Optimum Performance Training

dec 18, 2013

Wed, 18 Dec 2013 05:00:00 GMT

12/18/2013

CF Uppsala

A while back on Facebook, Bjorn of CF Uppsala in Sweden posted this awesome photo bomb pic taken during a workout and he said I could use it for this post. The picture made me smile, and got me wondering how many coaches out there are remembering to have fun? I have this running joke with my small group training clients that we should have a video camera running every class b/c there is always something ridiculous and fun that we could catch on camera and create a video montage of all the fun we have.

People can get over stressed during the holiday season, so what little extras can you do for your clients to lighten the mood and make the gym the fun place to be? I know, after meeting Bjorn and seeing this pic, I can’t wait to go to Sweden for a workout and some smiles.

Sharon Prete

CCP Life Coaching module co-conductor

OPT Team Member

1-403-971-1119

Next OPT CCP level 1 Life Coach is Feb 20th & 21st, register here.

Also coming this Feb 15-16 is the Level 2 CCP Life Coach, click here to register!

function

60-90 min hike "unplugged"

being

As many rounds in 12 min @ 80-90%:

3 wall walks

50m farmer walk heavy

2 bar MU

rest walk 6 min

As many rounds in 12 min @ 80-90%:

3 burpee high box jump sd

25 unbroken DU

1 rope climb 20'

Notes:

- sustainable work for both pieces (form over fatigue)

- record FW weight and BJ height

will

Row 1k @70% Aer

Rest 90 sec

x 6

- all sets same times

A. Emom 8 min – HPS x 2 (build)

B1. Tng PS; 8,8,8,8; rest 10 sec

B2. Kipping HSPU; 12,12,12,12; rest 10 sec

B3. Row 10 cal (HARD); rest 3 min

C. For time – 15 wall walk

5 sets - vary order per set - 80-90% constant:

[20 S2OH TnG unbroken - 95#/15 burpees/Row 400m/10 TTB/35 DUs]

rest walk 5 min b/t sets - make set times exact for effort

she

A. PC – build to a heavy single

B. PC - build to a heavy set of 5 Tng

C. 4 min amrap at 90% of A

3 sets –

6 box jumps (20”, step down)

8 push press (70%)

10 CTB chin ups (done 5,5)

50 DUs

rest 3 min

dec 17, 2013

Tue, 17 Dec 2013 05:00:00 GMT

12/17/2013

CCP Nutrition Testimonial From Jon "Cal" Callahan:

My decision to retake the Nutrition CCP was an easy one. It had been nearly 18 months since I had taken it and I knew that the landscape had seen many changes. For me, there was no better place to learn about the latest studies and thoughts around nutrition than from James and his co-presenter, Mike Kesthely. What I had found out was that not only had there been advancements in the understanding of nutrition for athletes and regular folks, but the entire course had received a major upgrade. Originally, Mat Lalonde presented on Day 1, speaking to the science and studies around nutrition. Mat really dug deep into the science and gave compelling evidence about the “why” and “how”. He also goes to great lengths to give the audience an understanding of the pseudo-science and the propaganda that we see daily across all mediums. James presented on Day 2 and boiled everything down for us so that we could see that practical application of the real science.

Now, James and Mike spend the entire two days discussing practical applications, analyzing recent studies that resonate with the coach-crowd and provide an invaluable template for coaches to take away and start their nutritional journey. Oh, and you still get all the Mat Lalonde material since it’s available through online video presentations so that you may digest it at your own pace. Ultimately I felt that I was getting 100% more material and learning with regards to the practical coaching application, as well as great direction around how to set up my nutritional service offerings.

Mike Kesthely

Dynamic Nutrition

Optimum Performance Training Team

1-403-715-1073

The next Nutrition Module is February 22-23 in Scottsdale, AZ. Register and secure your spot before it sells out! Can't attend in person we also offer the nutrition module online.

function

3 rounds for time:

10 chin ups

12 db deadlifts

0.3 mile AD

1 min FLR on floor

rest 30 sec

being

A. emom - 16 min

odd - HPS x 2 moderate weight waveload

even - 10 GHD situps

B. emom - 16 min

odd - KBS russian tough x 10

even - 1 MU + 5-7 ring dips

C. emom - 16 min

odd - DL TnG x 3-4 tough

even - 10 burpees AFAP

Notes:

- weights can go up and down on HPS - 50-70% 1RM depending on form

- work on kip for all ring dips

- same loads across for DL, work on load and breathing

will

@80%:

30 sec crawl

AD 1 min

Run 1 min

Jump Rope 1 min

Row 1 min

Bike 1 min

30 sec HS hold

x 7 sets

Walk 10 min cool-down

A. BS @ 30X1; 3,3,3; rest 3 min

B. Clean cluster; 1.1.1 x 3; rest 20 sec, rest 2 min

C. 6 sets – every 75 sec – 6 Tng Clean (135#,), 25 DUs

3 sets for time:

400m row

25 CTB chin ups (done in sets of 5-7)

20 KB swings (2pd)

rest 3 min

- only last set of triples on BS tough

- full cleans on both pieces, build weight in cluster

she

A. OHS @32X1 – build to a heavy set of 5

B. 8 sets - every 75 sec - HS x 2 (80%)

C. Segmented snatch DL; 2-3 x 4; rest 30 sec (pause 1" off floor, knee, mid hang); rest 60 sec

Emom 10 min

Odd – MUp x 2

Even – 5 burpee box jump over, 20 DUs

AD 30 sec MAX EFFORT

Rest walk 3:30

x 6

The next Nutrition Module is February 22-23 in Scottsdale, AZ. Register and secure your spot before it sells out! Can't attend in person we also offer the nutrition module online.

dec 16, 2013

Mon, 16 Dec 2013 05:00:00 GMT

12/16/2013

Exclusive Coaching Client, Nathan Holiday 340# Jerk PR

Exclusive Coaching Client, Steve Mullen 320# OHS PR

function

A. DB RFESS @3010; 8RM

B. db push press; build to a heavy set of 8

100 sit-ups for time

- stand facing away from bench, just below knee on calf touching bench, take 3 paces, place back leg up on bench, and holding a db in each hand, go for an 8RM in few sets in this single leg movement

- post load to comments

- feet anchored, hands to temples for sit-ups

being

30 to 40mins Z1 flush out

"RTW"

1min row Z1

1min AD Z1

1min jump rope singles

1min 30sec side plank both sides

Notes:

- all easy pace

will

60 min continuous walk

she

60 min continuous walk

dec 14 &15, 2013

Sat, 14 Dec 2013 05:00:00 GMT

12/14/2013

Individual program design vs. group...

function

Saturday Dec 14

15 rounds for time:

8 box jump step-downs

4 thrusters

50m shuttle run

- box jump step-downs can be 16"-24" for most

- use your hips to gain power in the thrusters

Sunday - off

being/will/she

Saturday and Sunday

Big Dawgs Comp, GO HERE TO ACCESS THE SCOREBOARD

Click HERE to enter scores if you are registered for the Competition!

Day 1
1.
"Combined Jump"
For inches/reps:
10 min establish 3 max distance broad jumps
Rest 1 min
10 min establish 3 amrap sets of DU's unbroken
(scored as total inches for 3 jumps plus total reps for best 3 max sets)

Combined three best jumps. Tape Measure starts at toe of Athlete and scoring is from heel of where athlete lands. Tape measure visible during movements.

DUs – as many sets as you choose in 10min time frame. Best three attempts = score.

Rest 15 min

"WM-biathlon"
For time:
10 unbroken CJ - 135/85#
Row 1200 m
10 unbroken CJ - 135/85#
Row 1200 m
10 unbroken CJ - 135/85#
Row 1200 m
10 unbroken CJ - 135/85#
Row 1200 m
10 unbroken CJ - 135/85#
(Scored as total time; dq in place if athlete does not compete reps unbroken; no pause on ground)

Day 2
1.
"OPT 3"
In 30 min establish:
Front Squat 3RM
Snatch 2RM (only 5 seconds can be taken between reps 1 and 2)
CTB chin up max set x 1
(Scored as FS kg + Sn kg + CTB reps)
Front Squat from rack, hips below parallel. Snatch or Power Snatch or combination of the two. CTB one attempt, max unbroken reps.

Rest 15 min

2.
"285"
For time:
50 kbs - 2/1.5 pd
Walking Lunges x 50
50 Toes to Bar
Shoulder to Overhead x 50 - 95/65#
40 alternating DB Snatch - 70/45#
Wall Balls x 50 - 20/14# to 10 ft
30 Burpees
(Scored as total time)

American Swings, Shoulder to overhead – bar starts on the ground, 10’ target for WBs.

dec 13, 2013

Fri, 13 Dec 2013 05:00:00 GMT

12/13/2013

2:03 for 21-15-9 thrusters 95# and chin ups - Aaron Weedo EC Client

function

A1. db bench press @3111; 4-6x4; rest 30 sec

A2. db upright row @3010; 7-9x4; rest 90 sec

B. barbell front rack step-ups @2111; 4-6/leg x 4 sets; rest 45 sec btw legs

30 sec row

rest walk 30 sec

- db upright row is standing, both arms, with NO hip involvement, and elbow staying higher than the db

- front rack step-ups can be 16"-20" for most, depending on leg length

being

off

will

60 min continuous walk, unplugged

she

60 min continuous walk, unplugged

dec 12, 2013

Thu, 12 Dec 2013 05:00:00 GMT

12/12/2013

OPT on-site athletes cleaning up in AZ this past weekend. Above OPT supports Crossfit 480 Lift it Love it for Kids@Core, and congrats to athletes Meghan Sweet 1st place, Lauren "AD" Hovey 2nd place and "Sweet Baby" James Taylor 3rd place finishers. Below Moses Cordova 1st place at "Rush Club"

function

off

being

A. Squat snatch start at 60% of 1rm add 10# every min until max

B. close grip bench press @30X1; 3, 3, 3; rest 3mins

C. FS build to a tough double in 10mins

Row sprint 25sec all out

rest 3:00 x 3

Notes:

A. record snatch scores

B. record best triple

C. build quickly does not have to be 2rm

- Row sprints don't be afraid to go all out on these focus on recovery record meters

will

A. FS @20X1; 2,2,2; rest 3 min (only last double tough)

B. FS; 1@90%, 1@95%; rest as needed

C. Build to a heavy snatch (for the day, fast/snappy)

D. Every 2 min; snatch x 1 rep (40%, 50%, 60%, 70%, 80%, 90% of 1 RM)

Complete as many rounds and reps as possible in 10 minutes of:

8 burpees

8 TTB

8 S2OH (95#)

she

A. Emom 6 min - BS @20X1 x 1 (90%)

B. Snatch; 3@55-60%, 2@ 65-70%,1@75%, 1@80%, 1@85%, 1@90%, 1@90%+; rest as needed (perfect mechanics, efficient)

C. 4 sets - 30 sec max effort C&J (85#); rest 90 sec

8 min amrap:

30 DUs

4 burpee box jump overs

5 S2OH (65#)

6 CTB chin up

dec 11, 2013

Wed, 11 Dec 2013 05:00:00 GMT

12/11/2013

Dear SP,

Last week I received the following text from a coach:

“What would you do if a client left a training session in tears you think a little… assuming it was out of frustration from your programming for that day?”

My response:

“I’d straight up ask them like so….

As a coach, I don’t like to assume ANYTHING. I noticed there might have been a few tears at the end of our last session. People can have tears in training sessions for all kinds of different reasons—from frustration, personal stresses, hormonal expression, emotions, a great physical release or being upset at a coach, the programming, the equipment or themselves. Because I don’t like to assume anything, I wanted to invite a conversation so I wasn’t guessing what might have been the source of your tears. If it’s of a personal nature and private, of course I don’t mean to pry. But if there is something in the training or mindset of the training that was the catalyst we have an opportunity for learning and growth for both of us if you are open to sharing. When it comes to my clients well-being I prefer to open a dialogue about it rather than guess, because your well-being is the most important thing to me as a coach.”

As you can see, I’d open the conversation by setting my intention. I don’t want to assume. Then I make tears ok by letting them know that I’ve seen it before and the reasons are vast. I also make it ok to not talk about it if they don’t want to. The ball is in their court so they feel empowered in the decision to share or not to share. I finish by letting the client know that we can both learn and grow… we are in it together and I am here for their well-being.

I also mentioned to this coach, that this is what is true for ME. This isn’t an answer, script or framework in how to handle this particular situation. You have to ask yourself what is true for you as a coach and create your own framework for what works because it is true for YOU. The great thing about this coach asking me this question is that my response can be a source of inspiration for him in creating his own unique approach.

This scenario is true for me in particular because I don’t want to guess and I also know that I am prepared and can handle any answer they give me. I would approach this situation with a sense of curiosity in order to gain an answer that deepens my skill set and perspective as a coach. For example, if my programming was the source of the tears I would want to know why and I wouldn’t be offended or have my ego bruised by the reasons. I also wouldn’t reject what the client had to say because I know it is true FOR THEM. You and your clients co-create every situation you are in--you both have an experience and a unique truth inside that situation. And each and every experience is an opportunity for both of you to grow and learn.

Thank you coach (you know who you are) for the question. If anyone ever has a question they would like answered, please feel free to email or text it to me. It may become a future blog post.

Sharon Prete

CCP Life Coaching module co-conductor

OPT Team Member

1-403-971-1119

Next OPT CCP level 1 Life Coach is Feb 20th & 21st, register here.

Also coming this Feb 15-16 is the Level 2 CCP Life Coach, click here to register!

function

4 sets:

10 SL RDL

AD 90 sec @90%

rest 1:45

4 sets:

10 push press

row 90 sec @90%

rest 1:45

amrap FLR on rings x2, rest 2 min btw efforts

- single leg RDL, use the same arm and leg at once

- don't shortchange yourself on the first FLR

being/will/she

off

Next OPT CCP level 1 Life Coach is Feb 20th & 21st, register here.

Also coming this Feb 15-16 is the Level 2 CCP Life Coach, click here to register!

dec 10, 2013

Tue, 10 Dec 2013 05:00:00 GMT

12/10/2013

Coach's Questions: Creatine

I get numerous questions from both coaches and clients alike regarding supplementation; one of the most commonly questioned is creatine. In the OPT CCP Nutrition course, supplementation is covered in Phase 3 of the client consult. Below is a recent response that covered a number of points:

No cycling needed; at 5g/day, we are maintaining max saturation, and there's zero down-regulation of our own endogenous production OR receptor (CreaT receptor expression) uptake. We use about 3.5g/day natural through metabolism & excretion, and, at max, take in only 1-1.5 through food.
It *should* be a part of every performance athlete's arsenal, regardless of modality; the carry over into ATP/CrPh energy system is the start/base of all systems. This should be apparent based on how OPT teaches energy system usage.
GI, if applicable: While it can affect GI/bloating, this is reduced by A) making sure you are using the purest form, which is Creapure, a German trademarked brand carried by Optimum Nutrition, Ultimate Nutrition, among others. It's a pure micronized creatine monohydrate.
I've never found any greater efficacy or reduced GI effects from other "types", like kre-alkalyn, etc. All studies showing efficacy are done w/ creatine monohydrate.
When in doubt, move it PWO---same with beta alanine. Since both work under saturation rather than peak blood plasma levels, PWO is fine.

Good study on creatine, uptake, and CreaT receptor : http://www.jissn.com/content/3/1/60

Now we’ve all heard that these creatine transporter proteins would decrease in number with our creatine use (Guerrero-Ontiveros and Wallimann, 1998). In essence, this could occur because our body detects that we already have too much creatine in our muscle and it wants to minimize further transport—almost the same way our bodies drop our natural T levels while using exogenous testosterone. This would result in less creatine in the muscles and subsequently less cell hydration, as well as a reduction in performance enhancement.

A recently published study showed that there was no change in the number of creatine transporters when people used typical creatine dosages for up to 2 months (Tarnopolsky et al., 2003). The earlier study showing the transporter downregulation (Guerrero-Ontiveros and Wallimann, 1998) used rats consuming roughly 1g/kg/day, and using our 100kg athlete, that would mean consuming 100g of creatine a day!

So this means that as long as we don’t go through a kilo of creatine a week then we’re home free, right? Well, maybe not. As great as this is for us, we have to be aware of the limitations of the research. The study in question only examined a maximum of 10g/day, 6 days a week, for 2 months. This means that several months after loading, we may still be susceptible to transporter downregulation—we just don’t know.

Logically speaking however, the less excess we have, the better the chance of staving off any reduction in transporters and keeping the benefits of creatine supplementation. When I say "excess", I'm taking 40g+/day. Is this a common dose? No, but certain "authorities" are actually recommending this on a daily basis...

Another interesting point from the initial study I linked

"Results from this research indicate that not only is the CreaT sodium dependent, but it is also partially chloride dependent."

I've always said creatine saturation levels were just as dependent on sodium/chloride than glucose and insulin.

Mike Kesthely

Dynamic Nutrition

Optimum Performance Training Team

1-403-715-1073

function

For time:

AD 250 revolutions

rest 5 min

For time, faster:

AD 250 revolutions

- goal is total time for both WHILE the second one is faster than the first!

- if you don't have this feature on your bike, this is a mental exercise to see who can successfully pick a leg and count its revolutions to 250

- post time to comments

being

A. PC and SJ build to 90% if feeling it go for something

2 sets

15, 12, 9 all out

PC 115/85#

burpee

rest exactly 10mins

10min AD Z1

Notes:

- record score on A shut it down if not feeling it

- all out effort on the 2sets try to go unbroken on pc's

- stay moving during the rest period

will

A. 3 sets - Amrap CTB chin up in 60 sec; rest 3 min

Row 500m @90%

Rest walk 3 min

x 12

she

Row 500m @90%

Rest walk 3 min

x 3

rest 5 min

Row 500m @90%

Rest walk 3 min

x 3

rest 5 min

Row 500m @90%

Rest walk 3 min

x 3

The next Nutrition Module is February 22-23 in Scottsdale, AZ. Register and secure your spot before it sells out! Can't attend in person we also offer the nutrition module online.

dec 9, 2013

Mon, 09 Dec 2013 05:00:00 GMT

12/09/2013

Big Dawg online competition this weekend, Dec 14-15…GO HERE and register before Dec 11!

Speaking of comps shout out to OG Big Dawg Michael FitzGerald - OPT CCP coach, 1st place finish somewhere in the cold north last weekend

function

8 rounds:

6 high box step-ups

8 db push press

10 toes to bar

175m row

rest 90 sec btw rounds

- same pace per round!

being

A. BS @30X1; 1, 1, [1,] [1]; rest as needed last two sets tough

Row 750m

rest 2mins

10 burpee MU

10 wall walks

5 sets of 30 unbroken DU

10 wall walks

10 burpee MU

rest 2mins

Row 750

Notes:

A. if feeling it go for something

- 90% effort on 1st row try to match pace for both rows

- time row, time burpee, ww, du, time last row

- time entire piece

will

A. Emom 5 min: Back Squat x 1 rep @ 90%

B. 4 sets - Amrap PC + J (135#) in 45 seconds; rest 90 seconds

C. Complete as many reps as possible in 3 minutes of:

20 KB swing (2pd)

30 burpees

40 walking lunges

50 Wall Ball Shots (20#)

80 DUs

Rest 5 min then…..

for time:

20 KB swing (2pd)

30 burpees

40 walking lunges

50 wall ball shots (20#)

80 DUs

she

A. FS; 3@45%; 2@55%, 2@65%, 2@80%; Rest only the time it takes to change weights (approx. 45 sec)

B. FS; 1@90%, 1@95%; rest as needed

C. for time:

20 KB swing (1.5pd)

30 walking lunges

20 TTB

30 S2OH (65#)

20 alternating DB snatch (45#)

30 wall balls

dec 8, 2013

Sun, 08 Dec 2013 05:00:00 GMT

12/08/2013

CCP coaches onsite training after day 2

‏@BalconesCF Studying and learning programming with @CoachOPT. Already the best seminar I've ever attended.

GO HERE to reserve your spot in the next online assessment and in-person program design module March 29 -31 in Scottsdale, AZ. OR take both assessment and program design online HERE!