

21 Comments

December 18, 2014

robin desert
OPEX Coach Robin Lyons taking a ride through the AZ desert yesterday morning.

Function

Function 12/18/14

A. Frankenstein squat – barbell only today – 4×12 – rest 90 seconds – drill correct front rack position of the barbell
B1. Incline DB bench press – 3×8-10 – rest 30 sec
B2. Single-arm DB high row – 3×5-6/arm – rest 30 sec
+
Every 5 minutes x4
9-7-5, for time:
DB thrusters – 30/15#
Box jump, step down – 24/20″

Being

Being 12/18/14

REST DAY

Will

Will 12/18/14

REST DAY

She

She 12/18/14

REST DAY

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

Subscribe to the Blog HERE!

4 Comments

December 17, 2014

unknown (1)
CCP Level 1 Life Coaching module at Aggressive CrossFit in Puerto Rico

“Feelings of worth can flourish only in an atmosphere where individual differences are appreciated, mistakes are tolerated, communication is open, and rules are flexible.” – Virginia Satir

Yesterday James and I spent the day here in Puerto Rico discussing this very idea with our most recent group of coaches who are attending the Life Coaching module.

The basic premise:  every body is different and everybody is different.

In assessment, program design and nutrition, you learn that every body is different and unique prescriptions are required for each for optimal results.

In Life Coach, you learn that everybody is different and that requires a unique understanding and perspective as a coach in order to meet your clients where they are.  When you can meet them where they are, you shed judgements, you walk through mistakes with them, your communication is authentic and the rules of the game are different for each.

This kind of atmosphere allows your clients to flourish and to be themselves without pretence—a direct line towards to expression of one’s potential.

This right here is the foundation of coaching.

Sharon Prete
CCP Life Coaching Co-Conductor

Function

Function 12/17/14

REST DAY

Being

Being 12/17/14

3 sets 80% 90% 100% effort:
Row 500m
18 box jumps 24/20″ sd
18 T2B
18 wall balls 20/14# 10′ target
85 DU
rest 3 min between sets
Notes:
– show a decrease in time per set

Will

Will 12/17/14

AM

Row 3k @Aer pace

PM
5 rounds for time
7 Power snatches – 155#
7 Handstand pushups
14 Alternating pistol squats (7/leg)

Rest 20+ minutes

For time:
10 Burpee muscle-ups
100 Double unders
10 Wall walks
100 Double unders
10 Wall walks
100 Double unders
10 Burpee muscle-ups

She

She 12/17/14

5 Rounds for Time:
7 PS – 105#
7 HSPU
14 pistols alternating legs

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

Subscribe to the Blog HERE!

21 Comments

December 16, 2014

Collage-of-Camps
Big weekend for OPEX! In addition to our Winter Classic, our coaches were spread out educating and supporting athletes across the country. Counter-clockwise from top: James FitzGerald coaching an athlete camp at Aggressive CrossFit in Puerto Rico, Exclusive Coaching client Bert Hendricx and crew doing the Winter Classic in Belgium, and James Taylor and Matt Bryant coaching a camp here at OPEX in AZ.

Function

Function 12/16/14

A. Snatch-grip deadlift – 3×8-10 – build from loads last week
B1. Supine ring rows – 4xAMRAP – rest 30 sec
B2. Farmers walk – 4x100ft – rest 2 min
C. EMOM 14 minutes:
Odd – 30 sec AMRAP double unders
Even – 30 sec AMRAP KBS, Russian – 55/35#
D. Sorenson hold – accumulate 3 min

Being

Being 12/16/14

A. Power clean cluster 1. 1; rest 10sec/rest 3mins x 6
B. PC and jerk double every 30sec 70% of 1rm for 5-8mins
C. 3min max HSPU 2 scores front end amrap set unbroken and total score
+
3 rounds for time:
15 DL 185/105#
15 ring dips
20 box jump sd 24/20″

Will

Will 12/16/14

AM

20-25 min jog, fasted out of bed

PM

A. PC – build to 85% in 5 sets
+
For time:
30 PC&J – 155#

She

She 12/16/14

A. CGBP – build to a max
B. Amrap strict pull ups in 5 min
+
For time:
50 DU
10 burpees
40 DU
10 burpees
30 DU
10 burpees
20 DU
10 burpees
10 DU
10 burpees

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

Subscribe to the Blog HERE!

24 Comments

December 15, 2014


OPEX Winter Classic Male winner Ben Sturgill with the second best finish in Event 1 @ 242#!

And the Official 2014 OPEX Winter Classic Winners Are…….

Female:
1. Alexandra LaChance
2. Sammy Wood
3. Amanda Goodman

Male:
1. Ben Sturgill
2. Dave Rabbet
3. Jim Crowell

A big thank you to all that participated and posted their scores. This year was our biggest event yet – we hope you had a great time! It was awesome to put faces with the names for many of our blog followers posting videos. See you back next year!

Function

Function 12/15/14

A. Back squat – 5, 5, 3, [3] – rest 3-4 min
B. Push press – build to heavy set of 5
+
Row 1000m @2k PR pace
Rest 2:30-4:00 btwn sets
x3-5

Being

Being 12/15/14

A. snatch build to a max
B. back squat to a tough double in 10mins
C1. 10 man makers AFAP 30/20 per hand; rest 20sec
C2. amrap MU; rest 3mins x 3
+
For time:
100 wall balls 20/14′ 10′ target
100 CTB chin ups

Will

Will 12/15/14

AM

AD 45 min @Z1

PM
A. C&J – build to a max
B. Pendlay row – 5RM
+
3 sets – unbroken:
5 squat clean – 155#
5 front rack lunges per leg
5 FS
5 S2OH
rest walk 3-4 min

She

She 12/15/14

A. C&J – build to a max
+
8 min amrap – C&J – 90% of A

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

Subscribe to the Blog HERE!

28 Comments

December 14, 2014

image3
OPEX Coaches Matt Bryant (left) and James Taylor leading the athlete camp here at OPEX headquarters this weekend.

We had nearly 600 athletes register for the Winter Classic! Stay tuned for tomorrow’s post where we officially announce the winners.

Function

Function 12/14/14

REST DAY

Being

Being 12/14/14

REST DAY

Will

Will 12/14/14

REST DAY

She

She 12/14/14

REST DAY

4 Comments