Monday, December 29 Gym will be open @ 5:20 pm

  • we will be doing a three part challenge for fun 
  • this challenge is from the mastermind of James Fitzgerald, first time winner of the CrossFit Games
  • OPT, as he is known to his fans, is a superb coach and athlete, and he runs a very successful training company called OPEX Fitness
  • next week, January 5, we will do our Olympic Lifting comp
  • AND< consider the words of Chris Cooper, owner of Catalyst Fitness in Sault Ste. Marie:

Your workout should be the best hour of your day.

In the next several weeks, you’ll try to get motivated. Others will try to motivate you. You’ll make resolutions, buy new shoes, write goals on your fridge. You’ll commit. You’ll post memes and read magazine articles about motivation. You’ll resolve, swear and promise.

And you don’t need to do any of it.

“Exercise until you’re happy” is a phrase my buddy Ray threw out last week (he’s developing a sustainable nutrition strategy for the kids he teaches.) Long-time exercisers like me already get this. Workouts aren’t work when you like them; they’re recess.

In another job, I write a lot about the effect of exercise on depression, anxiety and cognition. You’ve probably read about the “side effects” of exercise on each. But the brain isn’t second-fiddle to the body; the mind is primary. When your mind is busy, it’s happy. When your body is busy, it’s healthy. Why do we chase the second goal first?

Your gym should make you happy. When you like going to the gym, everything else falls into place.

When your workout feels like a game, you don’t need external motivation. You don’t need to get “fired up” to exercise. You don’t need a magical green drink to get excited.

When you work out WITH people instead of BESIDE people, you have fun together. You behave as a team. You become friends. Sometimes, it’s the most positive interaction you’ll have with another human all day.

When you’re coached, you don’t have to motivate yourself to do the hard stuff; it’s out of your hands. Follow along, do your best, high-five. That’s it.

The hard stuff–motivation, planning, sticking with it–is taken out of your hands when you focus on HAPPY. Exercise until you’re happy; that’s it.

WOD: OPEX Fitness Challenge

Scaled versions are available for all Challenges 

Challenge 1:

Establish a Max Load in the following complex (20 minute time cap):

  • 12 Deadlifts
  • 9 Hang Power Cleans
  • 6 Shoulder to Overhead

Challenge 2:

For time:

  • 1-2-3-4-5-6-7-8-9-10 Unbroken Chest to Bar Pull Ups
  • 10 minute time cap (must break between each set)

Challenge 3:

For time:

  • 40 Back Squats 75/45
  • 40 Calorie Row
  • 30 Front Squats 75/45
  • 30 calorie Row
  • 20 Overhead Squats
  • 20 Calorie Row 75/45

Rules for the OPEX Challenge:

opex challenge notes




About crossfitcphs

PE Teacher at Carleton Place High School
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