Optimum Performance Training

june 17, 2013

Mon, 17 Jun 2013 05:00:00 GMT

06/17/2013

OPT Blog Program Design from OptimumPerformanceTraining on Vimeo.

more videos like this in the coach's tool kit

Aug 2013 CCP program design Scottsdale, AZ

Sept 2013 CCP program design Washington DC

function

A. Power clean; build to a max

B. Back squat; build to a max

C. Amrap power cleans in 8 min @90% of A

being/will

A. 1 1/4 front squat 3, 3, 3, 2, 2, 2; rest 2 min

B. Power snatch; build to a max

3 rounds for time:

15 deadlift 225/125

15 back squat 225/125 (from floor)

she

A1. Bench press 10x10; rest 1 min

A2. Bent over barbell rows 10x10; rest 1 min

B1. Incline DB bench press 10-12x3; rest 2 min

B2. Seated hammer curls; 20-24x3; rest 2 min

june 16, 2013

Sun, 16 Jun 2013 05:00:00 GMT

06/16/2013

June 21-22 Fitness Athlete Camp in Huntington Beach, CA is less than a week away.

This is the ONLY camp in California this year! You don't have to be a regional level athlete to attend - this is for anyone looking to compete in the sport of fitness.

"What will we do"

- Learn how to prepare and fuel for single event days over multiple weeks (qualifiers)

- Learn how to fuel and prepare for multiple even weekend competitions (qualifiers, throw-downs and competitions)

- Learn how to train through the opens while still performing at a high level and staying healthy

- Learn how to peak for the qualifying competition and then peak again for the elite level event(s)

- Learn how to operate your specific engine for qualifiers and the elite level event(s) based on your individual fitness

- Learn the most effective pace and strategy based on your individual strengths and weaknesses based on James watching you train

- Train with other elite level competitors in multiple event days

- Classroom sessions with Q & A

SIGN-UP HERE.

REST DAY

june 15, 2013

Fri, 14 Jun 2013 05:00:00 GMT

06/15/2013

CCP coach Tom Colvin in his OPT shirt at Antelope Canyon in northern AZ. Photo taken by a formation called "The Chief." If you look closely, you can see a man's profile, a head-dress and his open mouth.

function

Prowler sprints;

50m @100%

rest 90 seconds

Prowler sprints 75m @100%

rest 5 min

being

10-->1

Bench press bwt

Strict chin ups

will

off

she

A1. Push press 10, 8, 6, 4, 2; rest 90 sec

A2. Weighted chin up 5, 4, 3, 2, 1; rest 90 sec

Amrap in 10 min:

3 hspu

3 CTB chin ups

Join us in Scottsdale, AZ for our next CCP Module!

june 13, 2103

Thu, 13 Jun 2013 05:00:00 GMT

06/13/2013

Bragg Creek on the Ridgeback Trail, Alberta

Nancy Farries - EC client - Endurance Athlete

REST DAY

june 14, 2013

Thu, 13 Jun 2013 05:00:00 GMT

06/14/2013

SHE athlete Kazu Yoakum from Triple Crown CrossFit

function

21-15-9

Squat clean 135/95

Ring dips

being

A. Squat snatch; build to a max

B. Squat clean; build to a max

C. Back squat; build to a 2rm

21-15-9

Thrusters 135/95#

CTB chin ups

will

off

she

A. Power clean x1/Hang power clean x2; rest 2 min x6 complexes

3 rounds for time:

10 back squat 80% 1rm

Row 350m

june 12, 2013

Wed, 12 Jun 2013 05:00:00 GMT

06/12/2013

The Importance of Unplugging

Pic from my hike this weekend

I have a daily habit of going for a walk or hike and completely unplugging. I’m lucky enough to live on a massive park that runs the width of the city… it has forests to explore, running water to relax me and wide open spaces to ground me. No phone, email, text, music or other people. It’s just me and the noise inside my head, which dissipates with each step I take after leaving my house. I started this practice a few years ago after I contemplated some of my favorite memories from my childhood. When I was a kid I use to go exploring in the forest for hours (back in the day before parents had homing beacons on their kids). The stillness of nature captured my imagination as a kid. Today I find that it reconnects me to myself.

We live in a very busy time. I just picked up the book “Present Shock” by Douglas Rushkoff. The author posits that technological advances have helped us to collapse space and time, and create an existence that is instantaneous. We can plug into a news app and know what is going on around the world, text our friends to see how they are doing and watch live stream fitness competitions all at the same time! Everything is present and at our finger tips NOW. But as the book states: “this ‘now’ is an elusive goal that we can never quite reach”. Everything is happening in the now, but we aren’t really present to it.

So I unplug. I know that I can’t be present with my clients, friends and family if I can’t be present with myself first. Unplugging provides me with the quiet space I need for contemplation, understanding who I am being and becoming, and to truly get present. When was the last time you unplugged?

Sharon Prete

CCP Life Coaching module co-conductor

OPT Team Member

function

Row 5k for time

being

A. Muscle ups; 3 on the min for 15 min

For time:

Row 1000m

50 thrusters 95/65#

30 CTB chin ups

will

off

she

Airdyne 3 min for max calories

rest 15 min

june 11, 2013

Tue, 11 Jun 2013 05:00:00 GMT

06/11/2013

Prolonged Fasting: Doing It Right, and What It's For

Back in January, I had outlined the concept of IF (Intermittent Fasting); today I want to talk about another kind of fast...also known as a "cleanse", or "detox". First off, I readily admit for year I was an adamant opponent of any type of reduced caloric intake in athletes. To me, it didn't make sense, we needed to keep repairing and rebuilding the machine, so to speak, and lengthy (more than 24hr) of reduced caloric intake seemed counter productive. It brought back memories of my mother preparing a week's worth on mason jars of lemon juice, cayenne, and maple syrup (sounds familiar? and this was in the 1970s. Ha!).

Now, with a better understanding of hormonal health, gastro-intestinal physiology, and most importantly, how athletes function (and break down!), I have a high respect for the value of prolonged fasting. BUT...and this is important, the same rules apply as they do with IF : the right client/athlete, the right amount, at the right time in his/her training, for the right length.

So what am I talking about here? The Neera Cleanse. In a nutshell, this is a 3-14 day (avg about 5 for most clients) fast consisting of mineral-rich madal bal syrup, cayenne, mineral salts, and tea. The big questions, though: WHY, WHO, WHEN & HOW:

WHY: There are MANY, many myths surrounding fasting. The main reason we endorse it at OPT for athletes is it is highly rejuvenate to the GI tract; over the week, an athlete will put between 14000-28000kcal of food through the GI tract; in addition, intense training causes increased GI permeability, and reduced SIgA (Study: Increased SIgA post-fasting therapy) secretion. We end up with a dysfunction, permeability, and weak GI tract. Without gastro intestinal health, we have nothing. And just like training, our nutritional intake needs periodization. The cleanse can be viewed as a "reset".
WHO: Anyone, obviously---but the "sicker" you are (more GI issues), the more the fast will have to be altered. There is a legit detox component, based on apoptosis and toxin release from GI enterocytes and adipose. Some folks will have more side effects than others. And one's emotional connection to food can have a strong influence on how the fast will feel.
WHEN: Optimally---immediately post-competition. Since the "Sport of Fitness" has a season, you can figure these times out best for yourself. Once a year, min, or more, depending on your program cycle.
HOW: NO training load...this is important, for the duration of the fast; foam rolling, long walks on the beach, all good; 300FY is not either of these. Also, break "into" and "out of" the fast gently. No massive Burger King cheat meal prior, and well-cooked veggies, some fruit, the day after. Protein will be the biggest issue, re-introduce slowly. GI enzymes need to be up-secreted over time.

The kit itself is extremely simple to use, and comes with what is shown above on the left; the extras on the right in the picture, Max Fiber and Douglas Labs Red & Greens, I add to my fast; this ensures GI healing + elimination, and adds micro-nutrients. I also have other, more intensive protocols, based on client needs. But simple is best for most: reduced caloric load, adequate micro-nutrients, and let your body divert energy to repair and elimination.

Post your experiences to comments.

Mike Kesthely
Dynamic Nutrition
Optimum Performance Training Team

function

For time:

400m farmers walk 2/1.5 pood

(each time you break perform 20 double unders and 10 sit ups)

being

A. Strict press clusters 1.1.1.1.1x4; rest 15 seconds/rest 2 min

B. Amrap parallete hspu in 5 min

C. Weighted supinated chin up clusters 2.2.2.2x4; rest 20 seconds/rest 3 min

will

off

she

20 min amrap:

200m farmers walk 1.5 pood/hand

20 seconds side plank/side

2 rope climbs

june 10, 2013

Mon, 10 Jun 2013 05:00:00 GMT

06/10/2013

Original Big Dawg Michael FitzGerald Canada West Regionals

Exclusive Coaching Client Shanna Duvall 1st place on burpee mu workout at the Mid Atlantic Regional

function

A. Snatch; 2, 2, 2, 1, 1, 1; rest 3 min

B. Front squat x3/Push jerk x2/Split jerk x1; rest 2 min x5 complexes

D. Weighted chin up 2-3x5; rest 2 min

being

A. 1 1/4 front squat 5x2; rest 2 min

B. TnG squat snatch; 3, 3, 3, 2, 2, 2; rest 3 min

21-15-9

Deadlift 315#/205#

box jump 30/24"

will

off - (entire week off following regionals, if you were in an earlier region, you may follow function/being)

she

A. HSPU kipping practice 10-15 min

B. Weighted chin up clusters 1.1.1.1.1x6; rest 15 sec/rest 3 min

C. Bent over thumbs down reverse flies; 12-15x4; rest 2 min

Regionals is over now what? Register and attend an athlete camp, athlete developement seminar or the OPTathlon!

june 9, 2013

Sun, 09 Jun 2013 05:00:00 GMT

06/09/2013

Max featured on a recent barbell shrugged episode

Max is teaching the Continuing Education: Program Design, Practical Application Course for CCP coaches in Scottsdale, AZ June 22-23

function/being/she

rest day

will

regionals

june 8, 2013

Sat, 08 Jun 2013 05:00:00 GMT

06/08/2013

Excited to announce that the OPT BASH/OPTathlon will be held for the first time ever at The International Center for Fitness, the head quarters for OPT, in Scottsdale, AZ

The event involves 3 days of learning, competition, and community! Your 2 or 3-day event pass will include the following:

CCP Coaches Day, Friday October 4th, 2013*

More Information coming soon!

Athlete Development, Saturday October 5th, 2013**

More information coming soon!

OPTathlon Competition! Sunday, October 6th, 2012

Sunday is all about COMPETITION! In the OPTathlon 4.1 we hope multiple athletes break the 7000 point mark and that 15% of the athletes score above the 6000 point total. Is your primary focus testing your athletic ability? Are you interested solely in competing? The Competition Only pass is for you! James will be right along side other big dawgs on Sunday, competing in every event!

Event 1: Clean and Overhead in 10 min

Event 2: Standing Triple Jump

Event 3: Row Repeats (500 m row, rest 90 sec, 500 m row)

Event 4: Unknown Circuit

Event 5: Reverse Shot Put Toss - 16# men, 8# women

Event 6: 3000 m run

*CCP Coaches can purchase all three OPT Bash events at once.

**Not a CCP Coach? No problem, sign up for day 2 and 3 and make this weekend your chance to truly experience the OPT Family.

function

Run 400m @85%

rest 2 min

Run 200m @90%

rest 2 min

run 100m @95%

rest 2 min

run 10 min z1

being

A1. Bench press 10-12x6; rest 2 min

A2. Weighted chin up 2-3x6; rest 2 min

30-20-10

Ring dip

CTB chin up

will

regional

she

A. Strict press; 10-12x5; rest 1 min

B. Push press 5x3; rest 2 min

15-10-5-10-15

Dips

CTB chin ups