Paul Oneid – Things are heating up


Next meet will be June 18, 2016.  Training is ramping up and going as smoothly as I could hope for.  I have had to make a few adjustments to accommodate my knee, but overall I am adjusting to the heavier weights very well.  I am ready for my deload next week and will continue to build momentum.  I also had the opportunity to MC the Pittsburgh Monster Meet in Moon, PA.  I love this meet and am so thankful to Mike Barravecchio for allowing me to be a part of it.  I cannot wait until next year!

Finally, I wanted to give a shout out to my fiancee Pam, who qualified for East Regionals in Crossfit for the 3rd year in a row.  This woman is the definition of perseverance and continues to inspire and motivate me to be at my best.  Congrats babe!

My #womancrushwednesday is fitter than yours! My #fiancee motivates the hell out of me with not only her actions, but her resolve. Thank you for letting me play a role in your success, babe. ???? #WCW #hotpam #Repost @pamanstey with @repostapp. ・・・ This years #CrossFitOpen results took me by surprise. A week or two before the Open I wasn't even planning on participating due to injury. My training was much different this off season as I did everything I could do to work around my injuries. I didn't think I would be conditioned or strong enough to even come close to qualifying for regionals…let alone be pain free. . When 16.1 was announced I was excited I knew I could do lunges with no pain! I gave it a go for fun and ended up being tied with Emily Abbot's score….good thing I took a video. 8th place in Canada East. Holy shit. I guess I should register and keep going…. 16.2 came along… Fuck squat cleans. Haven't done those in 6 months…. 344 reps. Holy shit I squat cleaned 92% of my max 5 times in two minutes. ???? The @crossfitotown Community really helped me out. 16.3… Good thing I worked on my bar muscle ups this off season. @alexkazam_gymnastics 16.4… Just fucken hurt…. Physically and emotionally. So much so that I had to re-do it. Thanks to @hollymcilroy and Crossfit Select for allowing me to throw down in their box. 16.5 …thank gawd for #thrusters and #burpees and the community at @crossfit1855 ! 6th place finish in Canada East. Boom! .???????????????????????????? My take from this is no matter what you are doing as long as you put the hard work in you will achieve something. .???????????????????????????????????? My support system is also incredible. I honestly don't know if I could have gotten to where I am without @pauloneid. He programmed my main lifts and diet. He got his judges course so I could do my workouts when I was good and ready. He stays late at the gym with me even when he is done training. He picks me up when I'm down. He cheers me on. He pushes me. He believes in me. ❤️ . So here we go #EastRegionals Time to have fun. . #crossfit #roadtoregionals2016 #eastregionals #crossfitgirls #progress #stronger #work #worhard #canadaeast #canada #crossfitotown #crossfit1855

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Sunday – Bench Accessory

  1. Incline – 265x5x5sets
  2. Close Grip – 295x5x5sets
  3. Dips – 110x12x4sets
  4. McGill Chins – 15 singles
  5. Rear delts and arms

Monday – Deadlift

  1. Deadlift – 585x2x3sets
  2. Block Pull – 585x2x3sets
  3. SLRDL
  4. GHR
  5. Rows
  6. Abs

Tuesday – REST

Wednesday – Lower Accessories

  1. Goblet squat – 6×10
  2. SLDL – 295x10x3sets
  3. Walking lunges – 100steps
  4. CSR – 3×15
  5. Swiss ball leg curls
  6. TKE
  7. Ab rollouts

Thursday – Bench

  1. bench – 365x3x3sets
  2. Slingshot – 405x3x3sets
  3. Flies
  4. Mcgill Chins
  5. Shoulders and arms

Friday – REST (Drive to Moon, PA)

Saturday – Squat

  1. Squat – 555x3x3sets
  2. Front Squat – 405x3x3sets
  3. High bar paused squat – 315x2x6sets on the minute
  4. GHR and Abs

The same warm-up was performed everyday:

  • Hip circle – 200 steps
  • Supine alternating hip hikes – x30
  • Side lying clams – x20ea
  • Lateral leg raise – x20ea
  • Single leg glute bridge – x10ea
  • Glute bridge iso hold – x:30s
  • Big 2 (bird dog/ mcgill situps)
  • Pallof Press (I prefer this to the rolling plank because it lets me feel the twist in my hips and correct it)
  • TKE Iso-hold – 10x5secx 2-4sets
  • On upper days
    • Band dislocations – 2×20
    • Band Pull aparts – 2×20
    • Mace Swings – lots
    • Pushups with scap protraction – 2×15
    • T-Spine mobilization – 2×5 holds
  • On Lower Days
    • Single leg RDL – 2x15ea
    • Hip Airplanes – 2x15ea
    • Bulgarian Split Squat – 2x15ea
    • Squat Hold – 2x:30s

I implement 10/20/Life a little bit differently than the other team members. I prefer to work off percentages, even in the off-season as I find it keeps me honest and gives me a specific goal for each training session.

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Paul Oneid

Paul is an elite level raw Powerlifter with personal bests of an 805lbs squat, 440lbs bench, 725lbs deadlift and a 1960lbs total in the 242lbs class, as well as an 800lbs squat, 430lbs bench, 700lbs deadlift and 1930lbs total in the 220lbs class. Paul brings a deep educational background to the team as he has earned Master’s degrees in both Sports Management and Exercise Science. He is a former D1 Collegiate Strength and Conditioning Coach, who now works as a Functional Rehabilitation Specialist in Calgary, Alberta, Canada. Paul provides coaching services in the areas of training and nutrition through his company Master Athletic Performance and is also the co-founder of a technology company, 1-Life Inc. Stay tuned for more information on that in the future!
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