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September 30, 2014

OPEX Coaches Robin Lyons and Matt Springer debrief the data collected at the last Female Athlete Camp. Listen as they discuss what was tested and why, and quick thoughts on progressing these athletes in the sport of fitness moving forward.

Interested in attending a camp? Check out our upcoming events page!

Function

Function 9/30/14

Peak Watts Test
On the minute x5
1) Set display setting to Watts
2) Row exactly five (5) strokes AS HARD AS POSSIBLE at the top of each minute
3) Report score from 5th stroke each round to comments

Rest as needed

12 minutes AMRAP – moderate pace
350m Row
8 Burpees over erg

Notes
-Please attempt to report the drag factor you selected: http://www.concept2.com/service/monitors/pm3/how-to-use/viewing-drag-factor
-For this application anywhere from 150-180 will be optimal

Being

Being 9/30/14

4mins 90% effort
Row 600m
remainder of time amrap burpees at steady pace

rest 3mins

4mins 90% effort
6 thruster 75/45#
5 T2B
15 DU

rest 3mins

4min 90% effort
6 box jump sd 24/20″
6 KBS 1.5/1pd
6 wall balls 20# 10′ target

rest 3mins

4mins 90% effort
AD for cals keep rpm sustainable

Notes:
- all should be sustainable and similar splits for rounds

Will

Will 9/30/14

AM

Row 4k @easy aer pace

PM

A. Jerk – build to a moderately tough single
B. CGBP – build to one heavy set of 1 (fast build)
+
“Flight Simulator”
for time;
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

She

She 9/30/14

A. Jerk – build to a moderately heavy single
B. PC; 2,2,2,2 [10 Tng FAST]; rest 2-3 min (2′s ascending in weight from 70%, after complete move onto 10 Tng fast @50% of RM)
C. 3 sets:
Amrap 1 min – HSPU
rest 30 sec
Amrap 1 min – TTB
rest 30 sec
Row 15 cals HARD
rest 30 sec
+
for time:
5-4-3-2-1
Push press (77% of 1 rep max, from blocks)
50m prowler b/t each set (moderate load)

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Screen Shot 2014-09-11 at 10.35.16 PMLAST DAY! Greens First and Max Fiber on Sale!

SAVE 25% on the Greens First and Max Fiber combo! Purchase HERE for only $65 Here’s a little info from James on why he uses these products:

Greens First
A staple for those who are into fitness and have to balance out dense calories for recovery and energy production with highly rich nutrient dense calories they can get in the greens. I consider it an insurance on each cell in my body – they get “touches” on various kinds of super foods that I cannot add in my diet in calorie form.

Max Fiber
This is a digestive FORMULA more so than a fiber. It contains nutrient dense ingredients that SUPPORT digestive health and maintaining a good ecosystem in the gut; this enhances uptake of vital nutrients WHILE healing at the same time.

This combo, besides the fact that they magically taste wonderful together, and are awesome as a wake up shake – provide a person daily with all the insurance they need on gut health and vitality.

September 29, 2014

IMG_6013
Holding down the fort at OPEX HQ this past week while the rest of the team was out supporting the Rise in Charlotte!

Like the new shirts? Us too. You can order yours HERE.

Function

Function 9/29/14

A. Back squat; 5, 5, 3, [3]; rest 3-5 minutes
B. Seated DB press; 5×5-8; rest 2 minutes
C1. Powell raise; 3×6-10; rest 60s
C2. Sorenson hold; 3xAMRAP(-); rest 60s
D. Accumulate 3 minutes of wall sit – thighs parallel to floor

Notes
-Last set tough set on A

Being

Being 9/29/14

A1. PC x 1/FS x 8; rest 20sec
A2. MU cluster 2. 2. 2. 2; rest 10-20sec/rest 3mins x 3
B. emom – thruster 95/65# x 5 + 5-7 T2B – 6-8mins
+
3mins max wall balls 20/14# 10/9′ target
2mins max box jump sd 24/20″
1min max burpees

Notes:
- build per set for A1 record weights
- record rest times for clusters
- record score for max reps on each

Will

Will 9/29/14

AM

Row 500m @90% effort
rest walk 3:00
x 6

rest 5 min

Row 500m @90% effort
rest walk 3:00
x 6

- Increase pace from previous week by .5 sec
- Consistent pace, if row’s are more than .5 sec off pace, terminate workout

PM
 
A. BS @20X1 – build to a heavy single
B. Snatch pull; 1.1.1 x 3; rest 15 sec, rest 2 min (build form 105% of snatch RM)
+
for time:
5-4-3-2-1
thruster (185#)
RC

She

She 9/29/14

A. FS – build to a heavy single (not a 1RM)
B. Snatch – build to a moderately tough single (Feel fast and make reps perfect)
C. Emom 6 min – WCU @20X1 x 1 (tough)
+
3 rounds for time:
25 cal row
25 chin ups

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

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September 28, 2014

kelly and nancy
Exclusive Coaching Clients Kelly and Nancy climbing Mt. Norquay

Go out and enjoy your Sunday!!

Function

Function 9/28/14

REST DAY

Being

Being 9/28/14

REST DAY

Will

Will 9/28/14

REST DAY

She

She 9/28/14

REST DAY

September 27, 2014


OPT Exclusive Coaching Client and Phoenix Rise athlete Amanda Goodman completing “Combined Jump”

The Workout #8

“Combined Jump”

10 minutes to establish 3 max distance broad jumps
Rest 1 min
10 minutes to establish 3 AMRAP sets of DU’s unbroken

Notes:
- Watch the video for how to set up for jump and score the attempts
- Score for jumps is in inches
- Double under score is sum of best 3 unbroken sets
- Total store is combined score of 3 jumps + 3 double under sets
- Post scores to comments below. Good Luck!!

Function

Function 9/27/14

“Combined Jump”

10 minutes to establish 3 max distance broad jumps
Rest 1 min
10 minutes to establish 3 AMRAP sets of DU’s unbroken

Notes:
- Watch the video for how to set up for jump and score the attempts
- Score for jumps is in inches
- Double under score is sum of best 3 unbroken sets
- Total store is combined score of 3jumps + 3 double under sets
- Post scores to comments below. Good Luck!!

Being

Being 9/27/14

“Combined Jump”

10 minutes to establish 3 max distance broad jumps
Rest 1 min
10 minutes to establish 3 AMRAP sets of DU’s unbroken

Notes:
- Watch the video for how to set up for jump and score the attempts
- Score for jumps is in inches
- Double under score is sum of best 3 unbroken sets
- Total store is combined score of 3jumps + 3 double under sets
- Post scores to comments below. Good Luck!!

Will

Will 9/27/14

AM
AD 60 min @Z1
- flush, breath, get off and do some mobility every 10 min

PM
“Combined Jump”
10 minutes to establish 3 max distance broad jumps
Rest 1 min
10 minutes to establish 3 AMRAP sets of DU’s unbroken

Notes:
- Watch the video for how to set up for jump and score the attempts
- Score for jumps is in inches
- Double under score is sum of best 3 unbroken sets
- Total store is combined score of 3jumps + 3 double under sets
- Post scores to comments below. Good Luck!!

She

She 9/27/14

A. BS – build to a heavy set of 1
B. Max distance HS walk x 3; rest as needed
+

“Combined Jump”
10 minutes to establish 3 max distance broad jumps
Rest 1 min
10 minutes to establish 3 AMRAP sets of DU’s unbroken

Notes:
- Watch the video for how to set up for jump and score the attempts
- Score for jumps is in inches
- Double under score is sum of best 3 unbroken sets
- Total store is combined score of 3jumps + 3 double under sets
- Post scores to comments below. Good Luck!!

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

Subscribe to the Blog HERE!

September 26, 2014

misty
“I could not have asked for a better weekend than my experience working with Robin, Erin, Megan and Shanna. Being around such a strong group of women was empowering. I wasn’t sure what to expect going into the weekend or how I would do on the workouts based on my programming so far. I learned what my weaknesses were and in order to get better, I need to focus on my weaknesses. Robin, Erin, Megan and Shanna were very observant and provided insight that I could take back to my coach so that he could change my programming to get me where I want to be. I learned no matter what I am in control of my body and it will do amazing things, even when I think that it can’t. OPEX has a great group of coaches who really want to make people better and those coaches have the experience to help people get there.” – Misty Davis, August Female Athlete Camp attendee

Want to learn more about yourself as an athlete and meet a ton of great folks in the process? Check out our Events page or the list below to find out what camps and events we have coming up!

Huntington Beach (1-day camp) – September 27
Cancun – **SOLD OUT** - October 18-19
Female Athlete Camp – Pismo Beach, CA- October 18-19
Brandon, MS – December 6-7
Puerto Rico – December 13-14
Springfield, IL – January 3-4, 2015
Kent, OH – February 7-8, 2015
Murfreesboro, TN - February 21-22, 2015

Function

Function 9/26/14

A. Deadlift – 5, 4, 3, 2, 1 – NOT rep maxes
B1. Pullups, strict – 4×8-15 – rest 90s
B2. Step-ups, BWT – 4×6-10/leg – rest 90s
C. Sorenson hold – accumulate 4 minutes
D. Waiters walk – 8 minutes continuous, switch arms if/when one side fatigues (20-45#)

Notes:
- Use appropriate assistance if needed to fall into the rep rang on B1
- Waiters walk = single arm overhead walk using KB

Being

Being 9/26/14

A. Jerk from blocks 1. 1. 1; rest 15sec/rest 3mins x 3
B. close grip bench press 3-4×3; rest 3mins
C. TGU 20 reps tough you pick weight alt hands per rep
+
Row 500m max effort
rest 90sec stay in rower
Row 500m max effort

Will

Will 9/26/14

AM

Row 7k @Aer pace

PM

A. Clean – build to a moderately tough single
B. Heaving snatch balance – heavy single
C. Emom 12 min -
odd – 5 back extensions + 5 GH raise
even – Power snatch x 1 (HEAVY)
+
4 sets:
8 burpee box jump over AFAP (24″)
AD 25 sec @97%
rest walk 4:00

She

She 9/26/14

A. Clean; 3@80%, 3@85%, 2@90%, 1@95%; rest 3-4 min (no fails, perfect mechanics)
B. 6 sets – Mid hang clean pull + HPC; rest 2 min (from blocks, bar at above knee)
C1. 3 sets – Row 15 strokes HARD; rest 10 sec
C2. Amrap strict HSPU in 1 min; rest 2 min
+
3 sets for time:
Amrap 1 min – TTB
Amrap 1 min – DU
Amrap 1 min – KBS (1.5pd)
rest walk 2 min

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

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September 25, 2014

Screen Shot 2014-09-24 at 8.20.45 PM
Exclusive Coaching client James Kusama (2nd from right) and his team the Quad Gods took first place at the Caffeine and Kilos invitational this past weekend. Congratulations!

IMG_20140924_190950
It came down to the last race and the Phoenix Rise came back to win their match against the NY Rhinos last night!!! Tonight night they face off in the Semi-Finals against the San Francisco Fire. Head over to npgl.com to catch up on all the action and how you can view the upcoming matches!

Function

Function 9/25/14

REST DAY

Being

Being 9/25/14

REST DAY

Will

Will 9/25/14

REST DAY

She

She 9/25/14

REST DAY

September 24, 2014

OPTScottsdale_29

The Value of a Coach

If I have something and you want it, you are perceiving that as a valuable addition to your life. If you see something as a valuable addition to your life, you will be willing to pay for it. In other words, you will be willing to make an exchange with me—you will either give me something that I want in return or you will pay me money. I can then use that money for something that I value. And when you look at it this way, money is no more than the exchange of values.

So what is the value of a coach?

When I ask this question, my brain gets flooded with answers, but as always I’ll answer it in typical OPEX fashion…

It depends.

And it depends on a number of factors. These are just a few…

1. What is the perspective of a client?

If you have an athlete who wants to get to regionals and you can get her there through intelligent program design, you will be valuable to her.

If you have a mom who wants to get in shape so she can keep up with her kids and you can improve her fitness, you will be valuable to her.

If you have a young hockey player who wants to get stronger and improve his self confidence along the way and he sees you as a role model for that AND you can help him get there, you will be valuable to him and his parents.

If you have a client who has just learned they have an autoimmune condition and needs to change their diet but is lost in where to start and you can help them navigate this daunting road, you will be valuable to him.

If you have an over fat 20-something female who thrives in social settings and you can provide a social connection through your gym, you will be valuable to her.

This list could go on forever. And as you can see the value perceived by each client will be different. The person who is looking for social interaction may not ever want to make it to regionals and the person who wants to go to regionals may have no interest in being social. As a coach are you able to see the value your clients are looking for? Do you have your own agenda that blinds you to theirs? If you can see the value that they are looking for and you can provide it, you will be invaluable.

2. What do you believe about yourself as a coach?

Do you feel like you have to justify your prices? If so, you may be lost in your communication in regards to point #1 and aren’t speaking specifically to your clients values. Another possibility is that you may have a case of self minimization. This is hugely important to identify and way more common than you’d think. If you are not truly owning your own genius as a coach, then you will minimize the level of service that you can offer and play small.

And your clients will feel this. How?

If you self minimize and set your rates too low, you will know deep down (even subconsciously) that you are giving away your service. Over time, this seemingly altruistic act will build up inside of you and present itself in the form of resentment. Yes, over time you will begin to resent your clients because you will be out of fair exchange.

No coach gets into the field with the intention of resenting their clients. We want to help… and sometimes that’s the catalyst to the problem. We want to help so much that we give it away.

One of the greatest gifts you can give to your clients is to know your own value and self worth and share that with them. You will be modeling a key ingredient to health.

So how do you know your value?

That leads to point #3…

3. What all are you bringing to the table?

When I work with clients, I teach them that it’s beneficial to acknowledge the value you bring with you into the fitness world as so many of us didn’t come by it in a conventional fashion. I know more engineers, scientists and educators in this field than I do kin students.

So what did you bring with you?

I was a swimming and gymnastics coach and computer engineer before I came into fitness coaching. I can spot small movement technicalities like nobody’s business and think in a systematic fashion when it comes to whole body health. I have a coach who works for me who is an educator and he can teach a group training session better than just about anyone I know. What skills did you bring with you into coaching that you may not have acknowledged, but are truly beneficial to your clients? How do your clients benefit from those skills that they can’t get anywhere else?

And the same goes for life experience. It all adds up. There is no mistake that you are where you are right now. Take a look back at all the pieces that had to fall into place to get you here and see the value in each of them.

The main point here is that if you can see the value that you bring, your clients will too.

This is a topic that I feel strongly about because I’ve seen SO MANY coaches struggle with it, which is why I am speaking about it specifically at OPTathlon 6.0. I’ve just touched on three small points here, but I’m going down the rabbit hole this November. It’s time to change the way we value our profession as a whole.

Sharon Prete
CCP Life Coaching Co-Conductor

Function

Function 9/24/14

3 to 5 sets of:
20 Single unders
20 KBS, Russian (25-55#)
20 Single unders
20 DB hang power clean (2×20-40#)
20 Single unders
20 Alternating step ups (18-24″ .. 10R/10L)
Rest 3-5 minutes between

Notes
-Demo for DB clean: http://www.catalystathletics.com/exercises/exercise.php?exerciseID=300
-Goal is pace appropriately each round such that times are identical
-If able to hold pace perform bonus sets (4 and 5)
-If unable to hold pace terminate session at set 3
-Report selected load, times per set and RPE

Being

Being 9/24/14

A. snatch balance build to a tough single perfect form
B. hang snatch build to a tough single in 15mins
C. 25 reps snatch 77% of B for time
+
AD 1min 90% aerobic
rest walk 1min x 5
rest 3mins
Row 500m 97% effort

Notes:
- no riding weight down for A
- take your time start clock when at 40% of 1rm hang snatch
- record time for C

Will

Will 9/24/14

AM

AD 30 sec @90%
rest walk 30 sec
x 36
- rest 2 min every 12 sets
- consistent RPM’s per set

PM

A. FS @20X1; 2,2,2,2; rest 3-4 min (87%)
B. Clean pull + Clean high pull; 1.1 x 5; rest 2 min (build from 95% of clean RM)
C. Standing triple jump – max distance
+
for time:
50 wall balls
40 push press (95#)
30 KBS (2pd)
20 box jump step down (30″)
10 wall walks

She

She 9/24/14

A. FS @21X1; 2,2,2,2; rest 2-3 min (85%)
B. CGBP; 4,4,4,4; rest 2-3 min (80%)
C1. 4 sets – DU x 35 unbroken AFAP; rest 10 sec
C2. MU x 2-5 unbroken; rest 2 min
+
for time:
15 squat clean unbroken (105-135#)
10 strict chin ups
10 squat clean unbroken (105-135#)
15 strict chin ups
+
AD 24 sec @97%
rest walk 2:56
x 5

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

Subscribe to the Blog HERE!