Optimum Performance

feb 22, 2012

Wed, 22 Feb 2012 05:00:00 GMT

02/22/2012

Jerry Hill - team OPT

Planning for the Opens

function

for time:

50 double unders

10 burpees

40 double unders

10 burpees

30 double unders

10 burpees

20 double unders

10 burpees

10 double unders

10 burpees

being

A. push press x 1/split jerk x 3; rest 1 min x 5 - only last set tough

B. TnG push jerk practice - light and fast - 3 sets b/t 5-10 reps; rest short

for time:

Row 1K @80%

50 wall balls unbroken

Row 1K @ 100%

will

part 1:

run 5 min warm up, then...

Run 30 sec @ 90% aerobic

Run 20 sec @ 50% easy pace recovery x 20;

Run 5 min cool down

rest 6+ hours

part 2:

3 rounds for time all out:

10 FS from ground - 175#/120#

10 burpees

10 CTB chin ups

F - post time

B - post loads/time

W - post notes and time

feb 21, 2012

Tue, 21 Feb 2012 05:00:00 GMT

02/21/2012

Team OPT competition shirts

why Sunday?:

- being a completionist means something to everyone

- get to Sunday and trust in the training and effort you have put forth

- cheer on other Dawgs and others in general about making it to Sunday, its the goal

- if you get to Sunday, wear it proud, if not, wear it to help others who you know are elsewhere or there giving full effort

- wearing it represents hard work and effort

- wearing it represents the Big Dawgs

Get yours today - limited quantities

function

Dead Lift - build to a tough triple fast

then..

Dead Lift - build to a tough single - go for it if feeling it, otherwise NOT a 1RM

being

A. Squat Clean - 2 tough ones on the minute for 6 minutes - add per minute

5 sets:

5 TnG hang power snatch - add per set

5 burpee jumping chin ups AFAP

30 double unders AFAP

rest 5 min

will

5 sets @ incremental efforts/set:

3 tough Hang Power Clean

Row 25 sec max effort

rest 5-7 min b/t sets - ensure full recovery and add per set if you can to ensure intensity increases per set

F - post loads

B - post loads and sets for times

W - post loads and peak wattage for each set

training plan:

M/F off - same for everyone

Saturday - CF opens workout will be included in the training program for everyone

(there will be training around this, prep for it and training after it based on the workout each time; should you wish to do it once or many, adjust as needed and ask ?'s as needed; a lot of us have been there before and can help)

GOOD LUCK to everyone!

feb 19, 2012

Sun, 19 Feb 2012 05:00:00 GMT

02/19/2012

John Z - team OPT

3 sets @ 95% - 2:40/2:39/2:40

21,15,9

Front Squat/Push Press - 95#

Chin Ups

(rest 20 min b/t sets)

function

5 sets:

AMRAP strict chin ups

run 400 m @ 95%

walk rest 5 min b/t sets

being

part 1:

Row 3K

rest 6+ hours

part 2:

as many rounds in 7 minutes:

5 db push press tough

5 KBS tough

30 double unders

will

part 1:

A1. Front Squat @ 20X2; 3,3,3; rest 20 sec

A2. 25 COVP chin ups; rest 5 min x 3

B. Implement Carry Walking Lunges - 12 tough steps; rest 1 min x 4

rest 4+ hours

part 2:

for time:

30 OHS - 135/95#

100 double unders

20 squat clean - 135#/95#

100 double unders

10 thrusters - 135#/95#

F - post reps/times

B - post time and rounds/reps/loads

W - post loads and time

feb 18, 2012

Sat, 18 Feb 2012 05:00:00 GMT

02/18/2012

"my backyard" - Sonoran Preserve - Scottsdale, AZ

photo courtesy - Joelle Collard

function

as many rounds in 12 minutes:

10 wall balls - 20/14# to 11 ft

10 hang power clean - 95#/65#

10 push ups hand release

being

A. build to a max in the clean and jerk

B. build to a max in the snatch

C. 90% of part B - amrap in 8 min

will

part 1:

Sand Bag Run 200 m - 100/70#

AMRAP Double Unders left in 2 min

rest 2 min x 5

rest 2+ hours

part 2:

A. Clean and Jerk - 2,2,1,1,1,1,1; rest as needed

rest 2+ hours

part 3:

as many rounds in 7 min:

5 KBS - 2/1.5 pd

5 burpees

F - post rounds/reps

B - post loads/reps

W - post reps/loads/rounds/reps

feb 17, 2012

Fri, 17 Feb 2012 05:00:00 GMT

02/17/2012

McG - "thank god for those racks"

Nate - nice shorts

Physically the thing that is unique is his unusual ability and skill to adapt to moving oxygen into his muscles. It definitely gives him an advantage.

thurs, feb 16, 2012

Thu, 16 Feb 2012 05:00:00 GMT

02/16/2012

function

50 reps for time:

Weighted Dips - strict

(females add 20% BWT, males add 33% BWT)

being

100 TGU for time

(1.5/1pd)

50/arm required

will

for time:

Run 1 mile

5 rounds:

15 R KB Snatch - 2/1.5 pd

15 L KB Snatch - 2/1.5 pd

10 muscle ups

5 ring HSPU

Run 1 mile

F - post time - compare to Feb 14

B - post time

W - post time

feb 15, 2012

Wed, 15 Feb 2012 05:00:00 GMT

02/15/2012

Steve Pinkerton - 2K Row PB

OPT EC Client

function

for time:

Run 400 m

100 squats

Run 800 m

75 squats

Run 1200 m

50 squats

Run 1600 m

25 squats

being

part 1:

Airdyne intervals:

2 min @ 90-95%

rest 6 min x 3

rest 4+ hours

part 2:

30,25,20,15,10,5 rep rounds for time:

Back Extensions

Chin Ups - COVP

Double Unders

will

A. TGU - build to a tough 5/arm - warm up shoulders

B. Jerk from blocks - 3,3,3; rest 3 min

C. Implement Push - 30-45 sec @ 90%; walk rest 3 min x 5

(prowler, sled, vehicle..)

D. GHD sit ups - 20 x 2; rest 1 min

F - post time

B - post total cals/time

W - post loads/notes

feb 14, 2012

Tue, 14 Feb 2012 05:00:00 GMT

02/14/2012

seed cycling - female endocrine balance

Level 2 Nutrition - OPT CCP

function

50 reps for time:

Weighted Chin Ups - strict

(females add 20% BWT, males add 33% BWT)

being

A. thruster from rack - build to a tough single; rest as needed

for time:

30 thrusters - 95/65#

10 KBS - 1.5/1 pd

20 thrsuters - 95/65#

20 KBS - 1.5/1 pd

10 thrusters - 95/65#

30 KBS - 1.5/1 pd

will

part 1:

for time:

20 squat snatch - 77% of 1RM

rest 4+ hours

part 2:

A. bench press - 3,2,1; rest 5 min

B. hang power clean - build to a tough single fast - max 4 sets

C1. AMRAP CTB Chin Ups - 1 attempt; rest 5 min

C2. AMRAP Chin Ups - 1 attempt

F - post time/loads

B - post loads and time

W - post time/loads/reps

feb 13, 2012

Mon, 13 Feb 2012 05:00:00 GMT

02/13/2012

OPTathlon 2.0 (Big Dawg Bash!!)

Registration is now open. Two days you won't want to miss!!!

Location: Windy City Crossfit, Chicago, IL

Dates: April 21-22, 2012

We're excited to offer options for our second Big Dawg Bash! You can purchase a pass for both days, or for each individual day separately.

2-Day pass to the full Bash: Athlete development & OPTathlon 2.0 - Register here

Day 1 pass (athlete development) - Register here

DAY 2 pass (OPTathlon 2.0) - Register here

Athlete Development - Day 1

Day 1 will run from 9-4. The day will have two lecture sections, each presented and followed by an open Q&A session with James. The theme of the sessions will be "Long Term 'Sport of Fitness' Athlete Development." Topics to be covered will be OPT philosophy, newest resesarch and data from testing of fitness athletes, standards for new athletes, future of the sport, case studies, and a sample 2 year peaking template for a new athlete in the sport. Day 1 pass only: $ 75

**Are you an Exclusive Coaching client or a CCP coach? If so, your DAY 1 Pass also includes an OPT sponsored pre-event breakfast with James** - More information/RSVP to follow.

OPTATHLON 2.0 - Day 2

Day 2 is all about COMPETITION! In the second annual OPTathlon we hope an athlete can break the 6000 point mark and that 30% of the athletes score above the 5000 point total. Is your primary focus testing your athletic ability? Are you interested solely in competing? The Day 2 Competition Only pass is for you! $50

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

Get the most out of your athlete experience....Participate in both days: Full 2 day pass to OPTathlon 2.0 and Athlete development seminar is only $99 - Register here

feb 12, 2012

Sun, 12 Feb 2012 05:00:00 GMT

02/12/2012

Marcus

"dialed"

function

as many rounds in 10 minutes:

7 toes to bar

7 ring push ups

being

Row 10 min @ 90% effort

rest 5 min

AMRAP in 10 min @ 90%:

10 lunges

10 ghd sit ups

10 push ups

10 back extensions

rest 5 min

Row 10 min @ 90% effort

will

part 1:

Run 3K

rest 2+ hours

part 2:

21,15,9 rep rounds for time:

Box Jumps - 30/24"

CTB Chin Ups

F - post rounds/reps

B - post notes

W - post times

OPTATHLON 2.0 and Athlete Development Seminar/Q & A - Registration now open! MORE INFORMATION AND REGISTRATION HERE