| UPCOMING
EVENTS |
|
OPT CCP Level I
- Exercise Physiology: Assessment, OPT -
February 20-21 SOLD
OUT
OPT CCP Level I - Exercise
Physiology: Program Design, OPT - April
2-4 SOLD
OUT
|
|
OPT NUTRITION
SEMINARS |
|
Nutrition
101
DVD copies are available in
the online store!
Watch a preview of the
DVD.
Nutrition
201
Was
held on Saturday January 30,
2010
2-4pm
at CrossFit Calgary
SOLD
OUT Nutrition 201 built upon the teachings of
Nutrition 101 and touched upon the importance of
energy balance, meal timing and absorption. This
session tackled hormonal mechanisms and food
profiles, pre and post activity information and
looked further into macronutrient balance in
foods.
If
you missed it, DON'T WORRY! The
DVD's are available in our 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
longevity tie in. 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. |
| CROSSFIT
CALGARY NEWS |
|
CFC2 Team
Work Challenge
Saturday February 27,
2010
CFC
has announced their next challenge! CFC2
will be a team challenge and is open to
non-members. More
info.
Olympic Lifting
Targeted Training
CFC's next Targeted Training session will
focus on Olympic lifting. This multi-week
session will take place every weekend at
CFC. More info will be posted on the CFC
website shortly. crossfitcalgary.ca |
| JOIN OUR LIST
|
|
| ONLINE BIG DAWGS
CHALLENGE |
|
|
OPT
Big Dawgs Championship Series #3 January
23,
2010
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. The 3
workouts had to be done within a 5 hours time
limit The workouts (WOD's) were done within 5
hours and were:
WOD 1
3 sets
of 15 OHS
WOD
2
2K row and AMRAP Double Unders in 10
minutes
WOD
3
50 CTB chin ups
50 Push-up
Burpees
Congratulations and thank-you to all
of the athletes that competed. Results
will be posted shortly on our blog
| | | |
For the LOVE of feeling
good.... Instead of spending Valentine's day
eating chocolate and drinking wine, try spending
this day romancing with feeling good through
healthy eating, activity and surrounding yourself
with those that share in the passion for health
and longevity.
|
OPT COACHING CERTIFICATION
PROGRAM
|
|
Due to high demand, more
dates have been added. Click here to view
the schedule. We look forward to
meeting the attendees from across Canada and the
USA at the upcoming Module scheduled Feb. 20-21,
2010.
|
| NEW REVIVE BARS FROM OPT
and DR DROBOT |
|
Peak Bio Revive Bars HAVE
ARRIVED!!!
Nut
free - the perfect snack for school or work. Chloe
and Hannah tested and approved- kids love
them! Get them in the OPT online store.
 
The
difference By Dr. Jeoff Drobot (co-founder of Peak
Bio)
Lots of questions have already been
asked about the difference between the Revive bars
and other bars on the shelves and hopefully the
following will clear up some of the
confusion. We set out to design
a bar that had as much LIVING energy/electrons as
possible while providing the best absorbed forms
of micro and macronutrients.
For those who have forgot their high school
science teachings, electrons
are the particles that
provide each of our 70-100 trillion cells with
usable energy. The complication
in the manufacturing business is the more
electrons (or living) your food is, the more
susceptible it is to spoiling.
High electron foods like organic fruits and
veggies spoil very quickly due to the amount of
biological activity they possess.
Vitamin content is also a major concern
when shelf-life is being considered for bar
manufacturers. The more
electrons and vitamins you have in a food, the
less the shelf-life will be and this is never a
good thing for retail profitability.
What's worse is that even though you may be
eating a bar that has 15 grams of proteins plus
the rest of the 'kitchen sink' it doesn't
translate to any USABLE forms of nutrients or
protein in the body. James and
I researched various manufactures with the goal of
doing something completely different from industry
standards. We wanted to
emphasize QUALITY vs. QUANTITY of
ingredients. From this, the
REVIVE bars were formed.
They're simply the best biologically active
bar we could provide. Every
ingredient we have specified is designed to be in
as close to a raw state as possible.
This translates in to a food that is energy
and nutrient as rich as possible.
We've kept proteins, carbohydrates and
healthy fats in ratios we feel are optimal. The
biological availability of each ingredient is
unmatched and you'll find that a little bit of
great protein goes a lot longer than a lot of
stale protein. We will be
coming out with a group of biologically active,
food-state products that will work with your
body's physiology instead of just filling it up
with synthetic forms of vitamins and food sources
that may sound great on a label, but does not
translate in any way to moving you into a better
health position. Enjoy and
please provide us with your feedback.
|
| WORDS
FROM OPT |
|
So I'm on the other side
now...I've
bought a mac book pro.
In the process of
transferring all files from my old PC to the mac
book and discovered that there were 10,032 program
design documents in there. Within each program
design there were of course on average 5-20+
differing workouts and individualized nutrition
and lifestyle programs. (no, there were not any
balloons coming out of the ceiling at OPT when
#10,000 was done!)
At this moment, I
realized that it took me a long time to feel like
I've "mastered" designing exercise, lifestyle and
nutrition programs. Now that I am teaching others
about it in the new OPT CCP courses I am starting
to realize that there is no one answer to designs
and with all that I've learned, I've only just
begun.
The situation made me
reflect on the book "Emotional Intelligence" in
which they discussed some cases where individuals
scored higher when they were capable of "being
patient" around achieving the certain goal that
was laid out as opposed to wanting it right
now.
If
you have set some goals for yourself and believe
you have the right recipe to make it happen,
remember if you keep focused (as I did on program
designs) without realizing what you are doing but
still maintaining the right direction, you will
have a greater chance of establishing that goal.
As an
example, you have set some realistic goals for
changes in your performance; and on a certain day
things just do not go your way based on the plan
that was set or laid out. Take the attitude that
it is part of the process; things will turn out
better next shift, next workout, the next day.
When
you look back over time, you will see as I did a
few days back that patience really does lead to
some marvelous things.
James
|
| RECIPE OF THE MONTH
|
|
Spicy
Chicken Sausage, Kale and Bean Soup
This is a great soup to
make when you are pressed for time and can't spend
hours simmering a soup to develop flavors. Using
ground meat adds a ton of flavor and cooks
quickly. A trick I use a lot to thicken soups and
add more body are starchy Baker's
potatoes.
- 1 pack of
SunWorks Farms chicken chorizo sausages
- 1 med yellow
onion, organic chopped
- 1 can
organic butter beans (or whatever you prefer)
rinsed
- 2 med
Baker's potatos, peeled and cut into med size
cubes
- ˝ bunch of
kale or swiss chard rinsed well and chopped,
organic, discard stems
- 3 or 4 pints
of chicken stock
- 2 cloves
garlic chopped
- 1 tsp
thyme
- 1 tsp chili
flakes, if you like it really spicy
- salt and
pepper to taste
- 3 -4 tbsp
olive oil
Heat a large pot on med
heat and add olive oil. Remove casings from
sausages and add to pot. Sauté until brown. Add
onion, thyme, chili flakes and garlic, cook for
about 8 min. Pour in chicken stock and simmer for
20 min. Add potatoes and cook until soft about 15
min. Once potatoes are soft add kale and beans
finish cooking when kale is tender. Season with
salt and pepper.
Amanda
Billesberger
Nourish
Soupworks
www.nourishsoupworks.com
Gluten free, organic,
and dairy free options delivered to your
door.
|
| OPT ATHLETE PROFILE
|
|
 ELISABETH WAGNER
James recalls starting
with Elisabeth at the Crowfoot YMCA many years
ago. Their relationship started out as some
personal training sessions. He clearly remembers
not being over excited for them because she was
not willing to work hard. Over time, many personal
training sessions and program designs later, Liz
has blossomed into the model adult female athlete
we breed at OPT. When she enters the facility, she
enters with the responsibility of a wife, mother
of 2 great girls, and a busy full-time practice as
a doctor of obstetrics gynecology along with the
goal of attaining new goals in her workouts. So
when some say they do not have time - "we all have
time".
James meets and consults
with her every 4-6 weeks; she trains at OPT 3-4
times per week and CrossFit Calgary 1-2 times per
week. What was once conversation about what she
might not be able to fit into her schedule has
turned into planning for what she is capable of
doing in her "planner".
This was one of her
first workouts 8 years ago:
A1. Push Ups @ 1010;
8-15; 20 sec
A2. Jump Switch Lunges @
1010; 6-8/leg; 20 sec
A3. Band Power Pulls @
1010; 20-30; 20 sec
A4. Alternating Lying
Leg Curl @ 3010; 4/leg; 20 sec
A5. DB Triceps
Extensions @ 3020; 10..6; 20 sec
A6. Back Extensions @
3021; 8-10; 20 sec
A7. Roman Chair Knee
Lifts @ 2010; 12-20; 10 sec
A8. Swiss Ball Crunch @
3020; 12-20; 60 sec
This was a workout
James gave her just last week:
AM
A. Split jerk - 85# x 3
x 3
B1.
Front Squat - 5,4,3,2,1
B2. Chin ups -
3,3,3,3,3
C Hang power snatch -
3,3,3 - tech work
PM
As many rounds in 20
minutes;
3 rope
ascents
30 unbroken double
unders
Elisabeth says "with
such a busy schedule and a young family making
time to workout would have been impossible without
the support of an amazing partner who constantly
would make it "ok" to stop at the gym before
heading home......He has definitely been the key
to my success on top of a professional trainer who
has kept my workouts real, challenging, and
attainable." She says she "never thought
that I would own a pair of weight lifting shoes,
be able to do 31 chin ups (in a row), do a 5:47
FRAN, deadlift 255.5lbs or press 90 lbs...or even
contemplate taking an Olympic weightlifting
course. My confidence in my physical ability is
much different, and far better than I
would have ever anticipated given the previous
"running" regimen I used to have. I will be able
to do the sports I love with my children as they
grow older and hopefully give them a challenge as
well. I also hope that I am setting an example for
my children and other young physicians that
you can balance different aspects of your
life to include family, personal time, friends and
fitness in a healthy fashion."
Obviously she has
changed. All coaches at OPT have seen this. She
was once a little less open and since taking on
new levels of uncomfortable she is a welcome
addition to the OPT membership. She has willingly
taken on more things and progressed based upon our
philosophy of improving fitness first, all else
second. She no longer sets limits, only goals. She
has most recently competed in the last 2 Big Dawgs
online competitions and is preparing to compete on
a larger scale at the CrossFit Games sectional
qualifiers in Edmonton Mar 27th/28th, 2010.
Congratulations Elisabeth on your journey, you
deserve everything you
get.
|
| OPT IN THE COMMUNITY
|
|
Calgary Co-op
Whole Health Challenge in partnership
with Calgary Weight Management
Optimum
Performance Training, CrossFit Calgary and Natural
High Crossfit have joined forces with the Calgary
Co-op for their Whole Health Challenge.
James FitzGerald will be presenting a seminar
called "Get Comfortable with Uncomfortable" in mid
March to hundreds of Calgarians; while CrossFit
Calgary and Natural High CrossFit will host
"Introduction to CrossFit" sessions. Both
will be FREE for participants registered in
the Whole Health Challenge. We are proud to be
supporting this exciting new health program
for Calgary Co-op in partnership with the Calgary
Weight Management Centre, OPT, CrossFit Calgary
and NHCF! | |
| |
