Friday, December 23, 2011

In Scottsdale - PR Deadlift!

Workout of the Day

WOD 1 – in the morning…

Work up to a 1RM deadlift. Rest 10 minutes then do AMRAP @ 85% of that 1RM.

3 x 10 Barbell walking lunges (205#)

3 x 18 foot L-sit rope climb

WOD 2 – in the afternoon…

4 mile trail run

5 rounds for completion: 5 wall walks & 10 box jumps

After a quick early morning flight I am here in Scottsdale with James Fitzgerald at the new home of Optimum Performance Training. The work being done here, and the implications it has for CrossFit and fitness in general for the future, is staggering. These guys are looking at everything from blood lactate to psychology, measuring and recording every bit of data possible that could lead to a more comprehensive picture of what it takes to optimize human performance. The possibilities are exciting to say the least; the science is kind of mind-blowing. My opinions and methodology are rooted mostly in experience and instinct, so to discuss them with minds that have such a thorough and accurate understanding of how the body works is really cool. Thankfully for my own sanity, the training template I’ve recently employed has been received positively by the guys down here, though Im hoping to learn new ways to tweak and improve.

While here I’m taking part in some general testing that will help build a database of information from which to draw conclusions. The deadlifting today was an example of one of these tests. It was exciting for me because I hit a 20# PR in the movement, lifting 475# for my top set. The AMRAP set at 405# only lasted 4 reps unfortunately… was feeling pretty smoked by then.

After grabbing some food I got the opportunity to go explore a bit of the Sonoran Preserve in North Scottsdale. This is a small mountain range rising above the desert that is dotted with trails, cactus, and views that are breath taking. I did a moderate intensity run to one of the peaks for the view, then took my time getting down before tackling a bodyweight WOD at the bottom. It was a great way to unwind the day and try to flush out the legs and back from the heavy work earlier on.


  1. Can't wait to check out OPT USA head quarters, was always cool stopping in Calgary and getting tips from James. I'd be really interested to hear his take on your style of programming! As I really feel that your on/off day schedule is the best way to "optimize" training/recovery. So long as your able hit the volume the way you do on your on I always seem to just be able to get my strength work in, and not the conditioning!

  2. Congrats to the pb, onwards and upwards Blair!

    Btw, miss you on the OPT-forum Heavy Evy!

  3. some really great conversations had while i was there. james has such a thorough grasp of everything that's going on inside the body--was fun to learn more about why the things i've been doing are working the way they are.