Friday, Jan. 24, 2014

>> OG OPT

James “OPT” FitzGerald and his wife, Leighanne, trained Upcountry and grabbed lunch with Frank on Thursday. The two are humble and down-to-earth, which is very cool, considering that OPT is the original CrossFit Games champ and he’s hailed for his intellectual programming and continued athletic achievements. He’s turning 40 today (Friday), and he told Frank that he’s training with his athletes to qualify for the 2014 CrossFit Games. It’s amazing to think of how far the “Sport of Fitness” has come. Back in 2007, when OPT won first place at the first Games, held in the barn in rural Aromas, Calif., the prize money was $500. Now it’s a quarter million, held at Home Depot Center about 20 minutes from LAX and televised on ESPN. Wow. Just wow. Frank was stoked to hang out and was super impressed by OPT’s enduring athleticism. After watching him work out, he’s nothing less than a superhuman machine, Frank said. Mahalo for spending time Upcountry; we hope to see you both again soon!

012414 WOD

A. 4:00 bottom-to-bottom Tabata

For max squats

B. Good mornings / hip bridges

3 x 10 good mornings

3 x 15 bodyweight hip bridges

Alternate movements with each set; go light on the good mornings

C. For time:

400-meter run

21 deadlifts (185/135)

21 knees-to-elbows

200-meter run

15 deadlifts

15 knees-to-elbows

100-meter run

9 deadlifts

9 knees-to-elbows

>> On-Ramp

Same rep scheme with KB DLs / sit-ups or tucks