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007  Has Arrived…….Order yours HERE!!

007 represents the starting point and honouring that. Some may not remember it, or choose to try and forget it, but it happened. What did happen is what this search represents; more than me, more than OPT. It represents a movement. It represents everyone that has ever touched and benefitted in some way to OPT. It is also a thank you to everyone that has decided to be a part of that journey either against, alongside or in front of me. Again, thank you, if you know me, I don’t say it often, but when i do, I mean it.  - James “OPT” FitzGerald

July 25, 2014

dyall games
CCP Coach Karl Dyall and his coach, CCP Coach and owner of CrossFit Uppsala Martin Altemark, celebrating after his third place finish in the masters 45-49 division. We are super proud of and inspired by all of the masters athletes who competed over the last three days!

Function

Function 7/25/14

A1. Seated good morning @3111; 3-5×4; rest 90 sec
A2. db 1-arm push press @30X1; 3-5×4; rest 90 sec btw arms; rest 2 min
B1. db decline bench press @30X1; 3-5×4; rest 90 sec
B2. pendlay row @21X0; 3-4×4; rest 90 sec
C. single arm FW 50-60m tough L/R; 4 sets each; rest as needed
D1. bent hollow body rock; 24 reps; 3 sets; rest 10 sec
D2. table stretch; 30 sec; 3 sets; rest 15 sec

- decline bench press is 15-30 degrees downwards
- fine to momentarily put down FW implement to switch direction, kb is better than a barbell generally, but FW handles best to use
- bent hollow body rock is like a hollow rock but with hands by hips and knees bent
- table stretch is supine onto hands and feet with hips thrust into the air, hold the top position

Being

Being 7/25/14

A. back squat @20X1 + chains or bands 50-60% of 1rm; 2-3×10; rest 45sec
B. rear foot elevated split squat @30X0; 10-12/leg; rest 90sec btw legs x 3
+
5 sets 85% effort
20 walk lunges
15 box jump sd 24/20″
10 FS 65% of 1rm @20X1
60 DU
rest 2mins

Notes:
- speed focus on back squat bar is 50-60% of 1rm then add chains or bands
- grinder pace on the last workout 80-90%

Will

Will 7/25/14

AM
AD 60 min @Z1
- every 5 min get off and complete 3 hip extension, 35 sec ring FLR

PM
A. SJ; 3,2,1,1; rest 3 min
B. Build to a heavy complex – Push press + Push jerk x 2
B. For time:
100m FW (100#/h)
15 wall walks
100m FW (100#/h)

rest as needed

for time:
Row 1k @90%
rest 2 min
150 DU
50 TTB
150 DU
50 ring dip
rest 2 min
Row 1k @90%

She

She 7/25/14

Coach’s Note: Anyone following the She blog should be implementing 10-15 minutes of scapular stability work in warm up. Powell raise, trap 3 raise, muscle snatch (light), DB prone row, DB external rotation, etc.

A. BS @21X1; 2,2,2,2; rest 2-3 min (80-85%)
B1. Ring rows @1010; 8-10 x 3; rest 30 sec
B2. DB bent over fly; 8-10 x 3; rest 2 min
C. Emom 12 min -
min 1 – Strict HSPU amrap in 45 sec
min 2 – Strict chin up x 4-6
min 3 – Tng Clean x 3 (build from 70% of Clean RM)
+
for time:
15 S2OH (80% of jerk RM, from floor)

 

July 24, 2014


Exclusive Coaching client Amanda Goodman crushing the overhead squat event last night at the 2014 CrossFit Games. Her 241# lift was good enough to tie for third in the event. The announcers got it right when they said her lifts look even better the heavier it gets….

Be sure to keep an eye on James FitzGerald today – he is in fifth place heading into the last two events, and with only 14 points separating 2nd from 7th the race for the podium will be exciting to watch! Amy Mandelbaum is also fighting for a spot on the podium as she currently sits in third headed into the last day of masters competition. Go Team OPT!

Function

Function 7/24/14

REST DAY

Being

Being 7/24/14

REST DAY

Will

Will 7/24/14

REST DAY

She

She 7/24/14

REST DAY

July 23, 2014

JamesGames

Last year I went to the Games to experience the show. This year I specifically came to cheer on James at the masters events. I was profoundly inspired watching the events of day one and even more inspired being surrounded by a demographic of 40+ physically empowered spectators and athletes.

It reaffirmed for me that the pursuit of excellence knows no limit. The pursuit of an optimal performance is just that, and it can be had at any age and in any endeavor in life.

As a coach, that’s what I love to watch, cultivate in others and go after myself. I see so much beauty in the pursuit and the refinements that go with it.

Sharon Prete
CCP Life Coaching Co-Conductor

Function

Function 7/23/14

run 1000m @90% aer
rest 5 min
x4

- pace these runs for even output, slightly increasing effort

Being

Being 7/23/14

5 rounds for time 16min time cap
Run 400m
2 legless rope climbs 14′

Notes:
- use legs on way down if needed
- if you struggle with legless do regular rope climbs
- record time

Will

Will 7/23/14

AM
Row 300m @90% Aer
Rest walk 60 sec
x 5

rest 3 min

Run 200m
5 burpee
30 sec ring FLR
rest walk 60 sec
x 6

rest 3 min

Row 300m @90% Aer
Rest walk 60 sec
x 5

PM
A. 8 sets – every 45 sec – Snatch + OHS (build from 75% of snatch RM)
B. Emom 10 min – Tng PC x 2 (80%)
+
for time:
800m run
30 double KB thrusters (2pd/h)
50 CTB chin ups

She

She 7/23/14

Coach’s Note: Anyone following the She blog should be implementing 10-15 minutes of scapular stability work in warm up. Powell raise, trap 3 raise, muscle snatch (light), DB prone row, DB external rotation, etc.

A. Clean – build to a heavy single (not a 1RM)
B. Emom 8 min – Clean + HC + FS; 1.1.1 (85% of A)
C1. Strict chin up amrap in 90 sec; rest 30 sec
C2. Clean pull; 2,2,2; rest 30 sec (80% of RM, build)
C3. Death march x 30m; rest 2 min – https://www.youtube.com/watch?v=2o_lal2jpQc
+
Row 45 sec @97%
rest walk 3:45
x 5

July 22, 2104

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My involvement with Marcus started through a team; things come full circle I guess, #RISEup.

If you watch the athletes that compete at the highest level in the Games, it takes a special person to repeat year in year out and qualify.

Add to that a VERY stringent field to get through and you have yourself talent.

Everyone who knows Marcus gives him so much credit for his technique and movement and detail.

What you don’t know about Marcus is how his work ethic, willingness to continually learn, and humble personality is even more special.

No one progresses like he has without hard work; and now he has a chance to show what hard work CAN and DOES do if you believe.

I believe in him, I believe he can be the best.

James FitzGerald
Director, OPT

We wish all the athletes competing this week the best of luck at the Games!! Once again the individuals representing Team OPT:

Amy Mandelbaum, Masters Women 45-49
James FitzGerald, Masters Men 40-44
Patti Carson-Lawhorne, Masters Women 50-54
Wanda Brenton
Amanda Goodman
Marcus Filly

Function

Function 7/22/14

15 min @80% effort:
3 wall walks
8 box jump step-downs high
20m single arm OH carry L
20m single arm OH carry R
30 double unders
+
185m row hard
rest 3-4 min
x5
+
walk cooldown

- goal for the 15 min piece is continuous movement

Being

Being 7/22/14

10mins 85% effort
Row 200m
8 box jump sd 24″
5 PS 115/75#

rest 5mins

10mins 85% effort
5 clean and jerks 115/75#
8 DL 115/75#
10 step up 24/20″
25 unbroken DU

rest 5mins

10mins 85% effort
Run 200m
4 TGU alt hands per rep tough weight you pick

Notes:
- work at a sustainable pace for all sets

Will

Will 7/22/14

AM
Row 1k @70% Aer
Rest walk 90 sec
x 8
- consistent pace throughout

PM
A. 10 sets – every 90 sec – PC x 1 (build tough)
B. 5 sets – every 2 min – Segmented clean DL x 3 (305,315,325,335,345)
+
for time:
2k row
20 Hang Power Clean (245#)
40 box jump (30″)

She

She 7/22/14

Coach’s Note: Anyone following the She blog should be implementing 10-15 minutes of scapular stability work in warm up. Powell raise, trap 3 raise, muscle snatch (light), DB prone row, DB external rotation, etc.

A. 10 sets – every 90 sec – Jerk x 1 (build from 75%)
B. Push press; 2,2,2,1,1,1; rest 90 sec (first double @70%, build)
C1. Axel bar pendlay row @21X1; 6-8 x 3; rest 30 sec
C2. Double DB bent over row; 6-8 x 3; rest 90 sec
+
9 min amrap:
8 Hand Release push ups
35 DU
6 ring dips
50m FW (AHAP)

July 21, 2014


OPT Exclusive Coaching Client Angelo Gala 1st in Weight Class (76.4kg) – Bay State Games. 125kg C&J


105kg Snatch. 230kg Total.

Interested in becoming an Exclusive Coaching client? Click here to learn more or contact us to discuss how we can help you meet your goals!

Function

Function 7/21/14

A1. Back squat @30X1; 3-4×5; rest 90 sec
A2. amrap strict neutral grip chin ups; 4 sets; rest 2 min
B1. db torso row @30X0; 4-6×4; rest 60 sec
B2. db incline bench press @30X1; 5-7×4; rest 90 sec
C. Front Leaning Rest (FLR) feet elevated on rings – accumulate 3 min

- strict, from full protraction in bottom for chin ups, these can be done on rings
- incline bench press 30 degrees
- feet elevated 8-12″ on FLR

Being

Being 7/21/14

A. back squat 3, 2, 1; rest 3mins
+
50 HSPU for time
+
For time
20 back squat 225/165#
40 T2B
60 KBS 2/1.5pd

Notes:
- get in feel good on bs does not need to be 1rm
- rest as needed for +
- stirct HSPU if possible
- record time for workout

Will

Will 7/21/14

AM
AD 60 sec @90%
slow spin 60 sec
x 16
- rest 5 min every 8 sets

PM
A. BS@20X1; 2,1,1,1; rest 2-3 min
B1. CGBP; 5,5,5,5; rest 30 sec
B2. 1 Wtd. (seated) legless RC 15′; rest 3 min
C. Emom 10 min
odd – PS x 4 (155#), burpee box jump over x 5
even – HSPU x 8-10 unbroken
+
5 sets – constant variance, all sets different order:
[500m row, 8 MU, 8 front rack walking lunge (185#), 10 TTB, 50 DU]
rest 5 min b/t sets

She

She 7/21/14

Coach’s Note: Anyone following the She blog should be implementing 10-15 minutes of scapular stability work in warm up. Powell raise, trap 3 raise, muscle snatch (light), DB prone row, DB external rotation, etc.

A. Front squat @20X1 – build to a 2RM
B. Segmented snatch deadlift + Snatch pull; 2.2 x 5; rest 2 min
C. for time: 50 DB step ups
+
for time:
10 PC (80%)
15 strict CTB chin ups
20 ring push ups
25 CTB chin ups
30 burpees

July 20, 2014


In case you missed it check out our Phoenix Rise athletes in action at last weekend’s tournament. Can’t wait for the first match this season on August 23rd against the DC Brawlers!

Function

Function 7/20/14

REST DAY

Being

Being 7/20/14

REST DAY

Will

Will 7/20/14

REST DAY

She

She 7/20/14

REST DAY