• 111012 Wednesday

    111012 Wednesday

    The group at the first OPTathlon. Will you one day call yourself an “OPTahlete”? See preliminary results here.   Strength/Skill Development Complete 4 rounds of A1/2: A1. Back squat @ 3011; 3-5 reps. Rest ~30s A2. DB row @ 21×3; 4-6 reps. Rest ~90s WOD 40 kettlebell swings 20 inverse burpees 30 kettlebell swings 15 […]

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  • 111011 Tuesday

    111011 Tuesday

      Strength/Skill Development Complete 6 rounds of A1/2: A1. Behind the neck press @ 2111; 2-4 reps. Rest ~ 60s A2. Supinated grip C2B Pull-up @ 21X1; 3-5 reps (Add weight or reduce bands as you are able to complete 5 reps) Rest ~ 2 minutes for upper body mobility prior to returning to A1. […]

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  • 111010 Monday

    111010 Monday

    Strength/Skill Development A. Power snatch + OHS for 2-4 reps x 6 sets. Rest 2 minutes b/w sets for mobility work. WOD Complete 3 rounds of the following: AMRAP in 3 minutes of: 3 Power cleans (75-85% of best multi-rep pwr clean NTE 155/105lbs) 6 Burpees w/lateral jump over the bar 9 Squats Rest 1 […]

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  • Big Dawg Bash Update & Details!

    Big Dawg Bash Update & Details!

    Hello CFA! I wanted to drop you some updates from the west coast. Corey and I heard a number of excellent speakers Friday & Saturday during the educational portion of the Big Dawg Bash weekend. One of the main speaker on Friday was James Fitzgerald/OPT himself encouraged each of us to determine what fitness means […]

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  • 111008 Saturday

    111008 Saturday

      Strength/Skill Development Clean to overhead: Spend 20 minutes working to a heavy single. WOD 400m run 8 High box jumps (NTE 35/28″) 16 Sumo deadlifts (Use the weight for your best clean of the day.) 200m run 6 High box jumps 12 Sumo deadlifts 200m run 4 High box jumps 8 Sumo deadlifts 400m […]

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  • 111007 Friday

    111007 Friday

      Remembering Steve Jobs. I highly recommend each of you find 15 minutes in your day to pause from replying to emails, prepping meals, helping children with homework or whatever your day regularly involves. Steve Jobs has made a major impact on our world as we know it. In his 2005 Stanford University commencement speech […]

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  • 111006 Thursday

    111006 Thursday

    Tester: 3 min AMRAP of: 3 power snatches (65/95) 4 burpees AFAP 5 box jumps 24/20″   6 minutes rest   4 min AMRAP of: 4 Thrusters (75/115) 5 burpees AFAP 6 box jumps   8 minutes rest   5 min AMRAP of: 5 ground to shoulders to overhead (135/95) 6 burpees AFAP 7 box […]

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  • 111005 Wednesday

    111005 Wednesday

    Strength/Skill Devlopment Complete 5 rounds of A1/A2: A1. Narrow grip high pull @ 21X2; 3-5 reps. Rest 60s A2. Ring dip @ 11X1; 3-5 reps. Rest 2 minutes. Add weight as you are able to maintain appropriate postures & tempo. B. OHS: 8, 6, 4 Rest 3 minutes b/w lifts. WOD Complete 5 rounds for […]

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