Training Dawg Style at OPT

Was up in Calgary last week and stopped by OPT for a workout and shoot the shi% session with the boys. Always a great time!

Here was our workout:
A1. Touch and Go Dead Lift - 15 unbroken; rest 10 sec = 225/235/240/245lbs
A2. Kipping Ring Dips - 10 reps; rest 10 sec= unbroken
A3. Slap Chest Push Ups - 10 reps; rest 180 sec = unbroken barely
4 sets
B1. 25 back extensions unbroken; rest 10 sec
B2. 25 push ups; rest 90 sec
4 sets
C. AMRAP Double Unders in 5 minutes = 264
D. Spend 5 minutes on HSPU practice - few reps, short breaks, perfect form = ugly

This video is my last set of A1, A2, A3; a nice cameo of BroOPT Mike FitzGerald's arm blocking the camera....I guess he didn't like my sloppy tired Slap Push-ups :-)

OPT 3 Challenge Results

Here are the Mens results
93 Total Men competitors from around the world

My goal was top 20

Final Placing 17th

*If the picture doesn't show up click the link
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfsr-xgnMAokKU5B5hkKDUjX4sxomRWCijrNuV2KCdToAnt7jNDqytOOwE8yzknXlHvZ8aTW8vbH0HbIn9J-092ismw3wDU3bWHc1W6woHi0Tq0WgeC8pd8-bNZN7UuDTo2VVg4UX-Eg/s1600-h/OPT-Big-Dawg_Comp-3-Male-Results.gif

Here are the female results.
34 Total competitors from around the world

Katrina placed 3rd! Sweet job chica!

Link to Womens results:https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4qJ0UpHnFJ9_ajDVw53SthUAy2sK-K2CTpvysmE_o3edQcXtmhmlxFwU0E_iVyAao2KtyhWvYYwaBZ8DGFbArraEM49QRHBuRu2QaAfFb0jJROUrFwxdgScfhSJibZ7mzwx8e0I9kjw/s1600-h/OPT-Big-Dawg_Comp-3-Female-Results.gif

CORE Exercise of the Week

Bridge 3 Position Touch

Elbow cross body
Chin middle
Elbow out side

Every 3 touches equals 1 rep.

Your form is your indicator for stopping your rep count (e.g. your belly button starts to reach through the floor into the basement...yah it was a good time to stop about 5 reps ago)
Have fun :-)

Action Tip: BREATHE :-o
Perform this exercise with your regular breathing tempo: e.g. start get into bridge and take a breath. Breathe out and crunch, bringing your leg to first position, pause, now breath in while you extend your leg getting ready for next position.

BEING SICK SUCKS

Picture of me sucking wind after a 2k row and then immediately doing 50 straight double unders...I had dry mouth so bad in this pic I thought I was going to swallow my tongue!

I have been pretty sick the last 3 days. Sweat, hot, cold, snot, hot, sweat, cold. Ah but today I am feeling a little better :-) I am going to try and do some Pre-Hab movement skills for my hips and shoulders this afternoon; all this sleeping and laying down has me feeling all bent out of shape.

Here are some pictures from the OPT Challenge taken by the girls from: http://www.mediajungle.ca/

OHS "Ass to Grass" 15 rep max 131lbs

Complete a 2k Row and finish your remaining time doing AMPRAP Double Unders in 10min.........legs of J-E-L-L-O

Core Exercise of the Week

Knee-Ins (or Supine Suit-Case)

Beginner:
Start with your arms wide, hands on the floor for balance, now bring your chest up and knees in to starting position. To begin, extend your legs and upper body to make a bridge. Your arms must bend to allow you to do this :-) The goal here is to get long and not touch your lower back to the ground. Now Bring your knees and upper body together at the same time; that is one rep. **Idea is to keep the knees and upper body moving as away and towards each other at the same time, not touching your lower back. If you feel discomfort in your low back, use more arms for support and less lean back with your upper body.

Intermediate:
Same as above. Now try and keep your arms off the floor.

Advanced:
Same as above: No arms, but try and incorporate them into the movement. Lots of intensity here. Now try to keep your feet really close to the floor at all times.

How many Knee-Ins can you do in one minute?

MY FAVORITE LIFT "The Snatch"

Came across this video and love the slow motion aspect of it. For all you beginners out there wanting to get better at the oly lifts, take a close look at how the hips are being used in the 2nd pull (when bar moves past knees). Also look at the arms in the 2nd pull....they are long and quiet, not bent and pulling early with the biceps, traps, lats and rear delts.
Finish by watching the great execution of the 3rd pull (pulling the body under the bar). Take some notes. If you have questions send me a comment below (I hope I fixed the way the comments work)

BACK FROM OPT CHALLENGE #3

Kat and I are back from competing in the OPT Challenge #3 and what a super fun weekend it was! I absolutely love the time I get to spend with all the close friends I have made at these fun competitions. We compete against each other, we push one another in our daily training, we support each other, we complement each others achievements, we coach each others skills for improvement and in the end we all go for dinner as one big family!

My training these days has been fun! So my outlook going into this event was to keep that same feeling, push it hard as always and keep my ears open to those giving advice for future improvement. Again this is my Hobbie and I love seeing myself improve in any area of my training.
I give this advice to all my clients "know where you started, thank yourself after each achievement big or small and always leave the gym with one positive training thought". This is a great way to see success and it will keep your mind and body in balance.

One of the main faults I do see in those starting on their fitness journey (I did this as well) was to achieve a fitness goal, then in one instant bash the sh$% out of it by comparing it to another person's achievement. This will get you on the Roller coaster to "Know Where Fast".
My point being, be grateful for any achievements you make in life and build on them.
Being grateful for your achievements can only lead to a better YOU and the whole purpose in life is to be happy and create the best YOU, YOU can BE :-)

Here are my results that I am super proud of and will love training to improve them :-)

I will post the results when they come up

WOD 1
3 sets of 15 OHS = 131lbs
Good start to the event. I know now that I have more in me for the 15 OHS.

WOD 2
2K Row and AMRAP Double Unders in 10 minutes = 7:30.9 / 147 DU's
I had sub 7min pace going on intil the last 500m then hit a wall. Could have been me over thinking that I still need to stand up and do AMRAP Double unders to finish off the 10min. I had watched the heat before me go and they could not even jump for 30-40sec after getting of the rower! Good times!

WOD 3
50 CTB chin ups
50 push up burpees = 4:54
Pumped about this time. Only stopped once for a quick puke check on the 50 Push-up Burpees.
This gave pretty much every one blood throat and purple lips after it was done!

Here are some pics of the event.

Geoff Aucoin and Mike FitzGerald

DeeJay, Geoff and Coach FitzGerald

Fellow Big Dawg & good friend Rob Corson pushing me hard in WOD3

YIKES! Man those last 5 pull-ups suck! That is my buddy Grant in the back.