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npgl bannerSpecial Offer for the OPT Community!

As a thank you for all the support in helping James realize his dream of becoming an athlete, head coach, and co-owner of the Phoenix Rise we are offering a 10% discount code for tickets to our first match! Click the above image and enter the discount code Fitzgerald40 at checkout. Thank you!


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OPT is now a Catalyst affiliate gym!
OPT is proud to announce a new partnership with Catalyst Athletics as one of their Weightlifting affiliate gyms. We look forward to the educational support this will bring to our coaches.

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

August 20, 2014

3pax
As coaches, we’re always part coach, part counsellor. In the past it took the form of simply listening between sets & reps, offering some perspective but then moving back to the training- never really knowing how to utilise that conversation towards their highest aims in life. But over time, we’ve learned how so many clients need guidance with their life in order to support their training aims.

CCP Life Coaching kicked our coaching practice to another level, a level where we’re able to help clients create true change in their lives- a factor most are really seeking through the vehicle of fitness. 

The lessons and frameworks we learned in this module also set us on a trajectory of unprecedented personal development, and without doing inner work such as this on yourself, you’re really only operating at 50% as a coach to others.

James and Sharon present in such an authentic manner – they both not only walk their talk, they live it.

Many thanks to you both for delivering such a useful and insightful education piece!

Ross & Joelle
B32 Athletics
Fyshwick, Australia

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

We hope to see you there!

Sharon Prete
CCP Life Coaching Co-Conductor

Function

Function 8/20/14

A1. DB Bench; 12, 10, 8, 6, 4; rest 2m
A2. Bent row; 12, 10, 8, 6, 4; rest 2m
B. Powell raise; 3×8/ea; rest 1m b/t
C. Sorenson hold; accumulate 3 minutes in as few as break as possible

Notes:
+Compare loads to Aug 8

Being

Being 8/20/14

A. Close grip bench press @30X1; 3, 2, 1; rest 3mins
B. wtd chin up 2-3×3; rest 3mins pronated grip
C1. push press TnG 4-5; rest 60sec
C2. DB bent torso row @20X0; 6-8/arm; rest 90sec x 3
D. FLR on rings accumulate 4mins

Notes:
- 16-18″ apart for CGBP
- pronated grip and should widtch apart for wtd chin up
- record total time for accumulating 4mins

Will

Will 8/20/14

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

AM

Jog 25 min – Easy pace, out of bed, fasted

PM

A. Split jerk – build to a max
+
AD 10 min max cals

She

She 8/20/14

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

A. FS – build to a max
B. Standing press – Build to a 1RM
C. Weighted chin up pronated grip – Build to a 1RM (include BWT in score)
+
Row 500 m time trial
Rest 90 sec in rower
Row 500 m time trial

August 19, 2014

THE OPTATHLON AND OPT BASH IS BACK NOVEMBER 7-9, 2014!
Don’t miss this annual event containing THREE days of education, competition and community! We have a great event
planned this year – check out the event page for all the details HERE.

Function

Function 8/19/14

6 rounds
6x Alternating DB snatches (40/25)
6x DB-facing burpees
6x Pullups

Notes:
+DB snatches are 3R/3L, 6 total
+Post times to comments

Being

Being 8/19/14

A. build to a tough concentric only clean grip DL in 8mins
B. build to a tough single hang PC in 8mins
C. emom – TnG PS x 5 95-155# males 55-95# females – 6mins
+
5mins amrap 90% effort
15 PS 75/55#
30 DU

rest 8mins

5mins amrap 90% effort
15 PS 75/55#
30 DU

Notes:
- start clock for B directly after the 8min build from A
- pick a weight that is doable for PS focus on breathing
- record scores for both 5mins

Will

Will 8/19/14

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

AM

AD 45 min @Z1

PM

A. BS – build to a max (just moderate based on how back is feeling)
+
10 rounds for time:
500m row
10 burpees over erg

She

She 8/19/14

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

Row 5k time trial

August 18, 2014


201 reps – Hank Carl – OPT Exclusive Coaching Client

Exclusive Coaching Client Mason Doherty – 206 reps

“AMRAP Sets” 

Testing of an AMRAP (like AMRAP wall balls in one set) set can help and/or hurt.

AMRAP sets of a certain movement can tell us a lot about a number of things:

- The balance between mechanics or muscle endurance on limitations in the specific movement used

i.e. when performing a CTB chin up amrap – what goes first? breath rate with cycle time, co-ordination, biceps/lats/grip, hips, timing, etc…?..it is important to know these things for training and prioritizing; co-ordination can be built in non fatigue based settings with slow increases in volume and reps to increase co-ordination in stage 1; this is followed by the movements in metabolic training sessions where breathing WITHOUT ventilatory threshold is used as stage 2; stage 3 is training the movement with ventilatory threshold but WITHOUT mechanical failure of the same movement – i.e. heavy hang squat cleans and CTB chin ups in a met con not the best idea at this point to help people here – but running at a pace and CTB is…; stage 4 is basically Crossfit – unknown variables of similar movement patterns – BUT it’s done with practice in mind – not winning.

- The mind’s ability at this time with this particular movement to “push”

i.e. AMRAP sets are tough when the person is able to dig into it; these sets allow the coach insight into what the person is REALLY capable of for pain threshold, “giving up”, “backing off”, “being smart”, etc…; I am not sure in a testing situation how many times I have seen people stop when I know they have 10-20% more in them; the investigation into WHY they stopped is a very nice topic to get into – this tells a lot about someone’s willingness WHEN NEEDED to dig, about their essence, athleticism, etc…; it is NOT a judgment of person, but it is a damn good way of knowing who you are dealing with (i.e. not to gloat, but who would NOT want to work with a Nate Schrader or Hank Carl????)

- If muscle endurance is a limiter for absolute scores

i.e. when you see 300 other scores and you want to be the best at that movement or in the same field of “best”, then seeing all the scores allows everyone to see where they sit on that field with truth and honesty; I would love to know this if I was working with someone – as it points out easy fixes in the training for exposure based on what they can or cannot do compared to all other scores; muscle endurance work transcends into aerobic work for high level CF athletes – this I know (mind blower eh?)

- How well the aerobic system is set up to recover AFTER amrap sets

i.e. if you can do a large set of close to your best and it takes a LONG time CNS wise to recover from this (overall malaise and fatigue), at that time – the aerobic system is low to help in recovery; if the muscle system is the only limiter in repeating the work (cant open hands, move legs…) then repetitions in NON fatigue based settings can be used to help this; improving the aerobic system takes time – there is base work, blood flow work, muscle endurance/aerobic work, proper concurrent training with other characteristics, power aerobic work…we teach how to properly apply this in the CCP

- Knowing where you are right now in training

i.e. knowing where the muscle endurance system is at certain points of the year in relation to what is important for the goals is key; and it is NOT the event that determines the level you need, it’s the ABILITY of the client that determines all; an AMRAP set early in a season for a fitness person might be important for some and might not mean much for others, that is if one wants to compete in a weekend Endeavour Challenge, or wants to get to the regional or open level in the sport of fitness, it’s all different

- Comparison b/t dynamic amraps and strict isotonic or isokinetic amraps

i.e. if someone has 3 strict chin ups and 36 kipping chin ups, it should at least make you think about the balance of what this means for importance in training and priorities in balance in fitness – that is, in this case it should make sense without even knowing what is acceptable to have MORE strict chin ups in this particular amrap set – like 15 strict and 30 kipping makes sense – the LACK of tendon, muscle, spindle ability in the 3 rep strict to 36 rep kipping person is a recipe for injury – the reason why some leave this alone and forget it is that these injuries usually take 3-9 months to happen, then WHAMMO – 6 months of rehab (in this particular case)
(this particular movement is a more prominent one as well is UPPER gymnastics testing more so in this case)

NOTE:
- if you watch Nate and/or Hank on their videos if you watch close you can see all of the above and the struggle with all of it happening – from late mechanical fatigue to ability to push when needed to recovery ability…beautiful

James FitzGerald
Director, OPT

Function

Function 8/18/14

A. Back squat; 10, 8, 6, 4; rest 3-4m
+
For time
50m Farmers walk (2×55/35 DB)
20x Pushups
50m Farmers walk (2×55/35 DB)
15x Pushups
50m Farmers walk (2×55/35 DB)
10x Pushups
50m Farmers walk (2×55/35 DB)
10x Pushups

Being

Being 8/18/14

A. back squat @30X1; 1, 1, 1, [1,] [1]; rest 3mins last 2 sets tough
B. rear foot elevated split squat @30X0; build to an 8rm both legs rest as needed in as many sets as needed
C. 10 sets of 5 unbroken CTB for time
+
10mins Z1 AD

Notes:
- build per set push it on the last two sets if feeling it
- record DB weights and body weight
- record time
- flush out easy AD ride

Will

Will 8/18/14

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

AM

Walk 45 min – fasted out of bed

PM

A. Power clean – build to a max (video)
rest 5 min
B. 77% of part A – 30 reps for time (video)
rest 20 min
C. Row 500 m, rest 90 sec x 2 – strategize to get the best score for 1K possible

She

She 8/18/14

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

A. Power clean – Build to a 1RM
Rest 3 min
B. Take 90% of that max and perform amrap power clean in 8 min