New on the Membership Site This Week:
OPT-In Episode 13: Take a ride with James and Michael as they dissect the preparation, process, and performance of Danny Nichols and Moses Cordova's killer execution of the first week of the CrossFit Open 14.1 They examine all of the pieces of the puzzle leading up to the competition day, and listen to James narrate their 10min real time performance in a side by side comparison. It's an episode you don't want to miss.
Wondering what people are saying about the Open Prep Guide? Here are some of the comments:
February 2014 , I participated as a coach in – Central Europe Throwdown 2014 , held in Bratislava , Slovakia . It was the biggest competition in the history of Central Europe . My client Katarína Liptáková fought among the best women from all over the Europe. Ranked the highest among all Slovak women and raised her potential higher. It was an honor to meet another CCP coach Anže Benko from Ljubljana , Slovenia . Anže performed an amazing effort and after final workout finished at awesome 2nd place – one spot behind 2013 CFG competitor Lacee Kovacs . It was truly an amazing Sunday with lots of learnings and experience.
I look forward to coming in April to Uppsala with Katkarína who is starting her CCP journey. Upgrading our education is mandatory so that we can achieve such great results even more.
CCP Coach Michal Bohumel, Slovakia
Train smart - compete strong
PS : If you hesitate whether to start your coaching journey as CCP coach , my advice is definitely YES . For me, I consider this the best decision in life . Knowledge and real life application to training and competition for me is irreplaceable advantage . It works!
We are excited to announce our commitment to the newly formed National Pro Fitness League (NPFL) as the owners and operators for the Phoenix franchise. The vision for the NPFL is centered around the athletes and creating the ultimate fan experience.
The matches will showcase the top athletes in the world. The 2-hour, 11 event competitions will be captivating, entertaining and revealing. As our OPT community already knows, team programming, training and coaching will be integral to our success.
Our unique community thrives on individual growth within fitness and life. The NPFL offers many new challenges and opportunities for success in both these arenas. We count on your continued support and enthusiasm for our team and for the NPFL. We look forward to sharing this journey with all of you.
James and Cal
NPFL overview (part 1) video - watch HERE
A1. RDL @3111; 9-12x3; rest 90 sec
A2. CGBP @31X1; 7-10x3; rest 90 sec
B1. Wtd back extensions @4021; 6-12x3; rest 1 min
B2. db laying tricep extensions @4011; 8-12x3; rest 2 min
C. 1500m row Z1
- for the wtd back extensions, make sure to hold the eccentric consistent to torso perpendicular to the ground
- back extensions are to be done with only flexion at the hip, not in the spine
A. BS @30X1; 2-3x3; rest as needed
B. emom - PS not TnG x 2- 5mins 65-70% of 1rm
C. 10-15min open movement practice
Row 1min tough rest 1min x 4
Row 1min 97% effort
- build per set on BS get in feel good
- drop PS from top each rep
- Row is same pace each time 90% aerobic
- go after the 1min row
- Z1 is your choice
A. PS; 3,2,1,1; rest 2-3 min (3@75%,2@80%,1s@85-90%)
B. 5 sets – every 90 sec - Push press + Power jerk + Split jerk; 1.1.1
C. Pendlay row; 7-9 x 3; rest 90 sec
3 sets @90,95,100%:
25 cal AD
rest walk 3 min
Open prep (do reps, feel it out, warm up properly)
30 min AD easy pace
Row 300m @85%
Rest walk work time
Open prep - come in get warmed up, feel it out, shut it down.
What is z1?
When you don’t like where you stand, you may waste energy engaging in negative self-talk to the degree that you will require others to pump you up. You will require them to bring you back into a state of equilibrium so that you stop wasting energy on it. Have you ever seen a client do this and rely on a coach to build them up? In this scenario, the focus is shifted away from performance as the coach has to work towards rebuilding confidence.
When you are overly positive about your performance, you may over exaggerate yourself or your ability, go out too fast and burn out. Have you ever done this before?