It seems as though every day we hear more and more about training plans based on the particular needs of an individual. Word is getting out on how group training might not be the best option.  Fact is, fitness gains can be maximized with proper assessment protocols and well thought out program design. However, one thing that is often overlooked by most athletes and coaches is MONITORING.

Gino Bua has been diligently working on a lot of accessory lifts throughout this off-season for him in order to create unilateral stability. One of the main aspects of the training for him as well has been creating strength endurance in movement to create ease with training in CrossFit, as he is naturally explosive and neuromuscularly efficient. In the past, he hasn’t been able to complete or sometimes even enter a season due to injury, but he’s now able to compete in the sport.

High-intensity metabolic conditioning workouts can be effective at preparing for functional fitness competitions, but only to a certain extent and for a limited time. Eventually, doing the same thing over and over again leads to infamous strength ‘plateau’. If you’re looking for a new type of program to prepare you for competition, you need to look no further than Functional Bodybuilding.

OPEX Athletes Hayley Owen, Devin Thaut, Josh Petlowany and Leslie Gray have combined their skills and ambitions toward one goal: competing in the 2018 CrossFit Games. This alliance of over a year in the making has lifted them to new heights and given them the chance to fulfill that dream after an excellent performance in the pre-qualifying phase of the CrossFit competitive season, the CrossFit Open.

This client had presented with a few things that she and our medical team were working on, but we, too, were trying to figure out why she was presenting with these scores.

Tennil has 3 sessions today as she prepares for the CrossFit Regionals. In the AM she has 3 rounds of rowing, double unders and running. Noon Tennil has some walking in the elevation room. In the PM she has sprinting, thrusters and rope climbs.

The onsite model here at OPEX is nothing new to us. We meet someone where they are, physically & mentally. We assess movement and design a custom tailored program. They, in turn, work out consistently and with purpose.

As one of the only competitors from the Latin America Region to have made five CrossFit Games’ appearances, she has managed to hold her own against some of the more competitive regions around the world.

Since starting together we’ve been focusing a lot on increasing his aerobic capacity through paced cyclical, and mixed modality pieces alongside developing his strength-speed and absolute strength concurrently.

Tennil is back to 3 sessions a day after simulation training. Tennil and the rest of the OPEX sponsored athletes are getting ready for the CrossFit Regionals.

Mixed Modal is the most comprehensive course on competitive Functional Fitness to date and the brainchild of James FitzGerald, inaugural CrossFit Games winner. This digital course is designed for coaches and athletes alike and details conditioning requirements, sport-specific program design, and a  breakdown of required skills. We are excited to announce that the fourth and final module of the course, Skill, has officially been released.

How do you identify and then successfully train weaknesses in your client? Join James as we outline the power of properly assessing a client and the necessity of individualized program design to effectively train their specific weaknesses.

James Fitzgerald takes a look at OPEX athletes getting ready for the OPEN and the CrossFit season. Mainly looking at breathing patterns in different types of training.

personal-wide best first as a code of conduct. The reason why is because once that is achieved, it will be very easy to determine why you’re doing what you’re doing, because it’s on a base of authentic support.” – James FitzGerald

Feeling congested but still, want to train? It’s hard to kick the habit of exercise when sickness knocks on the front door. Many would rather power through illness and keep going rather than submit to illness and disease. Regardless of the symptoms, be it coughing or nausea, people still want to continue training despite how their body feels. In fact, exercise has often been perceived to be the best recovery tool from illness.

There are many functional movements in the fitness world, but many are not as flashy and fun as the muscle up. For most people, pull ups and ring dips are hard enough, so having to combine the pushing and pulling mechanics with the instability of the rings makes the muscle up the “holy grail” of movements. It is rare to see someone get a muscle up on their first try, or even their second or third. This is a movement that requires diligent practice, determination and lots of patience!

At OPEX Fitness our clients receive individualized programs that outline a series of exercises that vary in terms of sets, reps, rest periods and tempo. The unique variations depend on the fitness goals of the individual.

Tennil’s training has takes a slight shift from the normal day to day as we get closer to the CrossFit Regionals. She is taking part in ‘Regionals Simulations’ with her fellow OPEX Sponsored Athletes. As the name would suggest these events are meant to help Tennil prepare for the chaos of that important weekend.

If you're a coach, here are a few things you need to hear. With over 20 years of experience, James Fitzgerald knows a thing or two when it comes to being a successful coach as well as leading successful coaches.