I had a great weekend at the OPT Performance training camp! By great I mean I am completely worked over and can barely move my arms to type this. Micheal Fitzgerald is the owner of OPT and works with high level athletes to improve performance in sports ranging from volleyball to CrossFit. This weekend was all about testing- we did 8 different workouts in 2 days to test all the different components of CrossFit. Micheal shared some great information on how to test and train to improve weakness to improve in the sport of CrossFit. I am excited to share this information with you guys and help out anyone that is interested in learning!
It is Marcy Hallden's BIRTHDAY today (Monday)!!! We will be doing a special little birthday WOD in her honour and having a few beverages and snacks at my place at 6:30. Therefore the 6:30 class will be cancelled! Please join us if you can. I am a little mad at the Hallden's for leaving us- Marcy you are such an asset to our gym and I can not thank you enough for always being in my corner and believing fully in what I am trying to promote. You follow the programming to a T and deliver exactly what I am trying to promote each and every time you coach a class. I am sure going to miss you when you are gone, but I do wish you all the best and hope you have a great year!! Any guesses on how old Marcy is turning??
Prep
5 min focussed mobility work
Row 1000m
Coach's choice dynamic
3 Rounds of "Cindy"
Strength
Bench Press
1-1-1-1-1-1
* Build to a heavy single
Conditioning
3 Rounds for time
13 Power cleans 95/135
13 Burpees
Rest 2 min
3 Rounds for time
13 Wall balls 14/20
13 Pull ups
Rest 2 min
3 Rounds for time
13 Deadlift 95/135
13 Box jump 20/24
Recovery
Row 500m
25 Back Extensions
Bretzle 2 min per side
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