#OutsideTheBox 2014 Fitness Competition and Education Seminar, August 29th-31st

Total number of competitors: 24 men, 24 women

Minimum performance standards for entry:

Men - 205lb Clean and Jerk, 335lb Deadlift, 10 chest to bar (not strict)

Women - 135lb Clean and Jerk, 225lb Deadlift, 10 pull-up (not strict)

Spectators are free to come and watch the event and education sessions. 

Current Weekend Layout (details are not yet finalized, subject to change)

Friday, the 29th

4 pm - 5 pm - Introduction and presentation by Michael FitzGerald

5:30 pm - 7 pm - Event 1 - Clean and Jerk based (full squat required)

6 pm - 8 pm - Event 2 - Dogsled/Prowler based - this will be work:rest style, more than one effort

Saturday, the 30th

9:30 am - 11 am @ Foothills Tracks - Event 3 - Running

2 pm - 3 pm - Event 4 @ CrossFit AI South - Mixed Modal - full effort/sprint style

3:15 pm - 4 pm @ CrossFit AI South - Presentation by Kevin Kwan

4 pm - 4:45 pm @ CrossFit AI South - Presentation by Bryan Myles

5:15 pm - 7:30 pm - Event 5 - Mixed Modal Aerobic Power/Repeatability
--work:rest scenario
--Concept 2 Rower and Assault AirBike and Double Unders will be included

Sunday, the 31st

8 am - 9 am - Presentation by Mike Kesthely of Dynamic Nutrition 

9:30 am - 11 am - Event 6 - Deadlift based

11 am - 11:30 am - Event 7 - Jumping (1 effort only)

11:30 am - 12:30 pm - Q&A with Presentors from the weekend

1 pm - 3 pm - Event 8 - Long Chipper (Running to start the event)
- the time cap on this event will be at least 30 minutes.
- only the top competitors will compete in this event, exact numbers TBA

3 pm - 3:30 pm - Awards (TBA)  and Acknowledgements

2013 CF Games Review

(This is a pretty special picture. It was of me at the 2009 CF Games, during the final event on Sunday, the Chipper. Also of note is that this picture was taken at the exact time DJ Wickham was placed in the window that my arms and plate created. And, you can see all the folks from Calgary at the fence cheering us on. Pretty cool. Great memories from that weekend)

Disclaimer: Everything that follows is merely my opinion (Michael FitzGerald). It is not meant to be disrespectful to anyone mentioned. It is meant to serve as an educational piece. If you disagree with me on any points or would like some further explanation, please post your disagreement/request to the comment section below. I would like to hear from you and will do my best to give a good response (provided your criticism/request has merit and is not a personal attack). 

1st Annual Competition, #OutsideTheBox, September 7th and 8th, 2013

#OutsideTheBox

Alright, I have been thinking about this and planning it out in my head for a very long time. Like many others, I have always enjoyed competing in fitness competitions. I try to do at least 3-5 competitions per year. Some are good, some are not as good. Regardless of that, I believe the only way to achieve your ultimate potential in fitness is to test yourself. Further, I believe the only way for fitness competitions to evolve is for them to occur; without having them, we can't improve them.

The date for the competition will be September 7th and 8th, 2013. The event will include multiple events per day, but with an added feature. Throughout the day there will be mini-education sessions to allow competitors to understand what goes into the event design, why it was designed as such, what limitations existed, what they can take away from their performance and how to fuel/recover appropriately throughout the year and during competition. The fuelling/recovery portion will be done by Mike Kesthely of Dynamic Nutrition.

What should be noted is that this is NOT a beginners competition. Here are some basic strength qualifications to have:

- able to do strict chin-ups (female - 3 reps, male - 6 reps)
- able to perform the snatch and clean and jerk movements
- able to power snatch (female - 85lbs, male - 135lbs)
- able to power clean (female - 125lbs, male - 185lbs)
- able to front squat (female - 135lbs, male - 205lbs)

If you are interested in competing, please e-mail us. More details on the events and movements will be posted later, this is an announcement. Cost for participating will also be established shortly. The total number of participants will not be large. Initially I am thinking there will be a maximum of 30-40 competitors. There will not be any age categories or teams events. Although, if you are travelling from the U.S.A you may receive bonus points for your dedication!

(The picture has nothing to do the the competition. I just love it. My niece took the picture near my hometown in Wabush, NL, Canada. The tracks in the snow are from numerous snowmobiles travelling to and from. I am sure I traced this route multiple times in my teens. There is a certain beauty in this winter landscape.)

Live Now, Learn More, Train Smart

For those interested in ordering a t-shirt from us, please e-mail us with your address and size.

The original motto I wrote down on a piece of paper shortly before I took ownership of Optimum Performance Training in January 2012 was this: "Live, Learn, Train". It was a very short, to the point and an elegant way of expressing what my beliefs are, what I want my business to stand for and what clients should expect in their service. As with everything, all things shall pass. The motto needed a face lift, it needed to be expanded upon, but at the same time remain succinct.

Live Now - very simple. Live your life now, not in the past and not in future. Right now is all that truly matters as it is the only "time" that actually exists. Carpe diem.
Learn More - in order to evolve as a business, a person, and an athlete, you must always learn. More importantly, you must be "willing" to learn. Learn from your successes, from your mistakes, and from others.
Train Smart - this is my passion. This is what I do every day of the week, every week of the year. I try to optimize the training methods of all types of individuals (myself included). Trying to figure out the path that will be most effective but also condusive to longevity of the individual is a very rewarding practice. It is a very time intensive process, but the reward is in the ability to just enjoy the journey for what it is...life.

Why the picture of the Canada flag? I have lots of clientele that live in the U.S.A. One thing I have learned from them and from their nation as a whole is that you need to be proud of your country. I am definitely a proud Canadian and want people to know that. It is also the country in which my business is based and where I live, so..."why not eh'?

The shirts are the American Apparel Tri-blend track shirt and are available in XS-L. The men's shirt is indigo blue and the women's is orchid.

Front of Shirt

Front of Shirt

Back of Shirt (logo and website)

Fitness Coach Mentoring - SOLD OUT!

Once again, the service has been fully booked with the last 5 spots now taken. The service will re-open registration on September 1st, 2012. To add your name to the wait list, please e-mail info@optimumperformancecalgary.com. Those of you that have already e-mailed to add your name, no need to that again.

Fitness Coach Mentoring - new recruits

Here is the initial homework assignment that must be passed in prior to our first meeting. Please submit your homework to info@optimumperformancecalgary.com prior to May 14th, that is when registration for Fitness Coach Mentoring ends until later in the summer.

Program # 1:
- 25 year old Male CrossFit athlete/72 inches in height/185lbs in weight
- Just finished Regional competition 2-3 weeks ago, is rested up and ready to go
- PR's - Front Squat = 275lbs, Power Clean = 275lbs, Close Grip Bench Press = 205, Press = 155 lbs, AMRAP HSPU's = <10, AMRAP C2B Chin-ups = 25
- Some aerobic PR's - 1600m Run = 7:00, 2000m Row = 7:15, "Helen" = 10 minutes
- Athletes training priorities: 1 - increase squat/press strength, 2 - increase aerobic capacity (power and endurance), 3 - no lactate training
- Training schedule - days off are Monday/Friday. Double training days on Tuesday/Saturday.
- Outcomes - design a 6 week training program that will match their priorities/schedule.
- You design the layout of the weekly training, and each training session.
- You must provide as much detail for each workout (i.e. intensity prescription for each set/session, rest times, etc.) as you feel is necessary.
- Last week of training should include re-testing of the all the PR's listed above.
- Assumptions - eats well, no injuries, and trains at a facility that has every possible piece of equipment you can think of

Program # 2:
- 30 year old Female Distance Runner/68 inches in height/135lbs in weight
- Started running 2 years ago
- Goal is to run a sub 40 minute 10k race within the next year
- PR's - 1600m = 5:45 min, 5000m = 20:00, 10000m = 45:00
- Training schedule - Sunday's off
- No double training days
- Design 6 weeks of training to match their goal's/current abilities
- You decide the layout of the week (i.e. energy system, durations, modalities, etc.)
- Intensity must be prescribed for each running session
- Last 2 weeks of training should be lower in total volume than 4th week
- Assumptions - eats well, no injuries, and trains at a facility that has every possible piece of equipment you can think of

Definition of Fitness # 1:
- Design a weekend competition in order to test your definition of fitness
- Events on Friday, Saturday, and Sunday
- # of events is up to you
- no limitation on equipment, space, etc.
- Be prepared to defend your event choices