OPT Series #3

Home from the OPT Series #3 that I competed in on Sunday at OPT. Mentally challenging workouts!!

WOD #1 = 15 reps of Overhead Squats for max Load; 3 attempts
Best Score = 104#

WOD #2 = In 10 min, complete 2k Row and AMRAP double unders in remaining time
Score = 9:06.9 (row), 66 double unders

WOD #3 = For Time: 50 C2B Pullups & 50 Burpees
Score = 4:56

Hung out with Chad, James (OPT), and Lauren Pryor after my last WOD. Great laughs and like always interesting conversation. James let us try his new Peak Bio Organic Food Bars. They are simply amazing! You can taste the freshness compared to all the other crap bars in the stores that state they are all natural all organic. James' products are the best out there and are definately worth the price!!!

Next up for me... I'm leaving this Friday for Toronto!! Assisting Tucker with another Canadian CF Gymnastics Cert. Haven't been to Toronto for over 10 years! It will be great to have some fun out there and see my good friend Tucker. Always good to catch up with him as I haven't seen him since we were out swinging on the bars in Vancouver in October 09. PUMPED! Will try to fit my OPT programming before the days start or during lunch. Goals baby goals... I will be ready and on fire come SECTIONALS in March!


I apologize for not updating my blog for a while. I've been busy... coaching full time at West Wind Gymnastics, admin work to keep my Chad organized, plus trying to fit in my workouts.

Training has been going great. I'm loving training as a Big Dawg again. I feel significantly stronger and ready each day. One thing I've really noticed in the strength in my legs. Being an ex-gymnast all my strengths in CrossFit have been upper body related. They still are, but I am feeling like my legs are catching up.

I confidently back squated 192.5# yesterday for 1 easy rep (only 2.5# shy of what was a ridiculously difficult 1RM a couple months ago). I feel 200# + is quickly on it's way.

I attacked "Isabel" as a second workout last weekend (the first WOD was AMRAP 10 min of 30 unbroken wall ball shots and 30 unbroken double unders). I full snatched each and every rep and had to lower the weight each time... "no dropping please" for a score of 7:14. I know I could be at least 2 minutes faster had I been allowed to drop the weight and really go for it. Loved that workout! The weight felt so light... which means I can't wait until the next opportunity to attempt a 1RM snatch.

I leave tomorrow for my gymnasts' first competition of the season, the Gym Power Invitational in Edmonton, AB. I have athletes competing Thursday evening, all day Friday, and Saturday morning. Best of luck to them all, there are a bunch where this will be there first ever competition!

Post competition, I will be driving the 5 hours home... picking up some newly purchased equipment (2 olympic bars, 1-24kg kettlebell, 1-16kg kettlebell, and some spring collars) in Calgary for the workout room I'm building in the basement and sleeping in my own bed. Bright and early Sunday morning I will be heading back up to Calgary to OPT to compete in the 3rd OPT Champions Series. Hoping to stay well rested and energized the entire weekend so I can perform my best and dare I say it... take home a third title.

I always shoot high and have big goals for myself. I plan to lay it all out on the line and give each and every workout everything I have. As James FitzGerald put it in the movie Every Second Counts: "I will die on this mat if I have to". That is exactly what I plan on doing this weekend, as a good test leading up to the 2010 CrossFit Games Sectional Qualifiers.

"Let me know if you need a spot"

Today's WOD:

A1.) Front Squat @ 20X1; 2 reps x 5 sets; 180 sec rest
132#, 137.5#(1), 132#, 137.5#, 137.5#

A2.) 3 strict chinups/6 kipping chinups/9 chest to bar chinups

B.) Deadlift @ 12X1 - 60% 1RM; 8 sets of 2 reps; 45 sec rest

C1.) 15 Toes to Bar

C2.) 15 GHD Raises

Was asked if I needed a spot on my front squats today. That was an interesting question to me. No thanks, I'll just drop the rubber weights like they are meant to be. :)

I'm watching the documentary FOOD INC. right now... I am really disjusted with what I am seeing in the video. This movie alone has made me switch to eating completely free range organic meat. WOW. If you haven't seen this film yet, it is a must for EVERYONE!!

Clean Grip - Snatch Grip

Today's Workout (Sunday, January 10th)

A.) Clean Grip Power Snatch @ 12X1; 2-3 reps x 3 sets; 180 sec rest
66#x3, 77#x2, 82.5#x2
This one felt odd. Never done clean grip snatches before. I pressed these babies out.

B1.) Snatch Grip Deadlift @ 30X0; 4-6 reps x 3 sets; 10 sec rest
110#x6, 131#x4, 142#x4
Thumbs always slip out of the hook grip on this one.
B2.) KBS @ 1010; 10-15 reps x 3 sets; 10 sec rest
35#DBx12, 40#DBx12, 42.5#DBx12
Weight was light, but it was tough holding on to the DB trying not to let it slip out of my hands.
B3.) GHD Back Extensions @ 2010; 12-20 reps x 3 sets; 180sec rest
All sets at 20 reps

C.) Tabata Pushups
22, 15, 10, 10, 9, 8, 8, 8
Low = 8
Total = 90

Doubles with No Rest

Workout from Saturday, January 10th:
Part 1:
A.) As many 1-5 ladders in 10 min of 155# back squat
I did the first ladder complete with 155#, had to bail out of the 1st rep on the next ladder. Legs were shaking like crazy. Lowered the weight to 132# and completed 1 ladder + 12 reps.

Rest 5 min

B.) BB jump squats with 30% of 1R back squat; 6 sets of 6 reps with 60 sec rest between sets
This one felt easy after the heavy backsquats before. I used 57# here.

C.) GHD Situps - 5 sets of 20 reps; 45 sec rest between sets
All unbroken. Managed to complete each 20 in 35 sec or less.

Then I was supposed to rest 8+ hours before moving onto the rest of the work out. I didn't have that choice as I had to work in the AM and the UofL gym doesn't open early on weekends. Rested about 20 minutes before I hit up this next part.

Part 2:
AMRAP double unders in 45 seconds
15 sec rest
AMRAP chin ups
2 min rest
5 sets for total points

78+22, 73+15, 88+12, 78+20, 89+22

Pullups were difficult today without chalk and the angled bars typical globo gyms have. One hold was too narrow, another hold was too wide and the grip just doesn't feel right on an angle. No excuses though... it will make me stronger!

Change of Scenary

Workout at the University of Lethbridge
10 hours of sleep
Pre-Day Body Weight = 107.8 lbs

A1. HSPU @ 2010 - amrap (-1) x 3 sets; rest 60 sec = 15, 11, 7
A2. Semi Stiff Legged DL @ 4011; 6-8 x 3; rest 60 sec = 70kg, 72.5kg, 72.5kg
B1. Push Ups on Circular Dumbells @ 2010 - amrap (-1) x 3 sets; rest 45 sec = 12, 10, 7
B2. KBS with dumbells - 15 unbroken x 3; rest 45 sec = 37.5lbs, 50lbs, 50lbs
C1. Dips @ 2010 - amrap (-1) x 3 sets; rest 30 sec = 12, 9, 11
C2. GHD Raises @ 2010; 15 x 3; rest 30 sec = unbroken

It was nice to train with Deirdre at the UofL today. It was a completely different environment than I'm used to. Had quite a few stares while we were doing KB swings with dumbells and grunting through the GHD raises.

Arms are feeling it now!

Wednesday, January 6th
Daily Log
8 hours of sleep... woke up at 5:15am
Body Weight Pre-Day = 107.6 lbs
No pre-WOD meal... Started warmup at 5:40am

A.) 7 sets of:
1 strict pullup
2 L-pullups
3 butterfly pullups
4 break vertical plane pullups
5 C2B pullups
All sets unbroken. 1-2 min rest inbetween.

B.) AMSAP (as many seconds as possible) L-Sit (feet at hip height, legs straight) 3 sets; 60 sec rest between sets
21+30+31 = 102 seconds

C.) 30 seconds fast double unders; 30 sec rest x 10
Breaks are in brackets:
55, 54, 46(1), 48(1), 51, 41(3), 45(2), 42(2), 48(1), 48(1) = 478

Arms and lats are exhausted from all the pullup work. Did this one at the gymnastics club with the music blasting. Time to get used to the new surroundings and feel of the different equipment. The pullup bar has some bounce to it that I don't like too much, so that will be the biggest adjustment.

Looking into purchasing an oly bar, bumper weights and a rower in the near future. If anyone has contacts or suggestions to save some money let me know!


Tuesday January 5th
Daily Log
5.5 hours of sleep... Woke up at 4:35am
Body weight Pre-Day = 107.6 lbs
No pre-WOD meal... Started warm up at 4:50am

A.) Work up to a heavy (but not 1RM) hang squat clean in no more than 7 min = 130#
2 minutes rest
B.) 10-1 Hang Squat Clean ladder 95# unbroken = 4:27, only could manage a 6-1 ladder. I need some major work on front squats to achieve that 10 rep unbroken. A little bit disappointed here, but it is what it is. One of my major goals this year is to improve on my front squat and csquat clean ability.
5 minutes rest
C.) 3 sets of 30 GHD situps = all unbroken. Started feeling it around the 20 reps. For some reason GHD situps always give me a smashing headache!

Post-WOD meal @ 6:00am = Shake containing 1 scoop of Greens First (1g pro, 6g carb, 2g fat), 1 scoop of High Alpha Whey Protein (26g pro, 3g carb, 2g fat), 2/3 cup blueberries (11g carb), 1 cup water
PRO = 27g, CARB = 20g, FAT = 4g

Meal @ 7:30am = 1 egg, 2 cups of leafy greens, 1 cup mixed chopped peppers, 3 tbsp olive oil

Lunch @ 11:00am = 1 Spolumbo's Tomato Basil Chicken Sausage, 1.5 cups pineapple and honeydew, 2 spoonfuls of almond butter

Office Work 11:30am-1:30pm

Snack @ 1:30pm = 1 Cashew Larabar

Dinner @ 4:00pm = Steak, Apple, 2 spoonfuls of almond butter

Coaching 4:20-7:40pm

Snack @ 8:00pm = Steak, 2 cups mixed greens, olive oil and balsamic vinegar