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In case you missed it we had a great week of content!

Client Case Study #1 - We are excited to announce a new series where each week one of our OPT coaches presents a client case study. You’ll get an exclusive look at how we design programs here at OPT. Up first – James FitzGerald gives us insight into developing a program for a high-level Regional athlete.

OPT-In Episode 23 - In this week’s episode we explore the coaching/client relationship of advanced skill acquisition within the Sport. James has a very empowering perspective on how to simplify the energy and emotions around the process, and lays out a structured approach around assessment and design to move forward.

What is the time of day to train? - In this video James discusses the ideal time of day to train and what to do if you can’t get your training in during that window.

Not a member? Click HERE to find out more about joining our membership site.

July 10, 2014

“Sometimes you gotta go up”


“Here is a look from the bottom to the top of the hike\run I took near Red Cliffs Lodge in Moab, Utah. I went to within 100 yards of the top of the double peaked hill\mountain in the background. It finally got too steep to climb safely in my running shoes. I ran most of the time, except when it was too steep, then I would hike, all of this is 100 degree heat! Total Run took 1 hour, about 40min of that was straight up:) Probably only 3miles covered, that’s how steep it was! This was one unplanned step on my road to the Endeavor Challenge this year. Training with James Fitzgerald for the past 2 years has been quite a journey. I am forever changed because of my involvement with James and OPT, and I am forever grateful to be a part of the OPT Family.”

Sean McCullaghOPT EC clientCCP level 2 coach
Owner – South Baltimore Crossfit


Function 7/10/14



Being 7/10/14



Will 7/10/14



She 7/10/14


July 9, 2014



Lately there have been a number of posts on Facebook from CCP coaches who have completed their level one certification and received their certificates in the mail. They proudly post pics of their certificates and what that means to them…

“Best decision that I’ve made in my coaching career was to pursue the OPT Coaching Certification. If you want to understand the game at a whole new level this is what you need!” — Jim Crowell, USA

“Finally received the certificate. The journey has given me so much. Excited to start the next level of education and experience.” — Paul Beckwith, USA

“Some things mean more than others” — Scott Dillion, Australia

The CCP is NOT designed to be a walk in the park. It’s hard work that requires dedication, time, and resources. It will stretch your mind and challenge your thinking. And after all that you will have to demonstrate your learning through testing and final case studies. This is a separator in the world of fitness… you can’t do this much work and not elevate your game as a coach. The challenge of learning, testing and applying your knowledge to full spectrum coaching will provide you with the tools, awareness and curiosity you need on the journey towards coaching mastery.

We have a number of coaches… 25 to be exact… who are currently working on their final case studies and will soon be rewarded with their certificate and the sense of great accomplishment that comes with it!

Sharon Prete
CCP Life Coaching Co-Conductor


Function 7/9/14

run 1600m @90% aer
rest 8 min

- try to pace so as to go a bit faster on the second run


Being 7/9/14

A. close grip bench press build to a max
B1. close grip bench press @30X1; 5×3; rest 90sec
B2. pendlay row @20X1; 5×3; rest 90sec
C. 3 wall walks + 10 chin ups on the 2min for 5-6sets
Row 500m TT

- take your time to build to an absolute max
- pick something heavy and stick to it for b1/b2
- focus on breathing and recovery for C
- all out on the 500m TT


Will 7/9/14

Row 5 min @Z1
Row 30 sec @90%
Rest walk 30 sec
x 30
- consistent RPMs, record

A. For 10 sets – every 45 sec – BS x 2 (65%) – practice exploding from the bottom
B. Emom 14 min – Snatch + Hang snatch (build tough)
C1. CGBP; 2-4 x 4; rest 30 sec
C2. Pendlay Row; 6-8 x 4; rest 2 min
5 rounds for time:
3 clean (255#)
5 L pull ups
100 DU
5 burpee MUp
3 TGU/arm (1.5pd)


She 7/9/14

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. Hang clean x 1 + FS x 5 – build to a heavy complex
B1. WCU @20X1; 3-5 x 5; rest 30 sec
B2. Ring row amrap in 60 sec @1010 tempo; rest 2 min
C1. Wtd. GH raise @41X0; 5-7 x 5; rest 30 sec (increase load from previous week)
C2. Snatch pull (5 second lower); 2,2,2,2,2; rest 90 sec
5 burpees AFAP
20 sec AD sprint HARD EFFORT
rest walk 3:05
x 8

July 8, 2014

Exclusive Coaching Client, OPT-In co-host and Level 2 CCP Coach Michael Pilhofer with a split jerk PR.

Only a Few Spots Left at the Jupiter, FL Athlete Camp July 12-13! Click HERE to register.

The OPT Athlete Camp is for anyone looking to compete in the sport of fitness, at any level. You’ll test yourself in multiple workouts focusing on strength, power and endurance over the two-day camp. Individualized feedback helps you upgrade your training strategy and ensures you can identify and improve weak areas. You’ll walk away with a better understanding of your engine as an athlete, how to properly gauge pacing on workouts, and the best way to fuel for multiple competition scenarios. This event will be a great opportunity to grow alongside fellow athletes and not to mention a ton of fun! We hope to see you there!


Function 7/8/14

10 min @80% effort:
4 wall walks
6 high box jump step-downs
20 double unders
160m row hard
rest 2-3 min
walk cooldown

- goal for the 10 min piece is continuous movement, so pace accordingly


Being 7/8/14

A. behind the neck snatch grip SJ build to a tough single from blocks
B. segmented snatch grip deadlift pause 2sec 1inch off the floor, below knee, and mid thigh; 1. 1. 1; rest 15sec/rest 3mins x 5
C. emom – PS TnG x 4 heavy you pick and stay with that weight – 5mins
12mins 80-90% effort
FW 50m 100/70#/hand
4 burpee box jump sd 36/30″
HS walk 10ft or 2 wall walks

- pull from a rack if no blocks
- build per set on seg sn grip DL
- pick a weight that will be chalenging over time
- grinder pace on 12min work


Will 7/8/14

Row 1k
Rest walk 1 min
x 6
- consistent pace throughout

A. Emom 10 min – HPS + HS (start at 70%, inc slight per set)
B. PC – build to a heavy set of 5 Tng
C. Amrap 5 min – unbroken sets of 3 strict HSPU
for time:
10 push press (185#)
50m FW (100#/h)
10 push jerk (185#)
50m FW
10 wall walks


She 7/8/14

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. Push press; 3,2,1,3,2,1; rest 2 min (second wave more difficult)
B. SJ cluster; x 4; rest 15 sec, rest 2 min (from blocks)
C1. CGBP; 4-6 x 4; rest 30 sec
C2. DB prone row; 6-8 x 4; rest 2 min
For time:
10 to 1
Ring dip
Box jump (24″, step down)

July 7, 2014

OPT_007_racerback OPT_007_white

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
Director, OPT


Function 7/7/14

A1. Back squat @30X1; 4-6×4; rest 90 sec
A2. amrap strict supinated CTB chin ups; 4 sets; rest 2 min
B1. db torso row @30X0; 5-8×4; rest 60 sec
B2. db incline bench press @30X1; 7-10×4; rest 90 sec
C. FLR on rings – accumulate 4 min

- strict, from full protraction in bottom, try for getting chest to bar chin ups
- incline bench press 30 degrees


Being 7/7/14

A. BS @20X1; 15, 15, 15; rest 4mins
B. emom – 12mins
odd – 3 burpee MU
even – 40 DU
10min amrap 90% effort pacing
increase by 3 reps every round
3 wall balls 20# 10′ target
3 KBS russian 1.5/1pd
3 burpees

- build per set on BS
- record number of reps you finish


Will 7/7/14

D-ROM + 5 min row @Z1
30 sec AD
5 burpees
30 sec row easy
20 DUs
30 sec crawl
5 box jumps (step down, 30”)
30 sec run
rest 60 sec
x 8
walk 1 mile cool down

A. BS @ 20X1; 3-5 x 4; rest 2-3 min
B. Single arm DB row: 6-8 x 4; rest 2 min
C. Swiss ball DB paused BP; 7-9 x 4; rest 2-3 min
5 sets – constant variance, mix and match per set:
10 strict chin ups
10 squat clean (155#)
10 burpees
45 DU
rest walk 2 min


She 7/7/14

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.

A1. FS @21X1; 3,3,3,3,3; rest 1 min (82.5%+)
A2. Snatch grip RDL @5111; 2-3 x 5; rest 3 min
B. Hang clean (from blocks, bar at mid thigh) – build to a heavy set of 5
C. Clean pull; 3,2,2,1; rest 2 min (3@80%, 2s@85%, 1@90%)
for time:
100m double KB front rack carry (1pd/h)
25 strict chin up
100m FW (HEAVY)
25 strict chin up
100m walking lunge

July 6, 2014

What gets you out of the bed in the morning?

If you have not asked yourself this question lately take some time to do it today.

Are you happy with what surrounds you?

Are you in awe? In awe because what you see scares the shit out of you? Or in awe due to the gratitude you feel towards it?

You hold the key to change or challenge – believe in that. You are responsible for all.

When someone asks why something did not go the way you thought it should have, who are you pointing fingers at?

When someone asks why things DID go the way they did, who are you appreciating for that?

No matter where you stand right now, no matter where you sit on your journey, there is always opportunity for change.

Even if that wall seems so large and unsurmountable, see it as an even larger challenge that you can’t wait to tackle, be patient, piece by piece….

Even if all things are pointing in the right direction, search for challenge.

The journey and the energy you spend on trying to figure out the journey is what it is all about.

I ask you. Do it for me. Be an inspiration for YOURSELF today.

James FitzGerald
Director, OPT


Function 7/6/14



Being 7/6/14



Will 7/6/14



She 7/6/14


July 5, 2014

Congratulations and welcome to the two newest members of the Phoenix Rise – Emily Pale and Alexandra LaChance!

We are looking forward to finding out who will round out the team at the NPGL draft on July 10th!


Function 7/5/14

12 min amrap
5 burpees
row 300m
30 double unders

- aerobic test with double under skill required


Being 7/5/14

Part 1
SJ from rack build to a max

rest as needed

Part 2
3 rounds for time
Run 400m
15 GHD situps
15 CTB chin ups

rest as needed

Part 3
30 TGU 1.5/1pd alt hands per rep

- record SJ weight
- record time for workout
- record time for TGU


Will 7/5/14

Bike ride 60 min

A. FS @20X1; 5,3,1,1,1; rest 3 min
B. Clean ladder; start at 185#, inc 10# per set – 20 DU’s after each made rep
C. GH raise @30X0; 6-8 x 4; rest 90 sec
Emom 12 min
Odd – CTB chin up x 8
Even – double KB thruster (2pd/h) x 6

rest 10 min

C. 3 sets for time:
Run 400m
10 alt DB snatch (100#)
10 pHSPU
rest walk 2 min


She 7/5/14

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. Amrap unbroken sets of 3 CTB chin up in 3 min
Run 400m @ consistent pace
rest walk 2:30
x 8-10 sets
- once pace is no longer sustainable, shut it down
- Record times per set, terminate workout if time is more than 2 sec off initial pace