• 111015 Saturday

    111015 Saturday

    Strength/Skill Development 1-arm KB front rack weighted walking lunge steps @ 2011; 4-5 steps/leg. Rest KB on floor ~20-30s to switch arms & repeat the 4-5 reps per leg. Complete 4 sets in this manner with ~2 minutes rest b/w sets. WOD 400m run AMRAP in 10 minutes of 15 Sit-ups 10 KB sumodeadlift high-pulls […]

  • 111014 Friday

    111014 Friday

    Strength/Skill Development Complete 4 rounds of A1/2: A1. DB push-press @ 12X1; 4-6 reps. A2. Box jumps: Max reps in 10s. Go up in height as you complete 10 in 10s. Rest ~90s b/f returning to A1. WOD AMRAP in 18 minutes of: 5 Pull-ups 10 Box jumps 200m run Post best DB push-press, box […]

  • 111013 Thursday

    111013 Thursday

    Strength/Skill Development Complete 4 rounds of A1/2: A1. Deadlift @ 2111; 3-5 reps. Rest 30s A2. Ring dips @ 11X1; 4-6 reps.Rest ~90s. Add weight as you are able to maintain appropriate postures & tempo. B. DB Box step-ups @ 22X2; 3-5 x 3. Rest 20s b/w legs, 60s b/w sets. WOD Complete 3 rounds […]

  • 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 […]

  • 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. […]

  • 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 […]

  • 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 […]

  • 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 […]