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OPT NUTRITION
SEMINARS |
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Nutrition
101
DVD copies are available in
the online store
Watch a preview of the
DVD.
Nutrition
201
DVD copies are now available in the
online store!
Nutrition
301
Saturday March 13, 2010
2-4pm at
CrossFit Calgary
Nutrition 301 will build upon
Nutrition 101 and 201 and get into higher order
processes around food and performance and the tie
in to longevity. The session will dig deeper into
the body fat/ hormonal balance we all seek as well
as higher order mastery in fueling. It will touch
on food as an incorporation, education of food
today and specific case studies of high level
performances and food planning.
Nutrition 101/201 is
NOT a
prerequisite. |
| ONLINE BIG
DAWGS CHALLENGE |
|
|
OPT
Big Dawgs Championship Series #3
Videos!
WOD 1 Video
3 sets of
15 OHS
WOD 2 Video
2K row and
AMRAP Double Unders in 10 minutes
WOD 3 Video
50 CTB chin
ups
50 Push-up
Burpees
On
Jan 23rd, we held our 3rd online Big Dawgs
challenge for competitors around the
world. Those that were in the Calgary
area, met at Natural High CrossFit for an
in-person friendly competition.
Thanks
to Amy Lafleche's Media Jungle for producing the
videos. Visit Big Dawgs Blog | |
| CROSSFIT CALGARY NEWS
|
|
Olympic Lifting Level 1
Targeted Training
CFC's next Targeted Training session will
focus on Olympic lifting. Classes are held
weekly, for 12 weeks, starting in April.
Sundays are sold out, spots on Saturday 12:30 to
1:45 are still available. crossfitcalgary.ca |
| JOIN OUR LIST |
|
| |
Welcome to the March issue of
OPTimize.
Enjoy!
|
OPT COACHING CERTIFICATION PROGRAM
(CCP)
|
|
OPT CCP was launched in February
with the SOLD OUT Exercise Physiology Assessment
module. A group of very passionate
individuals including teachers, business
executives, facility owners, a mixture of long
time and new coach's from across Canada and the US
descended on OPT home base. Participants are now
hard at work utilizing their skills while
completing their practical component.
Visit
our website to view the list of Coach's
and their comments.
 OPT CCP in
session! James teaching by example on Brett
Marshall. Photo courtesy of Ben, owner of
CrossFit Performance
|
| WORDS
FROM OPT |
|
"Get Comfortable with
Uncomfortable"
There is more to
improvements in physical work capacity than meets
the eye.
I first thought that exercise only
made our muscles more able, our hearts sustain and
our minds free. When I first started introducing
people to a component of intensity, I would see
changes and outcomes moreso at a psycho-social
level than at the physical level.
I thought
that there must have been something to the
exercise that was causing this.
I have
discovered over time that the point at which a
person reaches a certain level of intensity is
when exercise becomes a "spiritual" thing for
them.
Their friends call it obsession, I call
it discipline. An act in which they search out
ways to get outside of the normal homeostasis a
lot of folks seem to be comfortable with
today.
When exercising, I have direct evidence
that for those that get to limits that are safe
but outside of their comfort zone, these
individuals become "stronger, more confident"
people on multiple levels.
Getting
uncomfortable is different for everyone. For one
it may mean stepping in our doors, for another it
may be breathing hard for the first time since
they were a child and for another it may mean
teetering on the edge of performance and
injury.
Whatever the case, it is important to
get uncomfortable and over time create a comfort
with this state of being. I can attest that it
makes it all worthwhile in the end.
Recently a
beginning client mentioned she was going to make
the step to go to the local community gym and do
her OPT workouts there as she felt confident
enough after doing it in her basement.
Another
example was an online client of mine who has
agreed to change his life that required changes in
his job in order to move forward.
And finally,
one long time client had gotten to the point where
she felt that it was time to compete at a fitness
competition after her long journey with self
perception challenges.
All of these examples
are of folks that are stepping into another realm
and making it happen; a realm that requires some
discomfort, and that is
OK.
James
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| NOW HIRING |
|
OPT is hiring a part
time Business Administrator. We are looking
for someone with high energy, personal commitment
to health and fitness, ability to work in a high
growth/dynamic business and ability to self direct
performance. Administration experience is an
asset. Email resume and letter of intent
and/or inquiries to Leighanne.
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| OPT ATHLETE PROFILE
|
|
 Alex Nettey
Occupation:
Real Estate Agent
Place of
Residence: Chicago,
IL
When not
CrossFitting, you may find Notre Dame graduate
Alex Nettey, playing the saxophone. About 8 weeks
before an upcoming CrossFit competition, Alex says
he "decided that reaching out to OPT to get some
individualized coaching was something that would
take my performance to the level that I needed to
get to in order to finish well at my competition.
In my initial phone consultation I spoke of my
goals with a coach and from there a program was
created which addressed my weaknesses and
challenged me to get better each and every
training session. Week by week the wods remained
challenging, constantly varied, and specific to
what I needed the most work on for my competition
and as a result I gained more confidence in what I
was able to do."
When OPT Coach, Michael
FitzGerald first consulted with Alex in late
2009, he says "it became apparent that he was an
excellent athlete, having great work capacity."
Alex competed on the Chicago affiliate team at the
2009 CrossFit Games, so he knows how to follow
through with what we preach at OPT: "get comfortable, with
uncomfortable".
With only a few weeks
before his CrossFit MidWestern Sectional
Qualifier, Coach Michael designed his program to
focus on improving Alex's squatting related
movements. In a short time, he says "Alex's
squatting got better, his fitness improved, and he
is now going to the CrossFit Regional Qualifiers
to compete for a chance to partake in the 2010
CrossFit Games" in the individual category.
When competition time came, Alex says "I
felt as prepared as I could've hoped to have been
for whatever wods came my way and when it was all
said and done I finished in 3rd place out of 135
male competitors. When I first reached out to OPT
to get coaching it was intended to be just for the
6 weeks leading up to my competition and then I
would decide whether or not to stay on board after
that. Based on the results from my competition
there's no doubt in my mind that the coaching from
OPT needs to remain an integral part of my growth
as an athlete."
We at OPT are proud to support
Alex in his journey to the 2010 CrossFit
Games. Good luck Alex!
For more
information on remote/distance coaching, email
Leighanne.
|
| CALLING ALL ATHLETES
|
|
We are expecting another
busy summer at OPT with our off-season athletic
training program. We encourage all
returning athletes to book sessions soon to avoid
missing out on prime times! For more
information, contact Leighanne. |
| RECIPE OF THE MONTH
|
|
 Meatballs -
Courtesy of OPT Coach, Rob
Corson
- 1/2 lb. each
of ground pork, ground bison & ground
beef
- 1 tbsp
kosher salt
- 1/2 tsp
fresh ground pepper
- 1 clove
garlic minced, plus 1 clove lightly
smashed
- 2 large
eggs, beaten
- 1 cup finely
grated Parmigiano cheese
- 11/2 cups
spelt bread crumbs
- 11/2 cup
water
- 1 tbsp flat
leaf parsley
- 1 cup olive
oil
- 1/4 cup
fresh basil
Marinara
sauce
- 3 - 28 oz
cans of Italian plum tomatoes
- 1/2 cup
olive oil
- 4 colves
garlic lightly smashed
- 1 tbsp + 2
tsp kosher salt
- 1/4 cup
chopped basil
- 1 tsp
freshly ground black pepper
- 1/4 tsp
dried oregano
Sauce
Heat oil on med heat and
fry garlic until golden brown. As the garlic is
frying, crush tomatoes by hand, removing any tough
parts of the tomatoes (stem ends).
Pour tomatoes into the
oil, bring to a boil and reduce heat to low and
simmer until the tomatoes are slightly
thickened.
Meatballs
While
the sauce is simmering, break up the meat into a
large bowl sprinkle the meat with salt, pepper,
minced garlic, eggs, grated cheese, breadcrumbs,
water & parsley mix with your hands until
everything is well distributed, but don't over mix
shape into the size meatball you want in a 10" non
stick skillet, heat the olive oil on med
heat (the oil should come halfway up the meatball)
add the smashed garlic, when the garlic is lightly
browned, removed it and the heat is ready for the
meatballs add meatballs to the oil, don't add to
many, as the heat of the oil will reduce too much
turn the meatballs after 5-6 minutes, they should
be lightly browned on one side after browning the
other side, place on a cookie sheet lined with
paper towel fry the remaining meatballs as
above.
After the marinara has reduced,
season with the salt pepper and dried oregano add
the meatballs simmer for 30 minutes
in the mean
time, boil a large pot of salted water for your
pasta, rice pasta, etc cook until al dente, drain
and add some of the marinara sauce and chopped
fresh basil to the pasta, cook pasta in the sauce
for 1 minute serve pasta with meatball(s), more
sauce and top with grated
cheese.
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