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August 27, 2014

UBr
I bought Unbroken for James years ago as the title caught my attention and I knew the topic of resilience was a shared interest. I finally just read it myself this summer and was in awe of the depth of resilience that was exhibited and the perspective it offered. Its unreal, except that is was… it’s a true story.

From the description on the back…

“In boyhood, Louis Zamperini was an incorrigible delinquent. As a teenager, he channeled his defiance into running, discovering a prodigious talent that carried him to the Berlin Olympics. But when World War II began, the athlete became an airman, embarking on a journey that led to a doomed flight on a May afternoon in 1943. When his Army Air Forces bomber crashed into the Pacific Ocean, against all odds, Zamperini survived, adrift on a foundering life raft. Ahead of Zamperini lay thousands of miles of open ocean, leaping sharks, thirst and starvation, enemy aircraft, and, beyond, a trial even greater. Driven to the limits of endurance, Zamperini would answer desperation with ingenuity; suffering with hope, resolve and humor; brutality with rebellion. His fate, whether triumph or tragedy, would be suspended on the fraying wire of his WILL.”

If you have an interest in the human condition and what resilience can look like, then run a mile as fast as you can—Louis’ specialty—in order to appreciate his speed and then read this book.

Sharon Prete
CCP Life Coaching Co-Conductor

Attend an upcoming Life Coaching module! It is a great way to start your CCP journey. Boston is sold out, but we have still have limited spots available in the following locations:

Australia – October 25-26, 2014
Puerto Rico – December 16-17, 2014
Scottsdale, AZ – January 29-30, 2015

Function

Function 8/27/14

5 minute Row; easy warmup
+
75m Row sprint
Pushups; x3-8
Rest 60s x3
+
For time; really, really hard effort
200m Row
5x Burpees, as fast as possible
Rest 3 minutes x7

Notes:
+Attempt to hold row several seconds faster than your avg. 2k pace
+Report RPE and times on trials 1, 4, and 7

Being

Being 8/27/14

A. Deadlift build to a tough 5 TnG
B. 1 clean and jerk ever 30sec for 10mins 65% of 1rm
C. 1 PS every 15sec for 5mins 115/75#
+
6mins amrap
155/105#
PC x 1/Front lunge R x 1 and L x 1/S2O x 1= 1rep
Notes:
- record 5rm
- squat clean and split jerk go into the SJ quickly
- PS should be quick and snappy each rep
- record total reps

Will

Will 8/27/14

Coach’s Note: Please note that it is testing, VERY important to post all results to the blog!

AM

Row 4k @easy Aer pace

PM

for time:

50 TGU (2pd)

rest as needed

75 TTB
- every drop 3 burpees

She

She 8/27/14

Coach’s Note: Please note that it is testing, VERY important to post all results to the blog!

3 sets – as fast as possible per set:
Row 250m
15 kbs 24kg
25 burpees
15 kbs 24kg
Row 250m
Rest walk 12 min b/t sets

August 26, 2014

IMG_9725
Exclusive Coaching client Katelyn Haynes and partner Chris taking first place at the Battle of the Boxes last week in Tennessee.

Only a few spots left in the upcoming Female Only Athlete Camp August 30-31!

Click HERE for more info.

We first met Katelyn(pictured above) at an athlete camp last year. She came eager to learn and find out what it would take for her to continue to improve herself as a Regional level competitor. She’s committed to the journey and it has been awesome to watch her mature as an athlete and find continued success in the time she’s been working with us.

The discovery of one’s potential and plan for moving forward is what we like to provide all the athletes who attend our camps. Want to know how you stack up? Want to know where your true weakness is? Strength, power, endurance? Or is it the mental piece – can you let yourself go there? Join us as we take you through workouts tested amongst thousands of athletes to ensure you know the hard work you are committed to putting in will effectively move you towards your goals. Maybe this year it’s just getting up the nerve to compete period. Local comps to the Games – whatever your goal is – all are welcome. We hope to see you at an upcoming event!

Scottsdale, AZ – Female Only Camp – August 30-31
Cancun – **SOLD OUT** - October 18-19
Huntington Beach (1-day camp) – September 26
Just announced! Brandon, MS – December 6-7
Puerto Rico – December 13-14 2013
Just announced! Kent, OH – February 7-8, 2015

Function

Function 8/26/14

Deadlift; 5, 5, 5, 5,[5]
+
1 mile run; time trial

Notes:
+Compare results to Aug 11
+Tough final set
+Ensure good warmup on run
+Post loads and time to comments

Being

Being 8/26/14

A. Close grip bench press @30X0; 5×5; rest 3mins
B1. amrap HSPU 3″ deficit 15rep max; rest 20sec
B2. L – pull up 6-8; rest 20sec
B3. 10 KB clean and jerk 1.5/1pd; rest 20sec
B4. amrap rope climbs in 45sec; rest 3mins x 3
+
every 2 mins 4 TGU 2pd/1.5pd alt hands per rep
x 5sets

Notes:
- build to a tough 5 and stay there for bench
- kipping on HSPU
- hang KB PC and jerk
- 15′ rope record each round

Will

Will 8/26/14

Coach’s Note: Please note that it is testing, VERY important to post all results to the blog!

AM

Run 20 min @Aer pace

PM

for time:
50 hang clean (full – 185#)

She

She 8/26/14

Coach’s Note: Please note that it is testing, VERY important to post all results to the blog!

A. Power Snatch – 1RM
B. Power Snatch – Tng 5RM
+
AD 10 min max cals

August 25, 2014


Exclusive Coaching client Ben Kelly – 32 reps – battery test

The battery test is one that we have all fitness athletes perform. I started performing this exact test in late 2011. Since that time we have had thousands perform it in multiple settings.

The name is important as it refers to how the “battery” recharges itself b/t sub maximal lifts.
To show in Ben’s case here, that each person responds to different movements better than others under fatigue due to mechanical or metabolic limiters.
We chose the PC test b/c it’s fairly simple and we can repeat it over and over without too much eccentric damage and get a fairly good insight into the recharging of the CP/ATP system; and whether the limiter for that recharge is in actuality breathing, mechanical, metabolic, etc…?

The GOAL of the test is to FIRST get a maximum. Now, this is a testing environment so the athlete MUST try their best to achieve this. In first testing I’d have people test the max, and then ONLY AFTER they have completed the max would we do 90% amrap tests; this did get a better picture but for administration and timing for clients around the world, we ASSUME that most try their hardest for the max – otherwise the test does not matter, as the 90% amrap won’t be true.

In Ben’s case he performed on average 1 rep every 15 sec for an 8 min test = 32 reps.
It should also be noted of the misses as well and makes in this test – it is good to know b/c it gives a good idea on the persons battery as it said “we can go again, let’s do it..”
Those misses are not counted in score but are “noted”.

The absolute score is also needed in order for comparison as those with low lifting exposure of this movement will have a fast recharge as they are not capable of digging into their system to create that fatigue.
It is NOT abnormal though to see for example 2 females with 10 years experience PC max 185, then one athlete perform 48 reps @ 90% in 8 min (rep every 10 sec) and the other perform 24 reps in the 8 minutes (rep every 20 sec). It is ALSO not abnormal to see 2 males both with 4-5 + years of experience with lifting and fitness perform 285# in the PC maxes and yet perform 12 reps in 8 min (1.5 reps/minute) and 32 reps (4 reps/minute) as above in 8 min.

So of course the questions can pour out over this based on the test and give us a lot of information on how the system is at the current moment, then more so what to do about it when you discover limitations.

This test like other battery tests that we do should also make you think about creating % templates for lifting based on various movements and how absolute strength (ex. back squat) or speed strength (ex. Snatch) movements can change the “dose” response based on the person’s mechanics, metabolic system, etc…

James FitzGerald
Director, OPT

Function

Function 8/25/14

4 sets
AMRAP(-2) Strict pullups; rest 30sec
AMRAP(-2) Pushups; rest 30sec
AMRAP(-2) Plank; rest 3min
+
4 sets
45 second Wall sit
30 second Dip support hold
15 second Handstand hold
Rest 1 minute

Notes
+AMRAP(-2) signifies stopping shy of failure
+Use appropriate assistance if needed on strict pull-ups
+Support hold can be done on rings or parallel bars, top portion of a dip
+Handstand hold against wall

Being

Being 8/25/14

A. OHS build to a 15rm
B. emom – 12mins
odd – BB front rack walk lunge 135/85# 10 steps
even – 20 DU + 2 MU + 20 DU
+
12, 9, 6 for time all out
PC and jerk 155/105#
T2B
burpee over the bar

Notes:
- record weight and body weight for A
- go after the 12, 9, 6 hard and try to hold on (test it)

Will

Will 8/25/14

Coach’s Note: Please note that it is testing, VERY important to post all results to the blog!

AM

AD 30 sec @85%
AD 30 sec easy
x 16

PM

A. PS – build to a max
B. Amrap sit ups in 4 min
+
3 rds for time:
25 KBS 2pd
25 burpees

She

She 8/25/14

Coach’s Note: Please note that it is testing, VERY important to post all results to the blog!

A. Clean – 1RM
B. DB external rotation – 8RM/arm
C. Amrap set of push ups – 1 attempt
+
for time: 50 TTB

August 24, 2104

planning

“Planning”

In my pursuit of mastery in my coaching there are some simple reminders on that path I must honour and keep in my day to day practices like;

- planning on my board as I do daily – consistently
- remaining open to knowing that my way might not be the best way, but being confident IN “my ways”
- listening more than talking the more involved I get
- ensuring I balance embodying fitness as well as understanding it
- knowing, like Bernie would say to me, that “there are 101 ways to do things, you are intelligent enough to figure out 98 of them”

I guess the saying “if you fail to plan then you’d better plan to fail” is true in the case above.

It essentially ensures you pick up your pants, remain structured and honest in your coaching and allow you to see things coming before they get here; all a process in the pursuit.

James FitzGerald
Director, OPT

Function

Function 8/21/14

REST DAY

Being

Being 8/21/14

REST DAY

Will

Will 8/21/14

REST DAY

She

She 8/21/14

REST DAY

August 23, 2014


OPT Coach Matt Springer completing today’s Workout.


James FitzGerald with a throwback to this workout from a year and a half ago….
 
The Workout #3

For time:
50 DU
10 burpees
40 DU
10 burpees
30 DU
10 burpees
20 DU
10 burpees
10 DU
10 burpees

Notes:
- Burpee standard – chest to deck, hips open at top w/jump - feet must leave ground (see videos for expample)
- Post scores to the comments below!

One more thing……don’t forget to watch the Phoenix Rise vs. the DC Brawlers live tonight at 6pm PDT on NPGL.com! Get a preview of the match and who is in the starting lineup HERE.

Function

Function 8/23/14

5-10 minute double under drills/practice
+
For time
50x Double unders
10x Burpees
40x Double unders
10x Burpees
30x Double unders
10x Burpees
20x Double unders
10x Burpees
10x Double unders
10x Burpees

Notes:
+If unable to perform double unders multiply repetitions by 3 and perform single unders
+Post time to comments

Being

Being 8/23/14

Row 500m easy pace
+
Row 30sec 90% aero
rest walk 30sec
x 8
+
Row 500m easy pace

+

For time post results:
50 DU
10 burpees
40 DU
10 burpees
30 DU
10 burpees
20 DU
10 burpees
10 DU
10 burpees

Will

Will 8/23/14

Coach’s Note: Please note that it is testing, VERY important to post all results to the blog!

AM

Row 20 min @Aer pace

PM

A. Press – build to a 1RM
B. 50 strict HSPU for time – 30″ allowance
C. 2 sets amrap CTB chin ups – rest 8 min b/t sets
+
for time:
50 DU
10 burpees
40 DU
10 burpees
30 DU
10 burpees
20 DU
10 burpees
10 DU
10 burpees

She

She 8/23/14

Coach’s Note: Please note that it is testing, VERY important to post all results to the blog!

A. Snatch – 1RM
B. CGBP – 1 RM
+
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

August 22, 2014

Check out the excerpt above from Mike Lee’s conversation with Michael FitzGerald, owner of Optimum Performance Training in Calgary. Michael is a long-time Regional athlete in Canada West, two-time CF Games competitor, and coach of many high-level CrossFit athletes. Join him and Mike as they discuss this past competitive season, true tests of fitness, and what training prescriptions looks like now in the off-season.

Members can get the full interview HERE. Not a member? You can find out more about joining the membership site HERE.

Function

Function 8/22/14

500m Row @ 2k avg pace
Rest 3:00 x6-8

Notes:
+Determine average 2k pace per 500m based on Aug 9th
+Attempt to hold that pace for each interval

Being

Being 8/22/14

90min Hike
unplugged packed
with basic essentials only

Will

Will 8/22/14

Coach’s Note: Please note that it is testing, VERY important to post all results to the blog!

AM

AD 15 min @Z1
+
Walk 10 min easy
+
AD 15 min @Z1

PM

A. Clean – build to a 1RM (video) – Again moderate based on how back is feeling
B. Close Grip Bench Press (16″) – build to a 1RM
C. 1 RM wtd. chin up
+
Emom – 5 DL + 5 PC + 5 S2OH (185#) (get as far as possible)

She

She 8/22/14

Coach’s Note: Please note that it is testing, VERY important to post all results to the blog!

A. Back Squat – Build to a max
Rest 10 min
B. Take 85% of that max and perform amrap for one set of back squat
Tempo is 3 down 1 up, no pausing at top or bottom
Rest 10 min
50 strict hspu for time – 32″ width allowance (kipping only okay if no more strict can be performed, identify when the transition is made)

Rest as needed

Two sets amrap chin ups; rest 8 min b/t sets

August 21, 2014

weaver descent
Exclusive Coaching client and Level 2 CCP Coach David Weaver on his descent from summiting Mt. Baker. EPIC. Read about his adventure HERE.

What else we’re reading this week….

Xterra is another amazing sport with knowing how to run your engine best – exciting feedback here from one of the best.

These guys were at OPT last week for some documentary work on the sport (http://www.flocasts.com) so I was reviewing THIS, my first posted workout on .com years back with good memories.

Michael Bann and I are discussing best options for waking up this little bugger on the upper back – everyone has various views; in the end, activation is key and the right dose at the right time is important.

Level 2 CCP coach Todd Nief wrote an article on hypermobile folks who have trouble hitting depth on the back squat.

I have always been interested in peoples views on running and equipment, so this article is interesting to look at barefoot running; in the end as we say its about the client, physics and the goal – running is not for everyone as much as everyone would like to say so…

Sharon Prete of our CCP Life Coaching module sent in a good article about the balance of support and challenge, and the downside of support. Just swap out the word “kids” for “clients”.

James FitzGerald
Director, OPT

Level 1 Coaches - have you passed your case study? If yes you are eligible to take our upcoming Level 2 Assessment and Program Design courses in November! Click on the links for more information. If you want more information about passing your case study to be eligible for our Level 2 courses contact a CCP advisor.

Function

Function 8/21/14

REST DAY

Being

Being 8/21/14

REST DAY

Will

Will 8/21/14

REST DAY

She

She 8/21/14

REST DAY