A. Split jerk – build to a max

B1. close grip bench press x 8-10 @ 20X0, rest 20 sec

B2. amrap DU in 30 sec; rest 2-3 min x 4

C. max side plank/side



KBS 2pd

row calories


A. SJ – 165

b1. 95# x 10/set

b2. 57,57,54,58




Coach Matt Bryant

As most of you know I have recently teamed up with Matt Bryant as my coach. Matt is a trainer out of Scottsdale, working at OPEX. This past year he was the assistant coach of the GRID Team.

Why might I need a coach you might ask, since I myself am one. I’ve been doing CrossFit for around 5 years now. I started just like everyone else. I didn’t know what Kipping pull ups were, I didn’t know how to perform a squat clean, and let’s not even discuss snatching. I was weighing in at 126 pounds still running long distance, as well as playing soccer on the side. In my opinion I was very athletic. That is until I got further into CrossFit. As the years progressed my once quick progress within CrossFit slowed. I played around with following multiple blogs, such as the OPT big dawgs being group, Invictus, and outlaw. I tried to individualize my own program by jumping around these other blogs. It got to a point where I just felt lost and wasn’t seeing any improvement, and I wasn’t going to believe I had reached my full potential.

This just so happened to be around the time where OPEX had decided to go strictly to individualized coaching, no more blog to follow. It took a few weeks to make the decision, but once I picked the phone up and had my first conversation with Matt, which lasted just over an hour. I was in, I was 100% in. I immediately could feel the excitement coming from Matt about getting me started on the journey. I have no idea how many clients he may have, but I felt like I was the only one with how much he seemed to be putting into this. It made me want to perform to the best of my abilities because I felt as though I’d be letting him down.┬áIf he’s putting 110% effort in, so am I. I started back in June, so I’m around 6 months in now.

I’m putting up PR’s on about a bi weekly – monthly basis. I’m quickly reaching numbers I used to think were years down the road. I’m now within reach of some of these long term PR’s I only dreamed of before. The continued support from Matt each and everyday is so much more than I could have imagined would come from remote coaching. Answers are simply a text or phone call away. So far this experience has been the best decision I’ve made in training. I started Crossfit struggling to manipulate 135 pound for for just about any lift, yes squatting included. I’ve recently hit 305 for a fairly easy single back squat, up from an ugly 275 before starting with Matt. I used to struggle a ton with cleaning 185 in workouts. That’s now a thing of the past. I welcome that with open arms now. My Fran time dropped by about 90 seconds. 30 clean and jerks for time at 135 used to be daunting. I’ve now completed that at 155 and 165 pounds, a struggle, yes, but 135 pounds will now be somewhat of a walk in the park. All of these things I’ve just mentioned were numbers I saw far down the road, maybe a year or two. And I’ve now broken through all of those walls and in 6 months have met, or surpassed most of my long term goals. I can’t thank Matt enough for working with me. ONWARD

A. Back squat cluster

Rest 20 seconds, rest 3min X 3

B. Power snatch X 1 + OH walking lunge X 10; heavy single in the complex 5 sets 

C. Row 30 seconds all out, rest 4min X 4


A. 265, 270, 275

B. 65,70,75,85,90

C. 160,159,162,162m


OPEX Testing 15.5


10 unbroken CJ 135/85lbs

Row 1200 m

10 unbroken CJ 135/85lbs

Row 1200 m

10 unbroken CJ 135/85lbs

Row 1200 m

10 unbroken CJ 135/85lbs

Row 1200 m

10 unbroken CJ 135/85lbs

(Scored as total time)

-DNF if athlete does not complete CJ reps unbroken; no pause on ground. You are allowed to rest at your shoulders. You cannot move on to the next row until you have completed the prior set of CJ. For example, you end the second row interval, pick up the bar quickly and only complete 5 reps. Those reps do not count. You must restart that set and do 10 unbroken reps

Got a little behind on posting. But here we go. 

A. Back squat 10RM

B. Amrap unbroken PC (135); rest 3min x2

C. AB 20sec @97%; rest 3min x6


A. 225 (pr)

B. 15,12


1. 9cal 88 rpm

2. 10cal 90rpm

3. 10cal 89 rpm

4. 9cal 89 rpm

5. 10cal 90rpm 

6. 10cal 90-91 rpm 


A. PC and jerk cluster 1. 1. 1; rest 20sec/rest 3mins x 5-7sets video a couple for me 

Row 1min 90% aero rest 1min x 20 

all rows same exact pace working on aerobic power 

A. 165, 175, 185, 185, 185




 15#/hand 10 sets all same pace 

10 DB DL 

10 DB curl to push press 

10 DB front squats 

10 renegade rows 

10 cal row  

record times for each set 

no rest bw sets 


AB 30sec 95-97% effort rest 2:30 x 5 all must be the same output 

1. 1:50

2. 1:54

3. 2:00

4. 1:56

5. 1:59

6. 1:56

7. 1:55

8. 1:57

9. 1:59

10. 1:57


13 cal

12 cal

11 cal

12 cal

12 cal

7th cf workout

 A. snatch build to a tough single 

B. clean and jerk build to a tough single 

12mins amrap 

3 snatch 135# 

6 cl and jk 135# 

9 CTB 

54 DU




A1. close grip bench press build to a max 

A2. wtd chinup max; rest as needed in as many sets as needed 

B. take 80% of A1 complete 1 amrap set rest 3mins x 2 

C. 4min amrap strict chinups pronated grip 

D. 40 TTB for time 

A. 125

B. 205


135 is there. I decided to give it a go. I thought maybe with a little added pressure of the clock it would click. Didn’t end up getting it. I was close to scaling it back but i would have been plenty happy with a pr on my snatch during that workout. 


A1. 200

A2. 92, 102(f)

B. 9,7 @160

C. 39

D. 2:03


A. emom – FS 65% of 1rm 2-3 – 15mins

 B. emom – DL 70% of 1rm x 2 – 15mins speed pull 

C1. BB front rack step up @20X0; 10/leg; rest 30sec 

C2. wtd back ext @2022; 8-10; rest 90sec x 4 

AB 30sec 97% effort rest 2:30 x 5 
A. 165×3 across

B. 245

C1 65#

C2. 10# plate x8 across 


12 calories, 12 cals, 11, 11, 11