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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 27, 2014

IMG_3594
Bumped into this guy. He’s here coaching and observing like the athlete he is, always thinking about training – my kind of guy.
We spoke a bit, we’re gonna get together and do some things in Europe and AZ, good stuff.

He made me think of a lot of things.

In this sport, as time passes I wonder if we will recognize former champs like Mikko.
I mean I know how special it would be for me to stand next to these giant champions like Mikko, Graham, Jason and Rich and hand the trophy over to the new champ.
How hard is that to do? Like the green jacket.
How cool would that be for young males and females to talk about their dreams of walking down this line-up on the tennis court after it is all over on Sunday night; where former male and female champions are there to honour their accomplishments. For THEM, not us.
It would be special for everyone then, it creates continunity then for people like Mikko and myself; we are grateful, then its over…u get passed over, I understand it, I do.
But what only those who have won know (and its similar to those who have fought in the battlefield in war will tell you), its pretty damn hard to recover after that high, VERY hard.

What other changes are required to add authenticity and legitimacy for the “fittest”?
All politics and sponsorships aside, why not just make it “FITNESS”, the medium that attracts us all, not the money, not the 15 minutes of fame.

Do you remember how hard Michael Jordan hugged that trophy. I can still remember watching that, i still get goosebumps. When you do it for the right reason, it means something.
How about the meaning was turned around?
From money and fame and “likes”; to honour, respect and integrity – which comes about when people simply “let go”.

What does the future bring?

1. A coaches conference where all coaches who coach top level CF athletes get together without an agenda, but to share – and you can come from any gym, with any name on your shirt (I would think that a lot of coaches including me would love to have Jami, CJ, Ben, Rudy, Leydon, Dusty etc.. discuss things – WITHOUT agendas, the medium being fitness evolution)
the medium – FITNESS

2. A scientific athletes training conference – where all of these coaches and aspiring athletes get together to share various ideas on training – so athletes can grow and develop and determine their own path (who would NOT want to have top level CF athletes perform some REAL physiological fitness testing – to determine where they sit in relation to most? – [if you think this is already done outside of OPT, its not]. I know I would love to share some of my ideas on what we see happening within the sport from the science end – that helps the athletes develop and train appropriately)
the medium – FITNESS

3. An agreement that NPGL and CF are different. Its pretty simple. CF tests for the fittest, has affiliates and educates them. NPGL is co-ed racing, two teams against one another. Look closely – real close – the athletes are different. It might be hard to see it now, wait 2 years, it will be clear, then there will be a choice, which is great. Why doesn’t anyone see this from the athletes perspective like I do? And not the sponsorship or money perspective? You can do one OR the other, not both, and that is ok. No one loses, its 2 different groups to choose athletes from, same audience.
the medium – FITNESS

4. A third party group organized by those who currently train and test for fitness – which says which competitions ARE or ARE NOT worth shit. This will change the game. The athletes out there are smart consumers. They want to train and compete, simple (train more, but compete yes:) a group that wishes to have a “fitness” test for a weekend can get a LOT of people interested in it if they hand in what they wish to test to a group of 20 people from around the world on this board, which gives the green or red light, then stamps it with a seal of approval if its a “good test”. I mean why not?… I know I am sick of reviewing those decisions with my clients, only to see them show up to a brutally organized, under-enthuisatic group with poor tests that were a “surprise”! Yes, everyone sits on this board, EVERYONE! – we can argue about it fine, but at least there is discussion.
the medium – FITNESS

Anyhow…
Everyone seems to complain about shit, including me, but no one is doing a damn thing to change it, and if it’s met with a wall, they falter….then complain more…
Well, the wall can be jumped over or you can go around it – it’s a challenge, NOT an obstacle, all it takes is some thought…
think about it.

James FitzGerald
Director, OPT 

Function

Function 7/27/14

REST DAY

Being

Being 7/27/14

REST DAY

Will

Will 7/27/14

REST DAY

She

She 7/27/14

REST DAY

July 26, 2014

marcus sled push
Exclusive Coaching client and Phoenix Rise athlete Marcus Filly competing in the Sled Push 2 at the 2014 CrossFit games.

Function

Function 7/26/14

5 rounds for time:
25 cal AD
15 burpees

- aerobic test

Being

Being 7/26/14

A. Snatch build to a tough single
B. close grip bench press build to a tough single

rest as needed

Row 500m 90% aero
Rest 2mins x 8 all rows must be same pace
Goal is best possible time

Notes:
- snatch take your time build in several reps
- close grip bench press take your time build in several reps

Will

Will 7/26/14

AM
RTW
1 min AD
1 min row
1 min jog
1 min bike
1 min crawl
1 min jump rope
x 7

PM
A. BS @20X1; 2,2,2,1,1,1; rest 3 min (2s@85-90%, 1s@90-95%)
B. 10 sets – every 2 min – Clean and Jerk x 1
C. for time: 75 HSPU
+
for time:
Run 800m
10 Med ball 2 shoulder (150#)
20 burpee (18″ target)
40 wall ball (unbroken, 30#)

She

She 7/26/14

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.

Run 400m @high effort
rest walk 3 min
x 4

rest 8 min

Row 500m @high effort
rest walk 3 min
x 4

- Keep pace high, consistent times on both run and row

 

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

10390214_10152430750611508_686602602619529185_n
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)