James "OPT" Fitzgerald won the inaugural CrossFit Games in 2007. In 2008, he finished in 12th place. Last year, he finished in 16th. Needless to say, the guy knows what he's doing. To place in the top-20 three consecutive years in the CrossFit Games is no joke. Granted, it's only been around for three years, but nevertheless, OPT can perform for sure. Not only is he an excellent athlete, but he's also a brilliant trainer as well. In the below video, he discusses his gym's motto: "Get comfortable with uncomfortable." This may be of benefit to those of you competing this weekend...
Video courtesy of CrossFit.com
Good luck to everyone this weekend!
2/25/10
WOD - 02/26/10
Skill:
Competitors:
Double-unders: 10 minutes
Non-competitors:
HSPU: 5-7 minutes
Strength:
Competitors:
Clean & Jerk 10x1 - no more than 65% of best clean, focus on technique
Non-competitors:
Clean & Jerk - heavy single, then 4x1 @ 90%
Back Squat: heavy single, then 3x3 @ 88%
Finisher:
Competitors:
4 Rounds, rest as needed between each
Jog 1 lap
7 Push-ups
10 Squats
Non-competitors:
DB/KB Sidebends 4x15/side (heavy)
Both:
Long stretch / Foam Roll / Lacrosse Ball
Competitors: focus on technique for clean & jerks, big hip extension, pulling under the bar, elbows UP, solid drive on jerk, actively push under the bar, long/wide split for stability; Finisher for competitors should be done at a nice/relaxed pace
Competitors:
Double-unders: 10 minutes
Non-competitors:
HSPU: 5-7 minutes
Strength:
Competitors:
Clean & Jerk 10x1 - no more than 65% of best clean, focus on technique
Non-competitors:
Clean & Jerk - heavy single, then 4x1 @ 90%
Back Squat: heavy single, then 3x3 @ 88%
Finisher:
Competitors:
4 Rounds, rest as needed between each
Jog 1 lap
7 Push-ups
10 Squats
Non-competitors:
DB/KB Sidebends 4x15/side (heavy)
Both:
Long stretch / Foam Roll / Lacrosse Ball
2/24/10
WOD - 02/25/10
Skill:
Competitors:
Double-unders: 5-7 minutes
Pull-ups: 5 minutes - light i.e. DO NOT RIP YOUR HANDS
Non-competitors:
Double-unders: 8 minutes
Strength:
Non-competitors:
Snatch Push Press 7x3 @ 85% (of snatch); rest 90 sec
Metcon:
Competitors:
2 Rounds:
Row 200m
5 Burpee Broad Jumps
10 Wall Balls
Non-competitors:
3 Rounds:
8 DB push press (30% BW each)
12 Pull-ups
16 KB swings (40% BW)
Finisher:
Both:
Long Stretch / Foam Roll
For those competing, approach the metcon with moderate intensity - don't dog it, but don't kill yourself doing it either; non-competitors are expected to perform at 100% intensity
Competitors:
Double-unders: 5-7 minutes
Pull-ups: 5 minutes - light i.e. DO NOT RIP YOUR HANDS
Non-competitors:
Double-unders: 8 minutes
Strength:
Non-competitors:
Snatch Push Press 7x3 @ 85% (of snatch); rest 90 sec
Metcon:
Competitors:
2 Rounds:
Row 200m
5 Burpee Broad Jumps
10 Wall Balls
Non-competitors:
3 Rounds:
8 DB push press (30% BW each)
12 Pull-ups
16 KB swings (40% BW)
Finisher:
Both:
Long Stretch / Foam Roll
2/23/10
WOD - 02/24/10
Strength:
Snatch: heavy single, then 4x1 @ 85%
Front Squat: heavy single, then 4x3 @ 85%
Finisher:
3x15 GHD Sit-up / Back Extension (add weight as needed)
Again, heavy singles followed by percentages take time, as evidenced by Monday. Work up to heavy loads deliberately, making appropriate jumps.
Snatch: heavy single, then 4x1 @ 85%
Front Squat: heavy single, then 4x3 @ 85%
Finisher:
3x15 GHD Sit-up / Back Extension (add weight as needed)
**For Thursday and Friday, I will be posting two separate workouts for both competitors and non-competitors for DC's Most Primal on Sunday.**
2/22/10
WOD - 02/23/10
Skill:
Double-unders: 5-7 minutes
Strength:
Push Press: 6x2 @ 105% (of best shoulder press); rest 60 seconds
Metcon:
5 Rounds:
Run 1 lap
15 Double-unders
7 Pull-ups (chest-to-bar, if possible)
Finisher:
Stretch / Foam Roll / Lacrosse Ball
Weather should be fair - do not pace during laps!
Double-unders: 5-7 minutes
Strength:
Push Press: 6x2 @ 105% (of best shoulder press); rest 60 seconds
Metcon:
5 Rounds:
Run 1 lap
15 Double-unders
7 Pull-ups (chest-to-bar, if possible)
Finisher:
Stretch / Foam Roll / Lacrosse Ball
2/21/10
WOD - 02/22/10
Skill:
Pull-ups: 6-8 minutes
- Women work stringing multiple reps together
- Men work on chest-to-bar technique as well as multiple C2B reps
Strength:
Snatch: 10x1 @ 70% (of Friday's HS); rest exactly 60 seconds
Power Clean: heavy single
Back Squat: heavy single, then 4x1 @ 95%
Metcon:
30 Burpees for time
Use the light load on snatches to focus on technique; work deliberately to your heavy singles on PC and BS, make appropriate jumps in weight by how you feel and what you've done before; burpees are fun
Pull-ups: 6-8 minutes
- Women work stringing multiple reps together
- Men work on chest-to-bar technique as well as multiple C2B reps
Strength:
Snatch: 10x1 @ 70% (of Friday's HS); rest exactly 60 seconds
Power Clean: heavy single
Back Squat: heavy single, then 4x1 @ 95%
Metcon:
30 Burpees for time
2/19/10
DC's Most Primal - Competition, Preparation & Gameday Nutrition
If you... A) Will be in town on Sunday, February 28th, B) Don't have any serious obligations to attend to, and 3) Still haven't signed up for DC's Most Primal, then you're a pussy. Yes, I'm a dick, but it needed to be said. Let's look at this for a second...
Competition:
Think about what you're doing these days: You're following a completely different daily workout written by some asshole with a mohawk, some of you are shifting your diet, others have been convinced to compete in Oly meets in the near future, and you're all working hard as shit. Why? I doubt you're doing it for no reason. Odds are, most of you have a burning desire to compete. And if that's true, then participating in DC's Most Primal will only be to your benefit.
Justin Lascek, from 70's Big, has some great points on competition:
Part 1 and Part 2.
Tapering:
Now, that that's settled. Let's discuss preparation for next Sunday. If you're competing, it's obviously recommended that you take Saturday off. Friday should be relatively light i.e. don't go for a snatch PR or heavy single in your back squat. In fact, Friday might be best for some light rowing, foam rolling, and technique stuff - basically, to keep your motor patterns fresh and familiar. Thursday can be moderately intense if you so choose, but volume should be kept relatively low. Here's a suggested template:
Wednesday: Workout as written
Thursday: Lower volume / moderate-to-high intensity
Friday: Light work / technique / foam roll / lacrosse ball
Saturday: Rest
Sunday: Competition
This is a pretty basic suggestion and might not be ideal for everyone, as this stuff is very individualized. Regardless, this is the same format we used for Christy before last year's Qualifier and before the Games and it obviously worked pretty well (DISCLAIMER: Christy has the recovery capacity of Wolverine from the X-Men, but whatever). Tapering properly before competition is necessary to ensure you're not too tired, sore, or mentally fatigued to do your absolute best.
Gameday Nutrition:
The next aspect we must discuss is how to eat during a multi-event competition on a single day. As we all (should) know, how/what you eat fuels your performance. Again, like tapering, this is very individualized so it will differ from person to person. I've attached Sunday's tentative schedule below - it will be a full day with three very different events. I can't tell you exactly what to eat, but here are some basic - and sometimes obvious - guidelines...
1) Have a good, well-balanced breakfast with plenty of meat and monounsaturated fats (olive oil, avocado, almonds, etc).
2) Do not eat too close to an event. Crushing a Powerbar 5 minutes before you start time probably won't be ideal.
3) Do NOT introduce new foods into your diet on gameday.
4) Drink lots of fluids between events to stay hydrated.
5) Do not overeat between events. You will need to "refuel" between events, but this doesn't mean a 20oz Porterhouse and a baked potato. Between events, Christy usually ate a few slices of roast beef, some Gatorade/water, almonds, and a few recovery supplements. For some, this may be optimal, for others it may seems like too little, but keep in mind, on day one she had five events to do instead of three.
6) Electrolytes = Good. Gatorade helps, but again, don't funnel it.
7) Bring a cooler or bag of food to get you through the day.
8) Eat immediately after your event is finished to allow plenty of time for digestion before next event.
9) You might not be hungry, but getting in a little food, especially after a high intensity effort, will be to your benefit.
10) "Carbo loading" probably isn't in your best interest (fettucine alfredo, anyone?). Instead, use almonds or avocados - fat fuels performance more effectively.
11) This should go without saying, but getting absolutely shit-faced on Saturday night is a dumb idea. If I can go (almost) every weekend for two years without drinking, you can go one night. And I'm Irish.
DC's Most Primal - Tentative Schedule:
9:15AM - Registration
10:15AM - Events 1 and 2 unveiling/Heat Division
10:30AM - Event #1
11:45AM - Event #1 ends, scores tallied
12:00PM - Event #2 Demonstration
12:15PM - Event #2
1:00PM - Event #2 ends, scores tallied
1:30PM - Event #3 unveiling/heat division
2:15PM - Event #3
3:30PM - Event #3 ends, scores tallied
4:00PM - Medals and prizes
In Closing:
Obviously, I want you to all to take this seriously, but that doesn't mean you shouldn't have fun. This event promises to be a really good time, regardless of how anyone finishes or performs. Not only that, it's an excellent opportunity to test yourself and gauge how you should taper/eat when our team tryout comes around.
Blair Morrison is winning every CrossFit competition he can find in Europe. USA, baby!
Competition:
Think about what you're doing these days: You're following a completely different daily workout written by some asshole with a mohawk, some of you are shifting your diet, others have been convinced to compete in Oly meets in the near future, and you're all working hard as shit. Why? I doubt you're doing it for no reason. Odds are, most of you have a burning desire to compete. And if that's true, then participating in DC's Most Primal will only be to your benefit.
Justin Lascek, from 70's Big, has some great points on competition:
Part 1 and Part 2.
Tapering:
Now, that that's settled. Let's discuss preparation for next Sunday. If you're competing, it's obviously recommended that you take Saturday off. Friday should be relatively light i.e. don't go for a snatch PR or heavy single in your back squat. In fact, Friday might be best for some light rowing, foam rolling, and technique stuff - basically, to keep your motor patterns fresh and familiar. Thursday can be moderately intense if you so choose, but volume should be kept relatively low. Here's a suggested template:
Wednesday: Workout as written
Thursday: Lower volume / moderate-to-high intensity
Friday: Light work / technique / foam roll / lacrosse ball
Saturday: Rest
Sunday: Competition
This is a pretty basic suggestion and might not be ideal for everyone, as this stuff is very individualized. Regardless, this is the same format we used for Christy before last year's Qualifier and before the Games and it obviously worked pretty well (DISCLAIMER: Christy has the recovery capacity of Wolverine from the X-Men, but whatever). Tapering properly before competition is necessary to ensure you're not too tired, sore, or mentally fatigued to do your absolute best.
Gameday Nutrition:
The next aspect we must discuss is how to eat during a multi-event competition on a single day. As we all (should) know, how/what you eat fuels your performance. Again, like tapering, this is very individualized so it will differ from person to person. I've attached Sunday's tentative schedule below - it will be a full day with three very different events. I can't tell you exactly what to eat, but here are some basic - and sometimes obvious - guidelines...
1) Have a good, well-balanced breakfast with plenty of meat and monounsaturated fats (olive oil, avocado, almonds, etc).
2) Do not eat too close to an event. Crushing a Powerbar 5 minutes before you start time probably won't be ideal.
3) Do NOT introduce new foods into your diet on gameday.
4) Drink lots of fluids between events to stay hydrated.
5) Do not overeat between events. You will need to "refuel" between events, but this doesn't mean a 20oz Porterhouse and a baked potato. Between events, Christy usually ate a few slices of roast beef, some Gatorade/water, almonds, and a few recovery supplements. For some, this may be optimal, for others it may seems like too little, but keep in mind, on day one she had five events to do instead of three.
6) Electrolytes = Good. Gatorade helps, but again, don't funnel it.
7) Bring a cooler or bag of food to get you through the day.
8) Eat immediately after your event is finished to allow plenty of time for digestion before next event.
9) You might not be hungry, but getting in a little food, especially after a high intensity effort, will be to your benefit.
10) "Carbo loading" probably isn't in your best interest (fettucine alfredo, anyone?). Instead, use almonds or avocados - fat fuels performance more effectively.
11) This should go without saying, but getting absolutely shit-faced on Saturday night is a dumb idea. If I can go (almost) every weekend for two years without drinking, you can go one night. And I'm Irish.
DC's Most Primal - Tentative Schedule:
9:15AM - Registration
10:15AM - Events 1 and 2 unveiling/Heat Division
10:30AM - Event #1
11:45AM - Event #1 ends, scores tallied
12:00PM - Event #2 Demonstration
12:15PM - Event #2
1:00PM - Event #2 ends, scores tallied
1:30PM - Event #3 unveiling/heat division
2:15PM - Event #3
3:30PM - Event #3 ends, scores tallied
4:00PM - Medals and prizes
In Closing:
Obviously, I want you to all to take this seriously, but that doesn't mean you shouldn't have fun. This event promises to be a really good time, regardless of how anyone finishes or performs. Not only that, it's an excellent opportunity to test yourself and gauge how you should taper/eat when our team tryout comes around.
Blair Morrison is winning every CrossFit competition he can find in Europe. USA, baby!
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