Justin McLendon@mclendonjustin

Coach @optimalperformance18
Athlete @optimalperformance18
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322 posts 2,121 followers 7,450 following

Justin McLendon

I've had a rough 24 hours. So last night I decided to run a half marathon on a whim. I have not trained for this and anyone who knows me knows I HATE RUNNING. I just needed to clear my head. The timer and calorie counter reset at 100 min and 1000 cal. So I ran 1hour 55 min and 52 sec. That's an 8:47 pace and burned 1558 calories. Never have I ever but this was good. @optimalperformance18 #OptimalPerformance18 #OP18 #dontbeahero #running #brooksrunning #brooks #halfmarathon #treadmillworkout #CrossFit #roadtotheopen #powerlifting #weightlifting #ihaterunning #work #dowhatyoulove #dowhatyouarebadat


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Justin McLendon

Reposted from @optimalperformance18 - Todays Strength Training Workout is all about good form. Both these workouts if done balls incorrectly will strain your back, but good form will prevent that. We got Deadlifts and Barbell Bent Over Rows.

Breakdown:

Deadlifts - Keep good form throughout this movement and be mindful of your fatigue level. You will be using 72% of your 1 rep max for the weight. These will be 3 sets of 5 reps.
Barbell Bent Over Row - This weight will vary based your exertion level. You will be aiming for a perceived exertion level of 8 out of 10. You will be using 3 sets of 5 reps for this as well.

#optimalperformance18 #op18 #dontbeahero #strengthtraining #strength #deadlift #bentoverrow #usarmy #usa #virginia #washingtondc #arlington #cincinnati #fitnessfreak #fitnessaddict #fitness #fitnesslife #gettingstronger #2019goals - #regrann


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Justin McLendon

A little strength work from today 3x4 @ 205lbs. Trying to focus on bring the bar to my body and not my body to the bar. It was a great day in the #garagegym @optimalperformance18 #OptimalPerformance18 #OP18 #dontbeahero #barbell #garagegymexperiment #garagegymproject #CrossFit #roadtotheopen #powerlifting #weightlifting


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Justin McLendon

Reposted from @optimalperformance18 - Todays High Intensity Workout is a Crossfit benchmark workout called "Mary". This is a more advanced movement WOD compared to what we usually post but it gives a good goal for you to work towards. Scale portions as needed if you are unable to perform a movement.

Breakdown:

Handstand Push-Ups - These can be done in a number of ways; against the wall, free standing, or scaled as a pile push-up from a box. No matter the form chosen keep good form to prevent injury.

Alternating Pistols - Another advanced movement, these can be done straight up or in a scaled version using assistance of some kind. The pistol squat is a great movement for building leg strength.

Pull-Ups - Maintain perfect form throughout your pull-ups. Try to stick with strict pull-ups to build up good form.

#optimalperformance18 #op18 #dontbeahero #wod #wodoftheday #wods #crossfit #fitness #fitnesslife #fitnessfreak #fitnessaddict #usarmy #handstandpushups #pullups #pistolsquat #complexmovement #puttinginwork #hardwork #highintensitytraining #hiitworkout - #regrann


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Justin McLendon

This is 15 rounds for time and a smoker!
Reposted from @optimalperformance18 - Its Thorsday again, so that means it's time for our Viking Workout!!! This week we have named the Workout "Freya". This should be a sprint of a workout and you need to push yourself to score a great time.

Breakdown:

Rope Climb - This will be a 15ft rope climb and should be fairly straightforward, if you can keep your form strong it should use very little energy.

Sprint - The 40m sprint begins as soon as you come off the rope and grab your hammer (20lbs sledge). This sprint will end at your tire the first time and touching the rope the 2nd. Don't forget your hammer either trip and run hard.

Hammer Tires - 20 hammer tires is next, deliver full blows with the hammer switching hands on each strike to get an even workout.

#optimalperformance18 #op18 #dontbeahero #thorsday #vikings #viking #norse #warriorspirit #vikingworkout #wod #wods #crossfit #fitness #fitnesslife #fitnessfreak #fitnessaddict #usa #usarmy #2019goals #ropeclimb #hammerworkout #sprintworkout - #regrann


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Justin McLendon

11 rounds+9 burpees 394 reps total

Reposted from @optimalperformance18 - This workout will leave you gasping and dripping sweat!!! Every second of these 12 minutes should be quick explosive exercise. This type of workout can be a good indicator or work capacity. It helps to show how your body works under duress.

Breakdown:

Burpees - 10 total then back to the jump rope. Make sure you are controlling yourself throughout the movement so you don't flop downwards and injure your wrist. Form should include both feet back and forward together.

Jump Rope - Double Unders the bane of some people's existence and easy for others. Knock out 25 then get back to the burpees. Remember to breathe during the jump rope section otherwise you are killing your work capacity. Scaling options here is to switch to single unders for 50 reps. This workout is not the time to practice double unders

There you have it, choose options to keep the movements flowing quickly throughout and crush these 12 minutes!!! #optimalperformance18 #op18 #dontbeahero #wod #wodoftheday #wods #crossfit #fitness #fitnesslife #fitnessfreak #fitnessaddict #usa #usarmy #washingtondc #cincinnati #arlington #burpees #jumprope #doubleunders #singleunders #scaling #sprintworkout #dontgiveup #gettingstronger #2019goals - #regrann


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Justin McLendon

A little snatch work today. I deviated a bit from my programming this week. But all the work plus some was done. I decided to do a 4 mile run today to help clear my head. Then did the squats both front and back and finished with the snatch. All done at 72% 3x5. @optimalperformance18 #OptimalPerformance18 #OP18 #dontbeahero #weightlifting #preparedness #CrossFit #gettingreadyfortheopen #garagegymproject #garagegymexperiment #garagegym #powerlifting


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Justin McLendon

Reposted from @optimalperformance18 - Strength Training Day!!! So as mentioned before this is only part of the total programming we offer today. Each day encompasses HIIT style training with Strength or Endiramce. Todays strength portion is a back squat and front squat to a box.

Breakdown:

Back Squat - The quintessential strength training movement that no one likes to do or so we thought. This movement builds core strength as well as lower body. 4 sets of 6 reps at 70%, keep your form tight and do work

Front Squat - This movement is to a box today to help keep from lowering to far into the hole. This changes up the dynamic by moving the bar in front of the shoulders and is another great exercise. Typically these totals will not match for weight so be sure to change out as appropriate. Follow good form and use a spotter if needed.

#optimalperformance18 #op18 #dontbeahero #knowledge #knowledgeispower #worksmarternotharder #perfectform #fitness #fitnesslife #fitnessfreak #fitnessaddict #usa #usarmy #BackSquat #frontsquat #cincinnati #arlingtonva #washingtondc #warriorspirit #strengthtraining #strength #legdayworkout #coreworkout - #regrann


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Justin McLendon

My time was 7:06

Reposted from @optimalperformance18 - Todays High Intensity Workout is a Hero WOD. It is named after Canadian Forces Private Colin Wilmot, as with all Hero WODs this is in his memory.
We love Hero WODs because they celebrate the life and service that someone has given to their Nation.

Breakdown:
Air Squats - There are 300 total air squats in this workout. Be sure to hit parallel each rep and explode upward to get full hip extension at the top.

Ring Dips - Focus on keeping your form throughout the movement to reduce injury. Lower yourself until the triceps are parallel to the ground before pushing up. Keep a forward lean throughout to help proper movement technique. Scaling is jumping ring dips.

#optimalperformance18 #op18 #dontbeahero #wod #wodoftheday #wods #crossfit #fitness #fitnesslife #fitnessfreak #fitnessaddict #usa #usarmy #washingtondc #cincinnati #squats #ringworkout #ringdips #dips #strongcore #core #herowod #formfirst - #regrann


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Justin McLendon

My time was 25:41

Reposted from @optimalperformance18 - HAMMER OF THE GODS!!! Today is the day you have all been eagerly anticipating. At OP18 we like to live by the idea of constant and varied exercises. So looking around at what we have we decided to make some Norse Warrior workout.
Breakdown:
Row - This is for time and it's a mile so keep the pace quick but do not gas out early there is a lot of workout left after the 1st row

Box Step Ups - For the these you will be carrying the Hammer (20lbs sledge) for weight. Keep motivated and get your climb done. Pay attention so you dont slip

Hammer Tires - New to our posting history, but a simple exercise. Change hands after each swing and use an overhand swing to hit the tire. Watch for the possible bounce and get that aggression out.

Row, climb, and swing your hammer like Vikings of the past raiding a village. Let us know what you think of our workout below.
#optimalperformance18 #op18 #dontbeahero #wod #wodoftheday #wods #crossfit #fitness #fitnesslife #fitnessfreak #fitnessaddict #usa #usarmy #viking #vikings #norse #hammerworkout #rowing #boxstepups #warriorspirit #warriormindset #trainhard #norse #hygge #viking #norsemythology - #regrann


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